Here are some of our favorite healthy recipes. Many of these recipes are already gluten free. Several other recipes can be made gluten free as long as you are careful that ingredients such as broth, canned tomatoes, spices, and soy sauce are gluten free. Do you have a favorite healthy recipe? Let us know. We’d love to try it out and possibly include it in our collection.

Here’s to happy and healthy eating!

Enjoy,
Dr. Stefanie

Grilled Mahi Mahi (or other firm dark fish) (gluten free)

• 1 ½ lb fresh mahi mahi fillet, rinsed, drained, and patted dry with paper towel.

Place on large sheet of aluminum foil, skin side down. Drench in salad dressing (not low fat) such as Newman’s Ceasar, cover and seal with the aluminum foil. Poke holes in flesh side of package.

Grill over high heat 8 minutes per side.

Serve with: Mango Salsa (gluten free)

• 1 mango, cut into small cubes
• 1/3 large sweet onion, diced
• 2/3 jalapeno pepper, finely diced, no seeds
• 1 large tomato, diced
• ¼ red pepper, diced
• 1 lime, juiced
• Salt + pepper to taste

Combine all ingredients. Marinate in refrigerator for 2 hours. Serve over broiled or grilled fish

Chef Art Smith’s Red Pepper Soup

Bell peppers are loaded with vitamin C. This wonderful soup, with its Mediterranean flavor, showcases them with tomatoes, jalapeño pepper and basil. It is a perfect summer soup to make while these vegetables are in season. It can be served hot or cold.

• 8 oz. red bell peppers, seeded and sliced
• 1 small Vidalia onion, sliced
• 2 garlic cloves, minced
• 1 jalapeño, seeded and minced
• 1 ½ cups strained canned tomatoes
• 2 ½ cups vegetable broth
• 2 tbsp chopped basil
• 1 tbsp chopped rosemary or oregano

Place the red bell peppers, onions, garlic, jalapeño and tomatoes in a saucepan with the vegetable broth, and bring to a boil over medium heat. When the vegetables are tender, purée the mixture in a blender a little at a time. Cool the soup and add the fresh herbs. Serves 4.

Spiced Applesauce Pancake  

• 1 egg white
• 1 tbsp fat-free milk or plain light soy milk
• 1 tsp safflower or canola oil
• 2 tbsp unsweetened applesauce
• 2 tbsp wheat germ
• Tbsp whole grain pastry flour
• 1/8 tsp ground cinnamon
• 1/8 tsp ground ginger
• 1/8 tsp baking powder

Beat egg whites and milk in small bowl. Add oil and applesauce and stir until just combined. Combine wheat germ, flour, cinnamon, ginger and baking powder in medium bowl. Add egg white mixture and stir until just combined. Let stand. Coat skillet with canola oil cooking spray and place over medium heat, about 1 minute. Reduce heat to low. Spoon batter into skillet, spreading evenly to form a circle. Cook 1 and 1/2 minutes, or until edges bubble slightly, and flip. Cook 1 minute, then flip again and cook 1 minute longer, or until center is firm.

Makes 1 pancake. Protein 20%, carbohydrate 50%, fat 30%

---Recipe courtesy of doctoroz.com

Berry Creamy Quinoa Parfait

• 1/3 cup cooked quinoa
• 1/2 cup fat-free plain yogurt
• 1/2 tsp honey
• 1/4 tsp pure vanilla extract
• 1/8 tsp ground cinnamon
• 1/2 cup fresh or frozen and thawed blueberries
• 1/4 cup frozen pure unsweetened acai berry purée, thawed  

Mix quinoa, yogurt, honey, vanilla extract and cinnamon in small bowl. In another small bowl, fold blueberries gently into acai pulp, stirring to coat. Spoon 1/3 of the quinoa mixture into a tall glass, then 1/3 of the blueberry mixture on top. Repeat layers twice, ending with acai-blueberry mixture.

Makes 1 serving. Protein 20%, carbohydrate 68%, fat 10%

---Recipe courtesy of doctoroz.com

Shiitake Mushrooms and Pea Pods

Fresh and dried shiitakes are practically different mushrooms; they are so unalike in texture and flavor. But both are delightful when combined with pea pods, which provide a vivid contrast of green, sweetness, and crunchiness (if you do not overcook them). This dish makes a good accompaniment to fish and also goes well with grains.

• 1 pound snow or sugar snap peas
• 1/2 pound fresh shiitake mushrooms or 1 cup dried
• 2 teaspoons canola or grape seed oil
• 1 teaspoon toasted-sesame oil
• 2 teaspoons light brown or raw sugar
• 1/4 cup sake or dry sherry
• 2 tablespoons shoyu or other natural soy sauce

Trim the ends and any strings from the pea pods. If using fresh mushrooms, trim the stem ends and discard (or save for soup).

