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 carbohydrates: 20 g fiber: 5 g protein: 4 g Try this vegetable rich recipe as a healthy side dish option at your holiday meal this year. ingredients - vegetables 3 cups (1 lb) carrot, sliced 1-inch thick 3 cups (1 lb) parsnip; sliced 1-inch thick 3 cups (1 lb) brussels sprouts, trimmed & halved 3 cups turnip; peeled & cubed (1-inch) 2 shallots, peeled & quartered 1 large onion, cut into 8 wedges 1/2 tsp. salt 1/4 tsp. ground black pepper cooking spray ingredients - pesto 2 cups basil leaves 1/4 cup parmesan cheese, grated 1/4 cup walnuts, coarsely chopped 4 tsp. extra-virgin olive oil 2 Tbsp. water 1 Tbsp. lemon juice 1/2 tsp. salt 1 garlic clove, peeled Preheat oven to 425ºF. Place vegetables in a single layer on a baking pan coated with cooking spray. Lightly coat the vegetables with cooking spray. Sprinkle the salt and pepper over top. Bake for 1 hour or until browned. Transfer vegetable mixture to a large bowl. While the vegetable are roasting, combine all the pesto ingredients in a food processor; process until smooth, scraping down the sides. Spoon the pesto over the vegetables and toss to coat. Cook s Tip: Pesto is traditionally made with pine nuts instead of walnuts. If you are short on time, you can purchase a premade pesto mixture. Be sure to read the ingredients list to ensure the pesto is made with only all natural ingredients.
November 2015 vegan pumpkin pie serves: 8 nutrition - per slice: calories: 195 fat: 5 g saturated fat: 3 g cholesterol: 0 mg sodium: 125 mg total carbohydrates: 33 g fiber: 2 g sugar: 20g protein: 3 g vitamin A: 140% ingredients 2 cups puree of pumpkin or butternut squash (or mix of both!) 3/4 cup firm or extra-firm silken tofu 1/2 cup granulated sugar 2 tsp. cinnamon 1 tsp. pumpkin pie spice 9-inch good quality graham cracker crust VEGAN Preheat oven to 350ºF. Blend all ingredients (except crust) in a food processor or in a mixing bowl with a whisk until smooth. Pour the mixture into the crust. Bake 40 45 minutes, or until the pie is set and crust is golden in color. Let pie cool completely before cutting into 8 wedges. November is not only Thanksgiving time; it s also National Vegan Month. Why not combine the two? Try this super simple and delicious vegan pumpkin pie recipe. Per slice you will save over 100 calories, 8 grams of fat and 13 grams of carbohydrates compared to the traditional version.
October 2015 salmon and bok choy yields: 4 calories: 320 fat: 13 g saturated fat: 2 g carbohydrates: 13 g fiber: 1.5 g sodium: 444 mg protein: 36 g ingredients 3 Tbsp. lower-sodium, gluten free soy sauce 2 Tbsp. honey 2 tsp. grated peeled fresh ginger 2 tsp. dark sesame oil 1/2 tsp. garlic powder 1 lb. baby bok choy or bok choy 4 (6 oz.) sustainable salmon fillets 1/4 cup diagonally cut green onions Preheat broiler. Combine first 5 ingredients in a small bowl, stirring with a whisk. Coarsely chop bok choy leaves, and arrange on one end of a non-stick baking pan. Coarsely chop bok choy stems and arrange in a single layer on opposite end of the pan. Place salmon, skin side down, in a single layer on top of leafy greens. Pour half of soy sauce mixture evenly over salmon; pour remaining half evenly over bok choy stems. Broil for 5 minutes; stir stems. Broil an additional 4 minutes or until desired degree of doneness. Arrange 1/3 cup bok choy on each of 4 plates. Top each serving with 1 fillet and 1 Tbsp. green onions.
