Healthy Recipes

Bag of fresh vegetables

Healthy eating is important to your overall wellness. It can be hard to create delicious and nutritious meals when you're feeling uninspired, not to mention trying to find something the whole family will love. That's why we've whipped up a few recipes to help inspire your inner chef!

These simple meals can be enjoyed by your family all year long. We know your time is important, so each meal takes only a few minutes to create and contains ingredients you can easily find at your local grocery store or in your own pantry.

Whether your looking to get your health back on track, or just looking for some tasty new ideas, we're sure we have something you'll love! Bon appetit!


Breakfast Salad

Breakfast Spinach salad with egg

  • 4 Cups baby spinach
  • 1 Pint cherry tomatoes, halved
  • 1/2 Cup sunflower seeds
  • 1 Maple chicken sausage, cooked and diced
  • 4 Large eggs
  • 4 oz cheddar cheese
  • 3 Tbs lemon juice
  • 4 Tbs Oolive oil
  • 1.5 Tbs honey
  • 1.5 tbs dijon mustard
  1. Portion the spinach into 4 separate bowls.
  2. Place the sunflower seeds, cheddar cheese, chicken sausage and cherry tomato in equal portions on top of the spinach.
  3. Cook eggs over easy (or to your liking) and place over the spinach.
  4. Combine the lemon juice, olive oil, honey and mustard in a pan and whisk to combine. Heat just until warm and drizzle over the salads. Serve warm.


Pesto Caprese Salad

Pasta with pesto, mozzarella, and tomato

  • 1 Lb spiral shaped pasta
  • 1 Pint cherry tomatoes, halved
  • 8 Oz mozzarella, small balls
  • 1 Cup pine nuts, roasted
  • 5 1/2 Cups fresh basil, lightly packed
  • 1/2 Cup Parmesan cheese, grated
  • 5 Cloves garlic, roasted
  • 2 Tbs fresh lemon juice
  • 1/2 Cup virgin olive oil
  • 1 Pinch of salt

Cook pasta until al-dente and drain, while saving 1/4 cup - 1/2 cup of the pasta water.

For the pesto:In a blender add the basil, 1/2 cup of the pine nuts, Parmesan cheese, garlic, lemon juice, and salt. While on low, slowly drizzle the olive oil into the blender until combined. Drizzle the pasta water into the blender until the desired consistency is reached. Set aside.

For the pasta salad:Pour pesto over the pasta while its still warm and toss to combine. Add cherry tomatoes, mozzarella, remaining pine nuts. ** If serving cold, refrigerate the pasta and tomatoes, mozzarella, and pine nut mixture separately. Combine right before serving.


Grilled Salmon with Bacon and Corn RelishGrilled Salmon and Corn Relish

  • 2 Boneless salmon fillets
  • Salt and pepper
  • 6 Thick cut bacon, diced
  • 1/4 Cup green onions, diced
  • 1/4 Cup red peppers
  • 2 tsp Olive oil
  • 1-2 Tbs rice vinegar
  • Cayenne (optional)
  1. Clean grill grates and spray with vegetable spray. On high heat, add salmon and season with salt and pepper to taste.
  2. Grill salmon for 5-6 minutes without moving (use tongs or spatula to rotate the fish 45 degrees for cross marks, but grill for 3-4 each per cross). Spray the bottom side and flip over carefully. Grill for additional 5-6 minutes or until cooked through. Carefully remove the fish and reserve for plate.
  3. In saute pan cook bacon until crispy. Remove the crispy bacon and drain on paper towel. Add the corn, red pepper, olive oil and vinegar to pan and cook for 2-3 minutes. Remove from heat and mix in the bacon and scallions. Season with salt and pepper and cayenne, if desired.

Heart Healthy Recipe

Sweet Potato Chili

Sweet Potato Chili in soup dish

  • 1 Tbsp coconut oil
  • 1 Medium onion, diced
  • 3 Cloves of garlic, minced
  • 1 (28 ounce) Can crushed tomatoes
  • 1 Cup vegetable broth
  • 3 Medium sweet potatoes, peeled and cut in chunks
  • 1 Cup chopped carrots
  • 1 Cup chopped celery
  • 1 1/2 Cups cooked kidney beans
  • 1 Tbsp tamari
  • 1 tsp Cayenne pepper
  • 1 tsp Ground cumin
  • 1/2 tsp Paprika
  • 1/2 tsp Ground nutmeg
  1. Heat the coconut oil in a large pot over medium high heat. Add the onion and garlic and saute; for about 7 minutes, until lightly browned.
  2. Add the crushed tomatoes and vegetable broth and bring to a boil.
  3. Add the sweet potatoes, carrots, and celery and simmer for about 40 minutes, until the sweet potatoes are very tender.
  4. Stir in the kidney beans, tamari, cayenne pepper, cumin, paprika, nutmeg, salt, and pepper. Cook for a few more minutes, until everything is warm (simmer even longer for extra-thick chili). Serve with the Sour Cream, cheese (if desired), and green onions.

