 |
In an effort to support your commitment to healthy living RAMC's Dietitian Judy Martin has found and adapted healthy recipes for you. Print them, try them, and enjoy!
|
Recipes by Category
Breakfast
| |
Pear and Pomegranate Salad
3 pears, cored and cut into wedges
1 pomegranate, seeds only
1 tablespoon fresh lemon juice
2 tablespoons light brown sugar
¼ teaspoon nutmeg
½ teaspoon ground cinnamon
2 tablespoons finely chopped almonds
METHOD: Place the sliced pears and pomegranate seeds into a bowl. Toss with lemon juice to prevent browning. Combine the brown sugar and spices in a small cup or bowl, and then stir into fruit mixture. Cover and refrigerate for about 1 hour to blend flavors. Serve in individual dishes, and garnish with a sprinkling of chopped almonds. Nutrients per ¼ of recipe: 151 calories, 2.5 gm fat, 19 mg. sodium, 34 gm carbs with 4.8 gm fiber. Recipe from www.recipezaar.com, accessed 12/06/09
|
| |
Strawberry Kiwi Salad with Honey Raspberry Dressing
6 cups leafy greens
1 quart fresh strawberries, hulled and sliced
4 medium kiwi fruit, peeled and sliced
**You can use any combination of fruit that you like; star fruit (carambola is pretty)**
Dressing:
¼ cup honey
¼ cup raspberry flavored vinegar
2 tablespoons canola oil
1/8 teaspoon dill weed
METHOD: Combine greens and fruit in a serving bowl, or arrange on individual plates.
To make dressing: Combine all ingredients in a small jar and shake until blended. Pour dressing over salad. Nutrients per 1/6 of recipe: 165 calories, 5 gm fat, 28 gm carbs.
Recipe used by permission from Mom’s Updated Recipe Box by Donna Weihofen, RD
|
| |
Raspberry Spinach Salad
6 cups fresh spinach leaves
2 cups fresh or frozen loose-pack raspberries
Dressing:
¼ cup raspberry jam
¼ cup raspberry-flavored vinegar
2 tablespoons honey
2 tablespoons extra virgin olive oil
Dash of salt
½ cup chopped macadamia nuts or toasted almonds
METHOD: This salad looks best when arranged in individual servings. On plates, place spinach leaves and top with raspberries. In a small jar or bowl, combine jam, vinegar, honey, oil and salt. Cover and shake or blend until well mixed. When ready to serve, pour dressing over salad and toss to mix. Sprinkle with nuts. Nutrients per 1/6 of recipe: 150 calories, 7 gm fat, and 20 gm carbs.
Recipe used by permission from Mom’s Updated Recipe Box by Donna Weihofen, RD
Prepared by Judy K. Martin, MS, RD/CD, Dietitian at Reedsburg Area Medical Center, December 9, 2009
|
Mediterranean Vegetable Salad
2 large yellow bell peppers, sliced
3 large tomatoes
1/3 cup white wine vinegar
3 tablespoons olive oil
1 teaspoon dried oregano leaves
½ teaspoon salt
½ teaspoon pepper
½ teaspoon sugar
½ teaspoon ground mustard
2 cloves garlic, finely chopped
6 oz. spinach leaves
½ cup crumbled feta cheese
Sliced olives, if desired
METHOD: Place peppers and tomatoes in glass or plastic dish. Combine dressing ingredients (vinegar through garlic) in a jar and shake until well blended. Pour dressing over vegetables and stir to combine. Refrigerate at least 1 hour to blend flavors. When ready to serve, line individual plates or platter with spinach leaves. Drain vegetables using slotted spoon and place on spinach leaves. Garnish with feta cheese and olives.
Nutrients per 1/6 of recipe: 140 calories, 10 gm fat, 3 gm saturated fat, 11 gm carbs.
Recipe adapted from Betty Crocker’s Diabetes Cookbook, Wiley Publishing, 2003.
Healthy Meals
Mexican Meal in a Skillet
1 cup uncooked brown rice
1 pound extra lean ground beef
1 package taco seasoning mix or 1 recipe of Homemade Taco Seasoning Mix
16 ounce jar salsa
1 – 16 ounce can black beans. Rinsed and drained.
