Healthy Recipes

Pasta Fagioli

Simple, kid-friendly back to school dinner from Tiffany Gunnemann, RD! Prep this recipe in the morning and let it cook in your slow cooker throughout the day. Alternatively, you can make it in your Instant Pot or pressure cooker according to your manufacturer’s instructions. Use pre-chopped mirepoix to save some time and serve with a side salad for a complete meal.

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 pound ground turkey or lean ground beef
  • 2 whole carrots, diced (about 1.5 cups)
  • 4 celery stalks, diced (1 cup)
  • 1 medium onion, diced
  • 28 oz can crushed tomatoes
  • 2 cans (14.5 oz each) low sodium beef or veggie broth
  • 2 tablespoon Italian Seasoning
  • Salt and pepper to taste
  • 1 can (15 oz) cannellini beans, drained and rinsed
  • 1 can (15 oz) red kidney beans, drained and rinsed
  • 1 cup ditalini (or your favorite shape) pasta, uncooked

Instructions

  1. Add olive oil to a large skillet and cook ground turkey until browned and no longer pink.
  2. Place the turkey in a slow cooker along with the rest of the ingredients except for the beans and pasta
  3. Cook on low for 7-8 hours or high for 3-4 hours. 30 minutes before serving, stir in beans and pasta.
  4. Season with salt and pepper to taste.
  5. Serve immediately while hot.

 

Grilled Halloumi and Watermelon Salad

Halloumi cheese has 7g of protein per ounce and is high in calcium. Try adding this grilling cheese to your summer BBQ menu to mix things up.

Try this salad from Tiffany Gunnemann, RD as an appetizer or as a quick summer meal.

Ingredients

  • 1 package (8 oz) halloumi, drained
  • 5 cups baby arugula
  • 2 cups watermelon, rind removed and cut into cubes
  • 1/4 red onion, sliced thinly

For dressing

  • 2 tablespoons white balsamic vinegar
  • 2 tablespoons lime juice
  • 1/2 cup extra virgin olive oil
  • 1 tablespoons honey
  • 1 teaspoons dijon mustard
  • 1/2 teaspoons salt
  • 1/4 teaspoons pepper

Instructions

  1. Slice halloumi into 8 thin slices. Heat a grill or grill pan to medium-high, brush the grate with olive oil, and grill halloumi about 2 minutes on each side (until heated through and grill marks show).
  2. While the halloumi cooks, combine ingredients for salad dressing and whisk to combine.
  3. Place arugula on a platter, then top with watermelon, grilled halloumi, and sliced red onions. Lightly drizzle with dressing.

 

Black Bean, Quinoa and Mango Salad

Enjoy this refreshing and healthy salad from a registered dietitian, Tiffany Gunnemann, RD. This dish is sure to become a favorite addition to your meal planning this spring.

Ingredients

  • 1 cup quinoa, rinsed well with a strainer
  • 2 cups water
  • 2 mangoes, diced
  • 1 large red onion, sliced
  • 1 can black beans, rinsed and drained
  • 2 cups spring mix or baby greens
  • 3 tablespoons cilantro
  • 2 avocados, halved, pitted and sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

For lemon ginger salad dressing:

  • 3 teaspoons lemon juice (about ½ fresh lemon)
  • 3 tablespoons olive oil
  • ½ teaspoon freshly grated ginger (or 1 tsp ground ginger)
  • Salt and pepper to taste

Steps

  1. Preheat oven to 400 degrees
  2. Cook the quinoa: In a saucepan, bring quinoa and water to boil. Reduce heat to a simmer, cover, and cook until all of the water is absorbed (12-15 minutes). If any liquid remains, strain the quinoa. Let cool.
  3. Toss the onion slices with 1 tablespoon olive oil, salt and pepper. Place on sheet pan. Roast for 30 minutes in oven. Remove when they are soft and nicely colored. Let cool.
  4. Make the dressing: Whisk the olive oil into the lemon juice. Add ginger, salt and pepper.
  5. Assemble the salad: Mix quinoa, mango, black beans and cilantro together. Spread greens onto a large plate and layer the quinoa mixture over the green. Top with roasted onions and avocado slices. Drizzle the dressing over the salad and serve.

