Below are a sampling of Tanya's Healthy recipes. More will be added to this page as time goes on.

Warm Nutritious Lentil Salad

• 2 Cups Lentils (4 Cups Chicken Stock)
• 1 small head Broccoli (steamed)
• 1 Cup Grape Tomatoes (cut in halves)
• 1 small Garlic Clove (thinly sliced)
• 1/4 Cup Shaved Parmesan Cheese
• 4 TB Extra Virgin Olive Oil
• 1 TB Fresh Lemon Juice
• Salt and Pepper to taste

Serves 4 Cook the lentils until tender in chicken stock, use a 2 to 1 ratio of chicken stock to lentils. While the lentils are cooking, prepare the remaining ingredients and place them into a large mixing bowl. Once the lentils have cooked drain them very well and add them to the bowl, stir well and either serve warm or cold! Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year. Lentils are legumes along with other types of beans. They are a powerhouse because, not only are they very inexpensive, versatile and easy to prepare, they are extremely nutritious.

Red White and Blue Fruit Salad

• 2 Cups Strawberries (hulled and quartered)
• 2 Cups Blueberries
• 1 Pomergranate (scoop out seeds)
• 2 Cups Rasperberries
• 2 Bananas
• 1 tsp Lemon Zest
• 2 tsp Lemon Juice

Yields: 4-6 servings. Wash and gently dry the strawberries, blueberries and raspberries. Transfer them to a large serving bowl then peel and slice banana's into 1/2 inch thick discs, add them to the bowl. Cut open the pomergranate and scoop out the seeds, next add the lemon zest and juice. Toss all of the ingredients together gently to evenly coat the fruit with lemon juice. Serve in individual bowls and top with light Reddi Whipped Cream!

On-the-go mini Quiches

• 1 Cup Ham (small dice)
• 8 oz Cremini Mushrooms (sliced thin)
• 1 Cup Skim or 1% Milk
• 8 Egg Whites
• 2 Eggs
• 3 TB Shallots (minced)
• 1 Cup Skim or 1% Milk
• 1/2 Cup Low-Fat Swiss/Mozzerella or Cheddar Cheese
• Kosher Salt and Black Pepper to taste
• Extra Virgin Olive Oil

(Recipe Yields about 1 dozen) Place oven rack in center of oven, preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray. Heat a large nonstick skillet over medium-high heat then add ham and cook until golden brown, about 5 minutes. Transfer to a large plate. Next add 1 TB extra virgin olive oil to the pan, allow oil to heat then evenly scatter the mushrooms and do not stir, allow them to cook until they turn golden brown on one side, then stir allow them to finish cooking. Transfer mushrooms to the plate with the ham. Allow ham/mushrooms to cool for a few minutes. Whisk the eggs, egg whites in a medium bowl and add a pinch of salt and crack some black pepper to taste. Next add shallots, milk, and cheese--combine well. Divide the egg mixture evenly into the muffin tin sections. Then evenly add ham and mushrooms into each cup. Bake until the tops are just beginning to brown, 25 minutes. Allow them to cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely so that they can set. This recipe is very versatile because you can choose your favorite veggies/lean protein. These also freeze well just be sure to wrap them well with plastic wrap, and allow to thaw completely before eating or serving.

Mexican Chicken Salad

• 2 LB Chicken Breast (3 TB oil for grilling)
• 1 LB Brown Rice (I use frozen because it is quick! Trader Joes/Bird's Eye
• 1 Small Red Pepper (small dice)
• 1 Small Green Pepper (small dice)
• 1 Cup Canned Corn (rinsed, drained)
• 1/4 Cup Green Onions (thinly sliced)
• 2 Medium Tomatoes (small diced)
• 1 Small Jalapeno (minced)
• 1/2 Cup Cilantro (roughly chopped)
• 2 TB Lemon Juice
• Juice of 1/2 Lime
• 1/4 Cup Canola Oil
• Kosher Salt and Black Pepper to taste
• 1 Avocado (only use avocado immediately before serving to prevent oxidization)

