Welcome to Bethel Healthy Recipes!

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This site is brought to you by the SHAPE Employee Wellness grant.

Recipes will be collected and posted on this site.  If you have a healthy recipe you would like to share, type it into the comments and I will add it to the blog as a post.  Happy Cooking!!

**more categories will appear on the top of the page as recipes are added

A Healthy Heart

A healthy heart starts with good nutrition!

Heart disease risk factors can be lowered with a healthy diet. Use the tips below to start eating a heart healthy diet today.

 

As you make daily food choices, base your eating pattern on these recommendations from the American Heart Association:

Choose lean meats and poultry. Lean meats have the skin removed and are lower in saturated fat. Look for cuts with the name “loin”, “round”, or “leg”. Choose ground beef that is 93% lean or that has been drained of excess fat.

  • Eat fish at least twice a week. Omega-3 fatty acids found in fish are a healthy fat.
  • Select low-fat or fat-free dairy products. Dairy contains saturated fat, the type of fat that has been linked to heart disease. Low-fat and fat-free dairy helps lower your intake of saturated fats.
  • Choose foods without any trans fat. Trans fat is listed on the nutrition label, but to be sure a small amount isn’t in the product, avoid items that have the words, “partially hydrogenated” in the ingredients list.
  • Cut back on beverages and foods with added sugar. These are foods like baked sweets or sodas.
  • Choose and prepare foods with little or no salt. Buying “low-sodium” or “no salt added” canned products can lower the salt in a recipe. Rinsing canned products can also lower sodium content by about 1/3.

 

Orange, Fennel, and Olive Salad

Serves: 6 people

Ingredients:

4 oranges

2 fennel bulbs, with fronds

1 lb. Kalamata olives or 1 (9.5-oz.) jar

1 tsp. mustard

1 tbsp. vinegar

1 tbsp. oil

Salt and pepper, to taste

 

Directions:

  1. Trim off and discard the ends of the fennel bulbs, reserving a few fronds for garnish.
  2. Cut the fennel bulbs into thin, crosswise slices, and place them in a salad bowl
  3. Pit the olives, if needed, and cut them in half. Add to the fennel.
  4. Cut away the peels from half the oranges to segment. Add segmented oranges to the fennel and olives.
  5. Juice the remaining oranges.
  6. For the dressing, mix the orange juice, mustard, vinegar, and oil., whisking until completely emulsified.
  7. Season the vinaigrette with salt and pepper, to taste. Drizzle dressing over salad.
  8. Toss gently to combine.
  9. Serve the salad garnished with some of the fennel fronds.

 

 

Cranberry Wild Rice Pilaf

Serves: 6 people (1/2 cup each)

Ingredients:

1 package (6 oz.) long grain and wild rice

14.5 oz. low-sodium chicken broth

1/4 cup dried cranberries

1/3 cup almonds, sliced

 

Directions:

  1. Prepare rice according to package directions, except use chicken broth instead of water.
  2. Stir in cranberries and almonds.

 

 

Candied Orange Zest

Serves: 20 zest pieces

Ingredients:

1/2 cup granulated sugar

1/2 cup water

Zest of 1 orange

 

Directions:

  1. In a medium saucepan, bring sugar and water to a boil, stirring to dissolve sugar.
  2. Add zest of 1 orange, peeled into long strips with a vegetable peeler.
  3. Simmer, swirling occasionally, until zest is tender, 8-10 minutes.
  4. Drain and transfer to a plate. Dredge zest in sugar and thinly slice.

 

 

Healthier Brownie

Serves: 9 people

Ingredients:

3/4 cup nonfat greek yogurt

1/4 cup skim milk

1/2 cup Cocoa powder

1/2 cup old fashion rolled oats

1/2 cup xylitol

1 egg

1 tsp. baking powder

1 pinch salt

 

Directions:

  1. Preheat the oven to 400 degrees. Grease a square baking dish.
  2. Combine all ingredients in a food processor or blender, and blend until smooth.
  3. Pour into prepared dish and bake for about 15 minutes.
  4. Allow to cool completely before cutting into 9 large squares.

 

**using regular, white sugar in this recipe adds :

20 extra calories and 11 extra grams sugar

 

 

Sweet Potato Caramel Sauce

Yield: 1/4 cup

Ingredients:

3 lbs. sweet potatoes, peeled and cut into quarters

1 cup water

 

Directions:

  1. Preheat oven to 425 degrees. Place chopped potatoes and 1/2 cup of water into 9 x 13 inch baking dish, covered with foil.
  2. Bake for 1 hour covered and 15 minutes uncovered. Remove dish from oven and add remaining half cup of water to loosen up any bits in the baking dish.
  3. Place all the solids and liquids into a strainer lined with cheesecloth. Let drain into a saucepan and cool for 30 minutes. Once cool enough to handle, squeeze as much liquid from the potatoes in cheesecloth as possible. You should end up with a cup and a half o liquid.
  4. In a saucepan, bring the sweet-potato liquid to a boil, then reduce heat for a steady simmer. Allow the liquid to reduce for 15 to 20 minutes until it starts to thicken and starts to form a caramel. Stir often in the final minutes.
  5. Pour into a jar and store in the refrigerator up to 2 weeks.

