Appendix B: Recipes for Disease Prevention

By Aimee Novak, trained chef; Lucia Ramonet, MS, RDN, CNSC

Creating Healthy Recipes

Recipe ingredients or techniques can be altered to increase their nutritional value and align with recipes to support the management or prevention of various chronic diseases. Recipes can be modified to reduce sugar, salt, and fat. Alternative ingredients can be added or exchanged to increase fiber.

To improve recipes’ nutritional value, you might want to consider swapping out white flour for whole-wheat flour. Doing so will add more fiber and essential nutrients to your dish, which can help with digestion and inflammation reduction. Furthermore, whole-wheat flour has a lower glycemic index, which can help regulate blood sugar levels and even lower the risk of diabetes.¹

Another option for improving the nutritional value of your dishes is to swap less-healthy fats for healthier options. Instead of using butter and trans fats, use healthier fats, such as fatty fish (e.g., sardines, salmon, tuna, mackerel), extra-virgin olive oil, avocado oil, walnuts, chia seeds, and flaxseeds. These fats have anti-inflammatory properties that can help improve cholesterol levels and reduce the risk of heart disease.²

To add a touch of sweetness to your dish without relying on refined sugar, consider using natural sweeteners such as honey or maple syrup. (NOTE: Honey should be avoided for infants younger than 12 months. It can contain spores of Clostridium botulinum, which can lead to infant botulism, a serious illness.) Honey and maple syrup contain vitamins, minerals, and antioxidants that provide additional health benefits. They also add a unique flavor to your dish that can enhance its overall taste. Additionally, excess consumption of added sugars can contribute to increased risk for chronic diseases such as type 2 diabetes, cardiovascular disease, and nonalcoholic fatty liver disease.³

Incorporating more vegetables or fruits into your dish is another great way to improve its nutritional value. Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which can help prevent disease. Additionally, they can add beautiful color and texture to your dish.⁴

Finally, instead of relying on salt to add flavor to your dish, try using herbs and spices instead. Too much sodium can lead to high blood pressure, which increases the risk of heart disease. When modifying recipes, try to reduce the amount of sodium by using herbs, spices, and other seasonings instead of salt. Herbs and spices contain antioxidants and anti-inflammatory compounds that can improve overall health and reduce the risk of chronic diseases. Using these simple swaps, you can create a healthier version of your recipe without compromising taste or quality and enjoy delicious and nutritious meals that support your overall health and well-being.

Table B.1 provides a noninclusive overview of some recipe modifications for disease prevention.¹

Table B.1. Recipe Modifications for Disease Prevention

Intended outcome of modification	Modification options or techniques	Other information
Adding fiber	Exchange up to one-half of all-purpose (white) flour for 100% whole-wheat flour. Add whole oats, chopped fruits, or vegetables to baked dishes (e.g., muffins, breads). Add beans to soups, casseroles, and other dishes. Use brown rice instead of white rice.	Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which can help prevent disease.5
Reducing saturated (“bad”) fats	Exchange butter for olive or avocado oil. Substitute applesauce for one-half of the butter in cookies or cakes. Exchange lean ground turkey for ground beef.	Saturated fats are found in animal-based foods such as beef, pork, poultry; full-fat dairy products such as eggs, milk; and in palm and coconut oils.2
Increasing unsaturated (“good”) fats	Add walnuts, chia, or flax seeds to yogurt, breads, salads, and other dishes.	These fats have anti-inflammatory properties that can help improve cholesterol levels and reduce the risk of heart disease.2
Managing sugar intake	Reduce the sugar in recipes by one-quarter to one-half. Use natural sweeteners such as honey or maple syrup. NOTE: Honey should be avoided for infants younger than 12 months.	Natural sweeteners can contain vitamins, minerals, or antioxidants but contain the same amount of glucose as crystal white sugar. Excess consumption of added sugars can contribute to increased risk for chronic diseases such as type 2 diabetes, cardiovascular disease, and nonalcoholic fatty liver disease.3
Reducing sodium	Incorporate more fresh herbs and spices for flavor instead of relying on salt.	Herbs and spices contain antioxidants and anti-inflammatory compounds that can improve overall health and reduce the risk of chronic diseases.6

The following links provide more information on recipe modifications and ideas for cooking with nutritious ingredients.

Food Preparation and Recipe Modification

• Food Preparation and Recipe Modification. Lifestyle Coach Facilitation Guide: Post-Core (Centers for Disease Control and Prevention [CDC])
• Modify a Recipe for Healthy Results (Rutgers, The State University of New Jersey)

 

Food Fact Sheet

Cooking With Nutritious Ingredients [English] or
Cocinando Con Ingredientes Nutritivos [Spanish]
(US Food and Drug Administration [FDA])

 

Recipe Options

The text and images of the following recipes are reprinted here in case links break. Recipes and images from the FDA; US Department of Health and Human Services; US Department of Agriculture; and National Heart, Lung, and Blood Institute (government agencies) are in the public domain. Recipes from AZ Health Zone are used with permission.

Breakfast

Breakfast Parfait

Makes 4 servings.

