HEALTHY RECIPE

B R E A K F A S T

L U N C H

D I N N E R &

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ING

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B R E A K F A S T

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AVOCADO TOAST

BREAKFAST

Ingredients:-Four slices fresh good quality bread-2 ripe avocados (Ripe avocados should yield to a firm touch but not be noticeably soft. They are typically darker in complexion than their unripened brethren. Avocados will ripen in a day or two on the counter; place them in the fridge to slow the ripening process and take them out the day before you need them)-4 eggs-Salt (Maldon Sea Salt Flakes if you have it) & pepper-Trimmings based on your preference and what's in the fridge (ex: Sriracha, ketchup, soy sauce, etc.)

Submitted by:Joshua Marko, Michigan SBDC

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AVOCADO TOAST CONT.

1. Heat butter or oil in a medium non-stick skillet (use grapeseed oil for for maximum health benefit) 2. Extract the flesh of the avocados directly onto a cutting board and mash with a fork to your preferred consistency. I prefer the flesh well blended but still chunky. 3. Add the four eggs to the heated skillet along with a dash of salt and pepper. I suggest cooking them sunny-side-up or over-easy so you get that tantalizing yolky goo that melds with avocado and toast on the final product. You may poach your eggs for a healthier but more work intensive alternative (see variations). 4. While keeping an eye on the eggs, add the four slices of bread to the toaster in two batches. It is important to use good quality bread, preferably from a local bakery. Check out Downtown Market, Bridge Street Market, or Nantucket Bakery for delicious loaves that don't cost much more than the mass produced alternatives. Fresh artisan bread also tends to be more nutritious and have a more natural gluten profile (plus it is delicious!). 5. Spread the desired amount of mashed avocado onto the bread as it comes out of the toaster. This recipe is written for 1/2 of each avocado to go on each slice. Sprinkle a little salt on the avocado spread (Maldon sea salt flakes work particularly well here). 6. Add whatever trimmings you would like on top of the avocado, such as ketchup, Sriracha, or chopped cilantro. 7. As they finish cooking, drop an egg on top of each slice. Serve immediately.Optional Variations:

Directions:1. Poach your eggs instead of frying them. This is a little more work, but

yields a healthier and tastier alternative. Google "how to poach an egg" for instructions - it may take a

few attempts before you're comfortable with the process.

2. If you're feeling ambitious, rub your sliced bread with a smashed

garlic glove and throw it on a baking sheet under the broiler for a few minutes instead of in the toaster.

3. Additional trimmings options for Step 6 (Warning: may compromise

healthiness but it's worth it): bacon or other meats; roasted garlic; roasted red peppers; hash-browns, chopped

tomatoes or other vegetables; cheeses of all sorts; Hollandaise

sauce; balsamic reduction; smoked salmon; or whatever you want to

experiment with!

4. Replace Step 2 with your favorite guacamole recipe. Avocado toast can

be a great receptacle for your next-day guacamole left overs.

5. Make this recipe vegan by omitting

the egg.

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WHEATBERRY SALAD

BREAKFAST

Ingredients:2 cups dry Red Hard Winter Wheat Berries5 medium apples5 celery ribs5 - 6 oz, low fat sugar free Yoplait cherry yogurts1/2 cup chopped walnuts1/4 cup low sugar dried cranberries1/4 cup honey (optional)

Submitted by: Victorine Helgeson, Library

Rinse the wheat berries under running water for 2 minutes. Add to a large pot with 6 cups of water. Bring the water and berries to a boil and cook for a steady 1 hour. Rinse and cool wheat berries with cold water and set aside to drain well.Dice and core apples and chop celery. Use a large bowl to mix and the remaining ingredients and mix well. Fold in cooled wheat berries. Chill and serve. Makes many cups.

Directions:

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L U N C H

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Ingredients1 cup chopped lettuce¼ cup chopped peppers (green, red, yellow, orange, purple, or a mixture)¼ cup chopped onions (red, white, green, or a mixture)½ cup chopped fresh tomatoes2 Tbsp chopped cilantro (optional, but it’s really good if you have it)finely chopped hot peppers (optional to taste)½ tsp ground cumin½ tsp dried oregano flakes1 Tbsp fresh lime juice 4 whole grain wheat tortillas (fajita size – avoid hydrogenated vegatable oils)4-8 slices of turkey lunch meat (or mix with other sliced lunch meats such as ham or roast beef)½ cup shredded cheese* (cheddar, cojack, or Mexican blend)

DirectionsCombine first nine ingredients (vegetables and seasonings) and toss to mix.Warm the tortillas for a few seconds in the microwave oven or on a warm skillet.On each tortilla layer 1/4 of the meat, vegetable mix, and cheese.Eat!

