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  4. 30 Days of No-Sugar Added Recipes

30 Days of No-Sugar Added Recipes

January 23, 2020
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Rather than go completely sugar free this month, our goal was to drastically cut down on sugar from processed foods and desserts and load up on super healthy foods. These 30 dinner recipes deliver protein, whole grains or vegetables to help keep your blood sugar from spiking and crashing. This month is about eating healthy, staying sane and not letting your sugar intake get out of control.

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Fall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar

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Who says spinach salads are only for spring? Use autumn's tender crop of fresh spinach and other seasonal vegetables to make this fall salad with roasted butternut squash, apples, cheddar and pecans. This colorful and healthy salad would be a wonderful addition to your Thanksgiving menu, but there's no reason to save it for holidays--serve it along with chicken or pork for a healthy weeknight dinner, or turn it into a main course by adding some chickpeas or chopped chicken or turkey.Ā Source: EatingWell.com, October 2019

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Broccoli & Cheese Omelet

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This bright-green omelet is a perfect way to get kids to eat their veggies. Finely chopping the broccoli and spinach not only helps them cook faster, but also makes them easier--and safer--for toddlers to eat. Have all your ingredients ready next to the stove because this omelet cooks up fast.Ā Source: EatingWell Magazine, January/February 2020

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Chicken Cutlets with Sun-Dried Tomato Cream Sauce

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Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they're packed in is used to sauté the chicken, and the tomatoes go into the cream sauce. Source: EatingWell Magazine, November 2019

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Lemon Chicken Orzo Soup with Kale

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This healthy, easy soup is loaded with vegetables, protein and fiber to keep you full and fueled. Serve this winter soup topped with a sprinkle of Parmesan cheese, and a side of garlic toast.Ā Source: EatingWell Magazine, November 2019

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Cauliflower Chicken Nachos

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Swapping in tender-crisp cauliflower slices for chips in these cauliflower nachos ups your veggie servings for the day.Ā Source: EatingWell Magazine, January/February 2020

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Shrimp Scampi Zoodles

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Classic garlicky shrimp scampi gets a low-carb makeover in this easy dinner recipe. Zucchini noodles, also known as "zoodles," are a healthier alternative to traditional pasta--they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Make sure you salt and drain the zoodles, otherwise your final dish will be soupy and the flavor will be diluted.Ā Source: EatingWell.com, October 2018

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Quinoa Avocado Salad with Buttermilk Dressing

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Persimmons add sweetness to this tossed green salad that sports a healthy salad dressing. A sprinkling of crispy fried quinoa adds unexpected crunch, putting the salad over the top in the best way.Ā Source: EatingWell Magazine, December 2019

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Roasted Salmon with Spicy Cranberry Relish

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This ruby-red cranberry relish recipe gets refreshing crunch from apple and celery. It's also delightful alongside a roast chicken or pork loin.Ā Source: EatingWell Magazine, December 2019

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Spaghetti Squash Casserole

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Strands of tender squash replace pasta for a more flavorful version of spaghetti pie casserole. Not to mention, spaghetti squash is a low-carb alternative to pasta and saves more than 150 calories per serving compared to a traditional recipe. A sprinkling of nutty fontina cheese melts into a gooey topping.Ā Source: EatingWell Magazine, January/February 2020

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Chicken & Vegetables with Creamy Coconut Noodles

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Teach your kids about the power of aromatic compounds with this recipe: Adding coconut milk to the broth not only adds subtle coconut flavor, but the fat in the liquid also helps the ginger, lemongrass and basil "bloom," releasing even more tastiness.Ā Source: EatingWell Magazine, December 2019

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Mediterranean Cabbage Soup

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This vegan soup recipe is surprisingly easy to make. The flavorful broth is spiked with garlic, tomatoes and a hint of coriander. Just slice and dice your cabbage and fennel and you'll be enjoying this quick healthy soup in no time.Ā Source: EatingWell.com, January 2020

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Sweet Potato Hash Stuffed Portobello Mushrooms

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Diced sweet potato, bell peppers and apples make a vegan stuffing inspired by the flavors of sausage. To add that savory flavor, we use poultry seasoning (don't worry, there's no actual poultry in it!). Piled into portobello mushroom caps, it creates a beautiful and filling plant-based main dish--perfect for the holidays.Ā Source: EatingWell.com, October 2018

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Indian-Spiced Cauliflower & Chickpea Salad

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Lime juice, ginger, jalapeño and parsley are the stars of this curried cauliflower and chickpea vegetarian, main-dish salad. Source: Diabetic Living Magazine

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Chicken Kurma (Traditional Chicken Curry)

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Naseema Kashefi prepares this richly flavored chicken curry on the milder side for New Arrival Supper Club events in Los Angeles. Add more serrano if you like it hot.Ā Source: EatingWell Magazine, January/February 2020

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Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce

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How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it's a fun presentation.Ā Source: EatingWell Magazine, January/February 2020

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Vegan Butternut Squash Soup

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Thai spices and creamy coconut milk distinguish this version from traditional butternut squash soup. Curry paste is a convenient way to add complex flavor, but if you want to make sure this soup is vegan or if you are allergic to shellfish, check the ingredient list carefully--some brands contain shellfish.Ā Source: EatingWell.com, August 2018

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Spicy Noodles with Pork, Scallions & Bok Choy

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These spicy noodles are inspired by a Chinese dish called Ants Climbing a Tree, named for the way the small pieces of ground pork (the "ants") cling to the noodles (the "tree"). The twist in these healthy noodles comes from adding vegetables like scallions and bok choy.Ā Source: EatingWell Magazine, November 2019

