Nutrition Services

October Recipes

Butter Pecan Mashed Sweet Potatoes Yield: 4 servings, ½ cup serving

Ingredients • 4 sweet potatoes (about 2 pounds) • 1 1/2 tablespoons butter • 2 tablespoons fat-free milk • 1/4 teaspoon salt • 1/4 cup chopped pecans, toasted

Directions 1. Pierce each potato with a fork 3 to 4 times on each side. Wrap each potato in a damp paper towel. Microwave at HIGH 8 minutes, turning after 4 minutes. Cool slightly. Cut potatoes in half; scoop pulp into a bowl. Mash pulp. 2. Heat butter in a small saucepan over medium heat; cook 3 minutes or until browned. Stir butter, milk, and salt into potato pulp. Top with pecans.

Nutrition Facts: Total calories: 262 Total fat: 9g Saturated fat: 3g Cholesterol: 12mg Sodium: 304mg Fiber: 7g Protein: 4g Carbohydrate: 42g

Source: accessed 9/25/15

Quick Chicken Chili Makes: 4 servings

Ingredients • non-stick cooking spray • 1 lb. boneless, skinless chicken breasts or tenderloins • 1 lb. ground white meat chicken or turkey • 1 medium onion • 1 medium bell pepper (any color) • 3 clove garlic • 1 tsp. jarred, minced garlic • 2 cup fat-free, low-sodium chicken broth • 1 16- oz. canned, fat-free, low-sodium chicken broth • 2 15.5- oz. canned, no-salt-added, or, low-sodium beans (mix or match pinto, red, kidney or navy) • 1/2 tsp. pepper • 1 tsp. cumin • 1/2 tsp. chili powder (optional) • 1 medium chopped jalapeño (optional if you like spicy chili) • fresh cilantro (optional) • 1/2 cup low-fat, (or), fat-free sour cream (optional) Directions: 1. Remove visible fat from chicken, cut into bite-sized pieces. 2. Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes) 3. Lightly mash the drained, rinsed beans with a fork. 4. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes. 5. Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)

Nutrition Facts: Total calories: 344 Total Fat: 3g Saturated fat: 0.5g Cholesterol: 73mg Sodium: 174mg Fiber: 10g Protein: 39g Carbohydrate: 41g

Source: accessed 9/25/15

Old Fashioned Apple Nut Crisp Yield: 8 servings

Ingredients • 5 medium-large crisp, tart apples, such as McIntosh, Empire, Granny Smith or Cortland, peeled and thinly sliced (about 6 cups) • 3 tablespoons granulated sugar, or Splenda Granular • 1 tablespoon lemon juice • 1 teaspoon ground cinnamon, divided • 2/3 cup whole-wheat flour • 1/2 cup old-fashioned rolled oats, (not instant) • 1/2 cup packed light brown sugar • 2 tablespoons butter, cut into small pieces • 2 tablespoons canola oil • 2 tablespoons frozen apple juice concentrate, thawed • 1/3 cup coarsely chopped hazelnuts, or walnuts

Directions 1. Preheat oven to 375°F. Coat an 8-inch square (or 2-quart) deep baking dish with cooking spray. 2. Combine apples with granulated sugar (or Splenda), lemon juice and 1/2 teaspoon cinnamon in a large bowl. Toss to mix. Transfer to the prepared baking dish, cover with foil and bake for 30 minutes. 3. Meanwhile, combine whole-wheat flour, oats, brown sugar and the remaining 1/2 teaspoon cinnamon in a medium bowl. Mix to blend. Using your fingers (or a fork or pastry blender), cut in butter until evenly distributed and there are no chunks. Stir in oil, apple juice concentrate and nuts; toss well until evenly moistened and clumpy. 4. Remove the foil from the baking dish and scatter the topping evenly over the apples. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes more. Let cool for at least 15 minutes before serving.

Nutrition Facts Total calories: 274 Total fat: 10g Saturated fat: 3g Cholesterol: 8mg Sodium: 1mg Fiber: 6g Protein: 3g Carbohydrates: 47g

Source: accessed 9/25/15


September Recipes

Classic Macaroni and Cheese Yield: 8 servings, ½ cup serving

Ingredients • 2 cups macaroni • ½ cup onions, chopped • ½ cup evaporated milk, fat-free • 1 medium egg, beaten • ¼ tsp black pepper • 1 ¼ cups sharp cheddar cheese (4 oz), finely shredded, low-fat • Non-stick cooking spray Directions 1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside. 2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350° F. 3. Lightly spray saucepan with non-stick cooking oil spray. 4. Add onions to saucepan and sauté for about 3 minutes. 5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly. 6. Transfer mixture into casserole dish. 7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Nutrition Facts: Total calories: 200 Total fat: 4g Saturated fat: 2g Cholesterol: 34mg Sodium: 120mg Fiber: 1g Protein: 11g Carbohydrate: 29g

Source: accessed 8/24/15

Turkey Meatloaf Makes: 5 Servings, 1 slice

Ingredients • 1lb lean ground turkey • ½ cup regular oats, dry • 1 large egg • 1 Tbsp onion, dehydrated • ¼ cup ketchup Directions: 1. Combine all ingredients and mix well. 2. Bake in loaf pan at 350º F or to internal temperature of 165º F for 25 minutes. 3. Cut into 5 slices and serve.

Nutrition Facts: Total calories: 191 Total Fat: 7g Saturated fat: 2g Cholesterol: 102mg Sodium: 205mg Fiber: 1g Protein: 22g Carbohydrate: 9g

Source: accessed 8/24/15

Mousse à la Banana Yield: 4 Servings, ½ cup serving

Ingredients • 2 Tbsp milk, low-fat (1%) • 4 tsp sugar • 1 tsp vanilla • 1 medium banana, cut into quarters • 1 cup plain yogurt, low-fat • 8¼-inch banana slices

Directions 1. Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth. 2. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into four dessert dishes; garnish each with two banana slices just before serving.

Nutrition Facts Total calories: 94 Total fat: 1g Saturated fat: 1g Cholesterol: 4mg Sodium: 47mg Fiber: 1g Protein: 1g Carbohydrates: 18g

Source: accessed 8/24/15

August Recipes

Sweet Potato Nachos Serves 6

Ingredients • 3 medium sweet potatoes (about 2 pounds), makes about 6 cups of rounds • 1 Tbsp. olive oil • 1 tsp. chili powder • 1 tsp. garlic powder • 1 1/2 tsp. paprika • 1/3 cup black beans • 1/3 cup reduced-fat shredded Cheddar cheese • 1/3 cup chopped tomato (1 plum tomato) • 1/3 cup no-salt-added, canned, diced tomatoes • 1/3 cup chopped avocado

Preparation 1. Preheat the oven to 425°F. Cover the baking pans with foil and coat with nonstick cooking spray. 2. Peel and slice the sweet potatoes thinly (about quarter-inch rounds). In a bowl, toss the rounds with olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pan (might need two pans). Bake for 10 minutes and use a spatula to flip the sweet potato rounds. Bake for another 5-10 minutes or until crisp. 3. Remove the pan from the oven and sprinkle beans and cheese over the sweet potatoes. Return to oven until cheese melts, about 2 minutes. Sprinkle with tomato and avocado. Serve.

Nutrition Facts: Calories 209 Total Fat 5.5g Sodium 194mg Carbohydrates 34g Fiber 6g Sugar 7g Protein 6g

Source: assessed 7/22/15

Southwest Veggie Burgers Serves 4

Ingredients • 1 cup cooked brown rice • 1 cup cooked no-salt-added black beans, rinsed and drained • 1/4 cup diced tomato • 1/4 cup diced roasted red bell peppers • 1/4 cup shredded carrot • 1 cup cooked and mashed sweet potato • 1/4 cup chopped fresh cilantro • 1 tablespoon no-salt-added chili powder • 1 teaspoon ground cumin • 3 green onions, finely chopped • 3 tablespoons nutritional yeast • 2 cloves garlic, minced • 1 teaspoon Tabasco or other hot sauce

Directions 1. Preheat the oven to 400°F. 2. Line a baking sheet with parchment paper. 3. Combine all ingredients in a large bowl and stir to mix. 4. Form the mixture into 4 patties. 5. Place patties on the baking sheet and bake, flipping once half way through cooking, until browned and slightly crisp on the outside, about 30 minutes.

