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Healthy Recipes - Sides & Snacks


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Giardiniera

Serving Size: ½ cup
Servings per Recipe: about 11

giardinieraAre you bored with cut up vegetables and hummus as a snack? Try giardiniera, or Italian pickled vegetables! Although traditionally made using a mixture of cauliflower, carrots and bell peppers, this tangy condiment can be adapted to use any mixture of vegetables and even hot peppers such as jalapeno. It’s also a great way to use fresh vegetables that are no longer at peak freshness. Eat them alone, toss on to salads or pair with a handful of nuts for a zesty, crunchy snack.

Ingredients

½ medium head cauliflower, cut into bite sized florets
2 medium carrots, peeled and thinly sliced
2 stalks celery, thinly sliced
1 medium red bell pepper, cut into strips
½ green bell pepper, cut into strips
2 cups white wine vinegar
1 cup water
1 ½ teaspoons salt
1 tablespoon granulated sugar
2 bay leaves
2 tablespoons olive oil
2 teaspoons fennel seeds
1 teaspoon dried oregano

Method

  1. Combine vinegar, water, sugar, bay leaf, fennel seeds, oregano and salt in a large saucepan. Bring to a boil.
  2. Add cauliflower, celery, carrot and bell peppers. Reduce the heat to a simmer and cook until the vegetables are tender but not fully cooked, about 3-5 minutes. Remove from the heat and let stand for 5 minutes. Reserve 1 cup of the cooking liquid, then drain the vegetables.
  3. Transfer the vegetables to a medium bowl. Stir in oil and the reserved cooking liquid. Refrigerate for at least 2 hours (longer will result in more flavor). Stir and serve with a slotted spoon.

Storage: keep the vegetable mixture in an air tight jar or container for up to 2 weeks.


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Chewy No-Bake Granola Bars

Chewy No-Bake Granola Bars

Many store bought granola bars are high in sugar and low in fiber -- no better than eating a candy bar! Whether you need a quick snack or wholesome sweet treat, these homemade bars are satisfying and easy to make. Nutritional Bonus: the oatmeal, nuts and seeds give these bars a big dose of fiber, healthy fat and protein to keep you full and energized until your next meal.

Ingredients

1 cup dates (around 12 Medjool dates), pitted
2 tablespoons water
2 cups old fashioned rolled oats
1/2 cup unsweetened almond butter (or other nut or seed butter)
1/4 cup pure maple syrup or honey
1/3 cup dried fruits, chopped
1/3 cup roasted, unsalted, sunflower seeds
1/2 cup sliced or chopped almonds
2 tablespoons chia or hemp seeds
1 teaspoon vanilla extract

Method

  1. Cover the bottom and the sides of an 8 inch square pan with parchment paper. Make sure to leave a bit of excess to make it easier to remove the bars from the pan.
  2. Add the pitted dates and water to a food processor (or small blender such as Nutri-Bullet) and blend until the dates become a dough-consistency paste.
  3. Place the oats, nuts, dry fruits, seeds, vanilla extract, almond butter, and date paste in a large mixing bowl and mix well.
  4. Transfer the mixture into the pan, and press it firmly using your hands or something flat like a measuring cup or a spatula.
  5. Refrigerate for 1-2 hours or put in the freezer for 30 minutes until set.
  6. Remove from the pan using the extra parchment paper hanging from the sides, and slice into 10 bars with a sharp knife.

Adapted from Gathering Dreams


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Arugula Cilantro Chimichurri

Arugula Cilantro ChimichurriLooking for a condiment with cancer fighting benefits? Try this arugula cilantro chimichurri to add a boost of flavor and nutrients to your meal. Arugula—a member of the cruciferous family of vegetables—is good source of antioxidants like lutein and vitamin C. Arugula is also rich in glucosinolates, a cancer-fighting phytochemical that contributes to this green’s pungent, peppery flavor. Cilantro is also a good source of cancer-protective nutrients, like vitamins A, C, and K. This chimichurri has a bright, citrusy flavor with a hint of heat and makes for a delicious addition to chicken, fish, roasted potatoes, or grilled vegetables.

Ingredients

1 large clove of garlic, peeled
1 cup fresh cilantro
2 cups fresh arugula (or parsley)
2 tablespoons lemon juice
1 tablespoon red wine vinegar
1/2 teaspoon crushed red pepper flakes
1/3 cup olive oil

Salt & pepper to taste

Method

  1. Drop the clove of garlic into a running food processor and process until chopped (3-5 sec).
  2. Add cilantro and arugula to processor and pulse 5-8 times until chopped. Scrape sides of processor bowl.
  3. Combine lemon juice, vinegar, and crushed red pepper flakes in a small bowl.
  4. With processor running, pour in the vinegar mixture, then slowly pour in olive oil and process until well-combined. Scrape bowl again.
  5. Add salt and pepper to taste and pulse again a few more times to combine.

