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Healthy & Tasty Recipes
Health Economics - Spring 2013
Based On The Radical Notion That People Should Eat Food
http://justlocalfood.blogspot.com/
https://orgsync.com/7974/chapter
Kate Morrison: Fresh Salsa
1 small onion
Chopped olives
1 jalapeno pepper, stemmed
1-2 garlic cloves chopped
2 cups diced tomatoes
½ cup yellow corn
2 tbsp fresh lemon juice
¼ cup fresh cilantro, chopped
Kate Morrison: Healthy Banana Pancakes
1 ripe banana, mashed
2 eggs
1 tsp vanilla
Dash cinnamon
Mix ingredients together and cook on griddle
Emily Feiner: Southwestern Chopped Chicken Salad
for the salad:
•
2 cups shredded chicken
•
1 green bell pepper, diced
•
1 can black beans, rinsed
•
1 can sweet yellow corn (or 1 cup frozen corn, thawed)
•
2 roma tomatoes, diced
•
4 green onions, sliced
•
1 head ice berg lettuce, washed and chopped
•
1/4 cup cilantro, chopped
•
2 ripe avocados, diced
•
1 cup crushed tortilla chips
for the dressing:
•
1/2 cup light mayo
•
2/3 cup Greek yogurt
•
1 tbsp ranch seasoning
•
1 tbsp taco seasoning
Directions
1.
In a large bowl, combine all salad ingredients together, excluding the tortilla chips.
2.
In a small bowl stir all dressing ingredients together.
3.
Pour dressing over salad, starting with about half of the dressing.
4.
Toss to combine, then gradually add more dressing until it is dressed to your liking.
5.
Top with tortilla chips. Enjoy!
Maili Yang: Corn, Black Bean, and Avocado Quesadillas (Serves 4)
Ingredients:
4 (8 inch) whole-wheat tortillas
1-1/2 cup of corn kernels (canned or frozen, if frozen thaw first)
1 (15 oz) canned blacked beans, drained
3 avocados, sliced
6 ounces shredded cheddar cheese
2 cups salsa
nonstick cooking spray
sour cream (optional)
Directions:
1. Gather up all your ingredients and place near the stove top.
2. Spray a large skillet with nonstick cooking spray and place the skillet over medium-high heat.
3. Add one tortilla to the skillet and layer 1/2 of the tortilla with a light layer of cheese, black beans,
corn, and avocado.
4. Fold the tortilla in half.
5. Cook on each side for 1-2 minutes, until the shell is crispy on both sides.
6. Cut into 4 slices and serve with salsa and sour cream.
7. Repeat for the remaining tortillas.
Rachel Forseth: Carrot Cake Cookies, Yield: 30 cookies
Ingredients:
1 cup whole wheat pastry flour
½ tsp. baking soda
1 ½ cups oats
1 tsp. ground cinnamon
¼ tsp. ground nutmeg
2 egg whites
¾ cup brown sugar
¼ cup olive oil
¼ cup pineapple, drained and crushed
½ cup fat-free milk
1 tsp. vanilla extract
1 cup raisins
1 cup carrots, grated
1 Tbs. orange zest
½ cup walnuts, chopped
Directions:
Preheat oven to 375 degrees. Combine the dry ingredients, like flour, baking soda, oats, brown sugar,
orange zest, cinnamon and nutmeg, in one bowl. Add the wet ingredients, like egg whites, oil, pineapple,
milk and vanilla, to the dry, stirring together. Stir in raisins, carrots and walnuts. Drop by tablespoonful
onto lightly greased baking sheets. Bake for 15 minutes.
Rachel Forseth: Spinach, Feta, Sun-Dried Tomato Pasta Salad
Ingredients:
1 lb. whole wheat pasta
2 Tbs. olive oil, plus additional for drizzling
1 cup red onion, finely chopped
3 cloves garlic, minced
½ cup sun-dried tomatoes, chopped
1 (7 oz.) bag baby spinach
1 cup crumbled fat-free or low-fat Feta cheese
½ cup grated Parmesan cheese
½ tsp. ground black pepper
Directions:
1.
Boil water for pasta. Meanwhile, chop onions and garlic. In a large pan, heat olive oil over
medium heat and add chopped onions. Sauté onions, stirring occasionally, until softened, about 6
minutes. When water is boiling, add pasta and cook as directed.
2.
