1
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Easy Chicken Enchiladas
Enchiladas are a delicious seasoned filling, such as meat, beans, cheese, or vegetables, wrapped in a tortilla and baked. While traditional enchiladas are topped with enchilada sauce, this healthier version uses a simple seasoning mix to cut back on the sodium without sacrificing flavor. Serve topped with a dollop of low-fat, plain Greek yogurt or sliced avocado, as desired.
contains Wheat, Dairy
5.0 out of 2 reviews
SERVES
4
CALORIES PER SERVING
548
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
30 min
TOTAL TIME
45 min
Ingredients
2 tbsp extra-virgin olive oil
1 yellow onion, diced
1 lb raw boneless, skinless chicken breast, cut into pieces
2 tsp chili powder
½ tsp ground cumin
¼ tsp garlic powder
½ tsp kosher salt
¼ tsp freshly-ground black pepper
8 6-inch flour tortillas
1 15-oz can low-sodium black beans, drained and rinsed
½ cup shredded cheddar cheese
Fresh cilantro, for garnish (optional)
Directions
1 Preheat oven to 350 degrees F. Lightly grease a 9x13-inch baking dish and set aside.
2 Place a large skillet over medium heat. Add olive oil and onions and cook until onions are translucent and soft, about 10 minutes. Push onions to one side and add chicken. Cook until chicken is cooked through and juices run clear, 5 to 7 minutes. Add chili powder, cumin, garlic powder, salt, and pepper and stir to coat chicken. Remove from heat.
3 Lay each tortilla on a clean, flat surface and top with 3 tbsp black beans, ⅓ cup chicken mixture, and 1 tbsp of cheese. Gently roll up tortilla and place in the prepared baking dish, seam side down. Repeat with remaining tortillas. Top with remaining cheese and bake until cheese is melted and the tortillas begin to brown, about 15 to 20 minutes.
Nutrition Facts
Amount per serving
Serving size2 enchiladas
calories
548
total fat
22g
saturated fat
6.3g
protein
39g
carbohydrates
47g
fiber
5.5g
sugar
3.5g
added sugar
0g
sodium
757mg
TAGS:
Wheat, Dairy, High-Fiber, High-Protein, Family-Friendly, Dinner
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2
![Healthy Food Gift Recipes for Any Occasion (2) Healthy Food Gift Recipes for Any Occasion (2)](https://i0.wp.com/images.everydayhealth.com/images/recipes/recipes-for-sharing-bbq-chicken-sliders-1440x810.jpg)
Brent Hofacker/Adobe Stock
Slow Cooker BBQ Chicken Sliders
Barbecue chicken made in the slow cooker is sure to become your new favorite easy weeknight meal. To make things even easier, the chicken can be frozen after it is cooked and defrosted in a pinch for an even quicker and easier meal! Coleslaw adds a delightful crunch, but also loads of vitamins and minerals from the veggies it contains, according to USDAdata. If you have the time, make your own coleslaw using Greek yogurt for an even healthier slider.
contains Wheat
5.0 out of 1 reviews
SERVES
4
CALORIES PER SERVING
466
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
2 hr 30 min
TOTAL TIME
2 hr 40 min
Ingredients
1¼ lbs raw boneless, skinless chicken breast
1 tsp chili powder
2 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
⅓ cup barbecue sauce
8 whole-wheat slider buns
1½ cups coleslaw
Directions
1 Place chicken breasts, spices, and 1 cup water in a slow cooker. Cook on low until chicken is cooked through and pulls apart easily, 4 to 5 hours (or cook on high for 2 ½ hours).
2 Transfer chicken to a plate or cutting board and let cool slightly, then shred using twoforks. Stir in barbecue sauce and serve on slider buns topped with coleslaw.
Nutrition Facts
Amount per serving
Serving size2 sliders
calories
466
total fat
13g
saturated fat
2g
protein
39g
carbohydrates
49g
fiber
4.7g
sugar
2g
added sugar
18.5g
sodium
763mg
TAGS:
Wheat, High-Protein, Family-Friendly, Lunch, Dinner
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3
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Healthy Banana Bread
Even though it has a fruit in its name, banana bread traditionally contains loads of refined sugar and saturated fat from butter. By swapping 1 cup of all-purpose flour for whole-wheat flour, this recipe adds more than 9 gof filling fiber to your loaf, per USDAdata. Greek yogurt replaces some of the butter and adds protein, along with chia seeds, which the USDA notes will also add heart-healthy omega-3 fats to your morning meal. Not bad for bread!
4.3 out of 17 reviews
SERVES
10
CALORIES PER SERVING
251
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
Ingredients
1 cup whole-wheat flour
1 cup all-purpose flour
1 tsp baking soda
½ tsp baking powder
½ tsp kosher salt
¾ tsp ground cinnamon
3 large overripe bananas
2 large eggs
½ cup nonfat plain Greek yogurt
½ cup maple syrup
2 tsp pure vanilla extract
⅓ cup canola or vegetable oil
2 tbsp chia seeds
Directions
1 Preheat oven to 325 degrees F. Lightly grease a standard loaf pan (8.5x4.5x2.5 inches) and set aside.
2 In a mixing bowl, combine whole-wheat flour, all-purpose flour, baking soda, baking powder, salt, and cinnamon. Mix together until evenly combined.
