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15 Simple Healthy Diet Recipes Your Whole Family Will Love

15 Simple Healthy Diet Recipes Your Whole Family Will Love Dr. Will Cole

1.

Grain & Gluten-Free Chocolate Brownies With Cassava Flour

I love brownies. They are one of my favorite desserts. Before I was aware of the many negative ingredients in most conventional store-bought mixes, our favorite was the blue box Pillsbury brownie mix. Not a fan of almond or coconut flour with the taste and texture differences, we have just stayed away from brownies all together. But then I discovered cassava flour and baking has not been the same!

With a 1:1 substitution for flour and a taste and texture almost identical to regular flour it is the perfect alternative when baking! The first thing I had to try making was brownies and I am more than happy to say these tasted right on with my old favorite Pillsbury brownie.

  1. First, preheat your oven to 350F and line an 8×11 pan with parchment paper. Don’t use a pan bigger than this size otherwise your brownies will be too thin. You can also grease the pan instead of using parchment paper if you don’t have any.
  2. Next, combine all the dry ingredients (coconut sugar, cassava flour, salt, and unsweetened cocao) in a large bowl.
  3. Continue by melting the chocolate chips and butter in a saucepan until melted. Continuously stir until melted so the chocolate doesn’t stick to the bottom of pan and burn. Remove from heat as soon as it is completely melted.
  4. In a small bowl, whisk together the eggs and vanilla.
  5. Add the melted chocolate along with the eggs and vanilla to the bowl of dry ingredients. Mix together until smooth.
  6. Pour batter into the baking dish and bake for 30-45 minutes. Mine were done closer to 30 minutes but oven times vary so keep on eye on yours.
  7. Let cool, cut, and enjoy!

Ingredients

  • 1 cup chocolate chips
  • 5 tablespoons butter or ghee
  • 1 cup coconut sugar
  • 1/4 cup cassava flour
  • 2 tablespoons unsweetened cocao
  • 1/4 teaspoon salt
  • 2 eggs
  • 1 tablespoon vanilla

Directions

  1. Preheat  oven to 350F and grease an 8×11 baking pan or line with parchment paper.
  2. Combine dry ingredients in a large mixing bowl.
  3. Melt chocolate chips and butter in saucepan on low until melted.
  4. Whisk egg and vanilla in a small bowl.
  5. Add melted chocolate along with the eggs and vanilla to the bowl of dry ingredients. Mix until smooth.
  6. Pour batter into baking dish and bake between 30-45 minutes.
  7. Cool, cut, and enjoy!

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2.

Gluten-Free & Grain-Free Mini Pizzas With Cassava Flour

These are super simple to make and one of the things my kids love to help me make as well! I enjoy these easy meals that don’t take much time and get my family involved.

  1. First things first!
  2. Make cassava flour tortillas.
  3. Mix the flour and salt together then mix all ingredients and knead with your hands.
  4. Mold it into a ball and then break into 5-6 pieces, depending on desired size.
  5. Roll out pieces between wax paper. They will be about 6-7 inches in diameter.
  6. Heat skillet over medium heat.
  7. When hot, put the tortilla on the skillet.
  8. Cook about 1-2 minutes on each side or until brown bubbles form.
  9. Once those are done cooking I put them on a plate with a paper towel over them to keep them from drying out.
  10. Next, I put the cassava flour tortillas on a baking pan and put on a thin layer of pizza sauce.
  11. Then I let my kids layer the pizza with cheese and toppings of their choice!
  12. Once they had finished that I put the pizzas in the oven at 375 degrees for 4 minutes (just to melt the cheese.)

These were simple mini pizzas my husband and kids really enjoyed!

Tortilla Ingredients

  • 3/4 cup cassava flour
  • 2 tablespoons olive oil
  • 1/3 cup warm water (a bit more)
  • 1/4 teaspoon sea salt

Directions

  1. Mix flour and salt together then mix all ingredients and knead with your hands.
  2. Mold it into a ball and then break into 5-6 pieces, depending on desired size.
  3. Roll out pieces between wax paper. They will be about 6-7 inches in diameter.
  4. Heat skillet over medium heat.
  5. When hot, put the tortilla on the skillet.
  6. Cook about 1-2 minutes on each side or until brown bubbles form.

