Recipes

Gluten-Free Chocolate Macaroons

RecipesJanuary 27, 2019

Basic Information
YIELD: APPROXIMATELY 14-16 COOKIES
Ingredients:
½ cup semi-sweet chocolate pieces2 large egg whitespinch sea salt½ cup -2 tablespoons maple crystals, ground (or finely ground maple sugar)½ teaspoon vanilla1 cup unsweetened shredded coconut3 tablespoons cocoa powder, sifted
Preparation:
Preheat the oven to 350 degrees. Line a cookie sheet with parchment paper.Using a double boiler, melt chocolate over simmering water and set aside to cool.In a medium bowl, add salt to egg whites and beat with electric mixer. Slowly add maple crystals to form soft peaks.Using a spatula, gently fold in vanilla and coconut. Try not to over mix it as this will create a tougher cookie.Add cocoa powder and the cooled melted chocolate. Gently stir to incorporate all ingredients. Using a 1-ounce ice cream scoop, scoop out cookies onto cookie sheet leaving room for slight spread.Bake for 15-20 minutes. Cool and serve.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator

Gazpacho

RecipesJanuary 27, 2019

Basic Information
Great Low Calorie Soup Helpful in Weight Management, Adapted from Allrecipes. 10 Servings: Prep Time 20 Minutes – Ready in 2 hours 20 Minutes.
Nutritional Information:
Friendly for Diabetes, Cardiovascular Health, and Weight Management. Low-carb, Low-sodium, Low-fat, Low-calorie, High-antioxidant content. Dietitian’s Tip: Beginning your meal with a low-calorie soup can help you feel full and eat less at a meal, which can help with weight management.
Ingredients:
- 4 cups low-sodium tomato juice
- 1 onion, minced
- 1 green bell pepper, minced
- 1 cucumber, chopped
- 2 cups ripe, chopped tomatoes
- 2 green onions, chopped
- 1 clove garlic, minced
- 3 tablespoons fresh lemon juice
- 2 tablespoons red wine vinegar
- 1 teaspoon dried tarragon
- 1 teaspoon dried basil
- 1/4 cup chopped fresh parsley
- salt and pepper to taste
- 1 Cup low-fat sour cream or plain Greek-style yogurt (optional)
Preparation:
In a blender or food processor, combine tomato juice, onion, bell pepper, cucumber, tomatoes, green onions, garlic, lemon juice, red wine vinegar, tarragon, basil, parsley, sugar, salt, and pepper. Blend until well-combined but still slightly chunky. Chill at least 2 hours before serving. Garnish each bowl with a small dollop of sour cream or greek yogurt and serve cold.

Garlicky Kale

RecipesJanuary 27, 2019

Basic Information
Gluten Free Garlicky Kale Serves 3
Ingredients:
large bunch of kale, 2 tablespoons extra virgin olive oil sea salt5 cloves of garlic, crushed and chopped1/4 cup Parmesan cheese (optional)crushed red pepper flakes, to taste
Preparation:
To de-stem each kale leaf, grab the main stalk in one hand and strip the leaf from the stem all the way up with the other. I then tear the big leaves into bite-sized pieces, but you can use a knife for this if it is easier. Wash the greens in a big bowl of clean water to remove any dirt or grit. Drain, rinse again, and set aside. In a large skillet, heat the olive oil over medium heat. When the pan is really hot, add a couple big pinches of salt and the greens. Stir continuously until their color gets bright green, and they just barely start to wilt- about 3 minutes. When the kale is almost finished, add the garlic just about thirty seconds before you want to remove from the heat. Sauté for a little longer (do not let the garlic turn brown) and then remove from the heat. Add the Parmesan and a big pinch of crushed red pepper flakes, and stir. Taste for seasonings and serve immediately.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator

Garlic Roasted Cauliflower

RecipesJanuary 27, 2019

Basic Information
Gluten Free Garlic-Roasted Cauliflower: Serves 6
Ingredients:
1 head garlic, cloves separated but not peeled1 large head cauliflower, trimmed and cut into large florets4 ½ tablespoons olive oil2 ½ teaspoons sea salt1 teaspoon ground black pepper¼ cup finely chopped flat-leaf parsley3 tablespoons pine nuts, toasted2 tablespoons fresh lemon juice
Preparation:
Heat oven to 450 degrees F. Bring a small pot of water to a boil and add the garlic cloves. Boil for 15 seconds; drain and peel. Cut the largest cloves in half lengthwise. On a rimmed baking sheet, toss the cauliflower with the garlic, 3 tablespoons olive oil, 2 teaspoons salt, and black pepper. Spread into a single layer and roast, stirring twice, until the cauliflower is tender and the garlic is lightly browned, 20 to 25 minutes. Transfer the cauliflower to a large bowl with the garlic and pan juices. Add the remaining 1 ½ tablespoons olive oil, parsley, pine nuts, and lemon juice. Sprinkle with ½ teaspoon salt, toss well and serve hot or warm. Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator

