Food Fight Against Cancer

Size: px
Start display at page:

Download "Food Fight Against Cancer"

Transcription

1 STAR Program Promotes Optimal Healing from Cancer MidMichigan Health offers Survivorship Training and Rehabilitation, the STAR Program, to help cancer patients and survivors become physically stronger and heal faster. Many patients with cancer diagnoses and those with chronic cancer can benefit from STAR training, which can be offered during and after cancer treatment. Based on conventional medicine including orthopaedic and cardiac rehabilitation, STAR offers physical, speech and occupational therapy; exercise; and nutritional therapy. Therapists in these specialties team up to help patients heal both physically and emotionally, increasing strength and energy, addressing pain, and improving daily function and well-being. Good For You Recipes & Nutrition Tips Food Fight Against Cancer The STAR Program is the first comprehensive certification program for clinicians in cancer rehabilitation. MidMichigan Health is the only health system in Michigan to provide access to STAR certified professionals through the entire system and the 12 counties it serves. Accreditation is based on receiving certification for a multidisciplinary team of providers and therapists. Clinical team members, including physicians, physical and occupational therapists, speech pathologists, dietitians and mental health professionals in MidMichigan Oncology and Rehabilitation Departments received intensive training in oncology rehabilitation to be certified. STAR is part of a continuing effort to provide the best possible care at MidMichigan Health for all patients with cancer and for survivors of cancer. It is available to patients and survivors with a referral from their physician or care provider. Those receiving active treatment and those recovering from cancer care may be eligible for participation in this program. Most of the survivorship services in the STAR Program are reimbursable by health insurance providers. To make a referral or learn more, call (989) More details about STAR may be found at The STAR Program is a registered trademark of Oncology Rehab Partners, L.L.C. LLB 1/13

2 The American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention include the following recommendations for individual choices: Achieve and maintain a healthy weight through life. Be as lean as possible throughout life without being underweight. Avoid excess weight gain at all ages. For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start. Get regular physical activity and limit intake of high-calorie foods and drinks as keys to help maintain a healthy weight. Be physically active. Adults: Get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread through the week. Limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment. Doing some physical activity above usual activities, no matter what one s level of activity, can have many health benefits. Eat a healthy diet, with emphasis on plant foods. Choose foods and drinks in amounts that help you get to and maintain a healthy weight. See Tips for Healthy Nutrition throughout this brochure. If you drink alcohol, limit your intake. Drink no more than 1 drink per day for women or 2 per day for men. 1 drink = 12 ounces of beer, 5 ounces of wine or 1.5 ounces of hard liquor. There is evidence that all types of alcoholic drinks increase the risk of several types of cancer, including cancer of the mouth, larynx, pharynx, esophagus, breast and colorectal cancer in men. Asian Dipping Sauce for Spring Rolls Makes 1/2 cup 1/4 cup apricot preserves 1/4 cup peach preserves 1 tablespoon gluten-free soy sauce 1/2 teaspoon red pepper flakes (optional) or pork minutes of cooking to prevent burning. In a small food processor, blend all ingredients until well combined. Serving size: 1 tablespoon Per Serving: Calories: 45.4 Fat: <1 g Cholesterol: 0 mg Sodium: mg Carbohydrate: 11.6 g Fiber: <1 g Protein: <1 g Calcium: 2.4 mg Iron: <1 mg From Easy Gluten-Free: Expert Nutrition Advice with More than 100 Recipes by Tricia Thompson, MS, RD and Marlisa Brown, MS, RD, CDE, CDN and American Dietetic Association. 2010, John Wiley & Sons. Rainbow Smoothie 6 ice cubes 1 cup low fat vanilla yogurt ½ cup 100% pure orange juice 1½ cups fresh strawberries (can substitute blueberries, raspberries or frozen berries) 1 banana 2 tablespoons flaxseeds, ground 1 tablespoon honey Place ice cubes into blender and crush ice (looks like snow!)place remaining ingredients into blender. Blend until smooth. Pour into cups. Enjoy! Servings: 4 (8 Ounces Per Serving) Per serving: 160 calories, 3 grams fat, 45 mg sodium, 4 g protein, 31 g carbohydrate Source:

