Houston Healthcare Presents Healthy Eating

Healthy Eating

Green Spinach Salad with Honey Mustard Vinegairette


1 bag baby spinach

1 lemon

1-2 small cucumbers

little dab (slightly more than a tablespoon) of honey mustard

3 tablespoons olive oil

1 avocado


1 bag of pepitas (pumpkin seed) [optional]

Start with a little dab of honey mustard in bowl. Add in 3 tablespoons of olive oil, juice the lemon and add juice, salt to taste, then whisk together. Add baby spinach to dressing and mix. Add sliced cucumber and avocado and stir in. Top with pepitas/pumpkin seeds (optional).

Sweet Potato Quesadillas


whole wheat tortillas

1 raw sweet potato (shredded)

1 block of monterey jack cheese (shredded)

salsa verde (green salsa)

1 can black beans

cooking spray

avocado (optional)

Spray your flat cook top with cooking spray. Lay whole wheat tortillas on the flat top. Add cheese to one side of tortilla. Add shredded sweet potato on top of cheese. Add black beans on top of sweet potato. Add one more layer of cheese on top then fold the tortilla over and let it cook until brown. Flip to other side and let it cook until brown. Remove from heat and top with salsa verde (green salsa). Add avocado as a side (optional).

Egg Roll Bowl

1 pound ground meat (beef/turkey/chicken)

1 onion chopped

2 Tablespoons oil (sesame, olive oil, or oil of your choice)

2 cloves garlic minced

1 teaspoon ground ginger

2 generous squirts of Bragg’s Liquid Aminos or Soy Sauce

1 bag coleslaw mix (with carrots)

2 green onions chopped

Salt + pepper to taste

Rice (as much as needed)

Sesame seeds (optional)


Cook ground meat until brown. Combine oil, garlic, ginger and soy sauce into a bowl then add to meat. Add coleslaw mix bag and let it wilt/soften over medium heat. Remove from heat, add, green onions and sesame seeds. Serve with rice.

Quinoa Berry Bowl


1 cup cooked quinoa (follow cooking instructions on package) + pinch of salt

⅔ cup almond milk (or milk of your choice)

⅔ cup mixed berries

Flaked coconut

Sliced almonds

4 teaspoons maple syrup

Ground cinnamon (to taste)


Prepare quinoa as directed on package making sure to rinse in a mesh strainer before cooking. Used desired amount for recipe and store the rest in fridge for later use. Add milk and heat then fold in toppings as desired.

One Pan Chicken, Broccoli Pasta

1 bunch broccoli cut into trees - set aside

½ pound pasta (we used Banza Chickpea pasta) - prepare in salted water over high heat as directed on package. Add broccoli at last two minutes. Reserve 1 cup cooking liquid - drain noodles and broccoli.

3 Tablespoons olive oil

2 cloves garlic minced

1 shallot or onion sliced

2 cups shredded chicken (rotisserie chicken works great)

1 lemon


Saute’ garlic, onion in olive oil. Add chicken and cook until completely done. Add noodles and broccoli to your chicken mixture. Add water from noodle/broccoli mixture ¼ cup at a time to mix flavors. Cook for another 5-7 minutes adding liquid as needed. Salt and pepper to taste. Cut lemon in half and squeeze desired amount of lemon juice to your dish. Serve with grated parmesan or dairy free cheese of your choice if needed.