Ingredients

• 2 c canned pineapple, chopped
• 1 c frozen berries, unsweetened and thawed
• 1 c yogurt, low-fat vanilla
• 1 banana, peeled and sliced
• ⅓ c raisins

Directions

1. Wash hands with soap and water.
2. Drain pineapple and berries well.
3. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins.

Nutrition Information

• Serving size: ¼ of recipe
• Total calories: 209
• Total fat: 1 g
• Saturated fat: 1 g
• Cholesterol: 3 mg
• Sodium: 44 mg
• Carbohydrates: 49 g
• Dietary fiber: 3 g
• Total sugars: 40 g
• Added sugars: 4 g
• Protein: 4 g

Source: US Department of Agriculture’s MyPlate.gov

 

Banana Oatmeal Pancakes With Lentils

Makes 10 pancakes.

Ingredients

• ¼ c dried red lentils
• 1 c old-fashioned oats
• 1 c all-purpose flour
• ¼ c brown sugar, packed
• 1 tsp cinnamon
• 2 tsp baking powder
• ½ tsp baking soda
• ¼ tsp salt
• ¾ c plain yogurt, low-fat
• ¾ c milk, low-fat
• ¼ c canola oil (or melted butter or cooking oil of choice)
• 2 large eggs
• 1 tsp vanilla
• 2 overripe bananas, mashed
• maple syrup (optional, to serve with pancakes)

Directions

1. Wash hands with soap and water.
2. In a small saucepan of boiling water, cook the lentils for 15 to 20 minutes, until soft. Drain well and set aside.
3. In a large bowl, stir together the oats, flour, brown sugar, cinnamon, baking powder, baking soda, and salt.
4. In a smaller bowl, whisk together the yogurt, milk, oil, eggs, and vanilla. Add to the dry ingredients along with the mashed banana and lentils, and stir until just combined.
5. Set a heavy skillet over medium-high heat, add a drizzle of oil and wipe it around with a paper towel to coat the bottom of the pan.
6. Cook about one-half cup of batter at a time, spreading it out with the back of a spoon if needed (it will be thick). Cook for about 2 minutes or until bubbles begin to break through the surface and the bottom is golden. Keep the heat to medium; these will take longer to cook through that most pancakes, and you do not want to burn the bottoms.
7. Flip with a thin spatula and cook until they are golden on the other side and springy to the touch. Keep the pancakes warm on a rack set on a baking sheet in a 250 °F (121 °C) oven while you finish cooking the rest.
8. Serve drizzled with maple syrup, if desired.

Nutrition Information

• Serving Size: 1 pancake, one-tenth of recipe (116 g)
• Total calories: 218
• Total fat: 8 g
• Saturated fat: 1 g
• Cholesterol: 39 mg
• Sodium: 258 mg
• Carbohydrates: 31 g
• Dietary fiber: 3 g
• Total sugars: 11 g
• Added sugars: 5 g
• Protein: 7 g

Source: US Department of Agriculture’s MyPlate.gov

Avocado Breakfast Bruschetta

Makes 4 servings.

Ingredients

• 1 ripe avocado
• 2 medium tomatoes
• 1 green onion
• ½ c chopped fresh basil (plus 2 tbsp for garnish)
• 4 eggs (hard-boiled)
• 12 slices whole-wheat baguette bread
• ¼ c ricotta cheese (reduced-fat)
• Cracked black pepper to taste

Directions

1. Dice avocado, tomatoes, and green onions.
2. Peel and chop hard-boiled eggs.
3. Reserving 2 tbsp basil for garnish, gently toss first 5 ingredients in a small bowl. Add pepper to taste.
4. Toast baguette slices and smear with ricotta cheese.
5. Top with avocado mix and garnish with chopped basil.

Nutrition Information

• Serving size: 3 slices
• Total calories: 340
• Total fat: 17 g
• Saturated fat: 4 g
• Cholesterol: 190 mg
• Sodium: 434 mg
• Carbohydrates: 32 g
• Dietary fiber: 9 g
• Total sugars: 6 g
• Added sugars: 1 g
• Protein: 17 g

Source: US Department of Agriculture’s MyPlate.gov

 

Bell Pepper and Vidalia Onion Strata With Fresh Salsa

Makes 4 servings.

Ingredients

• 1 Vidalia onion (divided)
• ½ red bell pepper (sliced vertically)
• ½ green bell pepper (sliced vertically)
• 1 tbsp olive oil
• 4 large eggs
• 4 egg whites
• ½ c fat-free (skim) milk
• ⅛ tsp ground black pepper
• Cooking spray
• 4 slices whole-grain bread (4-6 slices, dry or toasted, cubed)
• ½ c reduced-fat Italian blend cheese
• 10 cherry tomatoes (or 2 tomatoes)
• 1 garlic clove

Directions

1. Place rack in center of oven and preheat oven to 350 °F (~177 °C).
2. Cut Vidalia onion into slices vertically; reserve about one-quarter of onion. Heat oil in a 10-inch nonstick skillet. Sauté onion and pepper slices for 5-8 minutes until tender and just starting to brown. Remove from heat.
3. Beat eggs, egg whites, milk, and pepper in large bowl, set aside.
4. Spray an 8- or 9-inch baking pan (square or round) with cooking spray.
5. Arrange bread cubes in bottom of pan. Sprinkle with shredded cheese.
6. Add sautéed vegetables and pour in egg mix.
7. Bake uncovered for 45 minutes, until set. Egg dishes should be cooked to 160 °F (71 °C).
8. While strata is baking, prepare salsa, by dicing and mixing cherry tomatoes, garlic, and remaining Vidalia onion.