My next ingredients were:

  • Organic pizza sauce
  • Organic mozzarella cheese (or no cheese if you are dairy free!)
  • Pepperoni
  • Sauteed onions, peppers, and broccoli
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15 Healthy Diet Recipes Dr. Will Cole 6

3.

Gluten-Free & Grain-Free Traditional Waffles With Cassava Flour

This recipe made two big waffles with our waffle iron. One each was more than enough for us but you can also double or triple this recipe to make more.

  1. First, preheat and grease your waffle iron.
  2. Next, mix together the cassava flour, baking powder, salt, and sugar in a large mixing bowl.
  3. Separate the egg yolks, and add to the mix of dry ingredients.
  4. In a separate bowl mix the egg whites with a hand mixer.
  5. Add the vanilla extract, butter/ghee (I used butter), and milk to the dry ingredients and mix. Follow up by mixing in the egg whites. The batter will be pretty thick. Almost like playdough.
  6. Next, you’ll spoon the batter, as it is really thick, onto the waffle iron and cook. Once you press the waffle iron down it will spread the batter out completely.
  7. Once cooked to your liking, remove, and top with your favorite waffle toppings!

Ingredients

  • 1 cup & 2 tablespoons Otto’s Cassava Flour
  • 3 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1.5 tablespoons coconut sugar
  • 2 eggs
  • 1/2 tablespoon vanilla extract
  • 1/2 cup ghee or butter
  • 1/2 cup of milk or non-dairy milk of choice

Directions

  1. Preheat waffle iron and grease if needed.
  2. Mix together cassava flour, baking powder, salt, and sugar in a large bowl.
  3. Separate the eggs and add yolks to the dry ingredients.
  4. In a separate bowl mix the egg whites with a hand mixer.
  5. Mix in the vanilla extract, butter or ghee, and milk to the dry ingredients.
  6. Mix in the egg whites to the batter.
  7. Spoon the batter onto the waffle iron and cook until your liking.
  8. Remove from waffle iron and enjoy!

4.

Time-Saving & Tasty Crockpot Hawaiian Pork Roast Recipe

  1. First, remove the pork roast from the package. Dry it with a paper towel and sprinkle with 1 teaspoon of sea salt.
  2. Next, shred cabbage and chop up the onions and ginger. Place these into the slow cooker and sprinkle with 1 teaspoon of sea salt.
  3. Next, slice up your pineapple and place in a mixing bowl. Combine the pineapple with the coconut aminos and fish sauce until it is evenly coated.
  4. Make a bed with the cabbage in the crockpot and place the pork roast right in the center.
  5. Pour the pineapple mixture directly on top of the pork.
  6. Finally, cook on high for 5 hours or low for 7. When done, shred or slice and enjoy!

Ingredients:

  • 1 3 lb. boneless pork roast
  • 7 cups cabbage-shredded
  • 2 white onions (1 1/2 cups)-slivered
  • 3 cups chopped pineapple
  • 3 tbsp. fresh ginger-chopped
  • 1/4 cup coconut aminos
  • 2 tsp. sea salt
  • 1 tsp. Red Boat fish sauce

Directions:

  • Remove pork roast from package and dry with a paper towel. Sprinkle with 1 tsp. sea salt.
  • Shred cabbage and chop the onions and ginger. Place in slow cooker and sprinkle with 1 tsp. sea salt.
  • In a mixing bowl, combine pineapple, coconut aminos and fish sauce.
  • Make a bed in the cabbage mixture and add the pork roast.
  • Pour pineapple mixture over the pork.
  • Cook on high for 5 hours or low for 7 hours.
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15 Healthy Diet Recipes Dr. Will Cole 16

5.

Quick & Delicious Berry Bowl Recipe For Busy Mornings

Mornings are definitely my busiest time of day. Whether it’s eating at home quickly before I walk out the door, coming to work and eating at my desk (not recommended for health! Haha) or eating on a break in between patients. I find this berry bowl one of the easiest and leaves me feeling full until lunch time! It has very many variations, this is just what I do the most often. But feel free based upon your food preferences to add some cacao nibs, nuts, granola, or other fresh fruits for your own fun healthy fruit bowl!

Take the half can of coconut milk, honey, mixed berries, spinach, and water and place in blender and blend together.

One blended, place in bowl and top with sliced banana and any other toppings you would like!

Ingredients:

  • Half a can of coconut milk (solid fat and liquid)
  • 1 Tablespoon honey
  • 2 cups mixed berries
  • 1 cup spinach (optional)
  • 1/2 cup of water
  • 1 banana

Optional:

  • Shredded coconut, dried fruit

Directions:

  1. Blend all the ingredients, but the banana (and any other toppings of your choice.)
  2. Once blended put in a bowl and top with sliced banana!

Note: Eat right away as this does get melt-y!

6.

Layered Fruit Gazpacho

Ingredients:

  • 10 ounces frozen raspberries, thawed
  • 2 tablespoons honey
  • 12 ounces unsweetened lemon-lime sparkling water
  • 5 kiwis, peeled
  • 1 teaspoon lime juice
  • 1 cup roughly chopped cantaloupe
  • 4 kiwi slices, for garnish

Directions:

  • Combine raspberries (if frozen taw them before) and honey in a food processor or blender until it becomes a puree.
  • Pass the puree through a fine mesh to filter the seeds. Add lime sparkling water and let it rest on the side.
  • In the blender, combine peeled kiwifruit and lime/lemon juice until pureed.
  • Put it on the side.
  • Then clean the blender, add cantaloupe and blend it.
  • To make the layers, in each glass put equal amount from each puree; and you have a tasty dessert for your summer days.
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15 Healthy Diet Recipes Dr. Will Cole 18

7.

Healthy Homemade Popsicle

The ease of store-bought popsicles and fruit bars is alluring, but I promise you it is so easy to make delicious and healthy ones yourself. All you need is something to break down the fruit, mix it with the other ingredients, and something to freeze it in. This can be a food processer, blender, or even a knife and mixing bowl. To freeze these popsicles, I like to use BPA-free molds that I purchased from Amazon.

It’s a very simple recipe that can be altered in so many ways. I’ll get into that in a little, but first let’s talk basics. If you want more fruit, you’ll want to follow the ratios of fruit to liquid but if you like less, follow the ratios for classic popsicles.

Fruit Bar Ingredients:

  • 4 cups fruits (and vegetables if including)
  • 1-2 cups liquid

Popsicle Ingredients:

  • 2 cups of fruit or flavor
  • 3-4 cups of liquid

Directions:

  1. Put all ingredients in a blender or food processor and blend until fruit is broken down to your preference. Some people like chunks of fruit, some like them totally smooth.
  2. Pour into popsicle molds and let freeze for 3-4 hours.

Yep, it’s that simple.

8.

Healthy Pasta Salad Recipe For All Your Summer Cookouts

One food that I love having at picnics and parties in the summer is pasta salad. If you would’ve told me a few years ago that this dish isn’t “healthy” I would’ve thought you were crazy, but personally I now know that eating it will cause painful inflammation in my body. Here's a healthier version of pasta salad. Enjoy!

Pasta Salad Ingredients:

  • 1 bag Kohlrabi Noodles or your favorite veggie noodle
  • 1 of each Red and Green Bell Pepper, diced
  • 3 Green Onions
  • 8 oz Kalamata Olives, drained
  • 8 oz Applegate Pepperoni, cut into small slices or diced
  • 4 Ounces Vegan Cheese, diced (optional)
  • 2 Cups Broccoli, diced small
  • 1 Cup Grape Tomatoes, halved
  • ½ Cucumber or English Cucumber, diced
  • ½ Red Onion, thinly sliced
  • 2 Celery Ribs, diced
  • 1 Cup Fresh Spinach, chopped (optional)
  • ¼ Cup Fresh Basil, chopped

Dressing Ingredients:

  • ½ Cup Extra Virgin Olive Oil
  • 2 Tablespoons Red Wine Vinegar
  • Juice of ½ Lemon
  • ½ tsp Oregano
  • ½ tsp Salt
  • ½ tsp Black Pepper
  • ½ tbsp minced garlic or ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp paprika (remove for nightshade sensitivity)

Directions:

