Build a Better BodyRecipe Book

The following recipes were taken from various sources that include: the Internet and the 2007-2008 BBB members.

Editorial Content Drafted by Lisa Dreher

Design by Sarai Oviedo

Table of Contentsv intro

1 instant oatmeal

2 french toast

3 seasoned whole wheat tortilla chips

4 infinite ideas quesidallas

6 pita pizza

7 chewy oatmeal cookies

8 radiatore provencal

10 pumpkin bread

12 top ten breakfast cereals

13 fresh fruit slush

14 peach crumble

15 cranberry spritzer

16 portobello burger

18 stuffed eggplant

20 sweet potato fries

21 citrus salad

22 roasted red peper with feta salad

23 butternut squash soup

24 mulligatawny soup

25 pumpkin soup

26 ten healthy substitutes

27 fruit milkhake (choice)

28 food pyramid

29 peanut butter energizer

30 chocolate cherry milkshake

31 cottage cheese delight

32 blueberry cheesecake bars

34 egg white omelet

35 bean salad

36 shrimp penne alfredo

38 bbq chicken pizza

39 hearty turkey chili

40 fast fiesta burritos

41 tuna pockets

42 chicken caesar pita

43 sloppy joes

44 shrimp scampi

46 tuna sandwich

47 turkey burger

48 chicken and broccoli

50 salmon and stuff

52 vitamins and minerals

What is “Build a Better Body?”

What is “Build a Better Body?”

Throughout the U.S., 63% of individuals are overweight while over 30% make up the obese population. Being overweight or obese increases the risk for serious health problems such as cardiovascular diseases, diabetes, sleep apnea and os-teoarthritis. As the number of overweight and obese individu-als continues to rise, a team of health care experts at R.I.T’s Student Health Center decided to take matters into their own hands. As a result, Build a Better Body was created in an effort to help individuals facing these health issues.

Build a Better Body, BBB, or B^3 (b-cubed) as some refer to it, is a program co-sponsored by the Student Health Center, Counseling Center, and Center for Intercollegiate Athletics and Recreation. It was designed to aid in improving nutrition-al, physical, and mental lifestyle habits while offering an op-tional Wellness credit upon completion. Many students enter the program with the goal of losing weight. However, partici-pants soon realize that losing weight is only one small part of the overall journey. BBB is not simply a weight loss class, it is program designed to establish lifestyle changes that go far beyond the numbers on a scale.

BBB is a three-part program that was established in 2006. Every year it has evolved to create an interactive program for every person involved. The first part requires the screening of each student to obtain his or her current health status. The

second part involves the opportunity for the participant to meet one-on-one with Student Health Center and Counseling staff. New to the program is the addition of a Nutrition Man-agement student who also offers one-on-one weekly sessions along with a Registered Nurse to aid in tracking progress. The third part focuses on the Student Life Center. Not only is the importance of regular activity emphasized, it is put into practice with a unique plan scheduled for each individual body type by Wellness Director John Buckholtz.

The main goal of BBB is to devise a plan that fits the individual needs of each participant; but change involves the partici-pant’s full determination and attention. It is an interactive, informative, supportive and rewarding program with a bright future ahead. In an effort to evolve and expand, we present to you with the first “BBB Cookbook.” This is our chance to share the BBB story as it unfolds, while offering recipes and nutri-tional information in an effort to spread information that can benefit the entire R.I.T. community.

If you are interested in getting involved with BBB, whether to take steps towards a healthier you, volunteer your time and/or ideas or are interested in obtaining general health informa-tion, please contact:

Tim Keady, Associate Health Director: tckshc@rit.eduSharon Auble, Registered Nurse: sxashc@rit.eduJulie Leonardo, Nurse Practitioner: jplshc@rit.edu

1

Instant OatmealServes 1

Ingredients

* ½ cup dry quick cooking oats * 1 cup low fat/fat free milk * ¼ tsp cinnamon* 1 cup berries or ½ banana* 1 small block of dark chocolate (optional)

Directions

1. Mix oats and milk, microwave for 2 minutes (keep an eye on the bowl). When it reaches the top of the bowl, take out, stir, and continue to microwave. Repeat until you’ve reached desired consistency.

2. Once finished, add berries or banana, cinnamon and dark chocolate (if desired).

3. Stir and enjoy.

Oatmeal is one of the healthiest breakfast choices you can make. Not only does it offer fiber,

protein, whole grains and calcium, but the extra

2

French ToastServes 1

Ingredients

* 2 slices 100% Whole Wheat Bread* 2 egg whites* 1/4 cup low fat/fat free milk(If you prefer the french toast have a stronger egg flavor, add less milk, or the other way around)* A dash of Vanilla Extract* Cinnamon * Light/Sugar free Syrup* 2 tsp low fat butter/margarine

Directions

1.Pre-heat your frying pan or skillet to medium heat. Spray with fat free non-stick cooking spray.

