1 Paramus Community Cookbook Valley Health System The Valley Hospital, in collaboration with the Mayors Wellness Campaign and the Paramus Board of Health, are committed to guiding and inspiring members of our community to live healthier lives. We are dedicated to making healthy living simple and enjoyable for members of our community and that is why the Paramus Community Cookbook was created! Here you will find healthy recipes for all ages and lifestyles submitted by Paramus residents, many of whom participated in our recent town-wide Paramus Weight Loss Challenge. The Valley Hospital, the Mayors Wellness Campaign, and the Paramus Board of Health take pride in our community and strive to assist members in living well-rounded, healthy lives! We hope you enjoy these healthy recipes and become inspired to submit your own healthy favorites to us at: Together, we can live healthy, mindful lives!
2 Breakfast on the Run Spinach and Tomato Egg Muffins *Submitted by: Christina Teufel Yields: 6 muffins Serving Size: 1 muffin 1 cup spinach, chopped 2 medium tomatoes, chopped 6 eggs, separated from one another 6 TBSP reduced-fat milk (separated) ½ cup low fat cheddar cheese -Pre-heat oven to 425 degrees. -Spray 6-cup muffin pan with cooking spray. -In a large bowl, mix spinach and tomatoes. -Distribute vegetable mixture evenly into muffin cups. -In a small bowl, beat one egg and 1 TBSP milk until combined. -Pour egg mixture into muffin cup and fill to just below rim. -Repeat with remaining eggs and milk. -Sprinkle cheddar cheese on top of each cup. -Cook for 20 minutes and let cool. *Tip: when making egg muffins for the week, refrigerate for up to 3 days and freeze remaining. *Low Sugar
3 Butternut Apple Muffins Yields: 12 muffins Serving Size: 1 muffin ½ small butternut squash, peeled, seeded, diced ¾ cup brown rice flour ½ cup millet flour ½ cup hazelnut flour ½ tsp sea salt ½ tsp baking soda ½ tsp baking powder 1/8 tsp cinnamon 1/8 tsp ginger 3 large eggs ½ cup brown sugar 1/3 cup coconut oil, melted 1 tsp vanilla extract ½ tsp lemon zest 1 sweet apple, peeled, cored, and grated 2 TBSP chopped hazelnuts -Heat oven to 350. Line muffin tin. -Steam squash until tender. Puree until smooth. -In a large bowl, whisk: flours, salt, baking soda, baking powder, cinnamon & ginger. -In a separate bowl, whisk ½ cup squash puree, eggs, sugar, coconut oil, vanilla extract, & lemon zest. -Fold wet ingredients into dry ingredients. -Fold grated apple into mixture. -Fill baking cups with batter, about ¾ full. -Sprinkle tops with hazelnuts. -Bake about 18 minutes or until golden brown.
4 Maple and Cinnamon Oats Yields: 1 bowl 1 cup Water ½ cup Irish Oats, dry (or rolled oats, steal cut oats, etc.) ½ tsp Cinnamon ½ Banana, sliced thin 1/8 cup Crushed walnuts 1 tsp Maple syrup -Bring water to a boil over medium heat. -Add dry oats to water and let cook to desired consistency, about 8 minutes. -Add cinnamon to oats and mix well. -Remove from heat and transfer to serving bowl. -Add banana, walnuts, and maple syrup. *Note: For a quick, ready to go breakfast tomorrow, double the recipe, refrigerate left overs, and enjoy a relaxing morning!
5 Pack & Go Lunches Confetti Bean Salad Yields: 6 servings Serving Size: about 3/4 cup *Submitted by Susan Matalon 1-15oz can black beans (drained and rinsed well) ½ cup sweet corn kernels (fresh or frozen) 1 large red bell pepper, chopped 2 avocados, chopped 2 limes, juiced 1 TBSP fresh cilantro, chopped 1 tsp chili powder 1 tsp cumin ½ tsp Kosher salt 1 tsp black pepper -In large bowl, combine black beans, corn, red bell pepper, and avocado. -In separate bowl, combine lime juice, cilantro, chili powder, cumin, salt and pepper. -Pour lime juice mixture over the black bean mixture and toss until coated. -Serve cold or room temperature. *Low Sugar *Can also serve as a dip with blue corn tortilla chips.
6 Baby lettuce and avocado salad with ginger-cucumber dressing *Submitted by: Maria Dalmau Yields: 6 Serving Size: 2 TBSP dressing per 1-2 cup greens Ingredients for salad: 1 avocado 1 large cucumber 2 scallions, chopped 8 cups Mixed baby greens (spinach, romaine, watercress, arugula, kale, etc.) Ingredients for dressing: 1 carrot 1 tsp fresh ginger 2 TBSP rice wine vinegar ½ TBSP honey 1 TBSP soy sauce 1/3 cup extra virgin olive oil Dressing: -Puree carrot, ginger, and vinegar in a food processor. -Add honey, soy sauce, and olive oil. Salad: -Cut avocado and cucumber into thin slices and place on plates. -Place mixed greens in a bowl and coat with dressing. -Transfer greens to plates and lay over avocado and cucumber.