 

Sheet-Pan Steakhouse Dinner for Two

Whether you are trying to save money or stay healthy, we have you covered. This simple sheet pan recipe from a registered dietitian, Tiffany Gunnemann, RD, is packed with flavor and sure to impress your partner. Choose a lean cut of beef to keep it healthy or you can substitute chicken or fish with your favorite seasoning.

Ingredients

  • 2 unpeeled large russet potatoes, cut lengthwise into 1-inch wedges
  • 2 tablespoons + 1 teaspoon olive oil
  • Salt to taste
  • 1 lb asparagus spears, trimmed
  • 1 tablespoon Montreal steak grill seasoning
  • 12 to 14 oz. steak (top sirloin, tenderloin, or strip steak)
  • 1 tablespoons tomato paste
  • 1 teaspoon Dijon mustard
  • ½ lb uncooked deveined peeled extra-large shrimp (16 to 20 per lb), with tails left on
  • 2 tablespoons chopped fresh Italian (flat-leaf) parsley leaves
  • 1 tablespoon chopped fresh thyme leaves

Steps

  1. Position oven rack 4 inches from broiler element. Heat oven to 425°F. Spray 15×20-inch rimmed sheet pan with cooking spray.
  2. In a shallow dish, mix potatoes, 1 tablespoon oil and the salt. Spread potatoes in a single layer on a pan. Roast 20 minutes.
  3. Meanwhile, in the same shallow dish, mix 1 teaspoon of the oil and the asparagus; set aside.
  4. Stir potatoes on the sheet pan, making room for asparagus and steak. Add asparagus to the pan. In the same shallow dish, add steak, season with grill seasoning, and turn to coat. Add steak to a sheet pan and roast 9 minutes. Remove pan from oven. Set oven control to broil. Flip steak over.
  5. Meanwhile, in a medium bowl, mix the remaining 1 tablespoon oil, the tomato paste and mustard. Add shrimp; toss to coat. Add shrimp in a single layer to pan around steak and potatoes, placing on top of vegetables as needed. Broil 3 to 5 minutes or until shrimp is cooked through and steak is cooked to desired temperature (135°F for medium). Top with herbs.

 

Roasted Butternut Squash Tacos

Recipe yields about 8 tacos (4 servings).

INGREDIENTS

Roasted butternut squash

  • 1 medium butternut squash, peeled and sliced into 3/4-inch cubes (or 2 12oz bags of precut butternut squash)
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • Salt and freshly ground pepper

​Cabbage and black bean slaw

  • 2 cups purple cabbage, thinly sliced and roughly chopped into 2-inch long pieces
  • 2 cans black beans (15 ounces each), rinsed and drained, or 3 cups cooked black beans
  • 1/3 cup chopped green onions, both green and white parts
  • 1/3 cup chopped fresh cilantro
  • 2 to 3 tablespoons fresh lime juice, to taste (about half a lime)
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt, more to taste

Lime Crema

  • 1/4 cup plain greek yogurt (or sour cream)
  • 2-3 tablespoons fresh lime juice, to taste (about half a lime)
  • Salt and pepper to taste

​Everything else

  • Sliced avocado
  • 8 corn tortillas (certified gluten free if necessary)
  • Optional garnishes: additional chopped cilantro, hot sauce, toasted pepitas, crumbled feta cheese or queso fresco