2. Whisk the egg whites, milk and vanilla extract together in a wide bowl.

3. Dip both sides of the toast into egg mixture covering both sides. Place on pan. Cook toast until golden brown on both sides.

4. Place toast on plate, cut, sprinkle with cinnamon and cut diagonally. Server with butter and warm syrup.

3

Seasoned Whole Wheat Tortilla ChipsServes 1

Ingredients

* 1 whole wheat tortilla * Seasoning of your choice* Nonstick canola cooking oil spray

Directions

1. Spray tortilla with cooking oil until covered. Cut into chip-sized slices2. Add seasoning of your choice! (Ideas below)3. Bake or toast in oven or toaster oven until crisp.

Suggested seasoning

Cinnamon and sugar, garlic powder, Italian herbs, a pinch of salt, poppy seed, parmesan cheese, pepper. You could brush the tortilla with egg wash and add a pinch of salt.

Submitted by Danielle Stoskopf, RIT Nutrition Student

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Infinite Ideas QuesadillasServes 1

Ingredients

* 12 inch whole wheat tortilla* Nonstick canola oil spray*Infinite ideas to put inside quesadilla!

Directions

Spray one side of 12 inch whole wheat tortilla. Fill with choice of fillings. If you have a stove, spray large skillet and sauté over until tortilla becomes golden and crispy (and contents are warm, melted).

Got Leftovers? Toss in tortilla to make a quesadilla for a new spin on dinner! Use leftover chicken, sundried tomatoes, and/or ricotta cheese

Have a microwave and nothing else? Add low fat cheese and veggies in folded tortilla and microwave until melted. Also works in toaster oven! Hit on med high until golden (toasted).

Traditional or familiar combinations

Lean ground beef, cheese, salsa, and beans.

Marinated and/or grilled chicken, black beans, cheese.

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Grilled chicken, black beans, brown rice, red peppers.

Lean beef, peppers, onions, brown rice

Refried beans, cheese, picante sauce or salsa

Breakfast Quesadillas: Scrambled eggs, cheese, vegetables.

And more!

Pepperoni low fat mozzarella cheese, vegetables with mari-nara sauce on side

Zucchini, red onion, bell pepper, tomato, Monterey Jack cheese.

Sliced roasted beef, canned black beans, Colby Jack cheese.

Papaya, onion, brie.

Tart apple, blue cheese, toasted walnuts.

Submitted by Danielle Stoskopf, RIT Nutrition Student

6

Pita PizzaServes 1

Ingredients

* 1 whole wheat round pita bread* 1 teaspoon olive oil* 3 tablespoons pizza sauce* 1/2 cup shredded mozzarella cheese* 1/4 cup sliced mushrooms* 1/2 teaspoon garlic salt

Directions

1. Preheat oven to 375

2. Grill pita until golden brown marks occur (Foreman grill recommended).

2. Once grilled, spread one side of the pita with olive oil and pizza sauce. Top with cheese and mushrooms, and season with garlic salt.

3. Place in oven for 5 minutes, or until pita is crisp and cheese is melted.

7

Chewy Oatmeal CookiesServes

Ingredients* ¾ cup whole wheat flour* 1/4 cup brown sugar* ¼ cup granulated sugar* ¼ cup flax meal (ground flax seeds)* 1 tsp cinnamon* ½ tsp baking soda* ¼ cup canola oil* 1 whole egg* 1 egg white* 2 tsp vanilla* 1¼ cup rolled oats (such as Quakers)*1/3 cup raisins (optional)

Directions1. Preheat oven to 350F. Spray a cooking sheet with canola oil nonstick spray.

2. In a large bowl, combine the flour, sugar, flax, cinnamon and baking soda. In a medium bowl, beat canola oil, whole egg, egg white and vanilla. Pour egg mixture into the flour mixture and stir. Add the oats and raisins. Mix all ingredients until well blended.

3. Drop the dough by rounding teaspoonfuls onto the pre-pared cookie sheet, allowing room for the dough to expand. Bake 10-12 minutes or until golden brown. Let cool 5 minutes.

8

Radiatore ProvencalServes

Ingredients

* 1 pound whole wheat pasta* 1 large onion, chopped* 1 large green or yellow bell pepper, chopped* 2 garlic cloves, minced* 1 small eggplant, unpeeled, cut into 1- inch cubes* 1 pound ripe plum tomatoes (about 5 medium)* 2 tbsp olive oil* 1/2 tsp salt* 1/8 tsp black pepper* 1/4 cup shredded basil leaves* Grated Parmesan cheese

Directions

1. Cook pasta according to directions on package.

2. in large skillet, heat olive oil over medium heat. Add the onion, bell pepper, and garlic and cook for about 5 minutes.

3. Add the eggplant and tomatoes and cook for 20 minutes.

4. Season with salt and pepper

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5. Drain the pasta, reserving ½ cup pasta water. Transfer the pasta to serving bowl. Add veggies to pasta.

6. Add the reserved pasta water to skillet and cook over high heat, stir until reduced slightly. Add it to the pasta and veg-gies and toss to combine.

7. Serve the pasta topped with the grated Parmesan cheese.

10

Pumpkin BreadServes 12

Ingredients

* 1¾ cups 100% Whole Wheat Flour* 1 teaspoon baking soda* ½ teaspoon salt* 1 teaspoon cinnamon* 1/2 teaspoon ground nutmeg* 1/4 teaspoon ground cloves* 1/2 cup Promise butter, softened (works best)* 1/2 cup sugar and 4 packets of Sweet One* 3 egg whites * 3/4 cup canned pumpkin* 1/2 cup chopped walnuts- optional Directions

1. Preheat oven to 350 degrees. Grease with non-fat cooking spray in a 9 x 5-inch loaf pan.

2. In a medium bowl, sift together flour, baking soda, salt, cinnamon, nutmeg, ginger & cloves until it is all very well blended.

3. In a separate bowl, with a wooden spoon, cream together butter & sugar until well blended. Beat in eggs, one at a time, blending well.

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4. Using an electric mixer set at low speed, beat in flour mix-ture alternately with pumpkin, beginning and ending with dry ingredients.

5. Gently fold in 1/2 cup nuts.

6. Pour batter into prepared pan. Smooth top. Sprinkle with remaining nuts.

7. Bake for 55 mins, but each oven is different, so check it. Transfer pan to a wirerack; let stand 5 minutes. Turn bread out onto wire rack to cool completely.

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Top Ten Breakfast CerealsGoLean (original, not Crunch) — Kashi

All-Bran Bran Buds – Kellogg’s

Product 19 — Kellogg’s

Barbara’s Shredded Spoonfuls

Cheerios — General Mills

Complete Oat Bran Flakes — Kellogg’s

Grape Nuts — Post

Organic Oat Bran Flakes — Health Valley

Shredded Wheat ‘n Bran 100% Natural Whole Wheat MiniWheats — Nabisco

Total — General Mills

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13

Fresh Fruit SlushServes 1

Ingredients

* 1 1/2 cups (225 g) chopped fresh fruit or unsweetened frozen fruit of your choice* 8 to 10 ice cubes

Directions

1. Using a food processor or blender, blend the fruit until smooth.

2. While machine is running, add the ice cubes one at a time until the mixture takes on a slushy consistency.

3. Pour into glasses and serve immediately.

14

Peach CrumbleServes 8

Ingredients

* 8 ripe peaches, peeled, pitted and sliced* Juice from 1 lemon* 1/3 teaspoon ground cinnamon* 1/4 teaspoon ground nutmeg* 1/2 cup whole-wheat (whole-meal) flour* 1/4 cup packed dark brown sugar* 2 tablespoons trans-free margarine, cut into thin slices* 1/4 cup quick cooking oats

Directions

1. Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray.

2. Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg.

3. In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches.

4. Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.

15

Cranberry SpritzerServes 10

Ingredients

* 1 quart reduced-calorie cranberry juice* 1/2 cup fresh lemon juice* 1 quart carbonated water* 1 cup raspberry sherbet* 10 lemon or lime wedges

Directions

1. Refrigerate the cranberry juice, lemon juice and carbonated water until cold.

2. In a large pitcher, mix together the cranberry juice, lemon juice, carbonated water, and sherbet.

3.Pour into tall chilled glasses and garnish with a lemon or lime wedge. Serve immediately.

16

Portobello Burger

Ingredients

* 4 large Portobello mushroom caps, 5 inches in diameter* 1/3 cup balsamic vinegar* 1/2 cup water* 1 tablespoon sugar* 1 garlic clove, minced* 1/4 teaspoon cayenne pepper, optional* 2 tablespoons olive oil* 4 whole-wheat buns, toasted* 4 slices tomato* 4 slices red onion* 2 lettuce leaves, halved

Directions

1. Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish, stem (gill) side up.

2. To prepare the marinade, in a small bowl whisk together the vinegar, water, sugar, garlic, cayenne pepper and olive oil. Drizzle the marinade over the mushrooms. Cover and mari-nate in the refrigerator for about 1 hour, turning mushrooms once.

3. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack

Serves 4

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or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

4. Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.

5. Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately.

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Stuffed EggplantServes 2

Ingredients

* 1 medium eggplant* 1 cup water* 2 tablespoons olive oil* 6 ounces boneless, skinless chicken breast, cut into strips * 1/2 inch wide and 2 inches long* 1/4 cup chopped onion* 1/4 cup chopped red, green or yellow bell peppers* 1 cup canned unsalted tomatoes, drained except for 1/4 cup liquid* 1/4 cup chopped celery* 1/2 cup sliced fresh mushrooms* 1 cup whole-wheat bread crumbs* Freshly ground black pepper, to taste

Directions

1. Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.

