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 Healthy Recipes



Arugula Salad with Oranges and Beets

By Heritage Reserve



1/4 cup orange juice

1/8 cup extra virgin olive oil

1/8 cup white wine vinegar

1 teaspoon honey

1/4 teaspoon orange zest

5 ounces arugula leaves

2 Heritage Reserve Navel Oranges, peeled

4 small beet, roasted and peeled

1 tablespoon toasted sesame seeds

8 ounces crumbled goat cheese, optional


To make the dressing, use a small jar with lid. Add orange juice, olive oil, white wine vinegar, honey

and orange zest. Replace lid and shake vigorously. Season with salt and pepper. Set aside.

Divide arugula leaves onto four salad plates. To prepare oranges, turn on side and cut into thin

slices. Separate each round into segments. Divide oranges onto each plate. Cut beets into cubes

about the same size as the orange segments and divide among the salad plates.

Shake the dressing again and add about a tablespoon to each salad. Leftover dressing can

be stored in the refrigerator for about a week. Sprinkle each salad with sesame seeds

and crumbled goat cheese if desired. Serve immediately.



Pork Chops with Orange Salsa

By Heritage Reserve


2 Heritage Reserve Navel Oranges, peeled

1 cup pineapple, finely chopped

1/4 cup red pepper, finely chopped

1/4 cup red onion, finely chopped

1/2 jalapeño, membrane and seeds removed, minced

2 tablespoons cilantro, finely chopped

1 tablespoon olive oil

4 pork chops, bone-in


To prepare oranges, turn on side and cut into thin slices. Separate each round into segments.

In a medium bowl, add oranges, pineapple, red pepper, red onion, jalapeño and cilantro. Stir to combine. Refrigerate salsa while preparing pork chops.

In large sauté pan over medium, heat the oil. Salt and pepper both sides of the pork chops and add to pan. Sauté 2-3 minutes and turn, continue to cook 2-3 minutes until juice runs clear when cut.

Place pork chops on plates and serve with salsa.


Quinoa and Black Bean Chili

By Chef Nino


1 cup uncooked quinoa, rinsed

2 cups water

1 tablespoon vegetable oil

1 onion, chopped

4 cloves garlic, chopped

1 tablespoon chili powder

1 tablespoon ground cumin

1 (28 ounce) can crushed tomatoes

2 (19 ounce) cans black beans, rinsed and drained

1 green bell pepper, chopped

1 red bell pepper, chopped

1 zucchini, chopped

1 jalapeno pepper, seeded and minced

1 tablespoon minced chipotle peppers in adobo sauce

1 teaspoon dried oregano

Rouses salt and ground black pepper to taste

1 cup frozen corn

1/4 cup chopped fresh cilantro


Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes; set aside.

Meanwhile, heat the vegetable oil in a large pot over medium heat. Stir in the onion, and cook until the onion softens and turns translucent, about 5 minutes. Add the garlic, chili powder, and cumin; cook and stir 1 minute to release the flavors. Stir in the tomatoes, black beans, green bell pepper, red bell pepper, zucchini, jalapeno pepper, chipotle pepper, and oregano. Season to taste with salt and pepper. Bring to a simmer over high heat, then reduce heat to medium-low, cover, and simmer 20 minutes.

After 20 minutes, stir in the reserved quinoa and corn. Cook to reheat the corn for 5 minutes. Remove from the heat, and stir in the cilantro to serve.


Rouses Baked Fries

By Chef Nino

The trick to our Baked Fries is the water bath. It helps make the “fries” crispy.


3 Large Russets potatoes, washed and peeled, cut into wedges

5 tablespoons canola oil

¾ teaspoon Rouses salt

¼ teaspoon Rouses black pepper


Preheat oven to 475 degrees. Place potato wedges into a large bowl. Cover with hot water. Soak for 20-30 minutes. Using a pastry brush, coat a rimmed baking sheet with up to 4 Tbs. of the canola oil. Sprinkle with salt and pepper. Drain potatoes and set on paper towels. Pat dry. Return potatoes to bowl and toss with remaining oil. Arrange the potato wedges on the baking sheet (single layer). Cover with foil and bake for 5 minutes. Remove foil and continue to bake 15-20 minutes until the bottoms of the potatoes are golden brown. Remove baking sheet from the oven, flip the potatoes over with a fork or tong, and continue baking another 5-15 minutes until potatoes are a warm golden brown. Transfer fries to a paper-towel lined plate to drain any grease. Season with additional salt and pepper to taste.