INSTRUCTIONS

  1. Preheat oven to 425 degrees Fahrenheit. Line one large, rimmed baking sheet with parchment paper.
  2. To roast the squash: On your prepared baking sheet, toss the cubed butternut in enough olive oil to lightly coat all sides. Sprinkle with chili powder, cumin, and garlic powder. Add a pinch of salt and pepper. Arrange the butternut squash in a single layer. Bake until the it is tender throughout and caramelized on the edges, about 30 to 35 minutes, tossing halfway.
  3. Assemble the slaw: In a medium mixing bowl, combine the cabbage, black beans, green onion, cilantro, lime juice, olive oil and salt. Toss to combine, then taste and add additional lime juice and/or salt if necessary. Set aside to marinate.
  4. To make the lime crema: In a small mixing bowl, combine the greek yogurt, lime juice, salt and pepper.
  5. To warm the tortillas: In a small skillet over medium heat, warm each tortilla on both sides before transferring to a plate and covering with a lint-free towel to keep warm. Repeat with each tortilla, stacking each warmed tortilla on the last.
  6. To assemble the tacos, spoon an ample amount of slaw down the center of your taco, top with roasted butternut. Top with lime crema and other garnishes of your choice and serve immediately.

 

Mini Flourless Chocolate Cake

Enjoy this sweet treat with your special someone this Valentine’s Day. Recipe from registered dietitian Tiffany Gunnemann, RD. Yield: Four mini flourless chocolate cakes

Ingredients

  • Nonstick cooking spray
  • 8 ounces bittersweet chocolate, chopped
  • ½ cup (1 stick) unsalted butter
  • 4 large eggs
  • ¼ cup sugar
  • ¼ teaspoon Kosher salt
  • Optional: 2 tsp instant coffee granules
  • For serving: fresh raspberries

Instructions

  1. Preheat the oven to 350 degrees F. Spray 4 8-ounce ramekins with nonstick cooking spray, place on a baking sheet and set aside.
  2. Melt the chocolate: Add the chopped chocolate and butter to a medium microwave-safe bowl. Microwave in 30-second intervals for 2 to 3 minutes, mixing well between intervals, until the chocolate is totally melted and smooth.
  3. Make the flourless chocolate cake batter: Using an electric mixer with a whisk attachment combine eggs, sugar and salt. Mix until the eggs are frothy and doubled in size, the sugar and salt should be dissolved. This will take 2 to 3 minutes, so be patient and keep mixing! Temper the egg mixture by folding in about ¼ cup of the warm, melted chocolate, working to ensure the eggs do not scramble. Once combined, gently fold in the remaining chocolate. Add instant coffee granules, if using.
  4. Bake the cakes: Transfer the batter into the prepared ramekins. Bake for 20 to 25 minutes, until the edges begin to pull away from the ramekins and the tops are set. Remove from the oven and allow to cool in the ramekins for a few minutes before running a knife around the edges to loosen the cake before carefully turning the cakes out onto a plate to cool completely.
  5. Top with fresh raspberries and serve!

 

Spiced Pear, Cranberry and Walnut Crostini

Looking for a fancy appetizer to impress your guests that’s easy to make? This tasty crostini, from registered dietitian Angelica Agami, MS, RD, provides fruit, cheese, nuts and bread all in one bite!

INGREDIENTS:

  • 1 French baguette
  • 2 tbsp olive oil
  • 2 large firm pears peeled and diced
  • 1 tbsp olive-based butter
  • ½ tsp cinnamon
  • ¼ cup maple syrup
  • ¼ cup dried cranberries
  • ¼ cup chopped walnuts
  • 4-5 wedges of Laughing Cow® Creamy Original Swiss Cheese Spread

DIRECTIONS:

  1. Preheat the oven to 350 degrees.
  2. Cut the baguette into ½ inch slices. For a larger slice, cut on an angle.
  3. Next, lightly brush the slices with the olive oil on both sides and place on a parchment paper-lined baking sheet.
  4. Bake for 10 minutes. Remove tray from the oven, turn the slices over and bake for another 5 minutes or until just slightly crispy. The crostini should be soft on the inside.
  5. Remove the tray from the oven. Spread one side of the crostini generously with the Laughing Cow® Creamy Original Swiss Cheese Spread and set aside.
  6. In a medium-sized bowl, mix the diced pears, maple syrup, cinnamon, chopped walnuts and cranberries.
  7. Melt the butter in a sauté pan over medium-high heat. Then add the pear mixture to the pan and sauté until warm.
  8. Top each crostini with a spoonful of the pear mixture or as desired. Drizzle the leftover maple syrup from the pan onto each crostini. Serve immediately and enjoy!

