HEALTHY EATING COOKBOOK

Transcription

1 Contra Costa County Schools Insurance Group HEALTHY EATING COOKBOOK Contra Costa County Schools Insurance Group 550 Ellinwood Way, Pleasant Hill, CA Phone: 1 (866) ~ Fax: (925)

2 The recipes included in this cookbook were created and taste-tested by CCCSIG employees, and are intended to be healthy and enjoyable! Please note: CCCSIG expertise is in Workers Compensation and Health & Safety Services. We are not culinary experts!!! Feel free to modify the recipes you choose to make the meals as enjoyable as possible for your tastes. We hope you enjoy the recipes in this cookbook!! Eat, Sleep & Live Healthy! CCCSIG

3 TABLE OF CONTENTS A Little Something to Start With Kiwi Mango Salsa... Page 1 No Guilt Asparagus Guacamole... Page 2 Spinach & Crab Dip... Page 3 Spinach & Brie Topped Artichoke Hearts... Page 4 Truffled Asparagus Crostini... Page 5 Santa Fe Chilled Nectarine Soup... Page 6 Delicious Main Dishes Ziti with Chard... Page 7 Angel Hair Pasta with Fresh Garlic & Basil Sauce... Page 8 Meat & Cheese Lasagna... Page 9 Grilled Steak with Fresh Corn Salad... Page 10 Steak Stir-Fry... Page 11 Grilled Lemon-Soy Salmon... Page 12 Spanish Tortilla... Page 13 Shrimp, Asparagus & Pesto Fettuccine... Page 14 On the Side Zesty Zucchini with Parmesan... Page 15 Grilled Summer Squash & Zucchini... Page 16 Pear Salad... Page 17 Baked Acorn Squash with Apple Stuffing... Page 18 California Walnut, Turkey & Rice Salad... Page 19 Tasty Treats Crunchy Homemade Granola... Page 20 Sweet Potato Praline Pie... Page 21 Fruit Salad with Poppy Seed Dressing... Page 22 Cranberry-Orange Pistachio Bars... Page 23 Baked Plantains with Passion Fruit... Page 24

4 KIWI MANGO SALSA 1 kiwi ¼ cup mango 1 Tbsp. cilantro, chopped 2 tsp. lime juice ½ tsp. minced chilies Pinch of salt Peel kiwi and cut into eighths and then dice. Place diced kiwi in bowl and mix gently with other ingredients. Serve and enjoy! CCCSIG Healthy Eating Cookbook Page 1

5 NO GUILT ASPARAGUS GUACAMOLE 10 1/2 oz. fresh, trimmed or frozen, cut asparagus 1/4 tsp. garlic powder 2 tsp. lime juice (lemon juice may be substituted) 2 tbsp. canned green chili peppers, drained, chopped 1 tbsp. onion, chopped 2 tsp. tomato paste 1/8 tsp. salt 1/4 tsp. ground cumin 1/8 tsp. white pepper Cook asparagus. Drain well, pat dry with paper towels and place in blender. Add remaining ingredients. Blend until smooth. Dip will become less thick upon standing and will need to be stirred. CCCSIG Healthy Eating Cookbook Page 2

6 SPINACH & CRAB DIP 2 (10 oz.) packages of frozen, chopped spinach 1 cup non-fat sour cream 1 cup non-fat mayonnaise ¼ cup onion, minced 4 oz. imitation crabmeat 2 cups assorted colorful raw vegetables for dipping Thaw spinach, and pat dry. Combine spinach with remaining ingredients, and stir. Cover and refrigerate for at least an hour before serving with colorful raw vegetables. CCCSIG Healthy Eating Cookbook Page 3

7 SPINACH & BRIE TOPPED ARTICHOKE HEARTS 9 oz. box frozen artichoke hearts 2/3 cup spinach, chopped & cooked 1 pkg. brie cheese 1 tsp. lemon pepper 1/4 tsp. salt Prepare frozen artichoke hearts according to package directions. Stir lemon pepper and salt into cooked spinach. Top each artichoke heart with spinace and small slice of brie. Broil until cheese melts, 1 to 2 minutes. Serve warm. CCCSIG Healthy Eating Cookbook Page 4

