Recipe Book

recipe noun [res-uh-pee] A set of instrucons, or steps, for making a meal; usually includes a descripon of the nal product and a detailed list of ingredients and their amounts. For example, a recipe for tea might

describe how to steep a tea bag or tea leaves in water.

Recipes

dinner noun [din-er] A meal usually eaten in the evening; o#en including prepared protein, vegetables, grains, and legumes. Dinner is o#en followed by dessert, a sweet course to complete the

meal. As used in a sentence: Dinner is my favorite me of the day since I enjoy it with my family.

1: Quinoa or Buckwheat Salad

2: Crock Pot Chicken and Noodles

3: Grilled Walleye and Vegetable Packets

4: Bu7ermilk Vinaigre7e

5: Blue Cheese Compound Bu7er

6: Chicken and Wild Rice Casserole

7: Bone Broth

8: Creamed Chicken

9: Creamy Chicken Broccoli Soup

10: Pepper Pork Roast

11: Caribbean Pork and Mango Salad

12: Caesar Sandwich

Dinner

From: Janna Anderson

Bualo Hospital

bualohospital.org

Ingredients 1 cup quinoa or buckwheat Uncooked, whole kernels

1 can garbanzo beans Drained and rinsed

1 can black beans Drained and rinsed

1 red pepper Chopped in small pieces

1 small can roasted green chili peppers Oponal

1 can or small bag frozen corn Drained and rinsed, thawed and drained

1 small red onion

Fresh parsley Chopped

Cumin To taste

Chili powder

Salt and pepper To taste

Olive oil

4 tbsp. apple cider vinegar

Fresh squeezed lemon juice

Chopped avocado For garnish

Instrucons 1: Cook quinoa or buckwheat according to instrucons.

2: Combine all ingredients in a large bowl.

3: Top with garnish.

Notes Dont overcook the quinoa or buckwheat!

1

Quinoa or Buckwheat Salad

From: Julie Starke

Serves: 1

Cub Foods

cub-marketplace.com

Ingredients 3 carrots Sliced

1 onion Chopped

2 stalks celery Sliced

3-4 lbs. chicken

2 cups chicken broth or stock

1/2 tsp salt

1/2 tsp black pepper

1 tsp dried basil

1 lb. package egg noodles

Instrucons 1: Put vegetables in crock pot.

2: Add chicken, then broth or stock.

3: Top with seasonings.

4: Cook unl done; 7-10 hours on low or 2.5-3.5 hours on high.

5: When cooked, remove chicken and vegetables.

6: Turn crockpot to high and add noodles to stock or broth.

7. Cook 25-30 minutes or unl noodles are tender.

Notes Addional stock or broth may be needed when cooking noodles.

2

Crock Pot Chicken and Noodles

From: Mary Jane Miller

Serves: 4

Mary Jane Miller Consulng

MaryJaneMiller.com

Ingredients 4 walleye sh lets Or any white sh

1/2 cup bu7er Cold and sliced into 8 pats

Salt and pepper

1 large leek Sliced

8 oz mushrooms Sliced

1/2 lb. asparagus Trimmed and cut into 2-inch pieces

1 lemon Sliced

1 pinch aleppo Or chili pepper akes

2 tbsp. fresh basil Chopped

Aluminum foil

Parchment paper

Instrucons 1: For each packet, place a double layer of foil on the work surface

large enough to wrap the let. Top with a sheet of parchment.

2: Rub the parchment with a li7le so#ened bu7er. Place a let on top

and season with salt and pepper.

3: Sca7er a quarter of the leek, mushrooms and asparagus on top of

the sh.

4: Squeeze two slices of lemon overall and add the slices to the top of

the sh. Season with a li7le more salt and pepper and top with two

pats of bu7er and a pinch of chili akes.

5: Bring the ends of the foil together and fold to seal all around, mak-

ing sure no stray ends of parchment are exposed.

6: Place on a hot grill and cook, uncovered, for 15 minutes.

