recipes – Page 6 – Healthaware

August 14, 2025

Recipe: Peruvian Blue Potato Salad @ClevelandClinic

Peru has been cultivating potatoes for more than 6,000 years in the high Andean slopes near Lake Titicaca.

A stroll through the public markets reveals a startling number of sizes, shapes and colors — including the famous Peruvian blue potatoes with their purplish-blue skin and flesh.

It’s fun to use these blue potatoes, but if your market doesn’t carry them or if you prefer other potatoes, you can always use small red or white potatoes.

Ingredients

Kosher salt
1 1/4 pounds small Peruvian blue potatoes
1/4 cup minced red onions
1 red bell pepper, seeded and diced
1 yellow bell pepper, seeded and diced
1 large tomato, seeded and chopped
1 jalepeño, seeded and minced
3 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
1 teaspoon sugar substitute
2 hard-boiled egg whites, chopped
2 tablespoons chopped fresh oregano
1/2 cup crumbled reduced-fat feta cheese
2 tablespoons sliced black olives, optional

Directions

Bring a pot of lightly salted water to a boil. Simmer the potatoes until cooked through, 15 to 20 minutes, depending on size. Drain and cool. Quarter or slice into bite-sized pieces and place in a bowl.
Combine the potatoes and the onion, bell peppers, tomato, jalepeño, vinegar, oil, 1/4 teaspoon salt (if using), sugar substitute, egg whites, oregano and cheese. Refrigerate until ready to serve. Garnish with olives, if using.

Nutritional information (per serving)

Makes 8 servings

Calories: 200 calories (31% from fat)
Total fat: 7 g
Saturated fat: 1.5 g
Protein: 7 g
Carbohydrate: 31 g
Dietary fiber: 2 g
Cholesterol: 5 mg
Sodium: 95 mg
Potassium: 109 mg

August 13, 2025

Recipe: Caramelized Pineapple With Raspberries @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
·
28m

This is a last-minute dessert that can be made post-dinner, while you brew the coffee and finish clearing the table

health.clevelandclinic.org

Recipe: Caramelized Pineapple With Raspberries

A refined, refreshing and quick dessert that will impress your guests

This is a last-minute dessert that can be made post-dinner, while you brew the coffee and finish clearing the table. Have ingredients and equipment ready beforehand — just be sure to turn the pineapple once and give the skillet a couple of shakes and voila! You’ll have a delightfully sweet dessert ready at your fingertips.

Ingredients

1/4 cup sugar
1/4 cup sugar substitute
1 pineapple, peeled, cored and sliced into six wedges lengthwise
Butter-flavored cooking spray, refrigerated
1 tablespoon trans-fat free margarine
2 tablespoons Cognac or fresh orange juice
1 cup fresh raspberries

Directions

Combine the sugar and sugar substitute. Sprinkle half of the mixture over one side of the pineapple. Turn and sprinkle the rest on the other side.
Lightly coat a large non-stick skillet with cooking spray. Add the margarine and melt over high heat. Place the pineapple in the skillet and cook, turning once and shaking the pan often, until it turns golden brown, 10 to 15 minutes. (The pineapple can be prepared to this point and held for one hour.)
Transfer the pineapple wedges to six dessert dishes, leaving the sauce that has formed in the pan.
Stir the cognac into the pan to thin the sauce. Heat briefly. Drizzle the sauce over the pineapple and sprinkle with equal portions of the raspberries. Serve warm.

Nutritional information (per serving)

Makes 6 servings

Calories: 118
Total fat: 3 g
Protein: 0.1 g
Carbohydrate: 22 g
Dietary fiber: 2 g
Cholesterol: 0 mg
Sodium: 0 mg
Potassium: 122 mg

August 13, 2025

Recipe: Asparagus Salad With Lemon and Parmesan @ClevelandClinic

This bright, lemony salad is best made with farm-fresh asparagus, which is dressed and eaten raw here. Look for stalks that are bright green with firm, tight tips. Buy it in season from your local farmer’s market.

Ingredients

1 pound fresh asparagus
1 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon shaved Parmesan
8 fresh chives

Directions

Break off the tough ends of the asparagus and discard.
Use a vegetable peeler to make long thin ribbons of asparagus. Add to a large bowl.
In a small bowl, whisk together the lemon juice, oil, salt and pepper. Drizzle over the asparagus ribbons and toss well.
Use the vegetable peeler to shave thin strips from a piece of fresh Parmesan (about 1 tablespoon) and scatter over the salad.
Use kitchen shears to cut the chives into small pieces directly over the salad.

