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Healthy Recipes

Labor Day 2015 Healthy Snacks
presented by Denise Hernandez, MS,RD,LD
Cashew Butter n' Pecan Popcorn
Author: Amie Valpone

Gluten-Free, Dairy-Free, Soy-Free, Sugar-Free, Vegetarian & Vegan

2 Tbsp. extra virgin organic coconut oil
⅓ cup organic corn kernels
2 Tbsp. cashew butter
¼ cup raw pecans
¼ tsp. sea salt
1. In a medium sized sauce pan, combine coconut oil and corn kernels. Cover and cook over medium-high heat.
Once you hear the corn start to pop, shake the pan back and forth slowly so you move the kernels around.
2. Remove from heat once the corn stops popping; set aside covered for 1 minute in case there are any corn
kernels that still need to pop. Transfer to a large mixing bowl; add remaining ingredients; gently toss to combine.
3. Enjoy!
 Red Snapper with Garlic Tomato Sauce

2lb red snapper fillets, cut into 6 slices
Oat flour to dredge fillets
Salt and pepper to taste
¼ cup grape seed oil
4 cloves garlic, finely chopped
2 cans (28 oz. each) plum tomatoes, crushed
1 cup dry white wine
Preheat oven to 150 degrees. Dredge snapper in flour. Sprinkle with salt and pepper. Heat 3 tablespoons olive oil in a large skillet over medium-high heat. Place fillets in skillet and cook until golden brown on both sides. Remove fish and place on a plate in the oven to keep warm. Add remaining olive oil to skillet, and reduce to medium heat. Add garlic and cook until lightly browned. Stir in tomatoes and wine, and add salt and pepper. Simmer on medium heat for 20 minutes or until sauce thickens. Add fish back to skillet and heat for about 5 minutes.
Yields: 6 servings
Nutrition per serving: 308 calories, Fat: 11g, Protein 33g, Carbohydrates: 12g
Chicken Breasts with Mushroom Cream Sauce
2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
1 medium shallot, minced
1 cup thinly sliced shiitake mushroom caps
2 tablespoons dry vermouth, or dry white wine
1/4 cup reduced-sodium chicken broth
2 tablespoons heavy cream
2 tablespoons minced fresh chives, or scallion greens

Season chicken with pepper and salt on both sides. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
Nutrition facts:
Per serving:275 calories; 15 g fat (5 g sat. fat); 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium
Recipe from
Toasted Goat Cheese Ravioli with Red Pepper Dip

Olive oil cooking spray
24 whole-wheat wonton wrappers
1/3 cup soft goat cheese with herbs or plain goat cheese
¼ cup low-fat Parmesan cheese, grated
1 cup roasted red peppers (from water-packed jar), chopped
1/3 cup low-fat sour cream
2 tbsp fresh basil, finely chopped
Sea salt and fresh ground black pepper, to taste
Preheat oven to 400 degrees. Coat a large baking sheet with cooking spray. Arrange wonton wrappers on a flat surface. Spoon a small amount (about ½ to ¾ tsp) goat cheese onto each wonton. Using wet fingers (dip fingers in water), wet edges of wonton. Fold wonton over, making a triangle, and press edges together to seal. Transfer wontons to prepared baking sheet and spray surface with cooking spray. Sprinkle Parmesan over top. Bake 8 to 10 minutes, until wontons are golden brown and toasted.

Make Red Pepper Dip: In blender, combine roasted red peppers and sour cream. Puree until smooth. Transfer dip to a bowl and fold in basil. Season with salt and pepper. Serve ravioli with red pepper dip on the side for dunking.
Nutrition: Serving size (2 Ravioli and 1 ½ tbsp dip): Calories: 120, Fat: 3g, Carbohydrates: 20g, Fiber: 4g, Protein: 6g
Summer squash is a great way to add color and sneak in lots of vitamins within your diet!
Benefits of Summer Squash are:

1) Low in calories – 1 cup is only 36 calories! The veggie is a great replacement for corn or potatoes.

2) Full of vitamins – The yellow vegetable is filled with: vitamin C, magnesium, vitamin A, folate, copper, riboflavin, phosphorus, and potassium. Yellow squash has lots of magnesium. Magnesium influences nerve and muscle function, especially in heart tissue.

3) Heart Healthy – Decreasing your cholesterol and fat intake will help with preventing heart disease. Between the magnesium and vitamin C, squash reduces high blood pressure and lowers high cholesterol. It also does this because of its fiber content with about 4-5 grams of fiber per cup.

4) Strengthen Bones – Manganese and vitamin C help with healthy bones. Manganese provides a healthier bone structure, calcium absorption, enzyme creation, and contributes to the density of our spinal column. Vitamin C produces collagen, which is essential for bone growth.

