Nourishing  Food Recipes

by Sanam Khalil

 America is now known as the fattest country in the world. Many Americans blame the fast food industry for advertising, selling unhealthy foods and selling oversized portions.  Here are some facts why eating healthy is important: healthy eating helps reduce cancer risk, helps with diabetes management, heart health and stroke prevention, eating well supports strong bones and teeth, and it helps with better mood and how you feel about yourself.  Below are some recipes to help you get the new year started with food for a good life:


                                                             Asparagus wraps 


Wrap one slice of prosciutto around each asparagus spear, starting at the bottom, and spiraling up to the tip. Place the wrapped spears on the prepared baking sheet. 


  • Ingredients

- One pound asparagus, tough ends trimmed and discarded

- 8 ounces prosciutto, very thinly sliced 

- 1 tablespoon olive oil 

-6 ounces fresh california mozzarella

  •  Directions 

Preheat oven to 400F, wrap 2 asparagus spears and a slice of mozzarella with a slice of prosciutto. Place spears on baking sheet. Drizzle olive oil on the tips and the end of the asparagus. Roast for 8 to 10 minutes, until the asparagus is cooked through and the prosciutto becomes crispy.


Banana Creme Licuados 


This is a very delicious late snack that you can eat whenever you have a sweet tooth. Its healthy, but also stastfies you. 

  • Ingredients 

- 1 cup of milk (any milk you desire)

-1 ripe banana cut into chunks

-1|2 teaspoon vanilla extract 

-1|8 teaspoon cinnamon 

-4 ice cubes 

  • Directions

Place all ingredients in blender or food processor and blend until smooth.


Avo-cottage cheese toast 


Avo-cottage cheese is very healthy, and as well as getting all your nutrients from it. You can get your carbohydrates from the bread, your portoein from the cheese, and your healthy fats from avocado. 

  • Ingredients 

-2 (1|2 - inch thick slice bread) 

-1|4 cup cottage cheese (4% milk fat) 

-1 ripe fresh avocado,halved, pitted, peeled, and cut into small dice

-2 teaspoons diced ripe tomato 

-1 teaspoons snipped fresh basil

-freshly ground pepper to taste


  • Directions

Serves; 2 people 

Prep time; 5 minutes 

Toasts bread and spread with diced avocado. Top with cottage cheese. Sprinkle with tomatoes, olives, and basil. If you wish you can add pepper. 


Baked potato soup 


Baked potato is really amazing dish and full of flavor. It's one of the best dishes especially during cold weather. It's very relaxing dish that helps you feel toasty and warm inside when your feeling sick.  

  • Ingredients

-3 tablespoons olive oil 

-3 cloves garlic,minced 

-1 large yellow onion,chopped 

-2 carrots peeled,chopped

-2 celery stalks,chopped 

-1 bay leaf

-2 teaspoons dried thyme 

- 2 49oz cans chicken broth 

-5 large baked potatoes 

-1 cup heavy whipping cream 




  • Directions

In a large saucepan, heat oil, add garlic, onion, carrots, celery, bay leaf and thyme and saute until softened, around 10 minutes. After 10mins add the broth. Bring to a simmer and simmer uncovered for 30minutes. Mix with blender until creamy. Serve each bowl like a baked potato with choice of toppings.