Healthy Recipes
Are you looking for tasty, creative ways to eat fruits and vegetables? Each recipe meets the dietary guidelines for low sodium (less than 480 mg) and low fat (less than 30%) per serving. In addition, every recipe contains at least one serving of fruits or vegetables.
Grilled Vegetables
Sweet Potatoes
Turnips
Rutabagas
Red Potatoes
Slice any of the above ¼" thick. Steam or microwave until partially cooked. Refrigerate 15 minutes until cool. Place in small mixing bowl and toss with low calorie vinaigrette or brush on as they are grilled. Grill 5 minutes on both sides on regular grill or in enclosed grill until tender.
This was adapted from a recipe submitted by Chef Verne Cummings. It was an accompaniment for his winning entrée, "Heart Healthy Grilled Salmon with Raspberry Sauce" at the Healthy Soul Food Cook-off at the 1996 ISDH Health Fair at Indiana Black Expo.
Zimbabwe Greens
2 bunches fresh Greens (Collards, Mustard, Turnip or Kale)
½ cup chopped banana peppers
1 fresh tomato (wedges)
1 tbsp Olive Oil
Seasoned Salt
crushed Red Pepper (Optional)
Wash greens, remove stems and cut or tear into bite-size pieces. Put olive oil in a large hot skillet, add greens. DO NOT ADD WATER. Greens will turn bright green, get softer and create their own liquid as they cook. Add seasoned salt and crushed red pepper to taste, and toss in the skillet. Add chopped banana peppers (hot or mild, to your taste) and toss. Add the tomato last and toss only once. The entire cooking process takes only about 10 minutes.
This recipe by Fannie Cox was adapted from a recipe her aunt brought from Zimbabwe.
"Z" Spanish Rice*
4 cups Instant Rice
1 tbsp Canola Oil
3 1/2 cups water
touch of salt (opt.)
1 19-oz can Enchilada Sauce
1 26-oz jar of salsa, Mild
On medium high heat, lightly brown 4 cups of rice in large saucepan with the 1 tablespoon of canola oil. Stirring constantly, add jar of salsa, enchilada sauce and salt. Then add water. After the mixture has stopped bubbling, turn heat down to very low, cover and cook until rice is tender. You may need to add more water to keep rice from sticking.
*This official Mexican "Z" Spanish Rice compliments of Zelma Williamson.
Looking for More?
Looking for heart healthy recipes? Check out the “Heart Healthy Recipe Book,” complete with recipes for main dishes, vegetable and side dishes, breads and desserts! Click below for a downloadable PDF.
Looking for more diverse meals? Click on any of the links below to find even more exciting healthy recipes!
Kids Health: Fun Recipes for Kids
Stay Young at Heart—Cooking the Heart-Healthy Way
Hispano / Latino:
Sociedad Española de Dietética y Ciencias de la Alimentación: http://www.nutricion.org/
- What is INShape Indiana?
- How do I create an INShape account?
- Where is the INShape Indiana login page?
- Is the old INShape Indiana tracking system still available?
- How do I request a representative from INShape Indiana to attend my event?
- Can I talk to an INShape Indiana nutritionist about my specific health needs?
- Can I talk to an INShape Indiana fitness trainer about my specific health needs?