Add garlic and sauté until fragrant, about a minute. Add tomatoes and stir for a few minutes.
Add spinach and cook until wilted. Set aside.
3.
Drain pasta and add to a large bowl. Add Feta and Parmesan cheeses and stir. Fold in spinach
mixture and pepper. Drizzle with approximately 1 Tbs. olive oil and give a final stir. Serve warm.
Rachel Forseth: Spinach Bean Soup
Ingredients:
2 tsp. olive oil
½ onion, chopped
2 cloves garlic, minced
1 large tomato, chopped
4 cups vegetable broth
3/4 cup whole wheat penne, or small pasta
1 can cannellini beans, rinsed and drained
4-5 cups spinach, roughly torn
Salt and pepper, to taste
Directions:
1. In a large pot on medium-high heat, sauté onion and garlic in olive oil until translucent. Add chopped
tomatoes and cook down for about 5-7 minutes. Pour in broth and bring to a boil. Add pasta and reduce
heat.
2. Simmer the soup uncovered, until pasta is tender, around 10-12 minutes. Stir in the beans and
spinach. Season with salt and pepper. Cook until spinach wilts. Serve with a side of whole grain bread.
Nolan Santikko: Egg White Scramble and Toast
Ingredients:
▪
Bell peppers, red onion, spinach, tomatoes (chopped)
▪
3 egg whites (note: you can add a pinch of the yellow of one of the eggs if you like the flavor)
▪
1-3 tsp 1% milk
▪
Cooking spray
▪
Salt & Pepper
▪
Whole Wheat bread
▪
Ketchup or other condiments that you like with your eggs
Directions:
1. Heat a large non-stick frying pan to a setting just above medium.
2. In large mixing bowl, whisk the eggs with the milk and salt. Beat vigorously for 2 minutes. Add veggies
to the mixture.
3. Spray the pan with cooking spray. Add the eggs mixture to the pan. Do not stir immediately. Wait until
the first hint of setting begins. Start the Martha Stewart scrambling technique (“Using a spatula or a flat
wooden spoon, push eggs toward center while tilting skillet to distribute runny parts.”)
4. Continue this motion as the eggs continue to set. Break apart large pieces as they form with your
spoon or spatula. You will come to a point where the push-to-center technique is no longer cooking
runny parts of the egg. Flip over all the eggs. Allow the eggs to cook 15 to 25 seconds longer. Transfer
eggs to serving plates. Add salt and pepper to taste.
5. Serve with ketchup and two slices whole wheat toast.
Eric Anderson: Fantastic Fruit Smoothie for 3
1.5 cups of orange juice
.5 cup of low-fat milk
1 banana
1.5 cups of frozen berries (raspberries, blueberries, or just strawberries)
.5 cup of plain Greek yogurt
1 teaspoon of vanilla extract
Mix thoroughly in blender and enjoy!
Hannah Forland: Mediterranean Chickpea, Cucumber and Tomato Salad
Ingredients:
1 (15 ounce) can chickpeas, drained and rinsed
1 cucumber, peeled and finely chopped
1 cup grape tomatoes, halved
1/4 cup finely chopped sweet onion
1 minced garlic clove
1 tablespoon chopped fresh parsley
1/4 teaspoon dried basil
2 tablespoons grated parmesan cheese
2 tablespoons olive oil
6 tablespoons balsamic vinegar
1/4 teaspoon salt
black pepper
Directions:
1. In a large bowl, toss together chickpeas, cucumber, tomatoes, onion, garlic, parsley, dried basil, and
Parmesan cheese.
2. Mix together olive oil and balsamic vinegar, and season to taste with salt.
3. Drizzle over salad and toss until well combined, and adjust seasoning as needed.
4. Cover and refrigerate at least 45 minutes before serving.
5. Serve chilled.
Katie Ehlers: Coconut-Lime Tilapia
Nicole Danger: Strawberry- Banana Smoothie
Ingredients:
1 cup plain nonfat yogurt
1 banana
1/2 cup orange juice
6 frozen strawberries
Directions:
In a blender, combine the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides
and blend for an additional 15 seconds.
Nicole Danger: Low Fat Chicken Corn Chowder
Ingredients:
2 cans corn
2 c. chicken or veg. broth
2 T. olive oil
1 large celery stalk, finely chopped
1 large carrot, peeled and finely chopped
1/4 c. onion, finely chopped
3/4 c. cooked chicken, cubed
2 T corn starch
1/2 c. skim milk
sea salt
pepper
Directions:
• Heat 2 T olive oil in small saucepan.
