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Welcome to Red Dietitians.

 

Healthy Recipes

While RED Dietitians plans go a long way toward empowering our clients to make the right choices to improve their lifestyles, we would be selling them short if we didn’t also provide guidance for the kitchen table.

With their strong passion for food, RED Dietitians also brings guidance to the kitchen table by providing original, healthy, kitchen-tested recipes that taste great, which has lead to the opportunity of filming several cooking demos for a web-based wellness company and other companies in the Pittsburgh area.  Currently, Rita Singer of RED Dietitians is teaming up with Connected Health, monthly,  in Wexford (www.chforu.com) to prepare healthy meals for the general population.  Follow us on twitter for more information and upcoming events (@eatrealfoodpgh).

Below are original, healthy,  recipes that both taste great and enable your body to work for you. We always have more on the way, so keep coming back to taste what’s new.

Menu

  • Desserts

  • Fish & Seafood

  • Gluten-Free

  • Lamb & Pork

  • Pasta

  • Poultry

  • Side Dishes

  • Smoothies

  • Snacks

  • Soup & Salads

  • Vegetarian

Desserts

  • Fall Tart Apple Crisp

      4 cups tart apples, cored and sliced 1/2 cup oats (not steel cut) 1/2 cup almond flour or whole wheat flour
  • Dark Chocolate Covered Strawberries

    1/4 cup organic, unrefined coconut oil 2 Tbsp Dark Chocolate Cocoa Powder 1 tsp agave nectar, maple syrup or honey
  • Chocolate Banana Almond Bread

    3 medium ripe bananas 2 1/4 cups Almond flour 2 eggs, at room temperature 3 tbsp coconut oil or grass fed butter,
  • Black Bean Brownies

    1 15 oz can black beans, rinsed and drained well 2 eggs 3 Tbsp organic, unrefined coconut oil, melted ½ cup

Fish & Seafood

  • Walnut Encrusted Salmon

      4 4-oz wild salmon fillets ¼ cup walnuts 1 Tablespoon apple butter 1 Tablespoon Dijon mustard ¼ tsp coarse
  • Tuna Salad Stuffed Tomatoes

    Ingredients 2 medium ripe tomatoes 1 can tuna salad in water, drained 1 Tbsp mayonnaise 2 tsp lemon juice 1 celery
  • Tuna Melt on Toasted Whole Wheat English Muffin

    Ingredients 6 ounces tuna packed in water 2 teaspoon light mayonnaise 2 tablespoon chopped yellow onion 1
  • Stir Fried Veggies with Fresh Dill and Tilapia

    Ingredients 1 Tbsp olive oil, plus 2 tsp 2 cloves garlic, coarsely chopped 1 eggplant, washed and chopped 1 yellow
  • Shrimp Stir-Fry

    Ingredients 2 cups brown rice 1 red bell pepper, chopped 1 yellow bell pepper, chopped ½ cup chopped yellow onion 1
  • Salmon with Rosemary and Basil

    Ingredients 1 lb wild Salmon ¼ cup dry white wine 2 Tbsp Lemon Juice 2 tsp Extra Virgin Olive Oil 2 Tbsp fresh
  • Salmon with Dill Sauce

    Ingredients 4-4 ounce salmon fillets 1 Tablespoon olive oil 1 garlic glove, minced 1 Tablespoon fresh dill, chopped
  • Orange-Ginger Halibut

    Ingredients 4 4oz halibut fillets 2 cups orange juice 2 tsp ground ginger 1 tsp grated lime rind 2 garlic glove
  • Orange Curried Tilapia

    Ingredients 2- 4 oz tilapia filets ½ cup fresh squeezed orange juice ½ tbsp curry powder 1 tbsp fresh cilantro,
  • Asian Style Tuna Steaks

    Ingredients 2 4-oz tuna steaks 2 teaspoons Dijon Mustard 1 tsp ground ginger 1 tablespoon Tamari or Liquid Aminos ¼

Gluten-Free

Lamb & Pork

Pasta

Poultry

  • Leftover Thanksgiving Tacos

    6 tortillas (corn, coconut or wheat) 2 cups Roasted Vegetables with Nutmeg and Ginger 1/4 cup sliced red onion 1
  • Apricot Curried Chicken

    Ingredients 4 4-oz boneless skinless chicken breasts, 1 tablespoon Apricot preserves 1 ½ Tablespoon curry powder 1
  • Chicken in Peanut Sauce over Brown Rice

    Ingredients 12 ounces boneless, skinless chicken breasts cut in to 1-inch cubes 2 cups instant brown rice, cooked ¼
  • Chicken Parmesan

