the wellmass eat for the health of it...
TRANSCRIPT
The WellMASS
Eat for the Health of It®
Cookbook
Featuring Recipes from the 2015
Eat for the Health of It Recipe Contest
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Eat for the Health of It Recipe Contest
Rules:
Recipes must be original or modified from an existing source.
Recipes must include at least one fruit, vegetable, or whole grain.
Judging criteria:
− Nutritional value
− Originality
− Skill level
− Taste
All recipes in this cookbook are the property of their authors. Recipes have been edited for content and clarity, and in some cases, suggestions to enhance the nutritional value of a recipe have been added. The Group Insurance
Commission’s WellMASS wellness program is not responsible for any errors or omissions.
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Table of Contents Breakfast...........................................................3
Page 4: Summer Oats
Page 5: Shortcut Smoothie
Page 6: Pumpkin Flavor Oatmeal
Page 7: Healthy Fruit Nut Brunch Scones
Page 8: Frittata Muffins
Page 9: Homemade Strawberry Banana Oatmeal Smoothie
Appetizers, Side Dishes, and Snacks……….....10
Page 11: Pomegranate Pear Salsa with Cinnamon Sugar Tortilla Chips*
Page 12: Homemade Salsa
Page 13: Asian Green Beans
Page 14: Cucumber and Pumpernickel Slices
Page 15: Avocado, Tomato, and Feta Dip
Page 16: My Favorite Healthy Snack
Salads…………………………………………....17 Page 18: Chopped Salad
Page 19: Buffalo Chicken Quinoa Salad
Page 20: YoYo Salad
Page 21: Shrimp and Barley Salad
Soups, Stews, and Chilis………………………..22 Page 23: Butternut Squash Soup
Page 24: Veggie Soup
Page 25: Going Back to Your Roots Vegetable Soup
Page 26: Thai Basil Fish Soup
Page 27: Super Healthy Three Bean Turkey Chili
Page 28: Veggie Chili
Page 29: The Healthy Crockpot Vegan “Beef Stew”
Page 30: Vegetarian Chili
Page 31: Pasta Fagioli in the Crockpot
Entrees…………………………………………...32 Page 33: Baked Margarita Spaghetti Squash
Page 34: Baked Mozzarella Chicken Rolls
Page 35: Black Bean Burgers with Smoked Paprika Mango Mayonnaise
Page 36: Chicken Chow Mein
Page 37: Spinach, Mushroom, and Roasted Red Pepper Enchiladas
Page 38: Salmon with Pasta and Vegetables
Page 39: Meatballs of Love
Page 40: Vegetarian/Vegan Lasagna
Page 41: Deborah’s Deliciously Easy No-Bake Tuna Salad Meal
Page 42: Cauliflower Crust Pizza*
Page 43: Gluten-Free Baked Chicken Tenders
Treats…………………………………………...44
Page 45: Piña Colada Dessert
Page 46: Coconut Sweet Sloops
Page 47: Baked Nectarines with Pistachios**
*Finalist
**Winner
3
Breakfast
4
Summer Oats Recipe by Linda Robert, DMH
Ingredients
1 (32-ounce) container fat-free vanilla yogurt, regular or Greek
2 cups old-fashioned oats (not instant)
2 (15-ounce) cans crushed pineapple packed in juice
Berries of your choice
Instructions
1. Mix yogurt, oats, and pineapple (with juice) in a large bowl. Let sit several
hours or overnight.
2. Serve topped with berries.
5
Shortcut Smoothie Recipe by Eve Gaeta, DOC
Ingredients
2 cups organic baby spinach
2 cups organic baby romaine lettuce
2 large celery stalks, cut into chunks
2 cups spring water
1 gala apple, cored and cut into chunks
1 frozen banana, peeled and cut into chunks
1 lemon, juiced
Instructions
1. Add spinach, lettuce, and water to a blender, and blend. 2. Add celery and blend. 3. Add apple and blend. 4. Add banana and lemon and blend.
Yields approximately 32 ounces.
6
Pumpkin Flavor Oatmeal Recipe by Otilia Gomes, DOB
Ingredients
⅔ cup quick cooking plain oatmeal
1 teaspoon coconut sugar
¼ teaspoon salt
1 teaspoon cinnamon
½ teaspoon pumpkin pie spice
1 teaspoon ground flaxseed
½ cup water
2 cups unsweetened almond milk (preferably plain or vanilla)
½ teaspoon vanilla extract 1/5 (15-ounce can) pumpkin puree (preferably pure canned pumpkin, not pumpkin pie filling)
Instructions
1. Combine dry and wet ingredients in a pot and cook over medium heat for about 15 minutes. 2. Stir occasionally. 3. Let stand for 5 minutes to thicken.
Yields about 2 servings.
7
Healthy Fruit Nut Brunch Scones Recipe by Rene Morin, DMH
Ingredients
1½ cups whole wheat flour
1¼ cups old-fashioned oats
¼ cup sugar (or ⅛ cup agave nectar)
1 tablespoon baking powder
¼ teaspoon salt (optional)
⅓ cup vegan margarine
6 ounces total mixed raisins and dates
½ cup chopped walnuts or pecans
½ cup almond, soy, or skim milk
1 egg substitute equivalent (or 1 serving vegan egg replacement)
Instructions
1. Preheat oven to 375° F.
2. Combine dry ingredients and mix well.
3. Add softened vegan margarine.
4. Mix well, stir in fruit and nuts, and mix again.
5. Add egg substitute and milk.
6. Mix well until moistened and shape into large ball.
7. Place on parchment paper, wax paper, or floured surface and flatten into circle, about 8
inches in diameter.
