Kale and Brussels Sprouts Salad

Recipes
  • Basic Information
  • Kale and Brussels Sprouts SaladSERVES 4
  • Ingredients:
  • 1/4 cup fresh lemon juice2 tablespoons Dijon mustard1 tablespoon minced shallot1 small garlic clove, finely grated1/4 teaspoon kosher salt plus more for seasoningFreshly ground black pepper2 large bunches of Tuscan kale (about 1 1/2 pounds total), center stem discarded, leaves thinly sliced12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife1/2 cup extra-virgin olive oil, divided1/3 cup almonds with skins, coarsely chopped1 cup finely grated Pecorino
  • Preparation:
  • To make the dressing, combine lemon juice, Dijon mustard, shallot, garlic, 1/4 teaspoon salt, and a pinch of pepper in a small bowl.  Stir to blend; set aside to let flavors meld.  Mix thinly sliced kale and shredded brussels sprouts in a large bowl.  Measure 1/2 cup oil into a cup.  Spoon 1 tablespoon oil from cup into a small skillet; heat oil over medium-high heat.  Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel–lined plate.  Sprinkle almonds lightly with salt.  Slowly whisk remaining olive oil in cup into lemon-juice mixture.  Season dressing to taste with salt and pepper.  Add dressing and cheese to kale mixture; toss to coat.  Season lightly with salt and pepper. Garnish with almonds.Author: Jessica Cooper
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Israeli Poached Eggs (Shakshuka)

Recipes
  • Basic Information
  • Israeli poached eggs, “Shakshuka,” is a warm, saucy satisfying dish. It  happens to be a great dish for diabetics, and the whole family can enjoy.
  • Nutritional Information:
  • Protein is a must have in a diabetic diet. Protein is essential for regulating blood sugar levels. 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 4 – 6:¼ cup olive oil1 medium onion, finely chopped4 garlic cloves, minced2 jalapenos, seeded & finely chopped1 15-ounce can chickpeas, drained2 teaspoons Hungarian sweet paprika1 teaspoon ground cumin1 28-ounce can whole peeled tomatoes, crushed by hand, juices reservedsea salt & freshly ground pepper¾ cup coarsely crumbled feta8 large eggs1 tablespoon chopped flat-leaf parsley1 tablespoon chopped cilantro (optional)
  • Preparation:
  • Preheat the oven to 425 degrees.  Heat oil in an ovenproof sauté pan over medium-high heat.  Add the onion, garlic and jalapenos; cook, stirring occasionally, until the oven is soft, about 8 minutes.  Add the chickpeas, paprika and cumin and cook for 2 minutes longer.  Bring to a boil then reduce to a simmer on medium-low heat and stir occasionally until sauce thickens slightly, about 15 minutes.  Season to taste with salt and pepper.  Sprinkle feta evenly over sauce.  Crack eggs one at a time and place over sauce, spacing evenly apart. Transfer the ovenproof sauté pan to the oven and bake until whites are set but yolks are still runny, about 8 minutes.  Garnish with the parsley and cilantro.  Serve with whole wheat pita or side salad for breakfast, lunch or dinner.Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator
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Hearty Vegetable and Lentil Stew

Recipes
  • Basic Information
  • Brought to us by Tracy Childs at CancerProject The prefect lunch or dinner, chock full of fiber and protein.  It makes great leftovers too!
  • Nutritional Information:
  • Friendly for Cancer, High Cholesterol, and Cardiovascular Health. Make this recipe on w day when you have more energy and store in individual portions in the freezer.  Reheat and enjoy on those days when you don’t feel like cooking.
  • Ingredients:
    • 5 cups water
    • 1 ¼ cup dry lentils
    • 1 onion, chopped
    • 1 red bell pepper, chopped
    • 1 green bell pepper, chopped
    • 3 carrots, chopped 
    • 1 vegetable bouillion cube
    • 1 teaspoon dried oregano
    • 1 teaspoon dried basil
    • ½ cup chopped fresh parsley
    • 1 6-ounce can tomato paste
    • 1 tablespoon minced garlic
    • salt and black pepper, to taste
    • 8 cups cooked brown rice or whole grain pasta
  • Preparation:
  • Heat water to a boil over high heat in a large saucepan. Add lentils, onion, bell peppers, and carrots. Bring to a boil again, reduce heat and simmer, covered, for 30 to 40 minutes, until lentils are mostly tender. Add bouillion cube, oregano, basil, parsley, tomato paste, garlic, salt, and black pepper. Return to a boil, then reduce heat and simmer for another 10 to 15 minutes, adding more water if necessary. Serve stew over cooked rice or pasta. Image by: by WordRiddenHearty Vegetable and Lentil Stew
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Healthy Oatmeal Cookies

Recipes
  • Basic Information
  • Adapted from the healthy foodie A deliciously healthy twist on a classic cookie.
  • Nutritional Information:
  • Nutrition Profile: Friendly for Cardiovascular Health and Weight Management.  Enjoy with a glass of skim milk or enriched, unsweetened soy milk for extra calcium.
  • Ingredients:
    • 1 cup whole wheat flour
    • 2 cups old fashioned rolled oats
    • 3 scoops vanilla protein powder
    • ¾ tsp baking soda
    • ¾ tsp baking powder
    • ½ teaspoon salt
    • 1 tablespoon cinnamon
    • ½ tsp nutmeg
    • 1 cup unsweetened apple sauce
    • ¾ cup egg whites
    • 1 tsp pure vanilla extract
    • ½ cup raisins
    • ½ cup walnuts
  • Preparation:
  • Preheat oven to 350 degrees.In a large bowl, combine flour, oats, protein powder, baking soda, baking powder, salt, cinnamon, and nutmeg.In a medium bowl, mix apple sauce, egg whites, and vanilla extract.  Add to large bowl and combine with dry ingredients.  Fold in raisins and nuts.

