Click on any group below for a free sample and a list of the other recipes in this category. As a member of GHF, you'll recieve more than 250 healthy and delicious recipes, each including the number of servings, list of ingredients needed, instructions, and the nutritional information (grams of fat per serving, etc.). The recipes are listed under 11 different categories.
Click here for a pdf document that includes every recipe, one after the other, for ease of printing.
Suggestions for a Healthy Shopping List
The following is a comprehensive shopping list of healthy foods essential for effective, well-balanced meals. However, these foods are just recommendations. You should choose foods that are not only low in fat, cholesterol, salt, and sugar; but those that satisfy your physical and psychological hunger--those that you will enjoy. If you don't care for any of the following foods, simply replace them with other healthy foods that will be realistic in your effective lifestyle. Also, refer to the GHF Healthy Recipes and make a list of the ingredients you need for the recipes you would like to try. When planning a menu, ask yourself these important questions. Are the ingredients easy to use? If it is very complex and time-consuming, it is likely that your plan is unrealistic, and your effective meal will be unsuccessful. Is it versatile? You might not want to purchase ingredients that are only used in one recipe--they may end up spoiling in the back of the refrigerator. These are suggestions only and not intended as a complete list.
Vegetables
- carrots
- corn
- broccoli
- green beans
- onions
- cucumbers
- peas
- mushrooms
- frozen mixed vegetables
- cauliflower
- potatoes
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- leafy greens (spinach, etc.)
- yams
- lettuce
- pickles
- green peppers
- cabbage
- celery
- sprouts
- water chestnuts
- garlic
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Fruits
- bananas
- berries
- dates
- oranges
- melons
- peaches
- mango
- tomatoes
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- kiwi
- apples
- dried fruits (pineapple, apple, mango, papaya)
- pineapple canned fruits (peaches, pineapple)
- raisins
- grapes
- grapefruit
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Condiments
- mustard
- Worcestershire sauce
- teriyaki sauce (reduced-sodium)
- sweet and sour sauce
- salsa
- nonfat mayonnaise
- barbecue sauce
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- low/nonfat margarine
- ketchup
- low/nonfat dressing
- tomato/pasta sauce
- relish
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Fat Substitutes for Cooking and Baking
- brown sugar
- canned pumpkin
- nonfat buttermilk
- molasses
- egg whites or egg substitute
- broth
- nonfat cooking spray
- jam or jelly
- prune butter
- fruit preserves
- nonfat dry milk
- olive oil
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- applesauce
- honey
- evaporated skim milk
- fruit juice
- fruit puree
- low/nonfat yogurt
- low/nonfat ricotta cheese
- prune puree
- low/nonfat cream cheese
- apple butter
- cooking spray (nonfat)
- low/nonfat sour cream
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Meats
- boneless, skinless chicken breast
- boneless, skinless turkey breast
- fish (halibut, cod, shark, etc.)
- extra lean ground turkey
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- extra lean ground beef
- lunch meat (low/nonfat chicken or turkey breast)
- veggie burger
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Dairy Products*
- low/nonfat milk
- low/nonfat cheeses
- fat-free egg substitutes
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- low/nonfat yogurt
- low/nonfat cream cheese
- egg whites
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| * Refer to Fat Substitutes ( above) for other dairy products |
Grains
- whole wheat bread
- pancake mix (whole wheat)
- millet
- pasta (made without eggs)
- cornmeal
- cereals
- whole grain flour
- low/nonfat muffins
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- oatmeal
- white or brown rice
- oat bran, oat flour
- kashi
- whole grain wheat
- barley or barley flour
- tortillas
- buckwheat
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Canned Foods
- fruits
- chili (turkey or vegetarian)
- baked beans (vegetarian)
- black beans
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- kidney beans
- vegetables
- soups (reduced-salt)
- tomato paste
- refried beans (low/nonfat)
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Herbs and Spices
- basil
- allspice
- onion powder
- ginger
- sage
- chili pepper
- paprika
- dill
- cinnamon
- thyme
- garlic powder
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- curry powder
- oregano
- rosemary
- red pepper
- marjoram
- tarragon
- dry mustard
- cumin
- saffron
- nutmeg
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Snacks and Desserts
- fig and fruit bars
- low/nonfat frozen yogurt
- low/nonfat cakes
- low/nonfat cookies
- popsicles
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- low/nonfat granola
- Jell-O®
- gingersnaps
- graham crackers
- fruits and vegetables
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