• To freeze the burgers, bake and cool them, then wrap in foil or freezer-safe wrap; unwrap the burgers and reheat them in the microwave, or place them on a parchment-lined pan and bake in a 300°F oven until hot, about 25 minutes.

Nutrition Facts: 1 burger Calories 190 Total Fat 1.5g Saturated Fat 0g Sodium 120mg Carbohydrate 37g Dietary Fiber 10g Sugar 6g Protein 10g

Source:  assessed on 7/22/15

Banana Split Berry Yogurt Parfaits Serves 4 Ingredients • 2 6 - oz. packaged, fat-free pineapple yogurt • 1 cup sliced strawberries • 1 cup mixed berries • 1 large banana (about 1 cup sliced) • 1/4 cup low-fat granola (4 Tbsp) • 1 Tbsp. cocoa • 1 Tbsp. confectioner's sugar • 2 tsp. hot water Directions 1. To assemble parfaits, in small dish, layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle with 1 tablespoon granola. 2. In small cup, stir together cocoa, confectioners? sugar and hot water until smooth. Drizzle 1 teaspoon over each parfait.

Nutrition Facts Calories 157 Total Fat 0.9g Sodium 75mg Carbohydrates 34g Fiber 2g Sugars 25g Protein 6g

Source: 7/22/15

July Recipes

Cowboy Caviar Yield: Makes 10 to 12 appetizer or 6 salad servings

Ingredients • 2 tablespoons red wine vinegar • 1 1/2 to 2 teaspoons hot sauce • 1 1/2 teaspoons salad oil • 1 clove garlic, minced • 1/8 teaspoon pepper • 1 firm-ripe avocado (about 10 oz.) • 1 can (15 oz.) black-eyed peas • 1 can (11 oz.) corn kernels • 2/3 cup thinly sliced green onions • 2/3 cup chopped fresh cilantro • 1/2 pound Roma tomatoes, coarsely chopped • Salt • 1 bag (6 oz.) tortilla chips or 2 cups finely shredded cabbage

Preparation 1. In a large bowl, mix vinegar, hot sauce, oil, garlic, and pepper. Peel, pit, and cut avocado into 1/2-inch cubes. Add to vinegar mixture and mix gently to coat.

2. Drain and rinse peas and corn. Add peas, corn, onions, cilantro, and tomatoes to avocado; mix gently to coat. Add salt to taste. Serve pea mixture with chips as an appetizer, or add cabbage and mix to make a salad.

Nutrition Facts: Calories 159 Calories from fat 42 % Protein 3.9 g Fat 7.3 g Saturated fat 1.3 g Carbohydrate 22 g Fiber 2 g Sodium 272 mg Cholesterol 0.0 mg

Source: accessed 6/22/15

15-Minute Enchiladas Makes: 8 Servings

Ingredients • nonstick cooking spray • 1 can chili without beans (about 24 ounces) • 1 1/2 cups canned refried beans, low-sodium, non-fat • 2 cups low-fat Cheddar or Monterey jack cheese, shredded • 8 whole wheat tortillas

Directions 1. Preheat oven to 350 degrees F.

2. Cover a cookie sheet with foil and spray with nonstick cooking spray.

3. In a medium-size saucepan, heat chili and refried beans until warm (do not boil).

4. Spoon about half of the chili mixture evenly onto the tortillas, sprinkle with cheese, and roll up. Place side by side on the cookie sheet with seam side down.

5. Top tortillas with remaining chili mixture. Sprinkle with remaining cheese.

6. Bake for 10 minutes until cheese is melted.

Nutrition Facts: Total Calories 310 Total Fat 17 g Protein 17 g Carbohydrates 23 g Dietary Fiber4 g Saturated Fat 6 g Sodium 500 mg

Source: accessed 6/22/15

Peach Crumble Yield: Serves 8

Ingredients • 8 ripe peaches, peeled, pitted and sliced • Juice from 1 lemon (about 3 tablespoons) • 1/3 teaspoon ground cinnamon • 1/4 teaspoon ground nutmeg • 1/2 cup whole-wheat flour • 1/4 cup packed dark brown sugar • 2 tablespoons trans-free margarine, cut into thin slices • 1/4 cup quick-cooking oats (uncooked) Directions 1. Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray. 2. Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg. 3. In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the uncooked oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches. 4. Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.

Nutrition Facts Calories 152 Total Fat 4g Monosaturated fat 2g Saturated Fat 0.6g Protein 3g Cholesterol 0mg Total Carbohydrate 26g Sugars 4g Dietary Fiber 3g Sodium 41mg

Source: accessed 6/22/15


June Recipes

Mediterranean Parsley Tabbouleh   (serves 4, generous 1 cup each)

•    1 cup water
•    ½ cup bulgur
•    ¼ cup lemon juice
•    2 tbsp. extra virgin olive oil
•    ½ tsp minced garlic
•    ¼ tsp salt
•    Freshly ground pepper to taste
•    2 cups finely chopped flat-leaf parsley (about 2 bunches)
•    ¼ cup fresh chopped mint
•    2 tomatoes, diced
•    1 small cucumber, seeded and diced
•    ½ small red onion, finely diced

1)    Combine water and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
2)    Add parsley, mint, tomatoes, cucumber and red onion into the bulgur.
3)    Combine lemon juice, oil, garlic salt and pepper in a small bowl, then combine with bulgur mixture and toss.
4)    Serve at room temperature or chill for at least one hour to serve cold.

Source: accessed 6/9/15

Nutrition facts:
Calories: 165, Fat: 8g, saturated Fat: 1g, monounsaturated Fat: 6g, Cholesterol:  0g,  sodium: 175mg,  Total Carbs: 22g,  Fiber: 6g,  Protein 4g

Nutrition bonus! This recipe contains 100% daily value vitamin C & 70% daily value of vitamin A

Mediterranean Smothered Chicken (Serves 4)

•    1 lb. boneless, skinless chicken breasts (4 breasts)
•    extra virgin olive oil, garlic salt, pepper (enough to brush/coat chicken, approx. 2 tbsp.)
•    2 Tablespoons extra virgin olive oil
•    2 large shallots, chopped
•    3 garlic cloves, minced
•    salt & pepper
•    1 cup marinated roasted tomatoes, chopped (or sun dried tomatoes)
•    1 can quartered artichoke hearts, drained
•    2 Tablespoons capers
•    1 teaspoon lemon zest
•    1/2 cup chicken broth
•    1/4 cup half & half (or heavy cream)
•    juice from 1/2 lemon
•    1/4 cup grated parmesan cheese
•    1/4 cup chopped basil

1)    Pound chicken to even thickness then brush both sides with extra virgin olive oil and season with garlic salt and pepper. Sauté in a large skillet over medium-high heat for 3-4 minutes a side, or until no longer pink in the center. Remove to a plate then set aside.
2)    Let skillet cool off the heat for a few minutes, then return to burner and reduce heat to medium. Add extra virgin olive oil and shallots then season with salt and pepper and sauté until translucent, about 3 minutes. Add garlic then sauté for 30 more seconds, stirring constantly.
3)    Add roasted tomatoes, artichoke hearts, capers, and lemon zest then sauté until heated through, about 2 minutes. Add chicken broth, half & half, lemon juice, parmesan cheese, and basil then reduce sauce slightly, about 2 minutes
4)     Smother with tomato and artichoke mixture. Serve atop whole wheat angel hair, or spaghetti squash.

Source:    accessed 6/3/15

Nutrition facts:
Calories: 275, Fat: 21g, Saturated Fat: 5g,  Monounsaturated Fat: 12g,  Polyunsaturated Fat: 2g,  Cholesterol:  28g,  sodium: 634mg,  Total Carbs: 11g,  Fiber: 4 g,  Protein 10g (Pasta not included in nutrition facts)

Almond Strawberry Chia Seed Pudding (serves 6)

•    2 cups almond milk
•    1 package (16oz) fresh strawberries, hulled
•    ¼ cup honey
•    ½ cup chia seeds
•    1 tsp vanilla extract

1)    Blend almond milk and strawberries in a blender until smooth & pour into large bowl.
2)    . Combine chia seeds, honey and vanilla extract in bowl with strawberry/almond milk blend, mix well.
3)    Cover bowl with plastic wrap and chill for at least four hours until set.

