Healthy Eating Recipes

Asparagus Frittata


6 egg whites

2 whole eggs

3 tsp olive oil

2 cups chopped asparagus

1 cup sliced tomato

1 tbsp. chopped garlic

¼ cup diced shallots

 2 cup fat free cottage cheese

2 tbsp. fresh thyme, chopped

½ tsp salt

¼ tsp black pepper



Preheat oven to 375.  Lightly coat an 8x8 baking pan with olive oil cooking spray.  In large bowl, combine the egg whites and whole eggs, set aside.  Heat 3 tsp. of the oil in a large non-stick skillet over med-high heat.  Add the shallots, garlic and asparagus and cook for 5 minutes or until the veggies are soft.  Transfer to a baking sheet to cool.  Whisk the reserved eggs.  Add the cottage cheese and whisk again until smooth.  Stir in the thyme, salt, pepper and cooled veggies.  Pour into prepared pan.  Cover the top of the egg mixture with the sliced tomatoes. Bake 35-40 minutes or until just set.  Serve immediately. 

Chicken and Vegetable Barley Soup


1 tbsp. extra virgin olive oil

4 medium carrots, chopped

4 celery stalks, chopped

1 medium onion, chopped

2/3 cup quick-cooking barley

6 cups of low sodium chicken broth

2 cups cubed chicken breast

2 cup fresh chopped kale

salt and pepper to taste


In a large saucepan, heat oil over medium heat.  Add chicken to the oil; cook until browned.  Add carrots, onion, celery; cook and stir for 4-5 minutes.  Stir in barley and chicken broth; bring to a boil.  Reduce heat; simmer, covered 15 minutes or until vegetables and barley are tender.  Stir in Kale and add salt and pepper to taste.  Continue simmer for another 5-10 minutes.


Healthy Butternut Squash


6 cups of vegetable broth

4 cups of butternut squash cubed

2 cups of potatoes, peeled and cubed

¼ tsp. granulated garlic

¼ tsp. oregano

¼ tsp. Herbs de Provence

Salt and Pepper to taste.


Bring vegetable broth to a boil.  Add butternut squash, potatoes, garlic, oregano, and Herbs de Provence to the broth.  Simmer for 20-30 minutes or until the squash and potatoes are tender.  Use a hand help food processer to puree the butternut squash and potatoes until a smooth creamy consistency.  Add salt and pepper to taste.


Quinoa Oatmeal


1 cup steel cut oatmeal

½ cup quinoa

4 cups of water

½ cup almond milk

1 teaspoon olive oil

¼ teaspoon salt

1 cup blueberries

¼ cup sliced almonds

1 tablespoon honey


Rinse quinoa using a strainer.  Heat oil in a medium saucepan.  Add quinoa; cook and stir for about 1-2 minutes.  Add water and bring to a boil.  Add oatmeal and salt and reduce to a simmer.  Cook for 20 minutes.  Add milk and turn off the heat.  Add blueberries and stir.  Top with almonds and honey.