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Falafel Pita Sandwiches with Tzatziki

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This delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies, and it's only 400 calories! You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week.Ā Source: EatingWell.com, October 2018

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Instant Pot White Chicken Chili Freezer Pack

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Prep all of the ingredients for this hearty soup and freeze until you're ready to cook it for a fast meal. All you have to do is pop the frozen ingredients into your multicooker and turn it on. Using a pressure cooker to make this warming pot of chili results in extra-tender chicken that's easy to shred. The addition of chopped zucchini and corn gives each bowl a nutritional boost.Ā Source: Eatingwell.com, September 2018

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Mushroom & Tofu Stir-Fry

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This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.Ā Source: EatingWell Magazine, December 2019

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Sheet-Pan Chicken & Vegetables with Romesco Sauce

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Romesco sauce, a classic Mediterranean sauce made with roasted peppers, nuts, garlic and olive oil, is a delicious accompaniment to fish, grilled vegetables, omelets and this one-pan meal of roasted chicken and vegetables. Potatoes, broccoli and chicken thighs all roast together while you make the quick and easy sauce for a fast one-dish meal that's mouthwateringly delicious.Ā Source: Eatingwell.com, October 2018

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Feta, Kale & Pear Salad

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The crunchy seed topping is the perfect textural juxtaposition to a creamy dressing, soft pears and tender massaged kale salad. Tossing it all with mint, feta and red onion gives it a Middle Eastern flair.Ā Source: EatingWell Magazine, January/February 2020

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Cheeseburger Stuffed Baked Potatoes

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Skip the bun and serve all of your favorite cheeseburger ingredients--beef, cheese, tomatoes, red onions and lettuce--with baked potatoes for a hearty and easy dinner recipe that kids and adults will love. Feel free to swap out the ground beef for ground turkey or tofu crumbles.Ā Source: EatingWell Magazine, October 2019

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Seared Scallops with White Bean Ragu & Charred Lemon

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This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.Ā Source: EatingWell Magazine, September 2019

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Veggistrone

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This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it more satisfying.Ā Source: EatingWell Magazine, Soup Cookbook

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Chicken & Quinoa Buddha Bowls

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Arrange the toppings individually on these protein-packed Buddha bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.Ā Source: EatingWell Magazine, September 2019

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Cast-Iron Skillet Pizza with Sausage & Kale

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A piping-hot cast-iron skillet turns pizza dough into a puffy, crisp-bottomed crust (similar to focaccia). If you have children, let them help make this easy pizza recipe: While you cook the sausage, have the kids tear up the kale--no knife required!Ā Source: EatingWell Magazine, October 2019

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Savory Oatmeal with Cheddar, Collards & Eggs

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Have you tried savory oats yet? It's a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired.Ā Source: EatingWell Magazine, September/October 2018

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Hummus & Greek Salad

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Tomatoes, cucumber, red onion and feta top arugula in this quick Greek salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.Ā Source: EatingWell Magazine, July/August 2017

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Lemon-Garlic Chicken with Green Beans

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This easy lemon-garlic chicken recipe calls for cutlets, which cook in less than 10 minutes! Can't find them? Make your own from chicken breasts. Place each breast on a cutting board and, with your knife parallel to the board, slice into the skinny side of the chicken breast in a single smooth motion. The side of green beans is cooked right in the same pan as the chicken, so this 20-minute easy, healthy dinner is not just a snap to prepare--the cleanup is a cinch too.Ā Source: EatingWell Magazine, October 2019

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1 of 30 Fall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar
2 of 30 Broccoli & Cheese Omelet
3 of 30 Chicken Cutlets with Sun-Dried Tomato Cream Sauce
4 of 30 Lemon Chicken Orzo Soup with Kale
5 of 30 Cauliflower Chicken Nachos
6 of 30 Shrimp Scampi Zoodles
7 of 30 Quinoa Avocado Salad with Buttermilk Dressing
8 of 30 Roasted Salmon with Spicy Cranberry Relish
9 of 30 Spaghetti Squash Casserole
10 of 30 Chicken & Vegetables with Creamy Coconut Noodles
11 of 30 Mediterranean Cabbage Soup
12 of 30 Sweet Potato Hash Stuffed Portobello Mushrooms
13 of 30 Indian-Spiced Cauliflower & Chickpea Salad
14 of 30 Chicken Kurma (Traditional Chicken Curry)
15 of 30 Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
16 of 30 Vegan Butternut Squash Soup
17 of 30 Spicy Noodles with Pork, Scallions & Bok Choy
18 of 30 Falafel Pita Sandwiches with Tzatziki
19 of 30 Instant Pot White Chicken Chili Freezer Pack
20 of 30 Mushroom & Tofu Stir-Fry
21 of 30 Sheet-Pan Chicken & Vegetables with Romesco Sauce
22 of 30 Feta, Kale & Pear Salad
23 of 30 Cheeseburger Stuffed Baked Potatoes
24 of 30 Seared Scallops with White Bean Ragu & Charred Lemon
25 of 30 Veggistrone
26 of 30 Chicken & Quinoa Buddha Bowls
27 of 30 Cast-Iron Skillet Pizza with Sausage & Kale
28 of 30 Savory Oatmeal with Cheddar, Collards & Eggs
29 of 30 Hummus & Greek Salad
30 of 30 Lemon-Garlic Chicken with Green Beans

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