The Healthy Recipe Exchange

I am not a cook. I am a writer by trade and a runner by passion. But some time ago, my girlfriends and I decided to start a healthy monthly potluck-style recipe exchange – it became an instant tradition. Here you will find a compilation of tried-and-true appetizers, entrees, side dishes, and desserts that, best of all, do not sacrafice taste for calories.

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Corn, Black Bean, Avocado Relish

Perfect for pairing with traditional tomato-based salsa for side-by-side dipping, for topping tacos (shredded barbecue chicken, anyone?), or for eating with a spoon straight out of the mixing bowl, this light summertime side takes about 10 minutes to make and can be served hot or cold, out of tupperware or or in fancy serving bowls … of course, we’re partial to the fancy serving bowls.

What you’ll need:

Approximately 3-½ cups frozen corn

1 15-oz can black beans

1 medium avocado 

2 tbsp lime juice

1 tbsp butter

1 tbsp honey

½ tsp salt (or more to taste)

½ tsp chili powder

¼ tsp cayenne pepper

Colander

Instructions:

Cook corn according to the bag’s directions while heating the beans in a saucepan over medium heat (this should take only a few minutes; remember to stir to avoid burning your pan).

Once the corn and black beans are cooked and heated, drain both in the colander and rinse. While still hot, transfer to a mixing dish, add the butter and honey, and stir.

While you’re letting the corn and black beans cool a bit (so the heat won’t melt your avocado), start dicing your avocado into small, bite-size pieces.

Add avocado pieces and all remaining ingredients to the corn and black beans, and stir. 

Enjoy! 

Nutrition information per serving:

(Nutrition information calculated in MyFitnessPal; serving size = ½ cup)

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Crab-Stuffed Mushrooms

Want your dish to be the hit at your next potluck dinner? Of course you do! Well, these buttery, melt-in-your-mouth, easy-to-throw-together crab-stuffed mushrooms won't disappoint. And at 5 grams of protein per 57-calorie serving, these hors d'oeuvres can easily be repurposed for an afternoon snack or a meal-time addition favorite.

What you'll need:

3/4-cup lump crab meat (roughly the amount that comes in a 5.8-oz container), drained

1 tbsp mayonnaise (for nutrition purposes here, I use the made-with-olive-oil Spectrum brand)

1 tbsp melted herb butter, or 1 tbsp butter and 1/2 tsp Italian seasoning herbs

1 tsp lemon juice

1/2 tsp lemon-pepper seasoning or 1/2 tsp pepper

6 stuffer mushroom caps

Instructions:

Mix crab meat, mayonnaise, butter, lemon juice, and seasonings.

Clean out the inside of the mushroom caps, and line on a baking sheet.

Fill each cap with a heaping tablespoon of the crab meat mixture.

Bake at 350 for 18-20 minutes; then switch to low broil for 2-3 minutes or until golden brown.

Nutrition information per serving:

Makes six servings.

57 calories | 4g fat | 0g carbs | 5g protein | 0g fiber | 0g sugar 

*photo credit

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Chocolate Mug Cake

Perfect for a party of one! This dense-yet-fluffly chocolatey goodness is baked in a single-serving coffee mug, right in the microwave. The whole process takes about six minutes, and satisfies your sweet tooth for only 302 calories and 13 grams of sugar (half of which are from the banana the recipe calls for).

What you'll need:

2 heaping tbsp cocoa powder

1 egg

1-1/2 tbsp almond butter, or another nut butter (for nutrition purposes here, I use Justin's Maple Almond Butter)

1 small banana or 1/2 of a medium-large banana (ripe)

1 tsp honey

Instructions:

Mash banana and mix all ingredients. Whisk with a fork until smooth.

Pour into a coffee mug or another microwave-safe container (filling up about 2/3rds of the way - it will expand) and microwave for 2-1/2 minutes.

Enjoy!

Nutrition information per serving:

Makes one serving.