• Saute celery, carrot and onion until slightly softened.
• Do not drain veggies, pour them with any excess oil into soup pot.
• Pour one can of corn and only 1/4 cup of milk into blender.
• Puree until desired consistancy. (I like some lumps)
• Pour puree into large pot.
• Add can of whole kernel corn and broth to soup pot.
• Bring to a boil and then reduce to a simmer.
• While that is heating put corn starch into a small bowl.
• Pour in 1/2 T or so of water and stir until paste starts to form.
• Put paste and other 1/4 c. of milk into pot.
• Add chicken and simmer 20 min. (stir often, so bottom won't stick)
Maili Yang: Corn, Black Bean, and Avocado Quesadillas (Serves 4)
Ingredients:
4 (8 inch) whole-wheat tortillas
1-1/2 cup of corn kernels (canned or frozen, if frozen thaw first)
1 (15 oz) canned blacked beans, drained
3 avocados, sliced
6 ounces shredded cheddar cheese
2 cups salsa
nonstick cooking spray
sour cream (optional)
Directions:
1. Gather up all your ingredients and place near the stove top.
2. Spray a large skillet with nonstick cooking spray and place the skillet over medium-high heat.
3. Add one tortilla to the skillet and layer 1/2 of the tortilla with a light layer of cheese, black beans,
corn, and avocado.
4. Fold the tortilla in half.
5. Cook on each side for 1-2 minutes, until the shell is crispy on both sides.
6. Cut into 4 slices and serve with salsa and sour cream.
7. Repeat for the remaining tortillas.
Daniel Fernandez: This Thai-restaurant favorite comes together at home in less time than you'd ever
imagine possible.
Makes 3 servings, about 1 1/3 cups each, Active Time: 25 minutes, Total Time: 45 minutes
Ingredients:
•
4 ounces dried rice noodles
•
2 teaspoons peanut oil
•
3 cloves garlic, minced
•
1 large egg, lightly beaten
•
8 ounces small shrimp, peeled and deveined
•
2 cups mung bean sprouts
•
1/2 cup sliced scallion greens
•
3 tablespoons rice vinegar
•
2 1/2 tablespoons fish sauce
•
2 tablespoons sugar
•
1 teaspoon chili-garlic sauce
•
2 tablespoons chopped dry-roasted peanuts
Directions:
1. Soak rice noodles in warm water in a large bowl until they are limp and white, about 20 minutes.
2. Heat oil over high heat in a wok until very hot. Add the garlic and stir-fry until golden, about 10
seconds. Add the egg and cook, stirring, until scrambled, about 30 seconds. Add shrimp and stir-fry until
they curl and turn pink, about 2 minutes.
3. Drain the noodles and add to the wok, tossing with tongs until they soften and curl, about 1 minute.
Add bean sprouts, scallion greens, vinegar, fish sauce, sugar and chile-garlic sauce; toss until the shrimp
are fully cooked and noodles are heated through, 1 to 2 minutes. Sprinkle with peanuts and serve
immediately.
Allison Tang: Barbecued Chinese Chicken Lettuce Wraps
Ingredients:
2 cups, 4 handfuls, fresh shiitake mushrooms
1 1/3 to 1 1/2 pounds thin cut chicken breast or chicken tenders
2 tablespoons light colored oil, such as vegetable oil or peanut oil
Coarse salt and coarse black pepper
3 cloves garlic, chopped
1 inch ginger root, finely chopped or grated, optional
1 orange, zested
1/2 red bell pepper, diced small
1 small tin, 6 to 8 ounces, sliced water chestnuts, drained and chopped
3 scallions, chopped
3 tablespoons hoisin, Chinese barbecue sauce, available on Asian foods aisle of market
1/2 large head iceberg lettuce, core removed, head quartered
Wedges of navel orange -- platter garnish
Directions:
Remove tough stems from mushrooms and brush with damp towel to clean, Slice mushrooms. Chop
chicken into small pieces.
Preheat a large skillet or wok to high.
Add oil to hot pan. Add chicken to the pan and sear meat by stir frying a minute or 2. Add mushrooms
and cook another minute or two.
