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Tag: Healthy Recipes

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a bowl of gazpacho

Summer is right around the corner! Whether you grow your own, have a produce share, or visit a farmer’s market, it is time to lean into tomatoes, which are more local, plentiful, and far more flavorful in season.

While the jury is still out on whether tomatoes contain more nutrients when processed as opposed to eaten fresh, one thing is for sure: they are delicious and full of nutrients.

One great way to beat the summer heat is to make gazpacho, the chilled tomato soup of Spanish origin. There are many different interpretations of this classic dish, some of which are quite elaborate. Here’s a great basic recipe to start you out, adapted from the 1963 Better Homes & Gardens cookbook, Meals with a Foreign Flair:

Gazpacho (Serves 6)

1 c peeled, chopped medium tomato (immerse whole tomato in boiling water for ease in peeling)

1/2 c each minced green pepper, celery, cucumber

1/4 c finely diced onion

2 t chopped parsley

1 t chives, snipped

1 small minced garlic clove

2-3 T tarragon wine vinegar (available in stores, or just infuse a bottle of white wine vinegar with sprigs of fresh tarragon)

2 T olive oil

1 t salt

1/4 t black pepper

1/2 t Worcestershire sauce

2 c tomato juice

Combine all ingredients in a bowl and refrigerate for at least four hours. A note on texture: that’s up to you! If you like it crunchy, dig right in. If you like it smooth, blend away.

To learn much, much more about tomatoes of all types, visit the World Tomato Society. Their site includes a database of over 6500(!) tomato varieties, as well as recipes. If you’d like to make your own tomato juice for the gazpacho, they even provide instructions for doing so.

Did you know? GW’s School of Medicine and Health Sciences sponsors a Culinary Medicine program, as a partner medical school of the American College of Culinary Medicine. Check out recipes from the program here.

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Decorative image of yogurt and strawberries as an example of wholesome snacks.

With the arrival of Spring and the flurry of holidays during this season, making healthy eating choices can be a challenge. However, with foresight and planning, we can elevate our eating experiences to promote healthy and nutritious food choices. While I was researching this topic I came across the Eating Well website and discovered some tasty-looking options.

Indulge in the irresistible goodness of this simple, high-protein snack that reminds you of a Reese’s peanut butter cup. Peanut Butter Yogurt Cup with the Magic Shell Topping is easy and versatile, you can use any nut or seed butter to make this four-ingredient recipe.

Enjoy these wholesome bars Carrot Cake Oatmeal Bars as a snack on the go or with morning coffee. Created from a blend of shredded carrots, oats, and brown sugar carrot cake oatmeal bars make for a quick and easy recipe. These healthy Banana-Peanut Granola Bars will put you in the mind of a peanut butter sandwich with a crunch. These bars pack a punch with a blend of ground ginger, brown rice cereal, macadamia nuts, and more. Both of these recipes would be good for a quick breakfast on your way out the door.

Who doesn’t love a good avocado toast? Salsa-topped avocado sounds delicious. Using fresh salsa really wakes up the taste buds. Making homemade salsa allows you to add your favorite ingredients and customize the salsa to your taste. However, to save time using store-bought salsa can be a convenient option.

These are just a few ideas for healthy snacks. Now get out there and enjoy this Spring weather!

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Individual chocolate cake with fruit and heart decorations

Treat yourself and your loved ones this Valentine’s Day with a choice of delicious healthy chocolate desserts. There are plenty of nutritious and tasty recipes to enjoy. From desserts rich in vitamins, dairy-free, low-carb, low sodium, high-fiber, vegan, gluten-free, and more, there’s something for everyone. Let your heart be happy and healthy this Valentine’s Day!

Chocolate-Fudge Pudding Cake
Nutrition Profile: Heart-Healthy, Low-Calorie, Low-Sodium, Diabetes-Appropriate

When you’re craving a comforting dessert on Valentine’s Day, this pudding cake is sure to satisfy you. As it bakes, a rich-tasting sauce will form which will delight your senses. The recipe calls for coffee which adds complex depth to the cake's flavor.

"Chocomole" Pudding
Nutrition Profile: Rich in Vitamins, Dairy-Free, Low-Sodium, High-Fiber, Vegan, Gluten-Free

This healthy easy-to-make, rich-tasting chocolate pudding uses creamy avocados, Medjool dates, and unsweetened plant-based milk. Serve this nutritious creamy dessert with your favorite fruit topping.