By Pam Wells, MA, RDN


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Crudités with Seeded Yogurt Dip

Seeded Yogurt

Ingredients

1 tablespoon white sesame seeds
1 tablespoon coriander seeds
1 tablespoon fennel seeds
1 ½ tablespoon caraway seeds
½ teaspoon black sesame seeds
3 cups yogurt (plain, no added sugar, with live and active cultures)
Kosher salt and freshly ground black pepper

3 tablespoons extra-virgin olive oil

Vegetables
3-4 pounds vegetables (3/4 pound untrimmed produce per person) including asparagus, trimmed; broccoli, cauliflower, and/or Romanesco, separated into florets; beets, turnips, and/or small kohlrabi, scrubbed and trimmed; and medium carrots, trimmed.  
6 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper

Method

Yogurt Dip
  1. Toast all the seeds together in a dry skillet over medium heat for a minute or two, tossing occasionally, until fragrant, do not allow them to burn.  Remove from heat.
  2. Put the yogurt in a serving bowl and add the toasted seeds. Season to taste with salt and pepper.
  3. Whisk in the olive oil and let sit for about 30 minutes to allow the flavors to blend, then refrigerate, covered with plastic wrap, until ready to serve.
Vegetables
  1. Preheat the oven to 350 F.
  2. Cut asparagus, broccoli, cauliflower, and Romanesco into bite-sized pieces. Arrange the vegetables on a sheet pan and toss with 3 tablespoons of the olive oil. Season to taste with salt and pepper.
  3. Cut the beets, turnips, carrots, and kohlrabi lengthwise in half, or into quarters if large. Spread them out on a second sheet pan, drizzle with the remaining 3 tablespoons of olive oil, and toss to coat. If using red beets, place them on a piece of foil, with the edges folded up to form a rim, keep their juices from staining the other vegetables. Season to taste with salt and pepper.
  4. Roast the asparagus, broccoli, cauliflower, and Romanesco for 20 minutes, turning them halfway through.  Roast the root vegetables for 20-25 minutes, turning them halfway through.  The vegetables should be slightly softened by still crisp.  Let cool to room temperature.
  5. Arrange the vegetables in groups on a serving platter or board.  Serve with the chilled yogurt dip on the side.

Adapted from Saladish: A New Way to Eat your Vegetables by Ilene Rosen


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Creamy-Dreamy Hot Chocolate

Mug of hot chocolate
(vegan, gluten-free, refined sugar-free)
By Christina Archer, MS, RD

Level of Difficulty: Easy

Seasonal hot drinks are expensive and loaded with added sugar and calories. Avoid the added sugars this holiday season by making your own. The caramel-like flavor of Bhari dates complement the richness of cacao and the almond butter adds creaminess. Dates area an ideal sweetener since they have a low glycemic index, meaning do not raise blood sugar as rapidly as cane sugar. You’ll also obtain fiber, magnesium and potassium.

Ingredients

2 cups plain, unsweetened almond milk*
2 tablespoons unsweetened almond butter
5 Bahri dates, pits removed**
¼ cup unsweetened cacao or cocoa powder
¼ tsp vanilla extract
¼ tsp ground cinnamon (optional)
Pinch of salt (optional)

Method

  1. To a blender add non-dairy milk, dates, almond butter, cacao powder, salt and cinnamon (if using). Blend until completely smooth.
  2. Pour blended ingredients into a medium-sized sauce pot. Heat on medium-low until warm. Note: if you do not have a high powder blender, use a fine mesh strainer to strain the mixture before heating.
  3. Remove from heat and stir in vanilla extract.
  4. Divide the hot chocolate between two mugs and sip slowly to savor the flavors!
*For even more creaminess use unsweetened oat milk.
**Barhi dates are preferable due to their creamy texture and flavor and can be found at the Santa Barbara Farmer’s Market; however, Medjool dates may be used instead. Soften them in 1/2 cup hot water for 5 minutes, then discard water before using in Step 1.

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Baked Rosemary Purple Potato Chips

Purple Potato Chips

Ingredients

5 small purple/blue potatoes
2 tablespoons light colored oil
½ tsp salt
1-1 ½ tablespoons fresh rosemary, finely chopped

Method

  1. Preheat oven to 425 F.
  2. Wash and scrub potatoes well.
  3. Use a sharp knife or a mandolin to thinly slice potatoes into 1/8 inch thick rounds.
  4. In a bowl, toss the potatoes with oil. Sprinkle salt and rosemary and toss until potato slices are evenly covered.
  5. Arrange slices in a single layer on a baking sheet(s).
  6. Bake for 22-25 minutes. Each oven is different, flipping the potato slices half-way through the cooking time may help achieve a more even bake and ensure you get perfectly crunchy potato chips.
  7. Serve warm or cool with a healthy dip, such as guacamole.

Nutrition Information

Boosting the nutrition of your meal can be as easy as choosing a different color of your favorite foods. That’s because the color indicates what type of antioxidant that food contains. When it comes to antioxidants, usually the deeper the color, the better. Rather than choose an orange or white potato, give the purple ones a shot! Purple potatoes are loaded with anthocyanins, a type of antioxidant that has been shown to reduce our risk of developing several chronic diseases.