8. Transfer to cookie sheet sprayed with canola oil spray.
9. Score circle into 12 wedges.
10. Bake 20-25 minutes.
8
Frittata Muffins Recipe by Jamie Szal, DOR
Ingredients
7 large eggs
¼ cup milk (preferably low-fat or fat-free)
1 tablespoon coconut flour
12 slices deli ham (preferably low-sodium)
Fresh spinach
Your choice of vegetable:
Diced bell peppers
Frozen peas
Sautéed mushrooms
Instructions
1. Preheat oven to 350° F.
2. Spray muffin pan with non-stick spray.
3. Whisk together eggs, milk, and coconut flour. It’s easiest to whisk this into a bowl or other
measuring container with a pour spout. Make sure to whisk vigorously so as not to have
any lumps from the coconut flour.
4. Line muffin cups with ham.
5. Add a few spinach leaves to each muffin cup. Make sure to tuck the leaves in.
6. Add in a scoop of your veggie of choice.
7. Pour egg mixture over veggies until muffin cup is ¾ full.
8. Bake at 350° F for approximately 25 minutes or until eggs are set.
Yields 12 muffins.
9
Homemade Strawberry Banana Oatmeal Smoothie Recipe by Anne Rodgers, DOC
Ingredients
1 cup unsweetened soy milk
½ cup rolled oats
1 banana, cut into chunks
12 frozen strawberries
½ teaspoon vanilla extract
½ teaspoon sugar
Instructions
1. Blend all the ingredients in a blender until smooth. Pour and drink.
10
Appetizers, Side
Dishes, and
Snacks
11
Pomegranate Pear Salsa with Cinnamon Sugar
Tortilla Chips Recipe by Jacki Dooley, DPH
Ingredients
2 fresh pears, cored and diced 1 fresh pomegranate, seeded ½ medium red onion, diced ½ cup chopped fresh cilantro leaves 1 lime 8 whole wheat tortillas (burrito-size works best) 3 teaspoons cinnamon 1 teaspoon sugar Salt and pepper, to taste Instructions 1. Slice the whole wheat tortillas, using a pizza cutter, into eight pie-shaped pieces. 2. Mix cinnamon and sugar together. 3. Place tortillas on a baking sheet and spray them very lightly with water. Immediately
sprinkle cinnamon-sugar mixture over them. Place in 325° F oven until lightly browned, about 10 minutes.
4. Remove from oven and let cool. 5. Core and chop the pears into small pieces. 6. Seed pomegranate and place into bowl with pears. 7. Dice red onion up into small pieces, not too thin, and add to bowl. 8. Add chopped cilantro to mix and juice the lime over the mixture. 9. Toss all ingredients together until combined. 10. Season to taste with salt and pepper.
12
Homemade Salsa Recipe by Cal Sawyer, DOC
Ingredients
Olive oil
3 medium/large tomatoes
3 garlic cloves, peeled
2 or 3 radishes, trimmed (optional)
1 small/medium onion, peeled and trimmed (or one bunch of scallions, sliced)
¼ cup water, if needed
1-2 yellow, red, or orange peppers
1-2 jalapeno peppers
1 cup fresh cilantro leaves
¼ cup cider vinegar
2 tablespoons fresh parsley (or 1 tablespoon dried parsley)
1 tablespoon tomato paste
Salt and pepper, to taste
Instructions
1. Wash the tomatoes, peppers, onion, and radishes. 2. Rub tomatoes, peppers, onions, radishes, and garlic with olive oil. Grill them at a low heat,
turning frequently, until the skins on the tomatoes have split and all the other vegetables have grill marks and feel soft. Not all vegetables may finish at the same time.
3. Once all veggies are off the grill, cut them up into large chunks, seeding and stemming the peppers.*
4. Put everything into a food processor and add all remaining ingredients (cilantro, salt, pepper, vinegar, parsley, and tomato paste). If you are using scallions rather than the onion, add them. Run the processor with caution. If possible, use the pulse setting, as you want the salsa to have a chunky, not smooth, consistency.
5. Add water only if necessary. There should be enough liquid to cover the veggies, but not enough to drown them; chances are the juices already there are adequate.
*Use latex gloves when seeding and stemming the jalapeno.
13
Asian Green Beans Recipe by Julie Stoddard, DMH
Ingredients
Fresh green beans
Olive oil
1 small onion, sliced
1 cup water
1 tablespoon soy sauce (preferably low-sodium)
1 tablespoon peanut butter (preferably all-natural)
2 tablespoons brown sugar
Sesame seeds (optional)
Instructions
1. Sauté the onion in a little bit of olive oil until it starts to brown. 2. Add fresh green beans. Sauté for a few minutes. 3. Add 1 cup water and cover to steam for about 5 minutes. Stir and add more water if
necessary until beans are semi-tender. 4. Add soy sauce, peanut butter, and brown sugar. Stir and mix to coat. Taste and add more
soy sauce, peanut butter, or brown sugar where necessary. Continue mixing, letting any extra water evaporate and until sauce really thickens and starts to coat beans.
