Healthy Recipes

Thompson Health Spirit of Women is pleased to offer you a selection of healthy recipes.


1 ¼ c graham cracker crumbs
1/4c SPLENDA® No Calorie Sweetener, granulated
3 TB butter, melted

2 (8 ounce) packages regular cream cheese
1 (8 ounce) package fat-free cream cheese
1 ¼ c SPLENDA® No Calorie Sweetener, Granulated
4 eggs
1 ½ TB lime juice
1 pinch salt


  1. Preheat oven to 350 degrees. Spray a 9-inch springform pan with nonstick cooking spray. Set aside.
  2. Combine graham cracker crumbs, SPLENDA®, and melted butter in a small bowl. Press on bottom and up sides of prepared pan.
  3. Bake 10 minutes. Remove from oven and cool on a wire rack.
  4. Beat regular and fat free cream cheese together at high speed with a mixer until creamy; gradually add SPLENDA ®, mixing well. Add eggs, one at a time, beating just until each one is incorporated. Add lime juice and a pinch of salt, beat until smooth. Pour into prepared crust.
  5. Bake 50-60 minutes or until mixture is almost set, and slightly firm to the touch. Run a knife around edge of pan to release sides, and help prevent cracking. 
  6. Cool to room temperature on a wire rack; cover and chill at least 8 hours.

Nutrition INFO:
per serving
(1/16)  Vs.  Traditional recipe of Cheesecake

Calorie:      180                   340
Fat:              14 g                  24 g
Na                                  260 mg          
CHO:             9 g                  24 g


Try this tasty, quick and easy recipe for a healthy alternative to the “Friday night fish fry”! Did you know that the typical fried fish has about 30 grams of fat in 442 calories? And that doesn’t include the french fries and the mayonnaise based cole slaw that typically accompany the fried fish.
Serve this healthy alternative with a side salad and baked potato and you can shave more than 45 grams of fat or 400 calories.


Serves: 4
210 calories/serving

1 lb haddock                                           1  green or red pepper, sliced
2 carrots, pared and sliced                    ½  cup no-added-salt tomato sauce
1 medium onion                                     2  Tbsp *Omega oil
1 Tb water                                             2  tsp fresh parsley, minced

  1. Cut fish crosswise into equal pieces with a serrated knife. Place each portion on separate 12 inch squares of heavy-duty foil lightly sprayed with nonstick cooking spray or olive oil.
  2. In a small sauce pan, combine carrots, onion, and water. Bring to a boil; reduce heat. Simmer, covered for 15-20 minutes or until vegetables are tender. OR- Combine in microwave safe dish, cover with air vent open or slit in plastic wrap- microwave for 6-8 minutes or until tender.
  3. Top each fish portion with carrot-onion mixture and slices of pepper.
  4. In small bowl, combine the tomato sauce, *oil, and parsley and mix well. (*Can substitute olive oil for omega oil.)
  5. Leaving foil partially open, make a deep fold in each square of foil to hold food and sauce securely, and then spoon the sauce over fish and vegetables.
  6. Place open packets on a grill. Cook for 25 minutes or until fish flakes easily with a fork. (^If the weather is nasty and you don’t want to use your grill, place packet on your broiler and watch it to be done quicker- in 18-22 minutes.)

Nutrition Content per serving:
8 gm fat; 110 mg sodium; 3 gm fiber, 22 gm protein.
Exchanges: 2 vegetable, 3 lean meats, ½ fat.


Apricot Glazed Chicken

Here’s a heart healthy recipe!

Apricot Glazed Chicken is a “heart healthy” recipe: it meets the recommendations of the American Heart Association. It is low in fat, low in salt/sodium, but contains essential nutrients for a healthy heart. I suggest serving with homemade scalloped potatoes, a generous serving of stir fry vegetables that occupy one-half of your dinner plate with a whole grain roll and fresh raspberries with a dollop of low fat yogurt topping.

Bon Appetit’!


Kale & Chickpea Soup
We’ve all heard recommendations for a healthier diet: Eat more fiber! Eat more greens! BUT- how do you accomplish that with your busy schedule?
Try this quick soup recipe on a cold winter’s day. This tasty soup has it all! Turn it into a “hearty” soup- a meal in a bowl- by adding cooked, chopped chicken breast or serving reduced fat cheese with whole grain crackers on the side. Finish the meal with some berries over frozen yogurt. Make it the night before for your next busy day.