Nutrition Information

• Total calories: 240
• Total fat: 9 g
• Saturated fat: 2 g
• Cholesterol: 189 mg
• Sodium: 371 mg
• Carbohydrates: 21 g
• Dietary fiber: 4 g
• Total sugars: 8 g
• Added sugars: 1 g
• Protein: 19 g

Source: US Department of Agriculture’s MyPlate.gov

 

Avocado Melon Breakfast Smoothie

Makes 2 servings.

Ingredients

• 1 large, ripe avocado
• 1 c honeydew melon chunks (about 1 slice)
• lime, juiced (1½ tsp lime juice)
• 1 c (8 oz) milk (fat free)
• 1 c fat-free yogurt (plain)
• ½ c 100% apple juice or white grape juice
• 1 tbsp honey

Directions

1. Cut avocado in half, remove pit.
2. Scoop out flesh, place in blender.
3. Add remaining ingredients; blend well.
4. Serve cold.
5. Keeps well in refrigerator up to 24 hours. If made ahead, stir gently before pouring into glasses.

Nutrition Information

• Serving size: 1 c
• Total calories: 320
• Total fat: 11 g
• Saturated fat: 2 g
• Cholesterol: 5 mg
• Sodium: 170 mg
• Carbohydrates: 46 g
• Dietary fiber: 5 g
• Total sugars: 37 g
• Added sugars: 4 g
• Protein: 13 g

Source: US Department of Agriculture’s MyPlate.gov

 

Eggs With Nopales

Makes 4 servings.

Ingredients

• 1 medium bell pepper
• Nonstick cooking spray
• 1 c chopped onion
• ½ c chopped fresh nopales
• ½ c chopped tomato
• ½ tsp chili powder
• 6 egg whites
• 2 whole eggs
• ¼ tsp salt
• ¼ c reduced fat cheddar and Monterey Jack cheeses, grated
• ½ c salsa

Directions

1. Wash your hands with soap and warm water. Wash fresh fruits and vegetables before preparing them. [Editors Note: Please read Cleaning and Cooking Cactus Paddles or Nopales.]
2. Place bell pepper in the oven and broil for a few minutes on each side to blacken skin. Place in a small paper bag and fold over the top; let stand for 5 minutes.
3. Rub off skin from the peppers. Cut open, remove seeds, and chop.
4. Spray a medium skillet with nonstick cooking spray.
5. Add onions and cook over medium heat for 10 minutes or until very soft.
6. Stir in bell pepper and nopales and cook for 5 minutes more.
7. Add tomato and chili powder and remove from heat.
8. In a medium bowl, beat egg whites, whole eggs, and salt. Add to skillet; stir and cook for 5 minutes or until eggs are cooked through.
9. Top with cheese and salsa. Serve immediately with warm tortillas.

Nutrition Information

• Serving size: 1 c
• Calories: 92
• Total fat: 3 g
• Saturated fat: 1 g
• Cholesterol: 6 mg
• Sodium: 300 mg
• Carbohydrates: 7 g
• Fiber: 2 g
• Total sugars: 53 g
• Protein: 10 g

Source: AZ Health Zone

 

Main Dishes

Quinoa-Stuffed Tomatoes

Makes 4 servings.

Ingredients

• 4 medium (2½ inches) tomatoes
• 1 tbsp red onions
• ½ ripe avocado
• 1 tbsp fresh parsley (or 1 tsp dried)
• 1 tbsp olive oil
• 1 c cooked mixed vegetables, such as peppers, corn, carrots, or peas
• 1 c quinoa, rinsed
• 1 c low-sodium chicken broth
• ¼ tsp ground black pepper

Directions

1. Preheat oven to 350 °F (~177 °C).
2. Wash hands for at least 20 seconds with soap under running water.
3. Check tomatoes, red onions, and avocado for damage. Cut off bruises and spots.
4. Wash tomatoes, avocado, and parsley. Dry with a paper towel.
5. Peel and chop red onions. Chop parsley (if using fresh). Remove avocado peel, then dice avocado.
6. Cut off tops of tomatoes and hollow out the insides. (Save pulp for use in tomato soup or sauce, or salsa.) Set tomatoes aside.
7. Heat oil in a saucepan over medium-high heat. Add onions and cook until they begin to soften, about 1-2 minutes.
8. Add cooked vegetables, and heat through, about another 1-2 minutes.
9. Add quinoa, and cook gently until it smells good, about 2 minutes.
10. Add chicken broth and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 7-10 minutes.
11. When the quinoa is cooked, remove the lid and fluff quinoa with a fork. Gently mix in the avocado, pepper, and parsley.
12. Carefully stuff about ¾ c of quinoa into each tomato.
13. Place tomatoes on a baking sheet, and bake for about 15-20 minutes or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later).
14. Serve immediately.
15. Within 2 hours, divide leftovers into shallow, sealed containers and place in a refrigerator set to 40 °F (~4 °C) or below (as indicated by an appliance thermometer) or freeze at 0 °F (−18 °C) or below.