Mediterranean Diet

Mediterranean Pasta Salad

Bowl of pasta with olives and spinach

  • 1 8oz Box of Banza pasta
  • 20 Sun dried tomatoes in oil
  • 2/3 Cup, crumbled feta
  • 1 Cup Kalamata olives, pitted
  • 4 Cups baby spinach
  • 1/4 Cup of olive oil
  1. Bring pot of salted water to a boil. Add pasta cook for about 12 minutes, stirring occasionally
  2. While pasta cooks, heat a pan over medium heat and add 1/4 cup of olive oil. Add sun dried tomatoes and olives.
  3. Continue to cook tomatoes and olives for 1 minute. Then add spinach leaves and cook until they are slightly wilted and remove from heat.
  4. Drain pasta and add to a serving bowl. Add spinach mixture to bowl along with crumbled feta and toss to combine. Finish with a drizzle of olive oil.

Summer Salad

Watermelon & Feta Salad

Watermelon and feta salad

  • 4 Cups cubed watermelon
  • 1/2 Cup feta cheese
  • 1/2 Cup red onion
  • 1/2 Cup balsamic drizzle
  • Pinch of sale and pepper
  • 1 Cup packed arugula
  1. Dice the watermelon and drain.
  2. Cut red onion into thin slices.
  3. Combine the arugula, watermelon, feta, salt and pepper, and onions. Mix well.
  4. Arrange on plates and drizzle with balsamic glaze.

Summer Sliders

Savory Hawaiian Pork and Charred Pineapple Sliders

Pork Sliders with pineapple

  • 1/4 Cup unsalted ketsup
  • 2 tsp Brown Sugar
  • 3 Tbsp Pineapple juice, divided
  • 2 Tbsp Apple cider vinegar, divided
  • 8 oz Ground pork
  • 1/2 Cup sliced scallions, divided
  • 1/2 tsp of kosher salt, divided
  • 1/2 tsp Black pepper, divided
  • Cooking spray
  • 8 Pineapple slices
  • 1 Cup shredded red cabbage
  • 8 Whole wheat rolls, split
  1. Stir together ketchup, brown sugar, 1 tablespoon pineapple juice, and 1 tablespoon vinegar in a small bowl. Set aside.
  2. Combine pork, 1/4 cup scallions, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl; form into 8 patties. Spray a large cast-iron skillet with cooking spray, and heat over high. Add patties, and cook until slightly charred, 2 to 3 minutes. Flip and cook until pork is cooked through, about 1 minute. Transfer to a plate.
  3. Add pineapple slices to skillet, and cook on 1 side until lightly charred, 1 to 2 minutes. Top patties with pineapple slices.
  4. Combine cabbage, remaining 2 tablespoons pineapple juice, remaining 1 tablespoon vinegar, remaining 1/4 cup scallions, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper in a bowl. To assemble sliders, brush bottoms of rolls with ketchup mixture; add a pork patty with a pineapple slice to the bottom of each bun. Top with cabbage mixture and tops of rolls.

Healthy Holiday

Roasted Brussels Sprouts with Mustard Dressing

Brussels Sprouts in bowl with mustard dressing

  • 2 Lb Brussels sprouts, halved
  • 6 Tbsp olive oil, divided
  • 1/2 tsp salt
  • 3/4 tsp Pepper
  • 2 Tbsp Apple cider vinegar
  • 1 Tbsp Grainy mustard
  • 2 Tbsp Chopped parsley
  1. Preheat oven to 450 degrees. Toss together Brussels sprouts, 2 tablespoons oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper in a large bowl. Transfer to a large rimmed baking sheet lined with aluminum foil. Roast until golden and just tender, about 20 minutes, stirring once after 10 minutes.
  2. Meanwhile, whisk together vinegar, mustard, 1 tablespoon parsley, sprinkle of salt, and remaining 1/4 teaspoon pepper in a large bowl. Add remaining 1/4 cup oil in a slow, steady stream, whisking constantly, until emulsified.
  3. Add sprouts to dressing; toss to coat. Transfer to platter; sprinkle with remaining 1 tablespoon parsley.