    Ingredients 4 4-oz skinless, boneless chicken breasts, trimmed of fat 2 egg whites or ½ cup egg substitute ½ cup
  • Chicken Stir-fry

    Ingredients 1 tablespoon peanut oil 2 teaspoon garlic, finely chopped ¼ tsp crushed red pepper (optional) 1
  • Chicken Tortilla Soup

    Ingredients 12 ounces skinless chicken breasts 2 15-oz cans black beans, washed and drained 2 15 oz cans diced
  • Chicken with Lemon and Capers

    Ingredients 4-4 ounce skinless boneless chicken breasts 2 tsp avocado oil 1 shallot, chopped 1 glove garlic,
  • Grilled Chicken Breast Sandwich with Basil Pesto Spread

    Ingredients Marinated Chicken Breast 1 4 oz skinless, boneless, chicken breast 1 Cup Olive oil 1 Cup Lemon juice 3
  • Grilled Fresh Pineapple and Honey with Chicken

    Ingredients 4 4-oz boneless chicken breasts 1 fresh pineapple, peeled, cored and cut into 1 inc h rings 1 tsp honey
  • Spicy Chicken Patties

    Ingredients 1 lb lean ground chicken ½ cup chopped onion 2 egg whites, slightly beaten 1 Tbsp chili powder ¼ tsp
  • Turkey Burgers

    Ingredients 4 whole wheat buns 1 lb lean ground turkey ½ cup whole wheat bread crumbs ¼ cup fat free milk 2 tsp
  • Turkey Meatloaf

    Ingredients 1 lb lean ground turkey 1 cup chopped red onion 2 garlic cloves, chopped 1 tablespoon chili powder 1
  • Turkey Stuffed Banana Peppers Meat Filling

    Ingredients 1 lb lean ground turkey 1 egg ½ cup chopped onion 2Tbsp fresh parsley, chopped Salt Pepper Sauce 1

Side Dishes

Smoothies

  • Pumpkin Pie Smoothie

    1/2 cup pumpkin puree 1 c almond milk 1 tbsp cashew butter 1/2 cup vanilla Greek yogurt 1 tsp chia seeds 1 small
  • Almond Carrot Smoothie

    3/4 cup carrot juice 3/4 cup almond milk 2 Tbsp Almond Butter 1 frozen banana dash cinnamon dash ground ginger 1
  • Cinnamon Apple Smoothie

    1 cup milk of choice 1 cup plain Greek yogurt 1 small apple 1/2 teaspoon ground cinnamon ½ tsp pure vanilla handful
  • Banana Nut Smoothie

    1 cup milk 1 cup vanilla Greek yogurt 1 small frozen banana 1/4 cup pistachio nuts or walnuts Blend for one minute.
  • Almond Berry Smoothie

      1 cup mixed berries, frozen 1 Tablespoon ground flaxseed 1 cup vanilla almond milk 1 Tbsp almond butter 1 tsp
  • Brain Boosting Smoothie

    Ingredients 1 cup Fresh or Frozen berries 6 oz Plain Greek Yogurt 1 cup coconut water 2 tsp spirulina powder 1

Snacks

  • Roasted Squash Seeds

    Seeds from squash 1-2 tsp olive oil (depending on how many seeds) Dash salt Preheat oven to 300 degree
  • Coconut Almond Granola

      Ingredients Dry 3/4 cup almond flour 3/4 cup coconut flour 4 cups slivered almonds 1 cup pepitas 1/2 cup
  • Brain Boosting Smoothie

    Ingredients 1 cup Fresh or Frozen berries 6 oz Plain Greek Yogurt 1 cup coconut water 2 tsp spirulina powder 1
  • Tasty Kale Chips

    Ingredients 1 bunch kale, washed and patted dry 1 tsp avocado oil 1 tsp coconut or liquid aminos 2 tsp ground

Soup & Salads

  • Savory Roasted Carrot and Butternut Squash Soup with Fresh Sage

      1 Butternut Squash, peeled, seeded and cut into 1 “cubes 2 large carrots, peeled and chopped into 1”
  • Black Bean Soup with Fresh Lime and Cilantro

    1 lb dried beans (or 2 15 oz cans no salt added black beans)* 1/2 cup chopped yellow onion 1/2 cup chopped red
  • Spinach Salad with Warm Pancetta and Shallot Dressing

    8 oz baby spinach, triple washed and dried 2 slices pancetta, chopped 2 tbsp chopped shallots 2 tsp avocado oil (or
  • Ginger Butternut Squash and Carrot Soup

