Recipes - Delicious & Healthy - Free Sample Library

Food and Health Communications’ recipes follow the DASH diet, Dietary Guidelines for Americans recommendations, and MyPlate guidelines. Unlike many magazines, cookbooks, and online and social media recipes, our recipes are designed to use less saturated fat, sugar, and sodium. They are based on nutrient-dense, whole food. We also strive to use readily available, less expensive ingredients and standard kitchen equipment to increase accessibility. Let us know if you have questions or requests - we constantly create more so subscribe to weekly updates!

Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Vegetarian Buddha Bowl

A Buddha bowl contains cooked grains, vegetables, protein, and dressing. The sky is the limit for creativity. This one uses garbanzo beans with greens, veggies, and brown rice.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Butternut Squash and Kale Pesto Pizza

Here is an easy to make pizza that bursts with color and flavor. This pizza features a home-made crust, kale pesto, roasted butternut squash, toasty pecans, and goat cheese. It is a plant-based pizza that is a welcome respite from the traditional one.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Roasted Sliced Brussels Sprouts

Brussels sprouts are a nutritional powerhouse packed with vitamins, minerals, and antioxidants. They are an excellent source of vitamin C, which supports a strong immune system, and vitamin K, essential for bone health and proper blood clotting. High in fiber, Brussels sprouts promote digestive health and help regulate blood sugar levels. They also contain antioxidants like kaempferol, which may reduce inflammation and lower the risk of chronic diseases. Additionally, their sulfur-containing compounds, such as glucosinolates, are linked to cancer prevention. Low in calories yet rich in nutrients, Brussels sprouts are a versatile and healthy addition to any diet.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Hasselback Butternut Squash

Here is a fun way to roast butternut squash called Hasselback Butternut Squash. The squash is sliced thin and baked on its edges, keeping them crisp while the inside stays tender.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

White Bean, Kale, and Chicken Bowl

This is a hybrid bowl that is something between a stew or soup. But most importantly, it is so nourishing and satisfying plus easy to make.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Chunky Thick Red Lentil Soup

This spicy lentil soup is fast to make and very satisfying. The color is simply gorgeous! It takes its flavor from a Turkish traditional recipe.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Butternut Squash Mac and Cheese

This delicious pasta classic is made with a butternut squash cream sauce. It is topped with just a little bit of cheddar cheese, making it both delicious and healthy!

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Meal Prep Recipe: Hard Boiled Eggs

Here is an easy way to make hard-boiled eggs that peel well. Eggs are about $3-4 per dozen so one serving (2 eggs) averages about .58 cents. If you hard boil them ahead of time you can use them on salads, bowls, ramen, and pita pockets. Win!

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Lighter Lasagna

This recipe uses silken tofu along with ricotta cheese to create a creamy filling that is lower in fat and calories.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Vegetarian Enchiladas

Enjoy enchiladas filled with roasted butternut squash, black beans, and cheddar cheese—a hearty, flavorful meal perfect for any occasion. The recipe is below!

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Winter Salad With Grapefruit and Pomegranate

This salad came together with a trip to the late fall farmer's market, showcasing what's in season. A mix of greens, grapefruit, and pomegranate create a refreshing blend, all topped with a zesty lemon yogurt dressing.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Bok Choy and Mushroom Ramen

Using rice noodles, bok choy, mushrooms, eggs, and corn in a ramen bowl makes an authentic Japanese dish that is healthy, inexpensive, and delicious.

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Judy Doherty Judy Doherty

Burger Grazing Board

A grazing board offers a variety of benefits, making it a popular choice for gatherings and everyday eating. It encourages healthy, mindful snacking by providing an array of fresh fruits, vegetables, nuts, cheeses, and more, offering balanced nutrients in one presentation. Grazing boards are visually appealing, enhancing the dining experience and making social occasions more inviting. They are also highly customizable to accommodate dietary preferences and restrictions, from vegetarian to gluten-free options. Additionally, they promote sharing, conversation, and a relaxed dining atmosphere, making them perfect for events or casual get-togethers. Here is a fun family grazing board recipe using a burger theme.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Chili and Cornbread Casserole

This easy recipe will be received happily by all! It features ground chicken, 3 beans, and squash and is topped with cornbread.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Spicy Butternut Squash Soup

You don't have to wait for butternut squash to be in season to make this soup. For our 15-minute soup, use frozen butternut squash from your grocer's freezer.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Butternut Squash Lasagna

This vegetarian lasagna recipe is lightened with a little tofu in the filling and a white sauce made with oat or skim milk. It assembles so fast and is a memorable dish.

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