Source: accessed 6/9/15

Nutrition facts:
Calories: 159, Fat: 5g, saturated Fat: 0g, monounsaturated Fat: 3g, Cholesterol:  0g,  sodium: 61mg,  Total Carbs: 25g,  Fiber: 9g,  Protein 5g

May Recipes

Chipotle Chicken & Queso Fresco Tacos Yield: 6 servings

Ingredients 1 ½ cups chipotle chicken breast (recipe below) 1 ½ cups salsa cruda (recipe below) 12 each 6inch flour tortillas ¾ cup mashed avocado ½ cups shredded romaine lettuce ¼ cup crumbled queso fresco cheese


1) Lay each tortilla on a flat surface. Spread 2 tbsp mashed avocado over each tortilla. 2) On bottom half of each tortilla, place 1/8 cup diced chicken, 2 tablespoons shredded lettuce, 1/8 cup salsa cruda and 1 tsp queso fresco cheese. 3) Fold tortilla over to close. Serve 2 tacos per portion.

Chipotle Chicken Breast

Ingredients 1 tbsp + 1 tsp minced chipotle peppers with Adobo 1 tsp minced garlic 2 tbsp lime juice ½ tsp ground cumin ½ tsp salt 1/8 tsp pepper 15 ½ oz boneless, skinless chicken breast


1) In a bowl, combine minced chipotle peppers, garlic, lime juice, cumin, salt & pepper for marinade. Pour marinade over chicken in a shallow dish. Keep refrigerated for 4 hours. Drain and discard excess marinade.

2) Preheat grill or char broiler, cook chicken for 1-2 on each side until well-marked.

3) Transfer chicken to sheet tray. Bake in preheated 375 degree oven for 5 minutes or until completely cooked (internal temperature of 165 degrees).

4) Slice chicken into ¼ inch thick slices.

Salsa Crudo

Ingredients ¾ cup diced tomatoes 2 tbsp red onions 2 tbsp minced jalapeno peppers, seeded 1 ½ tsp lime juice Dash of black peppers 2 tbsp frozen corn, thawed


1) Seed jalapeno peppers (wash hands thoroughly after handling) 2) In a bowl, combine all ingredients. Mix well. Keep refrigerated for use.

Nutrient Analysis: Calories: 190, Fat: 5g, Saturated fat: 2g, Sodium: 330mg, Carbs: 21g, Protein: 16g, Fiber: 5g Recipe courtesy Mindful by Sodexo, date accessed 4/21/2015.

Edamame Nut Salad Yields: 2 servings

Ingredients 2 tbsp creamy poppy seed dressing (recipe below) 1 cup fresh baby spinach 2 cups romaine lettuce, chopped 2 tbsp roasted sliced almonds ½ medium granny smith apple, diced (soak in lemon juice & water to prevent browning) ½ cup shredded carrots 2 tbsp dried cranberries ¼ cup thawed edamame soy beans 2 tbsp roasted sunflower seeds

Creamy Poppy seed dressing


2 tsp fresh orange juice  2 tsp light mayonnaise  2 tsp light sour cream  ½ tsp honey 1/8 tsp poppy seeds  ¼ tsp grated orange rind Combine all ingredients in a small bowl and mix well to combine. Refrigerate until ready for use.


1) Combine spinach & romaine lettuce in a mixing bowl. 2) Toss greens with half the carrots, apples, & almonds. Add dressing and toss. 3) Place equal portions onto two plates. Garnish with dried cranberries, edamame and sunflower seeds.  Serve immediately. Nutrient Analysis: Calories: 200, Fat: 11g, Saturated fat: 1.5g, Protein: 6g, Carbs: 23g, Fiber: 6g, Sodium: 90mg, Recipe courtesy Mindful by Sodexo, date accessed 4/21/2015.

April Recipes

Morel Mushroom and Asparagus SautéMorelMushroomKangKim
Asparagus is an excellent source of vitamin  K and folate. It aids in digestion and blood sugar regulation.
Yield: 4 servings
3 quarts water
12 ounces white asparagus, trimmed
12 ounces green asparagus, trimmed
1 tablespoon butter
1 shallot, thinly sliced
4 cups fresh morel mushrooms, halved lengthwise (about 8 ounces)
1/2 teaspoon kosher salt, divided
1 tablespoon extra-virgin olive oil
1/4 teaspoon freshly ground black pepper

1. Gather all ingredients and equipment.
2. Bring 3 quarts water to a boil in a large saucepan. Peel bottom 2 inches of white and green asparagus. Cook white asparagus in boiling water 5 minutes or until crisp-tender; remove with a slotted spoon to a colander. Rinse under cold water; drain well. Cook green asparagus in boiling water 2 minutes or until crisp-tender; remove with a slotted spoon to a colander. Rinse under cold water; drain well. Cut asparagus diagonally into 1 1/2-inch pieces.
3. Melt butter in a large nonstick skillet over medium-high heat; swirl to coat. Add shallot; sauté 1 minute, stirring constantly. Add morels and 1/4 teaspoon salt; sauté 5 minutes or until mushrooms are lightly browned. Add asparagus, remaining 1/4 teaspoon salt, oil, and pepper; toss gently to coat. Cook 2 minutes or until asparagus is thoroughly heated.
Nutrient Analysis: Calories: 115, Fat: 6.6g, Saturated fat: 1.4g, Monounsaturated fat: 3.2g, Polyunsaturated fat: 0.6g, Protein: 6g, Carbohydrate: 11.5g, Fiber: 4.3g, Cholesterol: 8mg, Iron: 3mg, Sodium: 267mg, Calcium: 28mg.
Recipe courtesy Cooking Light 2013, date accessed 8/26/2014.

Risotto with Snow Peas and Shrimp
Shrimp is an excellent source of selenium and vitamin B-12. Selenium supports healthy thyroid functioning, and vitamin B-12 supports cognitive function.
Yield: 6 servings

2 (8-ounce) bottles clam juice
3 cups water
1 tablespoon olive oil $
1/4 cup minced shallots
1 1/2 cups Arborio rice or other short-grain rice
1/3 cup dry white wine or dry vermouth
3/4 pound medium shrimp, peeled and deveined $
1 cup (1/2-inch) diagonally sliced snow peas
1 cup shelled green peas (about 3/4 pound unshelled green peas)
1/4 cup (1 ounce) grated fresh Parmesan cheese $
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried thyme
1 teaspoon grated lemon rind $
1/4 teaspoon black pepper

1. Gather all ingredients and equipment.
2. Bring clam juice and water to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
3. Heat oil in a large saucepan over medium heat; add shallots, and cook 1 minute. Add rice; cook 1 minute, stirring constantly. Stir in wine; cook 1 minute. Stir in 1/2 cup juice mixture; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining juice mixture, 1/2 cup at a time, stirring constantly until each portion of juice mixture is absorbed before adding the next (about 20 minutes total). Stir in shrimp, snow peas, and green peas; cook 4 minutes or until shrimp are done, stirring constantly. Remove from heat; stir in cheese and remaining ingredients.
Note: Substitute frozen green peas for fresh, if desired.
Nutrient Analysis: Calories: 302, Calories from fat: 14%, Fat: 4.6g, Saturated fat: 1.3g, Monounsaturated fat: 2.2g, Polyunsaturated fat: 0.6g , Protein: 16.1g, Carbohydrate: 47.3g, Fiber: 2.3g, Cholesterol: 68mg, Iron: 4.2mg, Sodium: 306mg, Calcium: 111mg.
Recipe courtesy Cooking Light 2000, date accessed 8/26/2014