Nutrition Information

• Serving size: 1 tomato, ¾ c stuffing
• Calories: 299
• Total fat: 10 g
• Saturated fat: 1 g
• Sodium: 64 mg
• Total carbohydrate: 46 g
• Dietary fiber: 8 g
• Protein: 10 g

Source: US Food and Drug Administration

 

Grilled Tuna With Chickpea and Spanish Salad

Makes 4 servings.

Ingredients

• 1 tbsp olive or canola oil
• 1 tbsp garlic, minced (about 2-3 cloves)
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 12 oz tuna steak, cut into 4 portions (3 oz each)

For salad:

• ½ bag (10 oz) leaf spinach
• 1 medium tomato
• ½ can (15½ oz) low-sodium chickpeas (or garbanzo beans)
• ⅛ tsp salt
• ⅛ tsp pepper
• 1 tbsp lemon juice

Directions

1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
2. Wash hands for at least 20 seconds with soap under running water.
3. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5-10 minutes. Wash hands after handling raw tuna steaks.
4. Using clean cooking utensils and surfaces, wash and dry spinach. Remove any damaged areas from tomato, then wash and cut into wedges.
5. Wash the top of the can of chickpeas with soap and water before opening. Drain and rinse chickpeas.
6. Keeping produce separate from tuna, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
7. Grill or broil tuna on high heat for 3-4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F [63 °C]).
8. Serve 1 tuna steak over 1 c of mixed salad.
9. Within 2 hours, divide leftovers into shallow, sealed containers and place in a refrigerator set to 40 °F (~4 °C) or below (as indicated by an appliance thermometer) or freeze at 0 °F (−18 °C) or below.

Nutrition Information

• Serving size: 1 tuna steak, 1 c salad
• Calories: 282
• Total fat: 10 g
• Saturated fat: 2 g
• Sodium: 418 mg
• Carbohydrates: 15 g
• Protein: 31 g

Source: US Food and Drug Administration

 

Chicken and Mushroom Fricassee

Makes 4 servings.

Ingredients

• 1 carton (10 oz) white button mushrooms, quartered
• 1 c leek (see recipe for how to prepare)
• 1 c potatoes, peeled and diced
• 1 c celery, diced
• 1 c pearl onions
• 2 tbsp each fresh herbs (e.g., parsley and chives), minced, or 2 tsp dried
• 1 tbsp olive oil
• 3 c low-sodium chicken broth
• 1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
• 1 tbsp lemon juice
• 1 tbsp cornstarch
• 2 tbsp fat-free sour cream
• ½ tsp salt
• ¼ tsp ground black pepper

Directions

1. Preheat oven to 350 °F (~177 °C).
2. Wash hands for at least 20 seconds with soap under running water.
3. Check mushrooms, leeks, potatoes, celery, and pearl onions for damage. Cut off bruises and spots.
4. Wash mushrooms, leeks, potatoes, celery, pearl onions, and herbs (if using fresh). Dry with a paper towel.
5. Cut each mushroom into quarters. Cut leeks into quarters then slice into small squares. Peel and dice the potatoes. Dice the celery. Mince herbs.
6. Heat olive oil in a medium-sized, heavy bottom roasting or braising pan (a large sauté pan with a metal handle will work as well).
7. Add mushrooms to pan and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
8. Add chicken broth to the pan and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (check with a food thermometer that chicken has reached a safe minimum internal temperature of 165 °F [74 °C]).
9. Wash hands after touching raw chicken.
10. When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
11. In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
12. Season with salt and pepper, and pour 1 c of vegetables and sauce over chicken.
13. Within 2 hours, divide leftovers into shallow, sealed containers and place in a refrigerator set to 40 °F (~4 °C) or below (as indicated by an appliance thermometer) or freeze at 0 °F (−18 °C) or below.

Nutrition Information

• Serving size: 1 chicken leg, 1 c vegetables and sauce
• Calories: 242
• Total fat: 9 g
• Saturated fat: 2 g
• Sodium: 430 mg
• Total carbohydrates: 24 g
• Dietary fiber: 3 g
• Protein: 20 g

Source: US Food and Drug Administration

 

Avocado Chiltepin Dressing

Makes 14 servings.

Ingredients

• 1 large avocado, peeled and pitted
• ½ c Greek yogurt (or your favorite plain yogurt)
• 2 tbsp lime juice or the juice from 2 limes
• ⅛ tsp chiltepin pepper powder or red pepper flakes
• 1 tsp garlic powder or granulated garlic
• ½ tsp honey* (optional)
• 2-4½ tbsp water
• Salt and pepper, to taste

Directions

1. Wash hands with soap and warm water.
2. Rinse fruit before preparing.
3. Peel and pit avocado. If using juice of fresh limes, juice enough to give 2 tbsp.
4. Add avocado, yogurt, lime juice, chiltepin pepper powder or red pepper flakes, garlic, honey (if using), and 2 tbsp of water to a blender or food processor and puree until smooth. Add additional water to blender or food processor and blend again to achieve desired thickness.
5. Season with salt and pepper, to taste.
6. Serve immediately or chill for later use.

