b’more healthy cookbook 1
2
foreword Ever feel like it is hard to eat healthily in this city? It can be difficult to know what to eat, how to prepare the food, where to find the ingredients, and whether the cost fits your budget. This cookbook aims to make eating healthy in Baltimore simple, affordable, and fun! With support from the Johns Hopkins Alumni Association, we have collected recipes for this cookbook from students, faculty, and staff at Johns Hopkins University. Each recipe was chosen for its great taste, nutritious ingredients, and affordable price. There are also “make-it-your-own” recipes that allow YOU to be creative and personalize meals so you don’t feel like you’re eating the same thing all the time. This cookbook is organized by meal type. You’ll find recipes for breakfast options, soups and salads, main courses, and desserts. Each recipe gives the ingredients needed, how to prepare it, and nutritional details. Check out pages 6 to 7 for tips on navigating this cookbook and to learn more about fat, fiber, protein, salt, vitamins, and minerals. What is new and innovative about this cookbook is that it also provides you with an estimate of how much each recipe will cost. There are maps (pages 46 to 50) of the local grocery stores in Baltimore and estimates of the prices of common recipe ingredients (pages 10 to 11). This will enable you to compare prices and help you decide where to shop. This cookbook strives to show the people of Baltimore that it is possible to eat delicious, healthy meals at an affordable price. We hope you enjoy this cookbook and find it easier to B’more Healthy!
allen young
Johns Hopkins University School of Medicine, Medical Student
shannon wongvibulsin
Johns Hopkins University School of Medicine, Medical Student
barbara wong
University of California, Los Angeles (UCLA) Alumna, Designer
Cover illustrated by Barbara Wong Vegetables illustrated by Vera Holera
contents ............... 03 nutrition basics ....... 06 assistance programs .. 08 ingredient costs ....... 10 recipes .................. 12
E ntrees
B reakfast
S nacks & S ides
foreword
13 14 15 16
Yogurt Parfait Egg “Muffins� Fruit Smoothie Classic Oatmeal
S oups & S alads 18 19 20 21
Mexican Corn and Bean Salad Summer Vegetable Soup Roasted Sweet-Potato Salad Potato-Celery Soup
23 24 25 26 27 28 29 30 31 32 33
Lentils with Garlic and Tomato MidWest Veggie Chili Black Bean Quesadillas Turkey Burrito Bowl Super Turkey Burrito Bowl Baked Flounder Baked Fish Packets Whole Roast Chicken Lemony Chicken Beef and Vegetable Stew Lemony Shrimp Scampi
35 Yogurt Fruit Dip 36 Make Your Own Microwave Popcorn 37 Steamed Vegetables 38 Baked Sweet Potato 39 Baked Winter Squash 40 Roasted Brussel Sprouts
D esserts
42 Easy Fruit Sorbet 43 Peanut Butter & Honey Banana Ice Cream 44 Fruit with Chocolate Drizzle
........ 45 recipe guidelines ...... 51 acknowledgments ..... 51 baltimore maps
nutrition basics & tips on navigating this cookbook to b’more healthy Searching for a recipe for a specific dietary need? Look for our B’more Healthy labels to navigate your search. Vegetarian Good source of fiber LOW FAT
s
Low fat Low salt High protein
LEAN
Lean protein
C
High calcium
VIT & MIN
6
Rich in vitamins/minerals
fiber Fruits, vegetables, and whole grains contain dietary fiber. A high-fiber diet can confer many benefits including normalizing bowel movements, promoting bowel health, lowering cholesterol levels, controlling blood sugar levels, and helping you achieve a healthy weight.
protein Protein is an essential part of all cells in our bodies. It is necessary not only for repairing damaged cells, but also for overall growth and development of the body. Some animal sources of protein include: meats, milk, fish, and eggs. Some plant sources of protein include: soy, beans, legumes, nuts, and grains like wheat germ and quinoa.
fat Dietary fat is a nutrient that gives you energy and helps with the absorption of certain vitamins. While fat is an essential component of your diet, it is also important that you do not eat too much fat and that the main source of fat in your diet comes from sources of unsaturated fat. Not all fats are created equal: Trans fats are often used by manufacturers to improve the food’s shelf life and texture. However, trans fats (which can be found in sources like margarine and certain cookies, pies, pizza, and snacks) can contribute to the development of cardiovascular diseases (diseases of the heart and blood vessels that can result in complications like stroke and heart attack). Saturated fats are found in sources like high-fat cheeses, high-fat cuts of meat, whole-fat milk and cream, and butter. Eating a diet high in saturated fat can contribute to the development of cardiovascular diseases. Unsaturated fats (polyunsaturated and monounsaturated fats) are found in sources like nuts, seeds, avocados, fish, and olive oil. In contrast to trans and saturated fats, polyunsaturated and monounsaturated fats are considered to be beneficial to your health. As a result, the majority of fat in your diet should be from unsaturated fat.
salt ( sodium ) Salt (sodium) is necessary for the proper functioning of your nerves and muscle as well as maintaining fluid balance in your body. However, too much salt can lead to the development of high blood pressure.
vitamins / minerals Vitamins and minerals are nutrients that your body needs for normal growth and development. For example, both vitamin D and the mineral calcium are necessary to form strong bones. Eating a balanced diet consisting of variety of foods of various colors can help ensure that you are meeting your daily vitamin and mineral intake requirements.