3 Wild Rice Spring Rolls 1 teaspoon vegetable oil 1 teaspoon minced garlic 1 teaspoon minced ginger 1/4 cup chopped onion 1/4 cup chopped green pepper 1/4 cup frozen corn kernels, thawed 1 cup cooked wild rice 1 cup shredded cabbage 1/2 teaspoon salt 1/4 teaspoon pepper percent rice paper spring roll wrappers or 8 iceberg lettuce leaves. Heat the oil in a large skillet over medium heat. Add the garlic, ginger, onion, and pepper. Saute for 3 to 4 minutes. Add the corn, rice, cabbage, salt, and pepper. Cook for 3 to 4 more minutes, or until heated through. Cover a baking sheet with parchment paper. Dip a rice paper wrapper, one at a time, in hot water for a couple of seconds to soften. Place 2 tablespoons of the mixture in the center of the wrapper, fold in the sides, and roll them up. Place the rolls on the baking sheet. Repeat with the remaining wrappers. Place the rolls in the refrigerator to cool for about 10 to 15 minutes, or until ready to serve. Cut each roll in half to serve them on appetizer platter. Tip: Iceberg lettuce leaves work well in place of the spring roll wrappers. Just separate the large leaves from the outside of the lettuce, and serve the lettuce leaves with the filling on the side. Each diner will then roll his or her own spring roll at the table. Makes 8 servings. Per Serving: Calories: 78.8 Fat: <1 g Cholesterol: 0 mg Sodium: 152 mg Carbohydrate 16.6 g Fiber: 1.5 g Protein: 1.8 g Calcium: 10.6 mg Iron: <1 mg Lowering Cancer Risk No single food or food component by itself can protect you against cancer. But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers. Not only do plant-based foods provide a variety of cancer-protective compounds, but a mostly plant-based diet is a powerful tool in managing your weight. The fiber and water in plant foods gives us a feeling of fullness without supplying a lot of calories. By following a healthy diet, staying active and maintaining a healthy weight, we can boost our body s capacity to resist cancer. Some of the cancers shown to have a link to obesity and/or nutrition include Breast, Colon, Uterus, Esophagus and Kidney. Website Resources (MidMichigan Health) (Reduce Your Cancer Risk, Diet-What We Eat with Recipes from the American Institute for Cancer Research Test Kitchen) (Stay Healthy, Eat Healthy and Stay Active) (Academy of Nutrition and Dietetics) (National Cancer Institute) (Cancer Care, Inc.) (The Cancer Support Community)

4 Broccoli Salad Tips for Healthy Nutrition Eat at least 2 ½ cups of vegetables and fruits each day. Vegetables and fruits contain important vitamins, minerals, phytochemicals and antioxidants and are usually high in fiber and low in calories. In general, those with the most color dark green, red, orange and yellow have the most nutrients. At each meal, fill at least half your plate with fruits and vegetables. Incorporate vegetables and fruits into your diet by having a piece of fruit or a crunchy vegetable as a snack. Makes 5 servings (½ cup per serving) Ingredients 2 ½ cups chopped raw broccoli ¼ cup non fat Greek yogurt ¼ cup light mayo 1 tablespoon rice vinegar 1-2 teaspoons sugar 2 tablespoons raisins, currants or cranberries 2 tablespoons chopped nuts (cashews, pecans, almonds) Wash and chop the broccoli and set aside. In a medium bowl, combine the yogurt, mayo, vinegar, sugar, raisins and nuts. Throw in the broccoli and mix well until evenly covered with the dressing. Chill and serve. Per serving: (½ cup): 90 calories, 6g total fat, 1g saturated fat, 170mg sodium, 8g carbohydrate, 2g fiber, 5g sugar Source: Marie Feldman, RD, Pumpkin-Orange Muffins Canola oil spray 1 egg 1/2 cup skim milk 1/2 cup canned pumpkin 1/4 cup canola oil 1 tsp dried orange zest 1 1/2 cups flour 1/2 cup sugar 1 tsp baking powder 1 tsp cinnamon 3/4 tsp nutmeg 1/4 tsp salt Preheat oven to 375º. Spray muffin tin lightly with spray oil. In a medium bowl, beat egg, milk, pumpkin, oil and grated orange zest, mixing well. In a separate bowl, mix together dry ingredients. Mix into pumpkin mixture. Spoon batter into greased muffin tins, filling each 1/2 to 2/3 full, and bake until pick inserted in middle of muffin comes out clean, about 20 to 25 minutes. Remove from oven and set on wire rack to cool, about 5-10 minutes. Remove muffins from tin and allow to cool completely on rack. Serve immediately or store in plastic bag or other sealed container, do not refrigerate. (If making more than one batch, extras can be frozen.) Makes 9 muffins. Per serving: 191 calories, 7 g. fat (less than 1 g. saturated fat), 29 g. carbohydrate, 4 g. protein, 1 g. dietary fiber, 134 mg. sodium. Source: your cancer risk/what we eat