*Honey should not be fed to infants younger than 1 year.

Nutrition Information

• Serving size: About 2 tbsp
• Calories: 30
• Total fat: 2.5 g
• Saturated fat: 0 g
• Cholesterol: 0 mg
• Sodium: 15 mg
• Carbohydrates: 2 g
• Fiber: 1 g
• Total sugars: 1 g
• Protein: 1 g

Source: AZ Health Zone

 

 

Desserts

Pumpkin Pie

Makes 9 servings.

Ingredients for the pie crust:

• 1 c quick-cooking oats
• ¼ c whole-wheat flour
• ¼ c ground almonds
• 2 tbsp brown sugar
• ¼ tsp salt
• 3 tbsp vegetable oil
• 1 tbsp water

Ingredients for the pie filling:

• ¼ c packed brown sugar
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp salt
• 1 egg
• 4 tsp vanilla
• 1 c canned pumpkin
• ⅔ c fat-free evaporated milk

Directions

1. Preheat oven to 425 °F (218 °C).
2. Wash hands for at least 20 seconds with soap under running water.
3. To make crust: mix oats, flour, almonds, sugar, and salt together in a small bowl.
4. In a separate bowl, fully mix the oil and water together with a fork or whisk.
5. Add the oil mixture to the dry ingredients and mix well. If needed, add a small amount of water to hold the dough together.
6. Work the dough into a disk shape. On a washed and lightly floured cooking surface, roll dough into a 12-inch circle.
7. Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown. Wash hands after handling raw dough.
8. Turn down oven to 350 °F (~177 °C).
9. To make filling, mix sugar, cinnamon, nutmeg, and salt together in a bowl.
10. Crack egg into a separate bowl and beat. Add to the filling mixture, then wash hands.
11. Add vanilla and mix.
12. Wash lid of canned pumpkin with soap and water before opening. Then, add pumpkin and milk, and stir to combine.
13. Pour into prepared pie shell. Bake for 45 minutes or until a knife inserted near the center comes out clean.
14. Within 2 hours, place leftovers in a sealed container or wrap them in plastic wrap or aluminum foil. Chill in a refrigerator set to 40 °F (~4 °C) or below (as indicated by an appliance thermometer) or freeze at 0 °F (−18 °C) or below.

Nutrition Information

• Serving size: 1 wedge
• Calories: 177
• Total fat: 8 g
• Saturated fat: 1 g
• Sodium: 153 mg

Source: US Food and Drug Administration

 

Apple Pie in a Glass

Makes 2 servings.

Ingredients

• 1 c 1% low-fat or fat-free milk
• 1 c fat-free vanilla yogurt
• 2 apples
• ½ tsp ground cinnamon
• Handful of ice cubes

Directions

1. Wash hands with warm water and soap. Wash fresh fruits before preparing.
2. Peel apple, cut up into cubes, and take out the seeds.
3. Add remaining ingredients and blend for 1 minute.
4. Serve immediately.

Nutrition Information

• Serving size: 1 glass
• Calories: 206
• Total fat: 0 g
• Saturated fat: 0 g
• Cholesterol: 4 mg
• Sodium: 124 mg
• Carbohydrates: 44 g
• Fiber: 5 g
• Total sugars: 34 g
• Protein: 9 g
  

Source: AZ Health Zone

 

Zucchini Bars With Dried Fruit

NOTE: Shredded carrots can be substituted for the zucchini, but you might need to add a little more milk because zucchini contains more liquid than carrots do.

Makes 8 servings.

Ingredients

• 1½ c all-purpose flour
• 1 tsp baking powder
• ¼ tsp baking soda
• ¼ tsp salt
• ⅓ c butter or margarine, softened
• ⅓ c sugar
• 1 large egg
• ⅓ c low-fat or fat-free milk
• 1 tsp vanilla extract
• 1 c shredded zucchini
• 2 c (about 8 oz) finely chopped dried fruit, such as figs, prunes, dates, apples, or raisins

Directions

1. Wash hands with soap and warm water. Wash fresh vegetables before preparing.
2. Preheat oven to 375 °F (190.5 °C).
3. Lightly grease an 8-inch square baking pan.
4. Combine flour, baking powder, baking soda, and salt in a large bowl.
5. Add butter, sugar, egg, milk, and vanilla and beat until smooth.
6. Stir in zucchini and dried fruit.
7. Spread batter in prepared pan.
8. Bake about 25 minutes or until center springs back when lightly pressed.
9. Cool in pan.
10. Cut into 8 bars and serve.