2. Trim ends off the eggplant and cut in half lengthwise. Scoop out the middle “pulp,” leaving a shell 1/4-inch thick. Place the shells in the baking dish and add the water to the bottom of the dish. Chop the eggplant pulp into cubes. Set aside.

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3. In a large frying pan, heat the olive oil over medium-high heat. Add chicken strips and saute until the chicken is lightly browned and no longer pink, about 5 minutes. Add diced eggplant, onion, peppers, tomatoes and re-served tomato juice, celery, and mushrooms to the chicken. Reduce heat and simmer until the vegetables are tender, about 10 minutes. Stir in the bread crumbs and black pepper. Scoop half of the mixture into each eggplant shell.

4. Cover with aluminum foil and bake until the eggplant is softened and the stuffing warmed through, about 15 minutes.

20

Sweet Potato FriesServes 1

Ingredients

* 1 medium sweet potato * Fat free cooking spray* 2 tsp extra virgin olive oil or canola oil* Garlic powder (optional)

Directions

1. Preheat oven to 375F. Take medium sized oven-safe bak-ing sheet. Cover with aluminum foil. Spray foil with cooking spray.

2. Rise and cut sweet potato into desired size/shape. Make slices about ¼-1/2 inch thick, approximately. In a bowl, mix potato slices with oil until covered evenly.

3. Lay slices onto aluminum foil and sprinkle garlic powder on top. Once oven is preheated, bake for 10 minutes. Take out, flip fries over and allow to bake for another 10 minutes, or until thoroughly cooked/browned.

5. Serve with No Salt Added Ketchup.

21

Citrus SaladServes 4

Ingredients

* 1 bag baby spinach leaves * 3/4 lb. boneless skinless chicken breast, cooked, cut into strips* 2 medium clementines, peeled, sectioned* 1/4 cup thinly sliced red onion, separated into rings* 1 cup cherry tomatoes* 1/4 cup Fat Free Honey Dijon Dressing* 1/2 cup salt free Smoked Almonds, coarsely chopped

Directions

1. Rinse spinach, drain, and toss with chicken, clementines, onions and tomatoes in large salad bowl.

2. Add dressing and mix gently. Sprinkle with almonds.

22

Roasted Red Pepper with Feta SaladServes 8

Ingredients

* 1/4 cup feta cheese* 2 tablespoons fat-free blue cheese dressing* 2 whole roasted red peppers, divided in half, with each half cut into strips* 4 teaspoons olive oil* Freshly ground black pepper, to taste* 2 tablespoons chopped fresh basil plus 4 small leaves for garnish

Directions

1. In a small bowl, combine the feta cheese and the blue cheese dressing. Stir to mix evenly.

2. Arrange the equivalent of 1/2 red pepper in the center of 4 small serving plates.

3. Drizzle each serving with 1 teaspoon olive oil and 1 table-spoon of the feta cheese-blue cheese mixture. Sprinkle black pepper and 1/2 tablespoon chopped basil over the salad.

4. Garnish each with a basil leaf and serve at room tempera-ture.

23

Butternut Squash SoupServes 10

Ingredients

* about 2 lb. butternutsquash* 3 tbsp. butter* 1 onion sliced thinly* 1 garlic clove (crushed)* 3 1/2 cups of fresh veg. stock* 1/2tsp. or a little more of cinnamon* 3-4 thinly paired strips of orange rind* 1-2 bay leaves Directions

1. Cut butternut squash into cubes

2. Melt the butter in large saucepan, add the onion and garlic and fry until soft

3. add the butternutquash and toss with the onion

4. add the stock and bring to a boil. Add the seasonings (cin-namon, bay leaf, orange rind) and simmer for about 20 min-utes or until the butternutsquash is tender.

5. Discard the bay leaf, orange rind. Put soup in blender until smooth. Pour into clean sauce pan. Serve.

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Mulligatawny SoupServes 6

Ingredients

*1/2 cup chopped onion* 2 stalks celery, chopped* 1 carrot, diced* 1/4 cup butter* 1 1/2 tablespoons all-purpose flour* 1 1/2 teaspoons curry powder* 4 cups chicken broth* 1/2 apple, cored and chopped* 1/4 cup white rice* 1 skinless, boneless chicken breast half - cut into cubes* salt to taste* ground black pepper to taste* 1 pinch dried thyme* 1/2 cup heavy cream, heated

Directions

1. Saute onions, celery, carrot, and butter in a large soup pot. Add flour and curry, and cook 5 more minutes. Add chicken stock, mix well, and bring to a boil. Simmer about 1/2 hour. 2. Add apple, rice, chicken, salt, pepper, and thyme. Simmer 15-20 minutes, or until rice is done.

