healthy meals

You only need a few basic ingredients to make this easy tortilla pie: whole wheat tortillas, canned beans, bottled salsa, peppers, and reduced fat cheese. Add some onions and garlic and this comes together pronto in a yummy, stick-to-the-ribs dinner the whole family will love.

Here’s why I love my easy tortilla pie: It has two different kinds of beans, black and cannellini beans; It has three different colors of pepper – red, green and yellow; And it’s made with whole wheat tortillas. Even if you aren’t a fan of whole wheat tortillas, they become so soft when baked with my sauce and cheeses, you can eat this moist layered casserole with a spoon.

There’s a recipe for tortilla pie in my original cookbook but this new recipe is simpler, faster, and healthier, not to mention even more delicious. This is an easy recipe to customize and make your own. If you like is spicy, be sure to include the jalapeño pepper and get a jar of spicy salsa. If you like it mild, you can leave out the jalapeño pepper altogether and replace it with extra bell pepper, or a milder Anaheim pepper, and use a mild salsa.

Here are a couple of brands I use in this recipe:

Tortillas – Trader Joe’s Whole Wheat Tortillas

Salsa – Green Mountain Gringo from Whole Foods

I make my pie in an 8-inch round pyrex baking dish with tall sides and a glass lid. Sometimes I cut the tortillas to fit exactly into the baking pan and with this pan, the filling all stays inside and doesn’t spill out. A lot of recipes use a springform pan and if you have one, that’s the pan to use. You can also make this tortilla pie in any kind of pie pan, preferably deep dish. Some of the beans may spill out but who cares? Just make sure you cover it well with foil.

Nutritionally, this healthy meal is hard to beat. There is lots of fiber in the beans as well as the tortillas, and beans also provide calcium and protein. The colored peppers are full of antioxidants to help protect against diseases like heart disease and cancer. And if you make it spicy, spicy foods boost metabolism and that helps with weight loss. But the best reason of all to make this easy casserole is it’s simply delicious. And it’s meatless, too. Click here for the recipe. – Jenny Jones

Looking for a family dinner that pleases everybody? Make my quick & easy spaghetti & meatballs! It only takes 35 minutes to make this delicious family favorite, all from scratch, and I promise you will never have leftovers. The lean meatballs are made with ground sirloin and they are super soft because they cook right in the sauce. The sauce is my quick & easy spaghetti sauce and I just add the meatballs (& spaghetti) to make this a complete meal… but don’t forget the salad.

This is really a quick & easy recipe because the sauce takes 5 minutes of prep and the meatballs take 10 minutes to put together. Then it all cooks in one pot and you have the most delicious spaghetti dinner. The sauce needs to cover the meatballs and the pot I use measures 7 1/2 inches across. If your pot is bigger than that, you might need to make more, smaller meatballs so they are covered by the sauce. Marinara sauce does not need to cook for hours on the stove. My recipe uses canned plum tomatoes, the best kind for sauce, and I prefer a smooth sauce so I puree the whole tomatoes first. If you like it more chunky, you can cut the tomatoes up with scissors or a knife for a chunkier sauce.

These meatballs and so soft they really just melt in your mouth. That’s because I use fresh bread crumbs and not dried ones. To make fresh crumbs, which are just soft bread in tiny pieces, I process two slices of bread in a food processor. Then I just wipe out the bowl and use the same one to puree the tomatoes. If you don’t have a food processor, you can cut the bread into small pieces and puree the tomatoes in a blender.

Whether you’re having company or a family dinner, you can’t go wrong with homemade spaghetti & meatballs. Try my easy recipe and you’ll see why they call it comfort food. Click here for the recipe. – Jenny Jones

A healthy, high fiber breakfast is important  but it can also be fun. And waffles are fun. Let’s talk about how healthy they are first. My waffles are made with 100% whole wheat pastry flour and extra light olive oil so… fiber and heart healthy fat. Then I bake each one with a big pile of sliced almonds for extra protein and extra crunch. The almonds get baked into the waffle and then you get a fantastic toasted almond flavor with each bite. Oh, and they are easy to make from scratch. Putting the batter together takes less than five minutes!

