Cooking healthy doesn’t mean sacrificing taste. Check out some of these great recipes.

Ice Cold Non-Coffee Cappuccino

1T Pero
4 heaping T Truwhip
1 t vanilla extract
4-5 ice cubes
¾ cup Soy Creamer
2 t sugar or other sweetner

Combine all ingredients in a blender and use frappe or blend function for approximately 20-40 seconds.

This recipe reflects some substitutes to the original recipe on the Pero container.

Smoked-Bluefish Pâté

fresh lemon juice
8-ounce package Organic Valley cream cheese
8 oz Fox Smoked Fish (Narragansett) smoked bluefish skin discarded
fresh chives, capers, or Kalamata olives
toasts or crackers

Flake smoked fish after removing skin. Mix in cream cheese and lemon juice with a fork and spatula. For a smooth pate, ingredients can be blended in a food processor.

If you want to make your own garlic toasts:

Using your choice of bread, cut to size, brush one side with extra virgin olive oil. Toast both sides. Take a clove of peeled garlic and rub on oiled side of the toasted bread. Spoon pate on to toasts and garnish with chopped chives, capers or chopped Kalamata olives.

Scallop Cêviché

8 oz Fresh sea scallops, cut to ¼-1/2 in dices
1 green or red serrano chiles or jalapenos
1 Ripe mango, diced
fresh cilantro, chopped (including stems)
¼ red onion, finely diced
fresh orange juice from one orange
fresh lemon juice from one lemon
fresh lime juice from two limes
Salt to taste
finely shredded unsweetened coconut flakes

Combine all the ingredients in a nonreactive bowl and stir to mix well. Cover and refrigerate for at least 2 hours, and up to 16 hours

Watermelon Gazpacho Recipe
(Adapted from Vegetarian Times, June 2014)

“This soup ages like fine wine. It develops a beautiful blend of sweet, spicy, and salty.”

4 cups roughly chopped seedless watermelon, plus 6 cups diced
2 cups diced tomatoes
1 cup peeled, seeded, and diced cucumber
½ cup diced red or green bell pepper
3 tbs. finely chopped fresh basil
3 tbs. lime juice
3 tbs. finely chopped fresh mint
2 tbs. diced red onion
2 tsp. minced ginger
1 tsp. grated lime zest
½ tsp. minced green serrano chile
lime wedges for garnish

Puree 4 cups chopped watermelon in blender 30-60 seconds, or until liquefied. Pour into serving bowl. Stir in 6 cups diced watermelon and all remaining ingredients except for lime wedges. Season w/ salt and pepper if desired.

Cover and chill soup at least 3 hours but preferably 12 to 24 hours to allow flavors to fuse and vibrant red color to develop. Adjust seasonings before serving. (if it’s too spicy, add more lime juice.) Garnish w/ lime wedges.

Per 1 cup serving: 74 calories. Vegan and Gluten free!

Lemon-Garlic Israeli Couscous Salad with Snow Peas, Mint & Feta
(adapted from Fine Cooking website)

Kosher salt
1 cup Israeli couscous
1 cup Snow peas (stemmed and cut into bite sized pieces)
¼ cup mix of coarsely chopped fresh parsley and spearmint or pineapple mint leaves; additional sprigs for garnish
¼ cup finely chopped red onion
1 cup small-diced feta cheese
Lemon – Garlic Dressing
Freshly ground black pepper

In a large saucepan, bring 2 quarts well-salted water to a boil. Cook the couscous in the boiling water until tender, about 8-10 minutes. Drain and rinse under cold running water until cool. Pour the couscous into a bowl. Stir in the Snow peas, parsley and mint.

Make the Lemon Garlic Dressing and pour over couscous. Add the feta mixture to the couscous, season to taste with salt, pepper and mix well. Garnish with the mint sprigs.


  • Substitute Quinoa for Israeli couscous
  • Substitute basil (or other fresh herbs) for mint
  • Substitute other fresh veggies for the Snow Peas (cucumber and/or tomato) or grilled veggies (eggplant, zucchini or yellow squash)
  • Substitute garbanzo or white cannellini beans for feta cheese

Lemon – Garlic Dressing
(from The Whole Life Nutrition Cookbook by Alissa Segersten)

1/3 cup extra virgin olive oil
3 tablespoons red wine or white balsamic vinegar
4 tablespoons freshly squeezed lemon juice
2 cloves garlic, finely chopped
1 teaspoon lemon zest
½ teaspoon sea salt

To make dressing, place all ingredients into a small bowl and whisk together.

1 cups quinoa
1 ¾ cups water
1/8 teaspoon salt

Rinse dry quinoa in a fine mesh strainer under warm running water. Place rinsed quinoa into a medium saucepan with the water and sea salt. Cover and bring to a boil, then turn heat to a low simmer and cook for about 20 minutes. Remove pot from heat and let quinoa cool in the pot.