Healthy Recipes
Have some fun with these recipe ideas. There’s no added salt to any of these recipes. If you like, you can add
some to taste in each dish while you're cooking. Also, some of the recipes remove the oil allotted for the protein
and put it into cooking the vegetables instead.
The abbreviations are tsp. = teaspoon and Tbsp. = Tablespoon.
You can replace any of the protein portions with others from the allowed list for the Lean and Green. Just make
sure you adjust the size (oz) accordingly.
Remember, cooking should be fun, creative, and inspiring. Use these as guides and once you are comfortable
with portion sizes and techniques, develop your own combinations with your favorite spices.
Portion size, vegetable choice, and fat content using added oil must follow the Take Shape For Life guidelines if
you want excellent success on your way to optimum health. When making your own recipes use your favorite
herbs and spices, or try new ones, add citrus zest or juice, capers, and other interesting ingredients that can add
unique flavor without calories.
Buffalo Stir Fry:
-slice 1/2 cup red bell pepper into strips
-cut 1/2 cup broccoli into bite-size pieces
-slice 1/2 cup portabella mushroom into strips
-slice 7 oz. buffalo into strips
Heat 2 Tbsp. olive oil, add the broccoli and sauté a few minutes, add the rest of the ingredients and sauté til the
buffalo is cooked through. Sprinkle with chili flakes and pepper.
Spinach Salad:
-hard-boil 2 eggs
-slice 1/2 cup white mushrooms, 1/2 cup radishes
Toss some bagged spinach leaves with 1 Tbsp olive oil and vinegar to taste. Lay it out on a plate and top with
sliced hardboiled eggs, mushrooms and radishes.
Stuffed Chicken Breast:
-chop up 1/4 cup scallions
-dice 1/2 cup red bell pepper
-slice 1/2 cup portabella mushroom
Heat 1 Tbsp. olive oil in a hot pan, sauté scallions, red bell pepper and mushrooms.. Remove plastic wrap and
spoon the sautéed veggies onto the bottom third of the piece of chicken. Roll it all up together and place seam
side down on a baking sheet and bake at 375 til done.
Cabbage Rolls:
-small dice 1/2 cup turnip
-chop up 1/2 cup tomato
Heat a pan over medium-high heat and add 5 oz. ground lamb and the diced turnip. Cook til the turnips are
cooked all the way. Remove from heat and stir in the tomatoes. Add 1/4 tsp. cumin, 1/4 tsp. paprika and some
pepper to the mix. Lay out some big leaves of cabbage (Napa cabbage is pretty big) and spoon some of the
lamb mixture onto the bottom third of each leaf. Roll up and place in a baking dish. If the cabbage seems to
break up when you roll it you can steam the leaves over some boiling water to soften them up first. Cover the
dish and bake at 350 for 20 minutes or so.
Frittata
Linda Fry, Certified Health Coach
info@healthcoachlinda.com | www.HealthCoachLinda.com
-cut zucchini in half lengthwise then slice into half circles
-chop 1/4 cup scallions
-dice 1/2 cup red bell pepper
Whisk 2 eggs plus 4 egg whites in a bowl. Add some pepper and a pinch red chili flake. Sauté all the veggies in
a pan together. Add those to the eggs. Get another pan going on medium high heat. Add 1 Tbsp. olive oil to
pan. Pour eggs and everything into the pan and let it cook about 20 seconds, then pull the edges away with a
spatula slowly, trying to keep the eggs from sticking. Go around the edges like that once, and then put in a 350
degree oven til set, about 15-20 minutes. Use a spatula to release the frittata from the sides of the pan and
invert on a plate, then re-invert that onto another plate and serve.
Roasted Salmon
Place a 5 oz. portion salmon fillet on a baking sheet and sprinkle with some chopped scallions (the white part).
Cut zucchini in half lengthwise and chop into 1-inch chunks. Cut 1/2 cup cauliflower into bite-size florets. Put the
veggies on another baking sheet, and then put the salmon and the veggies in a 375 degree oven about 20
minutes.
Eggs on Curry Turnip Cakes
-dice 1/2 cup tomato and set aside
-have 1/2 cup bagged spinach ready
-peel a turnip and boil it whole until soft all the way through. Place in a bowl and mash it a bit with a fork, then let
it cool a little.
-crack one egg into the mashed turnip; add a pinch pepper and 1/2 tsp. curry powder. Mash that all up til
smooth.
