Be Well Recipes

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The Alpha Omega Sandwich

Ingredients

1 Tbsp whipped cream cheese
1 teaspoon prepared wasabi
2 slices sprouted-grain bread, lightly toasted
1/2 avocado, peeled, pitted and sliced
2 thick slices tomato
2 oz. smoked salmon
sprouts

Instructions
Combine the cream cheese and the wasabi in a mixing bowl and stir until evenly blended. Slather the mixture on one of the pieces of bread, then top with avocado, tomatoes, salmon, sprouts and the remaining slice of bread.

The C Monster

Ingredients

1/2 medium apple, roughly chopped
1 cup watercress (optional)
1/2 cup frozen pineapple
1 Tbsp fresh ginger (optional)
1/2 cup orange juice
1/2 cup Greek yogurt

Instructions
Combine all ingredients in a blender and puree until smooth and uniform.

The Red, White and Blue Brain

Ingredients

1/2 cup frozen blueberries
1/2 cup frozen strawberries
1/2 cup pomegranate juice
1/2 cup 2% Greek yogurt

Instructions
Combine all ingredients in a blender and puree until smooth and uniform.

Thin Elvis Oatmeal

Ingredients

1 cup water
1/2 cup quick-cooking oats
1 Tbsp peanut butter
1 banana, sliced
Agave syrup or honey for sweetening (optional)

Instructions
Bring the water to a boil. Stir in the oats and cook until soft, about 3 minutes. Just before the oats are finished, stir in the peanut butter, banana and any additional sweetener you might like.

Thoughtful Turkey Salad

Ingredients

8 cups baby spinach
1/2 cup slices strawberries
1/4 cup fresh goat cheese or feta, crumbled
2 Tbsp walnuts (best when toasted)
2 oz. smoked turkey, torn into thin slices
1 Tbsp olive oil
1/2 Tbsp balsamic vinegar

Instructions
In a large mixing bowl, combine the spinach, strawberries, cheese, walnuts and turkey. Drizzle the olive oil and vinegar and season to taste with salt and pepper.

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Corn and Zucchini Fritters

Ingredients

1 extra-large egg, beaten
½ cup milk (low-fat is fine, nonfat is not)
2 tbs unsalted butter, melted and cooled
1 cup all-purpose gluten-free flour
½ tsp xanthan gum
1 tsp baking powder
½ tsp kosher salt
¼ tsp sugar
10 oz frozen corn kernels (or two ears of fresh corn, boiled until tender, then cut from the ear)
2 medium zucchinis, grated and squeezed dry
Vegetable oil, for frying
Instructions
1. In a large bowl, add the egg, milk, and butter and beat until well combined. Add the flour, xanthan gum, baking powder, salt, and sugar and mix until blended. Gently stir in the corn kernels, still frozen, and the grated zucchini.
2. In a heavy pot with at least 3 inch sides, heat about ¼ inch of vegetable oil over medium high heat until it shimmers. Drop the fritter in batter by heaping tablespoons into the hot oil and fry it until it turns golden brown, about 3-4 minutes total, turning over the fritters during frying.
3. Gently remove the fritters from the oil and drain on plates lines with paper towels. Serve immediately.

Flour Tortillas

Makes 6 tortillas. It can easily be doubled.

Ingredients

2 cups all-purpose gluten-free flour
1 teaspoon xanthan gum
1.5 teaspoons baking powder
1 teaspoon kosher salt
4 teaspoons vegetable oil
1 cup warm water, about 100F

Instructions
1. In a large bowl, place the flour, xanthan gum, baking powder, and salt and mix to combine well. Add the vegetable oil and stir to combine. Add the water in a slow, steady stream, stirring to combine as you pour.
2. Once you have finished adding the water, press together the dough with wet hands. Divide into six pieces. Roll each piece separately between two sheets of plastic wrap until about 1/8 inch thick and about 8 inches wide.
3. Heat a large cast-iron (or non-stick) skillet. Once the skillet is hot, one at a time, place each raw tortilla flat in the skillet. Allow each to cook for 45 to 60 seconds, or until slightly charred on the underside. You’re better off under-cooking them than over-cooking. If you burn them, they won’t be pliable. Then, with a large, heatproof spatula, flip the tortilla and cook for another 30 to 45 seconds. Remove each from the pan and place on a plate.
4. These are best used when they’re still warm. If they stiffen a bit upon standing, just microwave them for 30 seconds surrounded by a moistened paper towel. They’ll be good as new.