Mug Brownie
Nutrition Profile: Nut-Free, Dairy-Free, Soy-Free, Egg-Free, Vegan, Vegetarian

For those moments when you crave a satisfying chocolatey treat, this quick and easy brownie recipe is a great choice. Cook this fudge brownie in a mug in the microwave and it's ready in less than a minute!

Flourless Chocolate Cookies
Nutrition Profile: Low-Carb, Nut-Free, Dairy-Free, Low-Sodium, Low-Fat, Soy-Free, Heart-Healthy, Low-Calorie, Vegetarian, Gluten-Free

Try these flourless cookies with simple ingredients that get their volume from whipped egg whites (like a meringue) instead of grains. This recipe is gluten-free and melt-in-your-mouth delicious. A chocolate chip in each bite adds to the rich chocolate flavor.

Creamy Chocolate Gelato
Nutrition Profile: Dairy-Free, Low-Sodium, Vegan, Gluten-Free, Low-Calorie
Make this ultra-chocolaty, dairy-free Sicilian-style gelato at home. It’s a perfect treat for Valentine’s Day. Made without eggs or cream, it’s relatively lean but still creamy-smooth and flavorful. The coconut milk used for the base gives it a silky, rich texture with a subtle coconut flavor.

Chocolate Nut Bark
Nutrition Profile: Low-Carb, Low-Sodium, Heart-Healthy, Gluten-Free, Low-Calorie

The chocolate nut bark is easy to make and great to have on hand for a delicious nutritious snack. Choose your favorite chocolate and combination of nuts to make this quick and easy recipe. It can serve as a simple dessert or healthy snack that will stay fresh for weeks.

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Picture of a sweet potato casserole.

With Winter around the corner, there is bound to be plenty on the mind: study sessions, final exams, and the upcoming Holiday break! Taking time off for yourself is important, not only to relieve stress but also to take the time to enjoy what the season has to offer, especially when it comes to culinary treats! 

Feeling adventurous? Dare to try something new and indulge in a Beet Salad! Rich in antioxidants that help support good cell health, Beets also help to maintain and even increase your oxygen intake. Is food presentation your preference? This festive red and green Kale Salad with Cranberries includes heart-healthy ingredients such as kale, almonds, and extra virgin olive oil that will give you every reason to feel guilt-free about seconds! 

For those who are watching their gluten or salt, a No-Sugar-Added Sweet Potato Casserole may be just the answer. With both savory and sweet in check, the pecans in this recipe are sure to compliment the sweet potatoes and cinnamon! Similarly, this vegetarian dish is not only holiday colored and festive, but these Roasted Brussels sprouts with Goat cheese and pomegranate are delicious and pomegranates naturally promote healthy digestion!

For a main course that is high in protein and lean, a Garlic-Rosemary Roast Beef with a tangy horseradish sauce is bound to impress, and can even be prepared on the skillet! For a better roast, season the beef with salt and pepper and refrigerate for one day before making.

Up for something more challenging but equally as pleasing? This Chicken Ballitone with creamy Leek & Chestnut stuffing offers a unique portion size that includes holiday flavors, and will leave extra room for sides! 

For dessert, if you have a crock pot or a slow cooker, why not try an Apple Crisp? Apples and cinnamon combined offer an unforgettable wintery warmth! If apple is not your flavor, some Cranberry-Lemon Cheesecake bars offer a perfect balance between sweet and tangy. 

No matter what is on your plate this winter break, we wish you all a safe holiday season filled with cheer! 

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November is a special time of year when family and friends come together to celebrate gratitude and share in the joy of a bountiful feast. Preparing a memorable Thanksgiving meal can be a delightful adventure, and it's not just about the food, but the sense of togetherness it represents. We are delighted to explore some delectable ideas and inspiration for creating a heartwarming holiday spread.

For appetizers, you could always try these bite-sized Roasted Artichoke hearts. Artichokes are loaded with nutrients that help promote healthy cholesterol levels. If you are entertaining a group, this Grazing Board keeps it wholesome! Not only is it easy to put together and nutritious, but every item is packed with flavor and various nutrients. Additionally, a Leek and Onion Puff Pastry would make an excellent afternoon snack. 

If you are trying to decide on a main course, a traditional Herbed Roast Turkey will be sure to keep your dining experience savory with sage! Those who want to spice things up can always try this Red Chile-Citrus Glazed Roast Turkey and Pan Gravy. Between red chiles, fennel, and parsley, the flavor is bound to be unforgettable! Vegetarians can benefit from a salad that not only offers a colorful display, but this Citrus, Beet, and Arugula salad with Halloumi croutons has so many heart, brain, and digestive benefits!