Leek, Lettuce, and Fava Soup

Leeks belong the allium group such as onions and garlic. Produce that fall under the allium category have been known the protect blood vessels and maintainLeekEmmaStarJensen cardiovascular health. This green soup is a perfect way to kick off the spring.
Yield: 6 servings
1 large head romaine lettuce (about 1 lb.)
 3 cups thinly sliced leeks (white and light green parts only), rinsed well
1 large celery stalk, thinly sliced
1 tablespoon chopped fresh dill, plus
3 tbsp. small dill leaves
Zest of 1 lemon
 1/2 tsp. kosher salt
1/4 tsp. pepper
2 tablespoons butter
 1 qt. reduced-sodium chicken broth
2 cups double-shelled fava beans, divided
1/2 cup crème fraiche

1. Gather all ingredients and equipment.
2. Cut ribs from lettuce and finely chop ribs and leaves separately. Set leaves aside.
3. In a large pot, cook lettuce ribs, leeks, celery, chopped dill, lemon zest, 1/2 tsp. salt, and 1/4 tsp. pepper with butter over medium heat, stirring occasionally, until very tender, about 15 minutes.
4. Stir in broth, cover, and bring to a boil over high heat. Add lettuce leaves, reduce heat, and simmer just until lettuce is tender, 1 minute. Set aside 1 cup of mixture.
5. Whirl soup in batches in a blender until very smooth, pouring into a bowl as blended. Return soup to pot and stir in reserved unblended soup and 1 1/2 cups fava beans. Heat, stirring, over medium heat until steaming.
6. Ladle soup into bowls. Dollop a generous spoonful of crème fraîche into each. Garnish with remaining fava beans and dill leaves and sprinkle with pepper. Add more salt and crème fraîche if you like.
Nutrient Analysis: Calories: 368, Calories from fat: 35%, Protein: 23g, Fat: 14,g Saturated fat: 7.8g, Carbohydrate: 49g, Fiber: 2.6g,  Sodium: 319mg, Cholesterol: 44mg.
Recipe courtesy Sunset 2014, date accessed 8/26/2014.


March Recipes

Pan-Roasted Artichokes with Lemon and Garlic

Artichokes significantly aid in digestion. They are high in fiber, increase bile flow, and improve gallbladder function. This is a light and easy recipe that provides the perfection transitioning meal into the spring. Yield: 6 servings

Ingredients 3 tablespoons fresh lemon juice 18 baby artichokes (about 1 3/4 pounds) 3 tablespoons olive oil 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 4 large garlic cloves, halved 1/2 lemon, thinly sliced  1 (6-inch) rosemary sprig  2 teaspoons fresh lemon juice Preparation 1. Gather all ingredients and equipment. 2. Preheat oven to 425°. 3. Combine water and 3 tablespoons juice in a bowl. Cut off top 1/2 inch of artichokes. Cut stems to within 1 inch of bases; peel stems. Remove tough outer leaves, leaving tender cores. Halve each lengthwise; add to water. 4. Drain artichokes; pat dry. Combine artichokes, oil, salt, pepper, and garlic in a bowl; toss to coat. Heat a large ovenproof skillet over high heat. Add half of artichoke mixture to pan; cook 1 minute on each side or until lightly browned. Remove from pan. Repeat procedure with remaining artichoke mixture. Return artichokes to pan; add lemon slices and rosemary. 5. Bake at 425° for 20 minutes, stirring once. Remove rosemary leaves, and sprinkle over artichoke mixture; discard stem and any blackened lemon. Sprinkle with 2 teaspoons lemon juice

Nutrient Analysis: Calories: 128, Fat: 7g, Saturated fat: 1g, Monounsaturated fat: 4.9g, Polyunsaturated, fat: 0.8g, Protein: 4g, Carbohydrate: 16g, Fiber: 8g, Cholesterol: 0.0mg, Iron: 2mg, Sodium: 223mg, Calcium: 66mg. Recipe courtesy Cooking Light 2014, date accessed 8/26/2014

Curried Collard Greens

Collard greens have anti-inflammatory benefits and aids in the detoxification of the body. They are an excellent source of vitamin K, vitamin A, manganese, and vitamin C. Yield: 4 servings Ingredients 1 teaspoon unsalted butter 1 tablespoon olive oil 1/2 medium onion, chopped 1 bunch collard greens (about 12 large leaves), stemmed and chopped 2 cloves garlic, minced 1 teaspoon curry powder 1/4 teaspoon ground ginger 1/2 teaspoon salt 1/4 teaspoon pepper 3/4 cup low-sodium vegetable broth 1/2 cup white wine Preparation 1. Gather all ingredients and equipment. 2. Melt butter with olive oil in a large skillet over medium-high heat. Add onion; cook, stirring often, until slightly softened, about 2 minutes. Add collard greens and cook, stirring occasionally, until greens have wilted, about 5 minutes. 3. Stir in garlic, curry, ginger, salt and pepper and sauté for 1 minute. Stir in broth and wine, bring to a boil, cover, reduce heat to low and simmer, stirring occasionally, until greens are tender, about 20 minutes. Nutrient Analysis: Calories: 80, Fat: 5g, Saturated fat: 1g. Cholesterol: 3mg, Fiber: 3g, Protein: 2g, Carbohydrate: 6g, Sodium: 330mg. Recipe courtesy allyou, date accessed 8/26/2014.

Arugula Salad with Chicken and Apricots

Apricots are full of antioxidants, and they can help maintain healthy eyesight and protect against inflammation. The apricots in this dish add a hint of sweetness to an otherwise light and herbaceous salad. Yield: 4 servings Ingredients 2 (6-ounce) skinless, boneless chicken breast halves 1 tablespoon minced fresh parsley 2 teaspoons minced fresh tarragon 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper 3 tablespoons olive oil 4 teaspoons white wine vinegar  Dash of freshly ground black pepper 4 cups baby arugula 4 cups gourmet salad greens 3 apricots (about 8 ounces), pitted and thinly sliced 1/3 cup thinly vertically sliced red onion Preparation 1. Gather all ingredients and equipment. 2. Prepare grill to medium-high heat. 3. Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with parsley, tarragon, 1/4 teaspoon salt, and 1/4 teaspoon pepper. 4. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Transfer to a plate; cool to room temperature. 5. Combine oil, vinegar, remaining 1/4 teaspoon salt, and dash of pepper in a small bowl, stirring with a whisk. 6. Combine arugula, greens, apricots, and onion in a large bowl. Pour vinaigrette over arugula mixture; toss well to coat. Place about 2 cups arugula mixture on each of 4 plates. Cut chicken breast halves crosswise into thin slices; top each serving evenly with chicken. Serve immediately.

Nutrient Analysis: Calories: 243, Fat: 12.9g, Saturated fat: 2.1g, Monounsaturated fat: 8.3g, Polyunsaturated fat: 1.7g, Protein: 22.2g, Carbohydrate: 10.1g, Fiber: 2.9g, Cholesterol: 54mg, Iron: 2.1mg, Sodium: 364mg, Calcium: 86mg. Recipe courtesy Cooking Light 2009, date accessed 8/26/2014

January Recipes

January this the perfect month to get out a crock pot and make some warm and hearty meals. 

Slow-Cooker Moroccan Lentil Soup Yields: 12 servings Serving size: 1 ¼ cup

2 cups chopped onions 2 cups chopped carrots 4 cloves garlic, minced 2 teaspoons extra-virgin olive oil 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon ground turmeric ¼ teaspoon ground cinnamon ¼ teaspoon ground pepper 6 cups vegetables broth or reduced-sodium chicken broth 2 cups water 3 cups chopped cauliflower 1 ¾ cups lentils 1 28-oz can diced tomatoes 2 tablespoons tomato paste 4 cups chopped fresh spinach or one 10-oz package frozen chopped spinach, thawed ½ cup chopped fresh cilantro 2 tablespoons lemon juice

1) Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon and pepper in a 5- to 6-quart slow cooker. Add broth, water, cauliflower, lentils, tomatoes and tomato paste and stir until well combined. 2) Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low. 3) During the last 30 minutes of cooking, stir in spinach. Just before serving, stir in cilantro and lemon juice.

Nutrient analysis: 152 calories, 1 g fat, 0g Sat. fat, 1g Mono-unsat fat, 0 mg cholesterol, 618 mg sodium, 28 g carbohydrate, 9 g fiber, 9g protein

Recipe courtesy: Eating Well,, accessed 12/23/2014.

