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The Dish On Healthy

Easy & deliciously nourishing recipes that are gluten, dairy & refined sugar free! Real, Healthy, Un I am so happy that you are here & I hope you enjoy the food!

The Dish On Healthy tells the story of a life through food; it illustrates a person coping with autoimmune disease through an unprocessed diet. In the journey to eliminate gluten, dairy and refined sugars from my food, I created a variety of delicious alternative recipes and found my best self. I want to share with others that it's fully possible to eat healthy; while recreating all the food and

flavors you love. I share easy, make-ahead recipes that will change the way you and your family eat and view food. Because I believe eating healthy doesn't have to be complicated. xx

10/08/2025

zucchini season is perfect for these Zucchini, Feta & Ricotta Pupusas!🥒🫓🧀 These gems are in my debut cookbook, Deliciously Nourishing Eats, and they are the national food of El Salvador; the country where I spent my first 18 years, my home. Salvi food (as it is often called) is gaining notoriety in mainstream cooking publications, as of late. The dough is made of corn flour or “masa” which makes these naturally gluten-free.

Traditionally— they have a pork, beans or cheese filling; but I wanted to give them a fun plot twist. Feta and ricotta create the perfect filling— you can add mozzarella cheese too!
The grated zucchini is the perfect filling— and these would work wonderfully well with squash and cheese during the Fall months ahead.

I love that the cookbook has this AND a traditional pupusa recipe— along with the Salvadorian Curtido (Pickled Cabbage) and Sweet Fried Plantains that are often enjoyed as part of the hometown feast.

Preorder at the link in bio- the book is out everywhere books are sold on August 19th.

Thank you for your support!❤️

05/08/2025

3 different ways to enjoy STREET CORN SALAD!🌽🍅🥖🧀 featuring the easiest Mexican-inspired elote salad... so yum you’ll want to eat it by the spoonful this summer 🥄

🌟Street Corn Crostini Starters
🌟 Street Corn Pasta with Feta and Thyme or Basil
🌟 Street Corn Salad, as-is! The best side to BBQ’s

Grab the recipe deets below 👇🏼

Street Corn Salad Ingredients ~12 crostinis
3 cups corn kernels (cut off the cob)
3 Tbsp olive oil or unsalted butter or ghee
1 large serrano pepper diced (~2-3 Tbsp) * if you don’t like spicy food, simply omit.
1 cup finely sliced red onions + bell peppers
2 Tbsp avocado mayo or standard mayo
1 Tbsp full fat Greek-Yogurt
3 Tbsp feta or queso fresco or cotija cheese
1/2 tsp sea salt
1/2 tsp chili powder
1/4 tsp tajin or cayenne pepper
Spritz of fresh lime juice (I only had lemon)
~1-2 Tbsp cilantro for garnish

Instructions 🌟🌟🌟🌟🌟
Over medium heat- melt butter or olive oil in a pan and add finely diced serrano peppers & mix. After ~2 mins, throw in elote or corn and season with sea salt. Sauté for ~3-5 mins and then set aside to cool. In a bowl mix: yogurt and mayo and then coat the corn in the mixture. I then add: diced onions and bell peppers, feta, chili powder, tajin or cayenne and a spritz of lime juice. The best!

These are a great seasonal appetizer idea to serve to family and friends and an alternative to traditional tomato bruschetta. They are extra good with sweet summer corn while it’s in-season! 💚

Hope you’re having a great evening, friends!👋🏻✨xx

03/08/2025

If you liked my Asian Cucumber Salad, this Hasselback Gochujang Korean Cucumber Salad is the spicier cousin! Cucumber salads continue to be the side-dish craze and there’s no better way to enjoy summer BBQ’s than with this refreshing new kid on the block. 🥒🥗 Totally inspired by traditional Korean and Japanese cucumber salads- you’re going to love this spin on the simple vinaigrette! Save the recipe deets below👇🏼👇🏼