Nutrition Information

• Serving size: 1 bar
• Calories: 273
• Total fat: 9 g
• Saturated fat: 2 g
• Cholesterol: 27 mg
• Sodium: 335 mg
• Carbohydrates: 46 g
• Fiber: 4 g
• Total sugars: 21 g
• Protein: 4 g

Source: AZ Health Zone

 

Chocolate Tofu Pudding

• 1 c or one 8 oz package of silken tofu
• ½ c semi-sweet chocolate chips
• 2 tbsp water
• 1 tsp vanilla
• ½ tsp cinnamon (optional)
• Salt, to taste

Directions

1. Wash hands with soap and warm water.
2. In a blender or food processor, blend tofu a few seconds at a time to start to break it up.
3. In a small microwave-safe bowl, combine chocolate chips and water. Microwave for 30 seconds or until the chocolate chips start to melt. Stir the mixture until combined.
4. Add half of the chocolate mixture to the blender or food processor and blend together until combine, about 10-15 seconds.
5. Scrape down the sides of the blender or food processor and add all remaining ingredients. Blend to combined.
6. Pour pudding into a bowl or individual serving dishes and refrigerate for at least 4 hours.
7. Serve chilled. Add your favorite fruit, nuts, or other toppings.

Nutrition Information

• Serving size: Approximately ½ c
• Calories: 180
• Total fat: 10 g
• Saturated fat: 5 g
• Cholesterol: 0 mg
• Sodium: 55 mg
• Carbohydrates: 19 g
• Fiber: 2 g
• Total sugars: 15 g
• Protein: 4 g

Source: AZ Health Zone

 

Banana Pops

Makes 2 servings.

Ingredients

• 1 medium banana
• 1 tbsp peanut butter
• 2 tbsp chopped roasted peanuts (unsalted)

Directions

1. Wash hands with warm water and soap.
2. Peel banana and cut in half cross-wise.
3. Put a popsicle stick in the center of each half.
4. Spread banana halves with peanut butter.
5. Pour chopped peanuts onto a plate and roll banana halves in peanuts.
6. Wrap in plastic wrap or foil and freeze before serving.

Nutrition Information

• Serving size: ½ banana pop
• Calories: 153
• Total fat: 9 g
• Saturated fat: 1.5 g
• Cholesterol: 0 mg
• Sodium: 38 mg
• Carbohydrates: 17 g
• Fiber: 3 g
• Total sugars: 8 g
• Protein: 5 g

Source: AZ Health Zone (adapted from aboutpeanuts.com)

 

Recetas en Español

Platos Principales

Tomates Rellenos de Quinua

Sirve: 4 porciones

Ingredientes

• 4 tomates medianos (2½ pulgadas)
• 1 cucharada de cebollas rojas
• ½ aguacate maduro
• 1 cucharada de perejil fresco (o 1 cucharadita de seco)
• 1 cucharada de aceite de oliva
• 1 taza de verduras mixtas cocidas—como por ejemplo pimientos, maíz, zanahorias o guisantes
• 1 taza de quinua, lavada
• 1 taza de caldo de pollo bajo en sodio
• ¼ cucharadita de pimienta molida

Instrucciones

1. Caliente el horno a 350 °F (~177 °C).
2. Lávese las manos por al menos 20 segundos con jabón bajo el chorro del grifo.
3. Examine los tomates, la cebolla roja y el aguacate por si tienen magulladuras. Remueva las magulladuras y las manchas.
4. Lave los tomates, el aguacate y el perejil. Séquelos con papel toalla.
5. Pele y corte las cebollas rojas. Pique el perejil (si es fresco). Quítele la cáscara al aguacate, luego córtelo en cubos.
6. Corte el extremo superior de los tomates y sáqueles la parte de adentro. (Guarde la pulpa para usarla en una sopa o salsa, o en un condimento.) Ponga los tomates a un lado.
7. Caliente el aceite en una cacerola a fuego medio alto. Agregue las cebollas y cocínelas hasta que empiecen a ablandarse, de 1-2 minutos.
8. Agregue las verduras cocidas y caliéntelas bien, de 1-2 minutos más.
9. Agregue la quinua y cocínela a fuego bajo hasta que huela bien, alrededor de 2 minutos.
10. Agregue el caldo de pollo y hiérvalo. Baje el fuego y tape la cacerola. Cocine la quinua hasta que absorba todo el líquido y esté bien cocida, de 7-10 minutos.
11. Cuando la quinua esté cocida, quite la tapa y mueva la quinua con un tenedor. Mezcle el aguacate, la pimienta y el perejil con la quinua con cuidado.
12. Llene cada tomate con ¾ taza de quinua con cuidado.
13. Coloque los tomates en una bandeja para hornear y hornéelos alrededor de 15-20 minutos, o hasta que los tomates estén bien calientes (puede llenar los tomates de antemano y hornearlos luego).
14. Sírvalos inmediatamente.
15. Dentro de 2 horas, divida las sobras en recipientes poco profundos con tapa y póngalos en la nevera a una temperatura de 40 °F (~4 °C) o menos (según lo indique un termómetro de electrodomésticos) o en el congelador a 0 °F (−18 °C) o menos.

Información Nutricional

• Tamaño de la porción: ¾ taza de relleno
• Calorías: 299
• Grasa total: 10 g
• Grasa saturada: 1 g
• Sodio: 64 mg
• Total de carbohidratos: 46 g
• Fibra dietética: 8 g
• Proteína: 10 g

Origen: Administración de Alimentos y Medicamentos de EE. UU.

