Healthy Eating

In each issue of Healthy Life Magazine you will find healthy recipes that taste good, and are good for you. So when you are looking for a great seasonal recipe be sure to check out Healthy Life!

Sodium Reduction Project a success

Sodium Reduction Project a success

By Christopher Coyne Last fall, Healthy Life told you about the Broome County Health Department's unveiling of a then-new project designed to help raise awareness within the community about sodium intake. The program was geared toward the public, but also hoped to foster a demand...

Healthy recipe: Tomato appetizer

Healthy recipe: Tomato appetizer

Appetizer:1 large tomato1 small bunch of fresh basil4 oz of fresh mozzarellaFlat bread (ready made, pizza dough)Dipping Sauce:1/2 cup EVOO3 cloves garlic1 T Italian Seasoning1 T sun dried tomatoesSalt and Pepper to taste. Cut flat bread into bite size pieces. Make dipping sauce ahead, if...

Avocado pesto with grilled chicken & pasta

Avocado pesto with grilled chicken & pasta

Ingredients:1 medium ripe avocado3/4 c. firmly packed basil leaves1/2 teaspoon salt1/4 teaspoon black pepper1/2 tsp. minced garlic3 Tbsp. pine nuts1/3 c. extra virgin olive oil1/3 c. freshly grated Parmesan cheese12 oz. fettuccini or favorite pasta1/4 c. shaved parmesan cheese (for garish)1 1/2 lbs. chicken breastsSalt...

Spring Pea and Asparagus Salad

Spring Pea and Asparagus Salad

Spring Pea and Asparagus Salad Ingredients• 1/2 cup fresh mint, torn• 1 tablespoon capers, roughly chopped• 1 small shallot, thinly sliced• 1 teaspoon grated lemon zest• 1/4 cup extra-virgin olive oil• 1/8 teaspoon kosher salt• 1/4 teaspoon black pepper• 1 pound green peas, green peas (blanched if fresh) or (thawed if frozen)• 1/2 cup...

Healthy recipe: Pear & pomegranate salad

Healthy recipe: Pear & pomegranate salad

Original Recipe Yield 2 salads Ingredients • 3 cups green leaf lettuce, rinsed and torn• 1 Bartlett or Anjou pear• 1/3 cup pomegranate seeds• 1 tablespoon vegetable oil• 2 tablespoons pomegranate juice• 1 tablespoon lemon juice• 1 teaspoon prepared Dijon-style mustard• 1/2 tablespoon honey• ground black pepper to taste Directions 1. Divide the lettuce between...

Healthy recipe: Berry tart with walnut crust

Healthy recipe: Berry tart with walnut crust

Berry Tart with Walnut Crust 1/2 cup walnuts, lightly toasted 1 cup graham cracker crumbs, preferably whole-wheat 1 large egg white1 tablespoon butter, melted1 tablespoon peanut or canola oilPinch of salt Filling8 ounces reduced-fat cream cheese (Neufchâtel), softened1/4 cup reduced-fat sour cream1/4 cup plus 2...

A healthy gift for the Corning-Painted Post school district

A healthy gift for the Corning-Painted Post school district

By Christopher Coyne As parents, we do our best to make sure our children are eating healthy. (Related: Healthy recipes from prior issues of Healthy Life Magazine!) That they're getting the right balance of foods, not snacking too much, and getting the exercise they need....

Sweet & Savory Salmon

Sweet & Savory Salmon

Ingredients• 2 tablespoons olive oil, plus more for brushing• 4 tablespoons soy sauce• Juice of 2 lemons• 1/2 onion, finely chopped• 2 tablespoons packed light brown sugar• 2 cloves garlic, minced• 1 teaspoon toasted sesame oil• Freshly ground pepper• 4 5-to-6-ounce wild salmon fillets, skin removed Directions Combine 2 tablespoons olive oil, the soy...

Farmer's market beet salad

Farmer's market beet salad

Ingredients • 1/4 cup balsamic vinegar• 3 tablespoons shallots, thinly sliced• 1 tablespoon honey• 1/3 cup extra-virgin olive oil• Salt and freshly ground black pepper• 6 medium beets, cooked and quartered• 6 cups fresh arugula• 1/2 cup walnuts, toasted, coarsely chopped• 1/4 cup dried cranberries or dried cherries• Favorite fresh fruit-grilled peaches, strawberries or blueberries• 3...

Fresh Tomato Feta Pizza

Fresh Tomato Feta Pizza

Ingredients1 pound refrigerated fresh pizza dough4 plum tomatoes, sliced2 1/2 tablespoons olive oil, divided 2 garlic cloves, minced1 tablespoon cornmeal4 ounces feta cheese 1 ounce pitted kalamata olives, halved (1/3 cup)1/4 cup fresh basil leaves Preparation 1. Let dough stand at room temperature, covered, for...