~6 Persian cucumbers, sliced
2 Tbsp Gochujang sauce
1/2 Tbsp Gochugaru (red pepper flakes)
1/2 teaspoon sea salt
3 Tbsp rice wine vinegar
1 Tbsp sesame oil
1.5 Tbsp tamari or soy sauce
1 Tbsp maple syrup
1/4 cup of green chives, chopped
~1/2 Tbsp sesame seeds

Instructions 🌟🌟🌟🌟🌟
Slice cucumbers while placed between two chopsticks to ensure a hassle back-style cut. I slice once side diagonally, and the other one horizontally. Traditionally, they’re sliced very thinly- but I like mine with a bit of thickness and crunch. Sprinkle them with sea salt and toss.

KEY STEP: let cucumbers sit with the salt for ~15 mins and they’ll release their excess moisture. Press down and squeeze any excess water into the sink. This is the best tip- as the dressing/vinaigrette won’t get watered down. Add: Gochujang pastes, rice vinegar, sesame oil, soy or tamari, maple syrup, red pepper flakes, sesame seeds and chives. Toss well to coat. I top mine with a few more chives and sesame seeds for the win! You can also add 2 crushed garlic cloves. Enjoy every bite & make it this weekend! SO good with almost anything and perfect year-round, but especially when warmer weather arrives!

Hope you’re having a good night!💚💚
🥒 ̇pes

30/07/2025

This fresh + colorful ORZO GREEK SALAD 🍅🥗🍝 is (still) the MOST popular and saved recipe over the last 3 years. Developed on a whim and using what I had available, never did I ever think you guys would like it so much!🙆🏻‍♀️ Orzo is a pretty underrated/unknown ingredient that’s slowly making a comeback. This 2-in-1 recipe is pretty easy & also goes through how to make DIY bone broth. Grab the deets below!👇🏼👇🏼
For the bone broth 🍲👌🏼
1 whole organic chicken. Rotisserie works!
2 tablespoons of apple cider vinegar
2-3 bay leaves 🍃
2 celery stalks, chopped (veins removed)
2 large organic carrots, chopped🥕
2 white onions, chopped
~8-9 cups of water 💦
1/2 tsp of sea salt (or more, to taste!)🧂 1/4 tsp of ground pepper
3 cloves of garlic, finely minced
Instructions: in a large stock pot, add the entire chicken carcass; remove all white & dark meat. Throw in all of the ingredients- except for salt and pepper. Bring everything to a boil and then reduce heat to med/low and simmer (covered with a lid) for ~2.5 hours. It will thicken nicely. Use a strainer to filter ONLY the broth into a container & stir in the sea salt and pepper.
For the Orzo Greek Salad 🌟🌟🌟🌟🌟
Vinaigrette 👇🏼
3/4 cup of good quality olive oil
1/4 cup white wine vinegar
1 tablespoon fresh lemon juice 🍋
1 teaspoon of dried oregano
1/2 teaspoon garlic salt🧂
1/2 teaspoon minced organic garlic
1 tablespoon of dried parsley🌿
1/2 teaspoon ground pepper
2 teaspoons of raw honey or agave
The Greek salad has 4 cups of cold, but cooked orzo (I cooked mine in bone broth, recipe above!!🍲👌🏼🙃), 1 cup finely chopped bell peppers in every color, 1.5 cups of halved cherry tomatoes, 1.5 cups of diced cucumbers, & 1 cup of creamy feta chunks, I always buy goat feta and almond milk ricotta also works here! 🌱.