As 2023 nears closer to 2024, we are grateful to support the GW’s health sciences educational, research, and clinical programs. We are also grateful for the faculty, staff, and students who have made this season and year such a great one! Lastly, as a sweet beverage to serve as a perfect Thanksgiving treat, a Homemade Apple Cider, with no added sugar. 

Be safe, and have a happy Thanksgiving break! 

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It’s that time of the year again, autumn is in full swing and trick-or-treating is just around the corner. Take a minute to ask yourself: what is on your plate? Whether you will be attending festivities or not, now is a great time to try something new. 

If you are looking for something that captures the natural flavors of autumn, try making rosemary - pumpkin seed brittle. If your brittle is too sweet, don’t forget that you can always compliment it with some sea salt sprinkled on top. If you would like to add some more protein to your snack, the almonds in these pumpkin spice granola cups combined with oats make these yogurt cups a game-changer for fiber! You can also customize them to your liking with colorful fruit or candy. 

If you are looking for something more savory, why not challenge yourself to make a more classic carrot soup? Carrots are not only vitamin-packed, but the recipe is perfect for those who adhere to a vegetarian diet. For best results, use a blender! This time of year, we all know it may be difficult to keep calories low. If calories matter to you, these cheese & spinach stuffed portobellos are only 196 calories per serving.

For a complimentary dessert, these candy corn gelatin cups are definitely an eye-catcher! Or if you are brave enough to fry, why not try these fried apple pie rolls? While fried foods may not be as healthy, there is a silver lining in the fact that coconut oil contains Vitamin E. Like most semester finals, holidays often include an underlying sensation of stress, especially when faced with busy schedules. This crockpot spiced cider will not only make your place of living a center of aromatherapy, but it might also serve to remind you that all things take time. 

This season, don’t forget to take some time for yourself to enjoy what Autumn’s pantry has to offer. From the Himmelfarb Library, we wish you a safe and Happy Halloween, Dia de los Muertos, and a most cozy Autumn to all!  

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Picture of jars of nuts and grains laid on their sides with the contents spilling out onto the counter.

The back-to-school season is upon us, and that means busy mornings, packed schedules, and the need for quick and nutritious meals. Having convenient and healthy eats on hand is essential. In this post, we're sharing some fantastic ideas for meals and snacks that are perfect for busy days and on-the-go moments.

If you are a smoothie lover, this 5-ingredient Banana- Peach smoothie is not only rich in nutrients but also packed with protein and potassium! Another simple and easy to fit into a jar recipe would be this Peanut Butter Banana Oatmeal. Oatmeal is not only great for weight loss but also helps to decrease the risk of heart disease and high blood sugar levels. Another Mason jar and travel-friendly recipe are these sweet Rise and Shine Parfaits! Substitute the yogurt for Greek yogurt to obtain all the benefits that support bone, muscle, and gut health.  

Into Salads? Why not make your own? This DIY salad in a Jar recipe offers a perfect starting point for those who are unsure of where to start. It is easy to change to your liking. If you have some time to prep the night before, you can always make a delicious Chicken and Veggie Couscous meal that is both easy to pack and allows you to use your favorite vegetables. 


Another perfectly packable and healthy lunch idea would be these Tomato, Avocado, and shallot sandwiches! Shallots are also great for those with high cholesterol. 

When in doubt, go wholesome! Keeping a selection of nuts like walnuts, peanuts, and almonds is always beneficial as they have heart-healthy monosaturated fats and fiber. You can always mix them with your favorite dried fruit for something more filling. Add some dark chocolate for some extra magnesium and iron, which helps keep energy levels high. 

With these quick and healthy eats, you'll be well-prepared for busy back-to-school days and on-the-go adventures. Remember, making nutritious choices doesn't have to be complicated – a little planning can go a long way in ensuring you have delicious and wholesome options at your fingertips.

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With the end of June and the 4th of July holiday just around the corner, it is a good time to ask yourself: have I been eating well this summer? Summer is the perfect time to zest things up with a bit of flavor while keeping your meal healthy! 

If you have a busy lifestyle and find yourself on the run, the health benefits of raw fruit and vegetables may be something to consider. Did you know that watermelon has potassium and protein, and it helps to keep you hydrated? If you are looking for more ways to be innovative with watermelon, try making a Cucumber and watermelon feta salad. Or you can try a perfect pack-and-go snack, a fresh fruit salad is not only low in calories and carbs but is also a fantastic heart-healthy vegan option! If you are looking for a vegetable alternative, these  Braised Green Beans and Summer Vegetables are low in sodium and gluten-free. A more savory and wholesome option would be this no grill required Salt-and-Pepper Cauliflower. 

