Healthy Recipes

Looking for a new delicious recipe to try out? Choose from our various selections of recipes created by Flavors chefs from across the country!


Honey Cider Glazed Broccolini with Toasted Hazelnuts, Chia & Feta

Provided by the American Liver Foundation’s Greater Los Angeles Division
Created by Chef Sharone Hakman, owner of Hak’s BBQ

Makes 4 Servings



8 oz. package broccolini
handful of raw hazelnuts
1 teaspoon chia seeds
¼ cup crumbled feta cheese


3 tablespoons apple cider vinegar
1½ tablespoons of honey
1 tablespoon extra virgin olive oil
2 tablespoons hot water
salt and pepper to taste


Hazelnuts to toast:

Preheat oven to 350 degrees. Place hazelnuts on baking sheet and bake for 10-15 minutes until golden brown. Out of the oven, slightly pound hazelnuts with back of a spoon until they form coarse pieces.

Making the glaze:

Combine in small bowl vinegar, honey, olive oil, water, salt and pepper.

Grilling the broccolini:

Pour ¾ of glaze on broccolini and reserve rest for finishing. Toss well with broccolini. Preheat grill to high and grill broccolini on each side about 90 second to 2 minutes.

Place broccolini back in bowl and toss in chia seeds. Plate broccolini and top with crumbled feta. Garnish with toasted hazelnuts and drizzle remainder of glaze. Enjoy!

Poached Quail with Peach-Cranberry Chutney and Black Truffle Risotto

Provided by the American Liver Foundation’s Mid-Atlantic Division
Created by Chef Lucmann Pierre of Le Pierre Caterers, Burlington Township, NJ




12 whole farm-raised quail (fresh)
2 cups julienned yellow onions
1/2 cup tomato paste
1/4 cup vegetable oil
2 Tbsp unsalted butter
1 Tbsp minced garlic
1 Tbsp chopped fresh thyme
1 cup white wine
1 tsp onion powder
1 tsp garlic powder
1 Tbsp Goya Adobo seasoning
6 cups chicken stock
1/2 tsp cracked black pepper
36 quail eggs (for garnish)
2 bunches of Enoki mushrooms (for garnish)
bunch of micro greens (for garnish)


Rinse the quail in cold water. Pat dry and tie the leg above the belly with butcher’s twine.

Rub the quail with some vegetable oil and season on all sides with black pepper, Goya seasoning, onion powder and garlic powder.

In a large nonstick skillet, heat the remaining vegetable oil on medium-high, add the quails to the pan and sear for about 2 minutes on each side. Add 1 Tbsp butter, then add the white wine to deglaze the pan.

Allow the alcohol to cook off for about 1 minute and then add the onions, minced garlic and fresh thyme and cook for another 3-5 minutes. Add the remaining spices and the chicken stock, then stir in the tomato paste and bring to a boil.

Reduce heat and simmer covered for about 30 minutes or until very tender. Remove the quail from the skillet and transfer to another pan.

Add a dab of butter on top of each quail. Ladle half of the prepared Peach-Cranberry Sauce over the quails, cover with aluminum foil and place them in the oven at 350º for 20 minutes.



2 cups coarsely chopped ripe peaches
2 cups dried cranberries
2 Tbsp cranberry preserves
1/2 cup diced onions
1 Tbsp butter
1/2 cup white wine
1 cup water
2 Tbsp sugar pinch of black pepper, to taste
pinch of salt, to taste
1 Tbsp cornstarch, dissolved in 1/3 cup water


Melt the butter in a nonstick saucepan over medium-high heat. Sauté the onions, then add cranberries and cook for about 5 minutes, or until the onions and cranberries are tender.

Add peaches and sugar and cook for 5 more minutes, stirring occasionally. Add white wine and allow the alcohol to cook off. Stir in cranberry preserves and water, bring to a boil and then reduce heat to low.