Hope you’re having a great Wednesday, friends!👋🏻✨

23/07/2025

NEW! GRILLED HALLOUMI, PEACHES, ARUGULA, WALNUTS & MINT SALAD!🍑🍃🌻 Sweet summer peaches go so well with salty and crispy pan-fried halloumi, peppery arugula, crunchy raw walnuts or pecans and fresh mint! Topped it off with a drizzle of my favorite honey balsamic dressing and a sprinkle of sumac. Grab the recipe deets below and give this one a try!👇🏻👇🏻

Ingredients (serves 2)
3 cups of fresh arugula
2 peaches, sliced (skins on) side-note: tree-ripened peaches are 🔥🔥

1/4 cup of crumbled raw walnuts or pecans
handful of fresh mint

Optional adds:
1-2 creamy sliced avocados!
1 cup of finely chopped cucumbers
Fresh mint or basil!

Homemade Balsamic Vinaigrette:
pinch of sea salt
pinch of ground pepper
1/4 cup good quality red balsamic vinegar
3/4 cup extra virgin olive oil
2-3 finely minced garlic cloves (optional)
1-2 tsp of agave or honey

🌟 Not into balsamic? Try this Homemade Lemon Poppyseed Vinaigrette! 🌟

3 Tbsp of honey
3 Tbsp of white vinegar or apple cider vinegar
2 Tbsp of extra virgin olive oil
1 tbsp of lemon juice
3 tbsp of real, full-fat mayo
1 tbsp of poppy seeds
1/2 cup full-fat, plain Greek yogurt or Skyr
🍑 💚

Hope you’re having a great evening, friends!👋🏻✨xx

18/07/2025

Happy almost Friday! Lots of favorite summer recipes like this BLUEBERRY PEACH COBB-STYLE SALAD!🥬🍑🍇🧀 perfect for all your summer needs, grab the recipe deets below👇🏼👇🏼
inspired by a traditional chopped Cobb Salad, with blue cheese- I added in-season peaches and blueberries for a nice little spin. This refreshing salad packs plenty of summer goodness💦☀️is loaded with fruit and greens, and you can easily customize by adding your favorite protein!

Salad Ingredients 🥗
2 cups of spinach or mix field greens
1 cup of organic blueberries
1/2 cup of walnuts, almonds or pecans
1/2 cup of crumbled blue cheese or goat feta
1 large peach or nectarine, sliced
Handful of fresh basil
You could also add: hard or soft-boiled eggs, grilled chicken breast, or salmon.

Ranch Dressing 🥒🌪
1 tablespoon fresh parsley
1 tablespoon fresh chives
2 teaspoons garlic powder
1/4 teaspoon ground, black pepper
1/4 teaspoon of sea salt
1/3 cup plain kefir (instead of buttermilk)
2 teaspoons fresh lemon juice 🍋
2 teaspoons Dijon mustard
1 cup of plain Greek Yogurt, or coconut yogurt or Skyr. Make sure it’s plain + unsweetened

Instructions 🌟🌟🌟🌟🌟
Place all ranch dressing ingredients into your food processor or blender, pulse until incorporated, scrape down the sides (herbs and all) and pulse/blitz again for 7-8 seconds. Add salad ingredients into a bowl (assemble in rows) and drizzle with the dressing. Served cold; best enjoyed right away! Store any unused dressing in a sealed jar in your fridge and enjoy within the next 2-3 days. Shake each time before adding to your salads.

Hope you’re having a great evening, friends!👋🏻✨

10/07/2025

summer crostini has entered the chat!🥖🍑💬
Peach, Prosciutto & Ricotta Crostini with fragrant thyme & a drizzle of honey are a heavenly way to toast to warmer weather! It’s all about simple ingredients that pair well together and people don’t expect.

This recipe along with many other appetizer & nibbles recipes can be found in my cookbook, Deliciously Nourishing Eats! Link in bio 🔗 currently 25% OFF❣️at Barnes & Noble !

I wanted a cookbook for everyone— where the recipes could be enjoyed by most and are easily adaptable to any and all dietary restrictions. What I love the most about the finished product; is that the food is deliciously nourishing— without feeling restrictive or bland.