 

Wholesome Pumpkin & Sage Soup

A nice warm bowl of pumpkin soup is perfect on a fall day. Pumpkin is a nutrient-dense food that’s a great source of potassium, vitamin A, antioxidants and beta-carotene. Vitamin A helps support the immune system, which makes this an important nutrient to consume right before flu season- so cozy up this fall with this easy-to-make, nutritious soup. Enjoy this healthy Fall soup from registered dietitian Angelica Agami, MS, RD.

Inspiration: Savory Pumpkin and Sage Soup recipe by The Good Housekeeping Test Kitchen (goodhousekeeping.com)

Servings: 10

INGREDIENTS:

For the soup:

  • ¼ cup olive oil
  • 2-3 large sweet onions, sliced
  • 3 cloves of garlic, chopped
  • 2 large leaves sage, chopped
  • 2 tsp fresh ginger, grated and peeled
  • 1 tsp pumpkin spice
  • 4 cups of low-sodium chicken or vegetable broth
  • 3-15 oz cans of 100% pure pumpkin puree
  • 1 tbsp lemon juice
  • 2 tsp salt

For the sage and shiitake garnish:

  • 1 inch of vegetable oil
  • 24 small sage leaves
  • Kosher salt
  • 7 oz fresh shiitake mushrooms or 1 oz dried and rehydrated, thinly sliced

To make the soup:

  1. Using a 5-quart saucepot, heat olive oil on medium heat. Next, stir in the onions and salt. Cook the onions until they are golden brown and translucent, stirring occasionally (approximately 35-40 minutes). Next- add the garlic, ginger, and pumpkin spice to the saucepot and cook until the garlic is a golden brown. Then add the broth and pumpkin puree. Raise the temperature to high and bring to a boil- then reduce to medium heat and allow to simmer for approximately 20 minutes, stirring occasionally.
  2. Using a blender or food processor- blend the soup until it is a smooth consistency. Once all the soup is smooth, add lemon juice. Then add salt and pepper to taste. If soup is too thick, add water or broth to thin it out.

To make the sage and shiitake garnish:

  1. In a 2-quart saucepan, heat vegetable oil until it is hot. Then add the sage to the oil and fry until the leaves are browned, stirring occasionally. Once the sage leaves are browned, transfer them from the oil to a large plate that is covered with a paper towel. Sprinkle the leaves with salt. In batches- add the shiitake mushrooms to the hot oil and fry until they are golden brown. Stir occasionally. Once browned, transfer the mushrooms to the same plate as the sage and allow to cool at room temperature.
  2. Pour the pumpkin and sage soup into a bowl and top as desired with the sage and shiitake garnish.

 

Banana Blueberry Summertime Smoothie

This berry delicious smoothie is an excellent source of antioxidants, protein, calcium and probiotics. Start your day or refuel your afternoon with this healthy smoothie from Registered Dietitian Angelica Agami, MS, RD.

Servings: 1

INGREDIENTS:

  • ½ cup of blueberries
  • 1 small banana
  • 8 oz of plain 0% fat Greek yogurt (or dairy-free yogurt)
  • ½ cup of skim-milk (or a dairy-free milk such as almond milk)
  • 2 teaspoons of honey
  • 3 ice cubes

INSTRUCTIONS:

  1. Using a blender- mix the blueberries, banana, Greek yogurt, skim milk, and honey together on high until smooth. Next add the ice cubes and blend on high until smooth. Serve cold & enjoy!

Nutrition Facts: Approximately calories: 296, protein: 13 gm, carbohydrates 61 gm, total Fat: 0 gm

 

Cranberry Coleslaw

Cranberry Coleslaw

Side dish bursting with flavor for July 4th

This Independence Day, lighten up a popular side dish without giving up its flavor. Registered Dietitian, Angelica Agami, MS, RD, shares a tasty recipe for summer’s biggest barbeque.