Smoothie Recipe: Nutty Squash Delight: 240 calories
½ cup squash + ¼ cup pecans + 1 cup almond milk + 1 tsp cinnamon + ½ cup ice
Cooking Recipe: Summer Squash Pizza: 165 calories/slice

• 1 teaspoon olive oil
• 1 teaspoon balsamic vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 medium zucchini, cut lengthwise into (1/4-inch-thick) slices
• 1 medium yellow squash, cut lengthwise into (1/4-inch-thick) slices
• Cooking spray
• 1 (12-inch) packaged pizza crust (such as Mama Mary's)
• 2 plum tomatoes, cut into (1/8-inch-thick) slices
• 1/4 cup (1 ounce) finely grated pecorino Romano cheese
• 2 tablespoons thinly sliced fresh basil
• 1/2 teaspoon finely chopped fresh oregano

1.  Prepare grill.
2. Combine oil, vinegar, salt, pepper, zucchini slices, and yellow squash slices in a large bowl, tossing gently to coat. Place squash mixture on grill rack coated with cooking spray; grill 2 minutes on each side or until tender.
3. Reduce grill temperature to medium.
4. Lightly coat pizza crust with cooking spray; grill 1 minute on each side or until lightly toasted. Arrange zucchini and squash over crust. Arrange tomatoes over squash; sprinkle with pecorino Romano cheese. Grill 5 minutes or until thoroughly heated. Remove from grill; sprinkle with basil and oregano.

1) Peaches are low in calories, 39 calories/cup! Peaches contain no saturated fats and are packed with numerous health promoting compounds.

2) Fresh peaches are a moderate source of the antioxidant, vitamin C. Vitamin-C is required for connective tissue synthesis in the body.

3) Vitamin A is essential for vision. It is also required for maintaining healthy skin. Consumption of natural fruits rich in vitamin A is known to offer protection from lung and oral cavity cancers.

4) They are rich in many vital minerals such as potassium, fluoride and iron. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is essential for prevention of dental caries. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.

Smoothie Recipe: Peaches & Cream: 231 calories
 1 ½ cups sliced fresh peaches + ½ cup nonfat buttermilk + ½ medium banana + 2 tsp. honey + ½ cup ice
Cooking Recipe: Grilled Peaches over Spinach and Goat Cheese: 100 calories/serving

• 1/4 cup balsamic vinegar
• 2 tablespoons honey
• 3 peaches, pitted and each cut into 6 wedges
• Cooking spray
• 1 tablespoon extra virgin olive oil
• 1/8 teaspoon freshly ground black pepper
• Dash of kosher salt
• 10 cup trimmed arugula (about 10 ounces)
• 2 ounces thinly sliced prosciutto, cut into 1/4-inch strips
• 2 tablespoons crumbled goat cheese 

1. Bring vinegar to a boil in a small saucepan over medium-high heat. Reduce heat, and simmer until vinegar is reduced to 2 tablespoons (about 2 minutes). Remove from heat; stir in honey. Cool to room temperature.
2. Prepare grill to high heat.
3. Place peach wedges on grill rack coated with cooking spray; grill 30 seconds on each side or until grill marks appear but peaches are still firm. Remove from grill; set aside.
4. Combine oil, pepper, and salt in a large bowl, stirring with a whisk. Add arugula, tossing gently to coat. Arrange arugula mixture on a platter. Top with peach wedges and prosciutto. Drizzle with balsamic syrup; sprinkle with cheese.

1).  Watermelon is a great source of vitamins (A, B6 and C) and in addition to it, it also contains antioxidants and phytochemicals that help with maintaining the body. Also, watermelon contains lycopene, which gives the particular red color to the fruit.

2). The phytochemicals in watermelon help with decreasing your blood pressure, meanwhile, the lycopene helps fight cancer. Watermelon provides ample amounts of water and minerals to the consumer, which is why this is a great hydrating fruit, as well as, an immune booster.

3). Seeds are also essential as they are full of anti-oxidants that help revitalize the mind and body.

4). Watermelon can hold a large capacity of antioxidants and the minerals will help restore the electrolytes that have been lost from our body. This fruit is replenishing and refreshing!

5). Major benefits of watermelon seeds are: improving memory, fighting colon cancer, and recovering from illnesses.
1 cup of watermelon = 46 calories
11.5 carbohydrates 
17% Vitamin A 
 21% Vitamin C
SIDE FACT: When a watermelon is ripe the color will be a deep red when cut in half. The watermelon should be somewhat heavy when lifted.
Watermelon Feta Salad
Try this refreshing summer salad!
• 3 cups chopped watermelon (3/4-inch chunks)
• 1 cup chopped cucumbers (1/4-inch chunks)
• ½ cup crumbled ATHENOS Traditional Crumbled Feta Cheese
• 2 TBSP. chopped fresh mint
• 2 TBSP. KRAFT Balsamic Vinaigrette Dressing
Serves 4
Directions: combine ingredients

For more information on nutrition programs please call the Nutrition Department at 713.316.5945.