Healthy Recipes - Main Dishes

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Coffee Spice Rub

By Christina Dominguez, MS, RD, IFNCP

Yield: 5 tablespoons

Grilling season is right around the corner and this spice blend is the perfect way to kick off Summer. Spices are an underappreciated way of improving one's health. Fresh herbs and spices are high in antioxidants, anti-inflammatory compounds, and minerals; however, the dried versions are significantly higher in antioxidants than their fresh version. This blend uses spices you more than likely have at home and can be used on a variety of lean proteins as well as tofu. It also includes ground coffee, which research shows contains compounds beneficial for the health of our liver.

Ingredients

2 tablespoons ground coffee
1 tablespoon ground cumin
1 ½ teaspoons garlic powder
1 ½ teaspoons onion powder
1 ½ teaspoons dried oregano
1 teaspoon salt (optional)
¼ teaspoon chipotle powder
¼ teaspoon ground cinnamon

Method

1. Combine all ingredients in a bowl until well blended.
2. Store spice blend in an airtight container, in a cool dry place.

Notes

• Leave out the salt for a heart-healthy version.
• If using as a dry rub, liberally coat your lean protein of choice with the spice mixture, massaging with your hands. Let the protein sit to ‘marinate’ for as long as you like so the flavors penetrate the protein source, then cook as desired.
• For those on a plant-based diet, try lightly tossing tofu or garbanzo beans with olive oil and sprinkling with the mixture until well coated. Roast in the air fryer or oven and enjoy as a flavorful snack or salad topping. Apply this same method to portobello mushroom caps as burger patty replacement.
• This blend can also be sprinkled on vegetables prior to grilling.

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Farro "Risotto" with Spring Vegetables

By Pamela Wells, MA, RDN, CSO

Serves 3-4 as a main dish or 6 as a side dish

Looking for ways to incorporate more whole grains with your meals? Try farro! Farro is an ancient grain that is rich in B-vitamins, iron, and magnesium. It also has about twice as much protein and fiber as brown rice. This dish can be served as a side with chicken or salmon or stand alone as a main dish.

Ingredients

1 cup of dry farro (whole, pearled, or quick-cooking)
3 cups chicken or vegetable broth
1 bunch of asparagus, woody bases removed and cut into 1 inch pieces
1/2 cup green peas (fresh or frozen)
2 tbsp olive oil
2 shallots, minced
8 oz cremini mushrooms, quartered
4 oz fresh baby spinach, roughly chopped
1 lemon, zested and juiced
1 tbsp chopped fresh parsley
1 tbsp unsalted butter
1-2 oz of freshly grated parmesan cheese

Method

1. Bring a pot of lightly salted water to boil and cook dry farro according to package directions until softened, but still "al dente " or chewy (cooking time will vary depending on whether you have whole, pearled, or quick-cooking farro). Drain, rinse, and set aside.
2. While farro is boiling, heat broth to a simmer in a separate pot.
3. Bring another small pot of lightly salted water to boil. Add asparagus and cook for 1 minute. Add peas and cook for another 30 seconds. Drain asparagus and peas and plunge into an ice water bath to stop cooking. Drain the cooled vegetables and set aside.
4. Heat olive oil in a large saucepan over medium-high heat. Add shallot and cook for 1 minute. Add quartered mushrooms and cook until softened, about 2 minutes. Add drained farro and stir to coat the grains in the olive oil (adding an extra drizzle of olive oil if needed). Saute farro grains with shallot and mushrooms for about 3 minutes.
5. Add about 1/2 cup of broth to the saucepan with the farro and stir until liquid is mostly absorbed. Continue adding 1/2 cup of broth at a time, letting each absorb before adding the next, until you have used all the stock. Stir in the chopped spinach with the last 1/2 cup of broth and cook until spinach is wilted and liquid has absorbed. This process takes 20-30 minutes and produces tender, puffed grains of farro.
6. Remove the farro from heat and gently stir in the asparagus, peas, lemon zest and juice, and parsley. Stir in the butter and parmesan cheese just until melted. The farro "risotto " should now be a creamy consistency. Season with salt and pepper to taste and serve warm.