Eggplant Lasagna

By Chef Marc Gilberti, Ochsner’s Café Zucchini


2 medium eggplants, peeled and sliced ¼ inch thick

2 cups low-fat cottage cheese

2 cups fat free ricotta cheese

1 medium onion, diced

1 pound very lean cooked ground beef (at least 93% lean)

2 cups (8 ounces) shredded part-skim mozzarella cheese

1 jar pasta sauce (or 16 ounces of your favorite family traditional red gravy recipe)

½ cup grated Parmesan cheese

Rouses salt and pepper


In 9x13 dish, sprayed with cooking spray, first place a layer of eggplant covering the bottom of the dish. Then layer ½ mixture cottage cheese/ricotta blend, then ½ of the diced onion, 8 ounces of ground meat, ½ bag of shredded mozzarella, and a dash of salt and pepper. Repeat the above, and finish with a third layer of eggplant slices. Top with jar of pasta sauce. Sprinkle with Parmesan, and bake at 350 degrees for 90 minutes.



By Aaron Burgau, Chef/Owner of Patois

Serves 2

Paneed Pork Chops

4 lean center cut pork chops (2oz each)

1 ½ cups whole wheat flour

1 ½ cups whole wheat breadcrumbs

1 tablespoon olive oil

1 cup 2% milk mixed with 1 egg

Dredge chops in flour then coat in egg/milk mixture. Dip and coat in breadcrumbs. Heat oil in large skillet until hot. Place chops in pan, cook 3 minutes on each side.

Roasted Brussels Sprouts

1 tablespoon canola oil

2 cups raw Brussels sprouts, halved

Salt and pepper to taste

½ teaspoon chopped garlic and shallots

Heat oil in medium skillet to medium-hot. Add Brussels sprouts, salt, and pepper. Cook about 5 minutes, stirring frequently, until sprouts are caramelized. At very end, add ½ teaspoon of chopped garlic and shallots. Toss around with sprouts a few times then immediately take off fire.


1 teaspoon coarse ground mustard

1 teaspoon Steen’s cane syrup (or honey)

1 teaspoon diced shallot

1 Tablespoon vinegar

Mix well.

To serve: Place sprouts in center of plate, and place pork chops on top. Drizzle vinaigrette acrosse the chops and around the plate. Serve immediately.


Molly Kimball’s Cinnamon Biscotti

By Molly Kimball, RD, CSSD


2 tablespoons Swerve Sweetener

1 teaspoons ground cinnamon


2 cups almond flour

1/3 cup Swerve Sweetener

1 teaspoon baking powder

1/2 teaspoon xanthan gum

1/4 teaspoon salt

1/4 cup melted butter, plus 1 tablespoon for brushing biscotti

1 large egg

1 teaspoon vanilla extract

1/4 cup Confectioner-Style Swerve Sweetener

2 tablespoons heavy cream

1/2 teaspoon vanilla


For the filling, combine sweetener and cinnamon in a small bowl.

Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In a large bowl, whisk together almond flour, sweetener, baking powder, xanthan gum and salt. Stir in butter, egg and vanilla extract until dough comes together.

Turn dough onto prepared baking sheet and divide in half. Form each half into a rectangle about 10 by 4 inches. Make sure both halves are similar in size and shape. Sprinkle one half with about 2/3 of the cinnamon filling. Top with the other half of the dough and seal the seams and smooth the top.

Bake 25 minutes or until lightly browned and just firm to the touch. Remove from oven and brush with remaining melted butter, then sprinkle with remaining cinnamon mixture. Let cool 30 minutes and reduce oven temperature to 250 degrees.

