cooked rainbow carrots

Recipes

You can't get to healthy without delicious! That's where our recipes from The Healthy Cook, Kate Sherwood, come in. They feature healthy foods like fresh vegetables, whole grains, beans, and good fats, but lower in sodium and sugar.

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bowl with cod in sauce

Scallion & Ginger Cod

Steamed fish is surprisingly easy to master. How to tell when yours is cooked through: Don’t be afraid to open the lid to check on the fish. Insert the tip of a paring knife into the thickest part of the fillet; it should meet no resistance. Another clue: If the layers are opening or slipping apart (as in the photo), the fish is done or nearly there. If you have a glass pan lid with venting that will fit over your steamer, you can keep an eye on the fish as it cooks.

bowl of stir-fried bok choy

Stir-Fried Bok Choy & Garlic

For the best bok choy, look for firm, white stems (a few black speckles are ok) with fresh (not wilted) dark green leaves. An average whole head of bok choy will yield about 1 lb. trimmed. Or substitute ½ a head of Napa cabbage. If your store or farmers market carries baby bok choy, use 12 heads.

large piece of salmon covered in pineapple and tomato salsa on a pan

Red Curry Salmon with Pineapple-Ginger Salsa

Thai curry paste adds a subtle spiciness and aromatic flavor from its lemongrass, ginger, and coriander root. Tip: If you can’t find a single large piece of salmon, you can use four 6 oz. center-cut fillets.

white bowl with fish covered in green sauce and other vegetables

White Fish with Avocado-Lime Sauce

Start with the freshest fish you can find. It should smell pleasantly briny (like the sea), not fishy. Ask the person behind the fish counter which one they’d choose today. When in doubt, hit the freezer case.

piece of white fish covered in tartar sauce with some asparagus on a plate

White Fish With Tomatillo Tartar

Look for tomatillos that are pale green with dry papery skins. No tomatillos in your grocery store? Use 1 Granny Smith or another tart variety of apple instead.

tilapia on a plate covered in cooked red onions

Sicilian Sweet & Sour Tilapia

I love these sweet & sour red onions. They pair nicely with most fish, they add a bit of sparkle to roast chicken, and they’re a delicious topping for pasta dishes that include hard cheeses like parmesan or pecorino.

bow full of stir fry veggies

Salad Bar Stir-Fry

Yes, you can start this recipe by chopping up any vegetables you have on hand... but when I want a stir-fry in a flash, I treat myself to the salad bar for a rainbow of pre-chopped veggies. No mess, no waste! To make it a meal, double the sauce, add cubed tofu or chopped cooked chicken, and serve with brown rice.

dark blue plate with broccolini and chicken

Air-Fryer Chicken & Veggies

I always thought I didn’t need an air fryer…I could just turn my oven to convection cooking. But my foodie friends kept insisting I had to give one a try. Wow, was I wrong about these mighty little machines! Air fryers heat up and cool down in just a few minutes, so you wind up with less heat in your kitchen, even when roasting at a high temperature.

plate with lettuce cucumber and sesame chicken

All-Things-Sesame Chicken Lettuce Wraps

The combo of tahini (sesame paste), sesame seeds, and toasted sesame oil is a flavor bomb—in the best way possible. Bonus: Using chicken tenderloins instead of breasts means no need to chop raw poultry.

blue bowl with mushrooms and other veggies mixed

Mushroom Kadai

A kadai—the stir-frying wok of Indian cooking—goes right on top of the fiercely hot tandoor oven, but I’ve adapted this recipe to cook on your stovetop at home. It also comes together with a pared-down list of ingredients. (You can trim the recipe even more by substituting 1 Tbs. curry powder for the coriander, chili powder, cumin, pepper, and garam masala.)

Kate Sherwood, The Healthy Cook

The Healthy Cook

Meet Kate

Need a healthy recipe? Look no further than The Healthy Cook, Kate Sherwood. She writes the recipes you find here, in each issue of Nutrition Action, and in our cookbooks. Got cooking questions? Email Kate at healthycook@cspinet.org.

More about Kate