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recipes
Start your healthy food journey here
“Eating healthy food fills your body with
energy and nutrients. Imagine your cells
smiling back at your and saying: “Thank
you!”

—Karen Salmansohn
 TABLE OF CONTENT

01. Avocado Toast

Cook time: 5
Lemon Parmesan 03.
minutes Chicken
Cook time: 35
minutes

02. Mexican Street Corn Skillet Chocolate 04.

Pasta Salad Chip Cookie
Cook time: 45-60 Cook time: 55
minutes minutes
01. Recipe
Avocado toast
 This is an easy breakfast recipe that
won’t take any time out of your day.
With very few ingredients it's easy
About this to make when you're on the go.
While is quick and easy it's also
recipe: delicious. I like to make this meal
when I'm trying to get out the door
and get to class and still have a
healthy breakfast.
 What ingredients you need!
● One ripe avocado (you can let it sit till it reaches desired softness. I
like mine rather soft I think it spreads easier on the toast)
● Sea salt
● Ground pepper
● Whole grain or whole wheat bread ( you can really use whatever you
prefer this is just what is recommended.)
● One clove of garlic
● 2 tablespoons of extra-virgin olive oil or unsalted butter (I prefer the
taste of butter)
● Crushed red pepper flakes ( this ingredient is optional)
 1. Half, pit, and peel your avocado. Then mash it up with a
fork in a bowl until it is smooth with a few chunks. Then
mix in the salt and ground pepper. (You can really put as
little or as much as you desire)
2. Toast your bread. You can do this in a toaster or what I
like to do is toast my bread in a pan with butter for

Steps
some flavor, but this can also depend on how much
time you have; a toaster would be the fasted way.
3. Peel and half your garlic clove. Then lightly rub one side
to 4.
of the toast with the garlic till fragrant.
Lightly brush the bread with olive oil or unsalted butter
make: then season with salt and pepper ( once again to your
liking)
5. Spread your avocado mixture on the toast. Then season
with salt and pepper (to your liking) and the red pepper
flakes if you're using them.
6. Enjoy!
02. Recipe
Mexican Street Corn Pasta Salad
 I really enjoy this meal; I eat it for
lunch or dinner. This meal can take a
while to prepare but is overall worth
About this it, not only is it tasty but it can last
me up to a week in leftovers. This is
recipe: good if you are into meal prep, if
you are a busy person, or just to
save money. This meal is also
vegetarian.
 What ingredients you need!
● Fresh cilantro: ¼ cup ( this ingredient is optional based on taste)
● Frozen corn: one bag
● Medium-size jalapeno: 2
● Red onion: ½ cup
● Lime juice: ¼ cup
● Mayonnaise: ¼ cup
● Pasta, dry: 8oz
● Black pepper: ½ tsp
● Chili powder: ½ tsp
● Kosher salt: 1 tsp
● Cotija cheese: ½ cup
● Sour cream: 3 tbsp
 1. Bring a pot of water to a boil. Then add your pasta (I
like to add salt to the pasta while it's boiling but this is
up to you) let the pasta cook as long as desired or as
long as the box advises. Once done drain it and set it
aside.

Steps
2. While the pasta is cooking, dice the red onion and
jalapenos and set them aside.
3. Cook your corn. The way you cook the corn is really for
to you to decide, you may boil it if that is your preference.
Personally, I like to roast the corn in a pan on the
make: stovetop with some olive oil and cook till golden
brown. It gives a nice flavor and texture.
4. Mix together the mayonnaise, lime juice, black pepper,
salt, chili powder, and sour cream in a bowl and set
aside.
5. In a large bowl combine the pasta, red onion,
jalapenos, corn, sauce, cilantro, and cotija cheese
together, and enjoy!
6. Refrigerate the leftovers.
03. Recipe
Parmesan Chicken
 This is a really good chicken recipe
and rather easy to make. It has very
few ingredients and is fairly quick.
About this You can also pair just about any side
you want with this dish.
recipe:
 What ingredients you need!
● All-purpose flour: 1 cup
● Kosher salt and black pepper
● Large eggs: 2
● Seasoned dry bread crumbs: 1 ½
● Parmesan cheese, freshly grated:½ cup
● Lemon zest: 1 tsp
● Fresh thyme leaves, chopped: 1 tsp
● 6 boneless skinless chicken breasts
● Unsalted butter: 1 tbsp
● Olive oil: 1 tbsp
● Arugula: 5 oz
● Lemon juice: ¼ cup or 2 lemons
 1. Combine the flour, 1 tsp of salt, and ½ tsp of pepper on
a dinner plate. (not a bowl as you will have to dip the
chicken in this)
2. On a different plate beat the eggs with 1 tbsp of water
3. On a third plate combine the bread crumbs, lemon zest,
thyme, and ½ cup of Parmesan cheese. Set the plates
aside.
Steps 4. Pound the chicken breasts between two sheets of
parchment paper till they are ¼ inches thick. You can
to use a meat mallet but personally, I use a rolling pin.
Then dip both sides of the chicken into the flour
make: mixture, and immediately after dip the chicken into the
egg mixture, finally cover the chicken in the
bread-crumb mixture.
5. Heat the butter and oil in a large pan over medium-low
heat. Cook the chicken breasts for 2-3 minutes on each
side, till the chicken, is cooked through.
6. Whisk together the lemon juice, ½ cup of olive oil, ½ tsp
of salt, and ¼ tsp of pepper. Mix together with the
arugula in a bowl till the arugula is moist. Toss well.
7. Put some arugula on top of the chicken breasts add
Parmesan cheese on top and enjoy!
04. Recipe
Skillet Chocolate Chip Cookie
 I love this dessert recipe; it is
delicious and the perfect easy
dessert! It is perfect for the
About this weekend when you finally get a
break and sit down for a movie. This
recipe: is what you want to be eating. Just
because you want to eat health
doesn’t mean you never get to eat
anything sweet again; everything is
good in moderation!
 What ingredients you need!
● Butter softened: 2 sticks
● Brown sugar: one cup
● Granulated sugar: ½ cup
● Vanilla extract: 1 tbsp
● Eggs: 2
● All-purpose flour: 2 cups
● Instant coffee: 2 tsp
● Baking soda: 1 ½ tsp
● Salt: 1 tsp
● Semi-sweet chocolate chips: 2 cups
● Ice cream (optional)
● Whipped cream (optional)
 1. Preheat oven to 350 degrees F. Let it heat while you
prepare the rest of the dish.
2. Combine the butter, brown sugar, and granulated sugar
in a large bowl. Mix till smooth. Then add the vanilla

Steps 3.
extract and eggs and mix well.
In a separate bowl combine the flour, instant coffee,

to 4.
baking soda, and salt.
Slowly add the dry ingredients to the wet ingredients.

make:
Mixing well between pours.
5. Add the semi-sweet chocolate chips.
6. Spread the mixture evenly in a 10-inch skillet and bake
for 30-40 minutes. Till golden brown.
7. Add the toppings (personally, I like vanilla ice cream
and whipped cream, but it is up to you!) and enjoy!