    2 tbsp Coconut oil 1/2 cup Yellow onion, chopped 4 cups Butternut squash, cubed, seeds reserved 1 cup Carrots,
  • Roasted Beet and Carrot Salad

    Roasted Beet and Carrot Salad 1 bunch fresh beets with leaves 1 lb carrots, washed, peeled, quartered then cut into
  • Rita’s Pasta Fagioli

      4 cups homemade Tomato Basil sauce (below) 12 oz can chick peas, rinsed and drained 1 cup water (or more) 8
  • Cauliflower, Leek and Potato Soup

    Ingredients: 4 medium Yukon gold potatoes, peeled and cubed 1/2 cup chopped leeks 2 cups coarsely chopped
  • Artichoke, Bean and Basil Salad

    Ingredients 1 14-oz can artichoke hearts, quartered 1 medium tomato, chopped 1 14-oz can low sodium cannellini
  • Artichoke and Tomato Salad

    Ingredients 1 15 oz can artichoke hearts, drained and quartered 2 garlic cloves, chopped 1 Tbsp olive oil 1 tsp
  • Avocado Salad

    Ingredients 2 Avocados, pits and peels removed and sliced ¼ cup large green pitted olives, sliced in half ¼ cup
  • Cucumber Dill Salad

    Ingredients 1 head of Romaine lettuce, rinsed, dried and chopped 1 cucumber, sliced 2 Roma tomatoes, chopped ½ cup
  • Garbanzo Bean Salad

    Ingredients 1 15 oz can garbanzo beans, rinsed and drained 1 Tbsp olive oil 1 tsp lemon juice ¼ cup plain non-fat
  • Grilled Portobello and Asparagus Salad with Basil

    Ingredients 1 tablespoon Olive oil, plus 2 tsp 2 tablespoons balsamic vinegar, plus 1 tablespoon 2 garlic cloves,
  • Grilled Portobello Mushroom Salad

    Ingredients 4 Portobello Mushroom Caps 8 cups fresh spinach, washed and dried 1 small chopped vine ripe tomato 8
  • Lentil Soup

    Ingredients 1 cup dry lentils, rinsed and drained 1 c green bell pepper, chopped 2 medium carrots, chopped 1 medium
  • Lime Cilantro Grilled Shrimp Salad

    Ingredients To prepare shrimp: 1 lb fresh large shrimp, washed and deveined 2 Tbsp cilantro, chopped 2 Tbsp fresh
  • Pasta Fagioli

    Ingredients 1 Tbsp olive oil ½ onion, finely chopped 1 garlic clove, chopped ¼ tsp crushed red pepper (optional) ¼
  • Savory Bean Soup

    Ingredients 1 teaspoon olive oil ½ cup red onion, chopped 2 celery stocks, chopped 2 carrots, chopped 2 garlic
  • Taco Salad

    Ingredients 1 lb lean ground Turkey 2 tsp olive oil 1 clove garlic, minced ½ cup chopped yellow onion 1 green sweet
  • Tomato, Brie and Basil Salad

    Ingredients 4 Roma tomatoes, chopped 2 oz brie cheese, diced 8 basil leaves, chopped 1 Tbsp olive oil 1 Tbsp white
  • White Chili

    Ingredients 3 15 oz cans great northern beans, drained 2 4oz chicken breasts 1 cup chopped onions 1 ½ cup chopped
  • Taco Salad

    Ingredients 1 lb lean ground Turkey 2 tsp olive oil 1 clove garlic, minced ½ cup chopped yellow onion 1 green sweet

Vegetarian

  • Savory Roasted Carrot and Butternut Squash Soup with Fresh Sage

      1 Butternut Squash, peeled, seeded and cut into 1 “cubes 2 large carrots, peeled and chopped into 1”
  • Roasted Veggies with Ginger and Nutmeg

    1 head cauliflower, remove stem and cut into medium florets 1 lb brussels sprouts, ends removed and cut in half 4
  • Beans and Greens

    1/2 cups garbanzo, cannellini or navy beans 1/4 cup sliced white onion 2 garlic cloves, chopped dash crushed red
  • Black Bean Soup with Fresh Lime and Cilantro

    1 lb dried beans (or 2 15 oz cans no salt added black beans)* 1/2 cup chopped yellow onion 1/2 cup chopped red
  • Zucchini Pasta with Cashew Butter Alfredo

    2 lbs zucchini, washed and ends removed 1  cup cashew butter 1/4 cup cashew milk 3 oven roasted garlic cloves **
  • Ginger Butternut Squash and Carrot Soup

