​We feature healthy recipes to support your healthy living. All recipes are doctor tested! We hope you enjoy them as much as we have, and ask that if you like what you've eaten please visit the websites from which we pulled the recipes!​--------------------------------------------------------------------------------------------------------------------------------------------------------------------Apple and Cheddar Casserole

cooking spray (olive oil Pam)
2 apples (sliced thin)
1 1/2 cups low-fat cheddar cheese (shredded)
1/2 cup Egg Beaters-whites
3 tbsps oat bran
1 cup 2% milk
cinnamon (to taste)
salt (to taste)
1 tbsp olive oil

Instructions:Preheat oven to 350°F. Lightly spray an 8x8 baking dish with olive oil Pam. Place sliced apples in the baking dish in an even layer. Next, evenly layer cheese over apples. Whisk egg whites, oat bran, milk, cinnamon and salt in a bowl. Gently mix in the olive oil and slowly pour over cheese-apple mixture. Bake for 45 minutes or until knife inserted comes out dry.

Serves about 3 people decent sized portions. We made two servings for a family of 7. Recipe can be scaled. 

Why it’s great:
First, we’re in apple season so it’s a great way to utilize those freshly picked apples. The meal is packed with protein while not including all the cholesterol that comes with using egg yolks. And, it tastes awesome!

Notes: This recipe is a modification of a recipe found here:http://zonediet.com/Recipes/Breakfast/Apple-N-Cheddar-Casserole
--------------------------------------------------------------------------------------------------------------------------------------------------------------------Stuffed Acorn Squash-

3 acorn squash, halved, brushed with olive oil and baked cut side down at 425 for 20 min
- I c dried quinoa cooked according to package
- 1/2 c feta cheese-1/2 c roughly chopped toasted raw almonds
- 1/2 c chopped fresh parsley-2 teaspoon red wine vinegar
- 2 Tablespoons olive oil 

Mix cooked quinoa with the 5 ingredients, and stuff in the halved hollowed out seeded roasted acorn squash. Enjoy!

We love this because it's easy, healthy, and fast!
--------------------------------------------------------------------------------------------------------------------------------------------------------------------Sweet Potato Coconut Curry Soup 

-4 sweet potatoes (peeled and cubed)
-large onion (diced)-1 clove of garlic minced
-1 lime ( you will use the juice and the peel so don't throw away)
-1/2 to 3/4 carton of vegetable or chicken broth
-1 can of coconut milk
-1 tablespoon of curry powder

• Dice the onion and add one tablespoon of olive oil to a pot. Sauté the onion until soft on medium low heat. Add salt and pepper to taste.
• Add the minced garlic, the peeled sweet potatoes and the curry powder. Stir until you can smell the garlic, probably only a minute. 
• Add the broth and turn the heat up and cover to boil the potatoes. Once the potatoes are fork tender, turn the heat off and let cool enough so that you can add the entire mixture to a blender or food processor and blend until smooth.
• Add the entire mixture back into the pot. Turn the heat to medium-low and stir in the coconut milk, juice of one lime and pour into bowls to serve. Garnish by grating the lime peel into each bowl and enjoy with some whole grain bread or Naan!

Why it’s great: It’s a very easy recipe and a great start to a fall meal or you can make it the meal. Sweet potatoes are high in important vitamins, including B6, C, and D, as well as terrific sources of important minerals like iron and magnesium. While coconut milk is high in saturated fat, it can be a useful and tasty addition to your diet in moderated quantities and is a great alternative for people who cannot have dairy.Curry, often confused as a spice itself, is actually a blend of several spices. Many curries include coriander, turmeric and cumin. If your curry contains cayenne, it also contains capsaicin which may be an effective pain reliever for some forms of arthritis.

--------------------------------------------------------------------------------------------------------------------------------------------------------------------Peanut Ginger Thai Tofu with Spinach

5 tbsps water
1/4 cup reduced fat peanut butter (smooth, natural if possible)
1 tbsp rice vinegar ((or white vinegar))
2 tsps low sodium soy sauce
1 tsps agave nectar
2 tsps fresh minced ginger
2 cloves garlic (minced)
14 oz (one package) extra firm tofu
cooking spray (olive oil Pam)
1 tsp extra-virgin olive oil
4 cups baby spinach
1 1/2 cups sliced mushrooms
4 scallions, sliced (or 1 cup))


Whisk all the sauce ingredients together in a bowl; set aside. Drain and rinse tofu. Pat dry. Slice the block crosswise in 1/2-inch-thick slabs. Cut the slabs into 1/2" pieces. Spray a large skillet with olive oil Pam. Add olive oil and heat over high. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, about 5 minutes more. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more. 

Serves approximately 4, we doubled this recipe to feed 7 with some leftovers.

Agave nectar is generally found near the honey in major grocery stores, and ginger is found in the produce section.

Why it’s great:Everybody loves peanut butter, and in moderation it can be a great source of protein and healthy fats. Spinach is rich in nutrients (as well as protein), and makes a great recipe filler, taking on the flavor of the other ingredients while not loading up on calories. It works as a great alternative to pasta. Ginger gives the dish a nice little fresh zest. Very filling meal while focusing on good calories. 

Notes: This recipe was originally found at the Zone Diet website, in this list:http://zonediet.com/Recipes/Dinner

--------------------------------------------------------------------------------------------------------------------------------------------------------------------Quinoa and Smoked Tofu Salad
• 2 cups water
• 3/4 teaspoon salt, divided
• 1 cup quinoa, rinsed well
• 1/4 cup lemon juice
• 2 tablespoons extra-virgin olive oil
• 2 small cloves garlic, minced
• 1/4 teaspoon freshly ground pepper
• 1 6- or 8-ounce package baked smoked tofu, diced
• 1 small yellow bell pepper, diced
• 1 cup grape tomatoes, halved
• 1 cup diced cucumber
• 1 diced avocado

1. Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
2. Place diced tofu on a baking sheet lightly sprayed with cooking spray (preferably olive oil). Lightly spray the top of the tofu as well, and add spices (Adobo, garlic powder, plain old pepper all add nice flavor). IMPORTANT: be careful about your oil and salty spices.
3. Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, and avocado; toss well to combine.

Makes 6 1-1.25 cup servings of approximately 300 calories each.

Quinoa can be found in bulk at either Mustard Seed in Watertown or Hannaford on Arsenal St. The other ingredients are available in many grocery retailers.

Why it’s great:Quinoa is a great source of protein, calcium and fiber. The caloric value of the salad is relatively low while making a filling, fresh meal. The avocado adds healthy fats, while the tofu is another great source of protein that can be flavored for additional taste. The recipe can also effectively be doubled so you can have leftovers which can serve as easy-to-carry meals for work lunches. 

​Notes:This recipe was modified from another recipe originally found here:http://www.eatingwell.com/recipes/quinoa_smoked_tofu_salad.html