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Grilled Portobello Mushroom Burgers

By Sarah Washburn, MS, RDN, CSO

Serves 4

Portobello mushrooms tend to be available year round and are a great alternative to a traditional burger. Mushrooms are porous and can soak up your favorite marinade. They are savory, juicy and packed full of potassium, niacin, phosphorus and selenium. They are a super low carb option if eaten in a lettuce wrap. Enjoy!

Ingredients

4 large portobello mushrooms, cleaned
2 large garlic cloves, very thinly sliced
1 teaspoon finely chopped fresh or ½ teaspoon dried rosemary, parsley or oregano (optional)
1 teaspoon finely chopped fresh or ½ teaspoon dried thyme (optional)
3 tablespoons olive oil
4 tablespoons balsamic or red wine vinegar
Salt and freshly ground black pepper

For serving
4 whole wheat buns or Bibb lettuce or Romaine lettuce for a lettuce wrap
4 lettuce leaves (any greens)
1 large tomato, sliced
1 small onion, sliced

Method

1. Preheat the broiler or prepare a barbeque grill to medium-high heat.
2. Remove the stems from the mushrooms. With a paring knife, make slits about ¼ inch deep in the top of the caps. Carefully, stuff slivers of the garlic into the slits.
3. In a small bowl, whisk together the olive oil, vinegar, herbs and salt and pepper to taste. Brush the mushrooms with the olive oil mixture. 
4. Place the mushrooms, cap down, on a pan or hot grill and broil or grill for about 3 to 5 minutes per side, until soft and brown. 
5. Place mushrooms on buns or lettuce wrap and add toppings. Serve immediately.

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Stuffed Acorn Squash

This is a great quick fall weeknight meal that is vegetarian, gluten free and rich in fiber. Indigenous to North and Central America, acorn squash is a mildly sweet and nut winter crop that contains 9 grams of dietary fiber in 1 cup alone. It is also packed with magnesium, manganese, and potassium which can support your bone health, immune system, blood pressure and lower your risk of diabetes. Patients on dialysis be careful though, 1 cup will contain almost 900 mg of potassium!

Ingredients

2 medium to large acorn squash (you can also use delicata squash for a slightly sweeter taste)
2 tablespoons extra-virgin olive oil, divided
½ teaspoon fine sea salt, divided
¼ cup quinoa, rinsed
2 cups shredded brussel sprouts
¼ cup dried cranberries
¼ cup raw pepitas (hulled pumpkin seeds)
¼ cup chopped green onion
¼ cup chopped fresh flat-leaf parsley
2 clove garlic, pressed or minced
1 tablespoon lemon juice
¾ cup grated Parmesan cheese
½ cup crumbled goat cheese or feta

Method

1. Preheat the oven to 400° Fahrenheit and line a large, rimmed baking sheet with parchment paper. While the oven is preheating, prepare the acorn squash. Use a sharp chef’s knife to slice the squash into halves and scoop out and discard the seeds and stringy bits inside.
2. Place the squash halves cut side up on the parchment-lined pan. Drizzle 1 tablespoon of the olive oil over the squash, and sprinkle with ¼ teaspoon of the salt. Rub the oil into the cut sides of the squash, then turn them over so the cut sides face down against the pan. Bake until the squash flesh is easily pierced through by a fork, about 30 to 45 minutes. Leave the oven on.
3. In a small saucepan, bring 1 cup of water to a boil. Add the quinoa. Once it reaches a simmer, lower the heat, cover and cook for 20 minutes. Once cooked, fluff quinoa with a fork and add the cranberries and cover again to trap the heat and allow the cranberries to plump.
4. In a medium skillet, toast the pepitas over medium heat, stirring frequently, until the pepitas are turning golden on the edges and making little popping noises, about 4 to 5 minutes (Watch this carefully! Pepitas can burn very easily). Set aside.
5. Pour the quinoa mixture into a medium mixing bowl. Add the toasted pepitas, Brussels sprouts, green onion, parsley, garlic, lemon juice, parmesan cheese, goat cheese, remaining ¼ teaspoon salt, and remaining 1 tablespoon olive oil. Stir until the ingredients are evenly distributed. Taste and add additional salt, if necessary.
6. Turn the cooked squash halves over so the cut sides are facing up. Divide the mixture evenly between the squash halves with a large spoon. Return the squash to the oven and bake for 15 to 18 minutes, until the cheesy quinoa is turning golden on top.
7. Serve warm and enjoy!