    2 tbsp Coconut oil 1/2 cup Yellow onion, chopped 4 cups Butternut squash, cubed, seeds reserved 1 cup Carrots,
  • Roasted Beet and Carrot Salad

    Roasted Beet and Carrot Salad 1 bunch fresh beets with leaves 1 lb carrots, washed, peeled, quartered then cut into
  • Rita’s Pasta Fagioli

      4 cups homemade Tomato Basil sauce (below) 12 oz can chick peas, rinsed and drained 1 cup water (or more) 8
  • Fall Frittata with Fresh Herbs

    Fall Frittata with Fresh Herbs 1 cup butternut squash, peeled and diced into small cubes 1/2 cup sliced white onion
  • Veggie Tacos with Black Beans and Fresh Herbs

    6 tortillas (corn, coconut or wheat) 1/4 cup sliced red onion 1 cup Brussels Sprouts, ends removed and halved 8 oz
  • Ratatouille with Beluga Lentils

      2 large eggplants, diced 1 tsp sea salt (optional) pepper 1/4 tsp crushed red pepper 2 tbsp extra virgin
  • BBQ Tofu Kebobs

    Ingredients 1 carton extra firm tofu 1 cup BBQ sauce 1 small red bell pepper, chopped in 1”cubes 1 small yellow
  • Black Bean Burgers

      4 whole grain bun 1 15 oz can no salt added black beans, washed and drained 2/3 cup red onion, chopped ¾ cup
  • Black Bean Burritos

    Ingredients 1 15 oz can no salt added black beans ½ cup onion, sliced 4 corn/flour/coconut flour tortillas 1 cup
  • Bulgur Pilaf with Roasted Veggies

    Ingredients 1 ¼ cups water ½ cup uncooked bulgur 2 sundried tomatoes, chopped 2 tablespoons pine nuts 1 Tbsp extra
  • Couscous and Lentil Salad

    Ingredients 1 cup green lentils 1 cup whole wheat couscous, dry ½ cup fresh lemon juice 3 tablespoons balsamic
  • Eggplant Parmesan

    Ingredients 1 eggplant 2 tomatoes, sliced 1/4 cup Parmesan cheese 1 T Extra Virgin olive oil Dash of salt and
  • Pita Pizza

    Ingredients 1 whole wheat pita 1 cup mixed veggies of choice ¼ cup pizza sauce (add dash of rosemary, thyme and
  • Quinoa Tabbouleh

    Ingredients 2 cups water 1 cup quinoa ¼ cup olive oil ¼ cup fresh lemon juice 3 tomatoes, diced 1 cucumber, diced 2
  • Roasted Red Pepper, Bean and Basil Dip

    Ingredients 1 15 oz can navy beans, drained and washed 1 roasted red pepper 2 glove garlic, crushed 2 Tbsp chopped
  • Roasted Vegetable Wrap with Hummus

    Ingredients 1 summer squash, chopped 1 zucchini, chopped 1 pint sliced mushrooms 1 cup yellow onion, sliced 1 large
  • Spinach with Chickpeas

    Ingredients 2 lb Fresh Spinach 15-oz chick peas (garbanzo beans), rinsed and drained 1 Tablespoon olive oil, plus 2
  • Tabbouleh

    Ingredients 1 cup bulgur wheat ¼ cup chopped sun-dried tomatoes ½ cup diced cucumber 3 Tablespoons fresh lemon
  • Tasty Lentils

    Ingredients 1 cup lentils, rinsed and drained 4 cups water ½ tsp ground cumin 1 bay leaf 1 tbsp canola oil 1 small
  • Vegetable Lasagna

    Ingredients 9 whole wheat lasagna noodles, uncooked 1 zucchini 1 eggplant 8 oz baby Bella mushrooms, sliced 2 cups
  • Vegetarian Chili

      1 28-oz can chopped tomatoes 1 15-oz cans kidney beans 1 15 oz can black beans 1 15 oz can garbanzo beans 1 tsp
  • Veggie Stir-fry

    Ingredients 5-oz extra firm tofu, cubed ½ cup orange juice 1 Tbsp Tamari or Liquid aminos 2 Tbsp ground fresh
  • Curried Tofu with Coconut Milk

    Ingredients Curried Tofu with Coconut Milk   12 oz extra firm tofu 1 tbsp avocado oil or coconut oil 2 tablespoons
  • Tasty Kale Chips

    Ingredients 1 bunch kale, washed and patted dry 1 tsp avocado oil 1 tsp coconut or liquid aminos 2 tsp ground