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Simply Mushrooms

Serves 4

Cooked Mushrooms

Ingredients

1 pound mushrooms (cremini, portobello, shitake, oyster)**
3 cloves garlic, smashed or minced
2-3 tablespoons extra-virgin olive oil or mixture of butter and olive oil
¼ teaspoon coarse salt
2 tablespoons chopped fresh flat-leaf parsley

Freshly ground black pepper
Optional: 2 tablespoons red wine or balsamic vinegar

Method

  1. In a large pan, heat the olive oil or butter; add the mushrooms and stir to coat with oil. Cook on low for 2 minutes before adding the garlic. Continue to stir intermittently; mix in the optional wine. The mushrooms will put out a bit of moisture as they cook.
  2. Add the salt and pepper, and cook, stirring, until all moisture is evaporated and the mushrooms begin to brown, about 5 minutes.
  3. Stir in the parsley and serve.

Variations

  • Add squeeze of lemon towards end of cooking.
  • Sprinkle with grated asiago or hard cheese of your choice
  • Tarragon pairs well with mushrooms – sauté together.
  • Toss with toasted walnuts or pine nuts or nuts of your choice.
  • For a more filling meal, add in edamame or other beans and sauté together.
** Did you know that mushrooms contain Vitamin D? All mushrooms contain some vitamin D, but mushrooms exposed to UV-light or sunlight exposure will contain more. Many mushroom farmers are doing this for us; the package will contain this information. The form of vitamin D has been researched and found to increase levels of vitamin D in our bodies. Alternately, you can also expose any mushrooms to sunlight for 20 minutes to increase the vitamin D level.
Mushrooms also contain bioactive properties that can help decrease inflammation in our bodies and protect our cells. For more information about mushrooms, visit: https://www.mushroomcouncil.com/

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Roasted Asparagus With Prosciutto

Roasted Asparagus With Prosciutto

Prep Time: 2 min
Cook Time: 10 min
Level of Difficulty: Easy
Makes 4 servings, 2 to 3 pieces per serving

Prosciutto is a special kind of ham that has been seasoned and salt-cured (but not smoked) and air dried. It is usually sold in paper-thin slices.

Ingredients

½ pound asparagus, washed and trimmed (8—12 stalks)
1 tablespoon olive oil, or olive oil cooking spray
Salt or salt substitute and freshly ground pepper
3 ounces thinly sliced prosciutto

Method

  1. Preheat oven to 400°.
  2. Lightly coat a baking pan with the olive oil or spray.
  3. Cut prosciutto into 1" x 6" strips. Wrap each piece of asparagus with prosciutto in a "candy cane" fashion, from the base of the stalk up to but not including the tip.
  4. Roast until the asparagus is tender, about 8 - 10 minutes.
  5. Arrange on a platter and serve at room temperature.

Nutrition at a Glance (per serving)

Calories: 100
Total fat: 7g
Saturated fat: 2g
Total carbohydrate: 2g
Dietary fiber: 1g
Protein: 7g

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Sriracha Cauliflower Buffalo Bites

Serves 4 - 6

Sriracha Cauliflower Buffalo Bites

This healthier alternative to traditional hot wings is simple to make and perfect on game day or as appetizer at your next barbecue.

Ingredients

  • 2 medium heads cauliflower (about 2 pounds)
  • ½ cup flour
  • ½ cup water
  • 2 tsp oil
  • 1/2 -2/3 cup sriracha or similar hot sauce
  • ¼ cup rice vinegar
  • ½ tsp soy sauce or tamari
  • Cut up celery and carrot sticks
  • Your favorite dipping sauce

Method

  1. Pre-heat oven to 450 degrees. Lightly oil baking sheet. Chop up cauliflower into little “trees”, no bigger than your thumb.
  2. Wisk water and flour together, being careful to not have lumps. Toss cauliflower into wet flour mixture, ensuring the pieces are evenly coated. Spread out on baking sheet and roast for 15 minutes, turning them half way through the baking process.
  3. In a small sauce pan mix oil, sriracha, vinegar, and soy sauce together. Heat on low until just bubbly.
  4. In a large bowl, mix warm sauce and roasted cauliflower together. Pour back onto baking sheet and roast for another 5-10 minutes, until warm.
  5. Serve warm alongside celery, carrots sticks and your favorite dipping sauce.

Enjoy!


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Roasted Sweet Potato with Chimichurri

Side dish of sweet potatoes

Fall is a wonderful time to enjoy chimichurri with roasted sweet potatoes or winter squash. Chimichurri is an uncooked sauce which originated in Argentina and is used both in cooking and as a table condiment traditionally for grilled meat. It is usually made of finely chopped parsley and other green herbs, minced garlic, olive oil, oregano and red wine vinegar. A “red version” contains red pepper and tomato.

You can enhance the nutritional value of chimichurri by mixing it with green leafy vegetables such as broccoli leaves, kale, bok choy and swiss chard. Feel free to add your own seasonings such as cumin, ginger, turmeric and cardamom to make it more interesting and provide additional medicinal benefits.