3 In a separate large mixing bowl, mash bananas using a potato masher or the back of a fork. Mix in eggs, yogurt, maple syrup, vanilla, oil, and chia seeds. Stir thoroughly.
4 Add dry ingredients to wet ones and stir gently until just moistened (some lumps will remain).
5 Pour into prepared loaf pan and bake in until a toothpick inserted into the center comes out clean, about 55 to 65 minutes.
Nutrition Facts
Amount per serving
calories
251
total fat
10g
saturated fat
0.9g
protein
6g
carbohydrates
36g
fiber
2.9g
sugar
13.2g
added sugar
9.8g
sodium
226mg
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4
![Healthy Food Gift Recipes for Any Occasion (4) Healthy Food Gift Recipes for Any Occasion (4)](https://i0.wp.com/images.everydayhealth.com/images/recipes/everyday-dietitian-healthy-soup-minestrone-1440x810.jpg)
Nelea Reazanteva/Adobe Stock
One-Pot Minestrone Soup
Soup is one of the quickest and easiest ways to get a nutritious dinner on the table on a busy weeknight. Everything can be assembled and cooked in one pot for fewer dishes. A can of kidney beans serves as a source of plant-based protein and fiber (according to the USDA), leaving you feeling satisfied while helping you to meet your nutritional needs and health goals. Make the recipe gluten-free by using rice, quinoa, or gluten-free pasta.
contains Wheat
4.8 out of 14 reviews
SERVES
6
CALORIES PER SERVING
299
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
18 min
TOTAL TIME
28 min
Ingredients
3 tbsp extra-virgin olive oil
1 yellow onion, diced
3 rib celery, diced
2 carrots, diced (skin intact)
2 cloves garlic, minced
1 15-oz can no-salt-added kidney beans, drained and rinsed
1 28-oz can no-salt-added diced tomatoes
8 cups low-sodium vegetable broth
1 medium zucchini, diced
½ lb ditalini, orzo, or other small pasta, preferably whole-grain
1 tsp dried oregano
1 tsp dried thyme
Fresh parsley, for garnish (optional)
Directions
1 Place a large stock pot over medium-high heat. Add olive oil, onion, celery, carrots, and garlic. Cook, stirring frequently, until vegetables are tender, about 5 to 7 minutes.
2 Stir in kidney beans, tomatoes, and broth and bring to a boil. Lower heat and allow mixture to simmer, about 5 to 10 minutes.
3 Stir in zucchini, pasta, oregano, and thyme and simmer until the pasta is tender, about 8 to 10 minutes. Serve garnished with parsley, if desired.
Nutrition Facts
Amount per serving
Serving size2½ cups
calories
299
total fat
8g
saturated fat
1g
protein
9g
carbohydrates
49g
fiber
8.6g
sugar
9.3g
added sugar
1.3g
sodium
210mg
Tips
If freezing your soup, do so before you add the pasta. Then, when defrosting, add cooked pasta just before serving.
TAGS:
Wheat, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Vegan, High-Fiber, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Dinner
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5
![Healthy Food Gift Recipes for Any Occasion (5) Healthy Food Gift Recipes for Any Occasion (5)](https://i0.wp.com/images.everydayhealth.com/images/recipes/refreshing-tomato-salads-pasta-salad-1440x810.jpg)
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Fresh Pasta Salad With Tomatoes and Feta
Pasta salad is a classic summer dish and its best trick may just be its versatility. Here, the stunning colors of vegetables and feta cheese combine beautifully to add more flavor, vitamins, and minerals to your plate. A homemade dressing adds loads of flavor without anyartificial preservatives.
contains Wheat, Dairy
5.0 out of 3 reviews
SERVES
8
CALORIES PER SERVING
351
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
15 min
TOTAL TIME
30 min
Ingredients
1 lb penne pasta, preferably whole-wheat, cooked
3 tbsp extra-virgin olive oil
3 tbsp white wine vinegar
1 tsp Dijon mustard
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 cup canned black olives, drained
2 Roma tomatoes, diced
1 cup frozen peas, defrosted
1 cup frozen corn, defrosted
1 small red onion, thinly sliced
⅓ cup crumbled feta cheese
Directions
1 In a small bowl, whisk together olive oil, vinegar, mustard, salt, and pepper. Set aside.
2 Place cooked pasta in a large serving bowl. Add olives, tomatoes, peas, corn, onion, and feta cheese. Drizzle with dressing and gently toss to evenly coat allthe ingredients. Serve immediately or refrigerate until serving.
