Try out these Eat Right. Live Well recipes!

Grilled Cheese with Cauliflower as the Crust!

(posted 9/28)


-1 large head of cauliflower 
-2 large – eggs
-1/4 cup – parmesan cheese
-1 teaspoon – basil, dried
-1/4 teaspoon – salt
-1/4 teaspoon – black pepper, ground 2 slice – cheddar cheese


1. Chop cauliflower. Using a food processor, pulse in batches until well blended.
2. Scoop into a microwave safe bowl and loosely cover. Microwave for 4 minutes, then stir. Return to the microwave for 3 minutes. Allow to cool for a few minutes.
3. Meanwhile, preheat oven to 450* F and line a baking sheet with parchment paper. Lightly spray with cooking oil.
4. Place a cheese cloth or clean towel over a large colander. Pour cooked cauliflower into cloth that covers colander. Be careful because the cauliflower steam and water will be hot. Push as much water out of the cauliflower as possible using the flat side of a spoon and twisting the cheese cloth. You'll need the cauliflower to be as dry as possible.
5. Once mostly dried of excess water, put the semi-dry cauliflower into a large bowl. Add eggs, parmesan, basil, salt, and pepper. Mix well.
6. Scoop onto baking sheet in four separate and equal portions. Spread each into a 1/2 inch thick square piece of "bread."
7. Bake for 15-20 minutes, until tops are golden brown. Remove from the oven and make two sandwiches with a slice of cheese in each (thick sliced!).
8. Place back in the oven for one minute, until cheese has melted. Serve warm.


Healthy Lunchbox Recipe: 


Greek Chicken & Veggies

(posted 9/7)


• 1 1/2 pound – chicken breast
• 1 1/2 cup – couscous, dry
• 2 cup – chicken broth, low-sodium
• 15 ounce – chickpeas (garbanzo beans), canned
• 5 cup – spinach
• 1/2 teaspoon – paprika
• 1/2 teaspoon – salt
• 1/2 teaspoon – black pepper, ground
• 1 1/2 cup – cherry tomatoes
• 2 tablespoon – feta cheese crumbles


• 1/3 cup – olive oil
• 1/4 cup – lemon juice
• 1 tablespoon – vinegar, red wine
• 3 clove – garlic
• 1 tablespoon – oregano, dried
• 1/2 teaspoon – black pepper, ground
• 1/2 teaspoon – salt
• 1/2 teaspoon – onion powder


1. Cut chicken into 1-inch cubes. Whisk together dressing/marinade mixture. In a seal-able container or gallon zipper bag, combine chicken and HALF of the marinade mixture. Seal and refrigerate the chicken for up to a day.
2. Cook couscous; boil 2 cups of chicken broth, then add 1.5 cups of couscous and allow to soak. Fluff after five minutes. Set aside.
3. Meanwhile, heat a large skillet over medium-high heat. Rinse and drain a can of garbanzo beans and toss them into the heated pan to toast. Add paprika, salt, and pepper. Stir and toast for a few minutes, then add spinach and cook until wilted. Set the chickpeas and spinach aside, scraping the spices off a bit as well, and return the skillet to the heat.
4. Cook the chicken until no longer pink.
5. Assemble bowls, dividing ingredients into 5 containers. Layer couscous with chicken, spinach/chickpea mixture, then fresh grape tomatoes. Top with remaining dressing and sprinkle with feta cheese.


Chicken Salad Celery Sticks

(posted 8/25)

Great for a healthy school lunch meal!


- 2 cup chicken breast, cooked, chopped
- 3 tablespoon green onion
- 1 stalk celery
- 1/4 cup greek yogurt, plain
- 1/4 tablespoon mayonnaise, light
- 1/2 teaspoon vinegar, red wine
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper, ground
- 1/4 cup almonds sliced


1. Cook and shred chicken breasts (or grab a rotisserie) - you'll need about 2 cups. Slice 4-5 green onions. Wash and chop celery into 3-4 inch pieces.
2. Mix together greek yogurt, light mayo, sliced green onions, red wine vinegar (or other vinegar/lemon juice), garlic powder, salt and pepper. Add chicken in and mix until well incorporated. Cover and refrigerate until ready to use.
3. Top celery sticks with chicken mixture and silvered almonds. Garnish with fresh dill if desired.


Mayo-Free Coleslaw with Cranberries and Herbs

(posted 8/21)

- 1 small head green cabbage
- 1 large carrot
- 1/3 cup sweetened dried cranberries
- 1/4 cup fresh parsley
- 3-4 green onions (scallions)


for the dressing:
- 1/3 cup extra virgin olive oil
- 2 tablespoon white wine vinegar
- 2 tablespoon dijon mustard
- 1 tablespoon honey
- black pepper to taste


1. Shred cabbage, grate carrots, and finely chop green onions and parsley.
2. In a large bowl, toss together cabbage, carrots, herbs, and cranberries.
3. In a jar, fork-whisk together dressing ingredients.
4. Pour dressing over vegetable mixture and toss well to combine. Serve immediately or marinate in the refrigerator 30-60 minutes.

Keep this in mind for a healthy after school snack!


Want to try a cool & yummy trick to get your big and little kids to get more healthy into their day?

Try Mermaid Toast!

(posted 7/19)


• Cream cheese (regular or almond milk cream cheese will work great)
• Spirulina powder
• Chlorphyll powder
• A piece of toasted bread (sprouted for even more healthy goodness)
• A butter knife

optional- add fruit shapes, granola, cucumbers, avocado ect (have fun with it)



Add very small amounts of chlorphyll and spirulina to the cream cheese. Mix it together and see what the color ends up looking like. Then, if you want a deeper or more pigmented color, add a little more, bit by bit, until you have the color you desire. Add a base of plain white cream cheese first and then start swiping the different blues and greens in a motion mimicking waves. Have fun with it!

Chlorophyll benefits include strengthening of blood making organs, prevention of anemia and abundance of oxygen in the body. Loaded with antioxidant power, it exerts beneficial effects towards various medical conditions such as cancer, insomnia, dental ailments, sinusitis, pancreatitis and kidney stones. It helps in normal blood clotting, wound healing, hormonal balance, deodorizing and detoxification of the body, and promotes digestive health. It has healing effects on oxidation and inflammatory conditions such as arthritis and fibromyalgia. It has anti-aging and anti-microbial properties and helps strengthen the immune system of the body.

Spirulina benefits include lowering cholesterol levels, enhancing immunity, increasing red blood cell count, providing anti-cancerous properties and anti-inflammatory properties, protecting the liver, reducing the toxicity in the kidneys, controlling bronchial asthma, and enhancing the supply of antioxidants!



Go BACK to Eat Right. Live Well