Restaurant Equipment & Supply

Healthy Recipes for the New Year

Jan 3, 2014 9:57:40 AM

Healthy Recipes for the New Year

The New Year is a time for new beginnings. On January 1, while navigating through the seemingly dozens of college football bowl games on TV, many of us devise a plan to better ourselves for the coming year. It typically involves making wise financial decisions or spending more time with family, but many resolutions involve eating better and exercising more. It can be difficult to implement the healthy plan into place, especially when there are so many delicious foods out there. Here are some recipes to help kick start the healthy diet. These four recipes span eating times throughout the day. They are great to add to your regiment at home or to your restaurant’s menu to draw in those seeking healthier meal alternatives.

Breakfast/Brunch: Banana Waffles
It’s been said over and over again, but breakfast truly is the most important meal of the day. Starting your day off with sugar-filled sweet treats will often translate into poor meal choices throughout the day, and skipping breakfast altogether has proven to be detrimental to metabolism. These banana waffles should give you or your patronage a delicious, eye opening start to the day. The bananas substitute the sweetness of sugar for a delicious, well-rounded breakfast. This recipe from is simple to make and features many ingredients you may already have at home or in your restaurant. It serves four.

1 ¼ cups all-purpose flour
3 teaspoons baking powder
½ teaspoon salt
1 pinch ground nutmeg
1 cup 1% milk
1 egg
2 ripe, sliced bananas

Preheat waffle iron. In a large mixing bowl, sift together flour, baking powder, salt and nutmeg. Stir in milk and eggs until mixture is smooth. Spray preheated waffle iron with non-stick cooking spray. Pour two tablespoons of the waffle batter onto the hot waffle iron. Place two slices of banana on top of the batter and then spoon another two tablespoons of batter on top of the banana. Cook until golden brown. Serve hot.

Calories: 241 kcal
Carbohydrates: 47.3 g
Cholesterol: 56 mg
Fat: 2.5g
Fiber: 2.6 g
Protein: 8.3 g
Sodium: 606 mg


Lunch: Grilled Turkey and Ham Sandwich
Whether at home or at work, this sandwich from is a healthy and delicious lunchtime treat. The sandwich can be grilled while at home on break or before you leave your house in the morning. It is also a great and easy to make item to add to your restaurant’s menu. With simple preparation and easy to attain items, this sandwich is a great way to maintain your healthy eating into the afternoon as it is only 237 calories per sandwich. This recipe makes four sandwiches.

1 tablespoon light mayonnaise
1 teaspoon Dijon mustard
8 1-ounce slices country white bread
4 1-ounce slices of deli, lower-salt turkey breast
4 ½-ounce slices of deli, lower-salt ham
8 ¼-inch thick slices tomato
Cooking spray

Combine mayonnaise and mustard in a small bowl. Spread about 1 teaspoon mayonnaise mixture over 1 side of each of 4 bread slices. Top each slice with 1 turkey slice, 1 ham slice, 1 cheese slice, and 2 tomato slices. Top with remaining bread slices. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan and cook 4 minutes or until lightly browned. Turn sandwiches over and cook for 2 minutes or until cheese melts.

Calories: 237 kcal
Carbohydrates: 29.1 g
Cholesterol: 28 mg
Fat: 5.8 g
Fiber: 0.4 g
Protein: 18.4 g
Sodium: 781 mg


Appetizer/Snack: Hummus
Where can’t you find hummus nowadays? There’s a reason it’s in restaurants, supermarkets and your neighbor’s home. It’s delicious, fairly simple to make, and most importantly, healthy. This hummus recipe from is a quick, tasty fix. Hummus is a great appetizer to feature at restaurants of all varieties. It also makes for a great snack when you get home from work or when you want a little something before dinner. This recipe makes 1 ½ cups, which should be enough for a small crowd. All of the unique ingredients in this recipe should be found in the Mediterranean section of the international aisle at your local supermarket. While hummus is mostly served alongside pita bread, carrots and broccoli are great low-carb alternatives.

3 garlic cloves, minced, more if you like
¼ cup plain low-fat yogurt
1 tablespoon lemon juice
1 teaspoon olive oil
¼ teaspoon salt
¼ teaspoon paprika
1/8 teaspoon pepper
1 19-ounce can chickpeas, drained and rinsed
1 tablespoon fresh parsley, chopped

Combine everything in blender or food processor and process until smooth. The blender gives the best result. If you need more liquid to make a nice consistency, add a bit more yogurt. Chill.

Calories: 123 kcal
Carbohydrates: 21.8 g
Cholesterol: 0.6 mg
Fat: 1.9 g
Fiber: 4 g
Protein: 5.1 g
Sodium: 373.2 mg


Dinner: Barbecue Pulled Chicken
We know how you feel. The last thing you want to do after coming home from a long day of work is to cook dinner over a hot stove. This recipe involves a slow cooker, which is a great item to have when dieting. Just prepare it and put it in the slow cooker and let it do all the work while you’re out and about. This recipe calls for a variety of ingredients, but they can all be purchased with one trip to the grocery store. Barbecue pulled chicken is also a great addition to restaurant menus looking to add some healthy, easy to make items. This recipe from makes 8 servings. The choice of serving bread is up to you. We suggest using low-carb wraps.

1 8-ounce can reduced sodium tomato sauce
1 4-ounce can chopped green chilies, drained
3 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon sweet or smoked paprika
1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard
1 teaspoon ground chipotle chili
½ teaspoon salt
2 ½ pounds boneless, skinless chicken thighs, trimmed of fat
1 small onion, finely chopped
1 clove garlic, minced

Stir tomato sauce, chilies, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic and stir to combine. Put the lid on and cook on low until the chicken can be pulled apart, which takes about 5 hours. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Calories: 364 kcal
Carbohydrates: 32 g
Cholesterol: 93 mg
Fat: 13 g
Fiber: 4 g
Protein: 30 g
Sodium: 477 mg


Posted in Recipes By



Submit Comment

* Required Fields

Memory usage: real: 15204352, emalloc: 14776296
Code ProfilerTimeCntEmallocRealMem