Healthy Eating Tips

Check out these featured recipes from our partner site EatFresh.org!

Visit EatFresh.org to view hundreds more low-cost and healthy recipes.

Want to make the most of your fruit and veggie dollars?

Download the tip sheet from the Everyday Food Smarts staff at Leah’s Pantry.

Cinnamon-Orange Glazed Sweet Potatoes

Dairy-free, Gluten-free, Low Added Sugar, Vegetarian

(From EatFresh.org, original recipe from the Nutrition Education and Obesity Prevention Branch)

Ingredients

  • 1.5 cups 100% orange juice
  • 2 tablespoons honey
  • 1 teaspoon cinnamon
  • ¼ teaspoon chili powder (optional)
  • 2 lbs fresh sweet potatoes (peeled and cut into small cubes)
  • 2 cups raisins

 

Directions

Serves 6

  1. In a medium saucepan, bring orange juice, honey, cinnamon, and chili powder to a boil.
  2. Add sweet potatoes to the saucepan and simmer, covered, for 15 minutes.
  3. Remove cover and add raisins; cook over medium-high heat for 5 minutes or until orange sauce has thickened.
  4. Serve immediately.
  5. Enjoy!

Ground Chicken Lettuce Wraps

Dairy-free, Gluten-free

(From EatFresh.org, original recipe from the Leah’s Pantry)

Ingredients

  • 1 pound ground chicken
  • ½ onion, chopped
  • salt and black pepper to taste
  • 2 garlic cloves, minced, or 1 tsp garlic powder
  • 1-inch piece of ginger, peeled and minced, or ½ tsp ginger powder
  • 1 cup celery, chopped
  • 1 carrot, grated
  • ¼ cup sesame salad dressing or teriyaki sauce
  • 12 large outer lettuce leaves, rinsed and patted dry
  • 1 teaspoon red chili powder or chili flakes (optional)
  • ¼ cup chopped peanuts (optional)

 

Directions

Serves 6

  1. Microwave chicken and onion for 2 minutes.
  2. Stir in garlic, ginger, and celery. Microwave 2-3 more minutes until cooked.
  3. Add carrots, dressing or teriyaki sauce, and optional chili flakes. Cook for 2 more minutes.
  4. Roll about ½ cup filling in each lettuce leaf like a taco.
  5. Sprinkle with optional crushed peanuts.

Summer Vegetable Soup

Dairy-free, Gluten-free, Low Added Sugar, Vegan, Vegetarian

(From EatFresh.org, original recipe from the Leah’s Pantry)

Ingredients

  • 2 tablespoons olive oil
  • 1 teaspoon cumin
  • 1 large onion, diced
  • 1 potato, diced
  • 2 tomatoes, chopped
  • 3 cups chopped vegetables (zucchini or other summer squash, carrots, celery, asparagus, corn, peas, green beans or lima beans), frozen or canned
  • ½ head of cabbage, shredded
  • 6 cups water
  • Salt and pepper

 

Directions

Serves 6

  1. In a stock pot, sauté the onion in the olive oil until golden; add cumin.
  2. Add the potatoes and water.
  3. Bring soup to a boil and simmer until the potatoes are soft.
  4. Add the other vegetables and simmer until soft. You may need to add more water.
  5. Add salt and pepper to taste.

Rosemary Lemon Chicken with Vegetables

Dairy-free, Gluten-free, Low Added Sugar

(From EatFresh.org, original recipe from the Nutrition Education and Obesity Prevention Branch)

Ingredients

  • ½ pound Small red potatoes (about 3 potatoes) rinsed and cubed
  • 1½ cups baby carrots
  • 1 cup green beans, trimmed
  • 2 boneless, skinless chicken breasts, halved
  • 1 tablespoon olive oil
  • ¼ cup lemon juice, divided
  • 2 tablespoons honey
  • 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
  • 1 teaspoon lemon peel, grated
  • ¼ teaspoon ground black pepper

 

Directions

Serves 4

  1. In a medium pot, bring 8 cups of water to a boil.
  2. Add potatoes, carrots, and green beans and cook for 5 minutes; drain and set aside.
  3. Cut chicken breasts in half. Place olive oil and chicken breasts in a medium skillet; cook over medium heat for 5 minutes on each side.
  4. Add potatoes, carrots, green beans, and all remaining ingredients to skillet, except 2 tablespoons lemon juice.
  5. Cook over low heat for 5 minutes more or until chicken is fully cooked. Add remaining lemon juice to taste and serve.

Questions?