Healthy Recipes

Make a doctor's
     appointment

Welcome to Our Ever-Growing Collection of Healthy Recipes!

This selection of recipes has been recommended by our dietitians, who want to help you make the best eating choices you can. We hope you will enjoy this resource and find some new favorites to add to your repertoire of meals and snacks. We will continue to add to this collection, so visit this page, www.PacMed.org/recipes, to explore new and wholesome ideas for you and your family.

If you have questions about nutrition or your health, we invite you to make an appointment with your doctor or a PacMed provider. To talk with a PacMed representative, call 1.888.4PACMED (888-472-2633).

Download our collections of recipes here!

Our Latest Recipe - Ever-Changing Healthy Snack Mix

Makes 10 cups (one serving = 1/2 cup). Remember to measure your portion!

This throw-together snack mix combines salty and sweet flavors for a satisfying munch. And because it contains whole grains, fiber, protein and unsaturated fat, it provides an energy boost with hunger relief that lasts. Keep the recipe fresh by using different nuts or low-sugar cereals, but realize that the nutritional value will change.

In a large bowl, stir together:

• 4 cups dry-roasted almonds (no salt), sliced (Diced cocoa-dusted almonds are a delicious substitute)
• 2 cups Fiber One® Original cereal or another similar cereal
• 2 cups yogurt-covered raisins*
• 2 cups Special K® Red Berries cereal or another similar cereal

Measure out portions into sandwich bags for grab-and-go snacks, or store in a sealed container. Nuts last longer when kept in the dark or the refrigerator.

Nutritional information per serving as written:
•  Calories: 136.3   •  Fat: 11.4 g   •  Saturated Fat: 2.54 mg   •  Total Carbohydrate: 25.6 g  
•  Dietary Fiber: 5.7 g   •  Sugars: 13.6 g   •  Cholesterol: 0 g   •  Sodium: 48.4 mg  •  Protein: 5.4 g

* If you are concerned about your sugar intake, you can reduce the amount of yogurt-covered raisins to 1 cup (bringing one serving’s sugar value to 8.3 g). Other nutritional values and recipe yield will also change.

PacMed dietitian Elaine Cumbie provided this creative snack recipe. Cheers!

Eight No-Fuss Healthy Snacks

Convenience is one reason why kids and adults are more likely to reach for a bag of chips or a high-fat microwaveable snack. Try some of these healthier no-fuss alternatives instead to curb afternoon hunger pangs:

• Individual serving of fat-free yogurt or sugar-free pudding
• Microwaveable popcorn (a whole bag of 94 percent fat-free“butter-flavored” popcorn has less than 150 calories)
• Low-fat string cheese and a handful of cherry tomatoes
• Sliced apple with a tablespoon of peanut butter
• Banana
• A dozen baby carrots with hummus dip
• Cup of homemade trail mix with whole grain cereal, raisins and dry-roasted peanuts or almonds, or a cup of cereal with non-fat milk
• Whole wheat tortilla wrap with low-fat cheese (microwave just long enough to melt cheese)