The Health Hub

11/21/2025

11/19/2025

Spinach & Turkey Lasagna

Ingredients

For the sauce:

1 lb lean ground turkey (or ground chicken)

1 tbsp olive oil

1 small onion, diced

3 cloves garlic, minced

1 medium carrot, finely diced

1 red bell pepper, diced

1 (24 oz) jar no-sugar-added marinara sauce

1 (15 oz) can crushed tomatoes

1 tsp Italian seasoning

1/2 tsp crushed red pepper flakes (optional)

Salt and pepper to taste

For the ricotta layer:

1 1/2 cups part-skim ricotta cheese

1 cup low-fat cottage cheese

1 large egg

2 cups chopped spinach (fresh or frozen, squeezed dry)

1/2 cup grated Parmesan cheese

1 tsp garlic powder

For layering:

9 whole-grain or lentil lasagna noodles (cooked if required)

1 1/2 cups shredded part-skim mozzarella cheese

Fresh basil or parsley for garnish

Instructions

1. Heat olive oil in a skillet over medium heat. Add onion, garlic, carrot, and bell pepper. Sauté for about 4–5 minutes until softened.

2. Add ground turkey and cook until browned.

3. Stir in marinara sauce, crushed tomatoes, Italian seasoning, red pepper flakes, salt, and pepper. Simmer uncovered for 15–20 minutes.

4. In a bowl, mix ricotta, cottage cheese, egg, parmesan, garlic powder, and spinach until smooth and well combined.

5. Spread a thin layer of the turkey sauce at the bottom of a 9x13 baking dish. Add 3 noodles.

6. Spread half of the ricotta mixture, then top with one-third of the sauce.

7. Repeat: noodles → remaining ricotta → another layer of sauce.

8. Finish with the final 3 noodles and remaining sauce. Sprinkle mozzarella on top.

9. Cover with foil and bake at 375°F (190°C) for 25 minutes. Remove foil and bake another 10–15 minutes until the top is bubbly and lightly browned.

10. Let the lasagna rest for 10 minutes before slicing. Garnish with chopped basil or parsley.

Enjoy! 😋

11/16/2025

Mixed Berry Pie

Ingredients

For the crust (whole-grain & lightened up):

1 ½ cups white whole wheat flour (or a mix of whole wheat pastry flour and all-purpose)

½ cup almond flour (adds healthy fats & texture)

½ tsp sea salt

1 tbsp coconut sugar

½ cup cold unsalted butter (or coconut oil for dairy-free)

¼ cup plain Greek yogurt (or dairy-free yogurt alternative)

3–4 tbsp ice water

For the berry filling:

4 cups mixed berries (fresh or frozen — blueberries, raspberries, blackberries, strawberries)

¼ cup pure maple syrup or honey

1 ½ tbsp arrowroot powder or cornstarch

1 tbsp lemon juice

1 tsp lemon zest

1 tsp pure vanilla extract

1 tsp cinnamon (optional)

For brushing:

1 egg, beaten (or unsweetened almond milk for vegan option)

Light sprinkle of coconut sugar on top

Instructions

1. In a large bowl, whisk flours, salt, and coconut sugar.

2. Cut in cold butter until mixture resembles coarse crumbs.

3. Stir in Greek yogurt and add ice water gradually until the dough just comes together.

4. Divide in half, shape into two discs, wrap, and chill for at least 30 minutes.

5. In a mixing bowl, toss berries with maple syrup, lemon juice, zest, vanilla, cinnamon, and arrowroot. Let sit 10 minutes to thicken slightly.

6. Roll out one dough disc on a floured surface and line a 9-inch pie dish. Pour in the berry mixture.

7. Roll out the second disc and cut into 1-inch strips. Lay strips in a lattice pattern over the filling.

8. Crimp edges and brush with beaten egg or almond milk. Sprinkle lightly with coconut sugar.

9. Preheat oven to 400°F (200°C). Bake for 20 minutes, then reduce heat to 350°F (175°C) and bake another 30–35 minutes, until golden and bubbly. If edges brown too quickly, cover loosely with foil.

