Healthy Recipes
and Weelkly Meal Planner

Thompson Health and Spirit of Women are pleased to offer you a selection of healthy recipes through the My Health E-Recipes website. Click below for more information and to access recipes, shopping lists and weekly meal planners. Information about special diets and food allergies is also available on this site. 

Step #1: Create Your Personal and Family Profiles
You can set up your own personal profile or a comprehensive plan that addresses the needs of your entire family. Do you have picky eaters or family members that suffer from food allergies? Does Dad have diabetes? My Health eRecipes those issues and more. Simply include any food allergies or food dislikes in your personal profiles and these foods will be eliminated from your meal plans. Click here to get started.

Step #2: Get Custom Meal Plans Every Week
Our system automatically fills out your weekly meal plan based on your profile. You can then modify your week's plan as you wish – adding recipes (sides, desserts, salads and soup, etc..) or replacing dishes with different recipes that meet your tastes and health needs. It's that easy.

Step #3: Print Shopping Lists and More
Once you have a meal plan, My Health eRecipes automatically generates a shopping list with all the wholesome, delicious ingredients for your weeks' recipes. It makes grocery shopping simple and worry-free. My Health eRecipes also helps you maintain a fully stocked pantry filled with nutritious basics so you'll always be ready to dish up delectable meals that address your family's health needs.


American Classic Cheesecake


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


Grilled Haddock
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.

Heart Healthy Apricot Glazed Chicken

Courtesy of Linda Rowsick, R.D. Yield 4-servings

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’!

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.








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 

Spirit of Women Special Recipes    

Spirit Special Recipes
were posted and reviewed by Thompson's 
Registered Dietitian
Linda Rowsick, R.D.