5. Sprinkle with sesame seeds. Serve hot, warm, or cold.
14
Cucumber and Pumpernickel Slices Recipe by Theresa Harkin, EHS
Ingredients
8 ounces Philadelphia soft cream cheese (preferably low-fat or fat-free)
8 ounces dry Italian dressing
1 loaf pumpernickel mini bread slices
2 large cucumbers
Dill weed
Instructions
1. Mix together cream cheese and dry Italian dressing. 2. Spread mixture onto pumpernickel mini bread slices. 3. Place a thin slice of cucumber on top of each slice and sprinkle with dill.
15
Avocado, Tomato, and Feta Dip Recipe by Theresa Harkin, EHS
Instructions
2 Hass avocados, diced
1 cup cherry tomatoes, diced
½ red onion, diced
¾ cups crumbled feta cheese
1 tablespoon lemon juice
1 tablespoon red wine vinegar
2 tablespoons fresh parsley, chopped
Ingredients
1. Combine all of the ingredients together in a large bowl.
2. Serve with tortilla chips.
16
My Favorite Healthy Snack Recipe by Jen DeWitt, DOB
Ingredients
2 small soft tortillas (preferably wheat or whole grain)
¼ cup peanut butter (preferably Teddie Super Chunky peanut butter)
1 banana
¼ cup crispy cereal (preferably Chex or Rice Krispies)
¼ teaspoon cinnamon
Instructions
1. Lightly spread peanut butter on the two soft tortilla shells. 2. Slice the banana and arrange on one of the soft tortillas. 3. Add the cereal on top of the banana, depending on what kind of cereal you may want to
crunch it up. 4. Sprinkle cinnamon to your liking. 5. Top with the remaining soft tortilla shell, peanut butter side down, and cut into quarters.
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Salads
18
Chopped Salad Recipe by Patricia Carignan, DMH
Ingredients
Salad:
2 cups shredded chicken
1 yellow or orange bell pepper, diced
1 can black beans, rinsed (preferably low-sodium)
1 can sweet yellow corn, drained (preferably low-sodium)
2 Roma tomatoes, diced
¼ cup red onion, chopped
1 head lettuce, washed and chopped
¼ cup cilantro, chopped
2 ripe avocados, diced
Dressing:
½ cup mayonnaise
⅔ cup Greek yogurt
1 tablespoon ranch seasoning or ranch dressing
1 tablespoon taco seasoning
Optional Toppings:
1 cup crushed tortilla chips
1 cup shredded cheese (preferably low-fat)
Instructions
1. In a large bowl, stir all salad ingredients together. 2. Combine dressing ingredients. Pour dressing over salad, starting with about half of the
dressing. Toss to combine, and then gradually add more dressing until it is dressed to your liking.
3. Top with tortilla chips and shredded cheese if desired.
19
Buffalo Chicken Quinoa Salad Recipe by Jacki Dooley, DPH
Ingredients
Salad:
1 cup quinoa
2 cups water
¾ pound boneless skinless chicken breast, cut into bite-sized pieces
1 cup broccoli florets
½ tablespoon olive oil or olive oil spray
¾ cup shredded carrots
4 green onions, chopped
½ cup bleu cheese crumbles (optional)
Dressing:
¼ cup olive oil
½ cup hot sauce
1 teaspoon seasoned salt (optional)
Instructions
1. In a fine-mesh strainer, rinse quinoa well and drain. In a medium pot, combine quinoa and water. Bring to a boil, then cover and turn heat to low. Cook until all the water is absorbed, about 20 minutes. Remove from the heat and fluff the quinoa with a fork. While the quinoa is cooking, make the buffalo sauce dressing and cook the chicken and broccoli.
2. In a measuring cup or small bowl, combine the olive oil, hot sauce, and seasoned salt. Whisk to combine. Set aside.
3. Heat a medium-sized skillet over medium-high heat. Add the olive oil and sauté the broccoli for about 5 minutes. You want it to just start to soften, but still be crisp. Remove from the pan and set aside. Add the chicken to the same pan and cook the chicken for about 5 minutes or until cooked through. Add ¼ cup or so of the buffalo sauce and cook until the chicken absorbs the sauce.
4. When the quinoa is ready, add the chicken, broccoli, carrots, and as much of the dressing as desired. Toss well. Add the bleu cheese and the green onions. Toss again and serve warm with extra bleu cheese crumbles.
20
YoYo Salad Recipe by Cynthia Berkowitz, DMH
Ingredients
Dressing:
1 part walnut oil
1 part olive oil
1 part good quality vinegar
1 clove fresh garlic per cup of dressing
½ - 1 teaspoon of salt per cup of dressing
¼ teaspoon mustard per cup of dressing (optional)
Dash cayenne pepper (optional)
Salad Ingredients of Your Choosing:
Lettuce
Avocado
Tomatoes
Cucumber
Strawberries
Spinach
Broccoli, roasted or steamed
Asparagus, roasted or steamed
Turnips, roasted or steamed
Squash, roasted or steamed
Instructions:
1. Add garlic into a bowl and mash it to a pulp using a garlic press or the tines of a fork. 2. Add all the dressing ingredients into the bowl and mix. 3. Combine salad ingredients of your choosing with a few spoonfuls of the dressing.