302 calories | 18g fat | 29g carbs | 8g fiber | 13g protein | 13g sugar

*photo credit

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Eggplant Lasagna

A guilt-free, family-style dinner that's as easy on the wallet as it is on the stomach ... and will get everyone in the fam to eat their veggies? Sounds too good to be true. (But lucky for you, it's not!) This recipe calls for your grocery store's most budget-friendly vegetables (eggplant, squash, and zucchini) to elicit a mouth-watering blend of flavors, straight from nature's kitchen. 

What you'll need:

1 lb ground beef

8-oz sliced white mushrooms

2 cups marinara

2 cups spinach

2 yellow squash, sliced thin length-wise

2 zucchini squash, sliced thin length-wise

1 medium eggplant, sliced thin length-wise

1/2 head cauliflower

2 tbsp walnut oil (or another healthful oil)

Salt and pepper to taste

Instructions:

Preheat oven to 350.

In a medium skillet, brown ground beef. Drain. Replace and add marinara. Cook until heated through. Set aside.

In a casserole dish, start layering the lasagna - yellow squash first. Line the dish with your yellow squash; then add 1/3 of the meat/marinara sauce on top of that. Then layer the eggplant slices and mushrooms. Pour the remaining 2/3rds meat/marinara sauce on top of that. Then the spinach and finally the zucchini. Drizzle 1 tbsp walnut oil over top of the zucchini and dust with salt and pepper to taste.

(Total bake time is 45 minutes.) Place in the oven and allow to bake for 20 minutes while you prepare the caulflower topping.  

In a food processor or blender, pulse the cauliflower until it is a rice-like consistency. In a skillet over medium heat, cook the cauliflower with your remaining 1 tbsp walnut oil and salt and pepper. Cook until soft.

After the lasagna has been baking 20 minutes, remove from oven, sprinkle cauliflower on top, and return to the oven for the remaining 25 minutes.

Nutrition information per serving:

Makes six 1-1/2-cup servings

282 calories | 17g fat | 16g carbs | 7g fiber | 19g protein

*photo credit

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Butternut Squash Bisque

The perfect addition to any autumn meal, the butternut squash delivers an ample dose of dietary fiber along with significant amounts of potassium, vitamin B6, and carotenoids (which have been shown to protect against heart disease), making it an exceptionally heart-friendly choice to include on this year's Thanksgiving table - especially when it's in the form of a creamy, slightly tangy, heavy winter bisque.

What you'll need:

1 medium butternut squash (about 2 lbs; alternatively, you may be able to find pre-cubed butternut squash in your grocery's organic produce section - if you do, you'll need two cups' worth)

15-oz can full-fat coconut milk (I use Goya brand)

1/2 tbsp salt, or more to taste

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp garlic salt

Instructions:

Cut butternut squash length-wise and remove the seeds. Placing the halves cut-side down on a baking sheet, bake at 350 for an hour or until tender. (If you're using the pre-cubed version, simply line on a baking sheet and cook at the same temperature, for the same amount of time.)

Remove the squash from the oven and let cool for about 15 minutes.

Scoop the insides of the squash into a saucepan and mash with a potato masher or a fork. 

Transfer the squash and all remaining ingredients into a blender and pulse until it's reached your desired consistency. 

Pour the contents of the blender back into your saucepan and cook on low until heated through (about four or five minutes).

Nutritional information per serving:

Makes approximately four one-cup servings.

265 calories | 16g fat | 30g carbs | 5g fiber | 6g protein

*photo credit

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Sweet 'N Spicy Winter Chili

A delicious, spicy-yet-sweet, all-beef chili that only has 247 calories per one-cup serving, 10 grams of fat, and 21 grams of carbs? Well, save some for me! This chili is a perfect blend of mild heat (so it's family-friendly) and bold flavors, so get your ladles ready!