1 cup water
Optional – 1 cup diced green or red pepper, 1 cup frozen corn, grated low fat cheese for a garnish
Method: Cook rice according to package directions. While the rice is cooking, brown the ground beef with peppers if using. Drain any grease.
Sprinkle taco seasoning mix over beef. Add salsa, beans, corn (if using), and water. Cook for 3 -5 minutes or until heated through. Add the cooked rice and garnish with grated low fat cheese if desired.
For a vegetarian meal, omit the beef. Makes 4-6 servings. Nutrition info. for 1/6 of recipe: 280 calories, 7 gm fat, 2.5 gm sat. fat, 32 gm carbs, 6 gm fiber, and 24 gm protein. From Nancy Clark’s Sports Nutrition Guidebook 4th Edition
Homemade Taco Seasoning Mix – for one pound of meat
2 teaspoons dried minced onion
½ teaspoon salt (leave out for lower sodium)
1 teaspoon chili powder
1 Tablespoon cornstarch (leave out for taco dip)
¼ - ½ teaspoon crushed red pepper flakes, or as much as you like
¼ teaspoon dried oregano
½ teaspoon ground cumin
Method: Mix all ingredients together in a small bowl. Makes enough for 1 lb. of meat. For taco meat, add about ½ cup of water and simmer 10 -15 after the meat has browned. Per recipe: 60 calories, 1 gm fat, 0 sat. fat, 1190 mg. sodium, 12 gm carbs, 2 gm fiber, 1 gm protein.
Healthy Desert Recipes
Healthy Pumpkin Pie
Lower Fat Oil Pastry
1 1/4 cups all purpose flour
1/4 teaspoon salt (omit for lower sodium pie)
1/4 cup fat free milk
3 tablespoons vegetable oil
Method:
In a medium bowl, stir together flour and salt. Combine mild and vegetable oil; add all at once to flour mixture. Stir with a fork until dough forms a ball. If necessary, add 1 - 2 teaspoons more milk to make a smooth dough. On a lightly floured surface, roll dough into a 12 inch circle. Place in a 9" pie plate. Trim edges to 1/2" beyond edge of pie plate and crimp edges if desired.
Pumpkin Pie Filling
1 3/4 cups (1 15-oz. can) pumpkin
3/4 cup Splenda granular no calorie sweetener
1/2 teaspoon salt (may omit for lower sodium pie)
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/2 cup low cholesterol egg product, such as Egg Beaters, or 2 large eggs
1 12-oz. can fat free evaporated milk
Method:
Combine pumkin, Splenda, salt, cinnamon, ginger and cloves in a medium bowl. Add egg product or lightly beaten eggs and stir until combined. Stir in evaporated milk, mix well. Pour into prepared pie shell. B
Bake in preheated 375 degree F. oven for about 45-50 minutes, or until a knife inserted near the center comes out clean. Cool. Store in refrigerator.
Makes 8 servings. Per serving: 184 calories, 7 gms protein, 5 gms fat, less than 1 gm saturated fat, 31 gms carbs, 318 mg sodium
Judy’s “Almost Healthy” Cranberry and White Chocolate Chewy Cookies
1/2 cup (1 stick) butter
3/4 cup packed light or dark brown sugar
2 tablespoons orange juice
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 large egg
1 1/4 cups (5 oz.) whole wheat flour
2/3 cup white baking chips
1 cup dried cranberries
1 cup shelled pistachio nuts
Method: Preheat oven to 350 degrees F. Lightly grease 2 baking sheets or line with parchment paper.
Cream butter, sugar, orange juice, vanilla, baking powder, baking soda, salt together in mixing bowl. Beat in egg, scraping the bowl sides. The mixture will look curdled at this point, which is OK. Add the flour, mixing well. Stir in the chips, cranberries and nuts.
Drop the dough by tablespoons onto prepared baking sheets. Bake the cookies until they barely start to brown around the edges, about 14 minutes. Do not overbake for a chewy cookie. Let them cool in the pan.
Note: you can substitute any combination of nuts and dried fruits that you like. Chocolate chips can also be used in place of the white baking chips.
Nutrition information per cookie, based on a yield of 2 ½ dozen cookies: 115 calories, 6 gm fat, 40 mg. sodium, 1 gm fiber.
