Wellness

@ Moraine Valley

Recipes

Two Easy Salad Recipes to Beat the Heat!

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Well summer is finally here and what better way to beat the heat in the kitchen than to prep some yummy salads? Below are two of my favorite go to summer salads. The bean salad pairs great with your favorite BBQ items and is a hit at family parties. The second salad makes for a quick lunch or as a side with dinner. Either way they are chock full of nutrients!

Quinoa, Brown Rice and Black Bean Salad!

2 c quinoa and brown rice, cooked and cooled
1 lemon juiced and zested
1 tsp minced garlic
1 tsp cumin
1 small can no salt corn, drained and rinsed
1 15 oz can black beans, drained and rinses
1 small onion, chopped
1/2 large green pepper, chopped

Mix together and enjoy!


Best salad EVER!
Ingredients:
1 English cucumber (seedless)
4 Roma tomatoes
3 ripe avocados (cut down to 1 if salad is for one)
½ red onion
¼ cup cilantro
Juice of 1 lemon
Salt and black pepper to taste
2 Tbsp. extra virgin olive oil
Directions:
1. Place sliced cucumber, tomatoes, avocados, onion, and cilantro in a large salad bowl.
2. Toss with olive oil, lemon juice, salt, and pepper.

Kelly Devine Rickert, Registered Dietitian, Devine Nutrition Inc

devinenutrition.com

Slim Down Your Super Bowl Menu

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Turkey Chili Recipe - NYT Cooking

Did you know the Super Bowl is America’s 2nd biggest food holiday??  (After Thanksgiving)! Below are some tips to slim down your apps and menu for the big game!

Watching the game at home?
– Use leaner meats such as lean ground beef or turkey versus higher fat ones like 80% ground beef, sausage and pepperoni
– Munch on pretzels, baked chips or Sunchips vs higher fat snacks and chips
– Use nonfat Greek yogurt or fat free sour cream in recipes for your favorite chip dip or use some garlic hummus instead of mayo, cream cheese or full fat cheese in dips.
– Choose veggie pizza instead of meat pizza to save on calories
– Bake your wings instead of buying breaded/fried ones
– Munch on some veggies with hummus or lower calorie dip to keep you from snacking on higher calorie foods the whole game

Turkey Chili
2 teaspoons olive oil
1 pound ground turkey or lean sirloin)
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed (or black beans work great too)
1 tablespoon garlic, minced
2 tablespoons chili powder (more to taste)
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cayenne pepper (more to taste)
1/2 teaspoon ground cumin
1/2 teaspoon salt
1.Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
2.Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

Greek Yogurt Vegetable Dip

• 18-ounce container 2% Greek yogurt- Plain flavor
• 1 teaspoon garlic powder
• 1 teaspoon dried parsley
• 1 teaspoon dried dill
• ½ teaspoon kosher salt
• Fresh ground black pepper

What To Do
1. Mix and store in fridge. Serve with chopped veggies.
2. Sprinkle some green onions on top to add some pop!

~Kelly Devine Rickert
Registered Dietitian

Cranberry Orange Bread

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Quaker Oats-image Recipe Image Print

SERVINGS1 Loaf (16 Servings)

Ingredients

  • 1/2 Cup(s) all-purpose flour
  • 1-1/2 Cup(s) Whole-wheat flour
  • 1-1/4 Cup(s) Quaker® Oats (quick or old fashioned, uncooked)
  • 1/2 Cup(s) brown sugar
  • 1 Teaspoon(s) Baking Powder
  • 1/2 Teaspoon(s) Baking Soda
  • 1/4 Teaspoon(s) Salt
  • 1/4 Teaspoon(s) Nutmeg
  • 1/2 Teaspoon(s) Cinnamon
  • 1 Cup(s) non-fat milk 3 Eggs, lightly beaten
  • 1/3 Cup(s) Tropicana Pure Premium® orange juice or Dole® 100% orange juice
  • 1/4 Cup(s) vegetable oil
  • 1 Tablespoon(s) Grated Orange Peel
  • 3/4 Cup(s) chopped fresh, frozen (thawed) or dried cranberries
  • 2 Tablespoon(s) chopped pecans

Cooking Instructions

Heat oven to 350°F. Spray pan bottom only of 9 x 5-inch loaf pan with non-stick vegetable coating. In large bowl, combine all-purpose flour, whole wheat flour, oats, sugar, baking powder, baking soda, salt, nutmeg and cinnamon; mix well. In medium bowl, combine milk, eggs, orange juice, oil and orange peel; blend well. Add to dry ingredients all at once; stir just until dry ingredients are moistened. (Do not overmix).Stir in cranberries and pecans. Pour batter into pan. Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 10 minutes. Remove from pan. Cool completely. Store tightly wrapped.

Cook Note:

To toast nuts for extra flavor, spread evenly in shallow baking pan. Bake at 350°F for 5 to 10 minutes or until golden brown, stirring occasionally. Cool completely before using.