7: Open the packet, discard lemon and sprinkle with basil.

Notes Other Veggie Combos: sweet corn/bell pepper/onion, zucchini slic-

es/onion/tomato, green beans/leeks/mushrooms.

3

Grilled Walleye and Vegetable Packets


Serves: 1 1/2 cups


MaryJaneMiller.com

Ingredients 1/2 cup bu7ermilk

1/4 cup plain yogurt

3 tbsp. cider vinegar

1 clove garlic Pressed or nely minced

1/4 tsp salt

1/2 tsp pepper

1/4 cup olive oil

1/2 cup fresh herbs Chopped

1 tsp thyme, oregano, or marjoram Chopped

Instrucons 1: Put all ingredients in a jar with a ght lid and shake hard to blend.

Notes Keeps in the fridge for a week (a#er a couple of hours the vinegar

will make the herbs color drab).

Its great on salads, but it also makes a nice marinade for grilled

chicken.

4

Bu7ermilk Vinaigre7e



MaryJaneMiller.com

Ingredients 1 sck unsalted bu7er So#ened

3 tbsp. blue cheese Crumbled

2 tbsp. chives Chopped

2 tsp. Dijon mustard

1/4 tsp salt

1/2 tsp. pepper

Instrucons 1: Mash the bu7er and the blue cheese together.

2: Add remaining ingredients and mix well.

3: Scrape the bu7er onto a sheet of parchment or plasc wrap and

shape into a log by rolling up the wrapper and twisng the ends.

4: Refrigerate unl hardened.

Notes This was created to slice and drop onto grilled steaks, but its good

on so much more: slathered on bread, baked potatoes, sweet corn,

grilled or steamed veggies, chicken, pork chops.

5

Blue Cheese Compound Bu7er

From: Kelley Suggs

Serves: 8-10

Lithe Wellness Soluons

lithewellnesssoluons.com

Ingredients 3 tbsp. bu7er

1 medium onion Finely diced

3 stalks celery Finely diced

3 carrots Peeled and diced

2 tbsp. fresh garlic Minced

2 cups cooked chicken breast or turkey Shredded

1 cup quinoa Cooked

1 cup wild rice

1 tsp. kosher salt

1/2 tsp. black pepper

1/4 tsp. garlic salt

Cheese sauce ingredients

4 tbsp. bu7er

2 tbsp. arrowroot powder

1/4 tsp. kosher salt

1/4 tsp. black pepper

2 cups chicken brother

1 1/2 cups shredded cheese

Instrucons 1: Preheat oven to 350 degrees F. Heat oil into a medium dutch oven

or pot over medium heat. Saut onion, celery and carrots unl

so#ened, about 10 minutes.

2: Sr in garlic and cook for 1 minute. Sr in chicken, both cooked wild

rice and quinoa, salt, pepper and garlic salt. Reduce heat to low.

3: To prepare cheese sauce, melt bu7er into a medium saucepan over

medium high heat.

4: Whisk in arrowroot powder, salt and pepper then slowly pour in

chicken broth whisking connuously. Whisk unl thick and nearly

boiling (oponal) then sr in cheese unl melted.

5: Pour cheese sauce into mixture, then transfer to a 913 inch baking

dish.

6: Top with addional cheddar cheese and bake for 25-30 minutes or

unl cheese is melted through.

7: Serve.

6

Chicken and Wild Rice Casserole

From: Kelley Suggs

Lithe Wellness Soluons

lithewellnesssoluons.com

Ingredients Bones of 1 chicken or turkey, or soup pack of beef bones, or venison or other wild game

Le# over trimmings Carrots, onions, celery and garlic

2 tbsp. of acidic medium Such as vinegar, whey or lemon juice

Enough water to cover

1 tbsp. salt

1/2 tsp. pepper

Spices and herbs To taste

Instrucons 1: Place all ingredients in the slow cooker.

2: Cover with water and cook on low for 24-48 hours.

3: Add addional water if necessary.