LUNCH

LUNCH TACOSSubmitted by: Todd Carlson, Chemistry

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5 oz baby spinach 2 atoufolo Mangos 8 strawberries 1/4 onion (medium), 2 tbl soft fresh goat cheese 4 campari tomatoes 1 avocado (optional),2 tbl lemon zest 2 tsp champagne vinegar olive oil CarrotsChopped Walnuts

DirectionsSlice mangos into "pieces" or strips, strawberries cut into 4, onion thinly sliced, campari into 4, avocado into chunks. Tomatoes and avocados should be salted w/ Kosher salt. Carrots, added with potato peeler for wide strips. Add chopped walnuts. Lemon zest sprinkled over entire salad, add vinegar and oil and then mix all together, letting the goat cheese coat the entire salad. Serve on its own or with pita bread.

LUNCH

FRUITY SPINACH DELIGHT

Ingredients:

Submitted by: Sarah Mather, MILL

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1/4 c water or broth 1/2 medium onion chopped3 cloves of garlic minced1/2 cup chopped tomato1/8 tsp fennel seeds1/2 tsp onion powder1/4 tsp garlic powder1/8 to 1/4 tsp cinnamon1/2 tsp oregano1/2 tsp thyme or use 1 tsp of fresh rosemary1 large potato cubed small (Yukon Gold or White)3/4 cup carrots1/2 cup other veggies like peppers, mushrooms, zucchini, broccoli (I use all)15 oz can chickpeas drained1/2 to 3/4 tsp salt1 cup water1 cup non dairy milk such as coconut milk, almond milk, or cashew milk (I use unsweetened almond milk)2 cups fresh spinachfreshly ground black pepper for garnish, lemon juice (optional)

Directions1. Add broth in the Instant Pot on saute. Add onion and garlic cook until golden. Deglaze with a tbsp of water in between if needed. 2. Add the chopped tomato and mix. Add the the spices and herbs and mix in.3. Add veggies, chickpeas, salt, non dairy milk and water and mix 4. Pressure cook for (manual, high) 5-8 minutes, let the pressure release naturally. (about 10 to 15 minutes) 5. Fold in spinach and saute for a minute. 6. Serve. On the side have salt, black pepper, and lemon juice to adjust flavor. 7. Goes great with a nice crusty type of bread like sour dough

LUNCH

CHICKPEA POTATOSOUP

Ingredients:

Submitted by: Naida Weinert, Center for Adult and Continuing Studies

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3-4 table spoons olive oil4-5 Roma tomatoes, seeded and diced4-5 Green onions, sliced8 ounces Feta cheese, crumbled1/2 teaspoon onion powder1/2 teaspoon garlic powerpepper, to tastewhole grain pita chips Directions

1. In medium bowl add olive oil, tomatoes, green onions. Toss to coat. 2. Add feta and mix gently. 3. Mix onion and garlic powder in small bowl. Add to taste. 4. Add pepper to taste. 5. Serve immediately with whole grain pita chips.

LUNCH

TOMATO FETA DIP

Ingredients:

Submitted by: Leah Heaton, Police Department

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Dressing: 1/3 c olive oil, 1/3 c canola oil,1/3 c balsamic vinegar (or half balsamic/half apple cider), 1 clove finely chopped garlic,2 pinches dried basil (crushed), 1 tsp sugar, salt and pepper to taste. Whisk together and refrigerate until ready to use. Salad: 12oz mixed greens,1/8 c thinly sliced red onion, 1 c cooked quinoa, 2 gala or honey crisp apples-cut into bite sized pieces, 1/4 c dried cherries, 1/4 c gorgonzola cheese, 1/4 c toasted walnuts, pecans or almonds.

DirectionsLayer ingredients in serving dish in this order: greens, red onions, quinoa, apples, cherries, with the cheese and nuts on top. Drizzle with dressing and serve immediately.

LUNCH

POTLUCK FAVORITE QUINOA

SALAD

Ingredients:

Submitted by: Barb Blankemeier, Pew Faculty Teaching & Learning Center

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LUNCH

CHICKPEA MASALA

Ingredients:

Submitted by: Anirudh Chowdhary, Professional Science Masters program

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2 cups chickpeas/ Garbanzo beans (chana) 1 Can - Good for lunch and dinner.4 Tomatoes chopped or 1 1/2 cups tomato puree 2-3 tbsp oil1 cup brown rice2 tbsp dry pomegranate seeds (optional) or ½ tbsp. lemon juice2 tbsp Cumin seeds or powder 2 tbsp Coriander (cilantro seeds) powder 1/2 tbsp red chilli powder or 1 green chilies slit in half vertically 2 cloves, ½ tbsp cinnamon powder (Optional),1/2 tbsp black pepper (Optional)1/2 tbsp Turmeric powder1tbsp salt or as required2-3 tbsp chopped fresh cilantro (to garnish)