Classic Minestrone Soup Yield: 10 servings

2 cans (14.5-oz each) low-sodium chicken or vegetable broth 1 can (15-oz) red kidney beans, rinsed and drained 1 can (15.5-oz) cannellini beans, rinsed and drained ¾ teaspoons dried Italian seasoning 1 package (12-oz) rotini pasta 2 cans (14.50oz each) diced tomatoes 6 carrots, peeled and thinly sliced 1 bunch scallions, thinly sliced 1 package (10-oz) frozen spinach, thawed and squeezed dry

1) Place broth, beans, tomatoes, carrots, scallions, and Italian seasoning on 4-quate or lasrger slow cooker. Stir to combine. 2) Cover.  Cook on low 6-8 hours. 3) Prepares pasta according to package directions.  Add pasta and spinach to cooker and stir to combine. 4) Cover.  Cook 15-20 more minutes or until heated through. Nutrient analysis: 257 calories, 1.4 g fat .3 g saturated fat, 369 mg sodium, 48 g carbohydrates, 8.3 g fiber, 12.3 g protein Recipe courtesy:,, accessed 12/23/14.

Wine & Tomato Brained Chicken

Yields: 10 servings

4 slices bacon (omit to decrease Saturated fat and Sodium content further) 1 large onion, thinly sliced 4 cloves garlic, minced 1 teaspoon dried thyme 1 teaspoon fennel seeds 1 teaspoon freshly ground pepper 1 bay leaf 1 cup dry white wine (see tip) 1 (28-oz) can whole tomatoes, with juice, coarsely chopped 1 teaspoon salt 10 bone-in chicken thighs (about 3 ¾ pounds), skin removed, trimmed ¼ cup finely chopped fresh parsley

1) Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Crumble when cool. (Omit to reduce fat and sodium content). 2) Drain off all but 2 tablespoons fat from the pan.  Add onion and cook over medium heat, stirring, until softened, 3-6 minutes.  Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well. 3) Place chicken thighs in a 4-quart (or larger) slow cooker.  Sprinkle the bacon over the chicken.  Pour the tomato mixture over the chicken.  Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low. Remove the bay leaf. Serve sprinkled with parsley. 4) Variation: Turn 2 cups each of leftover chicken and sauce into Braised Chicken Gumbo.  Heat 1 tablespoon extra-virgin olive oil in a large saucepan over medium heat. Add 1 diced medium red or green bell pepper and 2 tablespoons all-purpose flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes.  Add 2 cups shredded chicken, 2 cups sauce, 2 cups reduced-sodium chicken broth, 1 cup sliced okra (fresh or frozen, thawed), ¾ cup instant brown rice (see tip) and 1/8-1/4 teaspoon cayenne pepper.  Bring to a boil.  Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.

Tip: If you want to use rice that is not “instant”, stir in 1 cup of any leftover cooked rice instead.  Or, if you have time, add ½ cup of quicker-cooking whole grain rice, such as Bhutanese red rice or Kalijira rice, and an additional 1 ¼ cups chicken broth before adding the okra.  Cook until the rice is almost tender, about 25 minutes (or according to package instructions) then add the okra and simmer until it is tender.

Tip: If you prefer, substitute 1 cup reduced-sodium chicken broth mixed with 1 tablespoon fresh lemon juice for the wine.

Nutrient analysis: 260 calories, 13 g fat, 4g sat. fat, 5g mono-unsat. Fat, 492 mg sodium, 6 g carbohydrate, 25 g protein, 1g fiber, 392g potassium

Recipe courtesy: Eating Well,, accessed 12/23/14.

December Recipes

Raw Kale, Grapefruit, and Toasted Hazelnut Salad

Kale has a multitude of health benefits, and it an excellent source of vitamin K, vitamin A, copper, and manganese. Kale can help lower cholesterol and aid in bodily detoxification. Yield: 4 Servings Ingredients 2 pink grapefruit 1/2 small red onion, thinly sliced, divided 1/4 cup fresh lemon juice 1/2 cup fat-free plain yogurt 2 tablespoons extra-virgin olive oil 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 8 ounces lacinato kale, very thinly sliced, or baby kale leaves 1 ounce toasted hazelnuts, chopped (1/3 cup)

Preparation 1. Peel and segment grapefruit; reserve 3 TBSP juice in a large bowl. Mince 2 rings onion. Add to grapefruit juice, with lemon juice, yogurt, oil, salt, and pepper. Whisk until well mixed. 2. Toss in the kale. Top with remaining onion, grapefruit, and hazelnuts.

Nutrient Analysis: Calories: 184, Fat: 11.6g, Saturated fat: 1.4g, Monounsaturated fat: 8.3g, Polyunsaturated fat: 1.5g, Protein: 5g, Carbohydrate: 18g, Fiber: 3, Cholesterol: 1mg, Iron: 1mg, Sodium: 179mg, Calcium: 138mg. Recipe courtesy Health 2013, date accessed 8/19/2014

Spicy Crab-Papaya Salad

This light, tropical salad can add some brightness to dark winter nights. The papaya contains plenty of antioxidants and aids in overall skin health.

Yield: 4 Servings

Ingredients 1 1/2 cups diced peeled papaya 1/3 cup thinly sliced green onions 1/4 cup finely chopped celery 1 finely chopped jalapeño pepper 1 pound lump crabmeat (shell pieces removed) 3 tablespoons canola oil 2 tablespoons cider vinegar 2 teaspoons sugar 1 teaspoon Dijon mustard 1/4 teaspoon freshly ground black pepper 1/8 teaspoon salt


1. Combine papaya, green onions, celery, jalapeño pepper, and crabmeat. 2. Combine canola oil, cider vinegar, sugar, Dijon mustard, freshly ground black pepper, and salt, stirring with a whisk. Drizzle vinegar mixture over crab mixture; toss. Chill.

Nutrient Analysis: Calories: 246, Fat: 12.6g, Saturated fat: 1.1g, Monounsaturated fat: 7g, Polyunsaturated fat: 3.8g, Protein: 23.3g, Carbohydrate: 8.7g, Fiber: 1.5g, Cholesterol: 113mg, Iron: 1.3mg, Sodium: 430mg, Calcium: 141mg.

Recipe courtesy Cooking Light 2011, date accessed 8/19/2014

Cheese and Pear Stuffed Pork

December is the season for hearty holiday dinners. Seasonal pears lend a very good source of dietary fiber to this dish. Diets that are rich in fiber help protect against the development of type 2 diabetes.

Yield: 6 Servings

Ingredients 2 tablespoons olive oil, divided 4 shallots, thinly sliced 1 cup chopped firm Anjou pear 1/2 cup riesling or other white wine 1 tablespoon chopped fresh thyme Dash of ground red pepper 1/2 cup chopped walnuts, toasted 1/2 cup crumbled blue cheese 1/3 cup fresh breadcrumbs 2 tablespoons chopped fresh parsley 2 (12-ounce) pork tenderloins 1/2 teaspoon kosher salt 1 1/4 cups fat-free, lower-sodium chicken broth

Preparation 1. Preheat oven to 425°. 2. Heat 1 tablespoon oil in a pan over medium heat. Add shallots; cook 6 minutes. Add pear, wine, thyme, and pepper; cook 2 minutes. Cool. Stir in nuts, cheese, crumbs, and parsley. 3. Slice pork lengthwise, cutting to, but not through, other side. Open halves. Place pork between sheets of plastic wrap; pound to 1/4 inch. Top pork with pears; leave 1/2-inch border. Roll, starting with long side; secure pork with picks. Sprinkle with salt. 4. Heat 1 tablespoon oil in a large ovenproof pan over medium-high heat. Add pork; sauté 5 minutes, browning all sides. Bake at 425° for 12 minutes or until a thermometer registers 145°. Remove pork from pan, and let stand 5 minutes. Slice. Bring broth to a boil in pan over medium-high heat; scrape pan to loosen browned bits. Cook 4 minutes.

Nutrient Analysis: Calories: 321, Fat: 16.1g, Saturated fat: 3.8g, Monounsaturated fat: 5.8g, Polyunsaturated fat: 5.6g, Protein: 28.7g, Carbohydrate: 13g, Fiber: 1.8g, Cholesterol: 81mg, Iron: 2mg, Sodium: 478mg, Calcium: 72mg. Recipe courtesy Cooking Light 2011, date accessed 8/19/2014


November Recipes

Soba Noodles with Broccoli and Chicken

Broccoli is loaded with vitamin K, and it provides anti-inflammatory benefits to the body. Buckwheat is a cereal grain that can help lower cholesterol.

