Healthy Living Recipes

Greek Yogurt Dip for Raw Vegetables

Serving Size: 1/4 of recipe (~1/2 cup) 

Yields: 4 servings

First Line Therapy Servings: (1 dairy) 

Recipe Reposted and Modified From cookbook Naturally Nourished: Food-as-Medicine for Optimal Health written by Ali Miller, RD, LD, CDE

Ingredients:

          2 cups of organic Greek Yogurt

          3

Category: Healthy Living Recipes

Roasted Garlic Cauliflower Mashed “Potatoes”

Serving Size: 1/4 recipe (~1 cup)

Yileds: 4 servings

First Line Therapy Servings: (2 category 1 vegetables, 1 fat, ¼ dairy)

Recipe Reposted and Modified From: www.hummusapien.com

Ingredients:

    1 bulb of garlic

    2 tsp olive oil

    1 head of cauliflower (~4 cups)

Category: Healthy Living Recipes

Oatmeal Pumpkin Pie Bars

Serving Size: 1/24 recipe or a approximately a 2” by 2” square

Yields: 24 servings

First Line Therapy Servings: (1/2 grain, 1/8 category 2 vegetable, ½ fruit)

Recipe Reposted and Modified From: http://keepinitkind.com

Dry Ingredients

• 2 cups rolled oats
• 3/4 cup spelt flour
• 3/4

Category: Healthy Living Recipes

Green Beans with Lemon-Almond Pesto

Serving Size: 1/6 recipe (~1 cup)

Yileds: 6 servings

First Line Therapy Servings: (2 category 1 vegetables, ½ nut/seed, ½ fat)

Recipe Reposted and Modified From: www.ohmyveggies.com

Ingredients:

cooking spray or olive oil mister

1 1/2 lbs. green beans, trimmed

1/2 c. almonds

1 garlic

Category: Healthy Living Recipes

Acorn Squash & Quinoa Stuffing

Serving Size: 1/6 of recipe (~1 cup)  Yields: 6 servings First Line Therapy Servings: (1/2 category 1 vegetable, 1 category 2 vegetable, ½ grain, 1 nut/seed)  Recipe Reposted and Modified From: www.sundaymorningbananapancakes.yummly.com  Ingredients: 1/2 cup tri color quinoa, rinsed well

Category: Healthy Living Recipes

Greek Yogurt Pumpkin Pie Spice Fruit Dip

Serving Size: ¼ cup

Yields: 6-8

First Line Therapy Servings: ¼ category 2 vegetable; count fruit servings if used for dipping

Recipe Reposted and Modified From: www.natashalh.com

Ingredients:

• ¾ cup of canned (or fresh!) pumpkin puree

• 1 cup of plain nonfat Greek yogurt

Category: Healthy Living Recipes

Roasted Red Pepper Hummus

Serving Size: ¼ cup

Yields: approximately 4-6 servings

First Line Therapy Servings: 1 legume, ½ fat

Recipe Reposted and Modified From: www.allrecipes.com

Ingredients:

• (16 ounce) can garbanzo beans, drained and rinsed  
• 1 tablespoon olive oil  
• 1 medium red bell pepper, cut into 1/2

Category: Healthy Living Recipes

DIY Taco Seasoning

Serves: 4-6

First Line Therapy Serving: This seasoning doesn’t count towards your food categories

Recipe Reposted and Modified From: www.familyfreshmeals.com

Ingredients:

• 1 tablespoon chili powder
• ½ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon crushed red pepper flakes
• ½ teaspoon dried oregano
• ½ teaspoon

Category: Healthy Living Recipes

Tortilla Pizza

 

Serving Size: 1/2 recipe or 1 tortilla pizza

Yields: 2 servings

First Line Therapy Servings: (2 category 1 vegetables, 1.5 protein, 1 grain + 1 fat if oil in tomato sauce)

Recipe inspired by and modified from: www.ohsheglows.com

Ingredients:

• 2 tortillas (I used Food

Category: Healthy Living Recipes

Chunky Tomato Sauce

Thick and Chunky Tomato Sauce

Serving Size: 1/2 recipe

Yields: 2 servings

First Line Therapy Servings: (1.5 fat, 2 category 1 vegetables)

Recipe Reposted and Modified From: www.ohsheglows.com

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1/2 large sweet onion or 1 small yellow onion, diced (about

Category: Healthy Living Recipes