Healthy Recipes

For two decades, Greg Anderson, has been encouraging people to eat a healthy balanced diet, rich with vegetables and fruit. On this page are some recipes which you might like to try. We have included recipes for starters, main courses, salads, dressings and desserts. Please contact us if you would like more information.

Starters

Traditional Gazpacho - Serves 6

Ingredients
4 ripe, red tomatoes, coarsely chopped
1 green bell pepper, cored, seeded and coarsely chopped
1 cucumber, peeled, seeded and finely diced (set aside 2 tablespoons for garnish)
1/2 medium red onion, finely diced (set aside 2 tablespoons for garnish)
2 cloves garlic, chopped
1 slice French bread, diced
1/4 cup chopped, fresh herbs, such as basil, oregano and/or flatleaf parsley (set aside 2 tablespoons for garnish)
1 cup ice water, or as needed
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar, or to taste
salt to taste
freshly ground black pepper

Directions
Place the tomatoes, pepper, cucumber, onion, garlic, and bread in a food processor and process to a smooth puree. Add the herbs, water, oil, vinegar, salt and pepper. Correct the seasoning, adding salt or vinegar to taste: the gazpacho should be highly seasoned. The gazpacho should be thick but pourable. Add water as needed. To serve, ladle the gazpacho into chilled bowls. Garnish each with a sprinkling of the reserved cucumber, onion and herbs.

Tuna Pita Pockets - Serves 6

Ingredients
1 1/2 cups shredded romaine lettuce
3/4 cup diced tomatoes
1/2 cup finely chopped green bell peppers
1/2 cup shredded carrots
1/2 cup finely chopped broccoli
1/4 cup finely chopped onion
2 cans (6 ounces each) low-salt white tuna packed in water, drained
1/2 cup low-fat ranch dressing
3 whole-wheat pita pockets, cut in half

Directions
In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.
In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.
Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.

Vegetable Wrap - Serves 6

Ingredients
1 can (15.5 ounces) black beans, rinsed and drained
1 1/2 cups frozen corn kernels, thawed to room temperature
3 tablespoons chopped fresh cilantro
2 tablespoons chopped green chili peppers
4 green onions, diced
1 tomato, diced
1 tablespoon chopped garlic
6 fat-free flour tortillas, 10 inches in diameter
3/4 cup shredded cheddar cheese
3/4 cup salsa

Directions
In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomatoes and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot.
Place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.
To serve, place about 1/2 cup bean mixture on 1 tortilla. Top with 2 tablespoons cheese and 2 tablespoons salsa. Fold in the sides and the bottom of the tortilla up over the filling and then roll to close. Repeat with the remaining tortillas and serve immediately.

Grilled Portobello Mushrooms with Thyme and Garlic - Serves 4

Ingredients
2 tablespoons vegetable stock or broth
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
3 garlic cloves, minced
1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme
1/4 teaspoon salt
4 large Portobello mushrooms, brushed clean and stemmed

Directions
Combine the stock, olive oil, vinegar, garlic, thyme and salt in a large lock-top plastic bag. Arrange the mushroom caps in one layer in the marinade, turning once to coat. Seal the bag, pressing out excess air. Marinate the mushrooms at room temperature, turning occasionally, for about 1 hour.
Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 inches from the heat source.
Arrange the mushrooms on the rack or broiler pan and grill or broil, turning often, until tender, about 7 minutes.
Using tongs, transfer the mushrooms to a cutting board. Slice thinly and serve warm.

Main Courses

Four Seasons Vegetable Burgers Serves 8

Ingredients
2 teaspoons olive oil
1 cup finely chopped onion
1 cup coarsely grated turnips
1 cup coarsely grated zucchini (courgette)
1/2 cup coarsely grated beets
2 cloves garlic, minced
1/2 teaspoon ground cumin
1/2 cup instant rolled oats, soaked in 1/2 cup water for 5 minutes then drained
1 1/2 cups mashed sweet potatoes
1/2 cup cooked rice
1 tablespoon minced, fresh dill, tarragon or basil
salt to taste
freshly ground black pepper

Directions
Heat the olive oil in a large non-stick skillet. Add the grated vegetables, garlic and cumin and cook over medium heat until the vegetables are tender and the liquid has evaporated, 10 to 15 minutes. Do not let the vegetables brown. Remove the pan from the heat and let cool.
Press the water out of the oats. Stir the oats into the vegetable mixture with the remaining ingredients. Add the salt and pepper to taste.
With wet hands form the mixture into 8 thick burgers. Arrange the burgers on a plate spread with plastic wrap and chill for at least 3 hours.
Pre-heat the grill.  Spray the grill grate with non-stick cooking spray and grill the burgers over medium heat for about 5 minutes on each side. Alternatively, arrange the burgers on an oiled, non-stick baking sheet, lightly spray the tops with oil and broil. To sauté, add a teaspoon or 2 of oil to a non-stick skillet. Cook the burgers over medium heat until crusty. Whichever method you use, you'll need about 4 to 6 minutes per side cooking time. Turn the burgers with a spatula as gently as you can.
Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite condiments.