(Recipe adapted from King Arthur Flour Whole Grain Baking )
Healthy Picnic Ideas for Memorial Day
Rhubarb-Apple Crisp
This tasty recipe makes just two servings. Adding some fruits, nuts, and whole grains to dessert makes it better for you! Eat it warm from the oven for a delicious taste of spring!
1 cup thinly diced rhubarb
½ cup chopped peeled apple
3 tablespoons sugar
1 teaspoon instant tapioca (or use 1 teaspoon cornstarch)
¼ teaspoon cinnamon
Topping:
2 tablespoons flour
2 tablespoons dry oats
1 and ½ tablespoons packed brown sugar
1 tablespoon finely chopped pecans
1 tablespoon butter, melted
2 teaspoons maple syrup
1/8 teaspoon cinnamon
1/8 teaspoon salt
Method: Preheat oven to 350 degrees F. In a small bowl, toss rhubarb and apple with sugar, tapioca and ¼ teaspoon cinnamon to combine. Divide evenly into 2 small ramekins or oven-safe soup bowls. Large custard cups will work too.
For topping, mix flour, oats, brown sugar, pecans, butter, syrup, 1/8 teaspoon cinnamon and salt until combined and crumbly. Sprinkle over the rhubarb mixture.
Bake until bubbling and topping is lightly browned, about 25-30 minutes. Serve warm.
Nutrients per serving (1/2 of recipe) - 259 calories, 9 gm fat, 4 gm sat fat, 47 gm carbs, 3 gm protein, 3 gm fiber, 153 mg. sodium. Recipe adapted from www.eatingwell.com
New Three-Bean Salad
This updated three-bean salad is made with edamame, which are green soybeans, a rich source of protein. Find them in the frozen vegetable section of your grocery store; they are available either shelled or in the pod.
2 cups frozen shelled soybeans (edamame)
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz.) garbanzo beans (chickpeas), drained and rinsed
½ cup thinly sliced red onion
½ cup chopped fresh parsley
¼ cup olive oil
1 teaspoon finely shredded lime peel
¼ cup lime juice (from approx. one lime)
½ teaspoon salt
Cook soybeans according to package instructions. Drain and rinse with cold water. In large bowl, combine cooked soybeans, kidney beans, garbanzo beans, onion, and parsley.
In a small bowl, whisk together oil, lime peel, lime juice, and ½ teaspoon salt. Pour over bean mixture and toss to coat. Cover and store in refrigerator. Stir before serving.
Makes 10 servings. Per 1/10 of recipe: 174 calories, 8 gm fat, 1 gm sat. fat, 317 mg. sodium, 21 gm carbs, 6 gm fiber, and 9 gm protein. Recipe from Better Homes and Gardens.
Grilled Asparagus
It’s easy to grill asparagus along with your meat. Grilled asparagus has a delicious nutty flavor. Choose stalks about 1/2 “ in diameter; pencil-thin stalks do not work well for grilling. Bend each asparagus spear – holding one end in each hand. Where it breaks is where the tender part stops and the tougher stalk begins. Use the top tender part for grilling.
Brush lightly with olive oil and sprinkle with salt and pepper. For a different flavor, you could use a little garlic butter. On a hot grill, place each stalk the opposite way of the grill grates (so it doesn’t fall through!). You can also make a “raft” by placing a couple of wooden skewers sideways through several stalks of asparagus to hold them together.
Grill about 3-5 minutes on each side until stalks are lightly charred and asparagus is crisp-tender. Five medium spears of asparagus = 16 calories, 3 gm carbs, about 2 gm protein, and less than 1 gm fat.
Grilled Pineapple
Fresh pineapple tastes wonderful heated on the grill just until ‘caramelized’ and warmed through. It can be eaten alone as dessert, or served over frozen yogurt and/or angel food cake for a healthy, low-fat finish to your barbeque!
Cut fresh pineapple into spears. Oil grill or spray with non-stick coating before heating. Heat grill to hot. Add pineapple spears and arrange the opposite way of the grill grates, so they don’t fall through. Grill about 3-4 minutes on each side or until heated through and grill marks appear. Avoid overheating. ½ cup fresh pineapple = 40 calories, 10 gm carbs, less than 1 gram protein, less than 1 gm fat.