Holiday Leftovers

Holiday Leftover Salad with Cranberry Sauce Dressing

Spinach salad with toppings on white platter

  • 2 Cups baby spinach leaves
  • 1/4 Cup green beans
  • 1 Tbsp Sliced almonds
  • 1/3 Cup stuffing, cubed and toasted
  • 3 ounces Turkey breast, shredded
  • 2 Tbsp Cranberry sauce
  • 1 Tbsp Apple cider vinegar
  • Sprinkle of salt
  • 1 Tbsp Olive oil
  • 1 Tbsp Water
  1. In a covered container, combine cranberry sauce, cider vinegar, salt, olive oil and water and shake until well combined.
  2. Preheat oven to 350 degrees. Cube stuffing into chunks and toast until dried out and crispy on the edges.
  3. Top baby spinach with turkey, green beans, almonds, stuffing croutons. Drizzle with cranberry dressing. Enjoy!.

Back to School Snack

Healthy Turkey Pinwheels

Turkey pinwheels served with healthy snacks

  • 3 Soft tortillas
  • 6 Tbs of your favorite hummus
  • 6 Slices of cold cut turkey
  • 1/4 Cup baby spinach
  • 1/2 Cup of carrots, peeled and cut into matchsticks (you can subsititute any vegetables like red pepper, celery, or tomoatoes)

1. Spread a thin layer of hummus on each tortilla.

2. Top each with spinach, vegetables of choice, and two slices of turkey.

3. Tightly roll up into a log. Cut each log into 5-6 slices. Cover and refrigerate until ready to serve.

National Pumpkin Spice Day

Pumpkin Overnight Oats

overnight oats

  • 1/2 Cup of plain Greek yogurt
  • 2/3 Cup of milk of choice
  • 2/3 Cups of rolled oats
  • 1/2 Cup pumpkin puree (not pumpkin pie filling)
  • 1 Tbsp of chia seeds
  • 1/2 tsp of vanilla extract
  • 1/2 tsp pf cinnamon
  • 1/2 tsp of pumpkin pie spice
  • 1 Tbsp of honey or agave if needed
  1. Mix together all ingredients in on bowl.

  2. Spoon into individual sized jars or containers.

  3. Refrigerate overnight.

    Want to enjoy some pumpkin coffee with your overnight oats? Try adding a teaspoon of pumpkin pie spice (found in the spice isle) to your ground coffee grinds before brewing. You will be able to enjoy that pumpkin spice favor without any added sugar or extra calories.


Savory Stuffed Pumpkin

stuffed pumpkins

  • 4 small (1 lb) sugar pie pumpkins
  • 1 cup water
  • 1 small onion, minced
  • 2 stalks celery, diced small
  • 2 large eggs
  • 1 cup of low-sodium chicken broth
  • 2 cups cubed whole-wheat bread
  • 2 (3 oz) fully cooked apple chicken sausage, diced
  • 1/4 cup shredded Parmesan cheese
  • 1/2 tsp ground black pepper
  • 1 Tbsp chopped fresh thyme
  1. Preheat the oven to 375 degrees. Cut the tops off the pumpkins (save the tops), and place the pumpkins cut-side down in a 9-by-13 inch baking dish. Pour the water over the pumpkins and bake for 30 minutes. Remove the pumpkins from the pan and set them aside to cool slightly. Discard the water.

  2. While the pumpkins are cooking, coat a small saute pan with cooking spray and place over medium heat. Add the onion and celery and saute for about 7 minutes, until softened, and set aside to cool.

  3. In a medium bowl, combine the remaining ingredients and mix until the bread is coated and has started to soften. Stir in the onion and celery mixture. 

  4. Place the pumpkins cut side up in the baking dish and gently scoop out the seeds, taking care not to remove too much of the pumpkin flesh. Divide the filling mixture evenly among the pumpkins and cap with the pumpkin tops. Bake for 30 minutes. Remove tops and bake 10 more minutes. Sprinkle with cheese, pepper, thyme and serve. 

Green Beans with Cranberries and Hazelnuts

green beans with cranberry

  • 2 lb fresh green beans, trimmed
  • 1 Tbsp olive oil
  • 1/4 cup coarsely chopped hazelnuts, toasted
  • 3 Tbsp cranberries, halved
  • tsp sea salt
  • tsp freshly ground black pepper
  • 2 tsp grated fresh lemon zest
  1. Fill a large pot 2/3 full of water and bring to boiling. Add the green beans, turn off the heat, and let the green beans stand in the water for 3 minutes. Drain the beans and add them to a serving platter.
  2. In a small bowl, combine the oil, nuts, cranberries, salt, and pepper. Top the green beans with the mixture. Garnish with lemon zest.

More Information

In addition to nutritional services, Sturdy offers weight management and wellness programs to achieve weight loss and manage medical conditions.

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Call 508-236-8039 to schedule an appointment or learn more about our nutritional services.

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