Simply Roasted Halibut with Fresh Summer Vegetables Serves 4

Ingredients
4 halibut fillets, about 4-6 ounces each
1 tablespoon chopped chives
1 tablespoon chopped tarragon
2 tablespoons olive oil
salt to taste
freshly ground black pepper
2 cups summer squash,sliced about 1/3" thick
2 cups zucchini, sliced about 1/3" thick
1 cup sliced mushrooms
1 clove garlic, minced
1 cup cherry tomatoes
2 cups corn, cut from the cob (about 4 ears)
juice of 1 lemon

Directions
Preheat the oven to 350°F.  Drizzle the halibut fillets on both sides with 1 tablespoon of olive oil and season with salt and pepper. Place the fillets on a baking sheet and sprinkle with chives and tarragon.  Place the baking sheet in the oven and roast until the fish is just opaque in the center, about 10 to 14 minutes, depending on the thickness of the fillets.
Meanwhile, heat the remaining tablespoon of olive oil in a medium-size skillet over high heat. Add the summer squash and zucchini and sauté for 1 minute. Add the mushrooms and cook for 4 more minutes. Add the garlic, tomatoes, and corn and cook for 1 to 2 minutes more.
Place a bed of vegetables on each plate. Place a piece of fish on top of the vegetables and drizzle each fillet with fresh lemon juice.

Mediterranean Style Grilled Fish Serves 4
 
Ingredients
1 tablespoon minced garlic
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
2 tablespoons lemon juice
4 cod fillets, each 6 ounces (substitute swordfish, halibut, sea bass or any other white fish)
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon

Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
In a small bowl, combine the minced garlic, basil, parsley and lemon juice.
Place aluminum foil on a baking sheet or a grill-pan designed for grilling seafood. Spray with cooking spray. Place fish on aluminum foil and spray with cooking spray. Top each fillet with equal amounts of the garlic mixture. Sprinkle with black pepper.
Grill over medium heat, turning once, until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes.
Garnish with green olives and lemon slices. Serve on warmed plates.

Grilled Salmon on Sourdough Bread Serves 4

Ingredients
4 salmon fillets, each 4 ounces
2 1/2 tablespoons Italian seasoning
1/2 cup reduced-fat mayonnaise
1 tablespoon chopped fresh basil
8 slices sourdough bread
1 tomato, thinly sliced
4 butter (Boston) lettuce leaves

Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Sprinkle the salmon fillets with Italian seasoning. Place the fillets on the grill rack or broiler pan and grill or broil until the fish is opaque throughout when tested with the tip of a knife, about 15 to 20 minutes.
In a small bowl, mix together the mayonnaise and basil. Spread on each slice of the sourdough bread. Place salmon on a slice of bread and top with tomato and lettuce and another slice of bread. Serve immediately.

Salads

Pasta Salad with Mixed Vegetables - Serves 8

Ingredients
12 ounces whole wheat farfalle, shells,rotelle, fusilli or macaroni pasta
1 tablespoon olive oil
1/4 cup low-sodium chicken broth
1 garlic clove, chopped
2 medium onions, chopped
1 can (28 ounces) unsalted diced tomatoes in juice
1 pound mushrooms, sliced
1 red bell pepper, sliced
1 green bell pepper, sliced
2 medium zucchini, shredded
1/2 teaspoon basil
1/2 teaspoon oregano
8 romaine lettuce leaves

Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Place pasta in a large serving bowl. Add the olive oil and toss. Set aside.
In a large skillet, heat the chicken broth over medium heat. Add the garlic, onions and tomatoes. Saute until the onions are transparent, about 5 minutes. Add the remaining vegetables and saute until tender-crisp, about 5 minutes. Stir in the basil and oregano.
Add the vegetable mixture to the pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1 hour.
Place lettuce leaves on individual plates. Top with the pasta salad and serve immediately.

Grilled Chicken Salad with Olives and Oranges - Serves 4
 
Ingredients
1/2 cup red wine vinegar
4 garlic cloves, minced
1 tablespoon extra-virgin olive oil
1 tablespoon finely chopped red onion
1 tablespoon finely chopped celery
Cracked black pepper, to taste
4 boneless, skinless chicken breasts, each 4 ounces
2 garlic cloves
8 cups leaf lettuce, washed and dried
16 large ripe (black) olives
2 navel oranges, peeled and sliced

Directions
To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.