8 TRUFFLED ASPARAGUS CROSTINI 25 (1-inch) slices French bread baguette 1 lb. asparagus spears, trimmed 2 1/2 tsp. extra-virgin olive oil 1/4 tsp. salt 1/8 tsp. freshly ground black pepper 1/2 cup (2 oz.) grated Manchego cheese Preheat broiler. Arrange baguette slices in a single layer on a large baking sheet; broil 1 minute or until lightly browned. Remove from oven; turn over and broil 1 minute or until lightly browned. Remove from oven; cool on pan. Fill a large skillet with water to a depth of 1 inch; bring to a boil over medium-high heat. Add asparagus; cook 2 minutes or until crisp-tender. Drain and pluge asparagus into ice water; drain. Chop asparagus to measure 2 cups. Place chopped asparagus in a bowl. Add oil, salt and pepper; toss well to coat. Top each bread slice with 1 rounded tablespoon asparagus mixture; place on a baking sheet. Sprinkle cheese evenly over crostini. Broil 1 minute or until cheese melts. Serve warm. CCCSIG Healthy Eating Cookbook Page 5

9 SANTA FE CHILLED NECTARINE SOUP 2 lbs. (8 small) diced nectarines 1 cup apple juice 1 cup cranberry juice 1/2 tsp. salt 1/2 tsp. red pepper 1 tbsp. balsamic vinegar 1/4 cup fresh cilantro leaves Combine all of the above ingredients. Place in blender and blend until smooth. Enjoy! CCCSIG Healthy Eating Cookbook Page 6

10 ZITI WITH CHARD 2 tbsp. olive oil 8 cups chopped Swiss chard 4 cloves garlic, minced 4 cups hot cooked ziti (about 8 oz. uncooked pasta) 2 cups grape or cherry tomatoes, halved 1/2 cup chopped pitted Kalamata olives 2 tbsp. fresh lemon juice 3/4 tsp. salt 1/2 tsp. pepper 1/4 cup (1 oz) shaved fresh Romano cheese Heat oil in a large nonstick skillet over medium high heat. Add chard and garlic sauté two minutes. Combine chard mixture, pasta and the next five ingredients (pasta through pepper)- toss Top with cheese and enjoy! CCCSIG Healthy Eating Cookbook Page 7

11 ANGEL HAIR PASTA WITH FRESH GARLIC & BASIL 1 pkg. angel hair pasta 1 tsp. virgin olive oil Use as much fresh garlic as you like (or 6-8 cloves), crushed or minced 8 10 ripe plum tomatoes, the redder the better Fresh basil leaves, half a bushel, or more if you like, rinsed, dried & coarsely chopped Shredded parmesan Sautee garlic in oil, 1 2 minutes or until lightly browned. Chop the plum tomatoes and add to skillet, heating 3 5 minutes Toss in the basil and saute all a few more minutes. Cover and turn off burner. In the meantime, boil the Angel Hair pasta following directions on pkg. Toss pasta into the sauce pan and mix. Sprinkle shredded parmesan (I use the Safeway brand, already shredded, from the deli area, usually). If the whole mixture seems a bit too glutinous, add a bit more olive oil and toss. Pour all into a pretty preheated pasta bowl and mangia! (Tip: get all your ingredients chopped and ready before you turn on the burner. Once that prep is done, the rest goes very quickly, so be ready)! CCCSIG Healthy Eating Cookbook Page 8