What you'll need:

1 lb beef (I've been using 85/15 grass-fed beef)

28-ounce can crushed tomatoes

15-ounce can diced tomatoes and green chiles

2 jalapenos, de-seeded and chopped

1-1/2 cups corn (frozen; leave out for a Paleo-friendly version)

1-1/2 cup white onion, chopped

1 cup celery, chopped or sliced

1 tbsp chili powder

2 tsp cinnamon

1 tsp cayenne pepper powder

1 tsp nutmeg

1/2 tsp salt

Instructions: 

In a large pot with a matching lid, mix all ingredients except for the beef, and start cooking over low-medium heat (between 2 and 3) with the lid on. 

Simultaneously, cook the beef over medium heat until no longer pink. This should take about 10 minutes. Keep an eye on the pot with the other ingredients; if it starts to bubble before the beef is done, go ahead and turn it down to a simmer.

Once the beef is browned, add it to the pot with all the other ingredients, mix, and set the dial to simmer.

Let simmer until the chili is warm all the way through, and the corn is cooked (about 10 minutes).

Nutrition information per serving:

Makes approximately seven one-cup servings.

247 calories | 10g fat | 21g carbs | 9g sugars | 15g protein

*photo credit

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Thai Chicken & Pepper Stir Fry

Who among us has the willpower to walk through the mall food court and pass by the friendly Panda Express sampler, who often times literally beckons you to try their orange chicken, without happily obliging? Now, I'll be the first to admit that it's not an easy feat, but if you pass up that sample, you might not make the mistake of ordering the 910-calories, 41-grams-of-fat, 36-grams-of-sugar meal (according to the FDA, 36 is the maximum amount of sugar grams you should be taking in per day). Oh and that's if you choose the mixed veggies as your side. Thinking about fried rice? Add another 470 calories and 19 grams of fat. Maybe the chow mein will be healthier ... it's brown, and brown is healthy, right? 490 calories, 22 grams of fat. 

But don't despair ... for 391 calories, 10 grams of fat, and 10 grams of sugar, you can enjoy nearly two cups' worth of this incredibly filling, protein-packed Asian dish that will have you kicking your mall food court habit to the curb. Good riddance!

What you'll need:

For the chicken and vegetables:

2 lbs boneless, skinless chicken breast or chicken breast tenderloins

1 of each pepper: green, red, orange, yellow

1 medium yellow onion

1 3.5-oz package of sliced baby bella mushrooms (or about a 1-1/2 cups if you'd rather buy them fresh and slice them yourself)

1 tsp salt

1 tsp garlic salt

1 tsp chili powder

1 tsp cayenne pepper powder 

For the Thai sauce:

2 tbsp almond butter (I use Justin's brand almond butter)

1 tbsp walnut oil (or another healthful nut oil)

1 tbsp organic honey

1 tbsp lemon juice

1/2 tsp garlic powder

1/2 tsp chili powder

1/2 tsp cayenne pepper powder

Dash of salt

Instructions:

For the chicken and vegetables:

Cut raw chicken into 1" squares.

Slice or chop all veggies as desired.

Spray a large skillet with cooking spray, heat to medium, add chicken and all seasonings, and cook thoroughly (chicken should be white in the center). 

In a separate large skillet, spray with cooking spray, heat to low-medium, add veggies, and cook until tender.

Combine chicken and veggies in a large pot or bowl.

For the Thai sauce:

Combine all ingredients and whisk with a fork.

Drizzle Thai sauce over the chicken and veggies mixture, and toss until evenly distributed.

Nutrition information per serving:

Makes four 1-1/2 cup servings

391 calories | 20g carbs | 10g fat | 56g protein | 5g fiber | 11g sugar

*photo credit

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Baked Buffalo Wings

With a handful of games already under the NFL's belt, America is officially into football season, which also means America is officially into wing-eating, beer-drinking, four-hour-TV-watching season ... and I couldn't be happier about it! But this year, I decided to trade in my local sports bar's deep fried, rich-in-butter buffalo wings for a healthier version that tastes just as good (if not better). 

What you'll need:

1 lb chicken wing drummettes and/or chicken wings (1 lb equals approximately 10 pieces)

6 tbsp buffalo wing sauce (I use Moore's Traditional Buffalo Wing Sauce)

2 tbsp coconut flour

1 tsp minced garlic

Instructions:

In a paper or plastic bag, add chicken and coconut flour (I spray the chicken with a very light coating of zero-calorie avocado oil cooking spray to help the flour stick, but you don't have to) and shake until the chicken is evenly coated.

