12/1/2020

Healthy Choices from the Health and Wellness Group

Here are some exciting recipes shared by Eric, Tom and Angel to add to your meal rotation. Below Eric tells you how to make roasted butternut Squash, no bake power bites and breakfast pizza, Tom shares his take on stuffed peppers and broccoli rabe and Angel clues you in on a great breakfast on-the-go option and BONUS- low carb cheesecake! 

Roasted Butternut Squash

Contributed by Eric Henderson

Who says its hard eating healthy during the holidays? This simple to prepare Roasted Butternut Squash is super healthy and only 80 calories a serving! Keeping fit during the holidays with delicious food is easier than you think!

You’ll Need:

• 2 small butternut squash, peeled, seeded and cut into ½ inch thick slices
• 1 medium red onion cut into wedges
• 3 tsp. of olive oil
• Sea salt to taste
• Ground Pepper to taste
• 1 cup of apple cider
• 1 ½ tbsp brown mustard
• 1 tbsp. red wine vinegar
• 2 tbsp. fresh chopped parsley

How to Make it:

• Preheat oven to 425 degrees. Toss squash and red onions with 2 tablespoons of olive oil on 2 rimmed baking sheets. Season with salt and pepper. Roast, rotating pan once, until golden brown and tender. Roast for 20 to 25 minutes.
• Bring apple cider to a boil in small saucepan over high heat. Reduce heat to low and simmer until liquid has reduced to 3 tablespoons. Approx. 12-15 minutes
• Whisk together roasted vinegar, reduced apple cider and 1 tablespoon of olive oil in a bowl. Season with salt and pepper.
• Drizzle squash and onions with vinaigrette serve and ENJOY!!

No Bake Power Bites

Contributed by Eric Henderson

Need a little burst of energy without the caffeine or the guilt? Look no further than this no-bake power bites! Easy to make and super delicious. The best part…they only take 15 minutes to prepare and yield 40 bites!

 

You’ll Need:

• 2 cups of old-fashioned oats
• ½ cup of ground flax seeds
• 1 cup of craisins (dried cranberries)
• 1 cup of nut butter
• ½ cup of white chocolate chips
• 1 cup of toasted coconut flakes
• 2 teaspoons of vanilla extract
• 2/3 cup of pure honey or agave
• ½ teaspoon of sea salt

How to Make it:

• In a large bowl, combine all ingredients and mix well until combined.
• Using a tablespoon, scoop out and roll into balls. (approximately the size of a golf ball) Place on cookie sheet and wax paper.
• Keep hands slightly wet to form the balls easily.  
• Chill in the fridge for 30 minutes to firm up.
• Eat, fuel up and enjoy!

Breakfast Pizza

Contributed by Eric Henderson

Ahhh…..pizza! Who doesn’t enjoy a slice or 3 of this cheesy, goodness, especially a slice for breakfast! But wait! Isn’t pizza supposed to be bad for you? Well, fret no more. This breakfast pizza is super healthy, has all the right ingredients and packed with 25 grams of protein to satisfy your busy mornings. The best part…only 350 calories and fiber-dense to keep you feeling satiated for hours!

English Muffin Breakfast Pizza:Serves 4

You’ll Need:

• ½ tbsp butter
• 6 eggs, beaten
• Salt and pepper to taste
• 4 oz. ham, cut into thin strips
• 4 multi-grain English Muffins, split and lightly toasted
• 1 cup of prepared salsa
• 1 cup of shredded low-fat jack or Cheddar cheese

How to Make It:

• Preheat the broiler
• Heat the butter in a large non-stick pan
• When the butter is fully melted. Season the eggs with salt and pepper, then add to the pan, along with the ham strips
• Cook, using a wooden spoon or rubber spatula to keep stirring the eggs as they set
• Remove the pan from the heat about 30 seconds before the eggs are fully done (they’ll continue to cook in the pan and in the oven)
• Slather each English Muffin with a good spoonful of salsa
• Divide the eggs among the English Muffins, then top with cheese
• Place all the English Muffins on a baking sheet and broil until the cheese is fully melted and browned around the edges
• EAT & ENJOY!!

 

Stuffed Peppers

Contributed by  Tom Kenny 

You’ll Need:

• 2 lbs. ground veal, beef and pork
• 1 Large onion diced
• 2 tab. Olive oil
• 6 large peppers. I like to use red, orange and yellow peppers
• 1 16oz. can of diced fire roasted tomatoes
• 1 jar of your favorite tomato sauce or you can use homemade if you have on hand
• 1 bag multi-grain veggie mix
• 1 1/2 tsp. Salt
• 1 tsp. Pepper
• 1/2 tsp. Garlic powder
• Grated Parmesan cheese

How to Make It:

350 degrees for 30 – 40 min

• In a 5 1/2 quart oven safe pot, sauté onion till translucent. Add meat and brown. Add can of fire roasted tomato and jar of sauce.  Let mixture come to a boil, and add veggie blend mix, salt, pepper and garlic powder.  Stir ingredients together and let simmer for 5 min.
• Wash peppers, take out seeds and membrane,  place peppers on paper towels and microwave until peppers are a little soft.  Place in the pot, spoon meat mixture into each pepper, grate cheese on top and cover and bake at 350 degrees for 30-40 min.

Mangia!

 

Vegetable Quiche

Contributed by Angel Dennehey

You’ll Need:

• 1 package (10 ounces) frozen chopped spinach
• ¾ cup eggs or egg substitute (about 4 large eggs)
• ¾ cup shredded cheese
• ¼ cup diced green peppers
• ¼ cup diced onions
• 3 drops hot sauce (optional)

How to Make It:

350 degrees for 20 minutes

• Microwave the spinach for 2 ½ minutes on high. Drain the excess liquid .
• Line a 12 cup muffin pan with foil baking cups. Spray the cups.
• Combine the eggs, cheese, peppers, onions & spinach in a bow, mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes (until the knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of veggies & cheeses may be used.

 

 

 

 

Low Carb Cheesecake Muffins

Contributed by Angel Dennehey

 

You’ll Need:

• 170 grams of softened cream cheese
• ½ cup of softened butter
• ½ cup sweetener ( your choice)
• 4 eggs
• Splash of vanilla extract
• 1 lemon zested
• 2 cups of Almond meal(powder)
• 1 ½ tsp of baking powder
• ¼ tsp of salt

How to Make It:

• In mixer add the cheese, butter & sweetener and blend.
• Then add eggs, vanilla & zest.
• Add almond powder & remaining ingredients and mix until blended.
• Scoop mixture into lined muffin tins and bake for 20-25 minutes on 350 degrees.
• I added blueberries into mine.

Broccoli Rabe

Contributed by Tom Kenny

Tom’s favorite green is broccoli rabe. Did you know-eating broccoli rabe will satisfy over 50 percent of your daily recommended value of vitamin C and vitamin A. It’s Iron rich and has 100% of your daily recommended value of  vitamin K. It’s high in fiber and is a low calorie food.

You’ll Need:

• 2 bunches of beautiful, fresh, vibrant rapini
• salt
• pepper
• chopped garlic
• olive oil 

How to Make It:

• Cut off 3-4″ of stem
• Cut remaining rapini in 3″ pieces
• Wash
• Heat Rapinin in a large frying pan filed 3/4 with water
• After mixture comes to a boil, simmer for 15-20 minutes
• Drain but leave pan 1/4 filled with water
• Add salt, pepper, chopped garlic and olive oil
• Simmer 5-10 minutes to taste
• Pick out the rapini and pour the remaining liquid over the greatest vegetable on the planet! ENJOY!