Adapted from Cookie and Kate by Michele Daniele, Dietitian Nutritionist

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Spring Rolls with Peanut and Sweet Chili Sauce

Yield: 8 spring rolls

This recipe contains a variety of vegetables and herbs that have bright colors and fresh flavor. Eating a variety of vegetables not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.

Ingredients

Spring Rolls
2 ounces rice vermicelli
¼ teaspoon fine sea salt
1 cup shredded butter lettuce, ribs removed
1 cup very thinly sliced red cabbage
2 medium carrots, coarsely grated
2 Persian (mini) cucumbers or 1 small cucumber, thinly sliced
¼ cup thinly sliced green onions
¼ cup roughly chopped fresh cilantro
¼ cup roughly chopped fresh mint
¼ cup of chopped fresh basil
8 sheets rice paper (spring roll wrappers)

Peanut Sauce
⅓ cup creamy peanut butter
2 tablespoons lime juice
2 tablespoons reduced-sodium tamari or soy sauce
2 tablespoons mirin
2 tablespoons of finely chopped ginger
2 cloves garlic, pressed or minced
2 to 3 tablespoons hot water, as needed
2 to 3 tablespoons of crushed dry roasted peanuts for garnish

Sweet Chili Sauce
⅓ seasoned rice wine vinegar
2 tablespoons of mirin
2 tablespoons of fish sauce
2 tablespoons of chili garlic sauce (Huy Fong or similar)
2 tablespoons of finely chopped cilantro

Method

1. Bring a pot of water to boil and cook the noodles according to package directions. Drain, rinse under cool water, and return noodles to the pot.
2. Fill a shallow pan with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure your prepared fillings are within reach.
3. Place one rice paper in the water and let it rest for just a few seconds or until it starts to become more pliable. Carefully lay it flat on the towel.
4. Leaving about 1 inch of open rice paper around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small handful of rice noodles, some cabbage, grated carrots, and cucumber. Sprinkle generously with the herb mix.
5. Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients.

1. In a small bowl, combine all ingredients and whisk together. Once thoroughly mixed, whisk in 2 to 3 tablespoons of hot water as needed to get the desired consistency.

1. In a small bowl, combine all ingredients and whisk together. Cover and refrigerate for an hour or so to let the flavors come together.

Serve the spring rolls with sauces on the side. You can serve them whole, or sliced in half on the diagonal.

Adapted from Cookie and Kate by Rebecca Colvin, Dietitian Nutritionist

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Mushroom and Green Bean Bowl with White Bean Hummus

Serves 4-5

For centuries Asian cultures have used mushrooms in their cuisine and for medicinal benefits. As a result of more scientific research and consumer interest, “exotic” mushrooms have become easier to find in major grocery stores and farmer’s markets within the United States. In addition to their wonderfully rich, meaty flavor, mushrooms are a good source of B vitamins, fiber, magnesium, and potassium; they’re also the only plant-source of vitamin D. Furthermore, these less familiar fungi contain compounds thought to reduce your risk of cancer, improve the immune system and blood sugar levels.

