Keri Glassman’s Nutritious Life Recipes

Recipe

Breaded Baked Chicken Fingers

  DIRECTIONS 1. Mix together bread crumbs and wheat germ. 2. Dip chicken in egg, then in bread crumb and wheat germ mixture and bake.   WHY WE LOVE THIS RECIPE What kid doesn’t love chicken fingers? It’s an easy option to pick up frozen ones when you’re strapped for time, but we know that fried… Get the Recipe »

Recipe

Bowties and Cheese

DIRECTIONS 1. Boil and drain pasta. Steam vegetables at same time. 2. Add cheese and veggies to pasta and serve. WHY WE LOVE THIS RECIPE As the week starts to dwindle by and you’ve gone through all the food you’ve prepared or stocked up on over the weekend, this recipe will save you every single… Get the Recipe »

Recipe

Pasta, Tofu and Veggies

  DIRECTIONS 1. Sauté onion and garlic in olive oil. 2. When onions are soft, add the tofu. 3. Add the veggies and sauté. 4. Add pasta to veggie-tofu mixture and sauté for a few minutes.   WHY WE LOVE THIS RECIPE Are you a fan of having last night’s dinner for lunch? We are!… Get the Recipe »

Recipe

Yogurt Sundae

  DIRECTIONS 1. Layer yogurt with 1/3 of strawberries, blueberries, and whole grain cereal. 2. Repeat twice. 3. Top with sprinkled ground flaxseed, chia seeds, or wheat germ.   WHY WE LOVE THIS RECIPE There is nothing quite like strollin’ along the boardwalk with an ice cream cone in hand.  It’s just something about the… Get the Recipe »

Recipe

Pretzel Chicken

  DIRECTIONS 1. Preheat oven to 350°F. 2. Place whole wheat pretzels in Ziploc bag and smash pretzels until they look like breadcrumbs. 3. Dip boneless, skinless chicken breasts in beaten egg whites (1 egg white for 1 breast), then in smashed pretzels. 4. Place battered chicken on baking sheet sprayed with nonstick cooking spray…. Get the Recipe »

Recipe

Sandwich Pinwheels

  DIRECTIONS 1. Spread mustard on whole wheat tortilla. 2. Top with turkey or ham, lettuce, and tomato. 3. Roll up and cut into 1 inch pieces.   WHY WE LOVE THIS RECIPE Is packing lunch a little less than inspired these days? This recipe is certainly a change from a boring square sandwich cut… Get the Recipe »

Recipe

Whole Wheat Pasta Salad

  DIRECTIONS 1. Cook whole wheat pasta (any fun shape your children like) according to package directions. 2. Mix with cut up vegetables (any your child likes). 3. Dress with olive oil, lemon juice, salt and pepper to taste. 4. Serve hot or cold.   WHY WE LOVE THIS RECIPE Regularly choosing whole grains over… Get the Recipe »

Recipe

Apple Fries and Dip

DIRECTIONS 1. Mix yogurt with peanut butter until smooth. 2. Cut apples into thin “fries.” 3. Dip fries into yogurt dip.   WHY WE LOVE THIS RECIPE It takes just three ingredients and five minutes of prep, to satisfy your sweet tooth, curb your hunger and deliver your hot bod with a ton of nutrients. The… Get the Recipe »

Recipe

Banana Pops

  DIRECTIONS 1. Peel bananas and cut in half (horizontally). 2. Put popsicle stick in one end and freeze wrapped in wax paper for few hours or overnight. 3. Melt dark chocolate in microwave or over double boiler. 4. Dip banana in melted chocolate, then roll in chopped nuts. 5. Freeze for at least 30… Get the Recipe »

Recipe

Apple Sauce

  DIRECTIONS 1. Fill large pot with 1 cup of water and place over medium heat. 2. Add 3 pounds of apples, cut into very small pieces, and 1 teaspoon of cinnamon. 3. When ingredients start to boil, lower temperature to simmer. 4. Add more water if needed to keep apples from sticking. 5. Cook… Get the Recipe »