Hope you’re having a great night!🧡🧡

07/07/2025

Taco Tuesday inspo for tomorrow, as we throwback to the most popular sheet pan recipe on the blog 👉🏻 these fun and perfect for sharing SOUTHWEST SWEET POTATO NACHOS! 🍠🥑🍅 When it comes to hearty appetizers that double up as mains; this spinoff on traditional loaded nachos is a total win-win and happens to be perfect for a snacky dinner. Find the recipe at the link in my profile. Tag if you make it!👆🏻👆🏻

Topped everything with a super flavorful chorizo and ground beef hash, black beans, avocado slices, a traditional pico de gallo salsa and fresh jalapeños for a little kick! Feel free to add and melt your favorite cheese, if desired. Fontina, cheddar or cotija cheese are always great with nachos in my humble opinion. 💚 🍠

I’ve been heads down working on big GIVEAWAY with your fave brand of cookware which goes live next week! 😬🙏🏻 stay tuned!!❤️✨xx

https://www.thedishonhealthy.com/2021/02/19/southwest-sweet-potato-nachos-paleo-gluten-free-dairy-free/

03/07/2025

Happy Wednesday! It’s been a hot and rainy summer at times, but I’ll take it!🙋🏻‍♀️☀️ Throwing it back to this CORN, TOMATO & AVOCADO SALAD! 🌽🍅🥑🌱 with the best Cilantro Lime Dressing; you’ll want to drizzle this zesty green gem on everything! Find the recipe at the link in my profile! Tag if you make it!👆🏼👆🏼

The blog post includes the answers to all the questions you guys have had; from how long to cook the corn to the different dressing variations as well as vegan substitutes.

I hope you make this one on repeat over the next few months- especially as corn season hits peak time. Perfect base to all your taco or burrito bowl needs, trust me! Small on ingredient list- but all mighty flavors.

Hope you’re having a great evening, friends!👋🏻✨xx

https://www.thedishonhealthy.com/2020/08/15/avocado-corn-and-tomato-salad/

28/06/2025

🇨🇦📢 I am thrilled to announce my debut cookbook, Deliciously Nourishing Eats, has been included by in their “Most Anticipated Canadian Books” 📕📍promo, running from June 23rd-July 6, at a special price of 30% off.
The book is now only $28.00 CAD dollars for a limited time; and features over 100 easy and approachable recipes that champion whole food ingredients!

You can check out the amazing deal here! https://www.indigo.ca/en-ca/sale/most-anticipated-canadian-books/” OR link in bio to preorder at this reduced price!

I came to Canada as an international student, on an academic scholarship, 22 years ago this summer. I can now say I have lived in Toronto more than half my life… Immigrating to a new country completely on your own has its ebbs and flows— along with multiple challenges, and is something that changes you at your very core. It breaks you and builds you up again, from scratch.

My first job in Canada was at the business library at York where I worked for the duration of my Undergraduate program stacking & shelving books, working the circulation desk and signing books out- and I was the familiar voice opening and closing the library to tell visitors we were about to close on the loudspeakers. I still remember the closing verbiage and script with eerie clarity; as I repeated it daily for many years. 😅😂 I absolutely loved libraries and bookstores— the smell of old books is one of my favorite sensory memories.

If you know me— I’ve spent a LOT of time at Indigo- even bringing the munchkins there to play on the Lego tables since they were able to stand and wobble around as toddlers. To be included in this list, along with so much Canadian talent, is far more than coming full circle.