Cook Time: 25-30 minutes
Level of Difficulty: Easy

Ingredients

  • 4 sweet potatoes, unpeeled, cut lengthwise into wedges
  • 2 tablespoons plus ¼ cup olive or coconut oil
  • ½ cup fresh cilantro leaves
  • ½ cup fresh parsley
  • 2 tablespoons fresh dill
  • 1-2 garlic cloves
  • 2 tablespoons red wine vinegar
  • Salt and fresh ground pepper

Method

  1. Heat oven to 425 F.
  2. Toss sweet potatoes with 2 tablespoons oil on a large rimmed baking sheet. Roast, turning once until tender, 25-30 minutes.
  3. Meanwhile, pulse cilantro, parsley, dill and garlic in a food processor until finely chopped. With motor running, slowly add vinegar and remaining oil and process until blended and smooth.

Serving Ideas

  • Spoon Chimichurri onto a serving platter and top with sweet potatoes or toss chimichurri with potatoes and serve.
  • Add fresh chopped red onions or peppers for varied texture and taste.

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Strawberry Stuffed Avocado

strawberry stuffed avocadoPrep Time: 5 minutes
Cook Time: 15-20 minutes
Level of Difficulty: Easy

Ingredients

  • 2 avocados, halved and pitted with skins on
  • Salt and pepper to taste
  • 1 tablespoon chopped fresh basil
  • Balsamic vinegar, to drizzle
  • Olive oil, to drizzle
  • 4 to 8 strawberries, depending on size, hulled and chopped
  • 1/4 cup crumbled goat cheese

Method

  1. Preheat oven to 400 F.
  2. Place avocado halves on a baking sheet. Drizzle avocado with oil and sprinkle with salt and pepper. Bake for 10 minutes.
  3. Meanwhile, gently toss together strawberries, basil, cheese and vinegar.
  4. Top avocados with strawberry mixture and return to oven to warm through, 3 to 4 minutes.
  5. Serve immediately.

Recipe adapted by Sarah Washburn, Oncology Dietitian Nutritionist from pccmarket.com


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Crispy Veggie Fritters

Crispy Veggie FrittersPrep Time: 20 minutes
Cook Time: 8 minutes per fritter
Level of Difficulty: Easy

Ingredients

4 cups water
2 cups broccoli florets
1 cup carrots, grated
1/2 cup all purpose flour
1/3 cup parmesan cheese, grated
1/2 teaspoon salt
2 green onions, thinly sliced
1 large egg
2 tablespoons olive oil
1 cup plain low fat yogurt
2 teaspoons fresh dill, chopped

Method

  1. Place 4 cups of water, broccoli and carrots in a small saucepan. Bring to a boil. Cook 4 minutes and drain the vegetables.
  2. Pat broccoli mixture dry and finely chop.
  3. Place veggie mixture and flour in a large bowl; stir to coat. Add grated cheese, salt, onions and egg to broccoli mixture; stir to combine.
  4. Heat a large non stick skillet over medium-high heat. Add oil to pan. Spoon 1/4 cup of broccoli mixture into dry measuring cup. Pour mixture into pan and flatten slightly. Cook 4 minutes per side or until golden brown.
  5. Combine yogurt and dill in a small bowl. Serve yogurt with veggie fritters and enjoy.

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Flavorful Sautéed Greens

pot of sauteed kale with garlic

Prep Time:5 min
Cook Time: 10 min
Level of Difficulty: Easy

Leafy greens are power foods that contain beneficial nutrients including magnesium and calcium, iron, vitamins A and C, fiber and protein with few carbohydrates and calories. Choose them more often and experiment with various seasonings that meet your taste preferences.

Ingredients

2 teaspoons olive oil, canola oil, butter or a mixture of butter and oil
1 or 2 cloves garlic, thinly sliced
1 large bunch of leafy greens such as spinach, arugula, beet greens, Swiss chard, kale, collards, escarole, dandelion greens, mustards
Salt and freshly ground pepper
Optional: Additional seasonings

Method

  1. Prepare greens by removing tough or woody stems. Wash well but do not dry, and chop roughly.
  2. Heat the oil in a wide, heavy skillet. Add the garlic and cook over medium heat until the garlic just starts to color.
  3. Add greens, toss well with the oil and garlic, season lightly with salt and pepper, cover pan, and cook until bright green and the greens are wilted and stems are tender. Cooking time will vary. Very tender leafy greens such as spinach, arugula and watercress will be done in just a minute or two. Sturdier ones like kale and collards will take several minutes longer.
  4. Add your choice of seasonings, if desired.