September 2015 bbq chicken sandwich serves: 4 total time: 10 minutes calories: 324 fat: 7 g saturated fat: 2 g cholesterol: 63 mg sodium: 650 mg potassium: 490 mg carbohydrates: 39 g fiber: 4 g protein: 26 g ingredients 2 cups cooked chicken breast, shredded 1 cup shredded carrots 1/2 cup barbecue sauce (look for lower sugar/salt varieties) 3 Tbsp. light ranch dressing 4 small whole-wheat sandwich buns 4 leaves romaine lettuce Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce. tips At the beginning of the week, cook several pounds of chicken breast either in your crock pot or bake in the oven. Use this chicken on salads, in mixed dishes and sandwiches like this for easy and healthy meals throughout the week. Simply mix leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch. adapted from EatingWell: September/October 2007
recipe of the month August 2015 trail mix It can be an easy, nutritious, and portable snack to keep on hand, especially when on the go! But, this snack can be difficult to get right. It s important to consider portion size as well as added sugars, fats, and sodium. On average, a 1/4 cup serving of trail mix comes in at about 175 calories. That energy can add up quickly when consumed in larger quantities. Measure out the trail mix into snack bags or small containers to help manage your portions better. Here are some guidelines to building a tasty and healthy trail mix: start with healthy nuts: walnuts, pecans, almonds, cashews, Brazil nuts add a hint of saltiness: whole grain pretzels, popcorn, sunflower seeds, soy nuts, whole grain cereal for a little sweetness: dark chocolate or cocao nibs, dried fruits, coconut flakes want to keep it spicy? ginger, wasabi peas, cayenne pepper or chili powder delicious combinations: raw almonds cashews walnuts almonds dried apricots dried cranberries golden raisins dried blueberries mini-sized shredded wheat cereal puffed rice mini pretzels oat cereal toasted coconut dark chocolate chips
July 2015 grilled peaches serves: 4 total time: 10 minutes calories: 80 total fat: 0 g cholesterol: 0 mg sodium: 5 mg total carbohydrates: 19 g fibe : 2 g protein: 2 g sugar: 17 g ingredients 2 ripe peaches, halved and pitted 1/4 cup nonfat vanilla Greek yogurt 1/4 tsp. cinnamon 2 Tbsp. local honey Preheat outdoor grill or indoor grill pan to medium heat. Grill peach halves, about 2 4 minutes per side, until they softened sl ghtly. Dust with cinnamon, top with 1 Tbsp. yogurt, and drizzle with honey. Enjoy!
June 2015 bluecado-green smoothie serves: 2 calories: 195 total fat: 6 g saturated fat: 0 g cholesterol: 0 mg sodium: 30 mg potassium: 625 mg total carbohydrates: 37 g fibe : 6 g protein: 3 g vitamin A: 60% dv folate: 30% dv ingredients 1 cup water 1 cup fresh blueberries 1 ripe banana 1/2 ripe avocado, pitted 2 cups spinach 1 Tbsp. agave or honey (optional) 1 cup ice Add all ingredients to your blender or Magic Bullet. Blend until smooth. Enjoy! POTASSIUM FOLATE VITAMIN A
May 2015 black bean and corn salsa serves: 8 prep: 25 minutes calories: 275 total fat: 17 g saturated fat: 2 g cholesterol: 0 mg sodium: 475 mg potassium: 690 mg total carbohydrates: 30 g fiber: 7 g protein: 8 g ingredients 1/3 cup lime juice 1/2 cup extra virgin olive oil 1 garlic clove, minced 1 tsp. salt 1/8 tsp. ground cayenne pepper 2 (15 oz.) cans black beans, rinsed and drained 1-1/2 cups frozen corn kernels 1 avocado, peeled, pitted and diced 1 red bell pepper, chopped 2 tomatoes, chopped 6 green onions, thinly sliced 1/2 cup fresh cilantro, chopped (optional) Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid and shake until ingredients are well mixed. In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing and pour it over the salad. Stir salad to coat vegetables and beans with dressing. VEGAN GLUTEN FREE NO LACTOSE
chicken quinoa salad with cranberries & walnuts April 2015 serves: 6 calories: 240 total fat: 11 g saturated fat: 1 g cholesterol: 43 mg sodium: 180 mg potassium: 210 mg total carbohydrates: 20 g fibe : 4 g protein: 17 g ingredients: 1/2 cup quinoa, rinsed 1 cup water or low-sodium broth 2 cups chicken breast, cooked and cubed 1 cup celery, diced 1/2 cup walnuts, chopped 1/2 cup light mayonnaise 1/2 cup Craisins 1/2 cup onion, diced 1 tsp. paprika : 1. Bring water or broth to a boil, stir in quinoa. Lower heat, cover and cook until water is absorbed, about 15 minutes. Transfer to a large mixing bowl to cool. 2. Combine remaining ingredients with quinoa. Let chill in refrigerator for about 1 hour before serving. 3. Can be served as a main dish or as smaller appetizers.