Asian Watercress Salad

Prep time: 7 minutes
Yield: 4 servings
1 bunch of washed watercress
1 cup grated carrots
1 cup of baked tofu
1-1/2 tablespoons of toasted sesame oil
2/3 tablespoon of umeboshi plum vinegar or other vinegar

Directions:
Tear watercress into desirable size pieces.
Mix with carrots in a salad bowl.
Drizzle sesame oil and vinegar over salad and toss.
Dice tofu into bite size strips.
Serve in individual salad bowls and sprinkle tofu on top of each and serve.  

Dressings

Basil Dressing
Combine 1/2 cup fat-free Italian dressing and 1 tablespoon finely chopped fresh basil in a small bowl; stir well. Serve over tossed salad greens. Yield: 1/2 cup

Mustard Vinaigrette
Combine 1/2 cup fat-free Italian dressing and 1 tablespoon course-grained mustard in a small bowl, stirring with a wire whisk until blended. Serve over tossed salad greens or baked potatoes. Yield: 1/2 cup

Purple Onion Dressing
Combine 1/2 cup fat-free Italian dressing, 2 tablespoons grated purple onion, and 1/4 teaspoon ground pepper in a small bowl; stir well. Serve over tossed salad greens. Yield: 1/2 cup plus 2 tablespoons

Roasted Pepper Dressing
Combine 1/2 cup fat-free Italian dressing and 2 tablespoons finely chopped roasted red pepper in a small bowl; stir well. Serve over tossed salad greens. Yield: 1/2 cup plus 2 tablespoons.

Tomato Dressing
Combine 1/2 cup fat-free Italian dressing and 2 tablespoons no-salt-added tomato paste in a small bowl, stirring with a wire whisk until smooth. Serve over tossed salad greens. Yield: 1/2 cup plus 2 tablespoons.

Desserts

Strawberries and Cream - Serves 6

Ingredients
1 1/2 cups fat-free sour cream
1/2 cup brown sugar
2 tablespoons Amaretto liqueur
1 quart fresh strawberries, hulled and halved (reserve 6 whole for garnish)

Directions
In a small bowl, whisk together the sour cream, brown sugar and liqueur.
In a large bowl, add the halved strawberries and sour cream mixture. Stir gently to mix. Cover and refrigerate until well chilled, about 1 hour.
Scoop the strawberries into 6 colorful bowls or chilled sherbet glasses. Garnish with whole strawberries and serve immediately.

Creamy Fruit Dessert - Serves 4

Ingredients
4 ounces fat-free cream cheese, softened
1/2 cup plain fat-free yogurt
1 teaspoon sugar
1/2 teaspoon vanilla
1 can (11 ounces) mandarin oranges, drained
1 can (8.25 ounces) water-packed sliced peaches, drained
1 can (8 ounces) water-packed pineapple chunks, drained
4 tablespoons shredded coconut, toasted

Directions
In a small bowl, combine the cream cheese, yogurt, sugar and vanilla. Using an electric mixer on high speed, beat until smooth.
In a separate bowl, combine the oranges, peaches and pineapple. Add the cream cheese mixture and fold together. Cover and refrigerate until well chilled.
Transfer to a serving bowl or individual bowls. Garnish with shredded coconut and serve immediately.

Fresh Strawberry Almond Tart - Serves 10

Ingredients
6 eggs, separated (at room temperature)
1 cup almond flour
1/4 cup sugar
1/4 cup orange marmalade
2 pints strawberries washed, hulled and halved
2 tablespoons crushed almonds

Directions
Preheat the oven to 350°F.  Spray a 10" removable bottom tart pan with a non-stick cooking spray.
In a mixing bowl, whip the egg yolks and 1 tablespoon of water on high speed until thick and lemon colored, about 5 minutes. Fold the almond flour into the yolks.
In a clean bowl, whip the egg whites and sugar until medium peaks form, about 2 to 3 minutes. Add a large tablespoon of the whites into the egg yolk mixture to loosen it and fold the remaining egg whites into the mixture and mix until just combined.
Pour the batter into the prepared tart pan. Bake until the edges are golden brown, about 5 to 8 minutes.  Cool for 15 minutes. Remove from the pan and place on a rack to finish cooling.
In the microwave, warm the orange marmalade until it is runny and brush the top of the tart with half of it.  Lay the strawberries on the glaze in concentric circles, mounding them in the middle of the tart.  Glaze the strawberries and the edge of the tart with the remaining orange marmalade glaze. Sprinkle with almonds.

Fresh Fruit Kebabs with Lemon Lime Dip - Serves 2

Ingredients
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers

Directions
In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.
Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

N.B. You should discuss with a health professional your medical condition and how it might be affected by dietary choices.