Directions1. Cook 1 cup of brown rice in a rice cooker or on stove. Add 2 cups of water to 1 cup rice and cook on medium heat with lid closed. 2. While the rice cooks, in a pan add 2 – 3 tbsp of oil (vegetable or olive). Cook on medium. Once the oil is hot add cumin seeds (seeds will splutter when the oil is hot), Coriander powder, red chili powder, cinnamon powder, and black pepper and turmeric powder. Mix gently. 3. Cook until there is slight change in color of the cumin seeds (around 2min). They should be brownish in color. Keep stirring the mixture as it cooks. 4. Add the tomato puree to the mixture. Cook the puree with intermittent mixing. On medium heat.(3-4 minutes) 5. When the puree is cooked and the mixture becomes thick add 1 cup water to it and cook on high heat.(4 minutes)

LUNCH

CHICKPEA MASALA CONT.

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6. Drain the water from the chickpea can add the chickpeas to the to the tomato puree mixture. 7. Close the lid of the pan and cook on medium for 10min. 8. Add lemon juice to the mixture and stir. 9. Cook for an additional 5 minutes on low to medium heat. 10. By this time the rice should be cooked. 11. Sprinkle the cut cilantro and or grated mozzarella cheese on the cooked mixture. Close the lid and turn off the heat and let it sit for 2 min. 12. After 2 minutes, mix the cilantro and serve with brown rice. (Whole wheat bread or tortillas can be used as a replacement for brown rice).

D I N N E R

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D INNER

1 pkg. Quinoa,

Half red pepper, yellow

pepper & green pepper,

Half a sweet onion,

1 lb. fresh ground turkey,

red pepper flakes,

2-3 fresh garlic cloves &

other spices to taste.

TURKEY, QUINOA VEGGIE DISH

Ingredients

1. Dice onion, red, green & yellow peppers. 2. Fry ground turkey with 1 t. red pepper flakes, 2-3 fresh garlic cloves, salt & pepper and other desired spices and diced onion. (Drain if needed.) 3. Cook quinoa. (I use the boil-in-bag quinoa.) 4. Add quinoa and peppers to turkey mixture and cook until flavors are well blended and peppers are done but still crunchy. About 10-12 minutes.

Submitted by: Kay Hart, Statistics

Directions

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D INNER

1 can chicken broth (or vegetable broth) (14 oz.)1 can tomato-vegetable juice cocktail (11.5)1 cup water1/2 onion (chopped)2 cloves of garlic (minced)1 TBS butter (to sauté onion/garlic)1 potato (chopped)2 carrots (sliced)2 celery stalks (diced)1 can diced tomatoes undrained (14.5 oz)1 cup fresh green beans (chopped)*1 cup fresh corn*salt and pepper (to taste)Creole seasoning (to taste- about 1 TBS)1 cup whole grain noodles (bowtie or elbow)parmesan cheese (to taste)* can use canned or frozen

VEGETABLE SOUP

Ingredients

In a large pot melt butter and sauté onion and garlic. Add broth, tomato juice, water, potato, carrots, celery, tomatoes, green beans and corn. Season with salt/pepper and Creole seasoning. Bring to a boil. Reduce the heat and simmer until the vegetables are almost tender about 20 minutes. Stir in the noodles and bring back to a simmer. Simmer with the lid on until vegetables and noodles are tender. Serve in bowls and top with grated Parmesan cheese. Enjoy.

Submitted by:Jennifer Olsen, Movement Science

Directions

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D INNER

1 package Ortega Whole Grain Corn taco shells (hard).1 - 15 oz. can vegetarian refried Beans2 - 15 oz. cans low sodium black beans - rinsed and drained1 - 8 oz. can tomato sauce1 package taco seasoningShredded cheddar cheeseToppings:shredded lettuceguacamoleolivesgreen onionschopped tomatoes

VEGETARIAN OVEN TACOS

Ingredients

Preheat oven to 350 degrees.Spray 9" x 13" pan with nonstick cooking sprayLine taco shells up in panMix the refried beans, black beans, tomato sauce and taco seasoning in a bowl. Scoop taco mixture into taco shells and top with shredded cheese. Bake in the oven for around 12-15 minutes or until cheese is melted and tacos are warm. Fill with favorite toppings and enjoy!

