Healthy Recipes: Chipotle Smashed Sweet Potatoes

Chipotle Smashed Sweet Potatoes

Total: 30 min

Prep: 10 min

Cook: 20 min

Yield: 4 servings


  • 2 large sweet potatoes, peeled and cubed
  • 2 tablespoons unsalted butter
  • 1/2 teaspoon kosher salt
  • 1 chipotle chile pepper in adobo sauce, chopped
  • 1 teaspoon adobo sauce, from the pepper can


Put the sweet potatoes in a steamer basket and put the steamer in a large pot of simmering water that is 1 inch from the bottom of the basket. Cover and steam over medium-high heat for 20 minutes, or until the sweet potatoes are fork-tender.

Remove the steamer basket, pour the water out of the pot and dump the sweet potatoes into the pot. Add the butter and salt and mash with a potato masher. Add the chile and sauce and continue mashing to combine. Serve immediately.



Healthy Recipes: Quinoa Stuffing

Quinoa Stuffing

Yield: Serves 8


  • 2 cups vegetable stock
  • 1 cup quinoa
  • 2 tablespoons unsalted butter
  • 1 onion, chopped
  • 6 stalks celery, diced
  • 1 tablespoon fresh sage
  • 1 tablespoon fresh thyme
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh flat-leaf parsley


Preheat the oven to 350°F.

Combine the stock and 1 cup water in a medium saucepan and bring to a boil over high heat. Stir in the quinoa and bring back to a boil. Reduce the heat to low, cover, and simmer for 12 minutes, or until the quinoa has absorbed all the liquid.

Meanwhile, melt the butter in large skillet over medium heat. Stir in the onion and celery and cook, stirring occasionally, until translucent, about 10 minutes.

Remove the onion mixture from the heat and add the quinoa to the pan. Stir in the sage, thyme and salt and pepper and mix thoroughly. Transfer the stuffing to an 8-inch square pan and bake for 30 minutes.

Garnish with parsley before serving.


Quinoa Stuffing with Dried Cherries and Almonds

Add 1/2 cup dried tart cherries and 1/2 cup toasted slivered almonds to the stuffing before baking.

Quinoa Stuffing with Pistachios and Figs

Omit the sage and add 1/2 cup chopped dried figs and 1/2 cup chopped toasted pistachios before baking.


Healthy Recipes: Lemony Carrot Salad

Lemony Carrot Salad

Prep time: 10 minutes


  • 3 tablespoon fresh lemon juice
  • 4 tablespoons extra-virgin olive oil
  • 1 teaspoon grainy mustard
  • 1 tablespoon honey
  • ⅛ teaspoon salt
  • Freshly ground pepper, to taste
  • 1lb carrots, grated on a box grater or food processor
  • 5 radishes, thinly sliced
  • 1½ tablespoons chopped fresh dill
  • ¼ cup chopped scallions
  • ¼ cup chopped parsley


Whisk lemon juice, oil, mustard, honey, salt and pepper to taste in a medium bowl. Add carrots, radishes, dill, parsley, scallion, raisins and pistachios; toss to coat.

Make Ahead Tip: Cover and refrigerate for up to 2 days. Add carrots and pistachios right before serving.

Prep Tip: Buy pre-shredded carrots for even quicker preparation.


Healthy Recipes: Pomegranate Punch

Pomegranate Punch

Servings: 12


  • 4 cups pomegranate juice
  • 1 cup orange juice
  • 2 liter sparkling water or club soda
  • 2 oranges, sliced
  • 2 limes, sliced
  • Arils from one pomegranate


In a large punch bowl, combine pomegranate juice, orange juice and sparkling water. Float lime and orange slices on top as garnish. When serving, sprinkle pomegranate seeds in each glass with punch and ice.