Nutritional information (per serving)

Makes 4 servings

Calories: 70
Total fat: 4 g
Saturated fat: 1 g
Trans fat: 0 g
Protein: 4 g
Total carbohydrate: 7 g
Fiber: 3 g
Sugar: 2 g
Cholesterol: 0 mg
Sodium: 95 mg

— Developed by Sara Quessenberry for Cleveland Clinic Wellness.

August 9, 2025

Nutrition Assures Sound Health @ClevelandClinic #Watermelon

Registered dietitian Lara Whitson, RD, LD, shares how watermelon is actually healthy for you, along with five watermelon recipes.

Is watermelon healthy?

Watermelon is 92% water. No surprise there, considering it’s in the name. But more than keeping you hydrated during hot summer days, watermelon has a number of other health benefits. It’s packed with antioxidants like lycopene that can help protect against chronic diseases like diabetes and cardiovascular disease.

And when eaten regularly as part of a healthy balanced diet, it can help make you feel fuller longer. With a low amount of calories, sodium and cholesterol, alongside higher amounts of calcium, vitamin C and magnesium, watermelon is one fruit you don’t want to miss out on year-round. Even the rind and its seeds offer some benefits.

“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” says Whitson.

Watermelon basil granita

This shaved ice dessert gets a fruity twist with watermelon chunks. It also pulls in star ingredients like fresh lime juice and basil leaves, which offer their own health benefits for a refreshing mid-afternoon sweet escape.

A bowl of watermelon salad with feta cheese, herbs and sliced almonds

Watermelon, tomato and herb salad with feta

Calorie-conscious dishes can still go big on flavor. This refreshing salad, perfect for picnics and cookouts, pairs watermelon with tomatoes bountiful in benefits, alongside red wine vinegar, fresh mint, almonds and feta cheese.

Slices of lemon, lime, watermelon and strawberries in a glass of water

Fresh watermelon fruit smoothie

This is just one of several ways to crank up your chill summer drinks: Puree 1-1 1/2 cups chopped watermelon with 1 cup ice and a little water or fresh juice for a sip-worthy smoothie as you soak in the sun.

A salad in a white bowl containing watermelon, tomatoes, corn, cucumbers and almonds

Watermelon salad with cucumber, tomato and almonds

This recipe doubles down on the use of veggies by incorporating beefsteak tomatoes, cucumber, a fresh ear of corn and basil, along with a hearty serving of watermelon for a subtly sweet finish.

Fruit salad spring rolls

Not only is this sweet snack filling, but it also puts a dessert-like twist on classic Vietnamese and Thai spring rolls. By wrapping julienned watermelon, green apple and pineapple in spring roll wrappers made from rice paper, and creating a dipping sauce with Greek yogurt and tahini, this recipe makes for a great palate cleanser for any summer cookout.

August 4, 2025

Recipe: Hearty Minestrone Soup @ClevelandClinic #heartaware

cleveland minestrone

Cleveland Clinic

@ClevelandClinic

In honor of #SoupItForwardDay, we’re sharing our most popular soup recipe: Hearty Minestrone Soup cle.clinic/388EoJ4 #HugInABowl

This tasty, filling Italian soup is packed with nutrient-rich veggies, heart-healthy olive oil and fiber-friendly legumes. Enjoy it all year long — let it warm you up in the fall and winter, and fill it with fresh vegetables from your garden in the summer.

Ingredients

¼ cup olive oil
1 clove garlic, minced (or 1/8 teaspoon garlic powder)
1-1/3 cups coarsely chopped onion
1-1/2 cups coarsely chopped celery and leaves
1 can (6 ounces) tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4-3/4 cups shredded cabbage
1 can (16 ounces) tomatoes, cut up
1 cup canned red kidney beans, drained and rinsed
1-1/2 cups frozen peas
1-1/2 cups fresh green beans
Dash hot sauce
11 cups water
2 cups uncooked spaghetti noodles

Directions

Heat oil in a 4-quart saucepan.
Add garlic, onion and celery, and sauté about 5 minutes.
Add all remaining ingredients except spaghetti, and stir until ingredients are well-mixed.
Bring to a boil. Reduce heat, cover and simmer about 45 minutes or until vegetables are tender.
Add uncooked spaghetti and simmer 2-3 minutes only.