21
Shrimp and Barley Salad Recipe by Julie Stoddard, DMH
Ingredients
2 cups barley, rinsed
Olive oil
6 cups water
1 teaspoon salt
1 pound shrimp, shells on
1 clove garlic, minced
1 medium onion, diced
1 clove garlic, minced
1 medium summer squash or zucchini
1 can mushrooms or 10 fresh mushrooms, sliced (preferably low-sodium if canned)
Other vegetables of choice (e.g., green beans, peas)
1 bunch asparagus, ends cut off
1 (8-ounce jar) roasted red peppers, drained
Fresh parsley
¼ lemon, juiced
Salt and pepper, to taste
Instructions
1. Add rinsed barley and a little bit of olive oil to boiling, salted water. Cover and turn to low-medium heat and cook for 40 minutes. Remove from heat and set aside, covered.
2. Sauté shrimp and garlic in olive oil until shrimp is pink. Set aside until cool enough to peel, then peel shrimp and chop in half.
3. Sauté onion, garlic, squash, mushroom, and vegetables of choice in a little bit of olive oil until semi-soft. Add salt and pepper to taste and set aside.
4. Sauté 1½-inch pieces of asparagus in some olive oil, salt, and pepper on high heat for 5 minutes, then remove from heat.
5. Chop up roasted peppers and a handful of parsley. 6. Add everything to barley in a large bowl and mix. Drizzle with lemon juice and a little more
olive oil. Season with salt and pepper to taste. Serve hot, warm, or cold.
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Soups, Stews, and
Chilis
23
Butternut Squash Soup Recipe by Eva Plumhoff, DOC
Ingredients
1 whole butternut squash
1 onion
3 large carrots
1 tablespoon olive or vegetable oil
3 large celery sticks
1-2 cups chicken or vegetable broth (preferably low-sodium or no-salt-added)
Salt, pepper, and nutmeg, to taste
Instructions
1. Peel and de-seed butternut squash and cut into cubes. 2. Peel carrots. Cut carrots, celery, and onion into small chunks. 3. Heat oil in pot and sauté onion, carrots, and celery until a little soft. 4. Place butternut squash in pot with other vegetables and cover with chicken broth until it
boils. For thicker soup, use less broth. For thinner soup, use more broth. 5. Boil ingredients for 30-40 minutes until soft enough to puree. 6. Drain ingredients with a strainer but save the broth. Place broth back into pan. Puree all
solid ingredients until smooth. 7. Place puree back into pot with the broth. Stir until blended. Add salt, pepper, and nutmeg to
desired taste. 8. Heat for another 5 to 10 minutes and serve.
24
Veggie Soup Recipe by Cassie Sampas, DMH
Ingredients
1 large onion, diced
1 cup celery, diced
1 packet dried onion soup mix
1 (16-ounce) package frozen mixed vegetables
1 quart chicken stock (preferably low-sodium)
1 bottle vegetable juice (preferably low-sodium)
Instructions
1. Combine all ingredients in a crock pot. 2. Cook on low for 9 hours.
25
Going Back to Your Roots Vegetable Soup Recipe by Hector Merlin, DMH
Ingredients
1 tablespoon extra virgin olive oil
6 shallots, diced
2 tablespoons grated fresh ginger
2 parsnips, peeled and diced
1 medium rutabaga, peeled and diced
4 carrots, washed and diced
1 turnip, peeled and diced
2 sweet potatoes, peeled and diced
1 celeriac (celery root), peeled and diced
1 fennel bulb, diced
1 cinnamon stick
Water or vegetable stock (preferably low-sodium)
Dash of rice vinegar (optional)
Instructions
1. In large pot over medium heat, sauté shallots and ginger in oil until soft. 2. Add vegetables and cinnamon stick. 3. Add enough stock or water to just cover vegetables. Bring to boil, cover, reduce heat, and
simmer 25 minutes. 4. Remove from heat, discard cinnamon stick, and gently puree soup for 3 seconds. 5. Season with a few dashes of vinegar.
Yields 6 to 8 servings.
26
Thai Basil Fish Soup Recipe by Julie Stoddard, DMH
Ingredients
1 onion
4 medium carrots
4 stalks celery
2 garlic cloves, minced
4 tablespoons butter
1 quart seafood stock (preferably low-sodium)*
2 cans chicken broth (preferably low-sodium)
Handful of green onions
1 handful frozen spinach
Water
1 bay leaf
Salt and pepper, to taste
2 tablespoons brown sugar
2 tablespoons rice wine vinegar
1 tablespoon hot sauce
1 tablespoon fish sauce
½ bag frozen mixed vegetables
Thin egg noodles
1 pound fish (cod, flounder, pollock, or salmon)
Minced fresh basil
Fresh grated ginger
*Or boil 1 pound of shrimp shells in water for 8 minutes for homemade seafood stock.
Instructions
1. Chop onion, carrots, and celery into bite-sized pieces, about the size of popcorn kernels. 2. Sauté carrots, celery, minced garlic, and onion in butter for a few minutes until soft. 3. Combine sautéed vegetables with seafood stock and chicken broth. 4. Add everything else except the fish, noodles, basil, ginger, and mixed vegetables. Assess if
you will need to add water. 5. Boil gently for about 10 minutes and then add the vegetables and noodles. Boil for about
seven minutes, or until noodles are almost tender. 6. Add fish, basil, and ginger and remove from heat. Let fish cook in broth for about 10
minutes.
