Recipes - Delicious & Healthy - Free Sample Library

Food and Health Communications recipes align with the DASH diet, MyPlate, and the Dietary Guidelines for Americans. Unlike many popular recipes, ours are crafted with less saturated fat, sugar, and sodium, focusing on nutrient-dense, whole foods. We prioritize affordable, easy-to-find ingredients and standard kitchen tools to keep everything accessible. Have questions or requests? Let us know. We’re always creating new recipes—subscribe for weekly updates!

Judy Doherty Judy Doherty

Vietnamese Rice Noodle Salad

Here is a delicious salad that is alive with flavor and texture. The smooth noodles provide the base for the shredded chicken and the crunchy veggies, nuts, and sesame seeds. Best of all you can prepare it in 15 minutes or less!

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Judy Doherty Judy Doherty

Rainbow Chili

Here is a spicy chili that can be made in 10 minutes. We call it rainbow because it uses red onions, yellow peppers, red tomatoes, and green avocado giving it a lot of fun and enticing color for hungry tummies!

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Judy Doherty Judy Doherty

Chicken Shawarma

Here is a way to save a little on food cost. These Shawarma Chicken Tenders are spicy and pair with rice and veggies so you can use less chicken per person. But regardless of budget they are super warm, spicy, and satisfying.

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Judy Doherty Judy Doherty

Farro Bowl

This delicious Buddha grain bowl uses farro, veggies, and a hard-boiled egg that provides a well-rounded lunch or dinner. We suggest making a big batch of farro and freezing it.

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Judy Doherty Judy Doherty

Asian Slaw

Here is a super delicious Asian slaw recipe that goes well with grilled or baked chicken or fish. Or serve with grilled tofu for a vegetarian option.

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Judy Doherty Judy Doherty

Easy Fruit Parfaits

These parfaits make a great breakfast, snack or dessert. They are an example of eating a whole food dish instead of ultra-processed packaged foods that are often high in sugar, salt, and added fat.

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

Paella

Paella is a simple dish made by cooking short grain rice in a large wide pan with broth and saffron. Seafood and veggies are added along the way so it all gets done at the same time.

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Judy Doherty Judy Doherty

Baja Shrimp Tacos

Baja shrimp tacos are dedicated to summer produce, succulent shrimp, and a fancy dinner that is really easy. Instead of using raw shrimp we cooked it so that this ceviche style filling would be prepared faster and safer.

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

MyPlate Spaghetti Dinner

MyPlate spaghetti plate is a yummy combo of spaghetti, turkey meatballs, marinara sauce, salad, and fruit salad.

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

MyPlate Jerk Chicken Dinner

Here is a spicy Caribbean Meal served in the MyPlate healthy plate configuration. MMMm good!

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

MyPlate Stir Fry Bowl

Here is an easy stir fry that layers together all of the MyPlate good groups. Serve your milk on the side.

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Judy Doherty Judy Doherty

Strawberry S’mores

The classic campfire dessert it turned into an after school snack or a family dessert. This recipe makes one s'more. It is made with strawberries, graham crackers, yogurt and chocolate sauce. Yummy!

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Judy Doherty Judy Doherty

MyPlate Burger Plate

Here is a delicious family burger meal that follows the MyPlate configuration with 5 food groups. Add a glass of milk to round it out.

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Judy Doherty Judy Doherty

Heirloom Tomato Pizza

This Heirloom Tomato pizza bakes the crust first so that the tomatoes are just warm roasted on top of a crunchy cheesy crust.

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

Spatchcock Chicken

Spatchcock is a method of roasting poultry where you remove the backbone so it can remain flat in the roasting pan. The result is spectacular - not only 30% less cooking time but a very moist meat!

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Judy Doherty Judy Doherty

Chicken Stew

This old-fashioned stew is thick, hearty, and a big favorite! We remade an old farm recipe to be easier to make and 50% lower in fat and sodium than the traditional one.

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Judy Doherty Judy Doherty

Farro Salad Bowl

This delicious Buddha grain bowl uses farro, veggies, and a hard-boiled egg for a well-rounded lunch or dinner. We suggest making a big batch of farro and freezing it.

We cooked 1.5 cups of farro with 3 cups of water in a rice cooker. Use one cup for the salad and freeze the rest for later. You can use it in bowls, soups, or as a grain side dish.

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

Quick Chicken Pho

This warm soup is based on rice noodles, hearty chicken broth, and raw veggies, sprouts, and herbs. We have made a shortcut using purchased broth so you can get to the finish more quickly.

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