Health Is Wealth Recipe Collection

Recipe Collection

To Our Compass Family, As some foods are more healthful than others, it is important to choose food that is nutritious such as superfoods. Superfoods are nutritional powerhouses that help to promote good health by increasing immune function and decreasing your chance of disease prevention or progression.

A few of our chefs from the Compass Group Women in Culinary program have created fun and easy recipes using common superfoods to help you get started on your wellness journey!

You’ve got this!

Sincerely, Diversity, Equity and Inclusion Team

Food provides us vital nutrients that keep our bodies nourished to function well. As some foods are more healthful than others, it is important to choose food that are nutritious such as super foods. Although there are no specific criteria to describe superfoods, they are typically considered to be nutrient dense with immune enhancing antioxidants.

Here is a list of superfoods that can offer various health benefits: DARK CHOCOLATE

GREEN LEAFY VEGETABLES

Nutrients: Cocoa flavonoids (antioxidants) magnesium, and zinc

Nutrients: Antioxidants, vitamins A, C, K, folate, minerals calcium, iron, magnesium, potassium, fiber

AVOCADO

BERRIES

CHIA SEEDS

Nutrients: Monounsaturated fats, fiber, vitamins C, E, magnesium, potassium

Nutrients: Antioxidants, potassium, magnesium, vitamins C and K, and fiber

Nutrients: Protein, omega-3 fatty acids, fiber, and various vitamins and minerals

Benefits: May help to regulate blood glucose, reduce oxidative stress in the body, may protect against cancer

Benefits: May improve hearth health, digestive health, and is a good plant based highquality protein

Benefits: May improve high blood pressure, lower LDL cholesterol, reduce risk of cancer, and improve brain function

LEGUMES

NUTS & SEEDS

QUINOA

SALMON

Nutrients: Protein, fiber, B vitamins, calcium, potassium, phosphorus, and zinc

Nutrients: Antioxidants, protein, healthy fats, vitamin E, magnesium, zinc, phosphorous

Benefits: May improve blood glucose, lower blood pressure, improve heart and digestive health

Benefits: May improve heart health, brain function, lower blood pressure, lower risk of cancers

Nutrients: Protein, fiber, B vitamins, vitamin E, minerals zinc, iron, copper, magnesium, manganese

Nutrients: Omega 3 fatty acids, protein, vitamin A, B12, D, minerals zinc, selenium, magnesium, potassium

Benefits: May reduce risk of stroke, improve heart and digestive health

Benefits: May improve heart health, reduce risk of stroke, improve brain function and improve blood pressure

Benefits: May help increase HDL cholesterol and decrease LDL cholesterol, promote gut health and reduce blood pressure

Sunitha Zechariah, PhD, RDN, LD, CNSC, FAND Associate Director, Morrison Healthcare Dietetic Internship Compass RDN DEI Network Co-Chair

Benefits: May improve heart health, reduce risk of obesity, improve high blood pressure, and improve brain health

WHOLE GRAINS

Nutrients: Protein, fiber, B vitamins, vitamin E, minerals iron, zinc, magnesium, manganese, selenium, copper Benefits: May improve heart health, improve brain function, reduce risk of type 2 diabetes

Ingredients

4 cups any vegetables, sliced example: carrot, onion, scallion, mushroom, hearty greens, bell pepper, zucchini 1 cup flour 2 tbsp cornstarch 1tsp baking soda ¾ cup water 4 tbsp oil

Instructions 1. Mix dry ingredient together then add water to make loose batter.

2. Coat prepared vegetables with batter evenly in a large bowl.

3. Warm large pan on medium heat, add 2 tablespoons of oil, and spread a thin layer of the mixture.

4. Flip when golden brown, about 5 – 8 minutes, and add remaining oil once flipped.

5. Serve hot with soy ginger vinegar dipping sauce.

Alice Seo

District Manager Wolfgang Puck

Ingredients ¼ cup rolled oats 1 tbsp chia seeds ½ cup unsweetened almond or oat milk 1 tbsp honey or maple syrup 1 tbsp almond butter or any nut butter

Instructions 1. In a large cup or jar, combine the milk, oats, chia seeds, honey, and nut butter.

Mix well.

2. Let sit overnight in the refrigerator. The next morning, mix in fresh berries, bananas, or dark chocolate chips.

Note: While this base is tasty on its own, it gets even better when you customize it to keep it interesting each day. You can use whatever add-ins you have on hand, or get as creative as you would like.

Carrie Richardson Executive Chef Chartwells K-12

Ingredients 1 cup Quinoa 1 tbsp Olive oil 1 ¾ cup Vegetable stock 1 ½ tbsp Lemon Zest 3 tbsp Lemon Juice 1 tsp Dijon mustard 1 tsp Honey 1 tbsp Fresh Basil Minced 1 tbsp Fresh Parsley Minced ½ tbsp Fresh Chives Minced ½ cup Olive Oil ¾ cup cucumbers diced ½ cup dried cranberries ½ cup slivered almonds Salt & Pepper to taste Instructions 1. Rinse the quinoa in a fine mesh strainer under cool water while gently shaking until the water runs clear.

2. Heat the olive oil in a medium saucepan over medium- high heat until shimmering. Add the washed and drained quinoa to the pan & stir constantly for about 2 minutes or until the water is evaporated and the quinoa is slightly toasted.

