Recipes for Life Cookbook

Healthy lifestyles include fun, fresh recipes.  Enjoy all of the flavors of spring with the following recipes.     

Fennel, Carrot, and Apple Slaw

Serves 4 - 6 as a side dish

Prep. Time:  20 minutes


3 Tbsp. Extra Virgin Olive Oil

2 Tbsp. + 2 tsp. Apple Cider Vinegar

1 tsp. Sugar

4 tsp. Freshly Squeezed Lemon Juice

1/8 tsp. Salt

¼ tsp. Freshly Ground Black Pepper (to taste)

1 tsp. Fresh Ginger Root, peeled and minced

½ Large Fennel or Anise Bulb

3 Large Carrots

1 Large Granny Smith Apple

In a small bowl, whisk together the olive oil, cider vinegar, sugar, lemon juice, salt, pepper, and ginger, and set aside.  Rinse the vegetables, cleaning the carrots and apple thoroughly with a vegetable brush.  Thinly slice or shave the fennel bulb, carrots, and apple (using a mandolin if you have one or food processor), place them in a large bowl or serving dish, drizzle with the dressing, and mix gently.

Curried Lentil Salad

Serves 6

Prep. Time 25 minutes


2 cups Lentils

4 Tbsp. Extra Virgin Olive Oil

4 Tbsp. Apple Cider Vinegar

1 Tbsp. Honey

1 Tbsp. Dijon Mustard

1 Tbsp. and 2 tsp. Curry Powder

¼ tsp. Ground Cinnamon

¼ - ½ tsp. Salt (to taste)

1 medium Red Onion, diced

1 Tbsp. Capers, drained

¾ cup Raisins, chopped small

½ cup Crumbled Goat Cheese

12 cups Greens, like Spring Mix or Arugula 

Sort through the lentils, and remove any small stones or other debris.  Rinse the lentils well, and strain.  Transfer them to a saucepan and add water to cover (water should be 2 – 4 inches above the lentils).  Bring water to a boil, and reduce to a simmer.  Simmer the lentils until al dente, 15 – 20 minutes. 


While the lentils are cooking, combine the olive oil, cider vinegar, honey, Dijon mustard, curry powder, cinnamon, and salt in small bowl, and whisk. 

Strain the lentils while rinsing with cold water, and set aside.  When lentils are still slightly warm, transfer them to a serving bowl and toss with the dressing.  Add red onion, capers, and raisins.  Prior to serving, gently stir in the goat cheese.  Serve the lentil salad over greens, like spring mix, baby romaine, or arugula. 

Easy Additions

For extra crunch and nutrition, add chopped walnuts to the salad.    

Kale Salad with Citrus Vinaigrette, Avocado, Goat Cheese, and Walnuts

Serves 6

Prep. Time: 25 minutes (plus marinating time)


16 ounce Bag Kale Greens

½ cup Sweetened Dried Cranberries

¼ cup Extra Virgin Olive Oil

¼ cup Red Wine Vinegar

Zest of One Orange

1 ½ Tbsp. Freshly Squeezed Orange Juice

1 Tbsp. Honey

¼ tsp. Ground Sea Salt

1/8 tsp. Freshly Ground Black Pepper (or more to taste)

¼ cup Walnuts

1 Ripe Hass Avocado

1/3 cup Crumbled Goat Cheese

Remove large stems and tear kale leaves into small, bite size pieces, and place them in a large bowl.  In a small bowl, whisk together the olive oil, red wine vinegar, orange zest and juice, honey, salt, and pepper.  Pour half of the mixture over the kale leaves, add the dried cranberries, and massage the dressing in with your hands.  Let the kale marinate for 1 ½  hours before massaging in the remaining dressing to taste.  Marinate for another 1 ½ to 2 hours (or more) and then add the remaining ingredients.  While the kale is marinating, toast the walnuts in a small sauté pan over medium heat, stirring frequently for approximately 5 minutes.  Once cooled, roughly chop the walnuts.  Remove avocado skin and seed, and cut the flesh into bite size pieces.  Add avocado, goat cheese, and toasted walnuts to the kale, and toss gently.  Serve and enjoy.

Edamame Salad with Cranberries, Feta, and Basil


		Meal Time 10 minutes 
		Serves 4
		1 (16-oz) Bag Frozen, Shelled Edamame 
		½ cup Dried Cranberries 
		¼ cup Fresh Basil Leaves, loosely chopped 
		1 – 2 Tbsp. Extra Virgin Olive Oil (to taste)  
		¼ tsp. Freshly Ground Black Pepper 
		½ cup Crumbled Feta Cheese 
		1/8 tsp. Salt (optional)    
		Cook edamame in boiling water for 5 minutes. Drain, and rinse 
under cold water to stop cooking. Pat dry. The edamame can also 
be cooked in the microwave on high in a covered, microwave safe 
dish for 2 – 3 minutes, and let stand for at least one minute 
to cool.  Add the cranberries while the edamame is cooling.  
		Toss edamame, cranberries, basil, olive oil, and pepper 
together. Add salt if desired. Gently stir in the feta cheese. 
Serve chilled or at room temperature. 

Asparagus, Tomato, and Feta Frittata with Parmesan Cheese


Serves 4

Prep. and Cook Time: 30 minutes


6 Large Eggs

2 Tbsp. Plain Nonfat Greek Yogurt

1/8 tsp. Salt

¼ tsp. Freshly Ground Black Pepper

1 Tbsp. Olive Oil

1 Clove Garlic, minced (optional)

½ medium Sweet Onion, diced

1 lb. Asparagus, trimmed and cut into ½ inch pieces

1 Tbsp. Low Fat Trans Fat Free Margarine

2 Tbsp. Chopped Fresh Flat Leaf Parsley (or more to taste)

1 Large Tomato, chopped into small pieces

1/3 cup Feta Cheese, crumbled

1/3 cup Fresh Grated, Shredded, or Shaved Parmesan Cheese

In a medium bowl, whisk the eggs, yogurt, salt, and pepper until smooth, and set aside.   Add the olive oil to an oven safe 9 ½ inch diameter sauté pan over medium heat.  Once warm, add the garlic, onion, and asparagus and sauté for approximately 5 minutes, or until vegetables are tender, stirring occasionally.  Add the margarine, parsley, and tomato, and sauté for approximately 3 minutes, stirring occasionally.  Pour the egg mixture over the vegetables and cook until it starts to set.  Preheat oven to broil.  Sprinkle the egg mixture with feta cheese and then parmesan cheese, reduce heat to medium low, and cook until eggs are almost completely set, the top should remain viscous, approximately 5 minutes.  Place the pan under the broiler until the top sets and turns golden brown, approximately 3 - 5 minutes.  Let cool for a few minutes.  Serve and enjoy.






"My favorite aspect of my job is that I help people improve their lives.  It is truly fulfilling to see a client succeed and lead a healthier lifestyle. Don't Diet! EAT HEALTHY, LIVE HAPPY!"

                                                                                 -Yours In Health,

                                                                                   Kristin Niessink MS, RD, LDN

                                                                                   Phone: (401) 368-7614