Healthy Recipes: Pumpkin Pie Greek Yogurt Parfaits

Pumpkin Pie Greek Yogurt Parfaits

Prep Time: 15 minutes Cook Time: 30 minutes

Total Time: 45 minutes Serves: 4 parfaits



1 can (14 oz) pumpkin puree

2 eggs

1 tablespoon lemon juice

¼ cup unsweetened almond milk

¼ cup pure maple syrup

1 ½ tablespoons pumpkin pie spice

½ teaspoon salt

2 cups vanilla Greek yogurt

Optional Toppings

Pumpkin Spice Granola

Maple syrup

Extra nuts (pecans, walnuts, almonds)


  1. Preheat the oven to 350 degrees.
  2. In a large bowl, combine the pumpkin puree, eggs, lemon juice, milk, maple syrup, pumpkin pie spice and salt. Stir until thoroughly combined. Pour the mixture into a baking dish. Bake for 30 minutes. When baking is complete, let the mixture cool for at least 10 minutes.
  3. To assemble the parfaits, layer ¼ cup of the pumpkin mixture into the bottom of a small glass or jar. Then, layer ¼ cup of the yogurt over the pumpkin mixture. Repeat with another layer each of pumpkin mixture and yogurt.
  4. Top each parfait with pumpkin spice pecan granola, a drizzle of maple syrup, and extra nuts if desired.

Serving size: 1 parfait

Nutrition Information (per serving):

Calories: 197 Fat: 2.7g Carb: 34.2g Fiber: 3g Protein: 10.7g Sugar 24.6g Sodium: 368mg

Watch how it’s made:

In this video, Erica went the extra mile and made a Pumpkin Spice Pecan Granola. Excessive? Yes. Worth is? Yes.

Pumpkin Spice Pecan Granola

Prep Time: 5 minutes

Cook time: 30-40 minutes

Total time: 45 minutes

Serves: 10 servings


3½ cups old fashioned oats

⅓ cup shelled pepitas (pumpkin seeds)

½ cup pecans chopped

2 tablespoons pumpkin pie spice

¼ teaspoon salt

¼ cup coconut oil, melted

⅓ cup pure maple syrup


  1. Preheat oven to 300 degrees.
  2. In a large bowl, combine the oats, pepitas, pecans, pumpkin spice, and salt.
  3. In a small bowl, whisk together the coconut oil and maple syrup.
  4. Pour the wet ingredient mixture into the dry ingredients. Using a large spoon or spatula, stir the oat mixture is evenly coated.
  5. Spread the granola mixture out evenly on a large nonstick baking sheet.
  6. Bake in the oven for 35- 45 minutes. Check on the granola every 15 minutes and give it a quick stir with a large spoon each time. Granola should be crispy and golden brown when done.


Serving size: ⅓ cup

Nutrition Information (per serving):

Calories: 233 Fat: 11.6g Carb: 29.8g Fiber: 3.5g Protein: 4.9g Sugar 7.2g Sodium: 78mg


Healthy Recipes: Simply Delicious Chili

Simply Delicious Chili

Prep Time: 20 mins Cook Time: 40 mins

Total Time: 1 hour  Yield: 4 to 6 servings



2 tablespoons olive oil

1 medium red onion, chopped

1 large red bell pepper, chopped

2 medium carrots, chopped

2 ribs celery, chopped

1/2 teaspoon salt, divided

4 cloves garlic, pressed or minced

2 tablespoons chili powder

2 teaspoons ground cumin

1 1/2 teaspoons smoked paprika

1 teaspoon dried oregano

1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes*, with their juices

2 cans (15 ounces each) black beans, rinsed and drained

1 can (15 ounces) pinto beans, rinsed and drained

2 cups vegetable broth or water

1 bay leaf

2 tablespoons chopped fresh cilantro, plus more for garnishing

1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste

Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.


In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and 1/4 teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.

Add the garlic, chili powder, cumin, smoked paprika (go easy on the paprika if you’re sensitive to spice) and oregano. Cook until fragrant while stirring constantly, about 1 minute.

Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.

For the best texture and flavor, transfer 1 1/2 cups of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)

Add the chopped cilantro, stir to blend, and then mix in the vinegar, to taste. Add salt to taste, too—I added 1/4 teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days (I haven’t tried, but I bet it would freeze well, too).

Watch how it’s made below:


Healthy Recipes: Autumn Glow Salad w/ Lemon Dressing

Autumn Glow Salad with Lemon Dressing

Prep Time: 20 minutes

Cook Time: 20 minutes

Serves: 6 as a meal, 8-10 as a side



For the Salad

1 cup whole grain like wild rice, quinoa, farro, brown rice or freekeh

2 sweet potatoes

1 tablespoon olive oil

a sprinkle of Italian seasoning or mix of dried basil, oregano, thyme or any other spices you enjoy

1-2 apples

¼ cup pecans, chopped

¼ cup dried cranberries

For the Lemon Dressing

1 bunch parsley (about 1 cup), minced

1 small clove garlic, minced

⅔ cup olive oil

juice of one lemon (more to taste)

1 teaspoon agave (optional)

Salt and pepper to taste


1. Rinse the grains and cook according to package instructions (the ratio of liquid and time to cook depends on the grain). Prepare the vegetables while the grain cooks.