shredded brussels sprout salad adapted from Health January 2015 prep: 20 minutes cook: 20 minutes serves: 4 calories: 330 total fat: 11 g saturated fat: 2 g cholesterol: 70 mg sodium: 600 mg total carbohydrates: 23 g fiber: 6 g sugar: 11 g protein: 32 g March 2015 ingredients: 1/4 cup raw walnuts, chopped 16 oz. brussels sprouts 2 tbsp. cider vinegar 1 tbsp. honey 1 tbsp. stone ground mustard 1 small shallot, minced 3/4 tsp. sea salt black pepper, to taste 1 tbsp. extra-virgin olive oil 1 sweet-tart red apple (i.e. pink lady), diced 1 lb. chicken or turkey breast, diced : 1. If available, purchase pre-shredded brussels sprouts. If not available in your local store, thinly slice brussels sprouts crosswise into 1/4 inch rounds. Remove woody stems and break up sprouts with your hands to create thin ribbons. 2. To prepare dressing: whisk cider vinegar, honey, mustard, shallot, salt and pepper to taste. 3. In a large skillet, heat oil over medium heat. Add diced chicken and cook until no longer pink, about 5 minutes. Add shredded sprouts and sauté about 5 minutes, or until tender with some remaining crunch. Add dressing and cook about 2 minutes to combine. Remove from heat. Toss apples and walnuts with sprout mixture. Serve warm. GLUTEN FREE NO LACTOSE
heart healthy kebobs makes: 2 recipe from MayoClinic February 2015 calories: 285 total fat: 3 g saturated fat: 0.5 mg cholesterol: 0 mg sodium: 390 mg total carbohydrates: 60 mg fiber: 6 g protein: 9 g ingredients: 8 cherry tomatoes 8 button mushrooms 1 small zucchini, sliced into 8 pieces 1 red onion, cut into 4 wedges 1 green bell pepper, seeded and cut into 4 pieces 1 red bell pepper, seeded and cut into 4 pieces 1/2 cup fat-free Italian dressing 1/2 cup brown rice or quinoa 1 cup water 4 metal skewers optional: boneless, skinless chicken breast, cut into cubes : 1. Mix vegetables and Italian dressing in a large bowl, coating evenly. Marinate the vegetable for at least 10 minutes. 2. Follow on grain package and cook accordingly. 3. Lightly coat a grill pan or broiler pan with cooking spray. Position broiling rack 4 6 inches away from heat source. 4. Thread 2 tomatoes, 2 mushrooms, 2 zucchini, 1 onion wedge, and 1 green and 1 red pepper slice onto each skewer. Place kebabs on heat pan. Baste with leftover marinade. Grill or broil until vegetables are tender, turning occasionally, about 5 8 minutes. 5. Divide cooked grain onto 2 places; top with 2 kebabs and enjoy! HEART HEALTHY GOOD SOURCE FIBER
chicken and sweet potato stew makes: 6 servings active time: 20 minutes total cook time: 5 hours 20 minutes calories: 285 fat: 6 g cholesterol: 50 mg sodium: 500 mg potassium: 870 mg total carbohydrates: 35 g fiber: 5 g protein: 17 g ingredients: 6 bone-in chicken thighs, skin removed, trimmed of fat 2 lbs. sweet potatoes, cut into spears 1/2 lb. white button mushrooms, sliced 6 large shallots, peeled and halved 4 cloves garlic, peeled 1 cup dry white wine 2 tsp fresh rosemary, chopped (or 1/2 tsp. dried) 1 tsp. salt 1/2 tsp. ground pepper 1-1/2 Tbsp. white-wine vinegar : 1. Place all ingredients (except vinegar) in a 6-quart slow cooker; stir to combine. 2. Put lid on and cook on low until potatoes are tender and chicken is cooked through, about 5 hours. 3. Before serving, remove bones from the chicken, if desired. 4. Stir in vinegar. LEAN GLUTEN FREE