Servings: 6

Ingredients:

  • 1- 16 ounce bag of tri-color coleslaw
  • ¼ cup of dried cranberries

Dressing:

  • ¾ cup of non-fat Greek/plain yogurt
  • 2 tsp apple cider vinegar
  • 2 tsp of lemon juice
  • 1/2 tsp salt
  • 1 tbsp honey
  • Ground pepper to taste

Directions:

  1. In a large bowl, combine the ingredients for the dressing.
  2. Next, add the coleslaw and cranberries to the bowl. Mix until the coleslaw is evenly coated with the dressing.
  3. Serve cold and enjoy!

Approximately 64 calories, 0 gm fat, 9 gm of carbohydrates, 2.5 gm protein per serving.

 

Fall 2018: Give Thanks and Stay Healthy

Thanksgiving is a time to reflect on the year and give thanks for family, friends and health. This year, provide your loved ones with a healthy and flavorful meal by following these simple recipes and tips from Angelica Agami MS, RD.

Instead of fried turkey: baked or roasted turkey

Instead of frying, baking or roasting turkey can really help cut out a lot of excess calories and fat.

Instead of boxed stuffing: try Whole Grain Apple Cranberry Stuffing

This recipe is filled with fiber, which has shown to help with weight management and help lower the “bad” cholesterol.

Total: 1 hour 35 minutes

Active: 15 minutes

Yield: 8 to 9 servings

Ingredients

  • Nonstick cooking spray, for greasing
  • 2 cups low-sodium chicken broth (or vegetable), hot
  • 1 cup dried cranberries
  • 1 cup chopped celery
  • 1 onion, chopped
  • 2 tablespoons unsalted butter
  • 2 Granny Smith apples, cored and finely chopped
  • 6 cups day-old whole-grain baguette, cut into 1/2-inch cubes
  • 3 large eggs scrambled
  • 1 teaspoon salt
  • 1/2 teaspoon poultry seasoning
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground cinnamon
  • 1 dried sage leaf chopped

Directions

  1. Preheat the oven to 350 degrees F. While the oven is preheating, spray an 11-inch oval baking dish with nonstick cooking spray.
  2. Combine the broth and cranberries in a small bowl and let soak for 30 minutes.
  3. In a large skillet, sauté the celery and onions in the butter in a large skillet until soft, (approximately 5 minutes). Add the finely chopped apples to the skillet and cook for 5 minutes, stirring frequently. Remove from the heat and transfer to a large bowl.
  4. Place the baguette cubes into a large bowl. Pour the broth and cranberries over. Pour in the eggs, and then add the salt, poultry seasoning, pepper, cinnamon and sage and mix together.
  5. Mix in the onion, apples, and celery mixture. Spoon the stuffing into the prepared baking dish and bake until the center is set, 35 to 40 minutes.

Instead of a pie: try Roasted Pears with Goat Cheese and Honey

This recipe is a lot lower in sugar compared to most fruit-filled pies.

Total: 47 minutes.

Active: 10 minutes

Yield: 8 servings

Ingredients:

  • 2 tablespoons of extra-virgin olive oil
  • 4 pears, halved lengthwise and cored
  • 5-6 tablespoons balsamic vinegar
  • 4 ounces of sliced soft goat cheese
  • 1/3 cup honey
  • Freshly ground black pepper
  • 2 tablespoons of sliced almonds (optional)

Directions

  1. Preheat oven to 400 degrees F.
  2. While the oven is preheating, grease the 9×13 baking dish with olive oil.
  3. Arrange the sliced pears cut side down on a single layer. Roast for 30 minutes.
  4. Pour the balsamic vinegar over pears and roast for an additional 7 minutes.
  5. Transfer pears to serving dish, cut side up. Spoon juices over pears from baking dish. Arrange the slices of goat cheese on and around pears.
  6. Drizzle pears and cheese with honey. Grind fresh black pepper over the top of pears and cheese. Garnish with sliced almonds (optional).