Yield: 4 Servings


6 ounces uncooked soba (buckwheat noodles)

1/4 cup sake (rice wine) or dry sherry

3 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

1 teaspoon honey

1/2 teaspoon crushed red pepper

1 tablespoon vegetable oil, divided

3/4 pound chicken breast tenders, cut into bite-sized pieces

1 1/2 teaspoons dark sesame oil

3 cups quartered mushrooms

3 cups broccoli florets

1 cup (1-inch) red bell pepper strips

1 tablespoon bottled ground fresh ginger (such as Spice World)

2 garlic cloves, minced


1. Cook noodles according to package directions; drain.

2. Combine sake and the next 4 ingredients (sake through crushed red pepper) in a small bowl; set aside.

3. Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 4 minutes or until done. Remove chicken from pan; keep warm. Heat 1 teaspoon vegetable oil and sesame oil in pan over medium-high heat. Add mushrooms and remaining ingredients; stir-fry 4 minutes or until broccoli is crisp-tender. Return chicken to pan; stir in sake mixture. Cook 1 minute or until thoroughly heated. Serve over noodles.

Nutrient Analysis: Calories: 357, Fat: 7g, Saturated fat: 1.2g, Monounsaturated fat: 1.9g, Polyunsaturated fat: 3.2g, Protein: 30.1g, Carbohydrate: 43.2g, Fiber: 3.3g, Cholesterol: 49mg, Iron: 3.3mg, Sodium: 810mg, Calcium: 61mg.

Recipe courtesy Cooking Light 2004, date accessed 8/19/2014.

Field Salad with Tangerines, Roasted Beets, and Feta

The approaching winter brings winter citrus fruit. Tangerines lend plenty of vitamin C to this salad as well as vibrant flavor. Roasted beets are an excellent source of folate which is known to support red blood cell production.

Yield: 4 Servings


2 beets (about 1/2 pound)

1/2 teaspoon grated tangerine rind

6 cups gourmet salad greens

1 cup tangerine sections (about 3 tangerines)

1/4 cup (1 ounce) crumbled feta or blue cheese

1/4 cup fresh tangerine juice

1/4 teaspoon black pepper

1 tablespoon fresh lemon juice

2 teaspoons extra-virgin olive oil

1/8 teaspoon salt

1/8 teaspoon Dijon mustard


1. Preheat oven to 425°.

2. Leave root and 1 inch of stem on beets; scrub with a brush. Place beets on a baking sheet lined with foil; bake at 425° for 45 minutes or until tender. Cool slightly. Peel beets; cut each into 8 wedges.

3. Combine rind, greens, tangerine sections, and feta in a large bowl. Combine tangerine juice, pepper, lemon juice, oil, salt, and mustard; stir well with a whisk. Pour over salad mixture; toss to combine. Place salad mixture on each of 4 plates; top with beets.

Nutrient Analysis: Calories: 120, Fat: 4.2g, Saturated fat: 1.4g, Monounsaturated fat: 2.1g, Polyunsaturated fat: 0.4g, Protein: 4.1g, Carbohydrate: 18.6g, Fiber: 3.3g, Cholesterol: 6mg, Iron: 1.7mg, Sodium: 220mg, Calcium: 89mg.

Recipe courtesy Cooking Light 1998, date accessed 8/19/2014.

Turkey Kefta with Sweet Onion and Raisin Sauce

November would not be complete without some turkey on the menu. This Middle Eastern inspired recipe brings forth warm, autumnal spices such as clove and cardamom from the Ras el Hanout. The sweet onions provide a very good source of biotin which play a key role in blood sugar balance

Yield: 4 servings


4 cups thinly vertically sliced Vidalia or other sweet onion

1/2 cup raisins

3/4 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon Ras el Hanout

1 (14-ounce) can fat-free, less-sodium chicken broth

1/2 cup finely chopped fresh parsley

1/4 cup dry breadcrumbs

1 teaspoon salt

1/2 teaspoon Ras el Hanout

1/2 teaspoon freshly ground black pepper

1 egg, lightly beaten

1 1/4 pounds ground turkey breastClick to see savings

1/4 cup slivered almonds, toasted


1. Combine first 6 ingredients in a Dutch oven; bring to a boil. Reduce heat, and simmer 10 minutes or until sauce thickens, stirring occasionally.

2. Combine chopped fresh parsley and the next 6 ingredients (through ground turkey breast) in a large bowl; shape mixture into 20 meatballs. Place meatballs on top of onion mixture; cover and cook for 20 minutes or until done. Sprinkle evenly with slivered almonds.

Nutrient Analysis: Calories: 246, Fat: 5.2g, Saturated fat: 0.8g, Monounsaturated fat: 2.7g, Polyunsaturated fat: 1.1g, Protein: 27.6g, Carbohydrate: 22g, Fiber: 3.1g, Cholesterol: 94mg, Iron: 2.4mg, Sodium: 857mg, Calcium: 68mg.

Nutrient Analysis: Calories: 246, Fat: 5.2g, Saturated fat: 0.8g, Monounsaturated fat: 2.7g, Polyunsaturated fat: 1.1g, Protein: 27.6g, Carbohydrate: 22g, Fiber: 3.1g, Cholesterol: 94mg, Iron: 2.4mg, Sodium: 857mg, Calcium: 68mg.

Recipe courtesy Cooking Light 2006, date accessed 8/19/14.

October Recipes

Fried Cauliflower with Tahini and Pomegranate Seeds

This filling side dish is packed with vitamin C from the cauliflower which will help the body detoxify. Also, this dish is high in cancer-reducing antioxidants from the cauliflower and pomegranate seeds.
Servings:  6

1/3 cup cilantro leaves, packed
1/3 cup tahini (roasted sesame seed paste)
3 tablespoons fresh lemon juice
2 garlic cloves
6 tablespoons water
 1/2 teaspoon salt, divided
 2 tablespoons extra-virgin olive oil
6 cups cauliflower florets (about 1 large head)
1/4 teaspoon freshly ground black pepper
1/3 cup pomegranate arils

1. Gather all ingredients and equipment.
2. Preheat oven to 375°.
3. Combine first 4 ingredients in a food processor; process until smooth. Add 6 tablespoons water, 1 tablespoon at a time, until mixture is the consistency of a creamy salad dressing. Add 1/4 teaspoon salt; pulse to combine.
4. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add cauliflower; cook 10 minutes or until lightly browned, stirring occasionally. Place cauliflower on a jelly-roll pan lined with foil. Roast cauliflower at 375° for 18 minutes or until tender, turning once. Sprinkle with remaining 1/4 teaspoon salt and pepper. Add pomegranate arils; toss to combine. Serve with tahini mixture.
Nutrient Analysis: Calories: 166, Fat: 11.7g, Saturated fat: 1.6g, Monounsaturated fat: 6g, Polyunsaturated fat: 3.6g, Protein: 5.2g, Carbohydrate: 13.6g, Fiber: 4.2g, Cholesterol: 0.0mg, Iron: 1.3mg, Sodium: 244mg, Calcium: 52mg.
Recipe courtesy Cooking Light 2012, date accessed 8/12/2014.

Pumpkin Turkey Chili

Servings: 6
1 Tbs vegetable oil
1 cup chopped onion
½ cup chopped green bell pepper
½  cup chopped yellow bell pepper
1 clove garlic, minced
1 pound group turkey
1 (14.5 oz) can diced tomatoes
2 cups pumpkin puree
1 ½ tablespoons chili powder
½ teaspoon ground black pepper
1 dash salt
½ cup shredded Cheddar
½ cup sour cream

1) Heat the oil in a large skillet over medium heat and saute the onion, green bell pepper, yellow bell pepper and garlic until tender.  Stir in the turkey and cook until evenly brown.  Drain and mix in tomatoes and pumpkin.  Season with chili powder and salt.  Reduce heat to low, cover and simmer 20 minutes.  Serve topped with Cheddar cheese and sour cream.
Nutrient Analysis: Calories: 285, Fat: 16.6g, Protein: 21.3g, Carbohydrate: 14.9g, Fiber: 5.6g, Cholesterol: 76mg, Sodium: 321mg.
Recipe courtesy of Allrecipes, Accessed on 9/24/2014.