Place in the refrigerator for one hour.

In a bowl, mix the sauce and garlic; and dip the flour-coated chicken in the mixture. 

Place on a foil-lined baking sheet and bake at 400 for 40 minutes, turning the chicken halfway through.

Nutrition information per serving:

Makes two five-wing servings

455 calories | 2g carbs | 32g fat | 33g protein | 3g fiber

*photo credit

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Roasted Corn & Zucchini Salad

As part of the summer squash family (hurry, there's still time!), zucchini not only adds a delightful taste and texture to many dishes, but it also proffers a multitude of health benefits - like manganese, a trace mineral and essential nutrient that helps the body metabolize protein and carbohydrates while catalyzing the synthesis of fatty acids and cholesterol. Throw in some vitamin A-, B-, and E-providing corn with an array of bold, zesty, Mediterranean-style flavors, and you have a side dish that might just turn into a main dish. Because yeah ... it's that good.

What you'll need:

4 zucchinis, diced

1-1/2 cups cooked corn (I like using the steamables bags)

Juice of one lime, or 1 tbsp lime juice

1 tsp minced garlic

1 tsp Italian seasoning blend (basil, oregano, thyme, sage, rosemary)

1/2 tsp chipotle seasoning

1/2 tsp chili powder

1/2 tsp salt, or more to taste

Instructions:

Spray a large skillet with cooking spray, add garlic, and warm over medium-high heat for about a minute.

Add all remaining ingredients and stir. Continue cooking over medium-high heat until zucchini is tender (should be about five or six minutes). 

Serve warm.

Nutrition information per serving:

Makes approximately four one-cup servings

123 calories | 26g carbs | 1g fat | 5g protein | 3g fiber

*photo credit

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Sweet Potato Quinoa Chili

The sweet potato, I fear, has been typecast as a recurring favorite in the Thanksgiving tradition ... nestled sweetly in a bed of butter, brown sugar, pecans, and more butter (be on the lookout for a healthy sweet potato casserole recipe in November!). But it doesn't have to be. The health benefits of the humble sweet potato come in a list that is seemingly endless: antioxidants, anti-inflamatory properties, arthritis prevention, blood sugar stabilization, emphysema reduction, and healthy digestive system promotion. Additionally, sweet potatoes are naturally devoid of fat while offering up minimal calories and maximum fiber. This perfect-for-summer chili recipe featuring the well-understated vegetable along with costars quinoa, corn, black beans, tomatoes, and spices might just have you celebrating the sweet potato year-round.

What you'll need:

28-oz can crushed tomatoes

2 cups chicken broth

2 cups frozen cut corn

1 cup traditional quinoa (dry)

15-oz can black beans (drained)

10-oz can petite diced tomatoes and green chiles (drained)

 6-, 7-, or 8-oz sweet potato (peeled and cubed - cubing the sweet potato can be a little difficult - just make sure to use a good knife and start at the middle)

1 tbsp salt

1 tbsp cinnamon

1-1/2 tsp chili powder

1 tsp minced garlic

1 tsp cayenne pepper (optional)

Slow cooker

Instructions:

Put all ingredients in the slow cooker, and cook on high for three hours. (Alternatively, you can cook it in a large pot, with the lid on, on the stove for an hour on low heat [set the dial between 1 and 2] until the quinoa is cooked and the sweet potato is tender.)

Serve!

Serving suggestions:

Consider adding a little extra chicken broth before reheating (the quinoa will absorb some of the liquid as it sits).

Garnish with 1/4 of a sliced avocado for an additional 70 calories.

Garnish with two tablespoons of sour cream for an additional 60 calories. 