3. Add stock (or water if you don’t have stock handy) and lemon zest and bring to a rolling boil.

Reduce to a slow simmer and cover. Cook on low for 15 minutes. Remove from the heat and let stand for 5 minutes without removing the lid. I know it’s tempting to peak…but don’t do it!

4. After your 5 minutes is up, take the cover off and gently check fluff with a fork to ensure there is no pool of liquid at the bottom. If not, put back on gentle heat with the cover on until all the liquid is absorbed.

5. Gently pour the cooked quinoa out onto a cookie sheet or casserole dish and place in the refrigerator uncovered until cool (about 15-20 minutes.)

6. While the quinoa is cooling, prepare the lemon dressing by putting lemon juice, honey, mustard, basil, chives, parsley, salt & pepper in a bowl. Whisk vigorously while drizzling in the olive oil 7. Add cooled quinoa, diced cucumbers, slivered almonds, and dried cranberries to the bowl of dressing and gentlyfold together until mixed thoroughly.

Liberty Rodgers

Director of Dining Services Chartwells Higher Ed

Ingredients

2 cloves garlic (split and bitter green sprout removed) 4 oz. arugula (washed & dried) ¼ cup shelled walnuts ¼ tsp salt ½ cup extra virgin olive oil ½ cup grated (not shredded) fresh parmesan cheese (not the caned stuff)

Equipment Small food processor, rubber-scraping spatula, measuring cup & teaspoon Instructions 1. Combine garlic, walnuts, arugula and salt in the bowl of a food processor.

2. Pulse several times to combine ingredients 3. Slowly drizzle in olive oil until rough paste forms.

4. Remove lid and scrape down edges of processor bowl with spatula.

5. Add parmesan, replace lid and pulse several more times until combined.

6. Taste for seasoning and texture.

7. Further blending will produce a somewhat smoother texture if desired Note: If heated this sauce will separate. It is best fresh but can be stored refrigerated for up to three days. Use over seared fish (salmon), as a sandwich spread, or dressing for grain, bean or pasta salads.

ENJOY!

Lindsay Homewood Executive Chef Chartwells K-12

Ingredients ½ medium onion, sliced 1 thumb ginger, minced

4 cups stir fry vegetables of your choice (cabbage, baby bok choy, bell peppers, mushroom, carrots, and broccoli)

1/3 package (5 oz.) leftover cooked spaghetti

Instructions 1. In a large pan on medium high heat, stir fry onion and ginger until aromatic. Set aside.

2. Batch cook all vegetable and set aside. In the same pan, add noodles and allow them to warm up with a little splash of water.

3. Add in chicken, soy sauce and sugar. Finally, add in all ingredients set aside, sesame oil, and mix well.

Serve immediately with a little sprinkle of green onion.

1 cup leftover chicken, shredded 4 tbsp soy sauce and/or oyster sauce 2 tbsp sugar or hoisin sauce 2 tsp sesame oil 1 green onions, thinly sliced pinch of toasted sesame seed

Alice Seo

District Manager Wolfgang Puck

Ingredients 4 salmon filet

1 tbsp high temperature cooking oil you choice(grapeseed, canola, coconut) Salt and freshly ground pepper Suggested Equipment 12-inch nonstick pan (a smaller pan will work, but do not over crowd filets) Tongs Paper Towels Plate Instructions 1. Layer four paper towels on to plate.

2. Remove salmon from packaging and place skin side down on the paper towels.

3. With two more paper towels blot salmon flesh side dry with medium pressure - we want to remove as much moisture as possible without damaging the fish.

4. Season each filets flesh side with salt and pepper to your liking.

5. Heat pan to medium high heat on and electric stove this would be # 7 or 8.

6. Add cooking oil to pan as it is heating up.

7. When oil starts to “shiver” or lightly ripple it is sufficiently hot.

8. Swirl it around the pan and replace pan to stove.

9. With tongs gently place fish filet into pan SKIN SIDE DOWN. It is recommended that you let the last edge of the filet hit the pan away from you to avoid hot oil splashes (those burns hurt and are not good for your physical health).

10. This is the hard part: DO NOT TOUCH the filets. This means no peeking, no edge lifting, no pan shaking; you do not want the skin to come out of contact with the pan.

11. When you see that the color of the salmon has changed to lighter pink by a quarter of an inch at minimum above the skin, you can flip the filets to the flesh side. Admire your crispy skin and let the filets cook on the flesh side just until the entire thick edge of the filet has turned light pink.

12. Remove the filets from the pan and ENJOY your delicious crispy skinned salmon filet with whatever yummy accompaniment you have made for it.

Lindsay Homewood Executive Chef Chartwells K-12

Ingredients 2 ripe and soft bananas, peeled 2 ripe avocados, remove from skin, remove seed 2 tbsp almond butter or nut butter of your choice

½ cup raw cacao powder – cacao is the rawest form of chocolate flavor, on the bitter side. OR you can ¼ cup cocoa powder for a sweeter experience 2 tbsp coconut milk 2 tbsp cup cacao nibs – or use dark chocolate chips or chunks for garnish ¼ cup your our favorite berry’s blueberry, blackberry, raspberry & strawberry Instructions 1. Place the banana, avocado, nut butter, cacao/cocoa powder, coconut milk and a pinch of salt in a blender and blend until smooth.

2. Find a pretty dish and pour leaving room to add berries and chocolate.

3. Cover and chill for 30 minutes or until firm.

4. Garnish with fresh berries and cacao nibs or dark chocolate pieces. Enjoy!

Sahina Dizon

Corporate Executive Chef Morrison Healthcare

Enjoy!