3. When serving, add hot cream.

25

Pumpkin SoupServes 4

Ingredients

* 3/4 cup water* 1 small onion, chopped* 1 can (8 ounces) pumpkin puree* 1 cup unsalted vegetable broth* 1/2 teaspoon ground cinnamon* 1/4 teaspoon ground nutmeg* 1 cup fat-free milk* 1/8 teaspoon freshly ground black pepper* 1 green onion, green top only, chopped

Directions

1. In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don’t let the onion dry out.

2. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 min-utes. Stir in the milk and cook until hot. Don’t boil.

3. Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.

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Ten Healthy SubstitutesAll-purpose flour, white bread (and crumbs), pasta or rice

Butter, margarine, lard, or other saturated/tans fats

Cheese

Alfredo Sauce

Bacon/sausage

Ground beef

Fried entrees

Whole milk

Chocolate

1 egg

100% whole wheat flour, bread, pasta, and brown rice

Olive/Canola Oils. Soft tubbutter/margarine

Part-skim cheeses

Tomato-based sauces, orReduced fat AlfredoCanadian Bacon, lean ham

Extra lean ground beef or leanground turkey/chickenStir-fried, grilled, or broiled

2%, 1%, Skim, or Soy milk

3 tbsp baking cocoa powder and 1 tbsp olive/canola oil2 egg whites

The most important aspect of healthy eating is moderation. If a recipe or meal seems to have a significant loss in flavor from substitution, then simply decrease the amount of a certain high fat/calorie ingredient (unless Baking). For example, instead of adding 2 tsp of salt, try 1 tsp salt along with spices and flavorings.

27

Fruit Milkshake (choice)Serves 1

Ingredients

* 1 cup plain fat-free yogurt * 3/4 cup nonfat milk * 1 cup frozen fruit of your choice

Directions

1. Pour milk into blender, add yogurt and fruit.2. Blend until a shake is smooth. 3. Add more frozen fruit to make milkshake thicker.

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Food Pyramid

Grains (Make half your grains whole)Eat at least 3 oz. of whole-grain cereals, berads, crackers, rice, or pasta every day.1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta.

Vegetables (very your veggies)Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange vegatables like carrots and sweetpotatoes. Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

Fruits (Focus on fruits)Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices.

Milk (Get your calcium-rich foods)Go low-fat or fat-free when you choose milk, yogurt, and other milk productsIf you don’t or can’t consume milk, chooe lactose-free products or other calcium sources such as fortified foods and beverages.

Meat and Beans (Go lean with protein)Choose low-fat or lean meats and poultry. Bake it, broil it, or grill it. Vary your protein routine-choose more fish, beans, peas, nuts, and seeds.

29

Peanut butter energizerServes 2

Ingredients

* 1 cup of fat free vanilla yogurt* 2 tablespoon peanut butter* 1 banana (chopped)* 5-8 ice cubes (depending on size)

Directions

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Chocolate Cherry MilkshakeServes

Ingredients

* 1 cup skim milk* 1/2 cup frozen cherries* 1 tsp unsweetened cocoa powder* 1 tsp vanilla* 4 ice cubes

Directions

31

Cottage Cheese DelightServes

Ingredients

* ½ cup 1% cottage cheese* 20 frozen grapes* 1tbsp natural peanut butter* 1tsp cinnamon

Directions

32

Blueberry Cheesecake BarsServes 20

Ingredients

Crust

* 1 1/4 cups graham cracker crumbs* 1/4 cup SPLENDA No Calorie Sweetener, Granulated* 1/3 cup light butter, melted

Filling

* 12 ounces reduced-fat cream cheese, softened* 2/3 cup SPLENDA No Calorie Sweetener, Granulated* 2 large eggs* 1/3 cup reduced-fat sour cream* 2 teaspoons vanilla extract* 3/4 cup fresh or frozen blueberries

Topping* 1/4 cup reduced-sugar apricot preserves* 1 Tablespoon water

Directions

1. Preheat oven to 350 degrees. Spray an 8x8-inch square pan with PAM. Set aside.

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2. Combine graham cracker crumbs, SPLENDA and butter, mixing well. Firmly press mixture evenly in bottom of pre-pared pan. Bake 5 minutes. Remove from oven; set aside.

3. Beat cream cheese at medium speed with an electric mixer until smooth. Gradually add SPLENDA, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating just until blended. Gently stir in blueberries. Pour mixture into prepared pan.

4. Bake for 30 to 35 minutes or until firm. Remove from oven and cool on a wire rack for 30 minutes. Cover and chill for 2 hours.

5. Topping Directions: Combine apricot preserves and water in a small saucepan. Cook over medium heat, stirring con-stantly until jam melts. Spread over filling; cut into bars.