5 Enjoy your food! Be mindful to eat slowly and enjoy the taste and texture of foods. Use hunger and fullness cues to recognize when to eat and when you ve had enough. As you work to increase your plate to 2/3 vegetables, fruits and whole grains, cut back on foods high in solid fats, added sugars and salt. Never say never. Treats are great occasionally just avoid daily consumption of less healthy choices. Creamy Chocolate Cheesecake with Sliced Strawberries 1 cup nonfat plain yogurt 4 ounces low-fat cream cheese 1/4 cup part-skim ricotta cheese 1/4 cup maple syrup 3 Tbsps cocoa powder 2 large egg whites 2 tsps ground cinnamon 1 tsp Kahlua 1/2 pint strawberries Nonfat cooking spray Preheat oven to 350º. Coat an 8 x 8-inch pan with nonfat cooking spray. Puree in blender the yogurt, cream cheese, ricotta cheese, maple syrup, cocoa, egg whites, cinnamon and Kahlua. Pour in pan. Bake cake for 50 minutes or until done. Let cool and decorate with slices of strawberries. Makes eight slices. Approximately 98 calories per serving and four grams of fat. From the American Cancer Society s Healthy Eating Cookbook. To find out more or to order a cookbook call (800) ACS Pesto Pasta Soup Pesto Ingredients 1 cup fresh baby spinach, packed 1 cup fresh basil leaves, packed 1/4 cup pine nuts 1/2 cup canned diced tomatoes, drained (fresh may be substituted) 4 garlic cloves, peeled 2 Tbsp. extra virgin olive oil Salt and freshly ground pepper to taste Soup 2 leeks, white parts only, chopped (may substitute 1 bunch green onions) 3 carrots, peeled and sliced thin 1 medium white potato, peeled and cubed 4 cups low-sodium vegetable broth 1 tsp. dried Italian seasoning 1/2 cup orzo 1 cup green beans, cut into 1/2-inch slices (can also use frozen cut) 1 (15-oz.) can no-salt added cannellini beans 1/4 tsp. dried crushed red pepper, or to taste 2 Tbsp. low-fat shredded Romano cheese (Parmesan cheese may be substituted) Puree all pesto ingredients in food processor. Season with salt and pepper. Set aside. Cover and refrigerate if made the day before. In large pot combine leeks, carrots, potato, broth and Italian seasoning. Cover and cook over medium heat, stirring occasionally until vegetables are almost tender, 8-10 minutes. Add orzo and boil uncovered until orzo is almost tender, stirring often, about 5 minutes. Add green beans, cannellini and red pepper, cover and simmer 5-7 minutes. Ladle soup into 6 bowls. Divide pesto among servings and swirl in to blend. Sprinkle with cheese and serve. Makes 6 servings. Per serving: 300 calories, 10 g total fat (2 g saturated fat), 42 g carbohydrate, 10 g protein, 7 g dietary fiber, 200 mg sodium. From The American Institute for Cancer Research newsletter Dec, 4, 2012.

6 Limit how much processed meat and red meat you eat. Meat should be limited to no more than 1/3 of your plate. Monitor portion sizes; a serving of meat is 3 ounces (the size of a deck of playing cards) Festive Tuna Rollups Bright red or green pepper rings dress up this easy appetizer made from familiar ingredients. Keep the fat content low by choosing tuna packed in water rather than oil. 1 6-ounce can white tuna in water, drained and flaked 1 Tbsp light mayonnaise 4 tortillas, spinach, tomato, or whole-wheat 8 dill pickle spears 4 carrots, shredded 8 pepper rings, green or red Mix tuna and mayonnaise in a small bowl. Lay out each tortilla. Spread tuna in a line down the center of each. Top tuna with 2 pickles per tortilla and carrots. Roll each tortilla burrito-style; keep closed by wrapping 2 pepper rings around each tortilla. Cut each rollup in half and center pepper ring on each half. Asian Pilaf Nonstick cooking spray 1 medium red bell pepper, seeded and coarsely chopped 1 garlic clove, minced 1 tsp fresh chopped, peeled ginger 1 cup brown rice 2 cups fat-free, reduced sodium chicken or vegetable broth 1 cup fresh snow peas, trimmed 1 cup thinly sliced carrots, steamed 1/4 cup chopped green onion 1/4 cup chopped fresh cilantro 1 Tbsp lite soy sauce 1/8 tsp crushed red pepper flakes Spray medium saucepan with cooking spray. Heat pan over medium heat. Add red pepper, garlic and ginger. Sautee 5 minutes. Stir in rice. Sautee 3 more minutes. Add broth; bring to boil. Cover and simmer on medium-low heat until rice is tender and liquid is absorbed, about 35 minutes. Stir in snow peas, carrots, green onion, cilantro, soy sauce and red pepper flakes. Cook 5 more minutes. Serve immediately. Makes 8 servings. Per serving: 107 Calories, <1 g Total Fat (<1 g Saturated Fat), 22 g Carbohydrates, 3 g Protein, 2 g Dietary Fiber, 228 mg Sodium. Source: your cancer risk/what we eat Serves 8. Approximate per serving: 190 calories; 3 grams of fat Always wipe the blade(s) of a can opener after using it on tuna or any other canned item. From the American Cancer Society cookbook Celebrate! Healthy Entertaining for Any Occasion