  1. Cook your Kohlrabi or other vegetable noodles and allow to cool. One preference I have is to cut these noodles into about 3-inch pieces. This is not an exact size; I just don’t like super long noodles in a pasta salad.
  2. If you haven’t diced all your ingredients yet, now is the time to do so.
  3. Place all salad ingredients but peppers, pepperoni, and tomatoes in bowl and mix.
  4. Place dressing ingredients except paprika in a small bowl and mix.
  5. This is when I separate a portion of the pasta salad for my husband and pour a small amount of the dressing in with it as well.
  6. You can now add the paprika into the dressing, add the additional ingredients into the salad, and mix the two together. Refrigerate until serving and enjoy!
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15 Healthy Diet Recipes Dr. Will Cole 20

9.

Healthy Version Of A Favorite Breakfast Pastry

I’ve been committed to making a zucchini bread out of ingredients that work with my body and I have finally perfected the recipe. And y’all – they are good. Like, “have to restrict my husband from eating the whole batch” good. They are the perfect breakfast for my slow and relaxing Saturday, and hopefully they are for you too!

Zucchini muffins

Ingredients

  • 2 eggs
  • 1/2 cup mashed banana
  • 1/4 cup melted coconut oil
  • 1/2 teaspoon vanilla
  • 1.5 – 2 cups shredded zucchini
  • 1/2 cup gluten-free oats
  • 1/2 cup coconut flour
  • 1/3 cup almond flour
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • Dash of sea salt
  • 1 tablespoon almond or coconut milk (if needed)

Directions

  1. Preheat oven to 350 degrees F.
  2. Mix eggs, banana, oil, and vanilla together.
  3. Add all remaining ingredients except milk and mix well.
  4. Add in additional 1 tablespoon of milk if mixture needs a little more moisture to fully incorporate flours.
  5. Divide mixture between about 8 greased and floured (I use almond flour) muffin cups. Bake for 30 minutes or until a toothpick comes out clean.

10.

Two Delicious Healthy Soup Recipes

Here are two of my favorite healthy soups: Sausage and Veggie Soup and Chicken Fajita Soup! You can also check out this Chicken Zoodle Soup!

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15 Healthy Diet Recipes Dr. Will Cole 22

11.

A Healthy Chocolate-Lovers Dessert Recipe

This recipe is a quite simple one that can be customized to exactly what you want. I love any kind of chocolate, especially if it’s with peanut butter, and I’ve realized that chocolate covered fruit or pretzels really helps suffice my sweet tooth.

Chocolate Dipped Dessert

Main Ingredients

  • Apple Slices
  • Strawberries
  • Gluten Free Pretzels
  • Dark Chocolate (look for one that is dairy and sugar free)
  • Coconut Oil

Toppings (optional)

  • All natural peanut butter
  • Crushed nuts of choice
  • 1 Can of Coconut Cream

Directions

  1. Add chocolate and coconut oil to a double broiler to melt; stirring constantly until fully melted. If you don’t have a double broiler, heating it up in the microwave in 30 second increments and stirring in between will work just fine.
  2. Dip your food of choice into the chocolate and immediately sprinkle crushed nuts over chocolate or drizzle with peanut butter.
  3. To make dairy-free whipped cream for dipping, refrigerate the can of coconut cream overnight. Then whip with mixer for about 10 minutes until it has reached a whipped cream consistency.

12.

Healthy Green Bean Casserole

One of my favorite dishes is green bean casserole, and by making some simple swaps, this dish is one I can feel good about eating!

Instructions

  • 1 pasture-raised egg
  • 1 cup almond flour
  • 1 white onion, cut in very thin strips
  • 1 lb. fresh green beans, rinsed, trimmed, and cut in bite size pieces
  • 1/2 cup baby bella mushrooms, diced
  • 1 tablespoon fat – I used grass-fed ghee, but avocado oil would work as well
  • 1 cup unsweetened almond milk

