CBHA In The Kitchen

CBHA in the Kitchen is cooking up all the right ingredients to provide you with healthy meals to help you succeed on your health journey. Each recipe is created by our Nutritionists and includes step by step instructions. Now you don’t have to struggle trying to decide what meals to make for you and your family. Check them out below!

If you need help creating meal plans that fit your lifestyle, then reach out to our Nutritionists! They can go over your needs and work with you to customize your perfect health goals! Schedule an appointment and get on track to becoming a healthier you.


Mango Smoothie

Mango Smoothie


1 cup frozen mango

1/2 pitted avocado

1/2 cup Greek Yogurt

1 cup almond milk (regular milk or coconut milk also works great

1-2 TB honey


Place all ingredients in a blender and blend until smooth.

Berry Smoothie

Berry Smoothie


1 C almond milk

1 C frozen berries

1 Tbs creamy peanut butter

1 Tbs flaxseed

1 Tbs honey

1 C ice


Blend all together.

Pesto Salmon (click to expand)

Let’s make some Salmon and Pesto together! Salmon is very beneficial to your heart because of the omega-3 fatty acids. Pair it with some homemade pesto on top, veggies and whole grain rice and you have yourself the perfect heart healthy meal in less than 30 min!


Salmon Fillets

Salt and Pepper

1 Lemon

4 -5 Garlic Cloves

½ C Pine Nuts

2 C Fresh Basil

½ C Freshly Grated Parmesan Cheese

1 C Olive Oil

1 tbsp Salt


Preheat oven to 400 degrees.

Arrage the salmon fillets on baking sheet and squeeze half of a lemon on top. Season with salt and pepper. Let it sit for 10 minutes

Place the garlic, pine nuts, basil, chese and salt into a food processor. Mix for about 30 seconds. While it's still mixing, gradually add the olive oil.

Put a tablespoon of the pesto sauce on each fillet and bake for 15 minutes.

Serve with vegetables and rice or quinoa for a balanced heart healthy meal!

Applesauce French Toast

Applesauce French Toast


2 eggs

½ cup nonfat or 1% milk

1 teaspoon cinnamon

2 teaspoons sugar

½ teaspoon vanilla

¼ cup unsweetened applesauce

6 slices whole-wheat bread


In a large mixing bowl, combine eggs, milk, cinnamon, sugar and vanilla. Mix well.

Soak bread one slice at a time until mixture is slightly absorbed.

Lightly grease a skillet or griddle. Cook over medium heat until golden brown on both sides.

Top with applesause, fresh fruit or yogurt and a drizzle of syrup. Enjoy!

Avocado Egg Salad


1 large avocado peeled, pitted and finely diced

3 hard boiled eggs roughly chopped

2 tbsp red onion chopped

2 tbsp celery chopped

1 tbsp chives chopped

1 tbsp parsley chopped

1 tsp lemon juice

salt and pepper

2 tbsps of Mayonnaise or Low Fat Yogurt optional

lettuce leaves optional, for serving

bread optional, for serving

crackers optional, for serving


Add all of the ingredients to a mixing bowl and stir to combine.

Eat the avocado egg salad plain, topped on 1 slice of whole grain bread, lettuce leaves, or with crackers.

AUTHOR: Lisa Bryan

Black Bean Quesadilla

Black Bean Quesadilla


1 oz, Cheese - Mozzarella, part skim milk
1 whole wheat mini pita bread or whole wheat tortilla (29g)
1/4 medium avocado
2 tablespoon salsa
1/4 cup black beans


Top the open pita half with 1oz shredded cheese, diced avocada, rinsed black beans, and fresh salsa. Place other Pita half on top and place entire ""quesadilla"" on a foreman grill or quesadilla maker until toasted and cheese is melted. Can also cook the pita quesadilla in a pan or toaster oven.