Tag Archives: healthy recipe

Simple & Healthy Summer Supper


Summer Supper Menu:

Wild Alaskan Salmon “Burgers” – purchasd at Costco

Homemade Baked Sweet Potato Fries

Avocado & Walnut Romaine Salad

Homemade Baked Sweet Potato Fries

Prep Time: 15 minutes
Bake Time: 30-40 minutes
Serves 4
2 large organic sweet potatoes
Olive Oil
Sea Salt
Directions: Preheat over to 400. Wash, peel and cut sweet potato into fry-like size. Place fries in a bowl. Toss and coat with 2-3 TBSP of olive oil. Spread fries on pan. Bake for 15 minutes, then toss and flip fries over. Bake for another 15-20 minutes, until fries are crispy.

Avocado & Walnut Romaine Salad with Homemade Vinaigrette

Prep Time: 10 -15 minutes
Serves 1-3
One Organic Romaine Heart – chopped
Red Onion- 2 Tbsp – 1/4 C chopped
1/2 Avocado- chopped
1/4 C chopped walnuts or pecans
Optional: 1/4 C chopped strawberries, 1/4 C feta cheese
1/4 C Olive Oil
1/4 C Balsalmic Vinigrette
1 tsp honey (raw and local prefered)
1 tsp dijon mustard
Directions: Combine all salad ingredients in bowl. Combine all vinaigrette ingredients on stovetop, simmer on med/high heat. Stir with wisk, remove from heat and toss on salad.


Chocolate Chia Shake



This shake is a delicious and healthy snack or meal replacement — and it actually has protein!

Chocolate Chia Shake


1 C unsweetened and organic almond milk

1 TBSP chia seeds

2 soft Medjool dates, pitted

2 TBSP raw cacao powder

1 frozen banana

1/4 tsp vanilla extract

2 or 3 ice cubes

In a high-speed blender, combine all ingredients until thick and creamy. Enjoy!

from the cookbook: Everyday Detox

Healthy Corn & Black Bean Dip

Healthy Corn & Black Bean Dip

by Catherine Sanderson

by Catherine Sanderson

My sister gave me this recipe as a simple appetizer option for having guests over or for bringing to a party.  It’s a tangy, light and healthy alternative to all of the creamy and cheesy dips out there and is always a big hit!  It’s also super easy to transport — I just put saran wrap over the bowl I made it in and throw it in a cooler to bring it over to someone’s house.

Corn & Bean Dip Ingredients:

  • 2 cans black beans, rinsed & drained
  • 1-2 cans shoepeg corn, rinsed & drained
  • 2 green onion tops, chopped
  • 1 can diced green chiles, drained
  • 1 can diced tomatoes, drained
  • 1/2 c. chopped red onion

Dressing Ingredients:

  • 1/2 bunch of cilantro, chopped fine
  • 3 T fresh minced garlic
  • The juice of 2-3 limes


  1. Toss bean mixture with dressing
  2. Refrigerate for at least half a day
  3. Serve with your favorite chips and enjoy!

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Spaghetti Squash & Meatballs



  • 1-2 Spaghetti squash (5 lb squash makes 4 cups spaghetti)
  • 1 lb organic lean beef, chicken breast or turkey
  • 1 Jar of Your Favorite Marinara Sauce

Cooking Instructions:

  1. Preheat the oven to 375F. If your squash is quite large, start by slicing off the stem. This makes it easier to slice through and also gives you a flat base to work with. You can do this on a cutting board or an old tea towel.spaghettisquash-2
  2. Place squash flat end down. With a [recently sharpened] chef’s knife, slice down the middle length-wise.
  3. With a metal ice cream scoop or spoon, scoop out the seeds & guts.
  4. Brush halves with a tiny amount of olive oil. Sprinkle with sea salt and freshly ground black pepper. Place on a baking sheet lined with parchment paper, cut side down. The salt & pepper you just sprinkled on will stick to the oil.
  5. Roast at 375F for around 35-45 minutes, or until you can easily scrape strands away from the squash. The outer yellow skin will also deepen in color. Baking time will vary depending on the size. 5-pound squash takes 40 minutes.
  6. Remove from oven and flip each half. At this point, feel free to use the fork to see if the strands easily come off. If it’s ready, cool for about 5-10 minutes and then grab the fork and scrape the squash flesh over and over. You’ll be left with a bunch of spaghetti-like strands!
  7. While squash is roasting, prepare beef, chicken or turkey
  8. Mix with marinara sauce and enjoy!