Directions

  1. Place whisked egg and flour in separate bowls. Dip onions first in the egg, then the flour, and place in a single layer on baking sheet. Bake for 15-20 minutes or until crisp at 350 degrees. You can also use an air fryer to get the classic crispy friend onion taste and texture.
  2. While onion strips are baking, stream the green beans, covered, for 10-14 minutes or until tender, flipping once or twice.
  3. Saute mushrooms in large saute pan with oil on medium heat until fully cooked. Add almond milk and stir occasionally until mixture starts to boil. Remove from heat or stir in green beans and 1/4 of the onion strips. After removing from heat the mixture should thicken. If it does not, mix 1 tablespoon of tapioca starch or arrowroot flour with 1/4 cup cold water. Then pour into the green bean mixture.
  4. Transfer green bean mixture to greased 8 by 8 inch pan and top with remaining onion strips. If you’re eating right away, cook for 15-20 minutes at 350 degrees. If you’re eating later, cover, and refrigerate. When you’re ready to eat, bake at 350 degrees for 20-25 minutes, or until warmed the whole way through.
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15 Healthy Diet Recipes Dr. Will Cole 24

13.

Healthy Pumpkin Spice Coffee Creamer

You won’t get me to stop wanting pumpkin spiced coffee, so I decided to make a creamer that I don’t have to feel bad about. This creamer is the perfect addition to my coffee on these chilly fall mornings. I tried this homemade pumpkin spice coffee creamer a few weeks ago, and I knew that I had to share it with you. I hope you love it as much as I do!

Ingredients

  • 1 can full-fat coconut milk
  • ¼ cup organic pumpkin puree
  • 1 tablespoon pure date syrup or to taste
  • 1 teaspoon cinnamon

Directions

  • Place all ingredients in a blender and blend for 1 minute or until fully mixed.
  • Transfer to airtight container and store in fridge.

Note: Ingredients will separate in the fridge. Stir, shake, or reblend before use.

14.

KombuChia Boba Tea Recipe

Chia is popular wth runners, as purportedly it was traditionally consumed by warriors and messengers to give them stamina on long journeys.

Yield: 1/4 cup of gel, enough for several servings

Ingredients

  • 1 tablespoon chia seeds
  • 1/4 cup warm water
  • 1 cup flavored kombucha

Process

  1. Combine the chia seeds and warm water in a dish and stir well. Let sit, undisturbed, for 20 to 30 minute, or until a thick gel forms. Use the gel immediately or store in the fridge for up to 1 week.
  2. For a single serving, mix the kombucha with 1 teaspoon of chia gel in a glass and enjoy!

Consume KombuChia within a couple of days for the best flavor. If using chia gel for secondary ferment, the chia seeds, unlike store-bought versions, may not remain suspended in the liquid. Stir to distribute the seeds evenly prior to consuming.

If KombuChia is stored for a period of time, the chia seeds will absorb the sweetness of the kombucha, yielding a flatter, blander flavor in the drink. In this case, add a tablespoon or two of juice or 1/4 teaspoon sugar to boost the flavor.

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15 Healthy Diet Recipes Dr. Will Cole 26

15.

Kombucha SCOBY “Squid” Sashimi Recipe

No kombucha recipe collection would be complete without a sashimi recipe using SCOBY “squid.” The trick is to lightly poach the SCOBY to break down the cellulose and make it easier to chew without overcooking it, which will make it even tougher.

Yield: 2 servings

Ingredients

  • 2 cups kombucha vinegar (page 256)
  • 2 tablespoons seaweed, fresh or dried
  • 8-10 (1-inch) pieces SCOBY, 1/8 to 1/4 inch thick.

Process

  1. Combine the vinegar and seaweed in a shallow pan. Cover and bring to a light simmer over medium heat.
  2. Add the SCOBY pieces to the liquid. Cover and poach until the pieces become opaque, 2 to 3 minutes.
  3. Remove the pan from the heat. Fish out the SCOBY pieces and chill thoroughly, covered, before serving.

For sushi, lay the SCOBY “squid” pieces on a bed of sushi rice. Add a small dab of wasabi for extra fire.

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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

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BY DR. WILL COLE

Evidence-based reviewed article

Dr. Will Cole, IFMCP, DNM, DC, leading functional medicine expert, consults people around the world via webcam and locally in Pittsburgh. He received his doctorate from Southern California University of Health Sciences and post doctorate education and training in functional medicine and clinical nutrition. He specializes in clinically researching underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. Dr. Cole was named one of the top 50 functional medicine and integrative doctors in the nation and is the best selling author of Ketotarian and The Inflammation Spectrum.

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