    Drop by teaspoonfuls onto baking sheet lined with parchment paper.

    Bake for 15 minutes or until cookies turn golden brown.  Cool on cooling rack and serve.

    Image Credit: by norwichnutsHealthy Oatmeal Cookies

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Guacamole

Recipes
  • GuacamoleBasic Information
  • A quick and easy heart-healthy appetizer, perfect for dipping! Makes 4 Servings. Prep Time: 10 minutes. 
  • Nutritional Information:
  • Friendly for Diabetes, High Cholesterol, and Cardiovascular Health. Low-carb, Low-cholesterol, High-fiber. To increase the fiber and antioxidant content and decrease calories and carbs, serve with fresh cut vegetables for dipping instead of tortilla chips.
  • Ingredients:
    • 3 ripe avocados (peeled and pitted).
    • ¼ cup plain Greek-style yogurt.
    • 1 cup prepared salsa.
    • ¼ teaspoon salt.
    •  3 tablespoons fresh cilantro (chopped).
    • 1 pinch cayenne pepper.
    • 1 tablespoon fresh lime juice.
  • Preparation:
  • In a medium bowl, mash the avocado into chunks. Add lime juice, salt, and cayenne pepper. Add salsa cilantro and yogurt; stir to combine.  Serve immediately with whole grain tortilla chips.
  •  
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Grilled Peaches With Gingersnaps

Recipes
  • Basic Information
  • A light summertime dessert. The gingersnaps give a little crunch and add some snap.  Adapted from Allrecipes (with contributor E. J. Newman)
  • Nutritional Information:
  • Nutrition Profile: Friendly for Cardiovascular Health and Weight Management.  Dietitian’s Tip: To make this dish more Diabetes-friendly, replace the regular brown sugar with 1 tablespoon of Splenda Brown Sugar Blend and use fat-free, sugar-free vanilla frozen yogurt.
  • Ingredients:
    • 1 firm peach, halved and pitted
    • 1 teaspoon canola oil
    • 2 tablespoons brown sugar
    • 2 scoops vanilla fat-free frozen yogurt
    • 2 gingersnap cookies, crumbled
  • Preparation:
  • Preheat an outdoor grill for high heat, and lightly oil the grate. Brush peach halves with canola oil. Place peach halves on the preheated grill. Grill until tender and peach is warmed through, about 10 minutes. Place the hot peach on a plate, skin-side down.

    Optional: Sprinkle with brown sugar, allowing the sugar to melt. Alternatively, use a small cooking torch to caramelize the sugar. Serve each peach half with 1 scoop of low fat vanilla frozen yogurt and gingersnap cookie crumbles sprinkled on top.Grilled Peaches With Gingersnaps

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Grilled Halibut with Artichoke Caponata

Recipes
  • Basic Information
  • Grilled Halibut with Artichoke CaponataServes 4
  • Ingredients:
  • For the caponata:¼ cup extra virgin olive oil1 medium red onion, small dice1 teaspoon sea salt½ teaspoon freshly ground pepper1 celery rib, small dice8 ounce organic package of GF frozen artichokes, thawed and sliced in half1 tablespoon capers, rinsed and drained10 pitted kalamata olives, sliced in half1 15-ounce can of organic chopped tomatoes, with juices3 tablespoons raisins¼ cup red wine vinegar1 tablespoon agave or GF honeyFor the halibut:4 wild center-cut halibut filets (about 5 ounces each)3 tablespoons extra virgin olive oilsea salt & freshly ground pepperFor garnish:3 tablespoons chopped parsley
  • Preparation:
  • For the caponata: coat a medium sauté pan with olive oil , sea salt and pepper, sauté the onion over medium-high heat for about 3 minutes, or until onions are translucent. Add the celery and artichoke hearts and cook until the artichoke hearts are slightly browned, about 3 minutes more. Add the tomatoes, olives and raisins to the pan. Simmer over medium-low heat, stirring frequently until the mixture thickens, about 25 minutes. Stir in the vinegar, agave and capers and season with salt and pepper, to taste.For the halibut: heat up a grill pan over medium-high heat until very hot. Lightly oil the pan with a paper towel held by tongs before grilling the fish. Drizzle the halibut on both sides with a little olive oil, salt and pepper. Grill until the flesh flakes easily with a fork, about 3-4 minutes on each side. Serve halibut with the caponata on top. Garnish with the fresh chopped parsley.Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator

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    Grilled Chicken Spinach Salad

    Recipes
    • Basic Information
    • A quick lunch or dinner, bursting with flavorful antioxidants and fiber! Makes 2 Servings. Prep Time: 15 Minutes. Cook Time: 15 Minutes. Ready In: 30 Minutes.
    • Nutritional Information:
    • Friendly for Hypertension, High Cholesterol, and Weight Management. To make this dish more Diabetes-friendly, choose a sugar-free raspberry vinaigrette dressing.
    • Ingredients:
      • 2 (5-6 oz.) skinless, boneless chicken breast halves
      • 4 cups baby spinach
      • 2 Tablespoons chopped walnuts
      • 1 cup fresh strawberries, halved
      • ¼ cup crumbled goat cheese
      • 4 Tablespoons favorite raspberry vinaigrette dressing
    • Preparation:
    • Grill or pan sear chicken over medium heat for 6-8 minutes on either side or until no longer pink. While chicken is cooking, toss baby spinach with walnuts, strawberries, and vinaigrette. Divide tossed spinach greens between 2 serving plates; slice chicken and arrange over salads. Sprinkle with goat cheese and serve immediately.Grilled Chicken Spinach Salad
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    Grilled Chicken Kabobs

    Recipes
    • Grilled Chicken KabobsBasic Information
    • Easy to prepare, delicious source of protein and veggies. Great summertime supper.8 Servings: Prep Time: 20 Min., Cook Time: 10-12 Min, Ready in: 1 Hour.
    • Nutritional Information:
    • Friendly for Diabetes, Cardiovascular Health, and Weight ManagementDietitian’s Tip:To increase your fiber and antioxidant intake, prepare some low-calorie, vegetable-only skewers using your favorite vegetables (onion, mushrooms, red bell pepper, eggplant, cherry tomatoes, asparagus and squash grill best).  Lightly spray with olive oil to prevent sticking and sprinkle with your favorite herbs.
    • Ingredients:
    • · 2 cups olive oil · Juice from 1 lemon · 1 tablespoon of Worcestershire sauce · 1 tablespoon minced fresh rosemary · 1 teaspoons salt or salt substitute · 1/4 teaspoon ground black pepper, or to taste · Or…for quick alternative marinade, use a low fat Italian dressing and add juice of lemon. · 5 skinless, boneless chicken breast halves – cut into 1 inch cubes · 12 large cherry tomatoes · 1 small onion peeled and cut in quarters, layers separated. · 1 narrow green zucchini, cut into half inch rounds. · 1 small green pepper, cut into squares (approx. 1”)
    • Preparation:
      1. In a medium bowl, stir together the olive oil, Worcestershire sauce, rosemary, salt, pepper and lemon juice. Place chicken and all veggies in marinade and chill in refrigerator for 30 minutes.
      2. After marinating, thread chicken, tomatoes, onion, zucchini and peppers (alternating for color) onto skewers and discard marinade.
      3. Preheat the grill for medium-high heat. Lightly oil the grill grate, and wait until fully heated before cooking. 
      4. Grill skewers for 8 to 12 minutes, turning once, or until the chicken is no longer pink in the center, and the juices run clear.  Serve w/Lemony Quinoa
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    Greek Turkey Meatballs with Cucumber Raita

    Recipes
    • Basic Information
    • Greek Turkey Meatballs with Cucumber Raita
    • Ingredients:
    • MAKES 16 (2 OUNCE) MEATBALLS – For the turkey meatballs:1 pound lean ground turkey meat, preferably organic1/8 cup oregano leaves, chopped1/8 cup mint leaves, chopped½ cup parsley leaves, chopped3 cloves of garlic, minced (about 1 ½ teaspoons)1 (12 ounce) jar of roasted red peppers, drained, patted dry, and chopped2 teaspoons lemon pepper2 teaspoons sea salt1 cup crumbled feta cheese2 teaspoons lemon juiceFor the cucumber raita:2 cups of plain Greek yogurt, such as Fage½ small red onion, minced½ small cucumber, peeled, seeded and miced½ Serrano pepper, seeded and miced1/8 cup of fresh mint, minced1 clove of garlic, minced (1/2 teaspoon)pinch of cayenne pepper¼ teaspoon cumin½ teaspoon turmeric¼ teaspoon freshly ground pepper¼ teaspoon salt1 teaspoon fresh lemon juice
    • Preparation:
    • In a large mixing bowl, combine all ingredients and blend well.  Prepare the raita at least 30 minutes in advance and refrigerate to allow its flavors to meld. Preheat the oven to 350.  Mix the ground turkey, oregano, mint, parsley, garlic, red peppers, lemon pepper, salt, feta cheese and lemon juice together in a large bowl, blending in the cheese until no large crumbles remain. Using a 2-ounce scoop (about 1/8 cup) to measure, roll into 16 balls and place on a baking sheet lined with parchment paper.  Bake for about 25 minutes, or until the outside of the meatballs brown and the center is cooked through.  Serve meatballs with the cucumber raita on the side. Author: Jessica P. Cooper  HHC, AADP, Health Supportive Chef and Nutrition Educator
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