Thanksgiving Recipes!

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Stuffing with cranberries
Serves 6
Ingredients
1 cup low-sodium chicken broth
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut into cubes
1/4 cup chopped parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 cup whole water chestnuts
1 cup chopped apple
Directions
Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and sauté until the vegetables are tender, about 5 minutes. Remove from heat.
In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.
Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately
Nutrition:
120 calories, 2 g fat, 5 g fiber.
Credit: Mayo Clinic Staff

Skinny Green Bean Casserole
Just in time for the holidays!

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Ingredients:
• 2 tsp olive oil
• 1 medium onion, thinly sliced
• 1/4 cup finely chopped onion
• 1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.
• 1 clove garlic, finely chopped
• 1 1/2 cups sliced cremini mushrooms
• 3 tbsp flour
• 1/2 tsp dried thyme
• 1 1/2 cups nonfat milk
• 1/3 cup fresh whole-grain bread crumbs

Preparation:
Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.
Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.
Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.
Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and bread crumbs.
Bake in a preheated 350 degree oven for 10-15 minutes, until golden.
Serves 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

~Kelly

Healthy Holiday Apps

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Winter Charcuterie Board

  1. Brushetta

(In a bowl combine, 1.5 cups soft sun-dried tomatoes or freshly diced tomatoes, 6 basil leaves chopped, 3 tsp minced garlic, 1/8 cup olive oil and toss, sprinkle sea salt and cracked pepper. Spoon onto whole grain crackers (Triscuits, Kashi, Weight Watcher baguettes, etc).

  1. Hummus and veggies/crackers
    Click this link for a fantastic tasting hummus or in a pinch? I recommend Cedar’s Hummus, has zero additives and only 40 calories a serving.
    Pair with sliced peppers, cherry tomatoes, carrots, cucumbers, etc.
  2. Good ‘ol shrimp and dip. Full of protein.
  3. Red Pepper Crab Dip
  4. 5 Spice Pistachio Nuts

Ingredients:
6 tablespoons orange juice
6 tablespoons Chinese five-spice powder
4 teaspoons kosher salt
6 cups unsalted pistachios

Position racks in the upper and lower thirds of oven; preheat to 250°F.
Whisk orange juice, five-spice powder and salt in a large bowl. Add pistachios; toss to coat. Divide between 2 large rimmed baking sheets; spread in an even layer.
Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely. Store in an airtight container.

  1. Popcorn.. with a twist!

Pop 1/2 cup kernels in air popper (or for quick microwave options, place 1/4 c kernels in a brown paper bag, fold down twice and place on popcorn setting. Repeat as many times as you need for desired amount of popcorn.

Combine 4 tsp white truffle oil, 2 tbsp dried parsley, or basil, and 1/4 c Parmesan cheese. Toss and coat popcorn!
*Other oils to use: coconut oil, olive or canola oil, with other spice variations:
Cajun seasonings, garlic, pepper, Mrs Dash, you name it!

7. Winter Charcuterie Boardhttps://www.eatingwell.com/recipe/268786/winter-meat-cheese-board/

In good health,
Kelly Devine Rickert MS RDN CSSD LDN
MVCC Wellness Coordinator

Roasting Veggies!

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Looking to add more vegetables to your diet?
Look no further! Try this quick and easy recipe with tonight’s dinner

Roasted Broccoli
Preheat oven to 450 Degrees. Line a cookie sheet with tinfoil.

Chop up a head of broccoli* (not frozen). Place in a bowl. Pour ~2tbsp olive oil over broccoli and toss. Place on cookie sheet and spread out. Lightly sprinkle with seasonings (I use garlic, pepper and a dash of sea salt).
Roast in oven for 10 minutes. (After about 5 minutes you can mix around veggies if you desire).

Viola! You are done! This is my favorite way to cook vegetables, because it is fast, easy, healthy and best of all? Tastes good!!!

*This recipe can be used for any vegetable: tomatoes, peppers, onions, brussel sprouts, cauliflower.. you name it!

Roasted Parmesan Cauliflower recipe!

1 head cauliflower (chopped into small florets)
Garlic Powder
Fresh or canned Parmesan cheese (about 1/4 cup)
Olive oil (in a diffuser is the lowest calorie way)
Salt and pepper to taste
Preheat oven to 400-425 degrees

  1. Chop cauliflower and spread on a baking sheet (covered in tinfoil for easy clean up!)
  2. Spray olive oil (using a diffuser for lowest calorie options or toss with 1-2 tbsp oil)
  3. Sprinkle with garlic powder, salt (I like the taste of sea salt the best) and cracked pepper.
  4. Roast in oven for 20-25 minutes, stirring, turning veggies at least 1-2 times.
  5. Take out and sprinkle on cheese. (Can even add a tbsp of balsamic vinegar as well).
  6. Put back in oven for about 5 minutes.

You can also add a wide variety of spices and herbs to experiment with flavors.

Kelly Devine Rickert MS RDN CSSD LDN