34

Egg White OmeletServes

Ingredients

* 3 egg whites* 1 tablespoon green onion (sliced)* 2 tablespoons diced green peppers or red peppers* 1 tablespoon shredded low-fat cheddar cheese* salt & pepper (optional)* cooking spray

Directions

1. Combine green onions and green peppers in a small bowl. Separate egg yolk from whites and save whites in bowl. Whisk egg whites.

4. Over medium heat use a small skillet sprayed with cooking spray. Pour eggwhites into heated pan.

5. Sprinkle vegetables on top of eggwhites. Add salt and pep-per (optional).

6. Cover and cook for approximately four minutes.

7. Add cheese and replace cover for 30-45 seconds until cheese is melted.

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Bean SaladServes 8

Ingredients

* 1 can (15 ounces) unsalted green beans, rinsed and drained* 1 can (15 ounces) unsalted wax beans, rinsed and drained* 1 can (15 ounces) unsalted kidney beans, rinsed and drained* 1 can (15 ounces) unsalted garbanzo beans, rinsed and drained* 1/4 cup chopped white onion* 1/4 cup orange juice* 1/2 cup cider vinegar

Directions

1. In a large bowl, combine the beans and onions. Stir gently to mix evenly.

2. In a separate bowl, whisk together the orange juice and vinegar. Add sugar substitute for desired sweetness.

3. Pour the orange juice mixture over the bean mixture. Stir to coat evenly. Let stand 30 minutes before serving.

36

Shrimp Penne AlfredoServes 4

Ingredients

* Alfredo Sauce: Create your own using 1 cup fat free cream cheese, 1 cup fat free/low fat milk, and 2 tbsp ~Promise butter

* 1/2 lb. uncooked whole wheat penne pasta * 2 tbsp *Promise butter* 1 tsp. grated lemon peel * 1/2 lb. medium mushrooms, sliced * 1 medium onion, chopped * 2. cloves garlic, minced * 12 oz. fresh spinach * 1 lb. shrimp, shelled and drained (or purchased precooked)* 2/3 cup shredded Part-skim Mozzarella * 2 tbsp. grated Parmesan

Directions

1. Preheat oven to 350F. Cook pasta and drain. Put all ingre-dients for Alfredo sauce together and stir over medium heat. Once hot, stir in lemon peel. Set aside.

2. In large skillet, melt butter. Add mushrooms, onion, and garlic. Saute. Once onions are translucent, add and stir in spinach. Cover, change to low heat. Cook until spinach wilts.

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3. Stir in shrimp if raw. If shrimp is precooked, add only a min-ute. If raw, cook for 2 minutes, or until shrimp are opaque and pink. Do not overcook!

4. Combine all ingredients in casserole dish. Bake for 30 minutes.

Submitted by Bobby Willover, RIT Student

38

BBQ Chicken PizzaServes 4

Ingredients

* 1 cup pizza sauce* 1 12-inch Italian pizza crust* 8 green pepper rings* 1 tomato, sliced* 1 cup mushrooms, sliced* 4 ounces cooked chicken breast, sliced about 1-inch thick, with all visible fat removed* 2 tablespoons barbecue sauce* 1 cup reduced-fat mozzarella cheese, shredded

Directions

1. Preheat the oven to 400 F

2. Spread the sauce evenly over the pizza crust. Add the pep-per, tomato, mushrooms and chicken. Drizzle barbecue sauce over the pizza and top with cheese.

3. Bake about 12 to 14 minutes. Let sit for 2 minutes. Cut into eight slices and serve

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Hearty Turkey ChiliServes 8

Ingredients

* 1 pound chopped leftover turkey* 1/2 cup chopped onion* 2 cups unsalted canned tomatoes* 4 cups canned kidney beans, rinsed and drained* 1 teaspoon sugar* 1 1/2 tablespoons chili powder* 2 cups chopped celery* 8 tablespoons fat-free sour cream* Water, as desired

Directions

1. In a soup pot, add the turkey and onion. Saute over low heat until the onions are translucent. Stir in the tomatoes, kidney beans, sugar and chili powder.

2. Cover and cook for 10 minutes. Add the celery and cook for another 10 minutes. Add water, as desired, for thinner consis-tency.

3. Ladle into warmed individual bowls and top each with 1 tablespoon sour cream. Serve immediately.

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Fast Fiesta BurritosServes 6

Ingredients

* 1 pound chopped leftover turkey* 1/2 cup chopped onion* 2 cups unsalted c Ingredients* 2 15-ounce cans whole pinto beans, drained* 2 tsp canola oil* 1 medium onion, chopped* 1 cup salsa* 1/3 cup chopped fresh cilantro* 6 light whole wheat tortillas/wraps * ¾ cup shredded reduced-fat cheddar cheese

Directions

1. Drain the pinto beans. In a large skillet, heat the canola oil over medium-high heat. Add onion. Cook, stirring occasion-ally, until onions are translucent, or about 5 minutes. Add drained beans, salsa and cilantro.

