Incredible food swaps to keep you healthy

Food replacement and awareness with Blue Cross Blue Shield

Today Blue Cross Blue Shield dietician Grace Derocha joined Mike and Leslie in the studio to talk about eating healthy, but still have delicious meals.

Specifically, Grace looked at National Diabetes Month and how to make delicious Thanksgiving meals that are vegetarian or vegan-friendly.

And, as always, we provide the recipes below!

Plain Greek Yogurt with Fresh Fruit


• 6 ounces of plain Greek yogurt

• 1 apple, cored and chopped – you can use any seasonal fruit of your choice

• 1-2 tsp. ground cinnamon (optional)


1. Mix all ingredients together. Enjoy!

For nutritional information, additional recipes and health tips, visit

Zoodles with Turkey Marinara Sauce with Ricotta Cheese Garnish



• 2 large zucchinis

• Spiralizer

• Olive oil

Turkey Marinara Sauce

• 1 package lean ground turkey

• 14 ounces marinara sauce

• 2 tbsp. Italian blend spices

• 2 tbsp. fresh basil, chopped

• 1 clove garlic, minced

Ricotta Cheese Garnish

• 1 cup (8oz) part-skim ricotta cheese

• ½ cup (4oz) low-fat cottage cheese

• 1 cup spinach, finely chopped

• 2 cloves garlic, minced

• 3 tbsp. Parmesano Romano cheese

• 2 tbsp. fresh parsley, chopped

• 1 tbsp. fresh basil, chopped

• ½ tsp. sea salt

• ½ tsp. freshly cracked black pepper

• 1/8 tsp. red pepper flakes (optional)



1. Use spiralizer as instructed to make zucchini noodles, called zoodles. If you do not have a spiralizer, you can finely chop zucchini into strips.

2. Sauté zoodles in olive oil or other favorite heart healthy oil for about 3-5 minutes until al dente.

Turkey Marinara Sauce

1. Heat a medium skillet over medium-high heat. Add in the ground turkey and cook until browned.

2. Drain any excess grease and then add in the marinara sauce, herbs, garlic, salt and pepper to taste.

3. Simmer on low heat until ready to use.

Ricotta Cheese Garnish

1. Blend all the ingredients, except for the spinach, in a food processor or blender until smooth.

2. Fold in the chopped spinach and set aside. Serve at room temperature or slightly warmed.

Putting it Together

1. Plate your zoodles.

2. Then place the turkey marinara sauce on top of the zoodles.

3. And to finish the dish, scoop a small amount of ricotta filling on top.

4. Serve warm and enjoy!

For nutritional information, additional recipes and health tips, visit

Cauliflower Chicken Fried Rice


• 1 head of cauliflower or use 5-6 cups of pre-riced cauliflower

• 2-4 tbsp. sesame oil

• 1 tbsp. minced ginger

• 3 cloves garlic, minced

• 1 small onion, diced

• 2 cups of rotisserie chicken, shredded (choice white or dark meat based on your preferences) or use cooked chicken, diced (easy to use leftover chicken or you can cook skinless, boneless chicken breast or thighs to your liking)

• 3 cups of vegetables (fresh or frozen) recommend peas, carrots, corn, bell peppers, green beans

• 2 eggs, slightly beaten

• 4 tbsp. soy sauce

• 1/4 cup cashews, almonds or another nut (optional)

• 1/2 pound (8 slices) thick-sliced turkey bacon, cooked and roughly chopped (optional)

• Salt and pepper to taste

• 4 green onions, thinly sliced for garnish


1. Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower "rice." Do not over process or else it will get mushy. Or you can use the pre-riced cauliflower.

2. Heat sesame oil in large skillet and sauté garlic and ginger.

3. Add onion, cook until tender and translucent.

4. Add other vegetables, sauté for about 3 minutes.

5. Add chicken and warm through.

6. Add cauliflower and soy sauce – stir thoroughly, but do not over stir to avoid mashing the cauliflower.

7. Push cauliflower rice mixture aside and cook eggs in the same pan until fully cooked and scrambled.

8. If needed, add more soy sauce and pepper to taste.

9. Finish by adding cooked bacon and cashews or almonds (optional). Mix in and cook through.

10. Garnish with green onions. Serve warm and enjoy. Will keep for about 5 days in airtight container in the refrigerator

For nutritional information, additional recipes and health tips, visit

Eggplant Pizza


• Eggplant

• Pizza sauce

• Shredded mozzarella cheese

• Favorite vegetables for pizza


1. Slice eggplant into circles about 1-inch thick.

2. Lightly salt and pepper the eggplant on both sides and let sit for about 10 minutes. Then grill on each side for 3-5 minutes.

3. Spread pizza sauce on eggplant, use amount to your liking.

4. Sprinkle shredded cheese strategically on eggplant circles.

5. Place veggies on eggplant pizza slices

6. Put on cookie sheet and broil until cheese melts.

7. Serve warm and enjoy.

For nutritional information, additional recipes and health tips, visit

Quinoa and Wild Rice Stuffing


• 2 cups cooked wild rice, try cooking in part broth and part water

• 2 cups cooked quinoa, try cooking in part broth and part water

• 1/3 pound bacon

• 3 cups diced onions

• 3 cups diced celery

• 3 cups diced carrots

• 1 tbsp. water

• 1 3/4 cups currants

• 3/4 cup dried cherries

• 3/4 cup dried cranberries

• 1/2 ounce dried apricots

• 1 cup diced, unpeeled apples

• ½ cup chicken broth or broth of choice

• 1/2 cup chopped Italian flat leaf parsley

• 1 tbsp. thyme

• 1 tbsp. sage

• 1 tbsp. rosemary

• Salt and pepper to taste


1. Prepare wild rice and quinoa using chicken broth and water. 1 cup dry wild rice will make 2 cups cooked, using 1 cup water and 1.5 cups broth of choice. Then do the same with quinoa.

2. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Reserving drippings, drain bacon, crumble, and set aside.

3. In the skillet with the reserved bacon drippings, sauté onions, celery and carrots with 1 tablespoon water. Cook until very soft, about 20 minutes.

4. Stir in currants, cherries, cranberries, apricots, and apples along with the cooked wild rice and quinoa, broth and herbs. Simmer for about 10 minutes.

5. Add crumbled bacon, salt and pepper to taste. Enjoy!

For nutritional information, additional recipes and health tips, visit

Broccoli and Cheese Cornbread


• 1 cup low-fat cottage cheese

• 2/3 cup butter, melted

• 4 eggs

• 2 (8.5 ounce) packages corn bread/muffin mix

• 1 (10 ounce) package frozen chopped broccoli, thawed

• 1 medium onion, chopped

• 1 1/2 cups shredded Cheddar cheese, divided


1. Preheat oven to 375 degrees F (190 degrees C). Grease a 9x13-inch baking dish.

2. Beat cottage cheese, butter, and eggs in a large bowl. Stir corn bread mixes into butter mixture until just moistened. Fold in broccoli, onion, and 1 cup Cheddar cheese. Pour batter into prepared baking dish and sprinkle with remaining 1/2 cup Cheddar cheese.

3. Bake in the preheated oven until a toothpick inserted into the center comes out clean, 35 to 40 minutes. Cool in the baking dish for 10 minutes before slicing. Serve warm and enjoy!

For nutritional information, additional recipes and health tips, visit

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