27
Super Healthy Three Bean Turkey Chili Recipe by Nelson Nieves, DMH
Ingredients
1 tablespoon olive oil
1 cup onion, diced
1 cup red bell pepper, diced
½ cup carrots, diced
2 teaspoons ground cumin
1 pound ground turkey
1 (28-ounce) can crushed tomatoes (preferably low-sodium)
2 cups water
1 chipotle chile in adobo sauce, seeded and minced
2 teaspoons adobo sauce from the can of chipotles
½ teaspoon dried oregano
Salt and freshly ground black pepper, to taste
1 (15.5-ounce) can black beans, drained and rinsed (preferably low-sodium)
1 (15.5-ounce) can kidney beans, drained and rinsed (preferably low-sodium)
1 (15.5-ounce) can pinto beans, drained and rinsed (preferably low-sodium)
Instructions
1. Heat the oil in a large pot or Dutch oven over moderate heat. Add the onion, bell pepper, and carrots. Cover and cook, stirring occasionally until the vegetables are soft, about 10 minutes.
2. Add the cumin and cook, stirring for one minute. 3. Add the ground turkey. Raise the heat to high and cook, breaking up the meat with a
spoon, until the meat is no longer pink. 4. Stir in the tomatoes, water, chipotle and adobo sauce, oregano, salt and pepper. Simmer,
partially covered, stirring from time to time, for 30 minutes. 5. Stir in the beans and cook, partially covered, for 20 more minutes. Season, to taste, with
salt and pepper.
Yields 10 (1¼ cup) servings.
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Veggie Chili Recipe by Donna Fleser, OSD
Ingredients
1 tablespoon light olive oil
2 cups onion, chopped
1 yellow bell pepper, chopped
1 red bell pepper, chopped
½ cup baby carrots, chopped
2 garlic cloves, minced
1 tablespoon brown sugar
1½ tablespoons chili powder
½ teaspoon cayenne pepper
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon salt
½ teaspoon black pepper
2 (16-ounce) cans stewed tomatoes, undrained (preferably low-sodium)
2 (15-ounce) cans black beans, rinsed and drained (preferably low-sodium)
1 (15-ounce) can kidney beans, rinsed and drained (preferably low-sodium)
1 (15-ounce) can pinto beans, rinsed and drained (preferably low-sodium)
½ (15-ounce) can corn (preferably low-sodium)
Instructions
1. Heat the oil in a Dutch oven over medium-high heat. 2. Add onion, bell peppers, carrots, and garlic; sauté for 5 minutes or until tender. 3. Add sugar and remaining ingredients, and bring to a boil. 4. Reduce heat, and simmer 30 minutes.
29
The Healthy Crockpot Vegan “Beef Stew” Recipe by Rene Morin, DMH
Ingredients
2 (18-ounce) packages seitan
2-3 onions, chopped
1 bag baby carrots
Mushrooms or any other desired vegetables (e.g., celery, assorted root vegetables)
Tiny fingerling potatoes
2 cartons vegetable broth (preferably low-sodium)
1 can diced tomatoes (preferably low-sodium)
Italian seasoning, to taste
Sea salt and pepper, to taste
Worcestershire sauce, to taste
Garlic, to taste
Instructions
1. Place all ingredients in a slow cooker, and cook on high at least 6 to 8 hours, depending on
the size and make of your crock pot.
2. After the vegetables have cooked, cool a couple of cups, put in blender and return to pot to
thicken.
30
Vegetarian Chili Recipe by Laurie Girdharry, DCF
Ingredients
2 tablespoons olive oil
1 medium onion, chopped
1 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
1 (12-ounce) can pinto beans, rinsed and drained (preferably low-sodium)
1 (12-ounce) can black beans, rinsed and drained (preferably low-sodium)
1 jalapeno pepper, seeded and chopped
2 tablespoons chili powder
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon ground cumin
1 (8-ounce) can stewed tomatoes, diced (preferably low-sodium)
1 (12-ounce) can tomato sauce (preferably low-sodium)
1 (8-ounce) can vegetable stock (preferably low-sodium)
1 (8-ounce) can re-fried beans (preferably low-fat)
1 tablespoon sugar
1 teaspoon red wine vinegar
¼ cup fresh cilantro, chopped
¼ cup green onion, chopped
Low-fat shredded Mexican cheese (optional)
Multigrain tortillas (optional)
Low-fat sour cream (optional)
Instructions
1. In a large pot, sauté onions and peppers in oil until tender. 2. Add garlic and cook for 1 minute. Add black and pinto beans, jalapeno, chili powder, salt,
pepper, and cumin and cook for 1 minute. 3. Stir in tomatoes, tomato sauce, stock, and refried beans. Bring to a boil over medium heat
and stir in sugar. Reduce heat, stir in red wine vinegar, cover the pot, and simmer for 45 minutes, stirring occasionally.
4. Add fresh cilantro and green onions and turn off heat, but leave on stove for another 10 minutes.
5. Serve with cheese, tortillas, and sour cream if desired.
31
Pasta Fagioli in the Crockpot Recipe by Sheila Kane, DPH
Ingredients
2 pounds lean ground beef
1 onion, chopped
3 carrots, chopped
4 stalks celery, chopped
8 ounces cooked pasta (preferably whole wheat)
2 (28-ounce) cans diced tomatoes, undrained (preferably low-sodium)
1 (16-ounce) can red kidney beans, drained (preferably low-sodium)
1 (16-ounce) can white kidney beans, drained (preferably low-sodium)
3 (10-ounce) cans beef stock (preferably low-sodium)
1 (20-ounce) jar spaghetti sauce (preferably low-sodium)
3 teaspoons oregano
2 teaspoons black pepper
5 teaspoons parsley
1 teaspoon Tabasco sauce (optional)