Grilled Banana Boats
Kids will love to create these! They are also good for camping because they can be wrapped in foil and heated over a wood fire. Use a barely ripe banana with green tips for best results.
For each serving, cut open the banana (do not peel) lengthwise stopping about ½ inch from each end. Using the tip of a knife, slice the banana (not through the peel) into chunks. Now the fun begins! Add what you like, arranging it between the slices. Try a little peanut butter, miniature marshmallows, or chocolate chips or slivers of a chocolate bar. If your banana is overflowing, wrap it in foil, and grill about 5 minutes or until the chocolate is melted. You can also cook the banana directly on the grill, keeping it right side up so the ingredients don’t fall out. Cook just until the skin is blackened and your ingredients are melted. Eat with a spoon right out of the peel! The nutrition information is for a 7-8” plain banana: 105 calories, 27 gm carbs, 3 gm fiber, 1 gm protein, less than 1 gm fat. One tablespoon of mini-chocolate chips would add another 70 calories. Recipe idea from www.dole.com
Marinated Grilled Ham Steak
A ham steak is a quick and easy item to grill. A one-pound steak will make about 4 servings. A marinade adds flavor and reduces those unhealthy compounds created when grilling meat.
1 one-pound center ham steak slice
Marinade:
½ cup orange juice
2 Tablespoons cider vinegar
1 Tablespoon brown sugar
½ teaspoon cloves
1 teaspoon molasses
1 teaspoon dry mustard
1 teaspoon powdered ginger
Whisk marinade ingredients together in small bowl and place in re-sealable plastic bag. Add ham steak and close bag tightly. Place in refrigerator to marinate for about 1 hour. Oil or spray grill with non-stick cooking spray and heat to medium heat. Drain and discard marinade. Grill ham for about 10-15 minutes until heated through. Per 4 oz. serving or about ¼ of ham steak: 150 calories, 9 gm fat, 3 gm sat. fat, 25 gm protein Recipe adapted from Taste of Home.
Herbs and Spices for Lower Sodium
Herb Marinated Chicken
Prepare marinade:
½ cup mixed fresh herbs, tightly packed
Freshly ground black pepper
¼ teaspoon salt, may omit for lower sodium
Juice of one lemon
2 tablespoons olive oil
2 cloves garlic, pressed
20 oz. package boneless skinless chicken breasts (or fish or other meat or vegetables as you like)
Start with a handful of fresh herbs, any combination you like of oregano, marjoram, thyme, rosemary, mint, chives or garlic chives, or basil. Wash the herbs, remove stems, and chop finely by hand or in the food processor. Combine with other ingredients in a resealable zip top bag, or in a shallow dish. Trim any fat from a 20 oz. package of fresh boneless skinless chicken breasts and add to marinade. Refrigerate for at least 20 minutes,turning occasionally. Drain and discard marinade, do not use for basting. Grill or broil the chicken as you prefer. Any other meat or fish or vegetables are also good with this marinade. Nutrition info. per ¼ of recipe using chicken: 220 calories, 10 gm fat, 2 gm sat. fat, 80 mg. cholesterol, 210 mg. sodium (70 mg. if you omit the salt), 2 gm carbs, and 29 gm protein. Note: Nutrition information for a marinade is only an estimate because it is difficult to estimate how much of the marinade actually is used. This nutrition info. includes all of the marinade. Recipe from Wisconsin State Journal.
Roasted Pork Tenderloin with Oregano-Coriander Rub
1 pork tenderloin, about 1 pound
1 teaspoon dried oregano, crushed
1 teaspoon ground coriander
½ teaspoon dried thyme, crushed
½ teaspoon ground cumin
½ teaspoon curry powder
¼ teaspoon coarse salt, such as Kosher salt
2 tablespoons chopped fresh parsley for garnish
Prepare dry rub: In small bowl, combine oregano, coriander, thyme, cumin, curry powder, and salt. Moisten pork tenderloin with water; coat with dry rub. Place in shallow dish and allow to marinate in refrigerator for 8 hours or overnight. Place roast on rack in shallow roasting pan and roast in 450 degree oven for about 30 minutes, or until meat thermometer reads 160 degrees, which may take about 25 to 30 minutes. Remove from oven and let rest for 10 minutes before slicing. Sprinkle with parsley. Makes about 4 servings. Nutrients per 4 oz. cooked serving (about ¼ of recipe): 170 cals, 4 gm fat, 1.5 gm saturated fat, 85 mg. cholesterol, 190 mg. sodium, 1 gm carbs, and 30 grams protein. Recipe from Pork Producers.