Cover the pan and simmer for 10 minutes. Remove the lid, add salt and pepper to taste and slowly add cornstarch mixture until the sauce thickens to a nice consistency.

Remove from heat and keep warm.



3 cups Arborio rice
10 cups chicken stock
1/2 cup white wine
1 cup fresh shiitake mushrooms, sliced
1 cup of dried porcini mushrooms, soaked in 1 cup
chicken stock, then sliced
1/2 cup yellow squash, diced small
1/2 cup zucchini squash, diced small
6 Tbsp olive oil, divided
1-1/2 onions, diced, divided
2 cloves garlic, minced, divided
3 Tbsp finely chopped fresh Italian parsley
2 Tbsp finely chopped fresh thyme
2 Tbsp black truffle oil
3 Tbsp black truffle butter
1 tsp salt
1 tsp fresh ground black pepper
3/4 cup grated fresh Parmesan cheese


Bring the chicken stock to a boil in a stockpot over medium high heat. Lower the heat and keep stock warm over low heat.

In a large skillet, heat 3 Tbsp olive oil over medium heat. Add half the onions and 1 clove garlic, sauté and stir until translucent, about 5 minutes. Add the fresh mushrooms, yellow squash, zucchini, porcini mushroom, herbs and butter. Sauté for another 5 minutes and season with salt and pepper. Remove from heat and set aside.

Coat a medium pan with remaining 3 Tbsp olive oil. Sauté the remaining onions and garlic. Add the Arborio rice, 2 Tbsp black truffle butter and stir until the rice is well coated. Pour in the white wine and cook until the wine is nearly all evaporated.

Using a large ladle, add 1 cup of the reserved chicken stock and cook, stirring frequently until the rice has absorbed the all the liquid. Gradually addthe remaining stock 1 cup at a time. Continue to cook and stir the rice, allowing it to absorb each batch of stock before adding more.

When the risotto is cooked, it should be slightly al dente and creamy, not mushy. Add the reserved vegetable mixture to the rice.

Stir in the Parmesan cheese and the remaining black truffle butter and cook briefly until melted.

Top with a drizzle of truffle oil before serving.


Place a small amount of Black Truffle Risotto in the center of the plate.

Carefully place a quail on top of the risotto bed. Line a small ramekin (2-1/2 inches wide, 1-1/2 inches deep) with plastic wrap; place aheaping spoonful of risotto into the ramekin.

Press the risotto down to compact it into the ramekin. Carefully flip the ramekin onto the plate towards the back of the quail. Give it a little wriggle and remove it, leaving a small mount of risotto on the plate. Top the risotto with a small bunch of micro greens. Place 1 Tbsp Peach-Cranberry Sauce on one side of the plate.

For garnish: Make a small opening at the top of each quail egg and remove the egg whites and yolks; rinse out the shells.

Insert a small amount of 2-inch tall enoki mushrooms into each egg shell. Place three separate, penny-sized dabs of risotto on the plate, on the side of the quail that does not have the sauce. Sit the enoki-filled quail eggshells on each of the dabs of risotto to complete the plate.

Spinach & Toasted Walnut Salad with Pan Seared Salmon with Arizona Citrus

Created by Chef Michael Cairn at the Omni Scottsdale Resort & Spa at Montelucia
Provided by the American Liver Foundation’s Desert Southwest Division

Spinach & Toasted Walnuts

2 heads of baby spinach
½ cup of dried blueberries
½ red onion, sliced thin
2 bell peppers (1 red, 1 yellow) finely sliced
1 cup toasted walnuts


½ cup fresh squeezed lemon juice
1/3 cup olive oil
2 Tbsp. apple cider vinegar
1 Tbsp. soy sauce
2 each garlic clove minced
1 tsp. salt
1 tsp. honey or cane sugar

Toss spinach in mixing bowl with blueberries and onions and half of the dressing one hour before serving, lightly wilting the spinach. Toss with bell peppers and walnuts right before serving and apply the remainder of the dressing.

