Recipes - Delicious & Healthy - Free Sample Library

Food & Health Communications recipes are created by a professional chef with a focus on simple, approachable home cooking. Each recipe aligns with the DASH diet, MyPlate guidance, and the Dietary Guidelines for Americans to support balanced, evidence-based nutrition.

Unlike many trending recipes on social media, ours are intentionally developed with less saturated fat, added sugar, and sodium—emphasizing nutrient-dense, whole foods that nourish and satisfy.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Chicken Pho

Pho is a broth poured over cooked rice noodles with a little protein, fresh veggies, and herbs. It originated in Viet Nam.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Pasta With Turkey Meatballs

Turkey meatballs are braised with marinara sauce and then served over twisted turmeric fettuccini noodles. Of course any noodles will do but we love these yellow beauties!

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Judy Doherty Judy Doherty

Fiesta Kale Salad

Kale, corn, sweet potatoes and a flavorful dressing turn this salad into a memorable meal.

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Judy Doherty Judy Doherty

Strawberry Kale Salad

Perfect for spring when you can find greens coming up in the farmer’s markets. It is a great way to use up leftover items, too.

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Judy Doherty Judy Doherty

Fish Taco Bowl

Spicy baked cod is served on top of brown rice with slaw, pico de gallo, fresh avocado, black beans,

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Judy Doherty Judy Doherty

Cioppino Stew

Cioppino is a hearty, tomato-based seafood stew that is uniquely San Franciscan, tracing its roots back to the Italian immigrant fishermen who settled in the city's North Beach neighborhood and worked off the waterfront (then called Meiggs' Wharf) in the late 1800s. It was a resourceful dish born of necessity, traditionally made with the leftover catch of the day—often including Dungeness crab, clams, mussels, and various fish—simmered in a rich broth flavored with local tomatoes, wine, and herbs. The popular, though possibly apocryphal, legend holds that when a fisherman returned with an empty boat, he would circulate among his peers asking them to "chip in" some of their own catch for a communal meal; this phrase, spoken in a thick Italian accent, is said to have evolved into the name "Cioppino," while the name's true etymology likely comes from ciuppin, a Ligurian dialect word for a similar fish soup from Genoa, Italy.

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Judy Doherty Judy Doherty

Peanut Butter and Jelly Smoothie

These easy smoothies are so cute and they make a great snack or dessert. We would even eat them for breakfast. We used nonfat yogurt with fresh berries and peanut-butter-painted glasses.

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Judy Doherty Judy Doherty

Healthy Plate

This easy dinner is made in 30 minutes or less if you have basic ingredients on hand.

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Judy Doherty Judy Doherty

Avocado Toast

Sour dough bread, smashed ripe avocado, aleppo pepper, and a fried egg make this sandwich a delicious and classic meal

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Judy Doherty Judy Doherty

Cobb Salad

Cobb salad was invented by a restaurateur who wanted a quick, hearty salad for dinner.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Apple-Chai Mocktail

Here is an alcohol-free drink that is so delicious you must make a big batch! We love the flavor layering from kombucha to chai spiced syrup to apple juice, apple cider vinegar, orange juice, and turmeric orange syrup.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Pumpkin Flan

I think this pumpkin flan is one of my favorite pumpkin desserts ever. The rich caramel drips down the firm, spicy, custard-rich pumpkin flan and is a show stopper. There is no pie dough needed! Don’t you love the color-rich pomegranate arils on the top?

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Holiday Snow Globe Mocktail

Here is a fun alcohol-free mocktail drink everyone will love because it looks like a snow globe!

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Holiday Wreath Salad

A deliicious colorful wreath salad that can be the centerpiece for any winter holiday table is here!

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Pumpkin Latte

We looked high and low for a pumpkin latte that would be rich, spicy, pumpkin-forward, and not too sweet. And we found it! Check out this one! The recipe is so easy!

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