Healthy Recipes – Weld Family clinic

Inside Out Cabbage Rolls

2 lbs lean ground beef or ground turkey

1 large chopped onion

1 small head of cabbage chopped

2 cans of diced tomatoes (14.5 oz)

1 can of tomato sauce (8 oz)

½ cup of water

2 garlic cloves (minced)

2 tsp salt

1tsp black pepper


  1. Heat a Dutch oven or large skillet over medium-high heat.
  2. Cook and stir beef and onion in the hot Dutch oven until browned and crumbly, 5 to 7 minutes.
  3. drain and discard grease.
  4. Add cabbage, tomatoes, tomato sauce, water, garlic, salt, and pepper and bring to a boil.
  5. Cover Dutch oven, reduce heat, and simmer until cabbage is tender, about 30 minutes.

Stuffed Spaghetti Squash

1 tbsp plus 1 tsp. olive oil, divided

1 1/2lbs lean ground beef

1yellow onion, diced

1shallot, diced

3cloves garlic, minced

8cremini mushrooms, diced-optional

1tsp dried oregano

1tsp dried basil

1tsp dried thyme

1/2tsp plus 1/2 tsp. sea salt, divided

1/4tsp plus 1/8 tsp. ground black pepper, divided

4cups tomato sauce

2small round spaghetti squash

grated parmesan,for garnish


  1. Preheat oven to 425 degrees F and line a baking sheetwith aluminum foil.
  2. Carefully slice the spaghetti squash in half through the stem. Using a spoon, scrape out the seeds and discard.
  3. Lightly drizzle olive oil over the cut-side of the spaghetti squash. Then, lightly sprinkle with 1/2 tsp. sea salt and 1/4 tsp. ground black pepper until evenly coated.
  4. Place the squash, cut side up, on the baking sheetand place into the oven.
  5. Roast until a fork can easily scrape the spaghetti squash flesh away, approximately 40-45 min.
  6. Now, remove from oven and allow to cool.
  7. Once cool, carefully scrape out the spaghetti squash “noodles” from the skin, taking care to keep the outer skin in tact, since this will serve as the bowls.
  8. Heat remaining tbsp. olive oil in a large skilletover medium-high heat.
  9. Add the ground beef to the oil and break into crumbles.
  10. Add the onion, shallot, garlic, and mushrooms, and cook until the meat is well-browned and the onion is tender.
  11. Add the seasonings (oregano, basil, thyme, remaining salt, and remaining pepper) and the tomato sauce and stir to combine.
  12. Once the mixture begins to simmer, reduce heat to medium and cover for 15 minutes, stirring occasionally.
  13. In a large mixing bowl, toss the meat sauce with the spaghetti squash noodles until everything is evenly coated.
  14. Carefully fill each of the squash cups with the mixture.
  15. Garnish with parmesan if desired.

Inside Out Cabbage Rolls

6 bell peppers, any color

4 tablespoons olive oil, plus more for drizzling

8 ounces lean ground beef

Kosher salt and freshly ground black pepper

1 onion, finely diced

2 cloves garlic, chopped

1 medium zucchini, finely diced

4 Roma tomatoes, seeded and finely diced

Red pepper flakes, as needed

1 cup cooked long-grain and wild rice

1 1/2 cups grated cheese of choice


  1. Preheat the oven to 350 degrees F.
  2. Cut the tops off the peppers. Remove and discard the stems, then finely chop the tops; set aside. Scoop out the seeds and as much of the membrane as you can. Place the peppers cut-side up in a baking dish just large enough to hold them upright.
  3. Heat 2 tablespoons of the olive oil in a large skillet over medium-high heat. Add the beef, season with salt and pepper and cook, breaking up the lumps, until the meat is cooked through and just beginning to brown, 8 to 10 minutes. Remove to a paper towel-lined plate to get rid of the fat.
  4. Wipe out the skillet and add the remaining 2 tablespoons olive oil. Add the onions and chopped peppers and cook until beginning to soften, 3 to 4 minutes. Add the garlic and zucchini and cook for another minute. Add the tomatoes and season with salt and a pinch or 2 of red pepper flakes. Cook until everything is heated through, then stir in the beef and rice. Taste and adjust the seasoning. Stir in 1 cup of the cheese.
  5. Fill the peppers with the rice mixture and top each with a sprinkle of the remaining 1/2 cup cheese. Pour a small amount of water into the bottom of the baking dish and drizzle the peppers with a little olive oil. Cover with foil and bake for 30 minutes. Uncover and bake until the peppers are soft and the cheese is melted and lightly browned, another 15 to 20 minutes.

Crockpot Steel Cut Oats – 4 servings

  • 1 cup steel cut oats
  • 4 cups water
  • ½ cup milk
  • 2 tablespoons of butter (optional)
  • 1 tablespoon of cinnamon
  • 1 teaspoon of pumpkin pie spice (optional, I just like the extra flavor it adds).

Combine all the ingredients in a crockpot and cook on low for 5 hours.

You can also add apples, Craisins or raisins during the cooking.

We like to top with walnuts, bananas, berries, maple syrup or brown sugar. Truly, with the spices and if you add any fruit it does not need any sugar – that is just what my children prefer!

