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Recipes

Welcome to our recipe hub! Here you will find healthy recipes, as well as recipes we have had requests to post for items served at catered events. 

National Nutrition Month Recipes

Spicy Avocado-Cucumber Soup Recipe

This soup is creamy and a great alternate for soup as the weather warms up. This recipe calls for avocados and cucumbers, both of which are rich in antioxidants and fiber. The avocado contains heart healthy fats and helps make the soup nice and creamy.

Ingredients

Two 12oz cucumbers, peeled, and chopped

2 avocados, coarsely chopped

2 tsp. Thai green curry paste

2 tsp. sugar

2 tsp. grated lime zest

1 Serrano chile, seeded and chopped

One 13oz can of unsweetened coconut milk

3 Tbsp. fresh lime juice

½ cup unsweetened coconut flakes, for garnish

10 cilantro sprigs, for garnish

Directions

In the food processor, puree the cucumbers until smooth. Add the avocados, curry paste, sugar, lime zest, and chile. Process until blended. Add 3 ½ cups water, the coconut milk and lime juice and process until smooth. Transfer the soup to a large bowl and season with salt. Cover and refrigerate until chilled, 15 minutes.

Meanwhile in a skillet, toast the coconut over low heat. Stir occasionally until lightly browned and crisp. Cook for 3 minutes and then let cool
Ladle the soup into small bowls and garnish with toasted coconut flakes and cilantro sprigs. Serve and enjoy!

This recipe was adapted from www.foodandwine.com.

Barbecued Salmon with Green Mango Salad Recipe

Another great fruit to try is mangos. This recipe combines mangos with salmon. Mangos are wonderful sources of antioxidants that can help fight cancer, lower cholesterol and help with eye health. The salmon in this recipe provides heart healthy fats (unsaturated fats). These omega-3 fatty acids have been associated with decreasing risk of several cardiovascular problems: heart attack, stroke, and high blood pressure. This recipe calls for green mangos, which are unripe mangos to provide a tangy flavor with the salmon.

Ingredients

1 tsp. finely grated lime zest

3 Tbsp. fresh lime juice

2 Tbsp. unseasoned rice vinegar

1 Tbsp. light brown sugar

1 Tbsp. low sodium soy sauce

¼ cup vegetable oil

Sprinkle of salt and pepper

1 large unripe mango (about 1 ¼ lbs.), peeled and very thinly sliced

½ cucumber, thinly sliced

¼ cup chopped cilantro

2 Tbsp. chopped mint

2 Tbsp. roasted sesame seeds

Four salmon fillets

Directions

In a large bowl, whisk the lime zest and lime juice with the rice vinegar, brown sugar and soy sauce. Whisk the ¼ cup of vegetable oil and season with salt and pepper. Add the sliced green mango, cucumber, cilantro, mint and 1 Tbsp. of roasted sesame seeds.

Preheat the grill pan. Brush the salmon fillets with vegetable oil and season them with salt and pepper. Grill the salmon skin side down over moderate heat, turning once until the skin is very crisp and fish is opaque in the center (10-12 minutes). Transfer the salmon fillets to plates and sprinkle them with the remaining 1 Tbsp. of roasted sesame seeds. Serve salmon with the mango salad.

This recipe was adapted from www.foodandwine.com.

Pork and Pineapple Fried Rice

Pineapple comes into season in the spring. This recipe is a great twist on a traditional fried rice alternative. Pineapple is a great low calorie food to incorporate into meals. Also making it in a savory recipe can be fun. The pineapple, like all fruit and vegetables, contains fiber and this can help with digestive health and lowering cholesterol levels. Fresh pineapple is a great source of Vitamin C, which is needed for collagen synthesis.