12 MEAT & CHEESE LASAGNA 1/2 lb. turkey Italian sausage 1 cup low-fat ricotta cheese 3/4 cup shredded part-skim mozzarella, divided 1 tbsp. olive oil, divided 3 cloves garlic, minced 1 tbsp. crushed red pepper flakes 2 tbsp. chopped fresh basil leaves 2 (14-ounce) cans stewed tomatoes, diced 1 cup chopped red onion 2 tbsp. roughly chopped fresh oregano leaves 2 tbsp. roughly chopped fresh Italian parsley leaves 2 tbsp. roughly chopped fresh thyme leaves 12 medium button mushrooms (about 1 cup), store bought and pre-sliced 1 large zucchini, chopped (about 1 1/2 cups) 4 lasagna pasta noodles, cooked al dente per directions on noodle box Preheat oven to 350 degrees F. Remove the casing from turkey sausage and discard. Heat a nonstick sauté pan over medium-high heat. Add the turkey sausage and brown until thoroughly cooked, about 1 1/2 minutes. Drain and discard any grease in the pan. Remove sausage from heat and add the ricotta and 1/2 cup mozzarella. Stir until well blended. Set aside. Heat 1 teaspoon olive oil in a small, non-stick saucepan over medium-high heat. Add the garlic, crushed red pepper flakes, and chopped basil and sauté until the garlic just begins to soften, about 1 minute. Add the tomatoes and bring to a simmer. Remove from heat and set aside. Heat the remaining 2 teaspoons olive oil in a large nonstick sauté pan over medium-high heat. Add onion, oregano, parsley, and thyme and sauté until onions are just soft, about 2 minutes. Add the mushrooms and zucchini and continue sautéing until the vegetables are tender, about 2 minutes. Remove from heat and add half of the tomato sauce to the sautéed vegetables. To assemble, line the bottom of a lasagna pan (roughly 13 by 9 inches) with 1/4 of the tomato sauce. Top with 2 lasagna noodles. Then spread half of the sausage mixture on top of the pasta. Cover the sausage layer with about half of the vegetable mixture. Top the vegetable layer with the remaining sausage mixture. Then top that layer with the remaining lasagna noodles and add the remaining tomato sauce over top. Sprinkle with the remaining mozzarella. Bake for 25 minutes. Remove from heat and let stand for 5 minutes. CCCSIG Healthy Eating Cookbook Page 9

13 GRILLED STEAK WITH FRESH CORN SALAD Prepare the ingredients for this easy salad before you head to the grill with the steak. That way, you can mix together the corn salad and serve it at once, while the taste is still bright and summery. 1 tbsp. minced garlic 3 tsp. extra-virgin olive oil, divided 1/2 tsp. salt, divided 2 boneless strip (top loin) steaks, trimmed (1 1/4 pounds) 5 large ears corn, husked 2 medium tomatoes, chopped 1 small orange or red bell pepper, diced 2 tbsp. chopped fresh basil 2 tbsp. red-wine vinegar Preheat grill to high Combine garlic, 1 teaspoon oil and 1/4 teaspoon salt in a small bowl. Rub the mixture on both sides of steaks. Place the steaks and corn on the grill. Grill the steaks 2 to 4 minutes per side for medium-rare. Let them rest while the corn finishes cooking. (The steaks will continue to cook while resting.) Grill the corn, turning to cook all sides, until some of the kernels are slightly charred, 8 minutes total. Let stand until cool enough to handle, about 5 minutes. Remove the kernels from the cobs using a sharp knife. Combine the corn, tomatoes and bell pepper in a medium bowl; stir in basil, vinegar, the remaining 2 teaspoons oil and 1/4 teaspoon salt. Slice the steaks and serve with the corn salad. CCCSIG Healthy Eating Cookbook Page 10

14 STEAK STIR-FRY *1 1/2 pounds boneless shell sirloin steak, trimmed and sliced thin (2 long x 1/2 wide strips) 1 egg white 1 tsp. salt 2 tsp. cornstarch 1 tbsp. hoisin sauce 1 tbsp. rice vinegar 1/3 cup canned low salt beef broth 1/2 tsp. cornstarch mixed with 1/2 teaspoon water 1 tsp. sesame oil 1 tbsp. peanut oil 2 tsp., peeled and finely chopped, fresh ginger 8 ounces pea pods, trimmed 1 medium red bell pepper, cut into 1/4 inch strips 1 tbsp. soy sauce 1/2 cup unsalted roasted peanuts (optional) 1 tbsp. red pepper flakes (optional) Whisk the egg white in a medium-size bowl until foamy, then whisk in the salt and cornstarch. Stir in the beef and set aside. In a separate bowl, mix the soy, hoisin, vinegar, broth, cornstarch-water mixture, and sesame oil; set the sauce aside. In a wok, heat the peanut oil on high. Add the beef and stir-fry until lightly browned. Add the ginger and stir-fry 30 seconds. Add the sauce, peapods, and bell pepper and stir-fry for one to three minutes. Finish by adding the optional peanuts and red pepper flakes. *Can substitute any meat or tofu. CCCSIG Healthy Eating Cookbook Page 11

