COOKING CLUB Thanks for being so patient as we settled into our new Instructional Kitchen. Here is a collection of a few recipes for spring Remember to start hitting the farmer s markets for the best-tasting spring produce Thanks to Tiffany Capehart, a new DYP team member for finding and testing out many of these recipes Morning Glory Muffins *adapted from Paleo Comfort Foods and Allrecipes.com* This is the perfect breakfast on the go Packed with veggies but s8ll sweet and yummy Smear a li=le peanut bu=er on top like fros8ng for an extra kick protein to keep them full longer. 1 cup unbleached all- purpose flour (for a healthier but definitely more expensive op<on you can sub all of the flour in the recipe for 2.5 cups of almond flour. Its $8.99 per bag at Wegman s, but gives you a gluten- free op<on in any baked good with a dose of protein, omega- 3s, and a delicious nuky flavor. Can also use 2 cups white whole wheat flour from Wegman s or King Arthur Brand) 1 cup whole wheat flour ¼ cup of flax seed meal 1 tablespoon cinnamon 2 teaspoons baking soda 1/2 teaspoon salt 1 cup carrots, grated 1 cup zucchini, grated 1 large apple, cored and grated 1 cup shredded coconut 1 of cup raisins ( or mix ½ cup of raisins and ½ cup of chopped dates for extra sweetness) 3 large eggs 2 tablespoons honey (op<onal) 1/2 cup coconut or olive oil 1 teaspoon vanilla Preheat oven to 350 degrees and line a muffin pan with cupcake liners. Combine flour, flax seed, cinnamon, baking soda and salt in a large bowl. Add carrot, zucchini, apple, coconut and raisins (or a mix of dates and raisins) and combine well. In a separate bowl, whisk eggs, honey, oil and vanilla extract together. Pour the wet mixture over the dry ingredients and mix well. The baker will be very thick. Spoon the baker out into muffin pan and place on upper or middle rack of your oven for 40-50 minutes. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done. Cool muffins in the pan for 8-10 minutes, then remove to a rack to finish cooling. 1
Magic Banana Cookies These cookies are really amazing. No oil, no salt, no bufer, NO SUGAR How can they be so good? This is why we call them Magic Banana Cookies Add in your own favorite healthy mix- ins (nuts, dried fruit, cinnamon, coconut flakes the possibili.es are endless) 2 ripe bananas 1 cup of quick oats (use gluten free oats if necessary) 1/2 tsp vanilla 2 tsp. flax meal Doctor Yum s Mix- ins 1/4 cup dried cherries 1/4 cup dark chocolate chips 1/4 cup chopped raw cashews DIRECTIONS Preheat oven to 350 Use a potato masher to mash bananas, oats, vanilla and flax meal. Mix and combine completely. S.r in your mix ins un.l combined with dough. Spoon onto a prepared cookie sheet and bake 15-17 minutes. Cool and enjoy Everyday Caesar Dressing This Caesar dressing, adapted from a Jamie Oliver recipe. Unlike store bought Caesar dressing this one is made with a Greek yogurt base, making it a healthier alterna@ve, and one that can be eaten as an everyday dressing on any type of salad 1/3 cup Greek Yogurt 2 tablespoons olive oil 1 tsp Worcestershire sauce 1 tablespoon Parmesan cheese 1 clove garlic 2 anchovies INSTRUCTIONS Pulse all ingredients in a blender or mini food processor un<l blended. Add salt and pepper to taste. Double recipe and save for tomorrow s salad 2
Friday Night Family Night Skip the delivery of a greasy pizza or gut bus8ng Chinese and make a new Friday night tradi8on, make your favorite meals at home Pizza Pasta *adapted from Tessa the Domes8c Diva* 2 pounds lean ground beef 4 tablespoons of minced garlic 2 teaspoon sea salt (or more to taste) 1 tablespoon EACH oregano and basil 1.5 2lbs roasted spaghetti squash (Watch a video from doctoryum.com if you have never cooked a spaghetti squash before) 24oz of your favorite spaghetti sauce (I use Preggo Pesto flavor) 16oz low-fat mozzarella cheese Your favorite toppings to taste To get the family involved, I chopped up some of our favorite toppings to include pepperoni, green peppers, onions, mushrooms and bacon, and cheese. I put them in bowls and allowed the kids to add them in themselves. Preheat oven to 400 degrees. In a large skillet over medium heat, sauté the ground beef and garlic. As the ground meat cooks, sprinkle in the seasonings. Taste (when cooked) and add more to your liking if necessary. In a large bowl, mix your favorite toppings, the warm beef mixture, spaghec sauce, and spaghec squash. Place into a greased casserole dish. Top with your favorite cheese. Bake for 30 minutes, or un.l golden and bubbly. Then serve this healthy pizza alterna.ve to a hungry bunch along with a fresh green side salad Veggie Fried Rice This is a great meal for the night before the big shopping trip or when you have a craving for Chinese takeout. Pull the rice out of the pantry, and wash up all those le_ over veggies. But don t use the frozen kind; they tend to make the meal mushy. 