 

Rolled Pork Loin with Spinach

 

Serves: 6 people

Ingredients:

1 10-oz. package frozen spinach, thawed and squeezed dry

1/2 cup shredded cheddar cheese

1/2 tsp. salt

3 cloves garlic, minced

2 tbsp. olive oil

1 lb. pork tenderloin

1/4 tsp. ground pepper

Directions:

  1. Combine spinach, cheese, and ¼ tsp salt in a bowl and set aside.
  2. Combine garlic, 1 tablespoon oil, and the remaining ¼ tsp salt in another bowl, set aside.
  3. To butterfly the tenderloin, lay it on a large cutting board. Holding the knife blade flat and parallel to the board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece. Open as you would a book. Cover with plastic wrap. With a meat mallet, rolling pin or heavy pan, pound the pork to an even ¼-inch thickness.
  4. Spread the spinach mixture in the center of the pork, leaving a 1-inch border all around. Starting at the long side, roll up the pork to enclose the filling. To keep the stuffing from falling out during roasting, fold in about 1 inch of the two short ends as you roll. Tie kitchen string firmly lengthwise around the roast to secure the two ends, and then tie it cross wise at 2-inch intervals.
  5. Heat the remaining 1 tbsp. oil in a large ovenproof skillet over medium-high heat. Reduce the heat to medium and lightly brown the pork on all sides, 4 to 6 minutes total. Brush the top with the reserved garlic mixture, and season with pepper.
  6. Transfer the pan to the oven and roast the pork at 400 degrees until an instant-read thermometer inserted into the thickest part registers 145 degrees, 15 to 20 minutes. Let rest on a clean cutting board for 5 minutes before slicing.

 

Tomato Heart Caprese Appetizer

Serves: 15 people

Ingredients:

30 cherry tomatoes, about 1 lb.

3/4—1 lb. fresh, part-skim mozzarella cheese

1 pkg. fresh basil leaves (3/4 oz.)

Dash pepper

1-2 tbsp. balsamic vinegar

30 skewers

Directions:

  1. Shape mozzarella into 30 balls and pat dry with a paper towel.
  2. Cut tomatoes at a 45 degree angle to make a heart shape, if desired.
  3. Using skewers, place a tomato, then a basil leaf, followed by a mozzarella ball.
  4. Continue these steps until each skewer is filled. Arrange on a platter and sprinkle with a dash of pepper.
  5. Serve with balsamic vinegar or drizzle over the top. If drizzling, drizzle right before serving, so the basil leaves don’t wilt.

 

Cooking Winter Squash

Preparation:

-Remove the seeds and the loose fibers inside the squash.

-Wash the exterior of the squash, just before using.

 

Peeling:

-The rind of winter squash is very tough. It’s easier to cook the

unpeeled squash and then scoop out the cooked flesh.

-If recipe requires peeling first, use a vegetable peeler to remove skin.

 

Cutting:

-To make cutting whole squash easier, pierce the skin with a fork a

few times. Place squash in microwave for 3 minutes first.

 

Baking:

-Squash can be baked whole. Pierce with a fork first. Bake in 350oF oven for 45 minutes.

-Most squash can be cut in half, placed flesh side down on a baking sheet, and baked at 350oF until tender, about 45 minutes depending on size.

 

Boiling or Steaming:

-Remove skin, cut into quarters or rings. Boil or mash until tender, about 25 minutes.

**Note: boiling and steaming in water causes the squash to lose some nutrients.

 

Microwaving:

-Place halves or quarters, cut side down, in a shallow dish. Add 1/4 cup water. Cover tightly and microwave on high, 6 minutes per pound.

-Whole squash: pierce all over with a fork. Microwave squash on high for about 5-10 minutes.

 

Making Puree:

-Once squash is cooked, cool and scoop out flesh.

Place flesh in food processor until smooth. A small amount of liquid might be needed to help mix.

Grilled Pumpkin Chili

Serves: 6 people

Ingredients:

1 small red bell pepper, seeds removed, sliced in half

4 small tomatoes, sliced in half

1 small onion, skin removed, sliced in half

2 Portobello mushrooms

1 tbsp. oil

1/2 tsp. salt

1 tbsp. chili powder

1 tsp. coriander

1 cup low-sodium beef broth

1 15-oz. can pumpkin puree

1 15-oz. can low-sodium black beans, rinsed

1 avocado, sliced

 

Directions:

  1. Remove the stems of the Portobello mushrooms and toss the mushroom caps, bell pepper, tomatoes, and onions with oil to lightly coat. Place the mushrooms gills-up on a hot grill with the other vegetables.
  2. Grill vegetables for 10-15 minutes, until each looks softened. Mushrooms should be done first.
  3. Slice the mushrooms into bite-sized pieces and set aside.
  4. Blend tomatoes, onions, and pepper in a food processor until they are in small chunks. Vegetables can be finely chopped by hand instead of using a food processor.
  5. Add the blended mixture to a pot with the salt, chili powder, coriander, broth, pumpkin, beans, and sliced mushroom. Simmer over medium heat for 10 minutes.
  6. Serve with sliced avocado.