Healthy Everyday Recipes For Your Family

Health and wellness pioneer Kathy Dolgin, otherwise known as “High Voltage”, shares her healthy recipes to help your family eat a well-balanced diet.

Avocado Egg Scramble

Ingredients:

  • 1 cup baby spinach
  • ½ cup sliced red bell pepper, ½ cup sliced yellow bell pepper
  • 2 tbsp chopped avocado
  • 2 large eggs, beaten
  • ½ cup roasted red potatoes or cooked corn
  • Seasonings: red pepper flakes and 1 clove minced garlic

Instructions:

  1. Spray a sauté pan with nonfat cooking spray (preferably using olive or coconut oil)
  2. Sauté the thinly sliced red and yellow bell peppers with the garlic and red pepper flakes.
  3. Add the egg and scramble until firm.
  4. Add the spinach and cook until wilted.
  5. Serve with the avocado and roasted red potatoes or cooked corn.

Tip:

  1. Slice bell peppers and roast red potatoes ahead of time.

Sweet Potato Salad

Ingredients:

  • 2 cups Brussels sprouts, trimmed and halved
  • 2 tsp tahini
  • 2 oz grilled chicken breast
  • ½ cup peeled and cubed sweet potatoes
  • 2 cups baby spinach

Instructions:

  1. Preheat the oven to 350 degrees.
  2. Mix the Brussels sprouts with the sweet potatoes and mist them with olive oil.
  3. Roast for about 20 to 30 minutes or until the vegetables are tender.
  4. Mix the warm vegetables with the spinach and tahini.
  5. Serve with a side of grilled chicken breasts.

Tips:

  1. Roast Brussels sprouts and sweet potatoes ahead of time and serve cold (or warm them up in a microwave).
  2. Grill chicken breast ahead of time or buy precooked chicken (just make sure it’s cooked with no extra salt, sugar or other sauces).
  3. For vegetarians, instead of chicken use 1-3 oz of tempeh or tofu.

Almond-Orange-Pineapple Power Drink

Ingredients:

  • 2 cups unsweetened almond milk
  • 1 cup spinach
  • 1 cup peeled orange segments
  • ¾ cup pineapple chunks
  • 1-3 oz light tofu fortified with calcium and vitamins D and B12 (or the amount that contains ~14 grams of protein)
  • 2 tbsp chopped avocado

Instructions:

  1. Combine all of the ingredients in a food processor or blender. Puree until smooth.

Veggie Stir Fry

Instructions:

  • ½ cup chopped red bell pepper
  • ½ cup water chestnuts
  • ½ cup broccoli
  • ½ cup snow peas
  • 1 tsp olive oil or coconut oil
  • 2 oz shrimp
  • 3-6 oz light tofu fortified with calcium and vitamins D and B12 (or the amount that contains ~14 grams of protein)
  • ½ cup cooked brown rice
  • 2 cups baby spinach
  • Seasoning (1-2 cloves minced garlic)

Instructions:

  1. Sauté the minced garlic, red bell pepper, water chestnuts, broccoli, and snow peas in the oil until tender.
  2. Add the tofu and heat through, followed by the baby spinach.
  3. Cook until the spinach is just wilted.
  4. Add the cooked brown rice and stir to combine all the ingredients.

Tips:

  1. Chop veggies ahead of time.
  2. Cook rice ahead of time.

Air-Popped Popcorn

Makes: 2-3 cups

Instructions:

  1. Sprinkle popcorn with nutritional yeast if desired for a “cheesy” flavor and some protein.

Homemade Granola

Ingredients:

  • 1/2 cup dry old-fashioned oats
  • 1 tsp melted coconut oil
  • 4 chopped walnut halves
  • 2-3 Tbsp raisins or dried cranberries
  • Optional: 1 Tbsp of chia seeds and/or flaxseed meal if desired

Instructions:

  1. Preheat oven to 300 degrees
  2. Combine 1/2 cup dry old-fashioned oats, melted coconut oil, chopped walnut halves, raisins or dried cranberries add chia seeds and/or flaxseed meal.

Tip:

  1. Double recipe to make large batch ahead of time.

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