 

Atún a la Parrilla Con Ensalada de Garbanzos y Espinaca

Sirve: 4 porciones

Ingredientes

• 1 cucharada de aceite de oliva o canola
• 1 cucharada de ajo, picado en pedazos bien pequeños (de 2-3 dientes)
• 2 cucharadas de jugo de limón
• 1 cucharadita de orégano seco
• 12 onzas de filete de atún, cortado en 4 pedazo (3 onzas cada uno)

Para la ensalada:

• ½ bolsa (10 onzas) de espinaca
• 1 tomate mediano
• ½ lata (15½ onzas) de garbanzos bajos en sodio
• ⅛ cucharadita de sal
• ⅛ cucharadita de pimienta 1 cucharada de jugo de limón

Instrucciones

1. Caliente la plancha o el asador del horno (con la parilla a 3 pulgadas del fuego) a una temperatura alta.
2. Lávese las manos por al menos 20 segundos con jabón bajo el chorro del grifo.
3. Mezcle el aceite, el ajo, el jugo de limón y el orégano, y aplique la mezcla sobre los filetes de atún con una brocha para cocinar. Marínelos de 5-10 minutos. Lávese las manos luego de tocar los filetes de atún crudos.
4. Lave y seque la espinaca en superficies y con utensilios de cocina limpios. Corte las áreas del tomate con magulladuras, lávelo y córtelo en rodajas.
5. Lave el tope de la lata de garbanzos con agua y jabón antes de abrirla. Bote el líquido y enjuague los garbanzos.
6. Mezcle todos los ingredientes de la ensalada, y manténgalos separados del atún. (Puede hacer la ensalada 2 horas antes y refrigerarla.)
7. Ponga el atún en la plancha o en el asador del horno a fuego alto de 3-4 minutos en cada lado hasta que la carne esté opaca y se separe fácilmente con un tenedor (a una temperatura mínima interna de 145 °F [63 °C]).
8. Sirva 1 filete de atún sobre 1 taza de ensalada mixta.
9. Dentro de un margen de 2 horas, divida las sobras en recipientes poco profundos con tapa y póngalos en la nevera a una temperatura de 40 °F (~4 °C) o menos (según lo indique un termómetro de electrodomésticos) o en el congelador a 0 °F (−18 °C) o menos.

Información Nutricional

• Tamaño de la porción: 1 filete de atún, 1 taza de ensalada
• Calorías: 282
• Grasa total: 10 g
• Grasa saturada: 2 g
• Sodio: 418 mg
• Total de carbohidratos: 15 g
• Fibra dietética: 5 g
• Proteína: 31 g

Origen: Administración de Alimentos y Medicamentos de EE. UU.

 

Fricasé de Pollo Con Setas

Sirve: 4 porciones

Ingredientes

• 1 paquete (10 onzas) de champiñones comunes
• 1 taza de puerro
• 1 taza de papas
• 1 taza de apio
• 1 taza de cebollas perla
• 2 cucharadas de dos hierbas frescas (por ejemplo, perejil y cebollines) o 2 cucharaditas de hierbas secas
• 1 cucharada de aceite de oliva
• 3 tazas de caldo de pollo bajo en sodio
• 1 libra de patas enteras o caderas de pollo sin piel (4 patas enteras, separadas, ó 8 caderas)
• 1 cucharada de jugo de limón
• 1 cucharada de maicena
• 2 cucharadas de crema agria sin grasa
• ½ cucharadita de sal
• ¼ cucharadita de pimienta molida

Instrucciones

1. Caliente el horno a 350 °F (~177 °C).
2. Lávese las manos por al menos 20 segundos con jabón bajo el chorro del grifo.
3. Examine los champiñones, el puerro, las papas, el apio y las cebollas perla por si tienen magulladuras. Remueva las magulladuras y las manchas.
4. Lave los champiñones, el puerro, las papas, el apio, las cebollas perla y las hierbas (si son frescas). Séquelas con papel toalla.
5. Corte cada champiñón en cuatro pedazos. Corte el puerro en cuatro pedazos y luego en cudrados pequeños. Pele y corte las papas en cubos. Corte el apio. Pique las hierbas.
6. Caliente el aceite de oliva en un sartén mediano de fondo grueso para asar o guisar (un sartén grande para saltear con mango de metal también funciona).
7. Agregue los champiñones al sartén y cocínelos hasta que estén marrón dorado, de 3–5 minutos. Agregue el puerro, las papas, el apio y las cebollas perla, y continúe cocinándolos hasta que las verduras estén blandas, de 3–5 minutos más.
8. Agregue el caldo de pollo al sartén y hiérvalo. Agregue las patas de pollo enteras al sartén, tapelo y métalo en el horno alrededor de 20 minutos o hasta que las patas de pollo estén tiernas al pincharlas con un tenedor (verifique con el termómetro de alimentos que el pollo ha alcanzado una temperatura interna de 165 °F [74 °C]).
9. Lávese las manos luego de tocar el pollo crudo.
10. Cuando las patas de pollo estén tiernas, saque las patas del sartén, ponga el sartén en la estufa nuevamente y hierva el líquido. Agregue las hierbas y el jugo de limón.
11. En un bol, mezcle la maicena con la crema agria y agréguelas al sartén. Vuelva a hervir el líquido y luego quítelo del fuego.
12. Condimente con sal y pimienta, y eche 1 taza de verduras y salsa encima del pollo.
13. Dentro de 2 horas, divida las sobras en recipientes poco profundos con tapa y póngalos en la nevera a una temperatura de 40 °F (~4 °C) o menos (según lo indique un termómetro de electrodomésticos) o en el congelador a 0 °F (−18 °C) o menos.