Fresh Corn Soup and Red Pepper Coulis

RecipesJanuary 27, 2019

Basic Information
Fresh Corn Soup and Red Pepper CoulisServes 5-6
Ingredients:
For the soup:2 tablespoons extra virgin olive oil1 large onion, small dice1 ½ teaspoons sea salt6 cups vegetable or low-sodium chicken stock10 ears fresh corn, kernels removed1 potato (about 1 cup), peeled & cut into medium dice For the red pepper coulis (yield approx. ¼ cup)1 large red pepper2 tablespoon extra virgin olive oil½ teaspoon sea salt1-2 teaspoons hot saucewater to desired consistency
Preparation:
For the soup: In medium pot, heat oil. Add onions & salt & sweat until onions soften, about 10 minutes, stirring often to prevent browning. Add stock, corn kernels & potato. Bring to a boil, covered. Lower heat & simmer with lid ajar for 20-25 minutes. Puree mixture in blender until creamy. Taste and adjust seasonings as needed. For the coulis: Preheat the oven to high broil. Roast red pepper until charred. Sweat in paper bag or covered bowl for 10-15 minutes. Remove skin, scraping with knife & wipe with damp towel. Then remove the seeds and roughly chop pepper. In blender, puree pepper with oil, salt & hot sauce. (Puree should be thin enough to use in a squeeze bottle). Serve soup with a small swirl of the red pepper coulis.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator

Everything but the Kitchen Sink Vegetable Stir-Fry

RecipesJanuary 27, 2019

Basic Information
EVERYTHING BUT THE KITCHEN SINK VEGETABLE STIR-FRY
Ingredients:
SERVES 4:3 tablespoons of toasted sesame oil, plus more as needed1 medium yellow onion, sliced thin2 cloves of garlic, minced1 inch piece of ginger, peeled and sliced thinHalf a head of chinese cabbage, cut into thin ribbons8 ounces of shitake mushrooms, sliced thin1 orange or red bell pepper, seeds and ribs removed and sliced thinhalf a bunch of kale, stem removed and cut into bite-size strips1 small can of water chestnuts¼ cup of tamari or shoyusea salt to taste
Preparation:
Heat up a wok or large skillet with the sesame oil. Saute the onion until softened and translucent, about 8 minutes. Add the garlic and ginger and saute another minute. Add the mushrooms and bell peppers and sauté another 8 minutes until tender. Then add the cabbage, kale and tamari sauce to the mixture. Cook until everything is wilted and soft. Taste and season with more salt if needed. When everything is cooked, add the water chestnuts and stir to warm through. Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator

Easy and Healthy Vegetable Unfried Rice

RecipesJanuary 27, 2019

Basic Information
Easy and Healthy Vegetable Unfried Rice: Serves 8
Nutritional Information:
Gluten Free
Ingredients:
1 tablespoon olive oil1 small onion, sliced or chopped2 cloves garlic, minced1 large carrot, peeled, small dice¾ cup fresh or frozen peas½ bunch scallion, cut in dice on a diagonal1 tablespoon grated ginger4 cups cooked long grain brown rice2 tablespoons tamari soy sauce2 teaspoons toasted sesame oil1 organic egg (optional)
Preparation:
Sauté onion in olive oil for 5 minutes on medium heat, until softened. Add the garlic to the onion and sauté another minute. Add the carrots and peas & sauté for another 5 minutes.When carrots and peas are softened slightly, add the scallion and ginger. Sauté for about 5 minutes so the flavors can melt into each other.Add rice & sprinkle with water. Water gives extra steam to the dish. Add tamari soy sauce & toasted sesame oil. Lower heat & cook for 5 minutes more, stirring occasionally.TIP: Beat an egg together with the tamari & sesame oil. Pour this mixture into the pan & move it around quickly with a fork to spread the egg as it cooks.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator

Crispy Frizzled Brussels Sprouts

RecipesJanuary 27, 2019

Basic Information
Beans are one of the best sources of fiber on the planet and the ultimate blood sugar regulator.
Nutritional Information:
Beans are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that help stabilize your body’s blood-sugar levels and keeps hunger in check. The soluble fiber in beans influences the rate by which glucose is absorbed. They raise blood sugar very, very slowly, which improves the regulation of blood sugar and insulin.
Ingredients:
YIELD 8-10 SERVINGS: 1 pound black turtle beans, soaked2 quarts veggie stock2 large onions, small dice6 medium cloves garlic, minced2 tablespoons extra virgin olive oil2 tomatoes ½ teaspoon dried oregano1 teaspoon ground cumin1 tablespoon + 1 teaspoon chili powder2 bay leaves¼ cup mirin (sweet rice wine) OR 1 tablespoon dry sherry3 tablespoon brown rice vinegarsea salt & freshly ground pepperFor Garnish: ½ cup chopped whole scallions for garnish · 1 ripe plum tomato, small dice · ½ bunch of cilantro, finely chopped · 1 lime, juiced · 1 avocado, small diceFor the Tofu Sour Cream (makes 2 cups): 12 ounces soft tofu · juice of 1 lemon · 1 teaspoon sea salt · 1 tablespoon olive oil · 2 tablespoons water · ¼ – ½ bunch chives or dill
Preparation:
Drain beans & place them in 4-quart soup pot with the stock. Bring beans to a boil, skimming foam that rises to surface. Reduce heat, cover & cook for 45 minutes. While beans are cooking, heat oil & sauté onion & garlic over medium heat in 10-inch sauté pan for 4-5 minutes. While onion & garlic are sautéing, drop tomatoes into bean pot for 30 seconds; remove using slotted spoon. Peel. Cut in half crosswise & squeeze out seeds. Chop coarsely & add to skillet, along with oregano, cumin & chili powder. Cook, stirring for 2-3 minutes. Scrape contents of the skillet into the soup pot. Add bay leaves. Cover pot & simmer for 30-40 minutes. Add mirin or sherry, vinegar & salt & continue to simmer for another 15 minutes. If you wish, puree 2 to 3 cups of the soup in blender or food processor to create a thicker, smoother texture. For the garnish, add the chopped tomatoes, scallions, cilantro, lime juice and sea salt to taste. For the tofu sour cream, place tofu, lemon juice, salt, olive oil and water in a food processor or blender. Blend until smooth and creamy. Add chives or dill to taste and puree until well incorporated. Remove bay leaves from soup pot & season with salt & pepper. Ladle into soup bowls & serve, garnished with a dollop of tofu sour cream, chopped tomato scallion salsa, and diced avocado. Author: Jessica P. Cooper HHC, AADP Health Supportive Chef and Nutrition Educator

Crispy Frizzled Brussels Sprouts

RecipesJanuary 27, 2019

Basic Information
Crispy Frizzled Brussels Sprouts
Ingredients:
SERVES 4:1. Extra virgin olive oil2. 1 clove of garlic, smashed3. pinch of red pepper flakes
4. 1 pint of Brussels sprouts, stemmed and leaves pulled apart

5. sea salt
Preparation:
Coat a large sauté pan with olive oil. Add the garlic and red pepper flakes and bring to medium heat. After about 2 minutes when the garlic has turned golden brown, remove from the pan and discard. Add the Brussels sprouts and toss to combine. Season with sea salt, cover and cook for 2-3 minutes, or until the sprouts have wilted. Remove the lid, raise the heat to medium-high and let the sprouts leaves brown and “frizzle,” about 8-10 minutes more. Taste and season with salt if desired.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition EducatorImage by x-eyedblonde

Cranberry Pork

Recipes, UncategorizedJanuary 27, 2019

Basic Information
A healthy and festive recipe that combines lean protein with a great source of antioxidants! 4 Servings: Prep Time: 5 Minutes, Cook Time: 12 Minutes, Ready In: 17 minutes
Nutritional Information:
Friendly for Diabetes, High Cholesterol, Cardiovascular Health, and Weight Management. Pair with roasted Brussels sprouts for extra fiber and cancer-fighting phytonutrients.
Ingredients:
4 boneless pork loins,½ inch thicksalt and ground black pepper to taste½ cup whole cranberry sauce1 Tablespoons orange juice1 Tablespoon honey¼ teaspoon ground ginger1/8 teaspoon nutmeg
Preparation:
1. Preheat large, nonstick skillet lightly sprayed with cooking spray over medium-high heat. Lightly sprinkle pork on both sides with salt and pepper. Reduce heat to medium and cook pork loins for 8-10 minutes until done, turning once. Transfer to a plate and cover loosely with foil to keep warm.2. In a small bowl, combine cranberry sauce, orange juice, honey, ginger, and nutmeg. Add mixture to skillet and cook uncovered for 1 to 2 minutes until sauce is slightly thickened. Serve over pork.