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.

We prioritize affordable, easy-to-find ingredients and standard kitchen equipment so anyone can cook with confidence. Have a request or a question? We’d love to hear from you. We’re continually adding new recipes—subscribe for weekly updates and fresh inspiration.

This growing online cookbook will expand your collection of dependable “go-to” meals and help you become a more intuitive, health-focused cook. Join as a member to get access to all of our recipes.

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Judy Doherty 6/23/24 Judy Doherty 6/23/24

Chicken Fried Rice

Why order take-out when you can make this healthier Chicken Fried Rice in one skillet?

Judy Doherty 6/16/24 Judy Doherty 6/16/24

Fast and Healthy Burrito

This wrap is quick to make, tasty, and can often use up leftovers you have on hand. You can increase the recipe and serve everything family style. Let them make their own!

Judy Doherty 6/9/24 Judy Doherty 6/9/24

Chicken Macaroni Salad

This macaroni salad is a great side dish or a meal in itself.

Judy Doherty 6/2/24 Judy Doherty 6/2/24

Berries with Vanilla Custard Sauce

This is one of the most delicious and easy fruit desserts you can make!

Judy Doherty 5/26/24 Judy Doherty 5/26/24

Arugula Citrus Salad

This refreshing salad is great for day or night.

Judy Doherty, MPS, PCII 4/22/24 Judy Doherty, MPS, PCII 4/22/24

Mediterranean Grilled Vegetable Salad

Grill your veggies then chop and toss to make a salad that is rich with flavor and inspired from the Mediterranean region.

Judy Doherty 4/14/24 Judy Doherty 4/14/24

Chicken Turmeric Stew

This warm stew is golden with an earthy, rich flavor from the turmeric. It is hearty and filling while being easy to make.

Judy Doherty, MPS, PCII 4/8/24 Judy Doherty, MPS, PCII 4/8/24

Vegan Spaghetti Bolognese

This dish is made with tempeh, tomatoes, and pasta.

Judy Doherty, MPS, PCII 4/1/24 Judy Doherty, MPS, PCII 4/1/24

Making Your Own Ice Cream

Making your own ice cream at home is a delightful and rewarding process. You can experiment with flavors, control the ingredients, and create a personalized treat. Here's a basic recipe for making vanilla ice cream, a classic favorite.

Judy Doherty, MPS, PCII 3/24/24 Judy Doherty, MPS, PCII 3/24/24

Chicken Potato Turmeric Stew

This warm stew is golden with an earthy, rich flavor from the turmeric. It is hearty and filling while being easy to make.

Judy Doherty, MPS, PCII 3/11/24 Judy Doherty, MPS, PCII 3/11/24

Butternut Red Curry Chicken

Red Curry Chicken is a delicious Thai dish known for its rich and flavorful red curry sauce. Here's a simple recipe for making Red Curry Chicken at home with a butternut squash or pumpkin base to add more richness and nutrients.