2. Preheat the oven to 425 degrees. Peel and chop the sweet potatoes. Place on a baking sheet and drizzle with oil. Sprinkle with salt and pepper and add a few sprigs of thyme or other dried spices if you have some that you like. Roast for 20 minutes, stir, and roast for another 10-15 minutes. When they are golden brown and soft, remove from oven and set aside.

3. While the veggies are roasting, combine all dressing ingredients in a jar with a tight lid and shake to combine. Chop the apple and pecans, set aside.

4. When the grains and vegetables are done, toss everything together. This can be done when everything is hot or when it’s cooled, although the texture will be different (heavier) when hot. Store leftovers separately (salad and dressing) if possible.

Watch how it’s made below:


Is a Medicare Advantage plan the right choice for me?

Does original Medicare leave you wanting more? A Medicare Advantage plan might be a better option. Medicare Advantage plans combine Medicare parts A, B, and D into one plan and are referred to as “MA Plans” or “Part C”. These plans are offered by private companies and approved by Medicare, and Medicare pays these companies to manage your benefits. Medicare Advantage plans must cover all of the services that original Medicare covers and may also offer extra benefits such as dental care, eyeglasses, or wellness programs. Eligibility requires that you have Medicare Part A and Part B, and live in the plan’s service area.

Each Medicare Advantage plan has different premiums and costs for services, so it is important to compare plans in your area and understand plan costs and benefits before you join. Understanding if your doctors are in the plan’s network, and whether your prescription drugs are covered under the plan are some of the most important things to check before enrolling in a Medicare Advantage plan.

The Statewide Health Insurance Benefits Advisors, or SHIBA, are an excellent resource for helping to determine if a Medicare Advantage plan is right for you. Contact SHIBA of Washington at 1-800-562-6900, and they will put in you in contact with a local representative.

CHAS Health’s Patient Services Coordinators (PSCs) can assist with applications for cost-savings programs that help with monthly premiums and prescription drug costs. Call CHAS Health at 509.444.8200 to schedule an appointment with a PSC at any of our CHAS locations. Walk-ins are also welcome. Come see us today!


Tips for a Healthy Fall

Later, summer.
It’s been real. But, it’s time to welcome back short days, crisp air and colorful leaves of fall time. Time to stow away swimsuits in favor of sweaters for apple picking. Fall is incredible in the PNW; beautiful weather, colorful leaves and fall foliage make it for a great time of year for both exercise and wonderfully fresh seasonal foods. Here are some tips to make your fall a healthy and happy one:

All hail The Great Pumpkin!
Pumpkins are more than just pies and jack-o-lanterns, they are rich with vitamins A and C. Of course pumpkin seeds are a wonderful and healthy fall treat. There are a ton of possibilities with pumpkins. Check some of these healthy recipes out:

12 Healthy Pumpkin Recipes

Get your flu shot and yearly check-up.
This one is pretty simple. You don’t want to be sniffling, aching, coughing and sneezing all winter long. Get your shot, keep the flu away. Schedule your appointment today by calling 509.444.8200

Boost your immune system! Hydrate throughout the day. adequate hydration has a huge impact on your immune system. Water helps all of your body’s systems function at optimum levels. Eat foods that add to your immune system with probiotics and vitamin C such as yogurt, oranges, peppers, garlic, yes even pumpkins can pack vitamin C.

Get outdoors. The bright colorful leaves on the trees add a visual treat to your walks as do the crunching of leaves under foot. What better season to put on a beanie and get active? In addition, outdoor time increases vitamin D levels, which can make you happier and improve concentration according to Harvard Medical School

Keep the treats in check. When you are stuck inside with delicious Halloween candy everywhere, it can be hard to resist eating 10 mini Snickers in a row. Don’t resist entirely, just don’t become a sugar zombie. Also, when it comes to game days make healthier choices by setting out veggies and dip instead of chips. You can also cut some of your favorite unhealthy snacks in to smaller portions.