Perfect Yellow Cupcakes

Makes 12 cupcakes

Ingredients

1 stick (8 tablespoons) unsalted butter, at room temperature
1 cup sugar
2 extra-large eggs, at room temperature
1.5 teaspoons pure vanilla extract
1.5 cups all-purpose gluten-free flour
¾ teaspoon xanthan gum
1.5 teaspoons baking powder
½ teaspoon kosher salt
1 cup plus 2 tablespoons milk, at room temperature (low-fat is fine, nonfat is not)

Instructions
1. Preheat your oven to 350F. Grease or line a standard twelve-cup muffin pan with unsalted butter and set it aside.
2. In a large bowl, cream the butter and sugar until light and fluffy. Add the eggs one at a time, beating well after each addition until smooth. Add the vanilla and stir to combine. To the wet ingredients, add the flour, xanthan gum, baking powder, and salt, beating well after each addition. Add the milk and beat the mixture until it becomes thicker and a bit more elastic (which will mean that the xanthan gum has been activated).
3. Distribute the batter evenly among the twelve muffin cups. Place the muffin tin in the preheated oven and bake for 25 minutes, or until the cupcakes are pale golden and a toothpick inserted into the center of a middle muffin comes out clean.

Ricotta Pancakes

Makes 4 Servings

Ingredients

2/3 cup all-purpose gluten-free flour
1/3 tsp. xanthan gum
1/3 cup sugar
1 tsp baking powder
2 extra-large eggs, beaten
1 cup ricotta cheese
Finely grated zest of 1 lemon
½ cup of milk (low fat is fine, nonfat is not)
2-3 tbs. vegetable oil

Instructions
1. In a large bowl, place the flour, xanthan gum, sugar, and baking powder, and whisk to combine. Add the eggs, ricotta cheese, lemon zest, and milk, beating well after each addition.
2. Coat the bottom of a large nonstick skillet with vegetable oil and use about ¼ cup batter for each pancake. Cook the first side over medium heat for about 4 minutes or until bubbles form on top. Flatten the pancake with a spatula as they cook because they will remain raw inside if they are too thick. Flip to brown the other side and serve immediately.

Chocolate Chip Brownies

Makes 16 brownies

Ingredients

1 stick (8 tablespoons) unsalted butter, at room temperature
12 ounces semi-sweet chocolate chips, separated into 8-ounce and 4-ounce portions
1.25 cups sugar
3 extra-large eggs
1 cup all-purpose gluten-free flour
½ teaspoon xanthan gum
¼ cup Dutch-processed unsweetened cocoa powder
½ teaspoon baking powder
½ teaspoon kosher salt

Instructions
1. Preheat the oven to 350F. Line an 8-inch square baking sheet with two criss-crossed strips of parchment paper long enough to overhang all the sides of the pan. Butter the parchment paper as best you can. As long as the parchment paper covers the entire inside surface of the pan, the brownies with come out of the pan well. Set the pan aside.
2. In a medium-size, microwave-safe bowl, combine the butter and 8 ounces of chocolate chips. Microwave for 1.5-2 minutes, 30 seconds at a time, stirring well at each 30-second interval, until the chocolate is melted and smooth. Allow the chocolate mixture to cool slightly, for about 2 minutes.
3. Once the chocolate mixture has cooled, add it to the sugar and eggs, one at a time, stirring to combine well after each addition. Next, add the flour, xanthan gum, cocoa powder, baking powder, and salt, reserving a few tablespoons of flour. Beat the batter well until it becomes thicker and a bit more elastic. Toss the remaining 4 ounces of chocolate chips with the reserved flour to coat the chocolate chips. Add the chocolate chips and remaining flour to the batter, stirring until the chips are evenly distributed throughout the batter. Pour the batter into the prepared pan and smooth the top with a spatula or wet hands.
4. Place the pan in the preheated oven and bake for 25 to 30 minutes, until a toothpick inserted into the center comes out mostly clean, with a few moist crumbs attached. Cool the brownies in the pan for at least 30 minutes. Lift the brownies out of the pan with the overhung parchment paper, invert onto a cutting board, peel off the parchment paper, and slice into squares with a moistened serrated knife.

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Caramel Apples

Serves 2

Ingredients

  • 2.5 caramel candies, cut into small pieces
  • ½ Tbsp dark or light corn syrup
  • 1 large tart apples, cored and cut into bite-sized pieces

1. In a 1-cup measure or similar microwave-safe bowl, combine the caramels and corn syrup. Microwave on high power for 30 seconds. Stir and microwave for 15 additional seconds, or until the caramels are completely melted.
2. Stir well, and mix in the apple pieces, stirring to coat them with syrup. Cool slightly. Divide into two servings. Eat with a fork.