Recipe

Ground Meat Stew

  DIRECTIONS Sauté veggies in olive oil. Add meat and cook until done. Leave meat in chunks large enough to be eaten with little fingers! Serve with sweet potato. WHY WE LOVE THIS RECIPE This steamy mash is not only warm and comforting, but it is rich in health promoting nutrients we cannot get enough… Get the Recipe »

Recipe

Natural Nachos

  DIRECTIONS 1. Cut tortilla into quarters. 2. Sprinkle with sea salt and bake for 10 minutes at 350°F. 3. Chop avocado and mix into salsa. 4. Place on top of toasted tortilla.   WHY WE LOVE THIS RECIPE Nothing starts the weekend off quite like nachos and salsa but who needs the extra fat,… Get the Recipe »

Recipe

Jicama Slaw

  DIRECTIONS 1. Combine all ingredients together and enjoy.   WHY WE LOVE THIS RECIPE Jicama is a root vegetable that I absolutely love – it has a mild flavor, is very low in calories, pairs well with many different seasonings (sweet or savory), and it has a nice crunch, similar to watermelon or water… Get the Recipe »

Recipe

Peanut Butter Yogurt

  DIRECTIONS 1. Mix yogurt and peanut butter together.   WHY WE LOVE THIS RECIPE Peanut butter and yogurt… could you think of anything that sounds more yum? I didn’t think so. This snack covers three important categories: it’s delicious, filling, and nutritious. Just because you think of fat when you think of peanut butter,… Get the Recipe »

Recipe

Pizzettes

  DIRECTIONS 1. Top fiber crackers with 1 tablespoon marinara sauce on each. 2. Sprinkle with cheese. 3. Microwave for 15 seconds.   WHY WE LOVE THIS RECIPE There is nothing like a delicious snack that gives you all of the pizza flavors you crave! These are so easy to make, and both kids and grown… Get the Recipe »

Recipe

Southwest Salad

  DIRECTIONS 1. Toss romaine, tomato, red onion, corn, cheddar cheese, and chicken. 2. Drizzle with balsamic vinegar.   WHY WE LOVE THIS RECIPE Soon to be your “go to” when craving a mexican fiesta, this southwestern salad is flavorful, colorful and feels like a celebration on a plate. Although red onions powerful smell may… Get the Recipe »

Recipe

Tofu Salad

  DIRECTIONS 1. Mix all ingredients together. 2. Toss with dressing. WHY WE LOVE THIS RECIPE Tofu isn’t only for vegetarians! Made from soybeans, it is a terrific protein source. Tofu is also loaded with isoflavones, which are antioxidants that work to protect your heart and are associated with lower risks of some cancers. This… Get the Recipe »

Recipe

Asian Salad

  DIRECTIONS 1. Combine all ingredients in a bowl. 2. Add dressing to taste and toss salad.   WHY WE LOVE THIS RECIPE Craving the flavors from Asia, but intimidated by trying something new? Start with this recipe! Aside from being a terrific protein source, tofu is loaded with isoflavones, which may act as antioxidants… Get the Recipe »

Recipe

Hearts of Palm and Artichoke Salad

  DIRECTIONS Mix together the olive oil, vinegar, sugar, salt and pepper. Cut the hearts of palm into circles and add the artichokes, tomatoes, and avocados to a bowl. Dress the vegetables with the dressing and serve over the arugula.   WHY WE LOVE THIS RECIPE Hearts of palm and artichokes are entirely delightful independently,… Get the Recipe »

Recipe

Greek Salad

  DIRECTIONS 1. Combine all ingredients in a bowl. 2. Add vinegar and oregano and toss salad.   WHY WE LOVE THIS RECIPE Greek salad is one of those classics that we can’t get enough of! It is a perfect combo of textures and flavors – the salty bite of the olives, the sweet crunch… Get the Recipe »

