Category archives: Healthy Recipes

By Phil Knows Food We’re bringing the crunch this week with a refreshing, Asian-inspired salad that’s light yet deeply satisfying. Wild-caught tuna pairs with crisp cabbage, grated daikon, and a sesame-ginger vinaigrette for a flavorful, protein-rich bowl you can whip up in minutes — no cooking required. As with every…

By Phil Knows Food This week, we’re going plant-powered with a fiber-rich Lentil Power Salad that’s as satisfying as it is simple. French green lentils bring the protein, while a base of spinach, crunchy veggies, and a zesty Dijon dressing keeps things light, energizing, and full of real food flavor….

This week’s bowl is a savory standout — perfect for cooler evenings or anyone craving something heartier. Our Steak & Roasted Veggie Bowl layers grilled grass-fed steak with fiber-rich roasted vegetables, fresh greens, and a quinoa base, all tied together with a rosemary-balsamic dressing that’s simple and satisfying. As always,…

We’re heading into Week 3 with a vibrant bowl that’s bursting with flavor and function. This Anti-Inflammatory Shrimp & Mango Avocado Salad blends grilled shrimp, fresh greens, and juicy mango with a turmeric-lime vinaigrette that brings the healing power of real food to the forefront. Like all recipes in this…

By Phil Knows Food Welcome back to the salad series that’s shaking up summer! This week, we’re bringing bold, anti-inflammatory flavor with a Ginger-Tahini Chicken & Broccoli Bowl that’s packed with protein, seasonal veggies, and a creamy homemade dressing with just the right kick. Just like every recipe in this…

BY Philippa Bebbington, MS, Registered Dietitian, PHIL KNOWS FOOD, Wall Township NJ Say goodbye to boring bowls and hello to vibrant, anti-inflammatory salads that nourish your body and delight your taste buds! Over the next 8 weeks, we’re serving high-protein, low-sugar, gut-friendly meals packed with seasonal ingredients and dressed to…

(BPT) – Whether you're new to the workout world or a lifelong athlete, you need the right fuel to power your workouts. Proper nutrition before and after exercise is critical to performing well, recovering quickly and making strides in your physical fitness journey. This National Nutrition Month, Sports Dietitian Dawn…

By Phil Knows Foods INGREDIENTS (serves 4)6 eggs1 cup spinach, chopped½ cup mushrooms, sliced1 tbsp fresh herbs (e.g., chives or parsley), choppedSalt and pepper, to tasteINGREDIENTS (serves 8-10)12 eggs2 cups spinach, chopped1 cup mushrooms, sliced2 tbsp fresh herbs (e.g., chives or parsley), choppedSalt and pepper, to taste DIRECTIONS Preheat oven to…

By Phil Knows Food INGREDIENTS (serves 4)4 slices whole-grain bread, toasted1 avocado, mashed½ cup roasted red peppers, slicedSalt and pepper, to tasteINGREDIENTS (serves 8-10)8 slices whole-grain bread, toasted2 avocados, mashed1 cup roasted red peppers, slicedSalt and pepper, to taste DIRECTIONS Spread avocado on each toast, top with roasted red pepper…

INGREDIENTS (serves 4)2 large zucchinis, sliced thin1 tbsp olive oilSalt and pepper, to taste½ cup Greek yogurt1 tbsp fresh dill, choppedINGREDIENTS (serves 8-10)4 large zucchinis, sliced thin2 tbsp olive oilSalt and pepper, to taste1 cup Greek yogurt2 tbsp fresh dill, chopped DIRECTIONSPreheat oven to 400°F (200°C).Toss zucchini slices with olive…

Cauliflower Bites with Spicy Marinara Dipping Sauce INGREDIENTS (serves 4)1 small head of cauliflower, cut into florets2 tbsp olive oilSalt and pepper, to taste½ cup marinara sauce (no sugar added)¼ tsp crushed red pepper flakesINGREDIENTS (serves 8-10)2 small heads of cauliflower, cut into florets4 tbsp olive oilSalt and pepper, to…

(BPT) – Sponsored by The Quaker Oats Company Do you have pickleball fever? This popular sport has been making waves across the country. Not only is it great exercise, but pickleball is also a great way to meet new friends or spend time with old ones. Like any other sport,…