Thank you for your support, from the bottom of my heart.♥️

- Aleyda

23/06/2025

The salad of summer!☀️ This Farro Halloumi Salad with chickpeas and kale is the hearty grain bowl you need for all your warm weather outdoor meals, work lunches or picnic baskets. It’s perfectly convenient and can be enjoyed either warm or cold.. the crispy, pan-fried halloumi takes it over the top!🔥

Inspired by some of my fave salad bar options; I added chickpeas + lentils for extra plant-protein, as well as crunchy and briny halloumi cheese! PSA: The olive-oil, lemon and honey mustard dressing is *chef’s kiss* divine and I can gulp it in industrial amounts, just pass a spoon. Recipe deets below!👇🏻 👇🏻

Ingredients
Farro & Grains
1 cup whole grain farro
2 cups water, or vegetable broth or bone broth for flavor!
2 bay leaves (to cook the farro, adds depth!)
1 teaspoon sea salt, or more, to taste!
1 cup rinsed and drained canned chickpeas
1/2 cup rinsed and drained canned lentils

Add-ons:
1 cup kale
Handful of cilantro or parsley
1/4 cup dried cranberries or golden raisins
1 Tbsp green onions or chives

Salad Dressing
1 shallot, finely minced
2-3 teaspoons runny honey
1 Tbsp Dijon mustard
3.5 Tbsp apple cider vinegar
1/2 cup extra virgin olive oil or avocado oil
1/2 teaspoon ground black pepper
1/2 teaspoon sea salt

Pan-fried Halloumi Cheese
250 grams halloumi package
2 Tbsp olive or high heat avocado oil for frying

Instructions 🌟🌟🌟🌟🌟
In a medium stockpot bring water or broth to a boil and add farro, sea salt, and bay leaves. Stir and reduce boil to a simmer until the liquid has been mostly absorbed and the farro looks fluffy and soft. This takes ~20-30 mins. Allow farro to cool and mix with chickpeas, lentils, kale and cilantro or parsley. 🥗 💚

Combine all dressing ingredients into a mason jar with a lid or bowl and stir and shake well, pour over salad. Top salad with cranberries, green onions and dressing. Mix well.

Enjoy every bite!💚💚

01/03/2025

Did you know you can transform your veggie scraps into this cozy RATATOUILLE-inspired stew?!🍅🍲🍆🫑🧄 I love this meal for 2 reasons:

1. you can easily clean out your fridge and use whatever sad, wilted veggies you have lying in the depths of your drawers and give them an instant glow up!✨
2. AND, my recipe provides a veggie stew shortcut and is practically fool-proof.

Save the recipe deets below and give it a try!👇🏼👇🏼

Ingredients
2 cups cherry or grape tomatoes
1 medium/large eggplant, diced
1 cup diced zucchini (about 1 small)
2 sweet red bell peppers, diced and seeds removed
1 + 1/3 cups butternut squash, peeled and cubed
1/4 cup fresh basil
1 teaspoon dried oregano or thyme
1 teaspoon sumac
1 teaspoon red pepper flakes
5 Tbsp olive oil, divided
5 large garlic cloves, diced
1 jar of your favorite tomato and basil sauce
1 Tbsp tomato paste

Instructions🌟🌟🌟🌟🌟
1. Preheat oven to 425F and line 2 baking trays with parchment paper. Place the diced vegetables: red bell peppers, tomatoes, zucchini, eggplants and squash in baking sheets (nicely spread out, not stacked) with 4 Tbsp of olive oil and sprinkle sea salt and pepper, to taste. Set a timer for ~25-30 mins ensuring to toss at the halfway mark for even roasting.

2. While the veggies bake— add the remaining 1 Tbsp of olive oil to a large Dutch oven or stock pot and when the oil is warm add your minced garlic and stir until fragrant (don’t let it brown), then add preferred pasta sauce and bring to a slow simmer. Add oregano or thyme, fresh basil and sumac. These are simple spices that add so much brightness to the dish!

3. Transfer the baking tray veggies into the delicious simmering sauce and simmer for ~7 mins so they can fully absorb the sauce flavors.

Enjoy with fresh, crusty sourdough (SO good when soaked in the stew!) or crispier, buttered ciabatta bread.. this stew is also great over a bowl of freshly-made rice, buckwheat, farro or quinoa for a budget-friendly, warming, healthy and veggie packed meal!♥️

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