Recipe

Keri’s Lemon Dressing

DIRECTIONS 1. Mix all ingredients together until combined.   WHY WE LOVE THIS RECIPE It’s the perfect light dressing for any salad combination you could think of, and its few ingredients are rich in antioxidants. You can make it in two minutes or less—potentially faster than how long it takes you to get that plastic… Get the Recipe »

Recipe

Dijon Vinaigrette

  DIRECTIONS 1. Mix all ingredients together until combined.   WHY WE LOVE THIS RECIPE With creamy, heavy dressings, even healthy salads filled with vegetables, healthy fats and lean proteins can turn into a calorie disaster. And don’t be fooled by “fat-free” or “low-fat” labels found on dressing bottles and advertising; often times those are… Get the Recipe »

Recipe

Mustard Marinade (for chicken)

  DIRECTIONS 1. Mix all ingredients together until combined.   WHY WE LOVE THIS RECIPE Sweet, savory, smoky or spicy, chicken is one of those great lean proteins that is really easy to transform. This simple to make marinade gives it just the right amount of herbs, mustard, and lemony tang without overdoing it. The… Get the Recipe »

Recipe

Soy Marinade (for beef, chicken or tofu)

DIRECTIONS 1. Mix all ingredients together until combined. WHY WE LOVE THIS RECIPE It takes 5 minutes to make this recipe, which is shorter than the amount of time you spend choosing a ready prepared one at the supermarket. Forget about bottled marinades for good and make your own nutritious, delicious version. This recipe is… Get the Recipe »

Recipe

Garlic Lemon Marinade (For Chicken)

DIRECTIONS 1. Mix all ingredients together until combined. WHY WE LOVE THIS RECIPE Aren’t we always looking for new ways to cook chicken? It really is a blank slate that can be built upon in so many ways. Often times we get stuck in the same routine at the market and with our dinner repertoire,… Get the Recipe »

Recipe

Lemon-Mint Vinaigrette (For Fish)

  DIRECTIONS 1. Mash garlic with salt, using side of chef’s knife. 2. Transfer to small bowl. 3. Add lemon juice, oil, and honey; whisk to blend. 4. Stir in scallions and mint and season with pepper.   WHY WE LOVE THIS RECIPE Looking for a healthy way to spice up your favorite fish? This… Get the Recipe »

spring vegetable recipes Recipe

Snow Pea and Napa Slaw

DIRECTIONS 1. Blanch snow peas for 15 seconds and then transfer to ice bath. 2. Drain. 3. Mix all ingredients together, toss, add salt and pepper to taste. 4. Serve chilled.   WHY WE LOVE THIS RECIPE Fresh spring carrots, green onions, and snow peas are paired with nutrient-powerhouse Napa cabbage: The cousin to kale… Get the Recipe »

Recipe

Dijon Mashed Cauliflower

  DIRECTIONS 1. In large pot, bring chicken stock to boil over medium heat. 2. Add cauliflower, turn heat down to medium-low, and cover. 3. Simmer for 7 minutes or until cauliflower is fork-tender. 4. Strain cauliflower and reserve chicken stock. 5. Place cauliflower into food processor and add 6 tablespoons of reserved stock, mustard,… Get the Recipe »

Recipe

Spinach and Pine Nuts

  DIRECTIONS 1. Wash spinach, but allow water to cling to leaves. 2. Cook spinach until it wilts in skillet over medium-high heat, about 3 minutes. 3. Heat oil in skillet over medium-high heat. 4. Add spinach, pine nuts, and garlic and cook for 2 minutes. 5. Season with pepper and serve. WHY WE LOVE… Get the Recipe »

Recipe

Baked Eggplant

  DIRECTIONS   1. Sauté eggplant rounds in olive oil until tender, set aside. 2. Sauté peppers and onion until aromatic and slightly translucent. 3. In an 8 inch square casserole dish, arrange in layers: eggplant, peppers, onions, tomatoes, parsley, garlic, salt and pepper. Repeat layers. 4. Pour tomato sauce over top of layered vegetables. 5. Bake… Get the Recipe »