7 Choose whole grains instead of refined grain products. Whole grains contain the entire grain kernel including the bran (fiber). Examples are whole-wheat flour, bulgar (cracked wheat), oatmeal, brown rice, quinoa and whole cornmeal. Make at least half of your grains whole grains. Baked Oatmeal 1 3/4 cups low fat (1 %) milk 2 tsp. unsalted butter 1/8 tsp. salt 1 cup old-fashioned rolled oats 1/4 cup dried apricots 1/4 cup raisins 3 Tbsp. lightly packed brown sugar, divided 1/2 Golden Delicious apple, peeled and cored 3 Tbsp. chopped walnuts Preheat the oven to 350 degrees. In 2-quart microwaveable, oven proof casserole, heat milk and butter until milk steams, about 1-2 minutes. Mix in salt and oats and set aside. Chop apricots. Mix apricots, raisins and 1 Tbsp. of the sugar into oats. Shred apple into oats and mix to combine. Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and the nuts. Bake 15 minutes longer, or until the oats are chewy. Divide the oatmeal among four bowls. Serve immediately. Makes 4 Servings. Per serving: 280 calories, 8 g total fat (2 g saturated fat), 45 g carbohydrate, 9 g protein, 4 g dietary fiber, 280 mg sodium. Source: AICR s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life. Quinoa and Pomegranate Salad with Asparagus and Walnuts 2/3 cup quinoa (makes about 2 cups cooked) 2/3 lb. asparagus 1 cup shredded carrots 1 cup chopped parsley 1/2 cup finely chopped mint leaves 1/2 cup finely chopped dill 1/4 cup finely chopped walnuts 1/2 cup chopped cilantro, optional 1/2 cup chopped scallions, green part only, optional 2 Tbsp. olive oil 1/2 cup lemon juice from Meyer lemons*(alternatively 1/4 cup lemon, 1/4 cup orange juice) 1/2 tsp salt, or to taste Black pepper, to taste 1 cup pomegranate seeds, divided (use 1 large pomegranate) Cook quinoa according to package directions. Drain and cool. Steam whole asparagus for 3 minutes or until bright green. Remove from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces. In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, walnuts, and cilantro and scallions if using. In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss with quinoa mixture and then add 3/4 cup pomegranate seeds. Serve as is for buffet or plate each serving over 1 cup baby lettuces. Garnish with remaining pomegranate seeds. Makes 8 servings. Per serving: 145 calories, 7 g total fat (1 g saturated fat), 20 g carbohydrate, 4 g protein**, 3 g dietary fiber, 165 mg sodium. *Meyer lemons lend a great citrusy flavor that combines well with the pomegranates. **For a little extra protein: Add half cup cooked cannellini beans to lettuce and top with quinoa combination Source:

8 Eat more beans and legumes. Beans and peas are the mature form of legumes and are rich in nutrients, protein and fiber. Examples include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), lentils and split peas. Because they are similar to meat, poultry and fish in providing protein, iron and zinc, legumes are considered an excellent meat alternative for vegetarian meals. Tuscan White Bean Salad on Crostini Dressing 2 tsp olive oil, divided 1 garlic clove, minced 1 tsp dried oregano 1/4 cup cider vinegar Bean Salad 2 16-ounce cans cannelloni beans or other white beans, rinsed & drained 1 1/2 cups diced plum tomato 1/2 cup chopped Vidalia or other sweet onion 1/2 cup (2 ounces) crumbled blue cheese 1/3 cup chopped fresh parsley 1/2 tsp salt 1/2 tsp ground pepper Two loaves deli-style bread for the crostini (French, Italian, etc.) Dressing In a nonstick skillet, heat 1 tsp olive oil over medium-high heat. Add the garlic and oregano; sauté for 30 seconds. Remove from heat and stir in vinegar. Salad In a large bowl, combine remaining tsp olive oil and the next 7 ingredients (beans through pepper). Add the dressing to the bean salad, toss lightly. Cover and chill for 30 minutes before serving. Crostini Slice bread thinly. Toast under a broiler or in a toaster. Top with bean salad. Serves 8. Approximately 289 calories, 6 grams of fat per serving. From the American Cancer Society cookbook Celebrate! Healthy Entertaining for Any Occasion Super Bowl Chili Mac 1 Tbsp. canola oil 1 large onion, chopped 1 green bell pepper, seeded and chopped 3 garlic cloves, chopped 3/4 lb. 93% lean ground sirloin 2 Tbsp. chili powder 1 Tbsp. ground cumin 1 Tbsp. dried oregano Salt, to taste 1 can (28 oz.) tomatoes, drained 1 cup chopped cilantro 1 can (15 oz.) pink beans, rinsed and drained 4 cups cooked whole-wheat macaroni (4 oz. dry) 1 cup (2 oz.) shredded reduced-fat Cheddar cheese Heat the oil in a large Dutch oven over medium-high heat. Sauté the onion, green pepper and garlic until the onion softens, about 5 minutes. Add the meat and, breaking up the meat with a wooden spoon, cook until it is browned, about 4 minutes. Mix in the chili powder, cumin, oregano and salt. Add the tomatoes, breaking them up with the spoon. Mix in the cilantro. Simmer 20 minutes, until the chili is moist and the meat is soft. Mix in the beans. Just before serving, mix in the pasta. Divide the Chili Mac among six deep bowls, sprinkle with the cheese and serve. Makes 6 servings. Per serving: 365 calories, 10 g. total fat (4 g. saturated fat), 46 g. carbohydrate, 27 g. protein, 8 g. dietary fiber, 331 mg. sodium. Source: your cancer risk/what we eat