Recipe serves approximately 4. Pre-heat grill. Place chicken breasts in a large bowl, add 3 TB canola oil, 1 TB kosher salt and 1/2 tsp cracked black pepper. Toss well to coat evenly then grill chicken on BBQ, set aside and allow to cool. Cook brown rice according to the directions on the packet, then onced cooked set aside in a large bowl to cool. Begin preparing the vegetables and add them to the bowl with the brown rice. Next add canola oil, citrus juice, cilantro, season well with kosher salt and black pepper-fold gently. Medium dice the cooled chicken then slice avocado. Portion rice salad into serving bowls, then top with chicken and avocado. Serve and enjoy! I like to double the recipe so that I can have it throughout the week, it will last about 3 days in the refrigerator. I just portion the salad into tupperware and it has everything I need in one dish, not to mention that it is delicious!

Grilled Coconut Shrimp on Skewers

• 2 lb Shrimp (peeled, deveined, leave tails on)
• 7oz Light Coconut Milk (about 1/2 a can)
• 1 Stalk Lemongrass (sliced thin)
• 1 TB Fresh Ginger (sliced thin)
• 1/4 Cup Green Onions (rough chopped)
• 1/4 Cup Cilantro
• 2 Cloves Garlic
• 1 Scotch Bonet (remove seeds, rough chop)
• 1 Lime (juice and zest)
• 2 TB Lemon Juice
• Kosher Salt and Black Pepper
• 3 TB Extra Virgin Olive Oil
• Wooden/Bamboo Skewers

(Marinade yields 2lbs Shrimp) Clean shrimp, dry with paper towel and place them in a large glass bowl. Fill a large rectangular dish with water and submerge wooden skewers, allow to soak while preparing marinade. This prevents the skewers from burning too quickly. Place all ingredients (except oil) in a food processor. Pulse until ingredients are combined, then add extra virgin olive oil while pulsing the food processor. Pour the marinade over the shrimp and toss well to evenly coat shrimp. Then cover and allow to marinade in the refrigerator for at least 1/2 hour. Remove skewers from the water then thread 3-4 shrimp per skewer, allowing a little room between each shrimp to ensure even cooking. Then grill shrimp skewers until tender and serve.

Easy Homemade Applesauce

• 4 Gala Apples (peel, remove core, large dice)
• 4 Fuji Apples (peel, remove core, large dice)
• 1 Cinnamon Stick
• 1/2 tsp Pumpkin Pie Spice
• 1 tsp Lemon Zest
• 1/4 Cup Golden Raisins

Once apples have been prepped, add all ingredients to a medium sauce pan, except for the raisins. Cover and cook on medium heat. Cook apples until they have broken down, about 30 minutes. Then remove cinnamon stick, transfer to a large bowl then fold in the raisins. Store in refrigerator. I make a large batch so that I have it on hand throughout the week. I use it to top my protein pancakes, stir it in my oatmeal, eat it as a snack, adds flavor to cottage cheese, also it's a delicious healthy dessert! The uses are endless.

Nutritious Quinoa Stuffing

• 3 Cups chicken stock, (***1/4 Cup to add at the end)
• 1.5 Cups quinoa
• 1/2 Cup thinly sliced leeks
• 1/4 Cup thinly sliced shallots
• 1/2 Cup small diced celery
• 2 cloves of minced fresh garlic
• 2 Cups quartered shitake mushrooms
• 1/4 Cup roughly chopped parsley
• 1 TB chopped fresh sage
• 1/2 Cup roughly chopped walnuts
• 1/2 Cup dry unsweetened cherries
• 1/4 Cup flax meal
• Kosher Salt and Black Pepper
• Extra virgin olive oil.

Serves 8-10 people. Bring chicken stock to a rolling boil (for additional flavor add 2 sprigs of fresh thyme and 1 bayleaf to chicken stock, then remove once quinoa has cooked) then add quinoa and cook according to packaged directions. In a large saute pan using medium heat, add 3 TB of extra virgin olive oil then add the leeks, shallots and celery, cook until translucent and tender (5 mins). Then add garlic, mushrooms (season with salt and pepper) and allow to cook until mushrooms are tender (5 mins). Next add and stir in parsley, sage, cherries and walnuts then taste and adjust seasonings. Remove the pan from heat, stir in flax meal then add the mixture to the quinoa, fold well until fully combined. ***You may add 1/4 cup of pre-boiled chicken stock to moisten to stuffing. Transfer to a serving dish and serve or cover and refrigerate for later, microwave to reheat. Prepare and enjoy this healthy delicious Quinoa Stuffing this holiday season!