Roasted Delicata with Cranberries and Pumpkinseeds
Cranberries and squash go hand in hand with fall-themed dishes. This dish is high in fiber and minerals such as manganese. Cranberries are also known for aiding in kidney health.

Yield: 4 Servings
2 (12-ounce) delicata squashes 4 teaspoons canola oil, divided
1/2 teaspoon kosher salt, divided
 1/4 teaspoon freshly ground black pepper, divided
Cooking spray 4 thyme sprigs
3 tablespoons dried sweetened cranberries
2 teaspoons butter
1 teaspoon fresh lemon juice
 2 tablespoons pumpkinseed kernels, toasted

1. Gather all ingredients and equipment.
2. Preheat oven to 425°.
3. Cut each squash in half lengthwise; scoop out and discard seeds and membranes. Brush flesh with 2 teaspoons oil; sprinkle evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place squash halves, cut sides down, in a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Bake at 425° for 15 minutes. Turn over (cut sides up); place 1 thyme sprig in each. Bake an additional 17 minutes or until tender. Sprinkle with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.
4. Preheat broiler to high.
5. Broil squash 2 minutes or until lightly browned.
6. Place cranberries in a small bowl; cover with water. Microwave at HIGH 45 seconds; drain.
7. Melt butter in a small skillet over medium heat; cook 3 minutes or until browned. Stir in remaining 2 teaspoons oil and lemon juice. Drizzle the butter mixture over squash. Divide cranberries and pumpkinseeds among squash halves.
Nutrient Analysis: Calories: 160, Fat: 8.6g, Saturated fat: 1.9g, Monounsaturated fat: 4.1g, Polyunsaturated fat: 2.2g, Protein: 3.3g, Carbohydrate: 19.4g, Fiber: 2.3g, Cholesterol: 5.1mg, Iron: 1.1mg, Sodium: 257mg, Calcium: 44mg.
Recipe courtesy Cooking Light 2014, date accessed 8/12/2014.

September Recipes

Peach Salad with Tomatoes and Beets

This late summer salad takes advantage of vibrant produce at its peak. Beets contain antioxidants, and they provide anti-inflammatory benefits to the body.  Additionally, tomatoes contain a fair amount of vitamin C to boost the immune system.
Yield: 8 Servings
2 medium, golden beets
2 medium ripe tomatoes
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon honey
1 medium shallot, thinly sliced
3 medium peaches, peeled and sliced
3 tablespoons fresh mint leaves
2 teaspoons fresh thyme leaves
2 ounces crumbled goat cheese
1. Gather all ingredients and equipment.
2.  Preheat oven to 425°.
3. Scrub beets and trim tops to 1 inch. Place beets in a glass or ceramic baking dish; fill dish one-third full with water. Cover with foil; bake at 425° for 1 hour or until beets are tender. Cool. Peel beets, and cut into 1/4-inch-thick slices. Core tomatoes; cut into 1/4-inch-thick slices. Arrange the beet and tomato slices on a platter; sprinkle with 1/2 teaspoon salt and pepper.
4. Combine remaining 1/4 teaspoon salt, oil, 1 tablespoon juice, honey, and shallot in a medium bowl. Toss peach slices with remaining 1 tablespoon juice. Add peach mixture to honey mixture; toss. Mound peach mixture on top of beet and tomato slices; sprinkle salad with the mint, thyme, and goat cheese.

Nutrient Analysis: Calories: 112, Fat: 6.8g, Saturated fat: 1.8g, Monounsaturated fat: 4.1g, Polyunsaturated fat: 0.7g, Protein: 3g, Carbohydrate: 12g, Fiber: 2g, Cholesterol: 3mg, Iron: 1mg, Sodium: 164mg, Calcium: 23mg.
Recipe courtesy Cooking Light 2014, date accessed 8/12/2014.

Smothered Vinegar Pork Shoulder with Apples and Kale

Apple picking season is underway and this main course highlights early fall flavors. Apples are high in fiber which aids in healthy digestion and kale is full of vitamin K which maintain regular blood clotting.
Yield: 4 Servings
1 tablespoon olive oil
1 (1 1/2-pound) boneless pork shoulder roast (Boston butt), trimmed
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 ½ cups sliced onion
½ cup fat-free, low-sodium chicken broth
¼ cup rice vinegar
2 teaspoons ground cumin
½ teaspoon ground allspice
2 garlic cloves, finely chopped
5 cups chopped kale
1 teaspoon canola oil
2 peeled apples cut into 1/2-inch wedges
2 tablespoons cider vinegar
1 teaspoon brown sugar
1. Gather all ingredients and equipment.
2. Preheat oven to 325°.
3. Heat a Dutch oven over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Sprinkle pork evenly with salt and pepper. Add pork to pan; cook 7 minutes, turning to brown on all sides. Remove pork from pan; keep warm.
4. Add remaining 1 teaspoon olive oil to pan; swirl to coat. Add onion to pan; cook 5 minutes or until onion begins to brown, stirring occasionally. Add chicken broth and next 4 ingredients (through garlic) to pan; bring to a boil, scraping pan to loosen browned bits. Return pork to pan. Cover and bake at 325° for 1 1/2 hours. Add kale to pan; cover and bake at 325° for 30 minutes.
5. Heat a large nonstick skillet over medium-high heat. Add canola oil; swirl to coat. Add apples; cook 3 minutes or until starting to soften. Add vinegar and brown sugar; cook 1 minute or until sugar dissolves and liquid almost evaporates. Serve apples with pork and kale mixture.

Nutrient Analysis: Calories: 287, Fat: 11g, Saturated fat: 2.6g, Monounsaturated fat: 5.7g, Polyunsaturated fat: 1.6g, Protein: 22.8g, Carbohydrate: 25.9g, Fiber: 4.2g, Cholesterol: 59mg, Iron: 3.2mg, Sodium: 417mg, Calcium: 160mg.
Recipe courtesy Cooking Light 2013, date accessed 8/12/2014.

Sweet Potato and Chickpea Cakes with Avocado Salsa

Sweet potatoes are hearty root vegetables that go hand in hand with fall flavors. They are high in vitamin A which is an essential vitamin for retinal and visual health.
Yield: 4 Servings
2 ½ tablespoons olive oil
1.2 cup chopped yellow onion
6 garlic cloves, crushed
1 jalapeno pepper, seeded and minced
1 ¾ cups grated sweet potato
5/8 teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ cup panko (Japanese breadcrumbs)
2 ½ tablespoons fresh lime juice
1 (15-ounce) can unsalted chickpeas, rinsed and drained
1 large egg
1 cup chopped avocado
1 cup chopped tomato
½ cup red onion, sliced
1/8 teaspoon ground red pepper

1. Gather all ingredients and equipment.
2. Preheat oven to 400°.
3. Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add yellow onion, garlic, and jalapeño to pan; sauté 3 minutes. Add sweet potato, 3/8 teaspoon salt, and black pepper to pan; sauté 2 minutes. Combine potato mixture, panko, 1 1/2 tablespoons juice, chickpeas, and egg in a food processor; pulse until chickpeas are coarsely ground. Divide potato mixture into 4 equal portions, shaping each into a 4-inch patty. Return skillet to medium-high heat. Add remaining 1 1/2 tablespoons oil to pan; swirl to coat. Add patties to pan; cook 3 minutes or until browned. Carefully turn patties over. Place pan in oven; bake at 400° for 6 minutes or until browned.
4. Combine avocado, tomato, red onion, remaining 1 tablespoon juice, remaining 1/4 teaspoon salt, and red pepper in a bowl; toss. Serve salsa with cakes.
Nutrient Analysis: Calories: 330, Fat: 16.1g, Saturated fat: 2.4g, Monounsaturated fat: 10.3g, Polyunsaturated fat: 1.9g, Protein: 9g, Carbohydrate: 39.6g, Fiber: 8.5g, Cholesterol: 47mg, Iron: 1.9mg, Sodium: 393mg, Calcium: 90mg.
Recipe courtesy Cooking Light 2013, date accessed 8/12/2014.