Variations:

  • Add dried red pepper flakes while cooking
  • Add 2 or 3 crushed canned or salted anchovy fillets and dried red pepper flakes to the heated oil before adding the greens
  • Add freshly grated ginger root while cooking
  • Toss the cooked greens with lemon juice and grated nutmeg, cinnamon, allspice or ginger
  • Dress cooked greens with a splash of balsamic vinegar, thinly sliced red onions and toasted pine nuts
  • Serve greens with peanut sauce made by mixing ¼ cup natural peanut butter, 2 tablespoons water, 1 tablespoon soy sauce
  • Serve greens with orange-sesame sauce made by mixing 2 tablespoons orange juice, 1 teaspoon sesame oil, 1 tablespoon rice vinegar; sprinkle with toasted sesame seeds
  • Top cooked greens with your choice of toasted nuts (pecans, almonds, walnuts or hazelnuts)

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Lemony Green Beans

Lemony Green BeansPrep Time: 10 min
Cook Time: 12 min
Level of Difficulty: Easy
Makes 4 to 6 servings

Ingredients

1 pound green beans, washed and stemmed, or use frozen beans
1-2 tablespoons olive oil
2 tablespoons lemon juice
Zest from 1 lemon (about 1 teaspoon)
1 teaspoon fresh tarragon, minced, or ½ teaspoon dried tarragon
2 tablespoons toasted walnuts (see below)
Salt or salt substitute to taste
Freshly ground pepper

Method

  1. Preheat oven to 400°.
  2. Spread 1 tablespoon olive oil inside of a roasting pan. Add the green beans and dried tarragon and roast for 10 to 12 minutes.
  3. Transfer beans to a serving bowl. Add 1 tablespoon olive oil, lemon juice and zest. If using fresh tarragon, add it now and mix well.
  4. Top with toasted walnuts.

Three easy methods to toast walnuts:

Toasting nuts takes just a few minutes and it greatly intensifies their flavor. You can toast them in the oven, the toaster oven, on the stove in a skillet or in the microwave oven. It is best to use nuts that are uniform in size. There's no need to oil the pan, but pay attention — nuts can go from perfectly toasted to charred in just moments.

Oven Toasting:
Spread nuts in a single layer on a baking sheet. Cook at 400° for seven to 10 minutes until the nuts start to turn golden and begin to smell toasty; parts of some may still appear raw. Immediately remove them from the pan and place them on paper towels to cool.

Skillet Toasting:
Place nuts in a single layer in a skillet over medium-high heat. Stir or shake them continually for five to seven minutes until they start to turn golden. Remove nuts from the pan as soon as they are done, and spread them on paper towels to cool.

Microwave:
Spread nuts evenly in a flat microwavable dish. For half a cup of nuts, cook on high power for a total of three or four minutes, stirring three times during cooking. One cup of nuts should take about four or five minutes, depending on the oven and the size of the nuts. Microwave-toasted nuts will continue to darken after being removed from the oven. Cool on paper towels.

Nutrition at a Glance (per ¼ recipe)

Calories: 90
Total fat: 6g
Saturated fat: 0.5g
Carbohydrate: 10g
Dietary fiber: 4g
Protein: 3g


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Oven "Fried" Zucchini Sticks

Crispy Baked Zucchini FriesPrep Time: 10 minutes
Cook Time: 15-18 minutes
Level of Difficulty: Easy

Ingredients

Olive Oil
1/2 c. grated parmesean, romano or asiago cheese
1/2 c. panko bread crumbs or *substitute (see below)
1 tbsp. Italian seasoning
1 whole egg or 2 egg whites
1 1/2 lbs. zucchini, cut in half and into 3 inch sticks

Directions

  1. Preheat oven to 450 F.
  2. Cover a large baking sheet with parchment paper and coat with olive oil.
  3. Combine cheese, bread crumbs and seasonings in a bowl.
  4. Dip zucchini in eggs and then dip in bread crumb mixture.
  5. Place on baking sheet and bake for 10 minutes. Turn the zucchini and bake until golden and tender, about 5-8 more minutes.
  6. Serve hot.

*You can subsitute 1/2 c. whole wheat flour or almond flour plus 2 tablespoons unrefined corn meal for the bread crumbs.


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Parsley Mint Drizzle

Parsley Mint DrizzlePrep Time: 5 minutes
Cook Time: N/A
Level of Difficulty: Easy

Ingredients

1 cup tightly packed fresh parsley leaves
1/2 cup tightly packed fresh mint leaves
2 tablespoons freshly squeezed lemon juice
1 tablespoon water
1/4 teaspoon salt
1 teaspoon maple syrup
1/4 cup extra virgin olive oil
1 tablespoon water (if desired)

Directions

  1. Combine all ingredients in food processor or blender and process until blended. For a thinner drizzle add additional tablespoon of water and process again. You may need to add a pinch of salt.
  2. Store in an airtight container in the refrigerator for up to 5 days.

Variation

Substitute cilantro for the parsley.

Adapted from Rebecca Katz - The Longevity Kitchen

Nutritional Information

1 tablespoon contains:
60 calories
7 grams of fat
1 gram of carbohydrate


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Red Cabbage Slaw

Red Cabbage SlawPrep Time: 15 minutes
Cook Time: N/A
Level of Difficulty: Easy

The red and purplish pigments in raw cabbage are a source of anthyocyanins which are powerful antioxidants beneficial for our cardiovascular system and our brain. Red cabbage also contains sulfur which is a necessary component of keratin to assist with healthy skin, hair and nails. Additional nutrients in red cabbage include potassium, vitamin C and fiber.