Instructions
1. Brown beef in a skillet and drain fat. Add to crock pot with everything except pasta.
2. Cook on low for 7 to 8 hours or on high for 4 to 5 hours.
3. Add cooked pasta for the last 30 minutes.
4. Serve with a crisp green salad and garlic bread.
32
Entrees
33
Baked Margarita Spaghetti Squash Recipe by Jacki Dooley, DPH
Ingredients
1 large spaghetti squash
2 tablespoons olive oil
1 large Roma tomato, finely chopped
½ cup green peppers, chopped
½ cup sweet onion, chopped
2 tablespoons fresh basil, finely chopped
¼ cup shredded mozzarella cheese
¼ cup shredded asiago cheese
1 teaspoon salt
1 teaspoon pepper
1 teaspoon garlic powder
Instructions
1. Preheat the oven to 400° F. 2. Using a large knife or a cleaver, slice the spaghetti squash in half lengthwise down the
middle. Use a spoon to remove the seeds and center strings. Drizzle the two halves with olive oil and then sprinkle with salt, pepper, and garlic powder.
3. Place the squash, open side down, on a cookie sheet and bake for 30 minutes. 4. Remove from the oven; check to see if the squash is soft and easily comes up with a fork
into a spaghetti-like texture. If it’s too hard to remove, cook for another 10 minutes. Remove from the oven, scrape, and fluff the stringy squash with a fork.
5. Leave the squash in the skin. Turn the oven up to broil. Add the tomatoes, peppers, onions, and fresh basil into the squash; stir and top with asiago and mozzarella cheese.
6. Place in the broiler for 3 to 4 minutes, until the cheese is melted and slightly browned. Allow to cool for 5 minutes before serving the squash.
34
Baked Mozzarella Chicken Rolls Recipe by Jacki Dooley, DPH
Ingredients 2 pounds boneless skinless chicken breasts 1 cup whole wheat Italian-style bread crumbs 6 tablespoons grated Parmesan cheese, divided (preferably reduced-fat) 5 ounces fresh baby spinach 1 clove garlic, minced ½ tablespoon olive oil ½ cup ricotta cheese (preferably fat-free) ⅓ cup beaten egg whites 3 ounces fresh mozzarella cheese, thinly sliced 1 cup marinara sauce Fresh basil, for topping
Instructions
1. Cut the chicken into eight, 4-ounce pieces and pound the pieces until they are thin enough to roll. Place the bread crumbs in a shallow bowl with 2 tablespoons of Parmesan cheese and set aside.
2. Chop the spinach and sauté it with the garlic and just a drizzle of olive oil for 2 to 3 minutes or until just barely wilted. Combine the sautéed spinach with the ricotta, Parmesan cheese, and 2 to 3 tablespoons of the egg whites. Place the remaining egg whites in a separate shallow bowl and set aside.
3. Oil the bottom of a large baking dish and preheat the oven to 450° F. Place one piece of chicken on a flat working surface. Put a spoonful of ricotta-spinach filling right in the middle and roll the chicken up so that the edges meet to form a seam. Dip the entire chicken roll in egg whites, and then roll it in the breadcrumbs. Place in a baking dish, seam side down. Repeat for the remaining seven pieces of chicken. Bake for 25 minutes.
4. After 25 minutes, the chicken should be cooked through. Cover the chicken with the marinara sauce and slices of fresh mozzarella. Bake for another 3 to 5 minutes or until cheese is melted. Sprinkle with fresh basil.
35
Black Bean Burgers with Smoked Paprika Mango
Mayonnaise Recipe by Julie Stoddard, DMH
Ingredients
Burgers:
1 medium onion
2 small peppers (or 1 large)
4 cloves garlic, minced
3 tablespoons brown sugar
1 teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon smoked paprika
¼ teaspoon cumin
¼ teaspoon chili powder
Olive oil
1 handful parsley, chopped
1 (14.5-ounce) can black beans, drained, rinsed, and pulverized in food processor (preferably
low-sodium)
½ cup bread crumbs + ¼ cup more for dredging
4 tablespoons corn meal + ¼ cup more for dredging
1 egg
Mayonnaise:
Smoked paprika, to taste
Light mayonnaise
Fresh or frozen mango
Instructions:
1. Chop vegetables into small pieces. 2. Cook all vegetables, sugar, and spices in olive oil until soft. Add in parsley; mix in black
bean paste, ½ cup bread crumbs, 4 tablespoons corn meal, and egg. Put through food processor if needed.
3. Shape patties and dredge in a cornmeal/breadcrumb mixture (¼ cup bread crumbs plus ¼ cup of cornmeal). Pan-fry in olive oil on medium-low heat until deep golden brown and crispy.
4. To make the smoked paprika mango mayonnaise, mix finely-chopped fresh or frozen mango with mayonnaise and some smoked paprika to taste.
Yields 4 patties.
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Chicken Chow Mein Recipe by Julie Stoddard, DMH
Ingredients
2 large boneless chicken breasts
Paprika, to taste
¼ cup flour for dredging
Olive oil
2-3 carrots, sliced diagonally ¼-inch thick
6 celery stalks, cut into 1½-inch pieces
1 large onion, quartered and separated
2 cups warm water
¼ cup soy sauce (preferably reduced-sodium)
¼ cup corn starch
¼ cup cold water
1 bag bean sprouts, rinsed
1 can sliced water chestnuts, drained
Instructions
1. Sprinkle chicken breasts lightly with paprika, dredge them in flour, and brown on both sides in large skillet/pan in oil on medium heat for approximately 7 minutes. Remove chicken from pan; set aside.