YIELD: 4- 1 ½ cup servings

1 tsp olive oil
1 large clove, garlic, minced
1 small chopped onion
1 medium bunch kale
½ tsp dried oregano
¼ tsp black peppe
1/8 tsp red pepper flakes
1 can (15 oz) No salt added Chickpeas, drained & rinsed
4 c Reduced sodium Chicken Broth
¼ c shredded Parmesan cheese

  1. Heat oil in Dutch oven. Add garlic and onion. Cook over medium heat 5 mins.
  2. Remove stems from kale. Wash leaves. Chop & measure 4 packed cups. Add kale to Dutch oven. Cook 5 mins. stirring.
  3. Add seasonings, beans and broth. Bring to boil over high heat. Reduce to low, cover and simmer 30 mins. or until kale is tender.
  4. Serve with 1 Tb cheese.
NOTE: To make a thicker soup, remove 1c from oven and puree in blender, then return to Dutch oven and heat through.

Nutrient content/serving: 210 kcal; 4 gm fat;2 gm saturated fat;2 gm fiber; 540 mg Sodium


Heart Healthy Apricot Glazed Chicken
Courtesy of Linda Rowsick, R.D.

Yield 4-servings

2 Tbsp lemon juice
1 clove garlic, minced
¼ tsp pepper
1 lb boneless, skinless chicken breast
¼ c orange juice
12 apricot minced, rinsed & drained       
1 Tbsp vinegar
1 tsp Splenda
1 tsp prepared mustard
¼ tsp ground ginger

Preheat oven to 400 degrees F.

Combine lemon juice, garlic, pepper. Brush chicken with mixture. Arrange chicken on a rack in a baking dish. Cover and bake for 45 minutes.

Combine remaining ingredients in a small saucepan and simmer 3-4 minutes.

Remove from heat and pour into blender. Puree ingredients for about 15 seconds.

Spread half of glaze on one side of the chicken; bake 3 minutes. Turn chicken and spread remaining glaze. Bake for 3 minutes or more or until chicken is tender.

Nutrient content/serving = 168 kcal; 3 gm fat; 0.8 gm saturated fat; 1 gm fiber; 75 mg Sodium; 13% DV Vitamin A; 15% DV of Iron

Thompson Health's Day Of Dance Golden Jewel Blend Salad

Courtesy of Chef Donald Harter, Wegmans

1 Box Golden Jewel Blend, cooked
2 cups roasted vegetables
1/4 cup red wine vinegar
1/2 cup olive oil
Salt and pepper to taste

Prepare Golden Jewel Blend per directions on the box. Roast your favorite vegetables, drizzled with 1 Tbs. of oil in a 400 degree oven for 30 minutes or until tender.

Toss all ingredients together and enjoy hot or cold. Wegmans prepared oil and vinegar salad dressing may be substituted.

Bean Salsa:
1 pkg Good Seasons Zesty Italian Dressing
1/4 cup white wine vinegar
1/4 cup + 1T cup Olive Oil
1- 11oz can Mexican Corn (drained)
1- 16oz can Black Beans (drained)
1 Small Red Onion (chopped)
2 tomatoes (chopped)
1-2 Avacadoes (chopped, squirt with lemon juice to prevent discoloring)
Mix all ingredients gently together.
Chill for at least 2 hours.
Serve with "Scoops" tortilla chips.

Healthy Recipe    

My Favorite Salad Dressing

Here’s a tasty dressing recipe that will cost much less than the prepared version that can have upwards of 8-12 additives and preservatives you don’t need. Some weight loss experts advocate eating foods with five (5) or less ingredients. The reason is so your liver is free of filtering all those additives- instead of your fat- that you want to reduce.
The general rule of thumb is: the more a food is modified from its natural state, the higher the fat, sugar, and sodium content.  Do you want to be healthy and wholesome – OR – unnatural, with ingredients you can’t even pronounce, let alone know what they are?  Value YOU: put natural and wholesome foods packed with nutrition into yourself!
Bit of food trivia: did you know that Balsamic Vinegar is made from grape skin pressings that have never been permitted to ferment into wine? Balsamic is derived from the word balsamico (from Latin <>  balsamum, from Greek <>  balsamon) means "balsam <> -like" in the sense of "restorative" or "curative".  
You are what you eat!
My Favorite Salad Dressing

1/3 cup (6Tb) Balsamic Vinegar
2 Tb Olive Oil
1-2 Cloves of Garlic, freshly pressed
1 pinch of kosher salt
1 Tb Grey Poupon Mustard
Juice from 2-3 fresh lemon wedges
1 Tb dried Basil
∏ tsp dried Oregano
Put all ingredients into a sealed container and shake. (To keep the oil and vinegar from separating, you must add the mustard.)

This is enough for a large salad that serves 8. Unused dressing can be stored in a glass or stainless steel container in refrigerator. (Do not store in plastic.) Prior to serving: allow to return to room temperature.

Calories per serving: 35 

Where Spirit Recipes Come From...    

Meet Our Registered Dietitian
Linda Rowsick, R.D.