Información Nutricional

• Tamaño de la porción: 1 pata entera de pollo, 1 taza de verduras y salsa
• Calorías: 242
• Grasa total: 9 g
• Grasa saturada: 2 g
• Sodio: 430 mg
• Total de carbohidratos: 24 g
• Fibra dietética: 3 g
• Proteína: 20 g

Origen: Administración de Alimentos y Medicamentos de EE. UU.

 

Postres

Tarta de Calabaza

Sirve: 9 porciones

Ingredientes para la costra de la tarta:

• 1 taza de avena de cocción rápida
• ¼ taza de harina integral
• ¼ taza de harina de almendras
• 2 cucharadas de azúcar negra
• ¼ cucharadita de sal
• 3 cucharadas de aceite vegetal
• 1 cucharada de agua

Ingredientes para el relleno de la tarta:

• ¼ taza bien llena de azúcar negra
• ½ cucharadita de canela en polvo
• ¼ cucharadita de nuez moscada en polvo
• ¼ cucharadita de sal
• 1 huevo
• 4 cucharaditas de vainilla
• 1 taza de calabaza enlatada
• 2/3 taza de leche evaporada sin grasa

Instrucciones

1. Caliente el horno a 425 °F (218 °C).
2. Lávese las manos por al menos 20 segundos con jabón bajo el chorro del grifo.
3. Para hacer la costra: mezcle la avena, la harina integral, la harina de almendras, el azúcar y la sal en un bol pequeño.
4. En otro bol, mezcle bien el aceite y el agua con un tenedor o un batidor.
5. Agregue la mezcla de aceite a los ingredientes secos y mézclelos bien. De ser necesario, añada un poco de agua para que la masa se mantenga unida.
6. Forme un disco con la masa. Esparza un poco de harina en una superficie limpia de la cocina y estire la masa con un rodillo hasta que forme un círculo de 12 pulgadas.
7. Ponga la masa en un molde para hornear de 9 pulgadas y hornéela de 8-10 minutos, o hasta que esté marrón claro. Lávese las manos después de tocar la masa cruda.
8. Baje el horno a 350 °F (~177 °C).
9. Para hacer el relleno, en un bol mezcle el azúcar, la canela, la nuez moscada y la sal.
10. En otro bol eche un huevo y bátalo. Agréguelo a la mezcla del relleno, luego lávese las manos.
11. Agregue la vainilla y mézclela.
12. Lave la tapa de la calabaza enlatada con agua y jabón antes de abrirla. Luego, agregue la calabaza y la leche, y mézclelas.
13. Eche el relleno en la costra de la tarta. Hornéelo 45 minutos o hasta que inserte un cuchillo cerca del centro y salga limpio.
14. Dentro de 2 horas, ponga las sobras en un recipiente con tapa o envuélvalas en papel plástico o de aluminio para alimentos. Métalas en la nevera a una temperatura de 40 °F (~4 °C) o menos (según lo indique un termómetro de electrodomésticos) o en el congelador a 0 °F (−18 °C) o menos.

Información Nutricional

• Tamaño de la porción: 1 pedazo
• Calorías: 177
• Grasa total: 8 g
• Grasa saturada: 1 g
• Sodio: 153 mg

Origen: Administración de Alimentos y Medicamentos de EE. UU

 

Recipe Modification

• Planning Meals | Healthy Weight, Nutrition, and Physical Activity (CDC)
• Cutting Calories | Healthy Weight, Nutrition, and Physical Activity (CDC)
• My Food and Beverage Diary (CDC)
• A Harvest of Recipes With USDA Foods (US Department of Agriculture)
• Healthy Eating (National Heart, Blood, and Lung Institute)
• Delicious Heart Healthy Latino Recipes [English and Spanish] (National Heart, Lung, and Blood Institute)
• Recipes, Cookbooks, and Cooking Videos (U.S. Department of Veterans Affairs)

 

Recommended Resource

• Brief History of Indigenous Flavors in Arizona

 

References

1. Harvard T. H. Chan School of Public Health. Whole grains. The Nutrition Source. January 24, 2014. Accessed December 20, 2024. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains
2. American Heart Association. Dietary fats. Accessed April 13, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
3. Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009;120(11):1011–1020. doi:10.1161/CIRCULATIONAHA.109.192627
4. Harvard T. H. Chan School of Public Health. Vegetables and fruits. The Nutrition Source. September 18, 2012. Accessed December 20, 2024. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits
5. Arizona Office of Tourism. Native cuisine in Arizona: Arizona restaurants with indigenous dishes and ingredients. Visit Arizona. Accessed December 20, 2024. https://www.visitarizona.com/like-a-local/native-cuisine-in-arizona
6. Yashin A, Yashin Y, Xia X, Nemzer B. Antioxidant activity of spices and their impact on human health: a review. Antioxidants (Basel). 2017;6(3):70. doi:10.3390/antiox6030070