August Recipes

Warm Salad of Summer Squash with Swordfish and Feta
Yield: 4 Servings Serving Size: 2 Cups
This summer salad utilizes seasonal ingredients such as squash and zucchini. The addition of swordfish makes this salad a heartier option for an easy summer dinner. Swordfish contains omega-3 fatty acids which can promote heart health while olive oil promotes HDL levels.

8 ounces uncooked penne pasta
3 tablespoons extra-virgin olive oil, divided
1 (10-ounce) swordfish steak
3/4 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 medium yellow squash, quartered lengthwise
1 medium zucchini, quartered lengthwise
8 squash blossoms, divided
1/4 cup fresh mint leaves
1/4 cup fresh basil leaves
1/4 cup fresh dill fronds
3 tablespoons fresh lemon juice
2 ounces feta cheese, crumbled (about 1/2 cup)

1. Gather all ingredients and equipment.
2. Preheat grill to high heat.
3. Cook pasta according to package directions making sure to omit salt and added fat. Then drain pasta.
4. Coat the fish with 1 tablespoon of the oil and ¼ teaspoon of salt and ¼ teaspoon pepper. Grill the fish for five minutes on each side. Once removed from grill, let stand for five minutes. Break into bite size pieces.
5. Toss squash, zucchini, 1 tablespoon of oil, ¼ teaspoon salt, ¼ teaspoon pepper, and place vegetables on the grill for about three minutes or until tender. Let cool slightly and cut into long pieces.
6. To finish, cut 4 squash blossoms into 1/4-inch-wide strips. Combine blossom strips, pasta, fish, squash, zucchini, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, herbs, and juice in a large bowl; toss to coat. Top with feta; garnish with remaining squash blossoms.

Nutrient Analysis: Calories: 458, Fat: 19g, Saturated fat: 5g, Monounsaturated fat: 10g, Polyunsaturated fat: 2g, Protein: 25g, Carbohydrate: 47g, Fiber: 3g, Cholesterol: 59mg, Iron: 3mg, Sodium: 587mg, Calcium: 117mg.
Recipe courtesy of, accessed 7/22/2014.

Watermelon-Cucumber Salad
Yield: 4 Servings  Serving Size: ¾ Cup
This refreshing summer salad is a great accompaniment to grilled dishes. In-season cucumbers and watermelon give the salad an extra boost of fresh flavor and fluids to help stay hydrated.

1 tablespoon olive oil
2 teaspoons fresh lemon juice
1/4 teaspoon salt
2 cups cubed seedless watermelon
1 cup thinly sliced English cucumber
1/4 cup thinly vertically sliced red onion
1 tablespoon thinly sliced fresh basil

1. Combine all ingredients in a large bowl and toss to combine. Garnish with sliced basil.

Nutrient Analysis: Calories: 60, Fat: 3.5g, Saturated fat: 0.5g, Monounsaturated fat: 2.5g, Polyunsaturated fat: 0.4g, Protein: 0.8g, Carbohydrate: 8g, Fiber: 0.6g, Cholesterol: 0.0mg, Iron: 0.3mg, Sodium: 149mg, Calcium: 13mg.
Recipe courtesy, accessed 7/22/2014.

Blueberry-peach Ice Pop
Yield: 10 Servings  Serving Size: 1 Pop
This foolproof dessert is perfect for hot summer days. Not only are these pops vibrantly colored, but they are full of vitamins and fiber due to the fruit purees.

2/3 cup sugar, divided
3 tablespoons fresh lemon juice, divided
3 cups fresh blueberries
1 cup peeled, pitted, and sliced peach (about 1 large peach)
1/3 cup heavy whipping cream

1. Combine 3 tablespoons sugar, 2 tablespoons lemon juice, and berries in a food processor. Blend until smooth. Strain the puree through a fine-mesh sieve over a bowl making sure to press puree through sieve to extract all of the juice. Discard remaining solids.

2. Place the remaining 1 tablespoon juice and peach in a food processor; process until smooth. Place cream in a large bowl; beat with a mixer at high speed until soft peaks form. Gradually add remaining sugar, beating until stiff peaks form. Stir one quarter of whipped cream into peach mixture. Gently fold remaining cream into peach mixture; chill. Divide half of the blueberry mixture evenly among 10 (4-ounce) ice-pop molds. Freeze 25 minutes or until set. Uncover and top each serving with peach mixture. Insert Popsicle sticks into center of each mold; freeze for 25 minutes or until set. Uncover and top each serving with remaining blueberry mixture. Freeze for 4 hours or until thoroughly frozen.

Nutrient Analysis: Calories: 140, Fat: 4g, Saturated fat: 2g, Monounsaturated fat: 1g, Polyunsaturated fat: 0.2g, Protein: 1g, Carbohydrate: 27.5g, Fiber: 1.6g, Cholesterol: 13.6mg, Iron: 0.2mg, Sodium: 4mg, Calcium: 11mg.
Recipe courtesy, accessed 7/22/2014

July Recipes

Mango coconut sorbet

Yield: 1 serving
¾ cup frozen mango
3 TBSP low fat milk
1 TSP honey
2 TSP shredded coconut, toasted
Fresh mint sprig for garnish
Place frozen mango, milk and honey in a blender or food processor; process until thick. Top with toasted coconut and fresh mint.


Rainbow kale slaw

Yield: 4 servings

1 bunch lacinato (also known as dinosaur) kale, thick stems removed and leaves thinly sliced
4 cups shredded red cabbage (about 1 small head)
2 navel oranges, peeled and segmented
1 small red onion, thinly sliced
1 large red bell pepper, cored, seeded and thinly sliced
1/3 cup sunflower seeds
¼ cup Dijon mustard
¼ cup freshly squeezed orange juice (approximately 1 small orange)
¼ cup balsamic vinegar
½ TSP ground pepper

In a large bowl, combine kale, cabbage orange segments, onion, bell pepper and sunflower seeds. In a small bowl, whisk together mustard, orange juice, vinegar and pepper. Pour over the kale mixture and toss to coat. Serve immediately or refrigerate for up to two days.

Quick black bean burgers

Yield: 4 servings

1 (2 oz.) hamburger bun, torn into pieces
3 TBSP olive oil, divided
2 TSP chopped garlic
1 (15.5 oz.) can black beans rinsed and drained
1 TSP lime rind
¾ TSP chili powder
½ TSP fresh oregano
¼ TSP salt
1 large egg white, lightly beaten

Place bun in food processor; process 4 times or until crumbs measure about 1 cup. Combine 1 TSBP oil, garlic and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions, shaping into 3 inch patties. Heat remaining 2 TBSP oil in large skillet over medium-high heat. Add patties and reduce heat to medium and cook 4 minutes or until edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.

Turkey burger pitas with tahini sauce

Yield: 4 servings

½ cup plain 2 percent Greek yogurt
1 TBSP tahini (sesame seed paste)
1 TSP fresh lemon juice
1 garlic clove, minced
Dash of salt
¼ cup chopped green onions
3 TBSP finely chopped parsley
½ TSP salt
¼ TSP onion powder
1 pound ground turkey
Cooking spray
2 (6 inch whole wheat pitas)m cut in half
Green leaf lettuce and tomato slices to top

Combine first five ingredients in a small bowl. Combine onions, parsley, salt, onion powder and turkey in large bowl. Divide mixture into 4 equal portions shaping each into ½ inch thick patty. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan and cook for 4 minutes on each side or until done. Line ½ pita with lettuce leaf, add 1 patty, 1 tomato slice and 2 TBSP tahini sauce.

Strawberry salsa

Yield: 3 cups, serves 8

1 LB strawberries, hulled and finely chopped
3 TBSP lime juice
¼ TSP fine sea salt
4 green onions, thinly sliced
1 jalapeno pepper, finely chopped (remove seeds and ribs for more mild flavor)

In a large bowl, toss together strawberries, lime juice, salt, green onions and jalapeno. Add to salads, burgers, grilled fish or serve with tortilla chips.


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