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

Recipes from Healthy Today Newsletter PACMED

Recipes from Healthy Today Newsletter PACMED Recipes from Healthy Today Newsletter www.pacmed.org 1.888.4PACMED Welcome to Our Ever-Growing Collection of Healthy Recipes This selection of recipes has been recommended by our dietitians, who want to

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies

More information

Recipes November, 2015

Recipes November, 2015 Recipes November, 2015 Cheesy Spinach & Artichoke Dip Kraft recipes 1 (14 oz) can artichoke hearts, drained & finely chopped 1 (10 oz) pkg frozen chopped spinach, thawed, well drained 3/4 cup grated Parmesan

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting

Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting Recipes March, 2015 Easy Berry Puff Pancake Diabetic Living, Spring 2014 1 egg 1 egg white 1/4 cup all-purpose flour 1/4 cup fat-free milk 1 Tbsp sugar* 1 tsp almond extract 1 tsp finely shredded lemon

More information

HIGH-PROTEIN SAMPLE MENUS

HIGH-PROTEIN SAMPLE MENUS HIGH-PROTEIN SAMPLE MENUS High-Protein Sample Menus Cancer and treatments can increase the need for protein in your day. Ask your healthcare team or a registered dietitian how many protein grams and calories

More information

ONE DISH MEALS & CASSEROLES

ONE DISH MEALS & CASSEROLES ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish

More information

Healthy Christmas Holiday Recipe Book

Healthy Christmas Holiday Recipe Book Healthy Christmas Holiday Recipe Book Christmas Breakfast Mini Mushroom and Sausage Quiches 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra- virgin

More information

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture. Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.

More information

10 Minute Veggie Soup makes 6 servings

10 Minute Veggie Soup makes 6 servings 10 Minute Veggie Soup makes 6 servings 4 (14.5 oz.) cans chicken broth, low salt variety 1 (14.5 oz.) can diced tomatoes, no salt added 1 teaspoon dried basil 1/2 teaspoon onion powder 1/2 teaspoon garlic

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

By Jayson Hunter, RD, CSCS

By Jayson Hunter, RD, CSCS By Jayson Hunter, RD, CSCS In Partnership with Fitness Boot Camp In here you will find 30 days worth of meal plans designed specifically to make sure you consume hearty nutrients and quality calories.

More information

LIFE HAS HEALTHY CHOICES

LIFE HAS HEALTHY CHOICES LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11

More information

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup

Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g

More information

Flourless Pumpkin Muffins

Flourless Pumpkin Muffins Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled

More information

Recipe Selection. Smart Choices for WIC

Recipe Selection. Smart Choices for WIC This recipe book is made up of recipes that have been demonstrated and sampled in Delaware WIC clinics as a result of a joint project between the Food Bank of Delaware and the Delaware WIC. It is designed

More information

Ingredients: Directions:

Ingredients: Directions: Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat

More information

Recipe Appendix Contents

Recipe Appendix Contents Recipe Appendix Contents Lesson 1 Drink Low-Fat Milk and Water Instead of Sweetened Drinks 2 Eat a Rainbow! Eat More Vegetables and Fruits 3 Read it Before You Eat It! The Label 4 Make Half Your Grains

More information

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013 Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes

More information

WHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org

WHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org WHEAT FOODS A Selection of International Recipes from the Wheat Foods Council WheatFoods.org Beef Fajitas 6-8 inch whole wheat flour tortillas 1 pound top round beef steak cut into ¾ inch julienne strips

More information

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green

More information

Live Healthy, Live Well Team Whole Grains Quinoa Recipes

Live Healthy, Live Well Team Whole Grains Quinoa Recipes Live Healthy, Live Well Team Whole Grains Quinoa Recipes Adapted by: Cheryl Barber Spires, Lisa Barlage, and Cindy Shuster, Family and Consumer Sciences Extension Educators, Ohio State University Extension.