Cranberry Spinach Salad

Cranberry Spinach Salad

3 cups cooked brown rice1 box/bag of baby spinach3/4 cup dried cranberries1/4 cup scallions, minced2 Teaspoons poppy seeds1 1/2 Tablespoons Earth Balance buttery spread3/4 Cups sliced almonds2 Tablespoons sesame seeds Dressing1/2 tsp. paprika2 Tablespoons toasted sesame oil2 Tablespoons olive oil1/4 Cup mirin1/4 Cup apple cider...

Cucumber & Avocado Salad

Cucumber & Avocado Salad

3-5 teaspoons fish sauce, 1 teaspoon freshly grated lime zest, plus more for garnish2 tablespoons lime juice1 tablespoon canola oil2 teaspoons light brown sugar1 teaspoon rice vinegar1/4 teaspoon crushed red pepper1 medium English cucumber, cut into 3/4-inch dice1 avocado, cut into 3/4-inch dice1/4 cup chopped...

Chia Eggs!

Chia Eggs!

Hearty Chia Breakfast Eggs: This makes a very satisfying, tasty and nutritious breakfast. The egg/chia mixture has a consistency similar to couscous when cooked.Ingredients per person* 1 egg* 1 tablespoon of chia seeds (preferably white)* Half a small onion* A handful of baby spinach* A...

Healthy Veggie Stew!

Healthy Veggie Stew!

  Ingredients: 3 cups water1 cube vegetable bouillon, low sodium2 cups white potatoes, cut in 2-inch strips2 cups carrots, sliced4 cups summer squash, cut in 1-inch squares1 cup summer squash, cut in 4 chunks1 can (15 oz) sweet corn, rinsed, drained (or 2 ears fresh...

Red Lentil Vegetable Soup

Red Lentil Vegetable Soup

    1 cup red lentils 6-7 cups spring water OR vegetable broth 1-4" Piece kombu  (sea vegetable) 2 bay leaves 2-3 tsp. sesame oil 1 large onion, diced 2 celery stalks, diced 2 carrots, diced 1 ½ cups chopped Chinese cabbage (or any cabbage...

Pumpkin Rice Pilaf!

Pumpkin Rice Pilaf!

  Roasted Pumpkin & Sweet Potato Pilaf Ingredients 2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 ounces) 1 1/2 cups (1/2-inch) cubed peeled sweet potato (about 1 medium) Cooking spray 2 teaspoons olive oil 1 cup diced onion (1...

Angel Hair Pasta Salad

Angel Hair Pasta Salad

  Ingredients   1 package angel hair pasta ½ cup parsley- minced 1 carrot- shredded w/ box grater or food processor ½ cup walnuts- chopped coarsely DRESSING ½ cup canola oil 1 tblsp brown rice vinegar ½ cup + 2 tblsp tamari 2 tblsp Dijon...

Shrimp and Mango Tacos

Shrimp and Mango Tacos

Ingredients 2 tablespoons canola oil 1 pound medium or small shrimp, peeled and deveined 2 garlic cloves, sliced 2 teaspoons cumin seeds, lightly toasted and ground 2 Serrano or bird chilies, or 1 large jalapeño, minced 1 large mango, peeled, seeded and finely chopped 1/4...

Chicken Rotini Salad

Chicken Rotini Salad

  Ingredients 4 ounces dried multigrain rotini or favorite pasta1 1/2 cups cubed cooked skinless chicken breasts, cooked without salt1 14-ounce can artichoke hearts, rinsed, drained, and coarsely chopped1 cup grape tomatoes, halved (about 5 ounces)1 cup fresh baby spinach (about 1 ounce)1/3 cup finely...

Butternut Squash & Apple Soup

Butternut Squash & Apple Soup

  Ingredients 2 tablespoons butter 2 tablespoons good olive oil 3 large chopped yellow onions 2 tablespoons mild curry powder 5 pounds butternut squash (2 large) 1 1/2 pounds sweet apples (4 apples) 2 teaspoons kosher salt ...

Crockpot Chicken and Chickpea Stew

Crockpot Chicken and Chickpea Stew

  1 tsp paprika 1/2 tsp turmeric 1/2 tsp ginger 1/2 tsp cinnamon 1 1/4 pounds boneless, skinless chicken thighs/breasts, trimmed of fat, and cut into pieces 1 large onion, thinly sliced 2 carrots, sliced on the diagonal 4 cloves garlic, crushed 1 15-ounce...