food-for-health

Grilled Lemon-Herb Chicken with Cucumber Yogurt Sauce

Wed, 15 Jul 2026 20:18:55 GMT

Serves: 4

Grilled lemon-herb chicken is a fresh, flavorful dish typical of Mediterranean and Middle Eastern cuisines, known for its lean protein and bright herbaceous flavors. Chicken breast provides high-quality, lean protein essential for muscle maintenance and metabolism, while grilling adds minimal fats and enhances flavor without added calories. The lemon and herbs contribute antioxidants and vitamin C, supporting immune function and anti-inflammatory benefits. Served with a cooling cucumber yogurt sauce, this meal is balanced, nutrient-rich, and aligned with healthy eating principles.

For the chicken:

4 boneless, skinless organic chicken breasts (about 6 oz each)

2 tablespoons extra-virgin olive oil

Juice and zest of 1 lemon

3 cloves garlic, minced

2 tablespoons fresh thyme, chopped

1 teaspoon dried oregano Salt and freshly ground black pepper, to taste

For the cucumber yogurt sauce:

1 cup low-fat plain Greek yogurt (or unsweetened plant-based yogurt)

1 cup cucumber, finely diced and well-drained 1 tablespoon fresh dill, chopped

1 tablespoon lemon juice

1 clove garlic, minced

Salt and freshly ground black pepper, to taste

1. In a bowl, whisk the olive oil, lemon juice and zest, garlic, thyme, oregano, salt, and pepper to make the marinade.

2. Add the organic chicken breasts and coat well. Marinate for 30 minutes to 2 hours in the refrigerator.

3. Preheat the grill to medium-high. Grill the chicken for 5–7 minutes per side, or until the internal temperature reaches 165°F. Let rest for 5 minutes.

4. For the sauce, combine the low-fat Greek yogurt (or plant-based yogurt), cucumber, dill, lemon juice, garlic, salt, and pepper. Mix well and chill until serving.

5. Serve the grilled chicken with a generous spoonful of cucumber yogurt sauce.

Moist Healthy Carrot Cake Cookies

Wed, 15 Jul 2026 20:13:36 GMT

Yield: 18-20 Cookies

Carrot cake cookies blend the cozy, spiced flavor of traditional carrot cake with the portability and convenience of cookies. They incorporate wholesome ingredients like almond and oat flours, rolled oats, maple syrup, and grated carrots, making them a nutrient-dense option with fiber, antioxidants, and natural sweetness. Walnuts add heart-healthy fats and protein, while ground flaxseed provides omega-3 fatty acids and additional fiber. These cookies are a balanced way to enjoy a treat that supports digestion, heart health, and sustained energy, consistent with the Fox Valley Food for Health nutrition model.

1 cup almond flour

½ cup oat flour

¼ cup old-fashioned rolled oats

1 teaspoon baking powder

1¼ teaspoons pumpkin pie spice

¼ teaspoon salt

2 tablespoons ground flaxseed

¼ cup extra virgin olive oil

⅓ cup pure maple syrup

1 large egg

1 teaspoon vanilla extract

1 cup finely grated carrot

⅓ cup chopped walnuts

¼ cup raisins

1. Preheat the oven to 325°F. Line a baking sheet with parchment paper.

2. In a large bowl, whisk the almond flour, oat flour, rolled oats, baking powder, pumpkin pie spice, salt, and ground flaxseed.

3. In another bowl, whisk the olive oil, maple syrup, egg, and vanilla until smooth.

4. Add the wet ingredients to the dry and stir just until combined. Fold in the grated carrot, walnuts, and raisins.

5. Let the dough rest for 10 minutes so the flaxseed can absorb moisture.

6. Drop rounded tablespoons of the dough onto the prepared sheet and flatten slightly.

7. Bake for 10–12 minutes, until the edges are lightly golden and the centers are just set.

8. Cool on the pan briefly, then transfer to a rack to finish cooling.

Creamy Cauliflower Soup

Wed, 15 Jul 2026 20:10:22 GMT

Serves: 6

Cauliflower soup is a comforting, nutrient-rich dish that has gained popularity for its creamy texture and health benefits, often used as a lighter alternative to traditional creamy soups. Cauliflower, a cruciferous vegetable, is low in calories and rich in fiber, vitamins C and K, folate, potassium, and antioxidants. Its antioxidants, including sulforaphane compounds, support immune function, reduce inflammation, and may lower the risk of chronic diseases such as heart disease and certain cancers. The natural creaminess of cauliflower makes it ideal for dairy-free and low-fat preparations without sacrificing flavor or texture. Nutritional yeast adds B vitamins and umami depth while supporting plant-forward nutrition consistent with the Fox Valley Food for Health principles.