Homemade Seasoned Salt
A seasoned salt can be lower in sodium than an equivalent amount of plain salt, and add lots more flavor at the same time. A ¼ teaspoon of plain salt is about 590 mg. sodium, and a ¼ teaspoon of this homemade seasoned salt is about 340 mg. This seasoned salt has that barbecue flavor that we all crave, especially good on hamburgers or chicken.
1/3 cup table salt
2 tablespoons white sugar
2 teaspoons smoked paprika (available in spice shops, such as Penzey’s)
1 teaspoon garlic powder
1 and ½ teaspoons onion powder
½ teaspoon ground white pepper
½ teaspoon ground turmeric
¼ teaspoon ground thyme
In a small bowl, combine all the ingredients until thoroughly mixed. Store in a shaker jar. Nutrition information per ¼ teaspoon: 340 mg. sodium, no calories or fat. Recipe from www.allrecipes.com.
Curry-Cajun Spiced Chicken
This easy one-pan main dish has lots of flavor. It is a good example of ‘fusion’ cooking, combining flavors from 2 different cultures. Serve it with rice or pasta to soak up the sauce!
1/3 cup honey
3 Tbsp. water
3 Tbsp. prepared mustard
2 Tablespoons melted butter
2 to 3 teaspoons Cajun seasoning
2 to 3 teaspoons curry powder
1 teaspoon lemon juice
1 clove garlic, minced or pressed
About 1 and ½ lbs. of boneless, skinless chicken breast halves
Hot cooked rice
Method: In a 3-quart rectangular baking dish, combine honey, water, mustard, melted butter, and seasonings. Stir well. Add chicken breast halves and turn to coat with sauce. Arrange in a single layer. Bake, uncovered, in a 350 degree oven, for about 30 minutes. or till chicken is tender and no longer pink. Serve chicken and sauce over hot cooked rice. Nutrition information for 1/6 of recipe including ½ cup of rice: 438 calories, 11 gm total fat, 2 gm sat. fat, 89 mg. cholesterol, 389 mg sodium, 47 gm carbs, and 35 gm protein. Recipe from Better Homes and Gardens.
Rosemary and Chive Roasted Potatoes
These flavorful potatoes smell wonderful while roasting in the oven! New potatoes from the farmer’s market are especially good.
4 medium potatoes, scrubbed and unpeeled (about 1 ¼ lbs.)
2 Tablespoons extra virgin olive oil
2 Tablespoons chopped fresh chives
¼ teaspoon seasoned salt (see homemade recipe, or use commercial seasoned salt)
1/8 teaspoon black pepper, or to taste
Drizzle olive oil in baking pan. Cut potatoes in cubes and add to baking pan. Season with herbs and seasoned salt and pepper, and toss to coat evenly. Bake in 450 degree oven for about 20-25 minutes, or until potatoes are tender and lightly brown. Makes 4 servings. Nutrition info. per ¼ of recipe: 170 calories, 7 gm total fat, 1 gm sat. fat, 0 cholesterol, 90 mg. sodium, 26 gm carbohydrate, 2 gm dietary fiber, and 3 gm protein. Recipe adapted from Betty Crocker.
Recipes Using June Vegetables from the Farmer’s Market
Pea Pods with Orange-Ginger Butter
Pea pods taste good all by themselves, but this easy sauce takes them to a whole new level! Frozen pea pods can also be used for a wintertime version. Pea pods are a good source of fiber, Vitamin C, and also Vitamin K.
3 cups (about 12 oz. as purchased) pea pods or sugar snap peas
a pinch of dried powdered ginger (or use 1 tsp. fresh ginger, grated)
1 tablespoon butter
1 tablespoon orange marmalade
1 scant teaspoon apple cider vinegar
dash of black pepper
Method: Cook pea pods in a small amount of boiling water for about 2-3 minutes, or until crisp-tender. No need to add salt to the cooking water, the sauce adds plenty of flavor!