7 Little Italy Chicken Pitas with Sun-Dried Tomato Vinaigrette Yields: 6 pita sandwiches Serving Size: 1 pita; ½ cup salad 2 TBSP balsamic vinegar 1 TBSP extra virgin olive oil 1 TBSP sun-dried tomatoes packing in olive oil, drained, and chopped Black pepper to taste 1 garlic clove, minced 4 cups cooked chicken breast, shredded 1 tomato, chopped ¼ cup basil, thinly sliced 6 whole wheat pitas, cut in halves 3 cups mixed baby greens -Combine vinegar, olive oil, sun-dried tomatoes, black pepper, and garlic. -In a separate bowl, combine chicken, tomato, basil, and mixed greens. -Dress the salad mixture with the sun-dried tomato dressing. -Separate and stuff pita halves. English muffin pizzas 1 Whole wheat English muffin 2 TBSP tomato sauce 2 TBSP low-fat mozzarella cheese ½ cup your choice vegetable toppings -Toast English muffin. -Top each half with sauce, cheese, and vegetable toppings. *If preparing in the morning, keep ingredients separated until it is time to eat.
8 Pack & Portion Snacks Zucchini Parmesan Crisps *Submitted by Maria Dalmau Yields: 4 servings Serving Size: about ½ cup 1 lb zucchini ¼ cup shredded parmesan cheese ¼ cup whole wheat breadcrumbs 1 TBSP olive oil ¼ tsp Kosher salt Black pepper, to taste -Preheat oven to 400 degrees. -Line 2 baking sheets with foil and spray with cooking spray. -Slice zucchini into ¼ inch-thick rounds. Toss with oil. -On a plate, combine bread crumbs, Parmesan cheese, salt, and pepper. -Place zucchini rounds in bread crumb mixture, lightly coating both sides. -Place rounds in a single layer on baking sheets. -Sprinkle any remaining bread crumbs on top. -Bake for about 25 minutes, until golden brown. *Low Sugar
9 Yields: 6 servings Serving Size: ½ cup Energy Trail Mix 1 cup Whole wheat Chex cereal ¾ cup Sunflower seeds ½ cup Almonds ½ cup Banana chips ¼ cup Dark chocolate chips -Mix together. -Separate into ½ cup portions. -Enjoy! Almond Cereal Bars Yields: 10 bars 1/3 cup almond butter 1/3 cup honey 2 cups whole-grain cereal flakes 2 cups oat and bran O s cereal 2 TBSP dried, unsweetened cherries, chopped -Coat an 8-inch square baking sheet with cooking spray. -In a medium microwave-safe bowl, combine almond butter and honey. Microwave on high for 30 seconds, stir well. -In a separate microwave-safe bowl, mix cereal flakes, O s, and cherries. -Microwave on high for 1 ½ minutes, stirring every 30 seconds. -Gradually stir the almond butter mixture into the cereal mixture until thoroughly and evenly coated. -Press into prepared pan and refrigerate until firm. -Cut into 10 bars.
10 Greek Yogurt mix Yields: 1 serving 1-6 ounce Plain Chobani Greek Yogurt, non-fat ¼ cup oats ¼ cup almonds (whole or chopped) ¼ cup fresh or frozen, organic blue berries ½ tsp honey -Mix ingredients together until well coated in Greek yogurt. -Enjoy!
11 Banana- Zucchini Bread *Submitted by Mrs. Mary Ellen Lavin *A Paramus High School food s class favorite! A PHS favorite!! Yields: 18 slices Serving size: 1 ¼ inch thick slice 1 large egg 1.5 ripe bananas, mashed ¼ cup vegetable oil ½ cup sugar 1 tsp cinnamon ½ tsp salt 1/8 tsp baking powder ½ tsp. baking soda 1 medium zucchini, grated ¾ cup white flour ¾ cup whole wheat flour ½ cup walnuts, chopped -Preheat oven to Grease loaf pan. -In large mixing bowl, beat egg until foamy. -Gradually beat in mashed banana, oil, and sugar until well incorporated. -In a separate bowl, mix together cinnamon, salt, baking powder, and baking soda. -Add cinnamon mixture to egg mixture and mix well. -Mix in grated zucchini and gradually add flours until well combined. -Fold chopped walnuts into mixture. -Pour into greased loaf pan and bake for about 1 hour. -Let cool 10 minutes, and remove from pan.