-get a small pot of water going on the stove on high heat. Once the water boils, turn the heat to low to keep it hot
but not bubbling at all. Add a tiny splash of any kind of clear vinegar to the water.
-Heat 1 Tbsp. olive oil in a small pan on med-high heat til hot but not smoking. Spoon the turnip mixture into pan
and shape into a cake. Let it cook a couple minutes, and then shake the pan a little to free it from the bottom of
the pan. If it won't move, give it another minute, as long as it doesn't start to burn. Flip it and cook a couple
minutes more on the other side, then set aside.
-sauté the spinach in a hot pan til wilted.
-crack an egg into the simmering water and poach til the whites are cooked (about 2 minutes). You can check it
by lifting it out with a slotted spoon and poking it with your finger.
-set the turnip cake on a plate, and then top it with the spinach. Once the egg is done put it on the spinach, and
then sprinkle the diced tomato on top.
Blackened Cod
-rinse 1/2 bunch collard greens then strip the leaves from the stalks. Stack the leaves, roll them up, and then
slice into wide ribbons. Bring a pot of water to a boil then add the greens, reduce the heat and simmer 10 to 15
minutes or until tender but not mushy. Strain then add a dash of vinegar.
-cut a small turnip into bite-size wedges then toss in 1 Tbsp. olive oil. Place on a baking sheet and roast at 375
about 20 minutes or til cooked through.
-brush a 7-oz. cod fillet with 1 Tbsp. olive oil.
-combine 1/2 Tbsp. Cajun spice mix and 1/2 Tbsp. paprika. Sprinkle thickly over the fish using your fingers to
rub it in evenly. Heat a pan over high heat and cook fillet 1-2 minutes on each side. The surface should be well
charred. Serve the fish with a lemon wedge alongside the roasted turnips and boiled greens.
Trout Parcels
-slice 1/2 cup mushrooms
-chop 1/4 cup scallions
-clean and de-stem 1/2 cup green beans
-chop 1 tsp. tarragon
Cook the mushrooms on high heat in a dry pan til they start to release moisture then add the scallions. Keep
cooking and stirring til tender. Add a splash of vinegar and the tarragon and remove from heat. Brush a 14-inch
Linda Fry, Certified Health Coach
info@healthcoachlinda.com | www.HealthCoachLinda.com
circle of heavy duty baking parchment with 1 Tbsp. olive oil. Fold in half then unfold. Lay a 6-oz. piece of trout
on one half and top it with the mushroom mixture. Fold the empty half over the fish and fold the edges of the
circle twice and pinch together to seal firmly. Lay the parcel on a baking sheet and bake at 425 for 10-15
minutes. Meanwhile, steam the green beans. Serve the parcel directly on a plate alongside the beans.
Baked Grouper
-chop 1/2 cup tomato
-chop 1/2 cup green bell pepper
-chop 1/4 cup scallions
-chop 1 Tbsp. cilantro leaves
Mix the tomatoes, green peppers, scallions and cilantro in a bowl and add a pinch of allspice, cinnamon, chili
flake and 1 Tbsp. lime juice. Lay a 7-oz. piece of grouper on a large square of foil. Top with the tomato mixture.
Wrap the foil around the fish and bake at 375 for 15-20 minutes.
Roasted Chicken with Garlic and Rosemary
-clean and de-stem 1/2 cup green beans
-chop 1/2 tomatoes
-chop 1/2 cup cauliflower
-chop 3 cloves garlic
-chop 1 tsp. rosemary
Take a 6-oz chicken breast and stuff the garlic and rosemary in between the skin and meat. Sprinkle with black
pepper. Bake in a 350 oven til cooked all the way through, about 25 minutes. Meanwhile heat 1 Tbsp. olive oil in
a pan on med-high heat. Add the cauliflower and green beans and cook about 7 minutes til tender. Toss in the
tomatoes and 1 tsp. Italian herbs or herbs de Provence and a splash of vinegar. Serve alongside the chicken.
Stuffed Bell Pepper
-hollow out a red bell pepper by removing the top and scraping out the seeds.
-chop 1/2 cup tomatoes
-chop 1/4 cup scallions
Heat 1 Tbsp. olive oil in a pan and add the scallions and 6 oz. ground turkey. After the turkey is cooked add the
tomatoes, 1/4 tsp cumin and some pepper. Stuff this mixture into the red pepper and bake at 375 for 30 minutes
or until the pepper is tender.