2. Cook bean mixture until heated through, stirring occasion-ally. Place 1/6th of the mixture on top of the tortilla. Top with 2 tbsp of the cheese.

3. Fold the ends of the tortillas over the beans and roll up. Heat for 30 seconds in microwave to melt cheese completely.

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Tuna PocketsServes 6

Ingredients

* 1 1/2 cups shredded romaine lettuce* 3/4 cup diced tomatoes* 1/2 cup finely chopped green bell peppers* 1/2 cup shredded carrots* 1/4 cup finely chopped onion* 2 cans (6 ounces each) low-salt white tuna packed in water, drained* 1/2 cup low-fat ranch dressing, low-fat Italian, or low-fat mayonnaise* 3 whole-wheat pita pockets, cut in half

Directions

1. In a large bowl, add the lettuce, tomatoes, peppers, carrots, and onions. Toss to mix evenly.

2. In a small bowl, add the tuna your choice of dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.

3. Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.

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Chicken Caeser PitaServes 2

Ingredients

* 1 can (5 ounces) chunky white meat low sodium chicken packed in water, drained* 3/4 cup chopped romaine lettuce* 1 Roma tomato, chopped (about 3/4 cup)* 1/4 cup grated fresh Parmesan cheese* 1/4 cup fat-free Caesar dressing* 1 whole-wheat pita bread, cut in half

Directions

1. In a small bowl, add the chicken, lettuce, tomato, Parmesan cheese and Caesar dressing. Toss to mix evenly.

2. Cover and place in the refrigerator for 10 minutes.

3. Stuff the chicken mixture into the pita bread halves. Serve immediately.

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Sloppy JoesServes 6

Ingredients

* 1 pound ground round, select grade* 1 large green bell pepper, chopped* 1 large onion, chopped* 1 1/2 cans (10.75 ounces each) reduced-sodium tomato soup* 6 whole-wheat hamburger buns

Directions

1. In a nonstick frying pan, cook the ground beef, onion and pepper until the meat is browned and the vegetables are ten-der, 7 to 10 minutes.

2. Drain well and return the mixture to the frying pan. Add the tomato soup to the ground beef mixture and stir well. Simmer for at least 10 minutes.

3. To serve, place 2/3 cup of the sloppy joe mixture on each hamburger bun. Serve immediately.

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Shrimp ScampiServes 6

Ingredients

* 8 ounces uncooked spaghetti* 1 tablespoon olive oil* 2 pounds large shrimp (prawns), peeled and deveined* 1 tablespoon minced garlic* 1/4 cup chopped shallots or green onions* 2 tablespoons lemon juice* 1/4 cup chopped parsley* 1/4 teaspoon salt* Ground black pepper, to taste* 4 tablespoons low-fat butter or margarine

Directions

1. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.

2.While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and cover to keep warm.

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4. Add garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce.

5. Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.

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Tuna SandwichServes 4

Ingredients

* 2 cans (6 ounces each) unsalted white tuna packed in water, drained* 1/2 cup diced onion* 1 teaspoon lemon juice* 1/3 cup fat-free mayonnaise* 4 lettuce leaves* 8 slices whole-wheat bread* Pepper to taste

Directions

1. In a small bowl, add the tuna and flake with a fork. Add the celery, lemon juice and mayonnaise and stir well.

2. To serve, place 1 lettuce leaf on a slice of bread. Top with 1/4 of the tuna mixture, add pepper to taste and another slice of bread.

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Turkey BurgerServes 4

Ingredients

* 1 lb. lean (98% fat free) ground turkey* 2 tsp. Worcestershire sauce* 1 tbsp Sweet & Hot Honey Mustard* 1 tsp. paprika* 2 cloves garlic, crushed* 1 tbsp Extra Virgin Olive Oil* 100% Whole Wheat Hamburger Buns* Low fat American cheese Directions

1. Add Worcestershire sauce, mustard, paprika, garlic, and olive oil to ground and mix together well. Divide into 4 equal sizes and pat each round into a burger. 2. If you have a Foreman’s Grill, grill until juices run clear when squeezed, or until all pink is gone. Or spray a little Pam onto a skillet and cook the burger on your stovetop. 3. Once finished, add cheese immediately, and if desired add lettuce, tomato, and/or onion. Put on whole wheat bun and enjoy.

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Chicken and BroccoliServes 6

Ingredients

* 2 tsp olive oil* 2-3 chicken breasts 3oz each* 1 tsp dried thyme leaves* 1/2 tsp salt* 1/4 tsp pepper* 3-4 garlic cloves minced* 2 cups broccoli florets* 1½ cup low sodium chicken broth* 2-3 tbsp cornstarch* 1 cup uncooked brown rice* 2 tbsp low sodium soy sauce* 1 tbsp sugar

Directions

1. Heat oil in pan & add garlic. Cook about 1 minute or until lightly browned. Cut chicken into 1 inch cubes and season with thyme, salt, and pepper.