15 GRILLED LEMON-SOY SALMON Be sure to coat fish with cooking spray before turning so it won t stick to the grill. 3 tbsp. dry white wine 3 tbsp. fresh lemon juice 1 1/2 tbsp. low sodium soy sauce 1/2 tsp. salt 1 1/2 tsp. olive oil 1 garlic clove, minced 4 (6 oz.) salmon fillets (about 1 inch thick) Cooking spray Sliced green onions (optional) Combine the first six ingredients in a large zip top plastic bag. Add salmon to bag, seal. Marinate in refrigerator 40 minutes; turning once. Prepare grill. Remove fish from bag and reserve marinade. Place fish on grill rack coated with cooking spray skin side down; grill five minutes. Brush fish with reserved marinade. Lightly coat fish with cooking spray. Turn fish over; grill three minutes or until fish flakes easily when tested with a fork. Garnish with onions, if desired. CCCSIG Healthy Eating Cookbook Page 12

16 SPANISH TORTILLA 3 tsp. extra-virgin olive oil, divided 1 small onion, thinly sliced 1 cup precooked diced red potatoes 1 tbsp. fresh thyme, chopped 1/2 tsp. smoked paprika 6 large eggs 4 large egg whites 1/2 cup Manchego or Jack cheese, shredded 3 cups baby spinach, roughly chopped 1/2 tsp. salt 1/2 tsp. freshly ground pepper Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring, until transclucent, 3 to 4 minutes. Add potatoes, thyme and paprika and cook for 2 minutes more. Lightly whisk eggs and egg whites in a large bowl. Gently stir the potato mixture into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the skillet clean; add the remaining 1 teaspoon oil and heat over medium heat. Pour in the egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to 5 minutes (it will still be moist in the center). To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 minutes. Serve warm or cold. CCCSIG Healthy Eating Cookbook Page 13

17 SHRIMP, ASPARAGUS & PESTO FETTUCINE 8 oz. whole wheat fettucine 1 lb. (about 4 cups) asparagus, trimmed and cut into 1-inch pieces 1/2 cup jarred roasted red peppers, sliced 1/4 cup pesto, prepared 2 tsp. extra-virgin olive oil 1 lb. raw shrimp, peeled and deveined 1 cup dry white wine Fresh ground pepper to taste Bring a large pot of water to boil. Add fettuccine and cook for 3 minutes less than the package directions. Add asparagus and continue cooking unitl the pasta and asparagus are just tender, about 3 minutes more. Reserving 1/4 cup of the cooking water, drain the fettuccine and asparagus and return to the pot. Stir in the peppers and pesto, covering to keep warm. Heat oil in a large skillet over medium heat. Add shrimp and cook, stirring occasionally, until pink, about 3 minutes. Add wine, increase heat to high and continue cooking until the shrimp are curled and the wine is reduced, about 3 minutes. Add the shrimp to the pasta, toss to coat, and add the reserved cooking water. Season with pepper and serve immediately. CCCSIG Healthy Eating Cookbook Page 14

18 ZESTY ZUCCHINI WITH PARMESAN 4-5 zucchini sliced thin 3 cloves of garlic (chopped) Pinch of red chili flakes Fresh ground pepper Couple of dashes of EVOO (Olive oil) Optional: dollop of butter (for flavor) Parmesan cheese Medium size skillet heat EVOO until hot then add dollop of butter, sauté zucchini, garlic, red chili flakes & fresh ground pepper until tender, serve with sprinkle of Parmesan cheese. CCCSIG Healthy Eating Cookbook Page 15

