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    Get Back On Track With These Healthy Recipes

    Get Back On Track With These Healthy Recipes

    Get Back On Track With These Healthy Recipes

    Learn more about SCL Health's Nutrition and Weight Loss and Bariatrics services.

    The holidays are a great way to stuff all the best tasting food into a short period time. But once the trees and garland come down, some of that stuffing has stuck to our ribs, and we don’t feel our best. The new year is an ideal time to get back on track with a healthier routine. And don’t dread it, cleaning up our meal choices doesn’t have to taste like cardboard. Here are some easy and delicious ways to eat healthier in 2021.

    All-Dressed-Up Cauliflower Rice

    Cauliflower Rice Bowl Inline

    Just because you’re in your sweatpants most of the time, doesn’t mean your dinner plate has to follow suit. Try this simple plant-based dish that brings some elegance to the table.

    Ingredients for 4 Servings

    • 1- medium head of cauliflower (about 2¼ lb.), broken into florets
    • 2 tablespoon - extra-virgin olive oil
    • 1- medium red bell pepper, finely chopped
    • 1- shallot, finely chopped
    • 2- garlic cloves, finely grated
    • 1 tablespoon - curry powder
    • 1 teaspoon - ground turmeric
    • ½ teaspoon - ground coriander
    • ¾ cup - canned unsweetened coconut milk
    • 1 teaspoon - finely grated lime zest
    • 1 tablespoon - fresh lime juice
    • 1 teaspoon - coconut sugar or granulated sugar
    • Kosher salt
    • ¼ cup - golden raisins
    • ¼ cup - coarsely chopped cilantro
    • ¼ cup - unsalted, roasted pumpkin seeds (pepitas)
    • ¼ cup - coarsely chopped mint, plus torn leaves for serving
    • Plain whole-milk
    • Greek yogurt and lime wedges (for serving; optional)

    Preparation: 30 mins

    1. Put cauliflower in a food processor and pulse until pieces are rice-sized (don’t overprocess; larger size is better) / Transfer cauliflower to a medium bowl lined with a kitchen towel to soak up extra moisture.
    2. Heat oil in a large skillet over medium-high, then add your bell pepper, shallot, and garlic and cook for 3 minutes / Sprinkle in curry powder, turmeric, and coriander and cook about 30 seconds, or until fragrant / Add coconut milk, lime zest and juice, and coconut sugar; season with salt / Reduce heat to medium-low; and stir for about 2 minutes, or until it’s slightly thickened / Add cauliflower and raisins and toss occasionally for 3 minutes / Taste to season with salt and make sure the cauliflower is tender.
    3. Add cilantro, pumpkin seeds, and ¼ cup mint to cauliflower rice and toss to combine.  Then serve in bowls with the option to top with a dollop of yogurt and torn mint. Enjoy!

    Vegetarian Skillet Chili

    Veggie Chili Inline

    Cold days are best spent with warm bowls of food. This easy recipe will give you layers of warmth without the layers of love handles. Whip up this veggie chili dish and wrap up in a blanket - healthy can be comforting, too.

    Ingredients for 4 servings

    • Olive or grapeseed oil
    • 1 - large onion, chopped
    • 3 - garlic cloves, or to taste, minced
    • 1 teaspoon - chile powder, plus more to taste
    • 1 teaspoon - dried oregano, plus more to taste
    • 2 - (15-ounce) cans beans, drained
    • 1 - (15-ounce) can diced tomatoes with their juices
    • Kosher salt
    • Fresh cilantro, diced avocado and sour cream, for garnish (optional)

    Preparation: 30 mins

    1. Heat a large skillet over medium-high and add oil / When hot, add the onions and sauté for about 6 minutes or until softened / Add garlic, chile powder and oregano and sauté for 1 to 2 minutes longer / Add beans and tomatoes and a few large pinches of salt / Let simmer for about 20 minutes, or until the tomatoes break down.
    2. Taste and add salt, chile powder and/or oregano to taste. Serve with any garnishes you like.

    Simplest Roast Chicken

    Roasted Chicken Inline

    Four ingredients are all it takes to make a healthy and delicious meal. Best of all, this roast chicken recipe has the potential for leftovers, so you can stretch the deliciousness to a bonus meal.

    Ingredients for 4 servings

    • 1 - whole chicken (3 to 4 pounds, trimmed of excess fat)
    • 3 tablespoons - extra-virgin olive oil
    • Salt and freshly ground black pepper

    Preparation: 50 mins

    1. Put a cast-iron skillet on a low oven rack and heat the oven to 500 degrees / Cover the chicken with the oil and sprinkle generously with salt and pepper.
    2. When hot, carefully put the chicken in the skillet, breast side up / Roast for 15 minutes, then turn temp down to 350 degrees / Continue to roast until the chicken is golden brown. A thermometer inserted into the meaty thigh should read 155 to 165 degrees.
    3. Tip to let the juices flow from the chicken’s cavity and into the pan. Transfer the chicken to a platter to rest for at least 5 minutes. Carve it up and serve.

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