12 Simply Dinner Crock Pot Chicken Taco Chili Yields: 8 servings Serving Size: about 1 cup 1 medium onion, chopped 1-16oz can black beans, drained and rinsed well 1-8oz can tomato sauce 10 ounce package frozen corn oz cans diced tomatoes with chilis 1 packet taco seasoning 1 TBSP cumin 1 TBSP chili powder Chili peppers, chopped (optional) 24 oz (3-4) boneless skinless chicken breasts ¼ cup chopping fresh cilantro Low fat cheddar cheese (optional) -Combine: onion, beans, tomato sauce, corn, canned tomatoes with chili, taco seasoning, cumin, chili powder, and optional chili peppers into slow cooker. -Place chicken on top and cover. -Cook on low for 10 hours (or on high for 6 hours). -Half an hour before serving, remove chicken and shred. -Return chicken to slow cooker and stir into sauce. -Top with fresh cilantro and optional low fat cheddar cheese.
13 Shrimp Provencal *Submitted by: Susan Matalon Yields: 4 servings Serving Size: about ½ cup shrimp 1 lb jumbo shrimp, deveined, tails removed 1 Lemon, juiced 1 tsp Herb de Provence* Kosher salt and ground pepper to taste 1 TBSP chopped parsley -Preheat oven to 400 degrees -Coat a baking sheet with cooking spray. -Place shrimp on baking sheet and coat with fresh lemon juice. -Sprinkle Herb de Provence* over the shrimp. Sprinkle parsley, salt, and pepper over shrimp. -Roast at 400 degrees for approximately six minutes until the shrimp is opaque and pink (no need to flip shrimp). *Herb de Provence: a mixture of herbs such as thyme, basil, fennel, savory, rosemary, lavender, and other spices. Fairway Market packages its own brand. Suggestion: Serve with brown basmati rice which is mixed with 1 TBSP of each: fresh dill, parsley, scallions.
14 5 ingredients Lemon-pepper Salmon *Submitted by Maria Dalmau Yields: 4 servings Serving Size: 1 salmon fillet (about 5 ounces) 1 TBSP olive oil 4-5 ounce salmon fillets ½ tsp Sea salt 1 tsp Lemon pepper ¼ cup balsamic vinegar -Heat oil in large skillet over medium heat. -Season both sides of salmon fillets with salt and lemon pepper. -Add to hot skillet and cook until brown (about 2 minutes on each side). -Add vinegar to skillet and reduce heat to simmer. -Continually spoon liquid over fillet and cook until vinegar is thick and syrupy and salmon is cooked through (about 2 minutes on medium). *Low Sugar
15 Eggplant Bolognese Yields: 4 servings Serving Size: about 1.5 cups *Submitted by Christina Teufel 1 pound lean ground turkey, 93% fat-free 1 onion, diced 5 garlic cloves, minced ¾ tsp sea salt ½ tsp black pepper 1.5 pounds eggplant, chopped and peeled ½ cup low sodium chicken broth 1-28oz can whole tomatoes ½ cup parmesan cheese 1-2 bay leaves -Heat a non-stick skillet over medium-high heat. -Add turkey, onion, garlic, salt, and pepper. -Cook for about 10 minutes, or until browned. -Add the browned meat to the crock pot. -Add the remaining ingredients and stir. -Cook for 6-8 hours on low, until eggplant softens.
16 Southwest White Chili *Submitted by Judy Migliaccio HEALTH OFFICER S PICK!! Yields: 4 servings Serving Size: about 1 cup 1 TBSP olive oil 1 ½ pounds boneless, skinless chicken, cubed ¼ cup onion, chopped 1 cup low sodium chicken broth 1-4oz can chopped green chilies 1 can white kidney beans Spice blend: 1 tsp garlic powder 1 tsp ground red pepper 1 tsp ground cumin ½ tsp oregano leaves ½ tsp cilantro -Heat oil in large saucepan over medium-high heat. -Add chicken and onions, cook 4-5 minutes. -In the mean time, combine ingredients for spice blend in a small bowl. -Stir broth, green chilies, and spice blend into saucepan. Let simmer for 15 minutes. -Stir in beans. Let simmer 5 minutes. *Optional: top with sliced onions and a pinch of Monterey Jack cheese.
17 Smart Smoothies Yields: 1 serving Pumpkin Pie Smoothie Ice cubes 1 cup unsweetened almond milk ½ cup plain, non-fat Greek yogurt ¼ - ½ cup pumpkin puree 3TBSP pomegranate seeds ¼ cup oats 1 tsp all spice ½ tsp cinnamon -Combine ingredients in blender until smooth. -Enjoy!!
18 Yields: 1 serving Peanut Butter and Oats Smoothie Ice cubes 1 cup unsweetened almond milk ½ cup plain, non-fat Greek yogurt ½ banana ¼ cup dry, uncooked oats 1-2 TBSP natural peanut butter -Combine ingredients in blender until smooth. -Enjoy!! Yields: 1 serving Apple Pie Smoothie 1 cup unsweetened almond milk ½ cup plain, non-fat Greek yogurt 1 medium red apple 1 TBSP granola 1 TBSP almond butter 2 tsp maple syrup ¼ tsp cinnamon -Combine ingredients in blender until smooth. -Enjoy!!
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