Using a sharp knife, cut log into about 15 slices (a straight up and down motion works better than sawing back and forth). Place slices back on baking sheet cut-side down and bake 15 minutes, then flip over and bake another 15 minutes. Turn off oven and let sit inside until cool.

For the glaze, whisk powdered sweetener with cream and vanilla extract until smooth. Drizzle over cooled biscotti.


Gluten-Free Gumbo

By The Lagasse Girls; Jilly Lagasse and Jessie Lagasse Swanson


1 cup gluten-free all-purpose flour blend (we've used Arrowhead Mills Gluten Free All Purpose Baking Mix)

1 cup vegetable oil

1-1/2 cups chopped yellow onion, (about 1 large onion)

1 large green bell pepper, cored, seeded, and chopped (about 1 cup)

2 cloves garlic, crushed

1 pound smoked sausage, such as andouille or kielbasa, sliced into bite-size rounds

2 teaspoons roughly chopped fresh thyme leaves

1 teaspoon celery salt

1/4 teaspoon cayenne pepper, more if desired

3 bay leaves

Black pepper to taste

6-1/2 cups chicken stock or water

1 pound boneless, skinless chicken breasts, cut into bite-size chunks

1-1/2 teaspoons Emeril's Rustic Rub or Original Essence Seasoning, or meat rub or Cajun seasoning of your choice

1/2 cup thinly sliced green onions (about 5 green onions)

2 tablespoons chopped fresh parsley

Cooked white or brown rice, for serving


In a large (8- to 10-quart) soup pot, combine the flour and oil over medium heat stirring constantly and gently for 20 to 25 minutes to make the roux.

Add the onion, bell pepper, and garlic, into the pot. Stir and cook until the vegetables are slightly softened, about 5 minutes.

Add the sausage, thyme, celery salt, cayenne, bay leaves, and a bit of pepper to the pot. Stir and cook for an additional 5 minutes. Add the stock or water and stir until the roux mixture and liquid are well combined. Turn the heat to high and bring to a gentle boil.

Once boiling, turn the heat down to low and simmer uncovered for 1 hour, stirring frequently.

Meanwhile, place the chicken pieces in a bowl and sprinkle with the Rustic Rub or Essence Seasoning. Put aside in the refrigerator until needed.

After the hour's cooking time is up, add the seasoned chicken to the pot and simmer uncovered for an additional 2 hours, stirring frequently and skimming off any fat that may rise to the top.

Turn off the heat, remove the bay leaves, and stir in all but a tablespoon or so of the green onions and all the parsley Serve immediately in deep bowls, over the cooked rice of your choice and garnished with a sprinkling of the remaining green onions over top.



By The Lagasse Girls; Jilly Lagasse and Jessie Lagasse Swanson


8 small Chicken Drumsticks or Wingettes

2 tbsp. gluten free soy sauce or Tamari

2 tbsp. honey

1 tbsp. sunflower or vegetable oil

1 tbsp. Dijon or Creole mustard

1 tsp. tomato sauce

¼ tsp. freshly grated ginger

generous pinch of crushed red chili flakes

pinch of salt

2 stalks green onions, finely sliced for garnish


With a sharp knife, score each drumstick or wingette three times to allow marinade to penetrate and place in a medium bowl.

In a small bowl combine all the remaining ingredients, except the green onions and mix well.

Pour this mixture over the chicken making sure the drumsticks are evenly coated.

Cover with a bit of cling film and place in fridge to marinate for at least 30 minutes, but no longer than 24 hours.

Before cooking or grilling, allow chicken to come to room temperature to ensure the meat is tender and juicy, not tough and chewy.

Pre-heat oven to 375 Degrees Fahrenheit.

Spray a baking tray with a non-stick olive oil spray.

Place drumsticks on prepared baking tray and cook for 30 – 35 minutes depending on size, till cooked fully through. Turn once during cooking.

Transfer to a serving platter and garnish with a bit of sliced green onions.


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