Recipes

• Basic Information
• Zesty Mexican Corn Salad, Serves 8
• Ingredients:
• 8 ears fresh corn, silks removed, husk on, soaked in cold water 30 minutesCanola oilSea salt and freshly ground black pepper¼ cup crème fraiche2 limes, juiced and 1 zested1 tablespoons ancho chili powder¼ cup chopped fresh cilantro leaves¼ cup grated cotija cheese
• Preparation:
• Heat grill on high heat. Grill corn until charred on all sides, about 10 minutes. Take off the grill and carefully remove the kernels with a sharp knife. Add the corn and the remaining ingredients to the hot sauté pan and cook, stirring occasionally, until creamy and heated through.Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator

• Basic Information
• Gluten Free Warming Winter Pan-Roasted Root Vegetables Serves 4-6
• Ingredients:
• 2 tablespoons unsalted butter (¼ stick)2 tablespoons extra virgin olive oil1 turnip, peeled and 1 inch diced8 Brussels sprouts, halved2 carrots, peeled and cut into 1 inch dice2 parsnips, peeled and cut into 1 inch dice1/2 celery root, peeled and cut into 1 inch dice4 fresh thyme sprigs1 1/2 teaspoons salt1/2 teaspoon freshly ground black pepper2 celery ribs, 1 inch dice
• Preparation:
•  Melt butter and olive oil in a large sauté pan that has a tight fitting lid. When the butter is melted, add the turnip, carrots, parsnips, celery root, Brussels sprouts, thyme, salt and pepper. Toss to coat. Cover the pan and cook over medium-low heat for 10 minutes. Add the celery and stir the vegetables. Cover the pan again and continue to cook for another 5 minutes, until all the vegetables are tender. If they’re too dry, add a few tablespoons of water. Taste for seasonings and serve.Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator

Basic Information

• A deliciously warm and sweet dessert – perfect for entertaining. 4 Servings: Prep Time: 5 Minutes.  Cook Time: 10 Minutes.  Ready in: 15 Minutes.

Nutritional Information:

• NUTRITION PROFILE: Friendly for Cardiovascular Health and Weight Management. DIETITIAN’S TIP:Top with chopped walnuts to add heart healthy fats and protein.

Ingredients:

4 small apples (Braeburn or Granny Smith), cored and cut into slices, 2 teaspoons butter, 4 small scoops vanilla low-fat ice cream or frozen yogurt, 4 tablespoons brown sugar, 1 teaspoon ground nutmeg

Preparation:

• Warm butter in non-stick skillet over medium heat.  Add brown sugar and nutmeg; stir until smooth.  Add apples and cook for 8 minutes, or until apples are tender.  Spoon apples over scoop of ice cream and serve immediately.

• Basic Information
• A quick and easy anytime snack. Makes 1 Serving. Prep Time: 5 minutes.
• Nutritional Information:
• NUTRITION PROFILE: Friendly for Cancer and Cardiovascular Health High Protein High-fiber.  DIETITIAN’S TIP: For variety, try adding or swapping your favorite fruits, such as bananas, blueberries, or peaches.  You can also sprinkle with granola or trail mix and enjoy with a spoon.
• Ingredients:
• 1 cup frozen strawberries, 1 cup 2% fat Greek-style yogurt, 1 Tablespoon ground flaxseed (optional)
• Preparation:
• Put all ingredients into a blender.  Blend at high speed until it has reached desired consistency.

• Basic Information
• A delicious and healthier version of a crowd pleaser!
• Nutritional Information:
• DELICIOUS AND FRIENDLY FOR CARDIOVASCULAR HEALTH. To increase the fiber and antioxidant content and make it Diabetes friendly, serve with fresh cut carrots, celery, and peppers in place of tortilla chips.
• Ingredients:
• •  10 oz. chopped frozen spinach, thawed and squeezed dry
    14 oz. canned artichokes, drained and chopped
  •  juice from 1 squeezed lemon
    1 medium onion, chopped
    1 clove garlic
  • 1 12-oz. bag shredded, reduced-fat cheese blend, such as mozzarella and parmesan
  • 2 Tablespoons reduced-fat mayonnaise
  • 2 Tablespoons reduced-fat sour-cream
  • 1 bag multigrain tortilla chips
• Preparation:
• 1.       Preheat oven to 350 degrees.3.       In a small pan, lightly sautee chopped onion over medium heat until nearly transluscent.  Add garlic and sautee for an additional 1 minute.  Cobime garlic and onions with spinach mixture.5.       Spread mixture into a lightly greased casserole dish and bake for 45 minutes, or until lightly browned and bubbling.
• Serve immediately with chips.
• 4.       Add mayo, sour cream, and  most of the shredded cheese to mixture and blend thoroughly.
• 2.       In a large bowl, combine spinach artichokes, and lemon juice.

• Basic Information
• A great gluten free dish for lunch or dinner! Serves 4
• Ingredients:
• 1 spaghetti squash1 (8 oz.) package tempeh, grated¼ c olive oil1 cup red wine1 Spanish onion, peeled & small diced1-2 teaspoons sea salt1 ½ tablespoons garlic, minced1 teaspoon dried oregano, if fresh use 1 tablespoon of picked leaves3 ¼ cups tomato puree (28 oz. can)1 teaspoon dry basil, if fresh use 3 tablespoons picked leavesblack pepper to tasteOptional: 2 tablespoons rice syrup (if tomatoes seem too acidic)
• Preparation:
• Preheat the oven to 425 degrees. Carefully cut the squash in half, lengthwise & remove the seeds. Rub the inside with olive oil & place open side down in a baking dish with a ½ inch of water. Bake for 45 minutes, or until a knife pierces easily through the squash. While squash is baking, prepare the sauce. Grate the tempeh on the large teeth of a box grater. Sauté the tempeh in 3 tablespoons of olive oil until browned. Add the remaining olive oil & the onion with 1 teaspoon of salt and keep cooking until onions are soft. Add the garlic, oregano & basil cook for a few minutes longer (unless you are using fresh oregano & basil, then add fresh ingredients in the last 20 minutes of cooking time). Add 1 cup of red wine & reduce until almost dry. Pour in the tomato puree & cook covered for 15-20 minutes. Season with salt, pepper & rice syrup (if needed). When the squash is cooked & cooled a little, use a fork to scrape the squash flesh into spaghetti-like strands. Mix sauce & squash together in a bowl & serve.Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator

• Basic Information
• A quick and tasty breakfast, lunch or dinner! Makes 1 Serving. Prep Time: 2 min.  Cook Time: 5 minutes.
• Nutritional Information:
• Nutrition Profile: Friendly for Diabetes, High Cholesterol, and Cardiovascular Health. Dietitian’s Tip: To increase the fiber and antioxidant content, serve with a cup of fresh fruit in place of the whole wheat tortilla.
• Ingredients:
• • 1 whole egg
  • 1 egg white
  • ¼ cup prepared salsa
  • ¼ cup black beans
  • ¼ cup reduced fat shredded Mexican blend cheese
  • ground black pepper, to taste
  • 6 inch whole wheat tortilla
  • nonstick cooking spray
• Preparation:
• Directions: Coat small nonstick skillet with cooking spray; heat skillet over medium heat.  Pour in scrambled egg and egg white and cook over medium heat until egg starts to set.2. Roll mixture into warmed tortilla and serve immediately.
• 1. Scramble in salsa and black beans and cook for 1 to 2 minutes until heated thoroughly. Mix in shredded cheese and sprinkle with black pepper to taste.

• Basic Information
• Protein is essential for regulating blood sugar levels, the protein in eggs is a healthy choice for diabetics.
• Nutritional Information:
• Organic eggs are rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for controlling or preventing type 2 diabetes. One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making egg whites a perfect food for blood sugar control, not to mention weight-loss or maintenance.
• Ingredients:
• SERVES 42 long red (finger) chilies, sliced crosswise ¼” thick1 cup red wine vinegar or Japanese rice vinegar, plus more as needed3 tablespoons olive oil1 leek, chopped finely1 clove of garlic, minced6 eggs1 carrot, small diced1 cup chopped spinach, dandelion, watercress or chard
• Preparation:
• To make the pickled chilies, put the chilies in a nonreactive container.  Pour in the vinegar, adding more if needed to cover the chilies.  Cover and refrigerate for at least 2 hours and up to 1 week. Beat the eggs in a small bowl.  Add 1 tablespoon of water to make batter lighter. Heat the oil in a frying pan.  Sauté leek for 3 minutes.  Add garlic & sauté another minute. Add carrots, cover & cook 5 minutes on low heat, until carrots are softened.  Remove veggies & put on a plate.  Add a little oil to the pan if it’s dry, add the eggs, & cook over medium heat for 3 minutes until eggs are mostly cooked.  Add greens & other veggies & stir everything together, scrambling the eggs.  Add salt & pepper to taste & serve with pickled chilies on top for a pop of heat.Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator
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• Basic Information
• Roasted Poblano Pepper Soup with Toasted Pumpkin Seeds
• Ingredients:
• SERVES 6-8
  • 3 large poblano peppers (about 1 pound)
  • 1 tablespoon coconut, olive or canola oil
  • 1 medium onion, medium dice
  • 2 teaspoons sea salt
  • 2 teaspoons ground cumin
  • 4 cloves garlic, minced (3 tablespoons)
  • 1 potato (8 ounces) peeled and medium diced
  • 4 cups vegetable stock
  • 1 cup unsweetened almond milk or coconut milk
  • 3 tablespoons lime juice (2-3 limes)
  • ¼ cup pumpkin seeds, toasted, for garnish
• Preparation:
• Place chilies over open flame or in the Broiler.  Using tongs to turn them, blacken and blister chilies on all sides.Transfer chilies to covered bowl to steam for 10 minutes.  When cooled, rub away blackened skin and seed chilies.  Rough chop them, and set aside.  In 2-quart pot over medium heat, add onions, 1 teaspoon of salt and cumin.  Sweat onions on low heat until they soften and become translucent.  Add garlic and sauté for 1 minute more.  Add potato, stock, and chilies.  Cover pot and bring to boil.  Lower heat and continue to simmer until potatoes are soft.  Add almond milk and remaining salt. Simmer for another 10 minutes, stirring frequently.  Puree soup in batches in blender until creamy.  Add lime juice.  Garnish with pumpkin seeds.Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator
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• Basic Information
• Gluten Free Raw Vegan Summer Squash “Spaghetti” with Pesto
• Ingredients:
• Squash2 pounds summer squash (zucchini or yellow squash)For Pesto1 medium bunch basil, leaves only (1 cup tightly packed)1 medium clove of garlic¼ cup extra virgin olive oil1 tablespoon + 1 teaspoon white miso½ teaspoon salt¼ cup pine nuts or walnuts
• Preparation:
•  Wash basil by swishing leaves in water; dry in salad spinner or between paper towels. Turn on food processor & drop garlic until minced; turn off processor & add basil.  Continue processing, adding oil, then miso, salt & nuts through feeder tube until mixture is creamy but not completely smooth. Store pesto in jar covered with a thin layer of olive oil in the refrigerator.  Note: For non-vegan pesto, replace the white miso with freshly grated Parmesan cheeseAuthor: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator