Eat Well

Family Cooking together

How you choose to fuel your body will have a big impact on your overall health. Our top articles this Spring are from the Academy of Nutrition and Dietetics:

Curious what your health care team eats? Nutritionist approved recipes are below. Check back for seasonal updates.

Erin's Favorite Recipes

Check out these links to some of my favorite recipes:

Mango Avocado Banana Green Smoothie

Yummy mango banana smoothie
Looking for a way to increase your intake of vegetables? This recipe is delicious and 4 year old approved! Cheers.

1 Banana, frozen
1 cup mango chunks, frozen
1 cup spinach
½ medium avocado
1 cup almond milk
Splash of vanilla extract

Blend to desired consistency.



Italian Salsa

Submitted by Tracey B., staff member from the Newmarket center

Italian Salsa

1 Bag of broccoli cole slaw
1 Can white corn, drained
1 Can black beans, drained
1/4 – 1/2 Red onion chopped, the amount depends on how much you like onion
1 Pepper, any color
1/2 bottle of your favorite Italian dressing

Mix all ingredients together. Let it set in the refrigerator for a few hours prior to eating, over night for the best flavor.
Serve with your favorite crackers or corn chips.


Garlic Chicken and Spiral Veggies

Submitted by Michelle G., staff member from the Newmarket center

Garlic Chicken and Spiral Veggies


Olive oil
1 Diced onion
6 Cloves diced garlic
2 Skinless chicken breasts, cut into 1-inch cubes
¼ c. cooking wine
Low sodium chicken broth
Spiral veggies (I prefer turnip spirals, as it is the closest to real pasta, but you could use any type of spiral veggie)
Grated parmesan (optional)

Heat the olive oil in a pan over medium heat. Add onion and cook until browned. Add garlic and sauté for 30 seconds. Add chicken. Sauté until chicken is cooked through. Add cooking wine and scrape the bottom of the pan to bring up the browned bits. Simmer for 3 minutes. Add chicken broth; the amount will depend on how much “sauce” you want over your veggies. I would use a minimum of 1 cup, but you can use more. Simmer until broth begins to bubble. Add spiral veggies to the pan and simmer in the broth for 3-5 minutes. I prefer my veggies “al dente,” so feel free to cook longer if you prefer a softer consistency. If you would like more sauce, this is where you would add more chicken broth. Serve with grated parmesan.

Spaghetti Squash Gratin

Spaghetti Squash Gratin

2 ½ lb. spaghetti squash (yield 3 c. of spaghetti squash)
2 eggs
1 c. reduced fat shredded cheddar cheese
½ c. plain low-fat Greek yogurt
2 cloves garlic, minced
½ tbsp. fresh thyme
¼ tsp. salt
¼ tsp pepper
¼ c. reduced fat grated Parmesan cheese
Cooking spray

    1. Preheat oven to 400 degrees.
    2. Halve squash and scoop out seeds. Bake face down on baking sheet lined with parchment paper until squash is easily pierced with fork, about 30 minutes. Allow to cool, then scoop out the spaghetti strands and place in a large bowl.
    3. Meanwhile, in a medium size bowl, mix remaining ingredients except for Parmesan cheese. Stir mixture into the spaghetti squash strands.
    4. Spread into a lightly greased casserole dish. Top with Parmesan, and press down to moisten. Bake uncovered for 30 minutes.

Recipe from Optavia, LLC

Pot Pie

Erin's Pot Pie Erin's Pot Pie

*3 medium Yukon gold potatoes
*3 tablespoons olive oil, divided
*1 large onion finely chopped
*6 carrots peeled and sliced
*1 medium zucchini sliced
*2 stacks of celery sliced
*2 tablespoons unsalted butter
*1/2 cup all-purpose flour
*1 1/2 cups of milk
*2 cups vegetable broth
*1 1/2 teaspoons salt
*1/2 teaspoon black pepper
*1 teaspoon dried thyme
*3/4 cup of frozen peas
*1 sheet puff pastry thawed and unfolded

1. Preheat oven to 400 degrees Fahrenheit.
2. Pierce potatoes several times with a fork or knife, and microwave until cooked through, about 5-10 minutes. Allow potatoes to cool to the touch and chop them into 1/2-inch to 1-inch sized pieces. Transfer cubed potatoes to a large bowl, and set aside.
3. Heat a large pot or Dutch oven over medium-high heat, and add 1 tablespoon of olive oil. Once the oil is hot, sauté the onions until starting brown and caramelize, about 15-20 minutes. Add the carrots, zucchini, and celery to the onions, and continue to cook until tender, about 5-7 minutes. Transfer cooked vegetables to the large bowl with the potatoes, and set aside.
4. Reduce the heat to medium, and add the butter and 2 tablespoons of olive oil to the same pot. When the butter has melted, stir in the flour and cook, stirring constantly for 1 minute. Slowly and gradually stir the milk, broth, thyme, salt, and pepper into the flour mixture. Continue to stir constantly as the sauce thickens.
5. Turn the heat off, and stir the cooked vegetables and the peas into the sauce, until well combined. Adjust for salt and pepper.
6. Pour the filling into a 13×9-inch baking dish, and bake for 18 minutes. Remove the dish from the oven and stretch the defrosted puff pastry over the top of the filling, gently folding some of the pastry over the sides of the pan. Using a sharp knife, cut 3 slits in the top of the puff pastry to allow steam to escape. Return the baking dish to the oven and bake for an additional 10 minutes or until the puff pastry is a golden brown and the filling is bubbly. Cool for 5-10 minutes before serving.