Marinated Venison
7 oz. venison flank steak
2 tsp. olive oil
1/2 tsp. cumin
1/4 tsp. paprika
1 Tbsp. fresh lemon juice
1/4 tsp. salt
1/2 cup thickly sliced yellow crookneck squash
1/2 cup sliced red bell peppers
1/2 cup sliced onion
Combine 1 tsp. olive oil with the spices, lemon juice and salt. Coat steak with this marinade and refrigerate
overnight.Heat a heavy skillet over high heat, sear venison 2 minutes on each side, or to your liking. Meanwhile,
saute squash, peppers and onions in 1 tsp. olive oil in a separate pan over high heat. Serve the steak alongside
the sauteed veggies.
Seared Poppyseed-Crusted Scallops
7 oz. large scallops
2 tsp. olive oil
Linda Fry, Certified Health Coach
info@healthcoachlinda.com | www.HealthCoachLinda.com
1/2 tsp. mustard seed
1/2 tsp. poppy seeds
1 tsp. white wine vinegar
1/2 tsp. celery seed
salt
1/2 cup cucumber, peeled, seeded and sliced
1/2 cup very thinly sliced fennel
1 head endive, sliced
Combine the cucumber, fennel, and endive with the vinegar, celery seed, 1 tsp. olive oil and a pinch of salt. Set
aside to let the flavors mingle. Combine the mustard and poppy seeds in a small bowl. Heat a heavy skillet over
high heat. Coat the scallops in the seed mixture, then sear in the pan with remaining 1 tsp. oil., about one
minute each side. Serve the scallops alongside the cucumber salad.
Scotch Eggs
1 hard-boiled egg
3 oz. ground turkey
1 tsp. olive oil
1/2 tsp. fennel seed
1/2 tsp. whole coriander seed, ground through a pepper grinder
1/2 tsp. salt
1/2 cup broccoli florets
1/2 cup cauliflower florets
1/4 cup sauerkraut
Preheat oven to 400 degrees. Grease a baking sheet with the oil. Combine the fennel and coriander seeds in a
small bowl. Mix the salt into the ground turkey. Rub your hands lightly with cold water, then shape the turkey into
a patty. Mold the patty around the hard-boiled egg, keeping your hands slightly wet so the meat doesn't stick to
them. Roll the scotch egg in the seed mixture then place on the baking sheet and bake 30 minutes, turning the
egg over halfway through. Meanwhile, steam the broccoli and cauliflower. Serve the scotch egg alongside the
veggies and sauerkraut.
**Creamy Chicken Casserole (contains dairy and/or nut products)
1 Tbsp. Parmesan cheese, freshly grated
1 tsp. sour cream
2 Tbsp. half-and-half
6 oz. chicken breast, diced
1 tsp. tomato paste
1/2 cup cauliflower florets
1/2 cup mushrooms, halved
1/2 celery, chopped
Saute the cauliflower, mushrooms and celery together. Add the chicken when the mushrooms start to release
some liquid and continue cooking a couple minutes longer. Meanwhile, add the tomato paste, sour cream and
half-and-half. Pour the mixture into a gratin dish and sprinkle with Parmesan. Bake at 350 until bubbly and
brown on top, about 30 minutes.
Steak w/ Horseradish Kohlrabi Puree and Mushrooms in Lettuce Cups
5 oz. steak
1 cup butter lettuce leaves
1/2 cup kohlrabi, coarsely chopped
1/2 cup mushrooms
1/2 tsp. pepper
1/4 tsp. salt
Linda Fry, Certified Health Coach
info@healthcoachlinda.com | www.HealthCoachLinda.com
1 tsp. horseradish
Boil the kohlrabi until soft. Puree in a food processor until smooth. Add the salt, pepper and horseradish and
pulse to combine. Heat a heavy skillet over high heat and sear the steak a couple minutes on each side or until
done to your liking. Saute the mushrooms. Slice the steak into strips and serve alongside the mushrooms,
kohlrabi puree and butter lettuce leaves. Cup a leaf in your hand and put a little of each ingredient inside, then
roll it up and eat with your fingers.