10. Let pie cool for at least 1 hour before slicing. Serve warm or chilled.

✨This pie is delicious on its own or with a spoonful of Greek yogurt or coconut whipped cream.

Enjoy! 😋

10/24/2025

Light & Healthy White Chocolate Cheesecake (No Refined Sugar)

Ingredients (Makes 8 Slices)

Chocolate Almond Crust:

1 cup almond flour

2 tbsp unsweetened cocoa powder or cacao powder

2 tbsp melted coconut oil

2 tbsp honey or maple syrup (or monk fruit syrup for low sugar)

1 tsp vanilla extract

Pinch of sea salt

Cheesecake Filling:

8 oz reduced-fat cream cheese (softened)

1 cup plain Greek yogurt (2% or nonfat)

¼ cup honey or maple syrup

1 large egg + 1 egg white

1 tsp vanilla extract

3 oz white chocolate (preferably sugar-free or at least 70% cocoa butter) OR

DIY “healthy white chocolate” substitute:

2 tbsp cocoa butter + 1 tbsp coconut oil + 2 tbsp maple syrup (melted together)

Topping:

Fresh berries (red currants, raspberries, strawberries)

1–2 tsp honey or powdered monk fruit for light dusting

Optional drizzle: 1 tsp melted dark chocolate or balsamic reduction

Instructions

1. Preheat oven to 325°F (165°C).

2. Mix almond flour, oats, coconut oil, honey, vanilla, and a pinch of salt.

3. Press into a parchment-lined springform pan (8–9 inches).

4. Bake 8–10 minutes, then cool.

5. Melt white chocolate (or cocoa butter mix) in a double boiler or microwave in 15-second bursts.

6. In a bowl, beat cream cheese until smooth. Add Greek yogurt, honey, vanilla, then melted chocolate.

7. Add egg and egg white, mix until just combined (do NOT over-mix).

8. Pour filling over cooled crust.

9. Bake for 35–40 minutes until edges are set but center slightly jiggles.

10. Turn off oven, crack door open, let cool inside for 1 hour (prevents cracking).

11. Refrigerate at least 4 hours or overnight.

12. Top with fresh berries.

If desired, lightly drizzle melted dark chocolate or balsamic glaze and dust with powdered monk fruit or cocoa.

Enjoy! 😋

10/22/2025

Mediterranean Seafood Pasta

Ingredients (Serves 4)

Seafood Mix:

½ lb shrimp, peeled & deveined

½ lb mussels, cleaned and debearded

½ lb clams (optional)

½ lb calamari rings

1 tbsp fresh lemon juice

Black pepper + red chili flakes (optional)

Pasta:

8 oz whole-grain spaghetti or chickpea pasta

Tomato-Herb Sauce:

1 tbsp extra-virgin olive oil

4 garlic cloves, minced

1 small yellow onion, finely diced

1½ cups no-salt-added crushed tomatoes or passata

1 cup halved cherry tomatoes

¼ cup dry white wine (optional, enhances flavor)

1 tsp smoked paprika or Italian seasoning

½ tsp red chili flakes (optional)

Salt to taste (start with ¼ tsp or use a pinch of sea salt)

Fresh basil or parsley, chopped

Instructions

1. Boil in lightly salted water until al dente. Reserve ½ cup pasta water, drain, and set aside.

2. In a large skillet, heat olive oil over medium.

3. Add onion and garlic, cook 2–3 minutes until fragrant.

4. Add crushed tomatoes, cherry tomatoes, smoked paprika/Italian herbs, and white wine.

5. Let simmer 5–7 minutes until slightly thickened.

6. Add shrimp and calamari first; cook for 2 minutes. Then add mussels and clams.

7. Cover with a lid and cook 4–5 minutes until shells open (discard any closed ones).

8. .Squeeze lemon juice, sprinkle black pepper and chili flakes.

9. Toss cooked pasta directly into the sauce. Add a splash of reserved pasta water if needed for silkiness. Toss with fresh parsley or basil.

10. Plate and garnish with herbs, a drizzle of olive oil, and fresh cracked pepper.

Optional: lemon zest, parmesan (use lightly), or crushed red pepper.

Enjoy! 😋