Submitted by: Mary Kooyer, Office of the Vice Provost of Health

Directions

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D INNER

3 cups watermelon, cubed; 1.5 cups sliced cucumber, remove seeds; 2 T fresh whole mint leaves, thinly sliced; 1/3 cup crumbled feta cheese. Optional dressing: 3 Tablespoons olive oil, 1 Tablespoon lime juice, salt & pepper to taste.

WATERMELONCUCUMBER FETA

SALAD

Ingredients

Prep time: 10-20 minutes. 1. Place the watermelon, cucumber and mint in large bowl. 2. If using optional dressing, in a separate bowl, whisk together the olive oil, lime juice, salt and pepper. 3. If using the optional dressing, drizzle it over the melon mixture and toss to coat. 4. Sprinkle with feta and serve.

Submitted by: Pam DeWindt, Psychology

Directions

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D INNER

NOTE: The key to making this dish healthy is cheese and butter from grassfed cows, which contain Omega-3s and are actually good for cholesterol. (I recommend Mooville butter and cheese from Nashville, MI, available at Rakowskis’ on Fulton St. in Easttown.) This is the sine qua non, a dealbreaker. Otherwise, fahgettaboudit. Himalyan salt is also healthier than cheap salt. This said, the recipe is flexible, so you can substitute different kinds of beans, rice, squash; you can omit ingredients or add things like various veggies (¡jalapeños, habaneros!) which you could roast in oven or steam or sautée.

BIG DAVE'S CASSEROLE

Ingredients

Submitted by: Dave Eick, PEW FTLC

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1 cup organic mung beans;1 cup organic brown rice;any organic squash;1 large organic yellow onion;3 cloves organic garlic; 1/3 cups EVOO or avocado oil;1 stick butter;3 cups any shredded cheese; dashes to taste of any, Preferably all, of the following: pimentón picante and pimentón dulce (spicy and sweet paprikas from Spain), chili powder, ground cayenne or chiles de arból, Hungarian paprika, freshly ground Tellicherry pepper, Frank’s Red-Hot Sauce, Himalayan salt.

10. Boil the presoaked mung beans on low for roughly twenty minutes, but after fifteen minutes nibble on a couple of them every minute or two in to try to get them when cooked enough but not mushy. Drain, and set aside. 11. Melt butter in the same pan you fried the onion, garlic and rice in. 12. When mung beans, rice and squash are all done, pour everything, including melted butter and 2 cups cheese into the biggest pan, and mix. Add dashes of spices and salt, keep stirring and tasting till it tastes good. Transfer to baking dish. Top with remaining cup of cheese. 13. If the mix is still warm, you can bake it covered at 275 for around 45 minutes, 325 for 35 minutes, whatever until it smells and looks done. You can freeze or refrigerate it, but try to get it close to room temperature before you bake it. The last step is to top with 1 more cup of cheese, take cover off, crank oven up as high as it can go, and watch like a hawk until the second when cheese is golden brown but not burning. Then take it out (FAST!) and let it sit for 10 minutes before serving.

BIG DAVE'S CASSEROLE CONT.

Directions

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1. Rinse mung beans, look for pebbles and bugs, soak overnight. While beans are

cooking,

2. Split squash in half, scrape out seeds and strings. (Save the seeds for roasting—they’re healthy, too!). You can steam the

squash or roast in oven till pretty soft to the fork

3. While squash is are cooking, chop onion, start sautée on medium heat in

EVOO or avocado oil.

4. While onions are sautéeing, chop garlic, and add to onion sautéeing.

5. Sautée a few more minutes until onion is almost translucent, and add garlic and rice.

6. Start three cups water boiling (for rice).

Add a dash of Himalayan salt to water.

7. Fry the rice in the onion and garlic 3-5 minutes, until the rice gets a little toasted.

8. Dump rice, onion and garlic mix in boiling

water, or vice-versa, depending on your pans. Cook, covered, roughly 35 minutes,

stirring occasionally.

9. While rice is cooking, keep checking the squash. When soft, set aside and let cool. When squash is cool, peel it or scoop it off of skin, and chop into little cubes.

D E S S E R T

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DATE BARS

DESSERT

Ingredients:12 majool dates,1/4 cup boiling water,2 c. steel cut oats (ground), 1/3 c. cocoa,1/2 c. fine coconut flakes, 1/3 c. peanut butter. 1/2 c. ground walnuts (optional)

Soak dates for 15" in boiling water, grind steel cut oats in food processors, add dates, then cocoa, then P.B, then coconut. Stir in walnuts. May add few drops of vanilla for flavor. Press into 8x8 (greased) pan. Cut into desired size and serve.

Submitted by: Dianne Slager, KCON

Directions:

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