Ingredients

3 cups shredded red cabbage (~ ½ head cabbage)
1 cup grated apple (~ 1 large your choice of apple)
¼ cup finely chopped or grated red or yellow onion (~1/2 med onion)
¼ to ½ cup coarsely chopped walnuts (roasted or raw)
3 Tablespoons dried cranberries
¼ cup apple cider or raspberry vinegar
1 teaspoon mustard
2 tablespoons walnut or olive oil
1 teaspoon honey, sugar or fruit preserves

Method

  1. In large bowl, mix together shredded cabbage, apple, onion, walnuts and cranberries.
  2. Add in mustard, vinegar, oil and sweetener. Mix well to combine.

Variations

  • Add carrots, avocado and kale to make it a salad
  • Add yogurt, sour cream, goat cheese or feta cheese for a more filling and creamy slaw
  • Other types of nuts: pecans, pistachios, almonds
  • Other types of dried fruit: apricots, dates, figs
  • Use a mix of green and red cabbage and add carrots

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Roasted Potatoes

Roasted PotatoesPrep Time: 15 min
Cook Time: 40 min
Level of Difficulty: Easy
Makes 4 servings

Ingredients

1 pound potatoes (any mixture of red, white, Yukon gold and sweet potatoes) washed, scrubbed and cut into bite-sized pieces
1 medium onion, peeled and sliced into ¼-inch rings
2 tablespoons olive oil
1 to 2 tablespoons finely chopped fresh rosemary
Salt and freshly ground pepper
Rosemary sprigs for garnish (optional)

Method

  1. Preheat oven to 425°.
  2. Place potatoes in a bowl and toss with the olive oil and chopped rosemary. Arrange in a single layer in a shallow roasting pan or sheet pan and roast until tender when pierced with a fork, 30 to 40 minutes, depending upon the size. Stir the potatoes a few times while cooking so that they brown evenly.
  3. Season with salt and pepper. Garnish with rosemary sprigs.

Substitute other root vegetables such as carrots, parsnips or beets for some of the potatoes. Cubes of butternut or other hard winter squash can also be added.


Nutrition at a Glance

Calories: 120
Total fat: 7g
Saturated fat: 1g
Cholesterol: 0mg
Total carbohydrate: 14g
Dietary fiber: 2g
Protein: 1g


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Special Summer Pesto

PestoPrep Time: 10 min
Cook Time: 0 min
Level of Difficulty: Easy
Makes about 2 cups or 4 servings

Ingredients

2 cloves garlic
¼ cup fresh basil leaves
¼ cup parsley
3 cups greens such as spinach, kale, chard or beet greens, roughly chopped
¼ cup grated parmesan cheese
¼ cup pine nuts or chopped walnuts, lightly toasted
¼ teaspoon salt
2 small or 1 medium tomato cut in rough pieces
1 tablespoon olive oil
Optional: ½ cup tofu or mayonnaise

Method

  1. Blend all ingredients except the tomatoes in a food processor or blender.
  2. Add the tomato pieces and olive oil and process until it is a sauce.
  3. Add tofu or mayonnaise and blend well if you want a “creamy” pesto.

Serving Suggestions:

  • Most people eat pesto as a sauce for pasta; you can use regular or lower-carbohydrate pastas. Remember to cook your pasta only until it is “al dente.” Try mixing a small portion of tortellini with a big helping of roasted vegetables and a dollop of pesto sauce.
  • Mix some pesto with cooked white beans or hummus (Middle Eastern dip made with garbanzo beans and sesame paste).
  • Fill raw or pre-cooked bell peppers halves with pesto.
  • Toss cooked vegetables with some pesto and wrap in a warm tortilla.
  • Serve pesto as a sauce for fish or shrimp. (See Prawns with Pesto Sauce.)
  • Use pesto as a spread for a warm sandwich of roasted chicken or vegetables.
  • Pesto makes a tasty and colorful sauce for pizza, alone or mixed with tomato sauce.
  • Use pesto as a dip with whole grain crackers or cooked or raw vegetables.

Nutrition at a Glance (per serving)

Calories: 120
Total fat: 10g
Saturated fat: 2g
Total carbohydrate: 4g
Dietary fiber: 2g
Protein: 6g


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Steamed Winter Vegetables with Peanut Sauce

broccoli cauliflower in bowlPrep Time: 5 min
Cook Time: 5 min
Level of Difficulty: Easy

Ingredients

Steamed Winter Vegetables
½ pound fresh or frozen broccoli and cauliflower (about 3 cups)

Peanut Sauce
¼ cup creamy peanut butter (see above)
2 tablespoons rice vinegar
1 tablespoon soy sauce
1 clove garlic
¼ to 1/3 cup water
1/8 teaspoon cayenne pepper or red pepper flakes

Optional
¼ to ½ teaspoon grated fresh ginger root

Method

  1. If using fresh vegetables, wash and cut into bite-sized pieces of florets and stems. Or, the vegetables can be trimmed and cooked in large clusters. Cook by steaming in a large pot or microwave until the broccoli is a vibrant green and the vegetables are tender. To prevent the vegetables from overcooking and losing the bright green color, place them in a colander and quickly rinse with ice-cold water immediately after cooking.
  2. To make sauce, mix all ingredients except water together in a small saucepan. Pour in ¼ cup of water and mix with a wire whisk. Add additional water, if needed, for the desired texture. Heat until warm.
  3. Pour sauce over vegetables or serve on the side.