19 GRILLED SUMMER SQUASH & ZUCCHINI 3 small summer squash (combination of zucchini & yellow) 1 garlic clove; minced 1/2 tsp. paprika 1/2 tsp. cumin 2 tbsp. olive oil 1 tbsp. fresh lemon juice Halve each squash, but do not peel Combine all ingredients, except squash To grill, place the squash on a rack over medium hot coals with the rack set 6 inches from the heat source. Grill the squash about five minutes on each side, basting frequently with the sauce. Serve hot. CCCSIG Healthy Eating Cookbook Page 16

20 PEAR SALAD 1 bag spring lettuce 1 2 pears Crumbled gorgonzola cheese Toasted pecans (325 for 9 minutes) Dressing 1 1/2 tbsp. rice vinegar 1 tbsp. red wine vinegar 1/2 tsp. nut oil 1/2 tsp. balsamic 3 oz. olive oil Salt & Pepper to taste Makes four small salads or two larger ones! CCCSIG Healthy Eating Cookbook Page 17

21 BAKED ACORN SQUASH WITH APPLE STUFFING The shell of an acorn squash makes a perfect container for the apple stuffing! 2 acorn squash (4 halves), halved and seeded 2 apples, peeled and diced 2 tbsp. celery, diced 2 tbsp. onion, finely chopped 2 tsp. margarine, melted 1 pinch salt 1 pinch fresh ground black pepper Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray. Place the squash cut side down in a baking pan. Bake for 20 minutes. While the squash is baking, combine the apples, celery, onion, margarine and 2 tbsp. water in a medium bowl; mix well. Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot and enjoy! CCCSIG Healthy Eating Cookbook Page 18

22 CALIFORNIA WALNUT, TURKEY & RICE SALAD 3 cups cooked brown rice 2 cups diced cooked turkey (white meat) 1/2 cup diagonally sliced celery 1/4 cup pineapple chunks, drained 1/4 cup mandarin oranges, drained 1/4 cup water chestnuts, drained and sliced 1/4 cup scallions, thinly sliced 1/4 cup walnuts, chopped 6 cups lettuce leaves 1/2 cup lemon yogurt, low-fat 1/2 cup mayonnaise, low-fat 1 tsp. grated lemon rind 1/2 tsp. curry powder Combine all salad ingredients except the lettuce leaves, yogurt, mayo, lemon rind and curry powder in a large bowl. Whisk together the yogurt, mayo, lemon rind and curry powder. Add the dressing to the salad mixture and toss to coat. Cover and refrigerate. To serve, spoon 1 cup of salad over 1 cup of lettuce leaves. Enjoy! CCCSIG Healthy Eating Cookbook Page 19

23 CRUNCHY HOMEMADE GRANOLA 4 cups rolled oats 1 cup wheat germ 1 cup chopped walnuts or slivered almonds 1/2 cup sesame seeds 1/4 cup brown sugar 1 tsp. cinnamon 1/4 tsp. salt 1/3 cup vegetable oil 1/3 cup honey 1/3 cup water 1 (6-oz.) package dried sweetened cranberries or other dried fruits such as cherries, raisins, pineapple, or papaya Heat the oven to 300. In a large mixing bowl, stir together the oats, wheat germ, nuts, sesame seeds, brown sugar, cinnamon, and salt. Make a well in the dry ingredients and add the oil, honey, and water. Toss the mixture until the ingredients are well combined, then spread it evenly on a cookie sheet. Bake the granola for 40 minutes or until lightly browned, stirring every 10 minutes to keep the mixture from sticking. Let it cool completely, then stir in the cranberries or dried fruit. Makes about 7 cups. CCCSIG Healthy Eating Cookbook Page 20