Pan Seared Salmon with Arizona Citrus

4 each 6oz walk king salmon or Scottish salmon skin on fillet
2 Tbsp. Queen Creek blood orange olive oil
1 each orange
1 each grapefruit
6 sprigs cilantro
3 Tbsp. blended oil (canola & olive oil)
3 Tsp. salmon

Spice Salmon Spice

1/8 tsp. cayenne pepper
1/8 tsp. light chili powder
¼ tsp. sugar
1/8 tsp. smoked paprika
1/8 tsp. paprika
1/8 tsp. mexican oregano
¼ tsp. salt & black pepper

Combine all ingredients and blend together to make rub.

Pre-heat oven to 375 degrees. In a large oven-proof sauté pan heat blended oil over medium high. Season salmon fillets with salmon spice and place skin side down (make sure salmon is not ice cold or skin will stick to the pan) and sear for 4 minutes. Skin should be crispy and salmon golden brown. Turn over salmon and place in oven to finish cooking approximately 4-5 minutes until medium or your desired serving temperature. Place skin side up on plate, drizzle blood orange oil over skin and garnish with orange and grapefruit segments and cilantro.

Forkless Salad Rolls, Cloudberry Diping Sauce

Created by Brian Frakes- Executive Chef @ The Pfister Hotel, Milwaukee WI
Provided by the American Liver Foundation’s Upper Midwest Division


10 ea rice paper sheets
12 oz assorted lettuces
3 oz French green beans, julienned
1 ea carrot, julienned
1 oz mint, torn
2 ea red pepper, julienned
2 oz extra virgin olive oil
10 pc lolla rossa or red oak lettuce
Salt and pepper to taste


Properly wash and dry all vegetables and set aside. Toss the julienned vegetables gently in olive oil and season with salt and pepper. To begin assembling the rolls, place a piece of rice paper in warm water until it softens, approximately 20 seconds. Remove and place on a dry cutting board.

Carefully place a few pieces of the julienned vegetables in the middle as if you were preparing sushi. Place a small amount of the mixed lettuce on top and sprinkle with torn mint. Roll up gently from the bottom, pulling ingredients towards you to tighten. Fold in the sides and continue rolling to the top. Repeat with the remaining ingredients. Gently place the roll into a large leaf of lolla rossa (for autumn leaf look) and secure with a mini clothespin or binder clip. Line up rolls neatly on a platter and serve with your favorite salad dressing to dip into.


In a blender combine 3oz cloudberry jam, 1oz dijon mustard, juice of half of a lemon, 2 ice cubes and drizzle in 6oz olive oil.

Shrimp Agua Chili

Created by Chef Kevin Templeton from Barleymash San Diego
Provided by the American Liver Foundation’s Pacific Coast Division

Fresh shrimp (peeled and deveined)
Spanish red onions (peeled and sliced thin)
Avocado (sliced thin)

Agua Chili

1 Cucumber (peeled and cut)
1 Bunch Cilantro
3 Serrano Chilis
1 tsp Cumin
1 tsp Coriander
1 tbsp Oregano
1 tbsp White pepper
2 oz Agave syrup
1 tsp Kosher salt

Smoked Paprika Oil

1 tsp Smoked Paprika
2 cups Olive oil blend
2 cinnamon sticks

Blanch shrimp in a mixture of water, salt and lemon juice. Blanch for 20 seconds. (shrimp should still be raw on the inside). Shock the shrimp in ice water. Once shrimp is chilled, drain and slice in half (long ways). Set aside.

Agua Chili

Blend all ingredients together in a high performance blender. Make sure everything is liquefied. Run the mixture through a fine china cap strainer. Save the pulp and set aside.

Soak shrimp in the strained liquid for 30 minutes.

Smoked Paprika Oil

Bring all three ingredients to a simmer for 3 minutes. Turn off heat and let stand for 5 minutes. Strain through a coffee filter and refrigerate.

Toss everything together and serve.