2. Add carrots to oil in pan; sauté for 3 minutes on high heat. Add celery and onion. Stir constantly, cooking for 3 more minutes on high.
3. Add warm water and soy sauce, and bring to a boil. 4. In a separate drinking mug, first add corn starch and then slowly add in cold water, stirring
vigorously with a fork as you add the water. 5. Once veggies and liquid are boiling, slowly pour in cornstarch mixture and quickly whisk
into vegetables until desired thickness is achieved. Turn off heat. 6. Add beans sprouts and water chestnuts and mix. Let sit for 2 minutes. 7. Cut chicken into bite-sized pieces and add to vegetable mixture. Serve over brown rice
with crispy chow mein noodles on the side.
Yields 6 servings.
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Spinach, Mushroom, and Roasted Red Pepper
Enchiladas Recipe by Julie Stoddard, DMH
Ingredients
16 ounces fresh, sliced mushrooms
Olive oil
2 garlic cloves, finely minced
3-4 tablespoons flour
2 cups fat-free milk
½ container sour cream (preferably low-fat or non-fat)
¼ teaspoon smoked paprika (optional)
Salt and pepper, to taste (optional)
10 flour tortillas (preferably whole wheat)
2 boxes frozen chopped spinach, defrosted with water squeezed out
1 jar roasted red peppers, drained and chopped
1 (8-ounce) bag shredded cheddar cheese (preferably low-fat)
Instructions
1. To prepare mushrooms, sauté on high heat in olive oil until golden. Add garlic during last minute, then remove from heat and stir for 30 seconds. Set aside.
2. To make the sauce, whisk 3 to 4 tablespoons of olive oil into flour to make a paste. Cook on medium heat for 1 minute, stirring constantly. Don’t let it turn brown. Remove from heat.
3. Add milk into mixture and whisk vigorously. Continue to whisk until smooth, scraping sides and bottom with spoon if necessary. Place back on medium heat. Whisk constantly. Mixture will start to thicken as it reaches bubbly stage. Whisk in sour cream to add more body. Add paprika and salt and pepper to taste, and whisk. Remove from heat.
4. To assemble, take some of each vegetable and place in middle of tortilla. Top with some cheese and roll up tortilla. Place in greased baking dish. Repeat with the other nine tortillas. Pour sauce over the tortillas and sprinkle leftover vegetables and cheese over top. Bake at 350° F for 15-20 minutes until heated through and bubbling.
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Salmon with Pasta and Vegetables Recipe by Debbie Finn, DMH
Ingredients
1 pound salmon pieces
1 box whole wheat pasta
1 can quartered artichokes with liquid (preferably low-sodium)
¼ cup kalamata olives
1 tomato, sliced
Basil
1 cup organic baby spinach
3 tablespoons garlic, minced
1 tablespoon olive oil
½ cup water
1 tablespoon parmesan cheese
Instructions
1. Sauté garlic, basil, olives, spinach, and artichokes in the olive oil. 2. Add the salmon, tomatoes, liquid from artichokes, and water and simmer. 3. Cook pasta to liking and then drain the water. Mix all ingredients into pasta. 4. Sprinkle parmesan cheese on top.
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Meatballs of Love Recipe by Sheri LaBree, ELD
Ingredients
1½ pounds ground round ¼ cup grated parmesan cheese ½ cup breadcrumbs ⅓ cup chopped parsley ¼ cup tomato sauce ¾ teaspoon Italian seasoning ¼ teaspoon salt ¼ teaspoon crushed red pepper 2-4 cloves of crushed garlic Cooking spray
Instructions
1. Preheat oven to 400° F. 2. Combine all ingredients in a large bowl. 3. Shape into 20 or so 1½-inch meatballs. 4. Coat a cookie sheet with cooking spray. 5. Bake for 15-17 minutes, until cooked through.
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Vegetarian/Vegan Lasagna Recipe by Rene Morin, DMH
Ingredients
2 packages tofu, firm or extra-firm
2 medium jars of natural marinara sauce (preferably low-sodium)
1 package fast-cook lasagna
1 bag soy-based mozzarella cheese
1 package soy-based “ground beef” (optional)
2 egg substitute equivalents (or 2 servings vegan egg replacement)
Chopped garlic
Onion powder
Mixed Italian spices
Parsley
Instructions
1. Drain the tofu of all water.
2. Mix the prepared egg replacement with crumbled tofu, mozzarella, and all of your spices.
3. Cover the bottom of a deep lasagna pan with about ½ jar of sauce.
4. Spread 3 lasagna noodles across pan, not touching if possible.
5. Spoon on and cover with about ⅓ of the cheese mixture.
6. Sprinkle on about ⅓ of vegan beef crumbles.
7. Repeat all layering steps 2 to 3 more times, depending on size of pan.
8. Top with additional mozzarella.
9. Cover pan with foil tightly.
10. Bake at 375 degrees F for 1 hour and 15 minutes.
11. Let cool about 15-20 minutes.
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Deborah’s Deliciously Easy No-Bake Tuna Salad
Meal Recipe by Deborah Romero, DMH
Ingredients
1 can albacore tuna in water (preferably low-sodium)
¼ cup cottage cheese (preferably fat-free)
⅓ cup plain Greek yogurt
1 medium celery stalk, finely diced
1 small carrot, shredded
2 tablespoons red onion, finely diced
1 teaspoon yellow onion, finely diced
½ cup grapes, cut in half
Dash dill
Splash lemon juice
⅛ cup walnuts, finely chopped
Ground pepper, to taste
Instructions
1. Combine all ingredients and serve over vegetables or between two slices of multi-grain
bread.