Slice the mushrooms into 1/2-inch-wide slices. If using dried mushrooms, put them in a bowl with enough cold water to cover. Place bowl in microwave, uncovered, and microwave on high for 1 minute.

Let the mushrooms sit in warm water until completely softened, about 30 minutes, then drain, squeeze out the liquid (save for soup), and cut off and discard the tough stems. Cut the caps into 1/2-inch-wide pieces.

Heat the oils in a skillet and add the mushrooms. Sauté over medium-high heat, stirring, until the mushrooms just begin to brown. Sprinkle the sugar over the mushrooms and add the wine and shoyu.

Cook and stir for 1 minute, and steam until the pea pods are just tender-crunchy and bright green, about 2 minutes. Remove cover and continue to cook, until most of the liquid is evaporated.

Serve immediately.

---Recipe courtesy of drweil.com

Baked Summer Halibut with Cold Quinoa Salad

• 2 8 oz halibut filets
• 1 bunch of parsley, chopped
• 2 lemons
• 3 cloves of garlic
• 1 red, orange and yellow pepper, diced
• 1 English seedless cucumber, diced
• ½ red onion, diced
• 1 cup Quinoa
• 2 cups of low sodium chicken or vegetable stock
• Extra virgin olive oil
• Salt
• Pepper

Preheat oven to 350. Put the Quinoa and stock in a sauce pan and bring to a boil, then lower it to a simmer and finish cooking, about 10 minutes. When Quinoa is finished drizzle with olive oil, salt and pepper to taste and cool.

For salad: Combine red, orange and yellow peppers, red onion and cucumber; half of chopped parsley; 1 clove of garlic minced.

Put all in a bowl and drizzle 1 tablespoon of olive oil, zest and juice 1 lemon.  Season with salt and pepper. When Quinoa is finished cooling, mix salad ingredients and quinoa together and place in refrigerator.

For Halibut: Clean with cold water and pat dry with paper towel before preparing fish. Salt and pepper fish. Drizzle with olive oil. Mince 2 cloves of garlic and sprinkle on fish. Slice 1 lemon in 6 slices width wise and place 3 slices on each filet. Take remaining parsley and place on top of lemons. Place filets in the middle of a sheet of foil and wrap from one side to the other. Bake for 18- 20 min. When finished baking spoon 1 cup of quinoa salad on a plate and top with baked fish.

---Recipe courtesy of Anne Keller

Grilled Tilapia Fish Tacos

• 1 pound of tilapia filets
• 1 cup plain nonfat Greek yogurt
• ½ jalapeno seeded and diced
• ½ red onion, diced
• ½ cup cilantro, chopped
• 2 tablespoons of mayonnaise
• 2 cups of red cabbage, shredded
• 2 limes
• 1 avocado, sliced
• ½ teaspoon chili powder
• ¼ teaspoon of cumin
• Salt
• Pepper
• 8-10 small corn tortillas

First preheat grill to medium high heat. Combine cilantro, jalapeno, red onion and the zest and juice of 1 lime and a pinch of salt and pepper and put to the side.

In another bowl mix together yogurt, mayonnaise and half of the second lime and add the shredded cabbage. Season the Tilapia with cumin, chili powder salt and pepper.

Grill tilapia for 2 minutes on each side. When tilapia is finished grilling flake filets into pieces.

Place 3-4 oz of fish on a corn tortilla top with cabbage mix, avocado slices and salsa.

---Recipe courtesy of Anne Keller

Provençal Ratatouille (gluten free)

At first, Ratatouille may seem like a lot of preparation, but it’s not. Don't worry about how you cut up the vegetables — you can do small pieces or big chunks, whichever you prefer. Make a double batch; you'll find it tastes even better the next day.

• 3 tablespoon(s) olive oil
• 2 large shallots, cut into 1/2-inch pieces
• 1 clove(s) garlic, minced
• 1/2  eggplant, unpeeled, cut into 1/2-inch pieces
• 2  zucchini, cut into 1/2-inch pieces
• 1/2 small red bell pepper, seeded and cut into 1/2-inch pieces
• 1/2 small yellow bell pepper, seeded and cut into 1/2-inch pieces
• 1/4 cup(s) dry red wine
• 1 pound(s) ripe plum tomatoes (about 6), cut into 1/2-inch pieces
• Salt
• Freshly ground black pepper
• 1/4 cup(s) thinly sliced fresh basil leaves

Place a medium saucepan over medium heat, and drizzle oil into it. Add shallots and garlic, and sauté 2 minutes, or until tender. Add eggplant, zucchini, and bell peppers and cook, stirring occasionally, for 5 minutes, or until eggplant is tender. Add red wine, then tomatoes, and cook, stirring occasionally, for another 8 minutes, or until tomatoes are soft and broken down. Season ratatouille generously with salt and black pepper. Remove from heat and stir in basil. Serve warm.

