Most Americans are getting too much sugar, and that’s partly because sugar finds its way into even the healthiest-sounding foods. Lots of restaurants opt for cheaper ingredients that may contain added sugar. And many packaged foods contain surprising amounts of added sugar, usually listed on nutrition labels as maltose, dextrose, fructose, and other less obvious terms.

Today, the average American consumes 20 teaspoons of sugar a day — over twice what the American Heart Association recommends for optimal health for men, and over three times what it recommends for women.

You might recognize celebrity nutritionist and registered dietitian Keri Glassman of Nutritious Life from her appearances on shows like “The View,” “The Talk,” and “The Today Show.” Keri takes a “whole person” approach to wellness, and a big part of that comes down to what you put in your body.

She’s come up with some easy-to-make dinner recipes that are nutritious, delicious, and free of added sugar. Check them out below!

1. Grilled salmon with roasted cauliflower

grilled salmon

Ingredients:

  • 5 oz. wild salmon filet
  • 2 tsp. extra virgin, cold-pressed olive oil
  • 1/2 tsp. pepper
  • 2 cups cauliflower
  • 1/4 tsp. garlic powder
  • 1/4 tsp. sea salt

Directions:

  1. Preheat oven to 425°Fahrenheit.
  2. Pat salmon fillet dry with a paper towel, and rub with 1 teaspoon olive oil and pepper to taste. Place onto a nonstick baking sheet skin side down.
  3. On a separate baking sheet, break cauliflower into small florets and lay evenly in a single layer. Drizzle with 1 teaspoon olive oil and sprinkle generously with remaining pepper, garlic, and sea salt.
  4. Place both trays in the oven and allow to roast for about 12-15 minutes, or until the salmon flakes easily with a fork and the cauliflower is roasted and slightly browned.

2. Turkey burger with sautéed veggies

turkey burger

Ingredients:

  • 1 tbsp. extra virgin, cold-pressed olive oil
  • 1/3 cup red onion, thinly sliced
  • 1/2 cup bell pepper, thinly sliced
  • 4 oz. frozen turkey burger, thawed
  • 2 cups kale, chopped
  • 1 cup cherry tomatoes, halved
  • 1/4 tsp. sea salt
  • 1/2 tsp. pepper

Directions:

  1. Drizzle olive oil into a nonstick pan over medium heat.
  2. Add onion and peppers and cook until tender and aromatic, about 5 minutes.
  3. While veggies are cooking, place the turkey burger in a clean, small pan over medium heat. Cook until done, flipping halfway through, for about 5-7 minutes, or according to directions.
  4. To the veggies, add kale and tomatoes, and cook until kale is wilted and soft, about 3 minutes. Season veggies with sea salt and pepper to taste.
  5. Transfer cooked turkey burger to plate, top with sautéed veggie mixture, and enjoy!

3. Three bean chili

vegetarian chili

Ingredients (serves 8):

  • 2 tsp. olive oil
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 2 tsp. cumin
  • 2 tsp. chili powder
  • 1 15-oz. can kidney beans, drained
  • 1 15-oz. can garbanzo beans, drained
  • 1 15-oz. can black beans, drained
  • 1 1/2 cups frozen yellow corn, defrosted
  • 2 15-oz. cans diced tomatoes (with liquid)
  • salt and pepper to taste

Directions:

  • Heat olive oil in a large sauce pan over medium heat.
  • To the pan, add onion, bell peppers, cumin, and chili powder.
  • Cook until vegetables are tender, stirring occasionally.
  • Add kidney beans, garbanzo beans, black beans, corn, and diced tomatoes.
  • Add salt and pepper to taste.
  • Reduce to medium-low heat, and allow to simmer for 45 minutes. Serve warm.

4. Greek yogurt marinated chicken

greek yogurt marinated chicken
Image Attribution

Image Attribution

Author: Keri Glassman

Ingredients:

  • 1 cup low-fat Greek yogurt
  • 1 tbsp. extra virgin, cold-pressed olive oil
  • 1 tsp. chili powder
  • 1 garlic clove, minced
  • 1/4 tsp. sea salt
  • 1/4 tsp. pepper
  • 2 pounds chicken breast

Directions:

  1. Whisk the yogurt, olive oil, chili powder, garlic, salt, and pepper in a bowl.
  2. Place chicken in a container and pour marinade over the breasts. Cover and let sit in the refrigerator overnight.
  3. Preheat grill.
  4. Remove chicken from marinade and grill over medium heat until chicken is cooked through.