Now let’s talk about the fun part… what to put on your waffles. Well, there’s a little butter and of course real maple syrup, or honey, maybe some sliced bananas, strawberries, blueberries, peanut butter, yogurt, or take a minute to cook up some caramelized apples. Here’s how I see it. Let’s say you have three waffles. Put some healthy fresh fruit on the first one, some maple syrup on the second one, and the third one can be dessert. What’s wrong with a few chocolate chips or a little drizzle of chocolate syrup if it means you’re having whole grain waffles? A friend of mine wouldn’t tell you but she puts vanilla frozen yogurt on her third waffle… but you never heard it from me. Click here for the recipe. – Jenny Jones

Eat a piece of cheesecake and run! That’s because to burn off the calories from one slice of old fashioned cheesecake, you would have to jog for over an hour. But not so with my lightened up ricotta cheesecake. A walk around the block should do it. This is a healthier cheesecake for sure because it’s made using part skim ricotta cheese with no cream cheese or sour cream in sight. It’s also called Italian Cheesecake and the first time I had it was at an Italian restaurant. I ordered the cheesecake intending to share because it was, you know… cheesecake. But it was so light I ate the whole piece and could easily have had another one.

It was delicious! I had to learn how to make my own and I did. I even lightened it up some more by using part skim ricotta cheese and this delicious dessert just melts in your mouth. So no more full fat cheesecake for me. The last time I had regular full fat cheesecake at that “factory,” I wanted to stop at the mall on the way home and buy bigger pants. Make my Light as a Cloud Ricotta Cheesecake and you won’t need new pants. Click here for the recipe. – Jenny Jones

Five ingredients is all you need to make these simple, easy turkey-apple breakfast patties… and about 15 minutes. In fact, you’ll barely have enough time to scramble some eggs. Okay, I admit it. I like breakfast sausage but I haven’t had it in years. There’s this thing I have about eating healthy. I love the smell and flavor of traditional breakfast links but not all the fat that’s in there. I’m very excited that I can enjoy a healthier breakfast sausage. (patty, actually – unless you have a sausage maker and some casing!) If you’re wondering about using white ground turkey breast, I tried it and it’s just too dry but here’s the good news – dark meat is nutritionally superior to white meat. Look at this:

• Calories: White meat = 161 calories. Dark meat = 192 calories.
• Fat: White meat = 4 grams. Dark meat = 8 grams.
• Protein: White meat = 30 grams. Dark meat = 28 grams.
• Iron: White meat = 1.57 mg. Dark meat = 2.4 mg.
• Zinc: White meat = 2.08 mg. Dark meat = 4.3 mg.
• Thiamine: White meat = .04 mg. Dark meat = .05 mg.
• Riboflavin: White meat = .13 mg. Dark meat = .24 mg.
• Selenium: White meat = 32.10 mcg.  Dark meat = 40.90 mcg.
• Folate: White meat = .01 mcg. Dark meat = 10 mcg.

So don’t skip breakfast. Turkey sausage and eggs is full of protein and with a slice of whole grain bread, it’ll keep you going for hours. How about making your own breakfast sandwich with a whole grain english muffin, a fried egg, and a turkey patty. Note to self: Add that to my bucket list. To try my easy, healthy turkey breakfast patties, click here for the recipe.

Why cook plain rice when you can cook rice that makes a difference? Kale is called the “Queen of Greens” because it’s one of the healthiest vegetables on the planet. Even spinach doesn’t compare.  Kale contains a lot of beneficial minerals and some powerful antioxidants with huge amounts of vitamins A, C, and K.  It can help protect you against cancer, heart disease, and inflammation. It’s good for your eyes, your skin and hair, I mean really! Eat some kale!

I prefer Dino kale (also called Lacinto kale) because it’s easier to clean and cut and it’s not so curly. But any kale is a super food so use whatever you can find.