Ingredients

Hummus
1 14-oz can white cannellini beans, rinsed and rained
1 clove garlic
2 tablespoons lime juice
3 tablespoons olive oil
3 tablespoons water
Salt and pepper to taste

Bowl
16 oz of various exotic mushrooms (such as oyster, shiitake or maitaki), cut into 2” pieces
1 lb fresh green beans, stem end removed and cut into 1” pieces
2 tablespoons low-sodium soy sauce
2 tablespoons olive oil, divided
Salt and pepper to taste
Arugula or other leafy greens
2 cups cooked whole grains, any variety (can be left over from another meal)
2 tablespoons chopped fresh rosemary

Method

1. Make the hummus: Place all of the ingredients, except for water, in a food processor or blender and puree. Add the water in small amounts until all of the ingredients are well combined. Set aside.
2. In a large skillet, cook the chopped mushrooms in 1T olive oil for 5-10 minutes, stirring as needed. Add the soy sauce and continue to cook until the liquid has evaporated and mushrooms are soft and look golden brown. Set aside in a small bowl.
3. Using the same pan the mushrooms were cooked in, add 1 T olive oil and cook the green beans until tender. Season with ground pepper and salt to taste.
4. Build your bowl: put a handful of arugula in the bottom of your bowl and top with ½ cup cooked grains a heaping spoonful of hummus. Next, top with cooked green beans and mushrooms. Garnish with a sprinkle of freshly chopped rosemary.

Recipe adapted from Bon Appetite Magazine

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Hominy and Beans

Ingredients

Method

1. Heat oil in large saucepan over medium heat.
2. Add onions and sauté for 4 to 5 minutes until onions are soft and translucent.
3. Stir in garlic and sauté for another minute.  Add oregano, curry powder, salt, pepper and red pepper flakes and stir to combine.  Stir in tomato paste, then add hominy, pinto beans and broth and bring to boil.
4. Reduce heat to simmer for 10 to 15 minutes, stirring frequently until most of liquid is absorbed.

Adapted from Food and Nutrition Magazine Mar/Apr 2018

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Baked Tofu

Ingredients

3 tablespoons regular or low sodium tamari or other soy sauce
1 teaspoon toasted sesame oil
2 – 3 cloves garlic, minced
1 – 2  teaspoon fresh gingerroot, finely grated
1/2 teaspoon red pepper flakes (optional)
1 teaspoon dark brown sugar

Method

1. Place tofu cubes in a glass dish for baking. Mix all other ingredients together to make the marinade. Pour marinade over tofu, stir gently. Place tofu in oven at 350 F for 1 hour. Stir every 15-20 minutes.
2. Makes four servings.

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Lentils with Spinach and Ginger

Serve these lentils with brown rice to make a satisfying meal.

Prep Time: 1 hour 15 minutes
Serves 6

Ingredients

Method

1. Put the lentils and water into a heavy pot and bring to a boil. Cover and simmer gently for 1 hour.
2. While the lentils are cooking, warm olive oil (over medium heat) in a pot large enough to hold the spinach. Add the onions and sauté for 2 to 5 minutes. Add chili and ginger and sauté for 20 seconds. Add the spinach and cook until wilted. Add the remaining ingredients into the pot (cilantro, salt, pepper and lemon juice). Add lentils and simmer for a few minutes to blend the flavors before serving.

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No-Tuna Salad Sandwich

This delicious and easy lunch is made with inexpensive pantry staples that can be thrown together in minutes. It’s versatile as well. Feel free to substitute any type of bean in this mixture; however, don’t leave out or substitute the capers! Similar in taste to pickles, capers are the flower buds from the caper bush. They offer an array of nutrients: iron, fiber and vitamin K and high in anti-carcinogenic (cancer fighting) compounds!