Recipe

Simple Baked Tofu

DIRECTIONS 1. Cut tofu into cubes and place in mixing bowl. 2. Add all other ingredients and toss to coat tofu. 3. Bake at 350°F degrees for 30 minutes or until it starts to get golden brown edges.   WHY WE LOVE THIS RECIPE Tofu’s neutral flavor makes it the perfect versatile ingredient. Dress it… Get the Recipe »

Recipe

Mango Chicken

DIRECTIONS 1. Rub chicken with salt and pepper and grill or broil. 2. Heat oil in a medium skillet over medium heat and sauté garlic for about 1 minute. 3. Mix in ginger and mango, and cook 3-4 minutes, until mango is tender. 4. Pour in the cider vinegar and white wine. 5. Season with… Get the Recipe »

Recipe

Easy Asian Baked Chicken

  DIRECTIONS 1. Preheat oven to 350°F. 2. Place chicken in pan sprayed with nonstick cooking spray. 3. Pour soy sauce and vinegar over chicken, then sprinkle with bell pepper and top with water chestnuts. 4. Bake at 350°F for 40 minutes or until juices run clear.   WHY WE LOVE THIS RECIPE Tired of… Get the Recipe »

Recipe

Simple Lemon Herb Chicken

  DIRECTIONS 1. Cut lemon in half and squeeze juice from ¼ lemon over chicken. 2. Season with salt and pepper to taste. 3. Let sit while you heat olive oil in skillet over medium low heat. 4. Place chicken in skillet once oil is hot. 5. Sauté chicken and as you sauté, add lemon… Get the Recipe »

Recipe

Balsamic Chicken

DIRECTIONS 1. In large skillet, heat oil and sauté chicken pieces until no longer pink and juices run clear. 2. Remove and put on plate. 3. Peel onion layers apart and sauté in same skillet over low heat until translucent. 4. Add chicken pieces, balsamic vinegar, red wine vinegar, and oregano and cook for 5… Get the Recipe »

Recipe

Dijon Salmon

  DIRECTIONS 1. Place fish in shallow baking dish. 2. Spread mustard over fish and then pour lemon juice and soy sauce on top. 3. Let marinate for 10 minutes. 4. Bake at 350°F for 10 minutes.   WHY WE LOVE THIS RECIPE We tell you to eat salmon for a different reason all the… Get the Recipe »

Recipe

Tarragon Halibut

  DIRECTIONS 1. Place halibut in foil lined broiler pan. 2. Blend olive oil and onion with salt, pepper, thyme, and tarragon. 3. Add lemon juice. 4. Spread ½ mixture over halibut. 5. Broil in preheated broiler 3-5 minutes. 6. Turn, spread together ½ mixture on halibut and broil 3-5 minutes. 7. Do not overcook…. Get the Recipe »

Recipe

Easy London Broil

  DIRECTIONS 1. Rinse meat well. 2. Pierce both sides of meat with fork all over. 3. Mix together all other ingredients. 4. Pour over meat and marinate for 4 hours or overnight. 5. Broil for 10 minutes on each side.   WHY WE LOVE THIS RECIPE Give in to your craving for a piece… Get the Recipe »

Recipe

Easy Roasted Pork Tenderloin

  DIRECTIONS Preheat oven to 425 degrees. Season the pork with salt and pepper to taste. Mix the mustard and garlic together and rub all over the tenderloin. Heat a large nonstick ovenproof skillet over medium-high heat. Add the pork and sear until all sides are brown, turning occasionally, about 5 to 7 minutes. Transfer… Get the Recipe »

Recipe

Lox and Toast

  DIRECTIONS 1. Toast whole wheat bread. 2. Spread with cheese wedges and place lox on top. 3. Garnish with tomato slice.   WHY WE LOVE THIS RECIPE Yummm. What is better than lox? In this recipe, the salty, smoky flavor of lox pairs deliciously with the creamy cheese, fresh tomato and crunchy toasted whole… Get the Recipe »