Winter vegetables include the cruciferous vegetables that are known to reduce risk of cancer. Some of the familiar crucifers are broccoli, cabbage, bok choy, kale, collards, cauliflower and brussels sprouts. Spinach is another cool-weather crop and a great source of iron, magnesium, vitamin C and plant sources of vitamin A called carotenoids that are powerful antioxidants. The winter squashes (butternut, acorn, turban, kabocha, kuri and the like) are also good sources of vitamin A, but they are starchy vegetables with 15 grams of carbohydrate per half-cup serving rather than 5 grams like many less-starchy vegetables. For this recipe, you can use any mixture of these winter vegetables.

Peanut sauce is a good way to entice many picky eaters to eat their vegetables, and it's a nice change from traditional cheese or white sauces. Peanut sauce can easily be made into peanut dressing and peanut dip by mixing more liquid such as broth, cooking liquid from vegetables, lemon or lime juice, coconut milk, vinegar, soy sauce and water. The peanut sauce can be stored in the refrigerator for up to two weeks.

About Peanut Butter:

Choose peanut butter made from nothing but peanuts, with or without added salt (sometimes labeled “natural”). Peanut butter is best if it does not contain any added sugars and no hydrogenated fats. Lower-fat peanut butter is available, but it contains artificial additives.

Each tablespoon of peanut butter has 94 calories, 4 grams of protein, 3 grams of carbohydrate, 1.5 grams of fiber and 8 grams of fat; only 1.5 grams of that is saturated fat. The fat in peanut butter is a healthier unsaturated plant fat, primarily monounsaturated. Peanut butter also contains significant sources of niacin, a B vitamin, plus vitamin E and magnesium.

Nutrition at a Glance

(per serving)
Calories: 110
Total fat: 8g
Saturated fat: 1.5g
Total carbohydrate: 6g
Dietary fiber: 2g
Protein: 6g


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Pumpkin Seed Hummus

Pumpkin HummusLevel of Difficulty: Easy

Ingredients

Dip

2 cups pumpkin seeds, toasted
2 large garlic cloves
2 tablespoons Dijon mustard
½ cup rice vinegar
¾ cup olive oil
¼ cup hot water, or more if necessary
Kosher salt and freshly ground black pepper

Raw sliced vegetables for dipping
Zucchini
Celery
Belgian endives
Fennel bulbs

Method

  1. Put the pumpkin seeds and garlic in the bowl of a food processor or in a blender and pulse until uniformly ground, scraping down the sides as necessary. The mixture will be rough and sandy looking.
  2. Add the mustard and vinegar and pulse to combine. With the motor running, slowly drizzle in the oil, stopping to scrape down the sides of the bowl. Drizzle in the hot water, processing until it is the consistency of thick hummus. Season to taste with salt and pepper. Transfer to a small serving bowl.
  3. Serve with a variety of sliced vegetables for dipping

Adapted from Saladish, by Ilene Rosen


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Kale and Parsley Green Sauce

Dressing with parsley and kale

Ingredients

  • 2 small cloves garlic, minced
  • 1/8 cup slivered almonds
  • 1 teaspoon minced fresh red jalapeno pepper, seeds removed (optional)
  • 1/4 teaspoon salt
  • 1/2 cup packed kale leaves
  • 1/2 cup packed parsley leaves
  • 1/8 cup lukewarm water
  • 1 tablespoon red wine vinegar
  • 1/4 cup olive oil, extra virgin

Directions

  1. Place all ingredients in a small food processor and blend until mostly smooth.
  2. Without a food processor: Whisk the minced garlic, jalapeno pepper, salt, water, red wine vinegar and olive oil until emulsified (mixed together in suspension). Mince the almonds, kale and parsley leaves with a knife and stir into the sauce until well combined.

Offered by Ridley-Tree Cancer Center Oncology Dietitian Nutritionists


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Balsamic Berries

Balsamic BerriesPrep Time: 10 min
Level of Difficulty: Easy
Makes 4 servings

This is a very simple recipe that deserves repeating. During strawberry season, use fresh berries. The recipe will work with frozen berries, although the texture will be different.

This recipe uses slightly more balsamic vinegar than other similar recipes to produce additional marinade, which can be used to make a delightful salad dressing.