24 SWEET POTATO PRALINE PIE 1 cup All-Bran¾ Cereal, finely crushed ¼ cup pecans, finely chopped 1 egg white, slightly beaten 2 cups sweet potatoes, mashed ¼ cup brown sugar ¼ cup granulated sugar 1 tsp. cinnamon ½ tsp. nutmeg ½ tsp. ginger 1 pinch cloves 1 egg, plus 1 egg yolk, slightly beaten 1 scant cup milk, non-fat or low-fat Combine first three ingredients, press into bottom and sides of 9-inch pie tin lightly sprayed with non-stick spray (easiest to do with dampened hands). Bake in 400-degree oven for 10 minutes. Mix sweet potatoes in electric mixer for 5 minutes until smooth. Add sugars, spices and eggs, mix to blend. At low speed add milk until well blended. Pour into prepared shell and bake at 400 F for 45 to 55 minutes or until knife inserted into filling comes out clean (center may be soft but will set when cool). Refrigerate until ready to serve. Cut into 10 wedges per pie. Serve with Praline sauce, below. Praline Sauce ½ cup brown sugar 1 tbsp.. cornstarch ¾ cup coffee 1 tsp. butter ¼ cup pecans, finely chopped In saucepan combine brown sugar and cornstarch. Stir in coffee. Cook and stir 4 5 minutes or until bubbly. Cook and stir for 2 minutes more. Stir in 1 teaspoon butter until melted. Stir in pecans. Serve warm with Sweet Potato Praline Pie, approximately 5 teaspoons per serving. CCCSIG Healthy Eating Cookbook Page 21

25 FRUIT SALAD WITH POPPY SEED DRESSING 1 (8 oz.) can pineapple tidbits (juice pack) 1 1/2 cup strawberries or seedless red grapes 1 medium apple, cored and cut into bite-size pieces 1 (10 1/2 ounce) can mandarin orange sections, drained 1/2 cup pineapple low-fat yogurt 1/2 tsp. poppy seed Drain pineapple, reserving 1 tbsp. of the juice. If using strawberries, cut them in halves. In a medum bowl, combine the pineapple, strawberries or grapes, apple and orange sections. Toss lightly to mix. For the dressing, combine yogurt, poppy seed, and the reserved pineapple juice. To serve, arrange fruit mixture in dessert bowls. Drizzle dressing over fruit and enjoy! CCCSIG Healthy Eating Cookbook Page 22

26 CRANBERRY-ORANGE PISTACHIO BARS Crust 3 tbsp. butter, unsalted 2 tbsp. sugar, granulated 2 tbsp. light brown sugar 2/3 cup pastry flour, whole-wheat 1/3 cup all purpose flour Pinch salt Position rack in center of oven; preheat to 350 degrees. Coat an 8-inch square baking pan with cooking spray. Beat butter, 2 tbsp. granulated sugar and brown sugar in a medium bowl with an electric mixer until creamy. Stir in whole-wheat flour, 1/3 cup all purpose flour and salt until well combined (the mixture will still be crumbly). Evenly press the mixture into the bottom of the prepared pan. Bake until just barely golden around the edges, 10 to 12 minutes. Topping 3/4 cup granulated sugar 2 tbsp. all purpose flour 1/2 tsp. baking powder Pinch salt 1 large egg 1 large egg white 1 tsp. orange zest, freshly grated 1/4 cup orange juice 2 cups cranberries, fresh or frozen, thawed, coarsely chopped 1/3 cup pistachios, unsalted, chopped and toasted Combine 3/4 cup granulated sugar, 2 tbsp. all purpose flour, baking powder and salt in a medium bowl. Add egg, egg white, orange zest and juice; stir until blended and smooth. Sprinkle cranberries over the baked crust. Pour the orange mixture over the cranberries and sprinkle with pistachios. Bake until golden and set, 40 to 45 minutes. Let cool completely on a wire rack; if possible, chill before cutting into squares. CCCSIG Healthy Eating Cookbook Page 23

27 BAKED PLANTAINS WITH PASSION FRUIT 5 small ripe plantains or bananas 1 tbsp. unsalted butter, melted Juice of 3 passion fruits 1/4 cup honey Juice of one lime 1/2 tsp. nutmeg Arrange peeled and sliced plantains (bananas) in a glass pan or baking dish. Sprinkle the remaining ingredients on top. Bake at 350 degrees for 30 minutes. CCCSIG Healthy Eating Cookbook Page 24