Lately, I never cook plain rice any more. Rice is the perfect vehicle for transporting health-building veggies into your body, but of all the other veggies I have added to rice, kale and broccoli are the most beneficial. As for the rice, I often use brown rice in this recipe but honestly, brown rice is not pretty to photograph and I didn’t want to post an unflattering photo that might not motivate you to make this healthy recipe.  So I made it with Uncle Ben’s converted rice for this photo. It is quicker to make the white rice but it’s definitely healthier with brown rice, which has more fiber but it also takes longer to cook. So if time permits, use brown rice but either way, this is a delicious and healthy side dish.   Click here for the recipe. – Jenny Jones

These are the only chocolate chip cookies I make because they use less butter, less sugar, have more fiber and heart-healthy fats, and they are delicious! Most recipes call for a 1/2 cup of butter but mine… 3 tablespoons! Most recipes use all-purpose flour but mine… include whole wheat pastry flour. And guess what else? Olive oil! You don’t have to give up chocolate chip cookies when you can make them this much healthier. I’m using extra light olive oil in most of my baking these days. These cookies have lots of toasted nuts for extra protein and the darkest chocolate chips I can find.

At any given time there are cookies in my kitchen (and the freezer) and it’s what we mostly have for dessert. I love sweets but I also want to eat as healthy as I can so I am constantly looking for ways to make desserts healthier and this dark chocolate chip cookie is the perfect example. You don’t even have to mention that these are healthier, just serve them and watch everyone ask for more. To try my healthier less butter, whole wheat chocolate chip cookies, click here for the recipe. – Jenny Jones

Any time I can cook dinner all in one pan – in 30 minutes – it’s a good day. And it leaves me more time to make dessert! This is one of my go-to healthy meals because it’s quick and uses just a few ingredients. Nutritionally, it’s a superstar with all these colored peppers.  Brightly colored vegetables each have their own set of antioxidants. For instance, a red pepper has more vitamin C than an orange. Yellow and orange peppers support lung and eye health while green ones fight asthma. But all peppers help protect against many degenerative diseases so I try to include all the colors in my cooking.

This recipe was in my cookbook but I’ve simplified it (like I’m doing most of the recipes there) because my goal is to motivate more people to cook at home, so if I can make a recipe easier, faster, and healthier, my work is done. I wish I liked brown rice better but it’s still a struggle for me so I use Uncle Ben’s converted rice here. But you can use brown rice if you like and just cook it an additional 25 minutes.

Does anybody think this would also work with shrimp?  Click here for the recipe. – Jenny Jones

What can I say? This is the most amazing, dramatic, show-stopping dessert ever! And if you think it looks good, wait until you taste it! Having a barbeque? Going to  potluck?  They’ll remember you forever if you bring this to the table. Fruit pizza is basically a giant sugar cookie (of course, my version is a little healthier than most because I use less butter). You bake and cool the cookie and while it’s cooling, you get all the fruit and glaze ready. Then you build your creation.

It’s perfect for summer parties but I make fruit pizza all year round. In the summer I use peaches, raspberries, blueberries, nectarines, strawberries, and cherries when they’re more affordable (this one has Queen Ann cherries and yellow grapes on the border). In the winter I use bananas, kiwi, papaya, grapes, mango, and whatever else I can find that’s soft and colorful. If you use bananas, make sure to coat them with lemon juice as soon as they’re sliced to prevent them from turning brown.

Creating the design is so much fun and I’ve never decorated two the same way. Always start with the border first as you create your own masterpiece. And trust me – it tastes just as good as it looks. To make your own fruit pizza, click here for the recipe. – Jenny Jones

Here is my summer gift to all the bakers. My lemon meringue pie will spoil you forever because there is nothing that compares to homemade lemon meringue pie. And when it’s healthier and easier than all the other pies, it’s a true gem. This lemon meringue pie is healthier because the crust is made with extra light olive oil, no butter or shortening, and it’s easier because you can make the whole thing, from scratch, in an hour. That includes the easiest crust ever, from scratch, and a foolproof luscious lemon curd that will never fail you.

I make all my pies with an oil crust to avoid saturated fat and they are so much easier (and healthier) than the butter or shortening kind. Oil crusts can be patted into a pie pan or rolled between wax paper and simply placed into the pan. The beauty is that if there’s a crack or opening in the crust, you can just grab some dough from somewhere else and patch it. I love that. I make mine with extra light olive oil but you can use canola or any vegetable oil of your choice.

As for the lemons, it helps to have a juicer but you do have to make fresh lemon juice. And don’t even talk to me about bottled juice! So now you have a healthier, easier way to make one of the great American classic summer desserts, lemon meringue pie. Click here for the recipe. – Jenny Jones