Yields 2 servings.
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Cauliflower Crust Pizza Recipe by Tara Cianfrocca, DCAMM
Ingredients
Crust:
½ head cauliflower
2 large eggs
½ teaspoon oregano
½ teaspoon basil
¼ teaspoon paprika
½ teaspoon garlic powder
Salt and pepper, to taste
Pizza:
Tomato sauce (preferably low-sodium)
Cheese of choice (preferably low-fat)
Vegetables for topping (optional)
Lean crumbled meat for topping (optional)
Instructions
For crust:
1. Pre-heat oven to 400° F. Line a baking sheet with parchment paper and spray with cooking spray.
2. Chop the cauliflower florets into chunks. Add to a food processor and pulse until the texture is similar to rice. Place cauliflower “rice” in a microwave-safe bowl and cook for about 5 minutes.
3. Squeeze out all water and use paper towels to make sure cauliflower is very dry. 4. In a bowl, combine the cooked cauliflower with all remaining crust ingredients. 5. Spread and press dough out evenly over baking sheet to make two personal pizzas about
¼ to ⅓ of an inch thick. 6. Bake for about 10 minutes or until the crust is golden, crispy on the edges, and cooked
through the middle. Then flip the pizzas over onto another piece of parchment paper on baking sheet and bake for an additional 5 to 10 minutes.
For pizza:
1. Top with tomato sauce, cheese, and toppings of choice. 2. Bake the pizza for about 5 minutes, or until the toppings are hot and the cheese is
melted. Serve immediately.
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Gluten-Free Baked Chicken Tenders Recipe by Marianne Beach, DPH
Ingredients
1 pound boneless skinless chicken breast, cut into thin strips
2 cups gluten-free cereal or Chex rice cereal
2 large eggs
1 cup portabella mushrooms, sliced
½ cup red onions, chopped
1 cup red or green peppers, chopped
1 teaspoon olive oil
½ cup chicken stock, preferably low-sodium
1 tablespoon corn starch
½ cup white wine (optional)
Sea salt, freshly ground black pepper, and fresh herbs, to taste
Instructions
1. Pre-heat oven to 350° F. Line a sheet pan with parchment paper. 2. In large shallow bowl, crush cereal. For a coarser crumb texture, crush with hands. For a
finer texture, grind with food processor. 3. In medium shallow bowl, beat eggs. 4. Rinse and pat dry chicken. Season the cut chicken strips on both sides with salt and
pepper. 5. Lightly coat chicken strips with the crushed cereal. Shake off excess cereal. 6. Dip chicken strips into the egg mixture and allow all the excess egg to drip off the chicken. 7. Lay chicken strips into the cereal crumbs for one last coating. 8. Place all chicken strips on the lined sheet pan. 9. Bake the chicken for 15 minutes. Turn the chicken to cook on the other side for 10-15
minutes more or until cooked through and golden. 10. While the chicken is baking, in a cast-iron frying pan or wok, stir-fry portabella mushrooms,
red onions, and peppers in olive oil. When the mixture is colorful and still crispy after 5 or 6 minutes, add chicken stock, cornstarch, and white wine, if using, to make a sauce. Let simmer for 3 to 4 minutes until thick and vegetables are not limp.
11. Season vegetables to taste with fresh herbs or salt and pepper and serve on top of chicken.
44
Treats
45
Piña Colada Dessert Recipe by Linda Sperandio, DPH
Ingredients
1 slice sponge cake
¼ cup pineapple bits in juice
2 tablespoons coconut flakes
¼ cup non-fat Cool Whip
Instructions
1. Layer all ingredients in a bowl in the order they are listed.
46
Coconut Sweet Sloops Recipe by Linda Sperandio, DMH
Ingredients
⅓ cup shredded coconut
⅓ cup powdered sugar
3 tablespoons egg whites
1 teaspoon vanilla extract
Cooking spray for baking sheet (preferably coconut oil-based)
Instructions
1. Measure and mix all ingredients. 2. Scoop small teaspoons of the mixture onto baking sheet. 3. Bake for 15 minutes at 350° F.
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Baked Nectarines with Pistachios Recipe by Theresa Harkin, EHS
Ingredients
4 tablespoons shelled pistachios
1 tablespoon unsalted butter
¼ cup confectioners’ sugar
2 drops (less than ⅛ teaspoon) almond extract (optional)
⅛ teaspoon salt
2 nectarines, halved and pitted
½ cup vanilla Greek yogurt
1 tablespoon granulated sugar
Instructions
1. Preheat oven to 400° .
2. Chop 3 tablespoons pistachios in a food processor until finely ground. Add butter,
confectioners’ sugar, almond extract, and salt. Process until combined.
3. Place nectarines, cut side up, on a baking sheet.
4. Place a generous tablespoon of pistachio mixture on each nectarine half.
5. Chop remaining tablespoon pistachios, and sprinkle on top of nectarines. Bake until fruit is
tender and topping is crisp, 10 to 15 minutes. Let cool for 5 minutes. Transfer to four plates.
6. Whisk together yogurt and granulated sugar. Spoon over nectarines, and serve.