Nutrition Facts
Amount per serving
Serving size1½ cups
calories
351
total fat
11g
saturated fat
2.3g
protein
12g
carbohydrates
56g
fiber
8.2g
sugar
3.6g
added sugar
0g
sodium
288mg
TAGS:
Wheat, Dairy, Heart-Healthy, Mediterranean, Vegetarian, High-Fiber, Family-Friendly, Lunch
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6
![Healthy Food Gift Recipes for Any Occasion (6) Healthy Food Gift Recipes for Any Occasion (6)](https://i0.wp.com/images.everydayhealth.com/images/recipes/How-to-Cook-It-Almond-Flour-Biscotti-1440x810.jpg)
Shutterstock
Gluten-Free Cranberry-Pistachio Biscotti
Biscotti are a traditional Italian cookie, noted for their hard texture and curved shape, that are often served alongside a coffee or cappuccino. While the most traditional version of this cookie contains almonds, this recipe goes one step further by making the cookies with almond flour instead of all-purpose flour. The result is a delicious cookie that’s also gluten-free. Olive oil stands in for butter as well to lend additional heart-healthy monounsaturated fats, according to Harvard Health Publishing.
contains Eggs, Tree Nuts
4.5 out of 28 reviews
CALORIES PER SERVING
159
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
40 min
TOTAL TIME
1 hr 5 min
Ingredients
3 ½ cups almond flour, plus more for dusting
1 ½ tsp baking powder
½ tsp kosher salt
2 large eggs
⅓ cup honey
¼ cup light-tasting olive oil
1 tsp almond extract
1 tsp orange zest
½ cup unsweetened dried cranberries
½ cup shelled pistachios
Directions
1 Preheat oven to 325 degrees F. Line a baking sheet with a silicone mat or parchment paper. Set aside.
2 In a large mixing bowl, combine almond flour, baking powder, and salt. In a separate bowl, whisk together eggs, honey, olive oil, almond extract, and orange zest.
3 Gently pour the wet ingredients into the dry ingredients and stir until just moistened. Fold in cranberries and pistachios until evenly distributed.
4 On a clean, flat, lightly floured surface, form dough into a loaf about 5 inches wide and ½-inch high. Transfer to the prepared baking sheet and bake until golden brown around the edges, about 20 minutes. Remove from oven and cool for 15 minutes. Lower oven temperature to 250 degrees F.
5 On a clean cutting board, slice loaf into even ½-inch-thick slices. Transfer slices back to the baking sheet and bake until the edges are golden brown and the cookies feel cooked through and dry, about 20 minutes more.
Nutrition Facts
Amount per serving
Serving size1 cookie
calories
159
total fat
10g
saturated fat
0.6g
protein
6g
carbohydrates
13g
fiber
1.6g
sugar
7g
added sugar
5.5g
sodium
59mg
TAGS:
Eggs, Tree Nuts, Diabetes-Friendly, Heart-Healthy, Gluten-free, Vegetarian, Low-Sodium, Low-Carbohydrate, Family-Friendly, Dessert
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Vegan Shepherd’s Pie
The perfect marriage of comfort food and health food does exist! While a classic shepherd’s pie features ground lamb, this plant-based version has no shortage of flavor. Lentils are an under-utilized pulse which the Harvard T.H. Chan School of Public Healthnotes is naturally low in sodium and saturated fat while being a source of protein, folate, potassium, and both soluble and insoluble fiber.
5.0 out of 2 reviews
SERVES
6
CALORIES PER SERVING
382
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
40 min
TOTAL TIME
50 min
Ingredients
3 tbsp extra-virgin olive oil, divided
1 sweet onion, diced
2 cloves garlic, minced
3 tbsp tomato paste
1½ cups dry green lentils
4 cups reduced-sodium vegetable broth
¾ tsp kosher salt, divided
¼ tsp freshly ground black pepper
½ tsp dried thyme
2 pounds Yukon Gold potatoes, peeled and cut into cubes
Fresh parsley, for garnish (optional)
Directions
1 Preheat oven to 400 degrees F. Lightly grease a 9x13-inch baking dish and set aside.
2 Place potatoes in a large pot and fill with enough cold water to cover by at least 1 inch. Set over high heat and boil until potatoes are easily pierced by a fork, about 15 to 20 minutes. Drain, reserving ½ cup of cooking water.
3 Add 2 tbsp olive oil and ¼ teaspoon salt to pot with potatoes and mash. If necessary, use reserved cooking liquid to get the potatoes to the desired consistency.
4 Place a stockpot over medium heat. Add 1 tbspolive oil, onion, and garlic. Cook, stirring frequently, until onions have softened, about 5 to 7 minutes.
5 Stir in tomato paste. Add lentils, broth, ½ tsp salt, black pepper, and thyme. Bring to a boil, reduce heat, cover, and simmer until lentils have softened, about 15 to 20 minutes.
6 Place lentil mixture into the prepared baking dish. Top with the potatoes and bake until lightly browned, about 20 to 25 minutes.
Nutrition Facts
Amount per serving
Serving size1½ cups
calories
382
total fat
7g
saturated fat
0.9g
protein
17g
carbohydrates
67g
fiber
9g
sugar
7.4g
added sugar
0.7g
sodium
283mg
TAGS:
Mediterranean, Heart-Healthy, Vegan, Vegetarian, Dinner