4: Cook unl you can sink the nail of your thumb into a bone (a small bone if it is a large animal like a cow or deer).

5: The strain out all of the solid pieces and throw them away.

6: Use immediately.

Notes Freeze in 2 cup increments or leave in refrigerator to use through-

out the week

7

Bone Broth

From: Julie Starke

Serves: 5

Cub Foods

cub-marketplace.com

Ingredients 3 tbsp. bu7er

1/4 cup our

2 cups + 1/4 cup 2% milk Divided

1/2 tsp. salt

1/4 tsps. pepper

4 cups chicken Cooked and cut

1 egg Beaten

2 tbsp. parsley Chopped

Instrucons 1: In a large saucepan, combine margarine, our and milk over medi-um-low heat. Sr unl thickened.

2: Add salt, pepper, and chicken.

3: In a separate bowl, combine beaten egg with 1/4 cup milk. Add to cream sauce.

4: Cook 2 minutes, srring constantly.

5: Top with parsley.

Notes Serve over rice.

8

Creamed Chicken

From: Julie Starke

Serves: 6

Cub Foods

cub-marketplace.com

Ingredients 1/4 tsp. black pepper

1/2 tsp. basil Dried

1 tbsp. onion akes Dried

2 tbsp. cornstarch

2 tsp. chick bouillon granules

1 cup nonfat dried milk powder

1 1/2 cup skim milk

2 cups chicken Cooked and diced

14.4 oz. bag frozen broccoli cuts

1 cup low fat shredded cheddar cheese

Instrucons 1: Put spices, onion, cornstarch, bouillon, milk powder, water and milk

into large saucepan.

2: Cook on medium heat and sr connuously unl mixture thickness.

3: Add chicken, broccoli and cheese to the thickened mixture.

4: Warm thoroughly.

9

Creamy Chicken Broccoli Soup

From: Julie Starke

Serves: 4

Cub Foods

cub-marketplace.com

Ingredients 4 lbs. pork loin roast or 2-2 lbs. roasts Boneless

6 tbsp. pepper blend seasoning

Instrucons 1: Rub all surfaces of roast(s) with seasoned pepper.

2: Place pork in shallow roasng pan and roast in 350 degree F. oven for 40 minutes to 1 1/2 hour, unl internal temperature on ther-mometer reads 145 degrees F.

3: Remove roast from oven; let sit about 10 minutes.

4: Slice and serve.

10

Peppered Pork Roast

From: Julie Starke

Serves: 4

Cub Foods

cub-marketplace.com

Ingredients 3/4 lb. pork roast Cooked and cut into 1/2 inch cubes

6 cups mixed greens

1-15 oz. can black beans Rinsed and drained

1/4 red onion Halved and thinly sliced

2 large ripe mangos Peeled and cubed

2 cups fruit-avored vinaigre7e dressing

Instrucons 1: In a large bowl, gently toss all ingredients with dressing.

2: Serve.

Notes For easy eang, serve in shallow salad bowls.

11

Caribbean Pork and Mango Salad

From: Julie Starke

Serves: 4

Cub Foods

cub-marketplace.com

Ingredients 3/4 lb. pork roast Cooked and thinly sliced

3 cups romaine le7uce Chopped

1/2 cup Caesar salad dressing

1-8 inch focaccia Round

Instrucons 1: Toss le7uce with dressing and cheese; set aside.

2: Slice focaccia horizontally; cut into 4 wedges.

3: Layer pork and le7uce on focaccia bo7oms.

4: Place focaccia tops over le7uce.

12

Caesar Sandwich

Janna Anderson Bualo Hospital

Julie Starke Cub Foods

Kelley Suggs Lithe Wellness Soluons

Mary Jane Miller-Mary Jane Miller Consulng

Contributors

Special thanks to recipes shared during the healthy cooking and

eang classes provided through a partnership with the Local Roots

Food Co-op, the Crow River Food Council and supported by Allina

Health Systems/Bualo Hospital.

Thank You

Documents

Recipe Book