Carrot and Raisin Salad

Serves 4

Ingredients

  • 2 Tbsp reduced-fat mayonnaise
  • ¼ cup low-fat buttermilk
  • ½ Tbsp cider vinegar
  • 1 tsp mild or strong honey (optional)
  • 1 cup cooked brown rice
  • 3 medium carrots, grated and shredded (1 cup)
  • 1/3 cup dark raisins

1. Place the mayonnaise in a medium bowl. Slowly add the buttermilk, whisking until well combined. Whisk in the vinegar and honey (if desired).
2. Add the rice, carrots, and raisins, and stir to mix well.
3. Serve at once, or cover and refrigerate for several hours before serving. Leftover salad will keep in the refrigerator for 3 to 4 days.

Ham and Cheese Puffs

Serves 10

Ingredients

  • 1 7.5-oz package reduced-fat refrigerator buttermilk biscuits or rolls
  • 3 Tbsp seasoned tomato sauce
  • 2 Tbsp chopped reduced-fat ham or Canadian bacon
  • 2 Tbsp reduced-fat shredded Cheddar cheese

1. Preheat the oven to 450F. Spray a small baking sheet with nonstick spray coating. Set aside.
2. Open the biscuit carton, and separate the biscuits. Place them on the baking sheet.
3. With a small spoon, spread the tomato sauce on the biscuits, dividing the mixture evenly. Top with the ham and cheese, dividing evenly.
4. Bake in the center of the oven for 8 to 10 minutes or until golden. Leftovers will keep 1 to 2 days in the refrigerator, tightly wrapped.

Shrimp Remoulade

Serves 18

Ingredients

  • ½ cup chili sauce
  • ¼ cup fat-free sour cream
  • 2 Tbsp reduced-fat mayonnaise
  • 1 garlic clove, minced
  • 1 tsp prepared white horseradish
  • 1 lb medium cooked shrimp, shelled and deveined

1. In a medium bowl, whisk together the chili sauce, sour cream, mayonnaise, garlic, and horseradish.
2. Stir in the shrimp. Serve immediately, or cover and refrigerate several hours before serving.

Parmesan Triangles

Serves 10

Ingredients

  • 1 Tbsp olive oil
  • 1 Tbsp water
  • 1 garlic clove, minced
  • 1 tsp Italian seasoning
  • 25 wonton wrappers, cut in half to form triangles
  • 2 Tbsp grated Parmesan cheese

1. Preheat the oven to 400F. Spray a large baking sheet with nonstick spray coating. Set aside.
2. In a small bowl, stir together the oil, water, garlic, and Italian seasoning.
3. Set the wonton wrappers on the baking sheet in a single layer.
4. With your finger, spread the oil mixture over the wonton triangles. (If the mixture begins to separate, stir again). Sprinkle with the cheese.
5. Bake for 3 to 4 minutes until the triangles have crisped. Cool in pan on a wire rack, or serve warm. Triangles will keep for up to a week in an airtight container.

 

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Corn Bread Country- Style

Serves 6

Ingredients

  • 1 cup cornmeal
  • 1 cup whole wheat or white flour
  • ¼ cup brown or white sugar
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • 1 cup soy milk or dairy milk
  • ¼ cup vegetable oil
  • 1 egg
  1. Preheat the oven to 425F.
  2. Lightly oil a 9×6-inch baking dish or loaf pan with vegetable oil. In a large bowl, combine the cornmeal, flour, sugar, baking powder, and salt.
  3. In a medium bowl, combine the milk, vegetable oil, and egg.
  4. Pour the liquid mixture into the dry ingredients and stir just to combine. Do not overmix. Pour the mixture into the baking pan. Bake for 15 to 20 minutes until a knife inserted in the center comes out clean. Serve warm with honey or fruit preserves, if you desire.

Garlic Bread

Serves one

Ingredients

  • 1 or 2 slices of bread
  • Olive oil
  • 1 clove garlic, peeled
  1. Preheat the broiler.
  2. Lightly brush or drizzle the bread with olive oil and toast it under a broiler 3 to 4 inches from the heat. (It is good without the oil, too). Watch closely because the bread will brown quickly.
  3. Rub the toasted bread with the peeled garlic.

Pepper and Mushroom Pizza

Serves 2

Ingredients

  • 2 teaspoons olive oil
  • ¼ cup chopped onion
  • ½ cup chopped bell pepper
  • 1.5 cups sliced mushrooms (about 6)
  • ¼ teaspoon dried basil
  • 1 (6-inch) pita bread
  • 6 thin tomato slices
  • Grated mozzarella cheese
  1. Preheat the oven to 450F
  2. Heat the oil in a small skillet over medium heat. Add the onion, bell pepper, mushrooms, and basil; saute, stirring frequently for 3 minutes, or until the vegetables begin to soften. Remove from the heat.
  3. Lightly toast the pita bread for 3 minutes in the oven. Remove the pita from the oven. Carefully split the pita bread around its outer edges to yield two equal rounds.
  4. Spoon the filling onto the crust. Add tomato slices and lightly sprinkle with grated mozzarella cheese. Heat the pizza in the oven until the tomatoes are warm and the cheese begins to melt, about 2 minutes. Serve immediately.