2. Add to garlic & cook until sides are browned. Add broccoli, cover, and cook about 2 minutes. Add 1 cup broad and cover. Simmer until chicken is thoroughly cooked (white through-out). Add ½ of the sugar.

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3. In a big cup, dissolve cornstarch with remaining broth. Add to skillet, simmer until sauce thickens.

4. Cook 1 cup rice in 2 ¼ cups water. When water is almost fully absorbed, add other half of the sugar and soy sauce.

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Salmon and stuffServes 4

Ingredients

1/2 cucumber, peeled, halved lengthwise, seeded, halved lengthwise again and thinly sliced crosswise1 cup cherry tomatoes, quartered1/2 yellow or orange bell pepper (capsicum), seeded and cut into 1-inch julienne2 tablespoons chopped shallot or red onion1 tablespoon chopped fresh cilantro (fresh coriander), plus sprigs for garnish1 tablespoon fresh lime juice1 1/2 teaspoons canola oil1 teaspoon honey1/2 teaspoon red pepper flakes1 teaspoon salt4 salmon fillets, each 5 ounces and about 1-inch thick1/4 teaspoon freshly ground black pepperLime wedges for garnish

Directions

1. In a bowl, combine the cucumber, tomatoes, bell pepper, shallot and chopped cilantro. Toss gently to mix. In a small bowl, whisk together the lime juice, 1 teaspoon of the canola oil, the honey, red pepper flakes and 1/2 teaspoon of the salt. Pour the lime juice mixture over the cucumber mixture and

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toss gently to mix and coat evenly. Set aside.

2. Sprinkle the salmon fillets on both sides with the remaining 1/2 teaspoon salt and the black pepper. In a large, nonstick frying pan, heat the remaining 1/2 teaspoon canola oil over medium-high heat. Add the fish to the pan and cook, turning once, until opaque throughout when tested with the tip of a knife, about 4 to 5 minutes on each side.

3. Transfer the salmon fillets to warmed individual plates and top each with 1/4 of the salsa. Garnish the plates with the cilantro sprigs and lime wedges. Serve im-mediately.

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Vitamins and MineralsNutrition goes far beyond the amount of calories in your food. Vitamins and minerals found in foods are essential for optimal health. Below are 8 essential vitamins and minerals, their role in your health, and examples of foods that provide them. At the end of several recipes throughout this book, you can find which of the 8 you will receive from the dish.

Vitamns

A: Vital to vision, health of the cornea, skin cells, mucous membranes, bone and teeth growth, regulation of gene ex-pression, reproduction and immune function. Vitamin A in the form of beta-carotene acts as an *antioxidant.

Food Sources: Sweet potatoes, kale, spinach, collard greens and squash

B: Each B vitamin has its own unique function, but as a whole, the B vitamins provide energy by breaking down carbohy-drates, fats and proteins. They are needed for proper growth of the skin, hair, eyes and the liver.

Food Sources: Eggs, meat, fish and dark green leafy vegeta-bles

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C: Strengthens blood vessel walls, forms scar tissue, and pro-motes bone growth. If you are anemic, vitamin C helps with the absorption of iron. It also supports immune function and is an antioxidant.

Food Sources: Red peppers, kiwi, orange and strawberries

D: Necessary to the mineralization of bones by raising blood calcium and phosphorus.

Food Sources: Best source is sunlight…but since Rochester is often lacking in sunlight during the winter, the best food sources are fortified cereals, eggs and milk.

Minerals

Calcium: The main mineral in bones and teeth. It is also es-sential for normal nerve function, cell activity, blood clotting, blood pressure and immune function.

Food Sources: Milk, cheese, yogurt, and fish with the bones (especiallysardines).

54Sodium: Maintains normal fluid balance in the body, and is critical for normal nerve impulse transmission.

Food Sources: Salt, soy sauce, most processed and packaged foods.

Potassium: Facilitates the making of protein in the body, the maintenance of fluid/electrolyte balance, and vital for the contraction of muscles (including the heart).

Food Sources: Potatoes (french fries do not count- sorry), avocadoes, bananas, oranges and yogurt.

Iron: A trace mineral that acts as a catalyst in metabolism, normal chemical reactions, and proper transportation of oxy-gen throughout the body.

Food Sources: Fortified cereals, soy, asparagus, green leafy vegetables and pumpkin seeds.

* Antioxidants are vitamins or minerals that slow/ prevent oxidation caused by natural chemical reactions in the body. Oxidation produces free radicals, which damage cells and raise the risk for cancer. Antioxidants prevent those free radi-cals from causing damage, and so are found to play a role in preventing cancer as well as heart disease and certain neuro-logical diseases.