Add salt and pepper to season, then garlic and ginger. Cook a minute more. Grate zest into pan, add bell
pepper bits, chopped water chestnuts and scallions. Cook another minute, continuing to stir fry mixture.
Add hoisin Chinese barbecue sauce and toss to coat the mixture evenly. Transfer the hot chopped
barbecued chicken to serving platter and pile the quartered wedges of crisp iceberg lettuce along side.
Add wedged oranges to platter to garnish.
To eat, pile spoonfuls into lettuce leaves, wrapping lettuce around fillings and squeeze an orange wedge
over.
Morgan O’Reilley: Mandarin Chicken with Broccoli
Makes: 6 servings (1 cup stir-fry and 1/2 cup rice each)
Ingredients:
■ 6 cups frozen broccoli florets
■ 1 tablespoon Pure Wesson® Vegetable Oil
■ 1-1/2 pounds boneless skinless chicken breasts, thinly sliced
■ 1-1/2 teaspoons finely chopped garlic
■ 1 cup La Choy® Orange Ginger Stir Fry Sauce-Marinade
■ 1 can (11 oz each) mandarin oranges, drained
■ 3 cups hot cooked long-grain brown rice
Directions:
1.Prepare broccoli according to package directions. Drain and set aside.
2.Heat oil in wok or large skillet over high heat. Add chicken and garlic; cook and stir 3 to 5 minutes or
until chicken is lightly browned and garlic is fragrant.
3.Add broccoli and stir fry sauce to wok; cook 1 to 2 minutes or until hot and sauce is slightly thickened.
Remove from heat; add mandarin oranges. Serve with rice.
Cook's Tips:
Try thinly sliced beef or shrimp as alternatives for the chicken. For crunch, sprinkle with La Choy® Chow
Mein Noodles.
Alicia Stack: Tabouli
Ingredients:
1 cup bulgar (I’ve also heard of some people using Quinoa instead)
2-3 tomatoes (deseed and finely chopped)
1-2 red onions (finely chopped)
¾ cup freshly chopped parsley
2-3 cloves garlic (minced & add depending on your preference)
Juice from 2 fresh lemons
3 tablespoons Olive Oil
1-teaspoon ground cumin (I always add a little more to taste)
½ teaspoon cracked pepper
Salt to taste
Directions:
1. I usually just following the cooking instructions on the bulgar package which is usually something like
bring water to a boil, turn off heat and stir in bulgar. Cover and let sit for 30-40 minutes and then strain
to get rid of any excess water. Bulgar should be somewhat fluffy but not too soft. My grandma always
substitutes water for tomato juice with lemon, which really adds flavor to the tabouli.
2. Once the bulgar has cooled toss all the ingredients together in a large serving boil, let cool and
marinate for about 2-3 hours and enjoy!
Nik Novak: Cabbage Salad (with Sautéed Peanut Butter)
Thinly slice a slab of purple cabbage. Grate a carrot. Chop a green onion. In a well-larded cast-iron pan,
add a ¼ cup of coconut oil and a healthy dollop (or two) of spicy peanut butter. Whisk together with
vegetables until warm. Serve as a meal, a side, or as a tangy bed for marinated beef or pork.
Nik Novak: Sweet Potato Fries (Maple Syrup Sweet or Cumin-Salt Savory)
Slice sweet potatoes into “Frenched Fries”. Liberally grease a glass baking dish. Toss sweet potato with
maple syrup if you want it sweet; toss with salt and cumin if you want it savory. Bake at 400° for 20
minutes, turning after 10 minutes. For crispy fries, finish under the broiler for 2-3 minutes.
Nik Novak: Pickled Peppers
Slice peppers (I recommend banana peppers) and red onions (slice these as thinly as you are able).
Place vegetables in a bowl and cover with the juice of one lime. Salt and let rest while you prepare
dinner. Pickled peppers are uniquely refreshing aside your grilled summer meal. Good with chopped
tomatoes and minced garlic, too. Or try mixing together with roasted or pan-fried potatoes.
Nik Novak: Marinated Beef (Buffalo, Lamb, or Venison) Steak
For your more economical (but more flavorful) steak selections, procure a sirloin, chuck-eye, flank, or
skirt steak. My personal favorite is the inner-skirt (or diaphragm muscle without the membrane
attached) done up in a coconut-lime satay. While this may sound really fancy—or perverted—it is
neither. It’s just really, really tasty.