Serves 4

Ingredients

1 15-oz can chickpeas or white cannellini beans, drained and rinsed
3 tablespoons tahini*
1 teaspoon Dijon or spicy brown mustard
1 teaspoon maple syrup or honey
¼ cup each diced red onion, celery and carrots
¼ cup diced pickles
1 teaspoon capers, drained and chopped
1 tablespoon roasted unsalted sunflower seeds (optional)
Salt and pepper to taste

For Serving

Whole grain bread (or omit the bread and serve on a bed of greens)
Lettuce leaves
Mustard
Sliced tomato
Sliced onion

Method

1. Place the chickpeas (or cannellini beans) in a mixing bowl and mash with a fork, leaving only a few beans whole.
   
2. Add tahini, mustard, maple syrup, red onion, celery, carrots, pickles, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed.
   
3. Toast bread if desired, and prepare any other desired sandwich toppings.
   
4. Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches. If omitting the bread, serve on top of salad greens and additional diced tomato and onions.
   

*If you don’t have tahini you can use hummus or mashed avocado

Recipe Adapted from Forks over Knives

Christina's 30-Minute One Pot Vegan Curry

This meat-free Indian inspired curry is fast and flavorful. The vegetables in this dish are packed with fiber and vitamins, while the tempeh provides a huge hit of protein. Tempeh is made from fermented soybeans and often has other grains mixed into it during processing. The texture is very different than tofu; it is very firm and can be crumbled or diced. It’s a great alternative to meat because it contains all nine essential amino acids that are needed to build and repair muscles. Unlike meat, tempeh is an excellent source of fiber.

Ingredients

1/2 large onion, diced
2 tablespoon curry powder
1 tsp ground turmeric
1/2 tsp black pepper
1/2 tsp salt
3-4 cloves of garlic, finely chopped
1 Japanese eggplant (or small regular eggplant), chopped
1-2 small zucchini, chopped1/2 tsp salt
1 small yellow squash, chopped
1 (8-12 oz) package unflavored tempeh*, crumbled
1 can light or full fat coconut milk

Method

1. In a medium sized pot, sauté onions in a bit of olive oil until soft.
2. Add spices and garlic, cook for 1 minute.
3. Add chopped eggplant, zucchini and squash. Sauté for 5 minutes, stirring occasionally. Place a lid on pot and cook over medium heat for additional 5-10 minutes, until veggies are tender.
4. Add crumbled tempeh and coconut milk, simmer uncovered for 5 minutes.
5. Serve with cooked brown rice or whole grain naan bread.

*You can substitute tempeh for garbanzo beans (chickpeas) if preferred.

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Pasta Salad with Smoked Salmon

Ingredients

Dressing:

Method

1. Boil water in a large pot. Add pasta and cook until “al dente” (Italian for “to the tooth,” or cooked until still slightly firm), approximately 8 to 10 minutes. Drain and rinse with cold water. Transfer pasta to a serving bowl and toss with the olive oil until pasta is coated. Cover and chill.
2. Make the dressing by combining the sour cream, mayonnaise and lemon juice and mixing until blended. Add the capers and stir.
3. In a medium-sized bowl, combine the cucumber, green onions, dill and smoked salmon, reserving a few flakes of salmon to use as a garnish. Mix the cooled pasta with the salmon and vegetables. Add the dressing and toss lightly.
4. Garnish the salad with the bell peppers, tomatoes, reserved flaked salmon and dill sprigs.

This recipe contains salmon, which is higher in healthy omega-3s and lower in mercury than tuna, although tuna, sardines or other fish can be substituted.

When shopping for salmon, look for fish that is wild instead of farm-raised, because the wild fish are eating their natural diet, which yields the most nutritional value. Farm-raised fish eat fortified food to make them grow faster and bigger; coloring is added to their feed to produce a brighter pink color. The farmed fish often need antibiotics to protect them from disease since they are living in an overcrowded and closed environment.

Canned salmon, a convenient food with surprisingly good flavor, is often wild salmon; check the label and look for “wild” or “line caught.” As an added benefit, some brands of canned salmon contain the bones, which are a great source of calcium. The bones are very soft, safe and easy to eat.