Ingredients

¼ cup low sodium soy sauce

1 Tbsp. hoisin sauce

1 Tbsp. rice vinegar

3 Tbsp. canola oil

4 oz. ground pork

3 scallions, white parts minced and green parts sliced

1 Tbsp. minced fresh ginger

½ tsp. minced garlic

1 hot chile, seeded and minced

4 cups cooked rice

¼ cup cilantro leaves

¼ cup finely diced fresh pineapple

Directions

In a small bowl, whisk the soy sauce and the hoisin and vinegar together. Heat a wok or large skillet. Add the oil and heat until smoking. Add the ground pork and cook over high heat, stirring until the pork is lightly browned for about 2 minutes.

Add the minced scallion whites, ginger, garlic and chile. Cook until fragrant or for about 1 minute. Add the rice and break up any lumps with your hands as you add it to the wok. Stir fry until heated through and lightly browned in spots.

Stir in the hoisin-soy sauce mixture, add it to the wok and stir fry until it is nearly absorbed (about 2 minutes). Stir in the scallion greens, cilantro and pineapple. Transfer the fried rice to bowls and serve.

With spring here now, give these healthy recipes a try with some delicious fruits and vegetables.

This recipe was adapted from www.foodandwine.com.

Healthy Super Bowl Recipes

Salsa Roll-Ups

Ingredients

4oz of Neufchatel Cheese, softened

3 Tbsp salsa

4 Flour tortillas (6 inch)

½ cup 2% shredded cheddar cheese

¼ tsp chili powder

Directions

Mix Neufchatel and salsa until blended.

Spread onto tortillas.

Tops with remaining ingredients and roll up tightly.

Cut each roll up into 5 slices.

Southwestern Layered Bean Dip

Ingredients

16oz nonfat refried beans

15oz black beans, rinsed

4 scallions, sliced

½ cup prepared salsa

½ tsp ground cumin

½ tsp chili powder

¼ cup pickled jalapeno slices, chopped

1 cup shredded cheddar cheese

½ cup reduced-fat sour cream

1 ½ cups chopped romaine lettuce

1 medium tomato, chopped

1 medium avocado, chopped

¼ cup sliced olives

Directions

Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapenos in a medium bowl. Transfer to a shallow 2 quart microwave-safe dish; sprinkle with cheese.

Microwave on high until the cheese is melted and the beans are hot (3-5 minutes).

Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato and avocado and olives.

Creamy Spinach Dip

Ingredients

1 small shallot, peeled

5oz water chestnuts, rinsed

½ cup Neufchatel cheese

½ cup low-fat cream cheese

¼ cup nonfat plain yogurt

1 Tbsp lemon juice

½ tsp salt

Freshly ground pepper, to taste

6oz spinach (can use frozen, if defrosted)

2 Tbsp chopped fresh chives

Directions

Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until mixed. Add spinach and chives and pulse until all incorporated.

Warm up in crockpot or microwave and serve with pita chips.

Boneless Buffalo Wings

Ingredients

Spicy Blue Cheese Dip

2/3 cup reduced fat sour cream

2/3 cup crumbled blue cheese

1 Tbsp white vinegar

¼ tsp cayenne pepper

Wings & Vegetables

3 Tbsp nonfat buttermilk

3 Tbsp hot sauce, divided

3 Tbsp white vinegar, divided

2 pounds chicken tenders

6 Tbsp whole wheat flour

6 Tbsp cornmeal

½ tsp cayenne pepper

2 Tbsp canola oil, divided

2 cups carrot sticks

2 cups celery sticks

Directions

To prepare dip: whisk sour cream, blue cheese, 1 Tbsp vinegar and ¼ tspn cayenne pepper in a small bowl. Cover and refrigerate until ready to serve.

To prepare wings: Whisk buttermilk, 2 Tbsp hot sauce and 2 Tbsp vinegar in a large bowl until combined. Add chicken, toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.

Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 Tbsp hot sauce and 1 Tbsp vinegar in a small bowl; set aside.
Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture). Sprinkle both sides of the chicken with ½ tsp cayenne pepper.

Heat 1 Tbsp oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through (3-4 minutes per side). Transfer to a serving platter. Repeat with the remaining 1 Tbsp oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and spicy blue cheese dip.

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