Nutrition information per serving:

Makes nine one-cup servings

245 calories | 49g carbs | 2g fat | 10g protein | 8g fiber

*photo credit

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Avocado-Egg Bake

Looking for a fewer-than-300-calories breakfast that doesn't come from a box or with ingredient names that you can't pronounce? If not, you might want to reconsider: a 250-calorie Jimmy Dean turkey sausage, egg white, and cheese English muffin initially seems like the logical choice for dieters ... until you read the label. Along with the buzzwords we've already learned to avoid, like "high fructose corn syrup" and "gluten," this freezer-aisle delicacy also comes chock-full of ammonium sulfate (a chemical compound primarly used in fertilizers), calcium propionate (a potentially stomach ulcer-inducing antifungal), caramel color, sodium citrate, and sorbic acid. And the list goes on. Instead, try a 198-calorie breakfast whose ingredient list contains: prostate, oral, breast, and eye cancer-fighting properties; cholesterol-lowering beta-sitosterol; stroke preventing antibodies; and heart-healthy folate. (PS - you can bake a bunch at once and wrap them in foil for easy reheating!)

What you'll need:

1 medium avocado

2 eggs (I use Eggland's Best Cage-Free)

Salt and pepper to taste

Additional spices (optional; I use Tony Chachere's creole seasoning for a little spice)

Instructions:

Bearing down on the knife (all the way to where you can feel the seed), slice the avocado in half from top to bottom. Squeeze all of the fruit out and remove the seed.

Use a spoon to widen the seed's hole just a bit (spoon out about a tablespoon's worth) for each half.

Crack an egg into each half.

Carefull place on a baking sheet (or I've found that a muffin tin works, too) so that the avocados don't tip over. 

Bake at 425 for 25-30 minutes, or until egg whites are white in color.

Serving suggestions:

Make multiples at once and wrap them in foil or plastic wrap for easy re-heating throughout the week. (If you have a toaster oven, pop it in for 3-4 minutes at 425; if you have a microwave, wrap it in a paper towl and cook for 1-2 minutes.)

Nutrition information per serving:

Makes two servings.

198 calories | 8g carbs | 17g fat | 9g protein | 5g fiber

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Grilled Plums + Dark Chocolate

Sweet, juicy, and ... dare we say ... decadent? Why, yes we do. This foodie-inspired dessert carries most of its sugar grams in the fruit itself, still managing to outdo its competition (a single "gourmet" cookie from a typical grocery store's bakery section), by nearly half. Compare 23 grams of sugar to 40 ... and 5 grams of fat to 22! 

What you'll need:

Two red or black plums

Two Hershey's dark chocolate miniatures (or comprable), cut in half (to make four total chocolate pieces)

Grill or oven

Instructions:

Cut plums in half, using a fork or spoon to remove the seed.

Grill plums (or bake at 350 on a cookie sheet) for 5 minutes or until warm.

Arrange flat-side-up on a baking sheet, placing a chocolate piece on top of each. 

Broil on low for two minutes or until chocolate is melted.

Nutrition information per serving:

Makes one four-halves serving.

150 calories | 27g carbs | 5g fat | 2.5g protein | 2.5g fiber | 23g sugar

*photo credit

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Paleo Challenge: The Conclusion

The verdict for Paleo is in: two thumbs up!

While I am excited to reintroduce whole wheat pastas and breads, along with milk and cheese, back into my diet, I will say that following Paleo guidelines wasn't as difficult as I thought it might be. Of course, I only followed the guidelines for seven days (and I did cheat twice ... shhh); I'm sure I would have run into snags had I gone for longer (a fellow crossfitter went for 30 days - kudos to her!). But for the most part, I was able to enjoy the foods that I love and satisfy cravings ... just in a healthier way. 

________________________________

Stats as of 6/23/14 —

Age: 26

Height: 5’6”

Weight: 128.6 lbs (down 1.4 pounds)

Waist circumference: 26”

Hip circumference: 36”

Body mass index (BMI): 20.7

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Paleo Challenge, Day 7: Zucchini Pizza Boats

Paleo Challenge, Day 7

Easy and delicious, these zucchini pizza boats more than satisfied my craving for the grease-is-dripping-through-the-cardboard-box version ... perhaps to the point of no return. On average, two slices of a 14" veggie pizza from say, Papa John's or Pizza Hut, will cost you a lot more than the $9.99 you paid for the pizza: 550 calories, 18g total fat, and 8g saturated fat (yikes!). This recipe not only cuts out 3/4ths of the total fat count, but it also cuts out 9/10ths of the calories!   

