It’s been several weeks of socializing, eating, shopping and running around. Chances are some of our healthy habits veered slightly off path… and that’s ok! Here are a few healthy meals to get you back on track with healthy habits in the New Year. 


Steamed Veggie Dumplings

Serves 6

1 dumpling = 1 green light, 1 yellow light


8 oz firm tofu, squeezed dry in a kitchen towel and crumbled

1 cup bean sprouts, chopped

4 green onions, sliced 

2 large carrots, grated

1 garlic clove, grated

1 1-inch piece ginger, grated

3 tablespoons soy sauce + ¼ cup for sauce

24 wonton wrappers

2 teaspoons rice wine vinegar

½ teaspoon sesame oil



Mix the crumbled tofu with ¾ the of the scallions (reserve the other ¼ for dipping sauce), carrots, garlic, ginger, and 3 tablespoons soy sauce. Set aside. Using a pastry brush (or finger) and cold water, moisten the edges of the dumpling. Place a spoonful of the dumpling mixture in the center of the dumpling, fold and gently press edges to seal. Repeat until all of the filling is used.

To make the dipping sauce, mix the reserved scallions with soy sauce, vinegar, and sesame oil. Set aside.

Heat water in the bottom of a steamer. If using a bamboo steamer, place dumplings directly in the steamer. If using a metal steamer, spray the steamer with non-fat cooking oil or line with parchment paper. Steam the dumplings about 3 – 4 minutes. Serve with dipping sauce.


Rosemary Chicken Salad 

Serves 4

1 closed fist of chicken salad = 2 yellow lights

1 closed fist of spinach salad = 2 green lights



2 cups shredded rotisserie chicken breast

3 tablespoons green onion, chopped

¼  cup nonfat Greek yogurt

1 teaspoon fresh rosemary, finely chopped

½ teaspoon dijon mustard

¼ teaspoon salt

¼ teaspoon fresh ground pepper

5 oz baby spinach

1 cup cherry tomatoes, halved

Drizzle balsamic vinegar



In a large bowl combine the chicken, onion, yogurt, rosemary, mustard, salt, and pepper. Divide spinach and tomatoes between 4 salad plates and drizzle with balsamic vinegar. Divide the chicken salad into fours, top the spinach with the chicken and serve.


Quinoa Salad with Salmon

Serves 4

1 closed fist = 1 green light, 3 yellow light


8 oz flaked, cooked salmon 

2 cups cooked quinoa

1 cup cherry tomatoes, halved

1 cup English cucumber, chopped

¼ cup fresh basil, chopped

1 tablespoon olive oil

1 tablespoon white wine vinegar

Salt and pepper.

4 lemon wedges



Combine all in a large bowl and gently toss to combine. Divide among 4 plates and serve with lemon wedges.


Very Veggie Scramble

Serves 4

1 closed fist = 1 green light, 2 yellow light


½ cup fresh broccoli florets, chopped into bite-sized pieces

½ cup fresh mushrooms, chopped

½ cup red bell pepper, diced

1 cup spinach, torn

8 large eggs

¼ cup nonfat milk

Salt and black pepper

2 tablespoons chives, chopped



Spray a large nonstick skillet with nonfat cooking oil and heat over medium. In a large bowl mix the eggs with the milk, salt, and pepper and set aside. Add the broccoli, mushrooms and red pepper to the skillet and saute 5 minutes. Add spinach and cook 1 minute more. 

Add the eggs and let cook about 2 minutes before stirring. Gently stir until the egg sets. Divide among 4 plates, top with chives and serve.


White Bean and Greens Soup

Serves 6

1 fist = 1 green light, 1 yellow light


1 medium onion, chopped

2 medium carrots, chopped

2 celery stalks, chopped

2 cloves garlic, minced

4 cups low sodium vegetable broth

12 oz fresh green beans, trimmed and cut in thirds

2 cups finely chopped kale, 

2 teaspoons salt

½ teaspoon fresh ground pepper

1 medium zucchini, chopped

4 Roma tomatoes, seeded and chopped

2 15-oz cans cannellini beans, drained and rinsed

1 bunch fresh parsley, chopped

4 lemon wedges



Spray a large soup pot or dutch oven with nonfat cooking oil and heat over medium-high. Add onions, carrots, and celery and cook for 7 – 10 minutes, until the veggies are tender. Add garlic and cook one minute more while stirring. 

Add broth, green beans, kale, salt, and pepper and bring to a boil. Lower heat and simmer for 20 minutes. Add zucchini, tomato, cannellini beans and simmer for another 10 minutes or until the zucchini is fork-tender. 

Divide into 4 serving bowls, top with chopped parsley and serve with a lemon wedge.