In a small saucepan, melt butter. Add powdered ginger and stir to combine. If using fresh ginger, cook and stir for about 1 minute. Add orange marmalade and heat and stir until melted. Add cider vinegar and pepper and stir until combined. Pour over hot cooked pea pods. Makes 4 servings, about 2/3 cup each. Nutrition Info per serving: 115 calories, 3 gm total fat, 2 gm sat. fat, 17 gm carbs, 4 gm fiber. (Recipe from Better Homes and Gardens)
Creamy Raspberry Salad Dressing for Green or Spinach Salads
This tasty dressing is easy to make. The calories and sodium are both about half (or less) than a typical bottled dressing.
2 and ½ teaspoons raspberry jam
½ cup light mayonnaise (I used Kraft reduced fat with Olive Oil)
2 tablespoons plus 2 teaspoons sugar
1 tablespoon raspberry vinegar
1 tablespoon milk
2 teaspoons poppy seeds
Method: In a small bowl, whisk raspberry jam until smooth, then whisk in mayonnaise until combined. Add sugar, vinegar and milk and whisk until smooth. Stir in poppy seeds. Makes about ¾ cup. Nutrition Info. per tablespoon = 45 calories, 3 gm fat, 65 mg. sodium, 5 mg. cholesterol, and 5 gm carbohydrates. (Recipe adapted from Taste of Home)
New Potato Salad
This potato salad is lighter and healthier than the traditional mayonnaise and egg kind. You can add any other vegetables you like, too. For a Greek variation, you can use Greek seasoning instead of the Italian seasoning, and add sliced olives, cherry tomatoes, and maybe some crumbled Feta cheese.
2 lbs. new red potatoes, scrubbed
¾ cup chopped red pepper
½ cup chopped green onions
Dressing:
1/3 cup olive oil
1/3 cup white wine vinegar
2 teaspoons Dijon-style mustard
1 and ½ teaspoons Italian seasoning
½ teaspoon salt
¼ teaspoon black pepper
Method: Place potatoes in a pot and cover with cold water. Bring to a boil and cook for about 20 minutes or until potatoes are tender. Drain and set aside while making dressing. (the potatoes will absorb more flavor if dressing is added while they are still warm) Slice or dice potatoes and place in medium bowl. For more fiber, leave the peelings on. Add red pepper and green onion.
For dressing: Whisk together olive oil, vinegar, mustard, Italian seasoning, salt and pepper until well combined. Pour over potatoes, red pepper and onion mixture. Refrigerate for at least 4 hours to blend flavors. Makes about 12 servings, ½ cup each. Nutrition info per serving: 120 calories, 6 gm fat, 1 gm saturated fat, 0 cholesterol, 125 mg. sodium, 13 gm carbohydrates, 1 gm fiber, and 35% of daily Vitamin C. (Recipe adapted from Better Homes and Gardens)
Classic Vinaigrette
This makes about ¼ cup, enough for 8-10 cups of salad greens, or 4-5 servings. A small wire whisk is the ideal tool to use to make this dressing. The mayonnaise and mustard act as ‘emulsifiers’ in this recipe, which means they keep the vinegar and oil combined so that they don’t separate so quickly.
½ teaspoon light mayonnaise (I used Kraft reduced fat with Olive Oil)
½ teaspoon Dijon mustard
1 Tablespoon white-wine vinegar
1 and ½ teaspoons grated onion
1/8 teaspoon table salt
dash of ground black pepper
3 tablespoons extra-virgin olive oil
Method: In a small bowl, combine mayonnaise and mustard and whisk together. Add vinegar, onion, salt and pepper and whisk until no lumps remain. Then, slowly whisk in olive oil. If you see pools of oil on the surface, stop adding oil and whisk until they disappear. When all oil is added, no oil should be visible on the surface. For best results, use dressing soon after preparing, but it can be left at room temperature for about an hour before it will start to separate. Nutrition information per tablespoon: 90 calories, 11 gm fat, 1.5 gm sat fat, 95 mg. sodium, 1 gm carbohydrate. Recipe adapted from Cook’s Illustrated.