Hawaiian BBQ Chicken Bowls

  • 1lb chicken Breasts
  • 2 Bell Peppers
  • 1 small Pineapple, Fresh
  • 1 red Onion
  • 2/3 cup BBQ Sauce(good quality, preferably homemade)
  • Salt and pepper to taste
  • 2 tbsp Olive Oil
  1. Heat olive oil in a large saute pan over medium-high heat
  2. Add chicken, salt and pepper until cooked
  3. Add peppers, onion and pineapple, cook for 3-4 minutes
  4. Add chicken back into pan with BBQ sauce.
  5. Serve over Rice or quinoa

Taco Stuffed Sweet Potatoes

  • Lean Ground Beef or Ground Turkey
  • 2 cloves Garlic
  • 1 medium onion
  • 4 medium Sweet potatoes
  • 1 Tomato
  • 1 avocado
  • 1 cup Chunky Salsa
  • Taco seasoning
    • 1 Tablespoon chili powder
    • 1/2 Tablespoon Cumin
    • 1/2 Teaspoon Onion Powder
    • 1/4 Teaspoon Garlic Powder
    • 1/4 Teaspoon Red Pepper Flakes
    • 1/2 Teaspoon Oregano
    • 1/2 Teaspoon Salt
    • 1 Teaspoon Pepper
    • Pinch of cayenne pepper optional
  • Mexican Blend Cheese
  • Sour Cream (optional)
  1. Put Sweet potatoes in oven to Bake until soft
  2. Brown meat, chopped onion, and garlic in skillet
  3. Add Taco seasoning and salsa
  4. Reduce heat to low and cook for 5 minutes
  5. Spoon meat mixture into the sweet potato and top with cheese, avocado, diced tomato and sour cream.

Orange Chicken

  • 2lbs boneless, skinless chicken breasts
  • 4 cups Broccoli or green beans
  • 1 tsp Garlic powder
  • 1 tbsp ginger, fresh
  • 1 tbsp orange zest
  • 1/4 cup chicken broth
  • 3 tbsp honey
  • 1/2 tsp black pepper
  • 2 tbsp sesame oil
  • 1/4 cup coconut aminos
  • 2 cups orange juice
    •  cut chicken into cubes. In a large frying pan, cook the cubed chicken in the sesame oil until the edges are brown and slightly crispy (Approx 5-10 minutes)
    • As the chicken is cooking, stir together the other ingredients (minus broccoli or green beans) in a separate bowl
    • Once the chicken is thoroughly cooked remove it from the pan and place it off to the side in a separate bowl.
    • Pour the sauce mixture into the same pan you cooked the chicken in.
    • Bring the sauce mixture to a boil for 15-20 minutes, stirring every minute or so until it starts to thicken. (You will know it has thickened when you scrape the pan and it pulls away from the pan)
    • When the sauce thickens, add the cooked chicken back in and coat chicken
    • Serve over steamed broccoli or green beans and rice if desired

    Roasted Red Pepper Hummus

    • 1 can chickpeas
    • 2 T. lemon juice
    • 1/2 of a roasted red pepper
    • 1/2 tsp. cumin
    • 1 1/2 T. tahini
    • 1/4 – 1/2 tsp. cayenne pepper
    • 1 clove of garlic
    • 1/4 tsp. sea salt

    Drain the chickpeas but keep the liquid to add later. In the food processor combine all the ingredients. Once it is thoroughly mixed, I add the liquid from the chickpeas to get the consistency I want. Refrigerate for an hour before serving.

    We like it best with vegetables but you can serve it with crackers or tortilla chips.

    Cinnamon Bananas

    • 2 large bananas
    • 1tsp of stevia
    • 1 tsp cinnamon
    • 1/2 tsp nutmeg
    • 1 tsp olive oil
    1. Add oil to a pan
    2. slice bananas into 1/3in pieces
    3. combine spices into a bowl and mix
    4. place bananas in pan and cook on medium heat for 2-3 minutes
    5. sprinkle 1/2 spice mixture over bananas and flip
    6. cook bananas for another 2-3 minutes
    7. sprinkle remaining mixture on bananas and remove

    Healthy Snack Ideas For Kids

    Anymore with food allergies and special diet request for kids it is almost impossible to find snacks that work for everyone! I really tried to find gluten-free, peanut-free and dairy-free recipes and to exclude all 3 is nearly impossible. Here a few simple recipes even the kids can help make.

    Banana Sushi

    • 1 Banana
    • 2 tbsp Peanut Butter
    • 1 smear of nutella
    • 1 Flour Tortilla
    1. Spread Peanut butter and Nutella on Tortilla
    2. Roll Banana in tortilla
    3. Cut into 1in sections and enjoy!

    Yogurt Melts

    • 1 cup Your favorite plain yogurt (we prefer Stonybrook Organic Greek Yogurt)
    • 1 Tbsp Raw Honey or Maple Syrup *Honey is not recommended for a child under 1
    •  1/4 cup Frozen or fresh fruit and veggies

    Pizza Pockets

    • 1 refrigerated tube of pizza crust
    • 6 Tablespoons of pasta sauce
    • 1 cup of mozzarella cheese
    • Approximately 12 pepperoni slices
    • Sprinkle of oregano leaves optional

    Preheat the oven to 425F.
    roll Pizza Crust flat on a piece of parchment paper or on a floured surface.
    Cut the pizza crust into 6 squares.
    Add about 1 Tablespoon of pasta sauce, some mozzarella cheese and 2 pepperoni slices to half of each square.
    Fold over each square to make triangular pizza pockets. Seal the edges with a fork.
    Optional – Brush the top of each triangle with a small amount of oil. Sprinkle some dried oregano leaves on top then sprinkle with mozzarella cheese.
    Bake at 425F for 10 to 13 minutes until they are golden.
    Serve with a little bowl of pasta sauce for dipping.

    We are committed to educating and inspiring individuals and families to cultivate health and healing throughout their lives.

    Dr. Erik and Dr. Patricia