Yogurt Fruit Shake

Serves 2

Ingredients

  • 3/4 cup plain nonfat yogurt
  • 1 cup chopped fruit (pear, pineapple, berries, banana – the riper the better)
  • 1/2 teaspoon vanilla
  • 1 teaspoon honey, sugar, or maple syrup (optional)

Place ingredients in a blender and process until smooth.

Toasted Nori

Serves one

Ingredients

  • 1 sheet nori
  • toasted sesame oil
  • salt

Heat a sheet of nori until it becomes fragrant, about 30 seconds, by waving it over, but not on a burner on medium-high heat. Remove from the heat, and rub a sheet with a few drops of toasted sesame oil. Sprinkle with salt. You’ll have a large, crisp “chip”.

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Follow these simple recipes for healthy eating:
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Chunky Monkey Smoothie

Serves 1

Ingredients

  • 1 cup unsweetened almond milk, plus more as needed, or water
  • 2 medium frozen bananas, peeled and cut into chunks
  • 1 tablespoon peanut butter
  • ½ cup pitted and chopped Medjool dates, or to taste
  • 1 tablespoon unsweetened cocoa powder

Combine all ingredients in a blender and process until smooth and creamy. Add more almond milk as needed to achieve a smooth consistency.

Sweet Potato Pie Oatmeal

Serves 2

Ingredients

  • 1 large sweet potato, peeled and diced
  • 1 cup rolled oats
  • 1 cup unsweetened almond milk
  • ½ cup date molasses
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon orange zest
  • ¼ teaspoon ground allspice
  • Pinch salt

Steam or boil the sweet potato until tender, about 10 minutes. Drain and mash it and add it to a small saucepan with the oats, almond milk, molasses, cinnamon, ginger, orange zest, allspice, and salt. Cook the mixture over medium heat until the oats are tender, 10 to 12 minutes.

Autumn Mixed Greens Salad

Serves 4

Ingredients

  • 6 tablespoons fruit-sweetened dried cranberries
  • ¼ cup brown rice syrup
  • Zest and juice of 1 orange
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Pinch cayenne pepper
  • 6 cups mixed salad greens
  • ½ cup pecan halves, toasted (optional)
  • 2 crisp apples, peeled, cored, and cut into ½-inch dice
  1. Cover 3 tablespoons of the dried cranberries with 6 tablespoons of boiling water. Set aside to soak for about 15 minutes
  2. Blend the reconstituted cranberries, brown rice syrup, orange zest and juice, balsamic vinegar, mustard, and cayenne pepper in a blender until smooth. Set aside.
  3. Add the salad greens to a large bowl with the pecans (if using), apples, and the remaining dried cranberries. Just before serving, add the dressing to the bowl and toss well.

Kimchi Noodle Salad

Serves 4

Ingredients

  • 1 pound brown rice noodles, cooked according to package directions; drained and rinsed until cool
  • 2.5 cups chopped cabbage kimchi
  • 3 to 4 tablespoons gochujang
  • 1 cup mung bean sprouts
  • 4 green onions (white and green parts), thinly sliced
  • 1 medium cucumber, halved, seeded, and thinly sliced
  • 2 tablespoons sesame seeds, toasted
  1. Place the rice noodles, kimchi, gochujang, and mung bean sprouts in a large bowl and mix well.
  2. To serve, divide the mixture among 4 individual plates and garnish each with the green onions, cucumber slices, and sesame seeds.

Stir-Fried Rice with Asparagus and Red Pepper

Serves 2

Ingredients

  • ½ pound asparagus, trimmed and cut into 1-inch pieces
  • ½ medium yellow onion, peeled and thinly sliced
  • ½ medium red bell pepper, seeded and julienned
  • ¼ cup Chinese Brown Sauce (see page 35)
  • Zest and juice of 1 lemon
  • 3 tablespoons minced jalapeno pepper (for less heat, remove the seeds)
  • 3 cups cooked brown rice, fully cooled
  1. Heat a large skillet over high heat.
  2. Add the asparagus, onion, and red pepper and cook for 4 to 5 minutes, stirring frequently.
  3. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.
  4. Add the Chinese brown sauce, lemon zest and juice, and jalapeno pepper and cook for another minute.
  5. Add the brown rice and cook until heated through.