Healthy Winter Gratin

• 4 Cups Low Fat Milk
• 1 Garlic Clove
• 2 Sprigs of Fresh Thyme
• 1 Large Bayleaf
• 1 1/2 LB Yukon Gold Potatoes
• 1 1/2 LB Butternut Squash
• 4 Vidalia Onions (for caramelizing)
• 3 TB Extra Virgin Olive Oil
• Kosher Salt and Black Pepper to taste
• 1 1/2 Cup Gruyere Cheese

Serves about 8-10. Preheat oven to 400 degrees F. Slice onions paper thin using either a knife or mandoline slicer. Heat a large skillet (use medium heat) and add 3 TB Extra Virgin Olive Oil then add onions stir to coat with oil. Allow to cook on medium heat and caramelize, this process can take up to 1.5-2 hours stir occasionally (use medium-low heat to prevent burning) In a medium saucepan add milk, 2 sprigs of fresh thyme, bayleaf and garlic clove, allow to simmer for about 10 minutes then turn off heat. Cover with a lid until ready to use. Strain liquid before pouring over squash and potatoes. Preheat oven to 400 degrees F. Peel potatoes and butternut squash, then remove seeds from squash. Using a mandoline slicer, slice potatoes and squash into 1/8 inch discs. Spray a large shallow baking dish with PAM and then evenly arrange one layer of butternut squash, overlap pieces 1/4 of the way. Spoon caramelized onions evenly on top (in-between each layer) also season each layer lightly with kosher salt and black pepper. Repeat this process alternating between butternut squash and potatoes until you run out. Pour the strained milk in the dish and gently push down to ensure that vegetables are covered. Sprinkle with Gruyere cheese, cover tightly with foil and then bake for 1/2 hour, then remove foil and bake for an additional 20-30 minutes and until golden brown. Allow to cool for about 15 minutes to set before cutting and serving. This Gratin is much lower in fat and calories than a regular Gratin. It is a classic dish that will please any and every crowd. It also can be pre-made and re-heated, it travels well. Enjoy!

Roasted Beets with Fresh Thyme

• 2 LB Beets
• 1 Large Shallot (thinly sliced)
• 1 Garlic Clove (minced)
• 3 Sprigs of Fresh Thyme (remove stems)
• Kosher Salt and Black Pepper to taste
• 3 TB Extra Virgin Olive Oil
• 1 tsp Fresh Lemon Zest
• 1/2 Cup Fresh Goat Cheese (crumbled)

Serves 6-8. Preheat oven to 400 degrees F. Use gloves to prevent hands from staining. Peel, then cut beets into a large dice then transfer to a large mixing bowl. Add thyme, garlic, shallots, oil, salt and pepper. Arrange evenly on baking sheet and roast until tender. Allow to cool transfer to a serving platter and sprinkle with fresh lemon zest and crumbled goat cheese. Serve at room temperature. A healthy and colorful addition to your plate on Thanksgiving or any time of the year!

Sweet Potato Casserole

• 2LB Sweet Potatoes
• 1/2 tsp Vanilla Extract (good quality)
• 1/2 tsp Cinnamon
• 2 TB Orange Blossom Honey
• 1 TB Orange Zest
• Kosher Salt and Black Pepper to taste

Serves about 6-8. Preheat oven to 375 degrees F. Peel sweet potatoes and lightly rub with oil, then wrap them with foil covering them entirely. Roast until tender and soft, about 1 hour. Remove them from foil and transfer them to a large glass/stainless mixing bowl then add vanilla extract, cinnamon, orange blossom honey, orange zest, kosher salt and black pepper. Then whip ingredients together using a hand held mixer. Taste to check for seasoning and adjust accordingly. Transfer to a serving dish and enjoy! A perfect side dish to serve on Thanksgiving Day. This recipe is simple and of course delicious and nutritious. I prefer to roast the sweet potatoes to retain the nutrients as oppose to boil them.