Recipe of the Month Archives - Mendocino Coast Clinics

Don’t know what to do with all that zucchini? MCC’s Registered Dietitian Susie has the perfect (and delicious) answer: easy zucchini fritters! They are low carb, but high flavor. Enjoy!

Zucchini Fritters

2 medium zucchini

3 ounces of Parmesan cheese, grated

1 ounce of almond flour

2 large eggs

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 tablespoons olive oil

Grate the zucchini into a brand new dish cloth, or muslin cloth, and squeeze out as much liquid as possible.

Mix the drained zucchini, Parmesan, almond flour, eggs, salt, and pepper together in a bowl and allow to sit for a couple of minutes. This lets the almond meal soak up some liquid and prevents the fritter from tasting dry and grainy.

Pour olive oil into a frying pan over medium heat and scoop 1/4 cup of the fritter mix into the hot oil, pushing gently into a flattened, round shape in the pan and fry. You may need to cook these in a couple of batches, depending on the size of your pan.

After 2-3 minutes gently flip the fritters over and cook for another 2-3 minutes. Top with sour cream and chopped parsley or green onions if desired.

Our Registered Dietitian Susie, has selected One-Pan Salmon & Veggies for our Recipe of the Month. It’s a healthy, delicious meal that’s easy to make and even easier to clean up!

Packed with lean protein, colorful vegetables, and heart-healthy omega-3s, this simple sheet pan dinner is perfect for busy weeknights .

Ingredients

for 2 servings

2 lb small red potato, or yellow, quartered

4 tablespoons olive oil

Salt, to taste

Pepper, to taste

4 cloves garlic, minced

4 tablespoons lemon juice

2 tablespoons fresh thyme

2 teaspoons ginger

2 salmon fillets

1 bunch asparagus, roughly 1 pound

Preheat the oven to 400.

Cover a sheet pan with foil or parchment paper. Spread out potatoes on the pan and drizzle with olive oil. Season with salt, pepper, 2 cloves of garlic, and 1 tablespoon lemon juice. Bake for 30 minutes.

Make salmon glaze. Combine salt, pepper, 1 tablespoon thyme, 2 garlic cloves, ginger, 2 tablespoons of olive oil, and 2 tablespoons of lemon juice. Mix well.

Remove potatoes from the oven and push them to the top or side of your pan. Place your salmon fillets on the pan. Brush both sides of the salmon with the glaze.

Place asparagus on the pan and top with 1 tablespoon olive oil, 1 tablespoon lemon juice, salt, and pepper. Sprinkle 1 tablespoon of thyme on the asparagus and potatoes.

Bake for 10-12 minutes. (The salmon should flake easily with a fork when it’s ready.)

This month, MCC’s Registered Dietitian Susie has chosen a delicious Pasta Salad recipe that’s packed with crisp vegetables and flavorful ingredients. It’s an easy make-ahead dish for picnics, BBQs, potlucks, or lunch during a busy week.

Pasta Salad

16 ounces rotini or any medium pasta shape

1 medium English cucumber, chopped

1 pint grape tomatoes, halved

1 small bell pepper any color, chopped

¼ cup finely diced red onion or sliced green onions

1 cup Italian dressing or homemade dressing

¼ cup sliced black olives (optional)

3 tablespoons chopped fresh parsley

⅔ cup crumbled feta cheese, or to taste

Salt and black pepper to taste

In a large pot, boil pasta in salted water until al dente (firm) according to package directions. Drain and rinse under cold water to cool.

Meanwhile, chop the cucumber, grape tomatoes, bell pepper, and red onions.

In a large bowl, combine the cooked and cooled pasta, prepared vegetables, Italian dressing, sliced olives (if using), and fresh parsley. Toss well to coat. Season with salt and pepper to taste and gently stir in feta cheese.

Refrigerate for at least 2 hours before serving to allow the flavors to blend. Makes 12 servings.

Appropriately enough for the month with our salsa tasting contest, MCC’s Registered Dietitian Susie has chosen Pico de Gallo for May’s recipe of the month. It’s fresh, delicious and easy to make! You’ll need only 5 ingredients.

