May 28, 2024

Healthy Baked Potato Soup by Helen Agresti, RD

Healthy Baked Potato Soup

This recipe is easy, healthy, and doesn’t contain any heavy cream.  I enjoy the challenge of taking a calorie dense recipe and making it deliciously skinny!  Potato skins add fiber and plenty of nutrients.  Enjoy the warming and comforting powers of this healthy baked potato soup during the fall and winter months.

Food for thought…Potato skins contain an anti-carcinogenic compound called chlorogenic acid. This particular acid helps the fiber in potatoes absorb carcinogens that are found in grilled foods. Eating potato skins with grilled foods is important when preserving health and fighting off cancer-causing substances. -source

5 lbs russet potatoes, diced not peeled
3 tablespoons minced garlic
1 large yellow onion, chopped
64 oz low-sodium chicken broth
8 oz  1/3 less fat cream cheese
3 (6 oz) low-fat plain greek yogurt
3 tablespoons 50% less fat real bacon bits (optional)
salt and pepper to taste
shredded cheddar

Combine first 4 ingredients in a slow cooker, cook on low for 8hrs or on high for 4hrs.  Add cream cheese, yogurt, bacon bits, salt, and pepper.  Blend well with a handheld blender.  Serve warm, sprinkled with cheese and chives.

This recipe will most likely leave you with plenty leftover.  For future meals, you may want to add chicken or shrimp with vegetables such as broccoli, cauliflower, or corn.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to

Pineapple Meatballs by Shirley Plant

Healthy, energy boosting meal to fuel your physical fitness:

Pineapple Meatballs


2 lbs lean ground beef or bison
1 medium onion, finely chopped
2 cloves garlic, minced
sea salt and pepper to taste
olive oil

Pineapple Sauce:

1 tsp cornstarch or arrowroot powder
1 can unsweetened pineapple chunks ( 14 fl oz can) (398 ml)
½ cup unsweetened pineapple juice ( use the juice from the can of pineapple)
⅓ cup wheat free soy sauce- tamari


In a bowl mix lean ground beef, salt, pepper, onions and garlic. Shape into balls and brown each in olive oil in a skillet. Simply sear them on each side. Remove them and put them into a casserole dish. Mix sauce ingredients together and pour over meatballs. Bake slowly at 325F for 40 minutes.
Serve over rice or gluten free pasta.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat.
Check out her website via Follow her on Twitter via @sherrecipes

Stuffed Peppers by Shirley Plant

Stuffed Peppers

2/3 cup wild rice mix
1 tsp oregano
1 tsp basil
½ cup chopped walnuts or pine nuts
1/3 cup olives, chopped
1/3 cup sun dried tomatoes ( soak in hot water to plump up)
1/3 cup pomegranate seeds ( optional)
¼ cup fresh parsley, chopped
1 green onion, chopped
1 tbsp olive oil
Lemon zest
Juice of ½ lemon
4 red peppers or a mix of colored peppers
¼ cup dairy free cheese ( Daiya Cheese is a tasty gluten, dairy free cheese alternative )

Cook rice with herbs. Once done add in nuts, sun dried tomatoes, olives, parsley, green onion and pomegranate seeds. In a bowl whisk oil, lemon zest and juice. Add to rice. Preheat oven broiler. Slice peppers in half and discard seeds and stem. Place peppers face down on cookie sheet and brush with oil. Broil for about 5-8 minutes, watch closely. Turn peppers over, stuff with rice mixture and sprinkle cheese on top.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat Follow her on Twitter via @sherrecipes
Did you know that 3 foods may be playing a role in your health? Take Shirley’s 21 Day Gluten, Dairy, Sugar Free Online Challenge and find out if these 3 foods are playing a role in your health. Learn how to make tasty, healthy recipes like this one.

Chicken Cauliflower Bake by Shirley Plant

Consider sharing this healthy chicken and veggie one-pan dinner with your friends and family tonight!

Chicken Cauliflower Bake

•  2 1/2 cups cooked chicken, diced
•  1 cauliflower, cut into pieces (approx 3 cups)
•  3/4 cup raw cashews
•  3/4 cup chicken or vegetable stock
•  2 tbsp grainy mustard
•  1 tbsp cornstarch or arrowroot
•  1 tsp paprika
•  1 clove garlic
•  1/2 cup chopped fresh parsley
•  3 kumato tomatoes, sliced or 2 large tomatoes, sliced


•  Soak cashews in water for a few hours
•  Drain cashews and in a blender combine cashews, mustard, garlic, paprika, stock and cornstarch until creamy
•  Chop up chicken into bite sized pieces and place in a deep oven proof dish
•  Blanch cauliflower in hot water for a few minutes. Drain and add cauliflower in with cut up chicken
•  Pour cashew sauce over top of cauliflower and chicken and mix well add in chopped parsley
•  Slice tomatoes and place on top
•  Bake 375F for 30 minutes

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat Follow her on Twitter via @sherrecipes