1 large head cauliflower (about 6 cups), cut into florets

1 medium onion, diced

2 cloves garlic, minced

2 tablespoons extra-virgin olive oil

4 cups low-sodium vegetable broth

1 cup low-fat milk or unsweetened almond milk

1 teaspoon fresh thyme leaves

¼ teaspoon ground nutmeg

Salt and freshly ground black pepper, to taste

2 tablespoons nutritional yeast Fresh chives, chopped (for garnish)

1. In a large pot, heat olive oil over medium heat. Sauté the onion until translucent, about 5 minutes.

2. Add the garlic and cook for 1 minute until fragrant.

3. Add the cauliflower florets and low-sodium vegetable broth. Bring to a boil, then reduce heat and simmer for 15–20 minutes, until the cauliflower is very tender.

4. Stir in the low-fat or almond milk, thyme, nutritional yeast, and nutmeg. Simmer for 5 minutes.

5. Remove from heat and puree with an immersion blender until smooth and creamy.

6. Season lightly with salt and freshly ground black pepper.

7. Serve hot, garnished with chopped fresh chives.

Food for Health Teen Chefs: Cooking Healthy Meals & Learning Nutrition

Thu, 19 Feb 2026 15:20:04 GMT

Food for Health Teen Chefs do more than cook, prepare and package healthy meals for our recipients, they also gain hands-on nutrition education from our Executive Chef.

10 Herbs Everyone Should Know: Health Benefits and Uses

Herbs do more than add flavor to food - many also support overall wellness. From calming stress to helping digestion, these natural plants have been used for centuries in cooking and traditional health practices. Here are 10 popular herbs every teen (and family) should know about!

Check out one of our recent lessons, 10 Herbs Everyone Should Know: Health Benefits and Uses, where Teens discovered how herbs can enhance flavor naturally while providing powerful health benefits.

*This herb guide is based on traditional culinary uses and general wellness information shared by the Food for Health kitchen. It is not medical or nutritional advice and should not replace guidance from your physician or registered dietitian. Individual needs vary, so speak with a qualified healthcare professional if you have questions about using herbs as part of your diet.

Triple Citrus Ginger Black Cod with Quinoa Tabbouleh

Thu, 19 Feb 2026 15:20:04 GMT

This tempting wild caught cod entrée is both flavorful and healthful. Cod provides omega-3, iron and vitamins D and B-12. Protein in the fish helps to build and repair tissues, while the citrus topping contributes flavonoid compounds. Flavonoids have been reported beneficial for human health and may play a significant role in minimizing effects of various diseases.

The Quinoa Tabbouleh with Fresh Herbs recipe is a proud result of the creativity, passion, and hard work of the talented teens involved in the Fox Valley Food for Health Teen Chef Program. These young chefs and our Executive Chef dedicated their time and energy to experimenting, adapting, and perfecting this recipe, as well as many others, to reflect our community’s unique nutritional philosophy.

Fresh, crunchy, and bright best describes this healthy, plant-based quinoa side dish. Quinoa is a whole-grain, nutrient-dense addition to serve with the cod; one cup cooked quinoa has 222 calories, 8 grams of complete protein, and 5 grams of dietary fiber. Quinoa is a unique plant-based protein because it is a “complete” protein that provides all nine essential amino acids. Cook quinoa as a breakfast cereal topped with fresh fruit, substitute quinoa in a stir-fry, replace the pasta in your favorite dish, or add a handful of quinoa to your favorite soup or salad recipe. A lifestyle rich in whole grains and dietary fiber has been shown to reduce the risk of certain cancers, heart disease, obesity, and type 2 diabetes.

Recipes:

Did You Know?

Thu, 19 Feb 2026 15:20:04 GMT

Food for Health proudly supports the Fox Valley community by providing healthy, nourishing meals to those in need. Over the years, we've celebrated countless milestones, expanded our impact, and helped our neighbors one meal at a time.

145

968 lbs of garden produce harvested

150+ garden hours

Teen Chefs

22,600

Free Nutrient-Dense Meals Delivered

20 varieties of organic fruits & vegetables

Total Volunteers

Recipients Living Below the Poverty Line

310

Total Volunteer Hours

215

7,500

31%

Recipients Facing a Serious Health Crisis Served

24 garden volunteers

Cities Served

Recipients + Household Members Served

food-for-health

Grilled Lemon-Herb Chicken with Cucumber Yogurt Sauce

Serves: 4

Moist Healthy Carrot Cake Cookies

Yield: 18-20 Cookies

Creamy Cauliflower Soup

Serves: 6

Food for Health Teen Chefs: Cooking Healthy Meals & Learning Nutrition

Food for Health Teen Chefs do more than cook, prepare and package healthy meals for our recipients, they also gain hands-on nutrition education from our Executive Chef.

10 Herbs Everyone Should Know: Health Benefits and Uses

Triple Citrus Ginger Black Cod with Quinoa Tabbouleh

Recipes:

Did You Know?

968 lbs of garden produce harvested

150+ garden hours

20 varieties of organic fruits & vegetables

24 garden volunteers

More fun facts