Ingredients

1 cup finely chopped white onion (about 1 small onion)

1 medium jalapeño or serrano pepper, ribs and seeds removed, finely chopped (decrease or omit if sensitive to spice, or add another if you love heat)

¼ cup lime juice

¾ teaspoon fine sea salt, more to taste

1 ½ pounds ripe red tomatoes (about 8 small or 4 large), chopped

½ cup finely chopped fresh cilantro

In a medium serving bowl, combine the chopped onion, jalapeño, lime juice and salt. Let it marinate for about 5 minutes while you chop the tomatoes and cilantro.

Add the chopped tomatoes and cilantro to the bowl and stir to combine. Taste, and add more salt if needed.

For the best flavor, let the mixture marinate for 15 minutes or several hours in the refrigerator. Pico de gallo keeps well in the refrigerator, covered, for up to 4 days. Enjoy!

MCC’s Registered Dietitian Susie is starting off 2026 with an easy, make-ahead Recipe of the Month for chia pudding. Topped off with fresh fruit, or granola, or chopped nuts, it’s delicious, but it’s also packed with fiber, protein, and healthy fats.

It’s super easy to make, and it keeps in the fridge for about 5 days. Make a batch of chia seed pudding on the weekend, and portion it into individual jars or containers. You’ll have a quick, healthy breakfast ready for every day of the week! #recipeofthemonth

Ingredients

Makes 1 serving

½ cup milk of choice

2 tablespoons chia seeds

½ teaspoon maple syrup or other sweetener

Optional toppings

Fruit

Chopped nuts or granola

Coconut flakes

Maple syrup

Instructions

In a lidded jar, combine the milk, chia seeds, and sweetener. Cover and shake to combine. Chill for a few hours, then give it a good stir to loosen any clumps. Continue chilling for 8 hours or overnight for the pudding to set.

Serve with toppings like fruit, nuts, coconut flakes, and maple syrup as desired.

For July’s Recipe of the Month, MCC’s Registered Dietitian Susie has chosen an easy and delicious parfait. Make ahead for busy mornings – you can just grab and go! This Yogurt Berry Parfait is the all-day hero—light enough for a snack, filling enough for breakfast. Layer it. Love it. Repeat.

𝗩𝗮𝗻𝗶𝗹𝗹𝗮 𝗬𝗼𝗴𝘂𝗿𝘁 𝗮𝗻𝗱 𝗕𝗲𝗿𝗿𝘆 𝗣𝗮𝗿𝗳𝗮𝗶𝘁

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:

One 32 ounce container Greek vanilla yogurt

1 1/2 cups fresh or frozen mixed berries, unsweetened

6 jelly jars with lids or 8 ounce dessert bowls

Granola or Grape Nuts to top each parfait (optional)

Spoon about 1/4 cup into the bottom of each of the 6 jelly jars or dessert bowls. Over each of those, spoon about 2 tablespoons of frozen mixed berries. Press the berries lightly into the yogurt. Top with another 1/4 cup of yogurt, 2 tablespoons of berries, and then divide the remaining yogurt between the jars over the berries. Cover tightly and refrigerate for up to a week. Makes 6 parfaits.

To serve, remove the lid from the parfait and sprinkle a little granola or some Grape Nuts over the top of the parfait.

Our Registered Dietitian Susie is welcoming summer with an easy, delicious salad. This salad is loaded with veggies; juicy tomatoes, crisp cucumber, creamy avocado and a fresh, flavorful lemon vinaigrette!

Cucumber Tomato Avocado Salad

Ingredients

• 1 lb Roma tomatoes

• 1 English cucumber

• 1/2 medium red onion, sliced

• 2 avocados, diced

• 2 Tbsp extra virgin olive oil or sunflower oil

• 2 Tbsp fresh lemon juice, (from 1 medium lemon)

• 1/2 bunch cilantro, chopped*

• 1 tsp sea salt or 3/4 tsp table salt

• 1/8 tsp black pepper

Instructions

1. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into a large salad bowl.

2. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving, toss with 1 tsp sea salt and 1/8 tsp black pepper.

Notes

*Note: Fresh dill can be substituted for the cilantro.

It’s that time of year, when we all have an abundance of apples! Our Registered Dietitian Susie comes to the rescue, with an easy, healthy recipe for applesauce. Enjoy, and happy Fall!

Applesauce

INGREDIENTS

• 4 apples, peeled, cored and chopped

• 3/4 cup water

• 1 teaspoon lemon juice

• 1/2 teaspoon ground cinnamon

INSTRUCTIONS

1. Combine all ingredients in a saucepan set over medium-high heat. Bring mixture to a boil.

2. Reduce the heat to low, cover, and simmer for about 20 minutes or until the apples are tender.

3. Mash the apples with a potato masher or use an immersion (stick) blender to puree the apples for a smoother consistency. Allow to cool before serving.

Our Registered Dietitian Susie has chosen an easy and flavorful tuna salad for August’s #recipeofthemonth. Greek yogurt adds a creamy texture and a low-fat protein boost. Feel free to add fresh herbs or a squeeze of lemon for extra flavor. Serve with greens, with crackers, or make a sandwich – it’s up to you!

Ingredients:

2 five oz cans tuna, drained

¼ cup plain Greek yogurt

1 stalk celery, chopped, about ¼ cup

¼ cup red onion, diced

¼ cup dill pickles, diced

1 tablespoon mayonnaise, optional

1 tablespoon Dijon or German mustard

1 tablespoon parsley, chopped

½ teaspoon ground pepper

½ teaspoon sea salt

Instructions

Add drained tuna, yogurt, chopped celery, diced onion, chopped pickles, mayonnaise, mustard, parsley, pepper and salt into a large bowl. Toss to combine, breaking up any large chunks of tuna. Enjoy right away or chill before serving.

April’s Recipe of the Month was chosen by our Registered Dietitian Nutritionist Susie because it’s easy, healthy, and family-friendly! If you put the chicken in the marinade before work/school, your dinner will be ready in a flash in the evening. #recipeofthemonth

Oven-Baked Chicken with Potatoes

Serves 3

Ingredients

½ teaspoon salt

½ teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon dried oregano

½ teaspoon dried thyme

¼ teaspoon smoked paprika

⅛ teaspoon cayenne pepper

2 tbsp olive oil

6 chicken drumsticks

1 pound Yukon gold potatoes

Instructions

In a small bowl, mix the seasoning (½ tsp salt, ½ tsp onion powder, ½ tsp garlic powder, ½ tsp dried oregano, ½ tsp dried thyme, ¼ tsp smoked paprika, and ⅛ tsp cayenne pepper). Add 2 tbsp olive oil and mix well.

Pat dry chicken drumsticks and transfer to a gallon size zip-lock bag. Pour in the seasoning mixture, close the bag, and shake it to evenly distribute the seasoning.

Marinate the chicken in the fridge for at least 1 hour or overnight.

When ready to cook, preheat the oven to 400F.

Cut the potatoes into bite-size pieces and put into a 9×13-inch baking dish. Add 1 tbsp olive oil and season with salt to your taste. Place the chicken drumsticks on top of the potatoes.

Bake at 400F for about 40-50 minutes or until the chicken internal temperature reaches at least 165-170F and the potatoes are cooked through and tender. Enjoy!

Older Posts

Recipe of the Month: Zucchini Fritters

Recipe of the Month: One-Pan Salmon & Veggies

Recipe of the Month: Pasta Salad

Recipe of the Month: Pico de Gallo

Recipe of the Month: Chia Pudding

Recipe of the Month: Yogurt & Berry Parfait

Recipe of the Month: Cucumber Tomato Avocado Salad

Recipe of the Month: Applesauce

Recipe of the Month: Tuna Salad

Recipe of the Month: Oven-Baked Chicken with Potatoes