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

CURRIED SWEET POTATO SALAD

CURRIED SWEET POTATO SALAD CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney

More information

the Community Diabetes Event cook

the Community Diabetes Event cook the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom

More information

Introduction. 3 P a g e

Introduction. 3 P a g e 1 P a g e Contents Introduction... 3 Baked blueberry French toast... 4 Banana-oatmeal hot cakes with spiced maple syrup... 5 Baked chicken and wild rice with onion and tarragon... 9 Asparagus, tomato and

More information

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water HEALTHY HYDRATION enjoy the nutritional benefits of infused water Cucumber Mint Infused Water Strawberry Pineapple Infused Water Ingredients yield 1 pitcher 8 cups water 12 mint leaves 1 English cucumber,

More information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

More information

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

PEANUT BUTTER SMOOTHIE

PEANUT BUTTER SMOOTHIE OATMEAL ROCKET FUEL Mix frozen blueberries and oatmeal, and your morning porridge turns into rocket fuel. 1/3 c. rolled oats 2/3 c. water 1/2 c. fresh or frozen berries Combine oats and water in a microwaveable

More information

Healthy Thanksgiving Feast

Healthy Thanksgiving Feast Healthy Thanksgiving Feast An entire - healthy - Thanksgiving feast! Artichoke dip, turkey breast with cornbread stuffing, twice baked sweet potatoes and mashed potatoes with rosemary and leeks, cranberry

More information

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

FuFu This popular African dish is fun to say and fun to eat. Serve fufu in place of mashed potatoes for a sweet surprise.

FuFu This popular African dish is fun to say and fun to eat. Serve fufu in place of mashed potatoes for a sweet surprise. Adult Recipe Cards FuFu This popular African dish is fun to say and fun to eat. Serve fufu in place of mashed potatoes for a sweet surprise. 3 cups water 4 ripe plantains 1 tbsp butter 1 clove of garlic,

More information

Class 4: Let s practice: Other Breakfast Items fruit, yogurt, and cereals. i. Breakfast is the first meal you eat after

Class 4: Let s practice: Other Breakfast Items fruit, yogurt, and cereals. i. Breakfast is the first meal you eat after Class 4: Let s practice: Other Breakfast Items fruit, yogurt, and cereals 1. Health benefits of breakfast a. Breakfast enhances your body s metabolism. i. Breakfast is the first meal you eat after night

More information

Cholesterol. Carbohydrates

Cholesterol. Carbohydrates Cool Cucumber Dip Serves 8; 2 tablespoons per serving Crushed toasted almonds provide crunch, and the just-right seasoning blend adds zing to this unusual dip. It s convenient and stress-free for parties

More information

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold

More information

Loaf makes 16 slices 1 slice: 140/6/19/172. Flax Brownies Jada Jude Emerson

Loaf makes 16 slices 1 slice: 140/6/19/172. Flax Brownies Jada Jude Emerson 1 cup all-purpose flour ½ cup whole-wheat flour ½ cup wheat bran 1/3 cup sugar or sugar substitute ¼ cup ground flaxseed or flax meal 1 tsp each baking soda and baking powder ½ tsp cinnamon ¼ tsp salt

More information

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains

More information

Mediterranean. Recipe Collection

Mediterranean. Recipe Collection Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp

More information

HIGH-PROTEIN VEGETARIAN SAMPLE MENUS

HIGH-PROTEIN VEGETARIAN SAMPLE MENUS HIGH-PROTEIN VEGETARIAN SAMPLE MENUS High-Protein Vegetarian Sample Menus Cancer and treatments can increase your need for protein in your meals. If you are a vegetarian, you may find it helpful to plan

More information

Broccoli Bacon Salad Kid Friendly Serves 4

Broccoli Bacon Salad Kid Friendly Serves 4 Broccoli Bacon Salad ¼ teaspoon garlic powder 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 1 ½ teaspoons cider vinegar 3 cups finely chopped broccoli crowns 1 8-ounce can water

More information

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like

More information

RECIPES. Delicious Pork. for People with Diabetes MARKETINGCANADA

RECIPES. Delicious Pork. for People with Diabetes MARKETINGCANADA Photo courtesy of National Pork Board Delicious Pork RECIPES for People with Diabetes Easy-to-prepare recipes that are healthy, delicious, and created especially for diabetic diets Good management of diabetes

More information

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,

More information

New Year, New You. 9 Recipes for Under 400 Calories & less than $4

New Year, New You. 9 Recipes for Under 400 Calories & less than $4 New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.