Mediterranean Bowl

Try this healthy lunch alternative
Bottom layer: Quinoa cooked according to package except I used a homemade vegetable broth instead of water to add more flavor.

Next layer: Tomato, cucumber, and bell peppers chopped with garlic powder and a little olive oil added.

Following layer: Artichokes and kalamata olives.

Top layer: Drain a can of low sodium chickpeas and add to a bowl. Drizzle with olive oil and add your favorite seasonings. I typically use chili powder. Spread chickpeas on a baking sheet and roast at 400 degrees until crispy.

Have fun experimenting with different layers.



Camping Menu

Prepped Kabobs  Banana S'mores Banana S'mores on the grill
One of my favorite parts about summer is camping. I love being outside surrounded by all the sounds of nature and food seems to taste better when camping. We recently went on a camping trip and I thought I’d share one of the meals we cooked over the fire.

Kabobs are a great food to bring camping because everyone can make their own with vegetables they like, clean up is easy, and you can cut the vegetables at home ahead of time. For our kabobs we used onion, pepper, cherry tomatoes, fresh pineapple, and steak. To help with even cooking try to cut everything to about the same size.

Our sides included rice pilaf (I used a boxed variety for simplicity) and fresh sliced melon. I cut the melon at home and stored it in a large mason jar in the cooler.

What’s a vacation without dessert? I sliced bananas the long way and added bits of chocolate and marshmallow. Next, I wrapped them in foil and placed over the fire to melt. Try not to place them directly over the hottest part of the fire.

Happy Camping!










Pina Colada Fruit Leather

One pineapple, cored and cut into chunks
2 tablespoons orange juice
One, 14 oz. can coconut milk, unshaken
1/2 cup maraschino cherries, sliced in half (I used raspberries instead)

Preheat the oven to its lowest setting, about 170 degrees F. Line a rimmed baking sheet with a silicone mat or wax paper. Set aside.

In a blender, combine the pineapple and orange juice. Open the can of coconut milk; scoop the cream off the top and into the blender. It should be about 1/4 cup or so. Blend the mixture until itis pureed.

Place a medium saucepan over medium heat, add the fruit puree, and cook until it reduces by half, about 20 minutes. Remove from the heat when it measures about 2 cups.

Pour the mixture onto the prepared baking sheet. Tilt the sheet so it evenly covers all four corners with the puree. Sprinkle the cherries across the top of the puree. Bake until tacky, checking for doneness every 30 minutes. Cook time will be about 2 to 3 hours.

Remove from the oven and let cool completely. Peel the sheet from the liner, and slice into strips. Stack strips with wax paper in between, or roll up each strip. Store in an airtight container.

This is a great recipe to experiment using different fruits such as mango and strawberries.

Grilled Pizza

Erin's grilled pizzaErin's Pepperoni Pizza
Dietitian or not, pizza is a favorite at my house. When the temperatures rise we take a lot of our cooking outdoors. I loved the simplicity and versatility of this dish

Start with one pound of pizza dough, homemade or store bought. Warm the dough to room temperature and roll out on a floured surface. We typically make two pizzas from the one dough but you can make smaller ones and experiment with different toppings. The dough should be rolled fairly thin for grilling.

Preheat the grill to about 400 degrees, then set heat to medium before putting pizzas on.

Prep all the toppings for the pizza and have them ready by the grill.

Spray the grill with a heat safe cooking spray such as the one made by Weber.

Grill the dough on one side for 30 seconds, then flip

Next add your favorite pizza toppings. On one pizza we added sauce, fresh mozzarella, and pepperoni. The second pizza has fresh mozzarella, sliced tomato, fresh basil, and a drizzle of Harissa flavored olive oil.

Grill until the bottom starts to char in places and remove for slicing.

Erin’s Summer Time Watermelon Salad

Erin's Watermelon Salad
Cubed pieces of watermelon

A bit of feta cheese, I love the saltiness of feta but remember that a little goes a long way

Julienned fresh basil

Drizzle with balsamic vinegar

Move Your Body

Learn more about our community exercise programs.
Only one in five adults meet the US guidelines for physical activity, yet it is one of the best things you can do for your health and your overall mood. One of the easiest ways to move more is to get outside and enjoy the beautiful spring weather. Check out some of these local activities to get you walking:

Of course, the best exercise is the one you love. Get your body moving! Start with an activity you enjoy and exercise will never be a chore.

Manage Stress

Stress is a normal part of life. Negative stress can impact your health and quality of life. However, when managed positively stress can lead to personal growth and change.

Stretching on a yoga mat


Yoga is the practice of blending the mind and the body through movement and breathing. Many studies have shown that yoga can help reduce stress and enhance your overall sense of wellbeing.

Expand Your Knowledge

We are fans of health podcasts that can help expand knowledge on a variety of topics. Kaiser Permanente has a fabulous series of health and wellness podcasts on a variety of topics from sleep and weight loss, to cancer and heart health. With a focus on healthy changes, most are between 30-45 minutes and free to download.


balancing stone tower against blue sea


Meditation is another practice that can help manage stress. There are many free meditation apps available online such as In Sight Timer. These apps will take you through a guided meditation.

One of the great things about meditation is you don’t need an app or any equipment. And best of all you can do it anywhere.

A simple technique is the Four by Four Breathing Meditation.

Mother with 3 adult daughters
      • To start take a deep breath for four counts
      • Hold the breath at the top of the inhale for four counts
      • Then exhale for 4 counts
      • Finally hold the exhale at the bottom of the breath for four counts
      • Repeat this breathing technique four times

Behavioral Health Services

For some people these techniques will not be enough to manage stress. If this sounds like you, we encourage you to speak with your provider or a member of our Behavioral Health team.