*The amount of pasta (1 ounce) is half of a typical serving. One ounce of pasta provides approximately 20 grams of carbohydrate. You can substitute a lower-carbohydrate pasta and increase the portion size; or, add more vegetables and leafy greens to the dish for more bulk. Another suggestion is to substitute canned white beans for the pasta. Always drain and rinse canned beans before using them.

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Tomato Stuffed with Salmon

Prep Time: 15 min
Cook Time: 15 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 4 Servings

Ingredients

4 large tomatoes
1 can of boneless, skinless salmon or tuna
2 hard-boiled eggs, chopped
1/3 cup minced green or red onion
1 small cucumber, peeled, seeded and cut into small pieces
½ to 1 sweet bell pepper, minced (about 1/3 cup)
¼ cup mayonnaise
1 teaspoon prepared mustard
2 tablespoons fresh lemon juice
1 teaspoon dried dill weed or 1 tablespoon minced fresh dill
Freshly ground pepper, salt (or salt-free seasoning) to taste

Optional: sliced avocado, minced cilantro, capers; chopped fresh fruits such as grapes, mango, pineapple, papaya; fruit and tomato salsas; shelled edamame (soybeans)

Method

1. Cut a thin slice from the top of the tomatoes, scoop out the insides and discard or reserve for another use. Drain the tomato shells upside down on paper towels.
2. In a large bowl, combine salmon or tuna, eggs, onions, cucumber and pepper. Add mayonnaise, mustard, lemon juice and seasonings, and mix.
3. Stuff the mixture into each tomato shell and serve. Serve any extra salad on a bed of leafy greens, or use it in a pita or wrap sandwich.
   

Exchanges:
2 lean meat, 2 vegetable, 3 fat

Nutrition at a Glance (per serving)

Calories: 240
Total fat: 16g
Saturated fat: 3g
Carbohydrate: 11g
Dietary fiber: 3g
Protein: 16g

Prawns With Pesto Sauce

Prep Time: 10 min
Cook Time: 6 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

Lemon Marinade

Makes about 1 cup
Juice of a lemon (approximately ½ cup) or part lemon juice and part dry white wine to equal ½ cup
2 garlic cloves, crushed
¼ teaspoon salt
½ teaspoon dried red pepper flakes
1 tablespoon prepared mustard

Prawns With Pesto Sauce
Sixteen prawns or jumbo shrimp, peeled and de-veined (about 1 pound)
2 cups pesto sauce (homemade from our “Special Summer Pesto” recipe or store-bought*)
Optional:lemon or lime wedges

Method

In a medium-sized glass or ceramic bowl, whisk together all the ingredients. Use marinade immediately or cover with plastic wrap and store in the refrigerator for up to three days. Make the pesto according to the “Special Summer Pesto” recipe. (Pesto should be at room temperature for serving, so remove it from the refrigerator ahead of time if you have prepared or bought it in advance). Combine the prawns and the marinade in a zippered plastic bag. Seal the bag and refrigerate for one hour.

Prepare the barbecue by heating coals or preheating a gas grill or broiling pan if using the broiler. Lightly oil the cooking grate or broiling pan. Drain the prawns and discard the marinade. Grill the prawns on the grate set about 4 inches over glowing coals, or on your gas grill for approximately 3 minutes on each side or until they are cooked through. (Alternatively, the prawns may be broiled on the oiled rack of a broiler pan set about 4 inches from the heat source under a preheated broiler for approximately 4 minutes per side). Transfer the prawns to dinner plates, allowing four per serving. Garnish with lemon or lime wedges, if desired. Serve with the pesto sauce on the side.

Nutrition at a Glance (per serving)

Calories: 230
Total fat: 11g
Saturated fat: 2g
Total carbohydrate: 6g
Dietary fiber: 2g
Protein: 28 g

* If using store-bought pesto sauce, consider mixing it in a food processor with a bag of washed and dried fresh spinach to add extra vitamins, minerals and fiber while decreasing the amount of fat, which is usually quite high in store-bought pesto.