---Recipe from RealAge.com

Corn and Chickpea Salad (gluten free)

Grilled corn is a summertime favorite. Here it's added to fresh vegetables and topped with a citrus-herb dressing for a delicious, light salad.
Serves: 8; Total Time: 50 min

• 5 ear(s) corn
• Olive oil, for rubbing corn
• Salt to taste
• Freshly ground pepper to taste
• 1 cup(s) diced seedless cucumber
• 1 cup(s) drained and rinsed canned chickpeas
• 1 cup(s) chopped toasted walnuts
• 1/4 cup(s) fresh lemon juice
• 1/4 cup(s) chopped fresh oregano
• 3 tablespoon(s) olive oil
• 1 medium garlic clove, minced
• 1 cup(s) crumbled feta

Rub corn with olive oil, season with salt and freshly ground pepper, and grill over high heat until lightly browned, about 15 minutes. Remove from heat and set aside until cool enough to handle.

Slice kernels from cobs and place in a large bowl with cucumber, chickpeas, and walnuts. Mix in lemon juice, oregano, olive oil, and garlic. Toss in feta. Serve immediately or chill until ready to serve.

---Recipe from Country Living magazine

Green Squash Soup

This is another easy, flavorful soup that can either be a first course or a main course in a meal with salad, bread, and cheese. Eat it right away; the fresh taste of the vegetables is what makes it appealing.

• 1 medium leek, preferably organic
• 1 pound summer squash, such as zucchini, preferably organic
• 2 tablespoons extra virgin olive oil
• Salt and freshly ground black pepper to taste
• 4 cups vegetable stock
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram
• 2 tablespoons artichoke purée (see Note)
• GARNISH: Freshly grated Parmesan cheese

Remove the root end and green top part of the leek. Wash the white part of the leek well to remove any dirt, then chop it into fine pieces. Wash and trim the squash and chop it into medium-sized pieces.

Heat the olive oil in a skillet over medium heat. Add the chopped leek and sauté it until it is translucent. Add the squash and sauté, stirring, until the squash softens, about 10 minutes. Season with salt and pepper.

Add the stock and marjoram, heat to boiling, cover, reduce heat, and boil gently for 30 minutes. Add the artichoke purée and mix well.

Pour the soup into a food processor and process into a coarse purée. Serve the soup in warm bowls with freshly grated Parmesan cheese to garnish.

Note: Artichoke purée is available in specialty grocery stores. You can also make your own simply by draining a jar of water-packed baby artichokes and grinding them in a blender or food processor. Store any leftover purée in the refrigerator and use it as a base for a pasta sauce or a dip for raw vegetables.

---courtesy Dr. Andrew Weil

Pumpkin Gnocchi

Did you know that this festive vegetable is good for so much more than just jack-o-lanters? Pumpkin is also full of carotenoids, which have been shown to reduce the risk of certain types of cancer. You can substitute canned pumpkin purée if you don't have a fresh pumpkin. Be sure to use a cooking variety, like Sugar Pie, rather than an ornamental pumpkin for the best flavor and texture.

Gnocchi:

• 1-1/2 pounds fresh pumpkin, peeled and cut into 1-inch cubes (or 1-1/2 cups purée)
• 2 tablespoons butter
• 1-1/4 cups unbleached all-purpose flour
• 1 large egg yolk
• 1 teaspoon salt
• Freshly ground pepper, to taste

Sauce:

• 1/2 cup (1 stick) unsalted butter
• 2 tablespoons fresh thyme leaves

Shaved parmesan cheese, as garnish

Place the pumpkin cubes in a medium-size saucepan and cover with boiling water. Cook over medium-high heat until the pumpkin is soft and tender. Drain and discard the cooking water. Set a sieve over a bowl and press the pumpkin through the sieve. Return the purée to the pan and add the 2 tablespoons of butter. Cook over low heat, stirring frequently until the pumpkin has thickened and dried, about 10 minutes. Remove the pan from the heat and add the flour, egg yolk, salt and pepper, beating just until combined. The mixture should be in the form of soft dough.

To form the gnocchi, roll about a tablespoon of dough in the palm of your hand to form an oblong disk. Press the lines of a fork lightly against one side of the disk to make an indentation. Place the formed gnocchi on a baking sheet lined with wax paper or parchment. If you're not going to cook them immediately, cover with plastic wrap and refrigerate the gnocchi for up to 4 hours.

When you're ready to cook the gnocchi, bring a large saucepan of water to a boil. Meanwhile, make the sauce by combining the butter and thyme in a small skillet. Place over low heat and simmer until the butter turns golden.

Cook the gnocchi a few at a time in the boiling water until they rise to the surface of the water. Transfer them with a slotted spoon to a warm platter. To serve, drizzle the gnocchi with the butter sauce, and top with ribbons of parmesan and a few grinds of fresh pepper.

Serves 4.