1 cup Wegmans Food You Feel Good About 90 Second Steamables Whole Grain Brown Rice or another brown rice. 2 teaspoons sesame oil 1 tablespoon rice wine vinegar 1 tablespoon soy sauce 1 teaspoon garlic powder or minced fresh garlic Various fresh veggies like: o ½ small onion o ½ green pepper o ¼ cup chopped carrots o ½ cup broccoli o ½ cup fresh spinach o fresh garlic to taste Prepare the rice according to direc<ons. Wash and chop all veggies. Heat sesame oil over medium heat Add harder veggies like onions, carrots, green pepper and garlic and let cook for 2 3 minutes. Add broccoli and s<r un<l tender. Add spinach. S<r in soy sauce, rice wine vinegar and garlic powder if using. Cook for one more minute. Add cooked rice and s<r occasionally for 3 4 minutes to fry the rice. Add soy sauce and sesame oil to taste. 3
Cauli-Tots *Adapted from Eating Well Magazine* 1 medium head cauliflower (about 2 pounds), trimmed and broken into small florets 5 tablespoons all- purpose or white whole wheat flour 1/4 cup grated Parmesan cheese 3/4 teaspoon freshly ground pepper 1/2 teaspoon salt 2 large egg whites, whisked un<l frothy 3/4 cup coarse dry whole- wheat breadcrumbs (panko or plain) Canola or olive oil cooking spray Add cauliflower to large pot of boiling water for 10 minutes un<l tender, and boil un<l tender, 10 to 12 minutes. Drain in a colander, shaking to remove excess water. Return the cauliflower to the pot and dry over medium- low heat, s<rring with a wooden spoon, about 3 minutes. Remove from heat. transfer to a bowl and mash with potato masher unto fine pieces. S<r flour and cheese into the cooled cauliflower. Season with pepper and salt and s<r in egg whites. Line an 8- inch- square baking dish with plas<c wrap, allowing the wrap to hang over the edges. Spread the cauliflower mixture into the pan,pushing it down evenly. Cover with plas<c wrap and chill in the freezer un<l very cold about 1 hr.preheat oven to 400 F. Coat a large baking sheet with cooking spray. Spread breadcrumbs on a plate. Cut cauliflower into 36 evenly sized pieces. Roll the pieces in the breadcrumbs, turning to coat all sides. Place on the baking sheet, about 1 inch apart. Coat the tots with cooking spray. Bake, turning once halfway through, un<l browned, 35 to 45 minutes. Strawberry Salsa with 2 kiwi peeled, diced Cinnamon Chips 2 TBS fruit preserves, any flavor (no or low sugar is preferred) 2 golden delicious apples, cored and diced 1-2 tablespoons chopped mint 8 oz raspberries chopped 1 lb strawberries, diced cooking spray 6-10 whole grain or spinach tor<llas Cinnamon Sugar INSTRUCTIONS Preheat oven to 350 degrees. Mix fruits and preserves, cover and chill for at least 15 minutes. Coat one side of tor<lla with cooking spray. Flip, spray again, and LIGHTLY dust with cinnamon and sugar. Cut into wedges and arrange on large baking sheet. Bake 8-10 min in 350 degree oven. Remove and cool for 2-3 minutes. Serve with salsa. 4
Chocolate Chip Cookie Dough Laraballs *adapted from Oh She Glows website* 1.5 cups your favorite chopped nuts (or an assortment of nuts that you have at home, chopped. Be careful of nuts with salt, it will change the flavor) 1/4-1/2 tsp fine grain sea salt 1 cup.ghtly packed pifed dates (I bought Mejool dates from Wegmans and had to remove the pits. I squished them in a 1 cup measuring cup.) 1 tsp pure vanilla extract 3 tbsp mini dark chocolate chips (or simply chop larger pieces of chocolate) Sweetened coconut for rolling Add nuts and salt into a food processor and process the un.l the nut crumbs are just smaller than peas, for about 3-4 seconds. Now add in the pifed dates and process un.l the mixture comes together, for about 15 seconds, or longer if needed. The mixture should s.ck together easily when you squeeze it between your fingers. If it doesn t s.ck or it s s.ll a bit crumbly, add a very small amount of water (1 tsp at a.me) and process it again. Add the vanilla and process un.l combined. Finally, simply s.r in chocolate chips by hand. Line an 9x13in of parchment paper. Scoop mixture into the palm of your hand and roll into a 1inch ball. Roll in coconut for a lifle extra sweetness. Freeze for at least 15 minutes For on- the- go, wrap each ball in plas.c wrap and store in the fridge or freezer. Or just store them all in an air-.ght container if enjoying at home. Most importantly of all, hide from other members of the family. These go super quick and make a great ajer school snack or a healthy dessert. Please feel free to post pictures of you and your cooking groups on our Facebook page www.facebook.com/doctoryum See you in the summer 5