**Pine Nut Crusted Turkey Meatballs (contains dairy and/or nut products)
6 oz. ground turkey
1/4 oz. pine nuts, toasted lightly in a skillet
6 olives, chopped
1 tsp. ground cumin
1/2 tsp. fennel seeds, toasted lightly in a skillet
1 cup chopped mustard greens
1/2 cup chopped onion
1/2 cup chopped red bell pepper
Mix the olives, cumin and fennel into the turkey. Shape into walnut-sized meatballs and roll in the pine nuts to
coat. Place on a baking sheet and bake at 350 for 30 minutes. Meanwhile, cook the mustard greens, onion and
peppers in a pot with a splash of vinegar over medium heat until tender. Serve the meatballs on top of the
veggies and greens.
Creole Seafood Stew
7 oz. large unshelled shrimp
1 Tbsp. chopped onion
1 clove garlic, chopped
2 tsp. olive oil
1/2 cup chopped celery
1/2 cup diced canned tomatoes
1/2 cup chopped okra
1 bay leaf
1/2 tsp. dried oregano
1 tsp. chili powder
Remove shells from shrimp. Place shells in a pot with 1 tsp. olive oil, onion and garlic and saute over medium
heat for a couple of minutes. Add 2 cups water and 1 bay leaf and bring to a boil. Simmer 30 minutes. Strain
the liquid and reserve. Saute the celery and okra in 1 tsp. olive oil along with the oregano and chili powder until
tender. Add the shrimp, tomatoes and reserved liquid and simmer until shrimps are cooked, just a couple of
minutes.
**Spaghetti Squash Noodles with Seared Chicken (contains dairy and/or nut products)
6 oz. chicken breast
1 tsp. olive oil
1 Tbsp. freshly grated Parmesan cheese
1/2 cup diced canned tomatoes
2 tsp. chopped fresh basil
1/2 cup chopped onion
1 clove garlic, minced
1/2 small spaghetti squash
Place the squash cut side down on a baking sheet and bake at 350 until tender when you poke it with your
finger, about 25 minutes. Let cool, then scoop out strands with a spoon. Meanwhile, heat olive oil in a pan over
medium heat and saute onions until tender. Add the garlic and basil and cook 30 seconds more. Add the
tomatoes and a pinch of salt and simmer while you cook chicken: Heat a heavy skillet and sear chicken on both
Linda Fry, Certified Health Coach
info@healthcoachlinda.com | www.HealthCoachLinda.com
sides, sprinkling with salt. Place par-cooked chicken on a baking sheet and bake at 350 for 20 minutes, or until
cooked all the way through. Toss the squash strands with the tomato sauce, slice the cooked chicken breast
and place on top. Garnish with Parmesan cheese.
**Butterhead Salad w/ Cilantro-Pumpkin Seed Dressing (contains dairy products)
1 1/2 cups 2% cottage cheese
1 cup butterhead lettuce leaves
1 Tbsp. pumpkin seeds
1 tsp. olive oil
1 tsp. white wine vinegar
1 Tbsp. chopped cilantro leaves
1/2 cup chopped tomatoes
1/2 cup peeled, seeded, chopped cucumber
Tear the lettuce leaves and place in a large bowl.
Process the oil, vinegar, cilantro and pumpkin seeds in a food processor with a pinch of salt. Toss the lettuce
with the tomatoes, cucumber and dressing and arrange on the plate. Top with cottage cheese and serve.
**Seared Portabella Mushroom w/ Mozzarella (contains dairy and nut products)
1 portabella mushroom
3 thick slices peeled eggplant
4 oz. fresh mozzarella, sliced
1 tsp. olive oil
2 thick slices tomato
2 tsp. sliced fresh basil
1/4 oz. pine nuts, lightly toasted in a skillet
1 Tbsp. balsamic vinegar
pinch chili flakes
Sear mushroom and eggplant in a hot skillet with olive oil. Arrange alternating eggplant, tomato and mozzarella
slices on a plate alongside mushroom. Drizzle with vinegar, garnish with basil and sprinkle with pine nuts, chili
flakes and a pinch of salt.
Baked Cod w/ Salsa Verde
7 oz. cod fillet
6 olives
1/4 cup fresh parsley
2 Tbsp. capers
1 cup fresh cilantro
1 tsp. olive oil
1/2 cup chopped tomatoes
1/2 cup mushrooms, halved
1/2 cup chopped scallions
Place cod on a baking sheet, sprinkle with salt and bake at 400 degrees for 15 minutes or until it flakes easily.
Place olives, parsley, cilantro, olive oil and capers in a food processor and pulse into a thick sauce. Saute the
mushrooms and scallions over high heat until tender, then add the tomatoes and cook until warmed through.