What you'll need:

Two medium zucchinis

1/2 cup crushed tomatoes

2 tsp garlic powder

Any veggies you want

Salt and pepper to taste

Instructions:

Cut zucchinis in half length-wise and scoop out the seeds.

Spread crushed tomatoes inside each zucchini, and sprinkle the garlic powder, salt, and pepper overtop.

Throw on the veggies.

Bake at 400 for 20-25 minutes (until tender, but not mushy).

Nutrition information per serving:

Makes one serving

136 calories | 25g carbs | 2g fat | 7g protein | 6g fiber

*photo credit

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Paleo Challenge, Day 6: Baked Almond Butter Banana

Paleo Challenge, Day 6

One of the biggest obstacles I've run into on the Paleo diet has been satisfying my sweet tooth. I'm so glad I stumbled across this little gem - it's like a Paleo version of Bananas Foster. This recipe is quick and easy, and with the addition of the smooth, warm almond butter and sweet organic honey, there's no need for all the guilt-filled breading and processed syrup.

What you'll need:

1 large banana

1 tbsp organic almond butter or another organic nut butter (remember that peanuts are not Paleo-friendly)

1 tbsp organic honey

1 tsp cinnamon

Instructions:

Preheat oven to 375.

Cut banana in half width-wise. Slice each half length-wise about a half an inch, spreading the slit open enough for you to fit your nut butter inside the incision. 

Fill each half with the almond butter and honey, and sprinkle with cinnamon.

Wrap in aluminum foil and bake for 15 minutes or until banana is warm. 

Nutrition information per serving:

Makes one serving

249 calories | 44g carbs | 8g fat | 5g protein | 5g fiber

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Paleo Challenge, Day 5: Avocado Ranch Turkey Burgers

Paleo Challenge, Day 5

Using yesterday's avocado ranch dip recipe, these zesty avocado ranch turkey burgers offer 21 grams of protein for just 191 calories, and prove that eating Paleo doesn't mean giving up your favorite foods. 

What you'll need:

1 lb lean ground turkey

4 servings of the previously posted avocado ranch dip 

2 egg yolks

Instructions:

In a bowl, mix ground turkey, egg yolks, and half of the avocado ranch dip (four tablespoons).

Divide into four equal parts and roll into balls.

Line a baking sheet with aluminum foil and set broil to low.

Place turkey balls on baking sheet and flatten into burger patties.

Broil on low appx 30 minutes (until white in the middle); switch broil setting to high and broil another 5 - 10 minutes (until golden brown).

Top each burger patty with one tablespoon of the avocado ranch dip.

Nutrition information per serving:

Makes four 1/4-pound servings

191 calories | 3g carbs | 7g fat | 28g protein | 1g fiber

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Paleo Challenge, Day 4: Avocado Ranch Dip

Paleo Challenge, Day 4

This bold, creamy Paleo ranch dip rivals any Kraft or Hidden Valley variety and for just 61 calories per two-tablespoon serving, can be used as a dip, dressing, or sauce to add a burst of flavor to any dish.

What you'll need:

1 large avocado

1/2 cup full-fat coconut milk

3 tbsp lemon juice

2 tsp Italian seasoning blend

1/2 tsp garlic salt

1/2 tsp onion salt

Food processor or blender

Instructions:

Bearing down on the knife (all the way to where you can feel the seed), slice the avocado in half from top to bottom. Squeeze all of the fruit out and remove the seed.

Combine avocado and all remaining ingredients in a blender or food processor and blend until smooth.

Nutrition information per serving:

Makes seven two-tablespoon servings

61 calories | 3g carbs | 6g fat | 1g protein | 1g fiber