Ingredients

3 cups sliced fresh strawberries (about 3 baskets or 3 pints)
3 tablespoons aged balsamic vinegar
1 tablespoon Splenda, or equivalent amount of your favorite sugar substitute

Optional but highly recommended:
Sprinkling of freshly ground black pepper
1 or 2 fresh mint leaves, chopped chiffonade-style (see our Easy Tip below)

Method

  1. In a bowl, combine berries with the balsamic vinegar and Splenda. Toss gently.
  2. Cover and leave at room temperature for 30 minutes or refrigerate for one or two hours. Stir occasionally, if possible.

Serving Suggestions

  • Spoon berries into elegant parfait glasses or dessert bowls. Layer berries with cottage cheese, plain yogurt or a mixture of both for a more filling dessert or light breakfast. Top with slivered almonds.
  • You can make a delicious salad by tossing the berries along with all of the marinade with a salad mix of chopped spinach, arugula, red onions and sliced mushrooms.
  • Save the leftover marinade and use as a tasty salad dressing.

Tip

An easy way to chop leafy herbs or greens is to use the chiffonade method, which produces neat and decorative narrow strips. Neatly stack two or more leaves on top of one another, then roll them up tightly like a cigar. Starting at the very tip of your herbal “cigar,” make thin slices along the roll with a sharp chef’s knife, or use scissors to cut the roll into several narrow strips.

Nutrition at a Glance (per serving)

Calories: 45
Total fat: 0g
Saturated fat:0g
Carbohydrate: 10g
Dietary fiber: 3g
Protein: 1g


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Cheesy Artichoke Dip

Cheesy Artichoke Dip Prep Time: 10 min
Cook Time: 30 min
Level of Difficulty: Easy
Makes about 2½ cups, or 10 servings

Ingredients

½ cup artichoke hearts (canned or frozen without oil)
1 cup low-fat cottage cheese
2 tablespoons mayonnaise
3—4 tablespoons grated parmesan or Romano cheese
1 teaspoon prepared mustard
A few drops of hot sauce, to taste
¼–½ cup diced pimentos or roasted red peppers

Method

  1. In a blender or food processor, purée the cottage cheese. Add mayonnaise, parmesan or Romano cheese and mustard and blend.
  2. Add artichokes and purée. Mix in the pimentos.
  3. Place in a microwave-safe bowl, cover with plastic wrap and heat for 2 minutes. Remove cover carefully. Stir and heat for another 1 or 2 minutes until cheese is bubbly.
  4. Add hot sauce, additional cheese and salt as needed.

The dip can be baked in a 325° oven for about 30 minutes. Serve the dip with raw vegetables such as bell peppers and cucumbers, or with crackers, pita chips or tortilla strips. Or make a wrap with a whole grain tortilla, some of the dip, shredded lettuce and assorted vegetables.

Optional: Add minced green onion or chives. Add shredded crab or chopped baby clams.

Nutrition at a Glance (per ¼ cup serving)

Calories: 70
Total fat 3g
Saturated fat 0g
Total Carbohydrate 4g
Protein 4g


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The Berry Best Smoothie

PrBerry Smoothieep Time: 5 min
Level of Difficulty: Easy
Makes two servings
Serving size: approximately 1 cup

Ingredients

½ cup low-fat or low-carbohydrate milk, soymilk or rice milk
6 ounces silken tofu (½ package) or 6 ounces plain low-fat yogurt, or a combination
1 cup frozen blueberries (do not thaw)
½ small (6") banana
½ teaspoon almond extract
1 tablespoon flax meal
½ teaspoon Splenda or preferred sugar substitute
Optional: protein powder

Method

  1. Place all ingredients in a blender, cover and blend until smooth and creamy.

There are many things to consider when choosing a protein powder, such as:

  • Amount of protein: Read labels carefully; the serving size may be in tablespoons or in scoopfuls (scoops are provided in the containers).
  • Type of protein: Whey protein (derived from milk) is well tolerated by many people and has an added benefit of enhancing the immune system. Soy protein is beneficial for heart health and the kidneys and for women going through menopause. It may also help prevent breast and prostrate cancer. However, if you have a history of breast cancer, your physician might discourage the use of soy-based foods or protein powders. Milk and egg protein powders are also available.
  • Taste: Some powders use all-natural flavorings like pure vanilla for better flavor.
  • Texture: You'll want a powder that mixes easily.
  • Amount of lactose: It's important to check this if you are sensitive to this milk sugar.
  • Type of sweetener: A fruit smoothie usually needs only the "isolated" (pure) protein powder, since the fruit will sweeten it; or, you can add a sweetener to your taste. You can also purchase protein powders that contain sugar, fructose or honey or that contain artificial sweeteners such as Splenda (sucralose) or Equal (aspartame). Some also contain stevia, a natural plant-based sweetener, which is calorie- and carbohydrate-free.
  • Price: Comparing prices can be tricky, since the quantities and portion sizes vary.

Nutrition at a Glance (per serving)

Calories: 140 Total fat: 5g
Saturated fat: 1g
Total carbohydrate: 19g
Dietary fiber: 4g
Protein: 9g