Sprinkle with salt. Serve the cod alongside the veggies and top with the salsa verde.
**Baked Ricotta (contains dairy and/or nut products)
5 oz. low-fat ricotta cheese
1 egg
1/4 tsp. salt
Linda Fry, Certified Health Coach
info@healthcoachlinda.com | www.HealthCoachLinda.com
1/4 oz. pine nuts, lightly toasted in a skillet
1 bunch chives, chopped
1/2 cup broccoli florets, steamed and chopped
1 tsp. olive oil
1 cup fresh spinach leaves
1/2 cup sliced red bell pepper
1/4 tsp vinegar
Combine the ricotta, egg, salt, pine nuts, chives and broccoli in a bowl. Grease a small oven-proof dish and
spoon mixture in. Bake at 350 for 30 to 45 minutes or until the edges start turning golden brown and the top is
firm to the touch. Toss spinach leaves and peppers in oil and vinegar. Serve baked ricotta alongside spinach
salad.
The following recipes make 2 or 3 servings - they are ideas and of course like any good recipe you can
modify it to your liking! You will need to add a protein source to complete you “Lean and Green”. You
could have a chicken breast or something on the side . . . or add it to the soup.
Curried Cauliflower and Red Pepper
2 heads cauliflower, chopped into florets
2 red bell peppers, diced
4 cloves garlic, whole
2 TBSP curry powder
salt and pepper
Put cauliflower, pepper and garlic into a pot. Add enough water to cover vegetables. Bring to a boil and add the
curry powder and salt and pepper to taste. Simmer 30 minutes or until the vegetables are cooked through.
Puree the soup in batches, then add more salt if necessary and adjust thickness by adding more water if
necessary.
Puree of Kohlrabi, Kale and Turnip
1 bulb kohlrabi, chopped
1 bunch kale, stalks removed, leaves chopped
3 turnips, chopped
4 cloves garlic, whole
salt and pepper
Put kohlrabi, kale leaves, turnips and garlic into a pot. Add enough water to cover vegetables. Bring to a boil and
add salt and pepper to taste. Simmer 30 minutes or until the vegetables are cooked through. Puree the soup in
batches, then add more salt if necessary and adjust thickness by adding more water if necessary.
Raw Spinach and Tomato
2 bunches spinach, chopped
3 large tomatoes, chopped
2 cloves garlic
1 quart vegetable stock
salt and pepper to taste
2 radishes, thinly sliced
Combine all ingredients, then puree in batches. Serve garnished with radish slices.
Broccoli with Garlic
1 bunch broccoli, chopped
1 head garlic
1 quart vegetable stock
salt and pepper to taste
Roast garlic head whole in 400-degree oven for 20 minutes with a little olive oil and salt.
Linda Fry, Certified Health Coach
info@healthcoachlinda.com | www.HealthCoachLinda.com
Put broccoli and roasted garlic in a pot. Add stock, salt and pepper. Bring to a boil then simmer 30 minutes or
until broccoli is completely cooked. Puree in batches in a blender and add more salt if necessary.
Chunky Tomato Vegetable
10 crimini mushrooms, quartered
10 okra, sliced
4 cloves garlic, finely diced
1/2 head cabbage, chopped
1 quart vegetable stock
salt and pepper
1 15 oz. can crushed tomatoes
Put all ingredients in a pot. Bring to a boil and simmer 30 minutes.
Watercress and Turnip
1 bunch watercress
4 turnips, chopped
1 bunch scallions, chopped
1 quart vegetable stock
salt and pepper
Put all ingredients except watercress into a pot. Bring to a boil and simmer 30 minutes. Add watercress then
puree soup in batches. Add more salt if necessary.
Chilled Summer Squash and Asparagus
2 large crookneck, yellow squash, chopped
4 cloves garlic, whole
1 bunch asparagus, tough ends removed
salt and pepper to taste
1 tbsp. herbs de provence or italian herb mix
1 lemon, juiced
2 scallions, chopped
Put squash, garlic, asparagus, salt pepper and herbs into pot. Add enough water to cover. Bring to a boil and
simmer 30 minutes. Puree soup in batches then pass through a sieve and transfer to a vessel you can put in the
refrigerator. Chill a couple hours until cold. Stir in lemon juice. Serve garnished with chopped scallions.
Linda Fry, Certified Health Coach
info@healthcoachlinda.com | www.HealthCoachLinda.com