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Hello and congrats on signing up for:
Free Monthly Healthy Recipes

On the 8th of each month, we will email you a link where you can go to to get your 8 free healthy recipes.  Whether your reasons are to lose weight, lower your cholesterol, or just teach your family that healthy can taste good too, we welcome you :)


While you wait patiently for the 8th of the next month, here are some recipes to get you started. 


Go ahead and jump in, pick a recipe and give it a try.  Enjoy :)




Chilled Lemon Garlic Asparagus


2 tablespoons nonfat or low-fat sour cream
1 tablespoon low-fat buttermilk or skim milk
1 clove garlic, minced
1 teaspoon grated lemon peel
24 fresh asparagus spears
Poppy seeds (optional)

To mix dressing:

  • In a small bowl, mix garlic, buttermilk, sour cream and lemon peel

  • Cover with plastic wrap (or lid) and refrigerate until ready to serve.

To prepare asparagus:

  • Steam asparagus for 5 minutes until crisp-tender (or the tenderness you desire).

  • Rinse with cold water and drain.

  • Cover and refrigerate until you are ready to serve.

  • Toss asparagus with lemon garlic dressing.

  • Sprinkle lightly with poppy seeds, if desired.



Mushroom & Tomato Chicken

Note: This recipe is great for those who are lactose intolerance or who want to limit their dairy intake for any reason.


18 oz. chicken breast, cut into small pieces (1/2" square)
1/2 c. onion, diced
2 cloves garlic, minced
2 cans (14.5 oz.) of chopped tomato
1 1/2 c. sliced mushrooms
1/3 c. balsamic vinegar
1 tsp. basil
1 tsp. oregano
1/2 tsp. thyme
1/2 tsp. rosemary
1/4 c. tomato paste
cooking spray
3 1/3 c. cooked pasta


  • Spray skillet with nonstick cooking spray.

  • Sauté onion, garlic and mushrooms for approximately 5 minutes over low heat.

  • Stir in raw chicken pieces.

  • Cook chicken over medium high heat until no longer pink.

  • Once chicken is cooked, add tomatoes, paste, balsamic vinegar, and spices to the mixture.

  • Mix together and simmer over medium low heat for 20 minutes.

Try this served with a side of garlic toast and your favorite salad.




Pineapple Banana Mama Smoothie



  • Half a pineapple, peeled and chopped

  • 2 small bananas, peeled and chopped

  • 1 peach, stoned and cut into quarters


  • Peel the banana and the pineapple. 

  • If your peach is organic, don't worry about peeling it (the skin has lots of nutrients).  If it's not organic I'd suggest you peel it to avoid ingesting the chemicals used in production etc.

  • All all three fruits to a blender and "liquefy".

  • Enjoy :)

You can make your smoothie even healthier by adding a little Spirulina powder or a few flax seeds before blending – these are great super foods and you’ll find them at your local health food store.

Fruit Facts:

  • Pineapples are great sources of thiamine and riboflavin which help produce energy… if you need a boost pineapple is a good choice. Also high in vitamin C.

  • Bananas are rich in potassium are great for lowering high blood pressure, perfect at the end of a stressful day.

  • Peaches are a good source of vitamin C and are great for removing toxins from the body.



Cranberry Pecan Couscous Salad in Lemon

This dish is so full of colorful flavor and crunch!  If you want to make it a bit before you serve it, don't add the cucumbers until just before serving (you don't want them to get soggy).


1 cup shelled pecans
1 1/2 cups couscous
1 cup dried cranberries
1/2 teaspoon turmeric
2 cups boiling water
1 cup thawed frozen peas
3 scallions, very thinly sliced
2 medium cucumbers, peeled, seeded, and diced
1/4 cup shredded fresh basil

Lemon Dressing Ingredients:

Zest of 1 lemon
1/3 cup lemon juice
3 garlic cloves, minced
1 /2 teaspoon salt
Freshly ground black pepper
1/3 cup olive oil


  • Preheat oven to 350 degrees.

  • Toast pecans on a cookie sheet until you can smell them, approximately 5-7 minutes. Set aside.

  • Place the couscous, cranberries, and turmeric in a large bowl.

  • Pour in the boiling water, stir, then cover the bowl with a large plate or foil. Let sit for 10 minutes.

  • Remove cover and fluff the couscous with a fork.

  • Cover again and let sit 5 more minutes.

  • Stir in the pecans, peas, scallions, cucumbers, and basil.

  • Combine the dressing ingredients in a jar with a tight-fitting lid and shake vigorously.

  • Pour over the couscous mixture and stir.

  • Let the salad sit at least 1 hour before serving to allow the flavors to blend.

  • If longer than 1 hour, cover and chill, but then bring the salad to room temperature before serving.

    Remember: If salad is prepared more than an hour ahead of serving, wait to add cucumbers until serving time.



Roasted Pepper Soup

Delicious and super healthy too :)


3 red bell peppers, washed and deseeded
1 yellow bell pepper
1 medium onion, finely diced
1 garlic clove, crushed
3 cups of vegetable stock
1 tablespoon plain all-purpose flour
Salt and black pepper to taste
Diced red and yellow bell pepper pieces to garnish
Plain yogurt or crème fraiche to garnish

Instructions for grilling peppers:

  • Preheat the grill.

  • Wash and cut the peppers in half and remove stalks, core and seeds.

  • Arrange the peppers in a non stick baking tray (skin side up) and place under the hot grill.

  • Grill for approximately 8 to 10 minutes or until skins begin to char.

  • Transfer the peppers to a plastic or zip lock bag, seal and leave to cool.

  • Once cool (about 15 minutes) peel skins and discard.

  • Roughly chop the remaining pepper flesh and set aside.

Instructions for soup:

  • Place the onion, crushed garlic and 2/3 of the vegetable stock in a pan.

  • Cook over medium heat for about 5 minutes or until stock begins to reduce.

  • Sprinkle the flour into the pan and stir to reduce lumping.

  • Add the chopped peppers and bring to a boil.

  • Cover, reduce heat to low and simmer for 5 minutes.

  • Let soup cool slightly and the transfer to a food processor or blender.

  • Blend until smooth.

  • Transfer soup back to pan and reheat gently, season with salt and pepper to taste.

Serve in warm bowls and sprinkle a few chopped peppers and a little yogurt in the center of each bowl if desired.




We hope you enjoy these recipes.  We'll "see" you on the 8th with 8 new healthy recipes.


Take care,



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Free Healthy Recipes can help you feed your family healthfully for a lifetime of great snacks & mealtimes :)




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