More information

Spicy Breakfast Burrito. Cottage Cheese Toast Makes 1 serving. Super Cereal Makes 1 serving. Pancakes

Spicy Breakfast Burrito. Cottage Cheese Toast Makes 1 serving. Super Cereal Makes 1 serving. Pancakes Spicy Breakfast Burrito * Chopped Onion * Chopped Peppers * Mushrooms * 2 egg whites or 1/2 cup Egg Beaters * Whole Wheat tortilla * Fat free Cheddar cheese * Low fat Cottage cheese * 1 tbsp. salsa Coat

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat

More information

Shopping List paleoplan.com

Shopping List paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking

More information

Noon. Fabulous Fiber. Wednesday, September 21, :00-1:00 p.m.

Noon. Fabulous Fiber. Wednesday, September 21, :00-1:00 p.m. Knowledge @ Noon Fabulous Fiber Wednesday, September 21, 2016 12:00-1:00 p.m. 104 S. Brayman, Paola, KS Marais des Cygnes Extension District, Paola Office Instructors: Marais des Cygnes Extension District

More information

Earth Day Recipes. Earth Day Cookies

Earth Day Recipes. Earth Day Cookies Earth Day Recipes Earth Day Cookies 3 cups powdered sugar 2 cups butter, softened 2 teaspoons vanilla 1 teaspoon almond extract 2 eggs 5 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons cream

More information

Diabetic Friendly Recipes

Diabetic Friendly Recipes Diabetic Friendly Recipes Shelby County HCE Selected Subject - March 2009 Frosty Mocha 1/2 cup double-strength coffee or 2 tsp instant coffee dissolved in 4 ounces of warm water (regular or decaffeinated)

More information

Holiday Recipe Modifications (general)

Holiday Recipe Modifications (general) Holiday Recipe Modifications (general) Use herbs and spices rather than extra fat for flavor Try grilling or roasting vegetables instead of using casseroles for your sides Use skim milks, low fat or part

More information

Recipes November, 2010

Recipes November, 2010 Recipes November, 2010 Winter Fruit Bowl More Diabetic Meals in 30 Minutes or Less! 1 tart apple, unpeeled and diced 1 medium banana, peeled and sliced 2 Tbsp lemon juice 1/2 cup green or red grapes 1

More information

FOR ONE Winter Reset Week 3

FOR ONE Winter Reset Week 3 FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa

More information

MEAT, POULTRY & SEAFOOD

MEAT, POULTRY & SEAFOOD MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood

More information

recipe book First Edition

recipe book First Edition recipe book First Edition braised greens 2 tablespoons olive oil 2 cup minced celery 2 cup minced carrot cup minced onion, any type clove garlic, mashed 4 sprigs fresh thyme 3 cups greens (i.e. swiss chard,

More information

Quinoa Nourish Bowl Servings: 2

Quinoa Nourish Bowl Servings: 2 Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped

More information

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER

More information

7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps.

7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps. Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit 7 Day Meal plan Fri 1 Sat 2 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit Bell

More information

Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad. Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce

Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad. Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce Side Dishes Carrots and Zucchini with Basil Sautéed Spinach with Mushrooms Dessert

More information

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1

More information

Prep Time: 15 minutes

Prep Time: 15 minutes Veggie Burritos Trying to eat more vegetables? These burritos are a great place to start! This meal is full of flavor and fiber! Prep Time: 15 minutes Serving Size: 1 burrito Calories 305 Carbohydrate

More information

Healthy Recipes For Everyday Living. Contents

Healthy Recipes For Everyday Living. Contents Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter

More information

WEEK 1 RECIPES. Always Great Brown Rice Makes 6 ½ cup servings

WEEK 1 RECIPES. Always Great Brown Rice Makes 6 ½ cup servings WEEK 1 RECIPES Always Great Brown Rice Makes 6 ½ cup servings Brown rice supplies more vitamins, minerals, protein, and fiber than does white rice. This cooking method ensures perfect rice and actually

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

Five delicious heart-healthy recipes

Five delicious heart-healthy recipes Five delicious heart-healthy recipes 1. Quinoa and red pepper chili This vegetarian version of a classic winter staple is lower in sodium and packed with fiber. Beans (no salt added) and quinoa provide

More information

Apple Carrot Soup. Apple Coleslaw. Yield: 8 servings

Apple Carrot Soup. Apple Coleslaw. Yield: 8 servings Yield: 8 servings Apple Carrot Soup 1 pound pork (lean, cut into chunks) 4 apples (with skin, cored and quartered) 4 carrots (large, peeled and cut into chunks) 1 orange peel (dried, optional) 4 slices

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

MEAL PLAN #10 BREAKFAST

MEAL PLAN #10 BREAKFAST MEAL PLAN #10 BREAKFAST Quinoa Pudding Recipe makes 6 servings 1 cup quinoa 2 cups water 2 cups apple juice 1 cup raisins 2 tablespoons lemon juice 1 teaspoon ground cinnamon, or to taste salt to taste