Nutrition information

Makes 16 servings
Per serving:

Calories: 260
Fat: 4g
Saturated fat: 0g
Sodium: 191mg
Protein: 11g
Carbohydrate: 45g
Sugars: 7g
Dietary fiber: 8g

—Recipe courtesy of Stay Young at Heart (National Heart, Blood and Lung Institute)

July 30, 2025

English peas in pod pasta recipe with mint and grated Parmigiano Reggiano.@ClevelandClinic #heartaware

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

Bring a large pot of water to boil and add enough salt to make it salty like the sea.
Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

July 28, 2025

Recipe: Garden Omelet @ClevelandClinic

Full of superfoods to power your day

This superfood omelet is full of nutrient-rich veggies. Brussels sprouts and kale provide folate and glucosinolates. Seaweeds are full of minerals and avocados are loaded with healthy monounsaturated and saturated fats.
Ingredients
2 large kale leaves, stemmed and halved lengthwise
4 Brussels sprouts, trimmed and halved
3 large pasture-raised eggs
5 large pasture-raised egg whites
freshly ground black pepper and sea salt, to taste
2 tablespoons extra-virgin olive oil
6 crimini mushrooms, sliced
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh dill
2 (1/2-ounce) packages roasted seaweed snacks (see note*)
2 cups baby spinach
1 avocado, peeled, pitted and sliced, for garnish
1 teaspoon white truffle oil (optional, for garnish)
Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium-heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet.
Directions
Bring a large pot of water to a boil over high-heat. When it boils, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
Heat the oil in a large nonstick pan over medium-heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
Cover the pan and cook over the lowest possible heat for 5 minutes.
Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.
Nutritional information
Each slice of omelet contains:
Calories 248
Fat 18g
Saturated fat 3g
Cholesterol 123mg
Fiber 6g
Protein 14g
Carbohydrate 12g
Sodium 120mg

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July 18, 2025

A delicious Greek appetizer with our healthier twist! @ClevelandClinic #spanakopitas

This savory Greek appetizer is usually made with a lot of butter and a lot of feta cheese, which is delicious, but not really heart-healthy. Our just-as-delicious recipe offers a lighter, heart-healthier alternative!

Ingredients

Olive oil cooking spray
1 small onion, minced
One 10-ounce package frozen, chopped spinach
1/3 cup crumbled reduced-fat feta cheese
1/4 cup 1% cottage cheese
1/8 teaspoon ground nutmeg
1 1/2 tablespoons chopped fresh dill
Freshly ground pepper
1 tablespoon egg substitute
5 sheets frozen phyllo dough, thawed
Refrigerated butter-flavored cooking spray

Directions

Preheat the oven to 350 F. Coat a baking sheet with olive oil cooking spray.
Coat a large nonstick skillet with olive oil cooking spray. Add the onion and spinach; saute over medium-high heat until the spinach is thawed and the onion begins to wilt, 8 to 10 minutes. Stir frequently to break up clumps of spinach. Add the feta and cottage cheese along with the nutmeg, dill, pepper and egg substitute; mix well. Remove from heat and cool for 5 minutes.
Cut the phyllo dough into four lengthwise strips, covering the dough you’re not using with a damp tea towel so it doesn’t dry out. Coat each strip with the butter-flavored spray. Place a tablespoon of spinach mix on top of a strip of dough and fold over to make a triangle; continue folding over as if folding a flag. Place on the prepared baking sheet. Repeat, using all the remaining phyllo and filling. Coat each triangle with the butter-flavored spray. Bake for about 20 minutes, until browned. Serve warm.

Nutrition information (per serving)

Makes 20 pieces (10 servings/2 pieces serving)

Calories: 50
Total fat: 1.5 g
Protein: 3 g
Carbohydrate: 7 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Sodium: 180 mg
Potassium: 60 mg

July 12, 2025

Nutrition Assures Sound Health @ClevelandClinic #Watermelon

Registered dietitian Lara Whitson, RD, LD, shares how watermelon is actually healthy for you, along with five watermelon recipes.

Is watermelon healthy?

“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” says Whitson.

Watermelon basil granita

Watermelon, tomato and herb salad with feta

Fresh watermelon fruit smoothie

Watermelon salad with cucumber, tomato and almonds

This recipe doubles down on the use of veggies by incorporating beefsteak tomatoes, cucumber, a fresh ear of corn and basil, along with a hearty serving of watermelon for a subtly sweet finish.

Fruit salad spring rolls

July 6, 2025

Fuel up with protein and healthy fats for breakfast! @ClevelandClinic

cleveland keto breakfast

Cleveland Clinic

@ClevelandClinic

38m

Fuel up with protein and healthy fats for breakfast!

A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.

These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.