Recipe

Blackberry-Thyme Margarita

  DIRECTIONS 1. Place 16 blackberries and 2 thyme sprigs in medium bowl.  With back of wooden spoon, press firmly on solids until mashed. 2. Mix in tequila, simple syrup, lime juice, and liqueur, then add 1 cup of the ice.  Stir to blend well.  Strain into large glass measuring cup. 3. Mix in sparkling wine. … Get the Recipe »

Recipe

Chickpea and Cauliflower Curry

DIRECTIONS 1. Heat oil in small saucepan over medium heat for about 1 minute.  Add onion and cook about 1 minute, or until softened.  Reduce heat to low. 2. Add water, chickpeas, cauliflower, carrots, currants, cinnamon, curry powder, turmeric, and coconut milk.  Stir to combine. 3. Cover and simmer, stirring occasionally, 8 to 10 minutes,… Get the Recipe »

healthy chicken dinners Recipe

Spinach, Bok Choy, and Chicken Stir-Fry

DIRECTIONS Combine peanut butter, rice vinegar, tamari, and water in a small bowl. Add the ginger root and red pepper flakes. Stir to combine and set aside. Heat half the oil in a nonstick skillet over medium heat and add half garlic. When garlic begins to brown, place the chicken in a single layer in… Get the Recipe »

healthy chicken dinners Recipe

Stuffed Chicken Breast with Lemon-Artichoke Pesto

DIRECTIONS 1. Combine the basil, artichokes and oil, garlic, and lemon juice in a blender or mini food processor fitted with a metal blade and process 10 seconds, scraping down the sides halfway through. 2. Add the lemon peel, walnuts, and 1⁄8 teaspoon of the black pepper. Pulse 10 more seconds, scraping the sides halfway… Get the Recipe »

Recipe

Chili-Lime Tilapia with Mango-Avocado Salsa

  DIRECTIONS 1. Preheat the oven to 350˚F. Coat a glass baking dish with canola oil cooking spray. 2. Rub the fish on all sides with the chili powder. Place in the prepared baking dish, sprinkle with lime juice, and season with salt and freshly ground black pepper. Cover with plastic wrap and refrigerate 15… Get the Recipe »

Recipe

Salsa Chili

  DIRECTIONS 1. Heat the oil in a small saucepan over medium heat. Reduce the heat to low and add the garlic and turkey. 2. Cook about 3 minutes, stirring constantly to break up the meat and prevent sticking, until the meat is no longer pink. 3. Add the cumin, chili powder, salsa, and cashews,… Get the Recipe »

Recipe

Chicken Mole

  DIRECTIONS 1. Heat the oil in a small saucepan over medium heat for about 1 minute. Reduce the heat to low and cook the onion, poblano or bell pepper, and garlic 2 to 3 minutes, or until the onion is golden and the pepper is slightly softened. 2. Stir in the tomatoes and chicken… Get the Recipe »

Recipe

Italian Pork Sliders

  DIRECTIONS 1. Combine the pork, onion, garlic, parsley, and oregano in a medium bowl. Season with salt and freshly ground black pepper. 2. Divide and form into 3 patties and flatten to about ½” thick. 3. Coat a nonstick skillet with canola oil cooking spray and place the skillet over medium heat. Reduce the… Get the Recipe »

Recipe

Salmon with Raspberry-Balsamic Glaze

DIRECTIONS 1. Mash the raspberries and vinegar with a fork in a small bowl. Stir in the orange juice, orange peel, honey, and wine until combined. Set aside. 2. Coat a nonstick skillet with canola oil cooking spray and place over medium heat. Cook the salmon about 4 minutes per side, or until the fish… Get the Recipe »

Recipe

Grilled Chicken Sandwich with Herbed Yogurt Spread

  DIRECTIONS  1. Combine the yogurt, garlic, parsley, thyme, and oregano in a shallow bowl. Season with salt and freshly ground black pepper to taste. 2. Reserve 2 tablespoons of the yogurt-herb mixture, cover with plastic wrap, and refrigerate. 3. In a bowl, coat the chicken on all sides with the remaining yogurt-herb mixture. Cover… Get the Recipe »