If you want a reason to use the grill, try this Grilled Buttermilk Chicken. The buttermilk, garlic, and thyme-based marinade offers a unique and appealing blend of heart-healthy herbs! If you are looking for a classic sweet and savory recipe, look no further than this Healthyish Barbecue Chicken recipe. Want some vegetarian options? No problem! A Lentil Burger or these Creamy Avocado and White Bean Wraps not only offer a unique flavor but are also low in calories and high in fiber.

Craving something sweet? How about a three-ingredient diabetes-friendly Cherry Sorbet? Chocolate and banana lovers can’t miss the S’mores Banana Bread! 

Whatever the occasion may be, don’t forget that eating healthy does not necessarily mean eating ‘boring’ or bland foods. Every day offers a new chance to try something new, and the potential for flavor opportunities is endless! 

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Whether you are a football fan or not, why not take some time this weekend to shake up your regular cuisine routine? 

For appetizers, these Fried Buffalo Artichoke hearts are a healthier alternative if you’re a chicken wing fan. Not only are they vegetarian-friendly, but artichokes also help to lower bad cholesterol! Not into artichokes? No problem. Air fryer lovers or oven users can create these alluring cheesy cauliflower tots! Cauliflower is a fantastic option if you are watching carbohydrates, and it is high in fiber and B vitamins! 

In addition to being low on carbs, these keto taco cups are an eye-catching delight, and offer a flavor fusion of onions, cilantro, and avocado! Lastly for appetizers and a personal favorite of mine, oven-fried pickles. Packed with flavonoids, dill helps to reduce the risk of heart disease. 

For an entree, these spicy shrimp lettuce wraps give every reason to try something new! Who said Superbowl Sunday needs to be only burgers and hot dogs? If you are craving chicken, these barbecue herbed drumsticks offer a unique mix of sweet and savory flavors that will make it difficult to resist going back for seconds. For our grillmasters, add these skewered chili-honey-garlic shrimp kebabs to your menu!

If you are entertaining young ones or are looking for something colorful and different, these sour patch grapes just might hit the spot after salty and savory dishes! Who would have thought that green grapes could be transformed into sour patch treats? Following the trend of fruit, these chocolate-dipped apricots will offer a new and different flavor with a pistachio crunch! For a dessert that will be a bit more filling, these cinnamon vanilla donuts are both whole grain and sugar-free while still deliciously sweet! 

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It’s almost winter break! What are your plans? Will you be decorating a holiday tree? Maybe you are going to visit loved ones and family members. Let us not forget the one thing that many of us share in common at this time of year: the enjoyment of bountiful food! 

No matter the situation, if you are bringing a dish, hosting, or staying in for the holidays, there are plenty of recipes and ideas that are bound to inspire a creative spark, especially if you are uncertain of what to cook.

For appetizers, this Vegetarian Spinach-Walnut pate is not only full of healthy ingredients, but its green and red color match the season! Keeping with the meatless trend, these Eggplant Ricotta bites give a whole new reason to make eggplant an eye-catching snack. If you want to keep with the red and green theme, this Shrimp Cocktail with Tomatillo-Horseradish sauce offers a taste of surf - and spice! 

Are you a fan of eggnog? You aren’t alone! What better way to impress than to make your Eggnog from scratch? Top with some whipped cream and cinnamon for a little extra flair. If you like yours sweeter or less, feel free to adjust the sugar to your liking! You can also try this cool take on a classic: Mulled Wine Granata. Substitute the wine for grape juice if you would like your Granata alcohol-free.  

For the main dish, this savory Double-Duty Chicken with Olives & Artichokes offers a unique flavor fusion with lemon, garlic, and rosemary! Cutting carbs? No problem. This Low-Carb lasagna has no pasta in it. For those who are Vegetarian, these stuffed shells with spinach will make it hard to pass up seconds. You can also pair it with this World’s Best Kale salad which is packed with cranberries, almonds, and parmesan! Another tempting side salad option is Magdalena Roze's broccoli slaw.

Lastly, for dessert, which do you prefer? Pies, cakes, or cookies? This cranberry almond apple pie mixes seasonal flavors with a sensational crunch. Are you after a traditional flavor, but want to try something new? These Gingerbread Meringue Bars look richly packed and full of that cinnamon-ginger-pumpkin flavor. Similarly, these Lemon glazed Gingerbread cookies are a personal favorite of mine. 

We wish you the safest and most enjoyable Winter Break, and look forward to seeing you in the New Year! 
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