More information

Fit & Flavorful Clam Chowder Recipe by Executive Chef Mark Beland

Fit & Flavorful Clam Chowder Recipe by Executive Chef Mark Beland Clam Chowder Recipe by Executive Chef Mark Beland Calories: 280 Protein: 16g Carbohydrates: 45g Total Fat: 5g Saturated Fat: 1g Unsaturated Fat: 4g Trans Fat: 0g Cholesterol: 29mg Sodium: 489mg Fiber:

More information

Russia. Sweet Potato Fries. Serves 4 (serving size: 1 cup) 1 serving provides 1 cup Vegetables group

Russia. Sweet Potato Fries. Serves 4 (serving size: 1 cup) 1 serving provides 1 cup Vegetables group Sweet Potato Fries Serves 4 (serving size: 1 cup) 1 serving provides 1 cup Vegetables group Canola oil spray 1 /4 cup orange juice 1 /2 teaspoon cinnamon 4 medium sweet potatoes, cut into 1 /2 inch strips

More information

Maximizing Kitchen Appliances - Slow Cookers

Maximizing Kitchen Appliances - Slow Cookers Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim

More information

Healthy Spinach Artichoke Dip Slower Cooker or Oven

Healthy Spinach Artichoke Dip Slower Cooker or Oven Healthy Spinach Artichoke Dip Slower Cooker or Oven 2 (14 oz) cans artichoke hearts, drained and coarsely chopped 1 (10 oz) package frozen spinach, thawed, drained and squeezed dry 1 cup shredded part-skim

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide

Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced

Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced Low Sodium Cookbook Appetizers and Snacks: Banana Fizz Favorite Serving Size: 1/2 cup, makes 5 servings One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup

More information

Tuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise.

Tuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise. Tuna Quesadillas 1 can drained tuna fish, packed in water 1 tablespoon mayonnaise, light 4 flour tortillas ½ cup grated low-fat cheddar cheese 1. Mix tuna with mayonnaise. Microwave: Spoon filing onto

More information

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Menu Plan 2 Breakfast Lunch Dinner Snacks for the day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Hot oatmeal Yogurt Almonds or High- fibre Fruit Smoothie 100% whole Healthy Milk or

More information

Table of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4

Table of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4 Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...

More information

APS Cooking Classes June March 2017 Recipes

APS Cooking Classes June March 2017 Recipes APS Cooking Classes June 2016 - March 2017 Recipes APS Kitchen Confidence June 2017 Sausage Basil Frittata Serves 4 2 tsp extra virgin olive oil 8 ounces chicken with sun-dried tomatoes sausage, diced

More information

CookHere. CookHealthy! and. cookbook

CookHere. CookHealthy! and. cookbook CookHere and CookHealthy! a cookbook 1 1 Salads Chicken Salad Page 3 Greek Spinach Salad Page 3 Mandarin Chicken Salad Page 4 Mixed Bean Salad Page 4 Santa Fe Bean Salad Page 4 Tuna Salad Page 5 Main Dishes

More information

Asian Slaw Salads. Ingredients. Serving: Volume: Yield: Nutrients Per Serving. Recipe HACCP Process: #1 No Cook. 50 Servings

Asian Slaw Salads. Ingredients. Serving: Volume: Yield: Nutrients Per Serving. Recipe HACCP Process: #1 No Cook. 50 Servings Asian Slaw Salads Provides 1/4 cup other vegetable. About 6lb. 12 oz. Cole slaw salad mix 5 lbs. 2 gal. 1. Place cole slaw salad mix in large bowl. Dannon plain fat-free Greek yogurt 14 oz. 1-3/4 cups

More information

Pumpkin Crumb Cake Muffins

Pumpkin Crumb Cake Muffins Pumpkin Crumb Cake Muffins 1 and 3/4 cups (220g) all-purpose flour (spoon & leveled) 1 teaspoon baking soda 2 teaspoons ground cinnamon 1 teaspoon pumpkin pie spice 1 1/2 teaspoon salt 1/2 cup (120ml)

More information

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1) Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

More information

recipe of the month roasted root vegetable with walnut pesto serves: 10; 1 cup portions ingredients - vegetables ingredients - pesto directions

recipe of the month roasted root vegetable with walnut pesto serves: 10; 1 cup portions ingredients - vegetables ingredients - pesto directions December 2015 roasted root vegetable with walnut pesto serves: 10; 1 cup portions nutrition - per serving (1 cup): calories: 130 total fat: 4 g saturated fat: 1 g cholesterol: 2 mg sodium: 275 mg total

More information

21 Days of Meal Planning - Week 3

21 Days of Meal Planning - Week 3 21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All

More information