Marinade ingredients:
1 lime
¼ cup coconut milk
4 tablespoons soy sauce
3 cloves minced garlic
1 tablespoon grated ginger
1 teaspoon grated turmeric
Pepper (to taste)
Directions:
Rinse meat and place in a glass dish. Mix all marinade ingredients. Pour marinade over meat. Let rest
two to three days in the refrigerator, turning daily. One hour before cooking, remove dish from the
refrigerator and bring to room temperature. Sear meat in a greased cast-iron pan, or broil in the oven
for 1-2 minutes each side. Serve rare on a bed of cabbage salad.
Nik Novak: Serbian Bacon Burgers
Ingredients:
1 pound ground beef
1 pound ground pork
3-4 strips uncooked bacon (coarsely chopped)
Your favorite aged cheese (coarsely chopped)
4-6 cloves garlic (minced)
Hungarian paprika (to taste)
Salt (to taste)
Pepper (to taste)
Mix meat, cheese, and garlic in a bowl, form patties and season liberally. Sear in a well-larded cast-iron
pan or grill over outdoor fire. Serve with cabbage salad, pickled peppers, and beer.
Nik Novak: Slow-Cooked Herb-Encrusted Pork Shoulder Roast
Ingredients:
3 pound pork shoulder roast
1 cup pork stock (reserve broth or substitute chicken soup)
3 pieces bacon
Bacon grease
1-2 bulbs garlic (2 cloves minced)
1 onion (diced)
½ head green cabbage (shredded or thinly sliced)
½ teaspoon Dried Rosemary
½ teaspoon Dried Sage
Salt (to taste)
Pepper (to taste)
Directions:
Soak fresh/thawed pork shoulder roast in cold water for ½ hour. Pour off water and dry. Massage roast
evenly with salt, pepper, herbs, and two cloves minced garlic. Let rest for ½ hour at room temperature.
Lightly fry bacon in a pan; set aside and chop. Fry roast in bacon grease (two minutes on each side) and
set aside. Fill crock-pot with stock. Place roast in stock. Pour bacon and bacon grease over top of roast.
Add whole garlic cloves, onion, and shredded cabbage. Cook on LOW all day long. Serve with potatoes,
onions, bread, and beer.
Dr. J
Dr. J
Dr. J
Dr. J: Moroccan Style Tomato Soup with Chickpeas
Ingredients:
1 onion, chopped
1 tablespoon minced garlic
1 tablespoon ginger
2 tablespoons olive oil
2 teaspoons cumin
2 teaspoons coriander
2 teaspoons cinnamon
2 pounds tomatoes, chopped
2 cups of stock
1 1/2 cups cooked chickpeas
Parsley or cilantro for garnish
Directions:
1. Cook onion and garlic and ginger in olive oil for 5 minutes
2. Add 2 teaspoons each cumin, coriander and cinnamon; cook for 1 minute
3. Add tomatoes, stock and cooked chickpeas. 3. Simmer until saucy
4. Serve with plenty of chopped cilantro sprinkled in
Dr. J: Kale & Quinoa Salad with Apple Lime Vinaigrette
Salad Ingredients:
• 10 oz kale, spines removed and coarsely chopped into about 1 inch pieces
• ½ C uncooked quinoa
• 2 C shredded carrots
• ½ large Fuji apple, chopped
• ¼ C sliced almonds
Vinaigrette Ingredients:
• ½ C grated Fuji apple (about ½ of a large Fuji apple)
• zest of one lime
• juice of one lime (about 2 Tbs)
• 1 tsp sea salt
• ¼ C rice vinegar
• 2 tsp sesame oil
• ¼ C canola oil
• 2 Tbs sugar
Directions:
•Place washed and chopped kale into a large rectangular container with lid.
•Cook quinoa in a rice cooker with 2/3 C of water on quick cook or follow package directions and cook
on stove top. Once done, cool and add to kale. Add shredded carrots.
•Grate ½ of the Fuji apple (about ½ C of grated apples & juice). Add lime zest and lime juice. Add salt,
rice vinegar, sesame oil, canola oil, sugar and whisk. Add to kale, quinoa and carrot mixture and shake.
•Let sit overnight in fridge. Occasionally go back and shake the container to help mix the contents.
•The next day, chop the remaining half of the apple. Add apples and almonds to salad and mix.