Looking for vegetarian options?
Check out our vegetarian section (pages 17 to 21)
Interested in learning more about nutrition? Visit:
www.cdc.gov/nutrition www.nlm.nih.gov/medlineplus/nutrition.html www.choosemyplate.gov
Sources:
MedlinePlus: Nutrition CDC: Nutrition for Everyone
Mayo Clinic: Nutrition and Healthy Eating
7
food assistance programs snap / fsp The Supplemental Nutrition Assistance Program, or SNAP, is a program to provide low-income families with help in purchasing food. In Maryland, SNAP is called the Food Supplement Program (FSP). This program used to be called Food Stamps. To receive FSP benefits, you must meet certain eligibility requirements. For instance, if you have a low income, are homeless, are elderly, or are disabled, you may be eligible for FSP. There are certain rules about what you can or cannot buy with FSP benefits. For example, you cannot purchase readymade hot meals, and you cannot buy alcohol or cigarettes. If you receive FSP benefits, you may still have to spend some of your own money on food. You can apply for FSP benefits online, by mail, or in person at the Department of Social Services.
8
Online
To learn more: http://www.dhr.state.md.us/ blog/?page_id=5514 To apply: https://www.marylandsail.org/
Visit or Call
Family Investment Centers - North East Regional Office 2000 N. Broadway Street Baltimore, Maryland 21213 (443) 423-6400 If you live in a different area of Baltimore, you can check for a Family Investment Center near you at: http://www.dhr.state.md.us/blog/?page_ id=6385
Source
Maryland Department of Human Resources Website (www.dhr.state.md.us/blog/)
wic The Supplemental Nutrition Assistance Program for Women, Infants, and Children, or WIC, provides women and young children with nutrition education and help buying certain types of food. You may be eligible for WIC if you are pregnant, you are a new mother (up to six months after delivery), or you are breastfeeding (up to one year after delivery). Your infant or child may be eligible up to the age of five. To receive WIC benefits, your family must meet certain income requirements, and you must have a “nutritional need.” You do not need to be a child’s mother to apply for WIC for a child. For instance, you could be a child’s father or guardian.
To learn more about WIC, you can visit mdwic. org or call 1-800-242-4942. You can use the hotline to find the contact information for your local branch.
Source
Maryland Department of Health and Mental Hygiene website (http://phpa.dhmh.maryland. gov/SitePages/phpa.aspx)
There are restrictions on what kinds of foods you can buy with WIC benefits. Foods that you are allowed to buy include whole grain bread, fruits and vegetables, milk, cereal, baby food, and infant formula. Additionally, you can receive other services like breastfeeding support and nutrition education.
9
cost of common ingredients Food Acorn Squash Apples Bananas Green Bell Peppers Black beans (canned) Blackberries Blueberries Broccoli Brown rice Brussel sprouts Cabbage Carrots Celery Cereal Cheese Chicken breasts Chicken thighs Chickpeas Corn kernals Cucumbers Eggs Flour Garlic Ginger Grapes Green beans Ground turkey
10
Safeway $1.50/lb $0.90 each $0.32 each $1.20 each $1 per can $11/lb $9/lb $2.20/lb $2/lb $3.30/lb $1.10/lb $1.90/lb $1.70/lb $4 per box $6.40/lb $2.50/lb $1.70/lb $1.10 per can $1.50/lb $1.20 each $2.40 per dozen $0.60/lb $0.60 per head $1.80/oz $4.40/lb $2.20/lb $4.30/lb
Giant $1/lb $1 each $0.40 each $2 each $0.70 per can $8/lb $8/lb $1.80/lb $1.40/lb $4/lb $2 each $1/lb $2.50/lb $3.50 per box $6/lb $2.50/lb $2/lb $0.70 per can $1/lb $0.70 each $2 per dozen $0.50/lb $0.45 per head $1/oz $2.50/lb $2/lb $4/lb
Save-A-Lot $1 each $0.40 each $1.30 each $1 per can $2/lb $1/lb $0.60/lb $0.70/lb $1.50/lb $2.50 per box $4.60/lb $2/lb $1.60/lb $1 per can $1/lb $1.50 per dozen $0.30/lb $0.50 per head $0.30/oz $2/lb $3/lb
Food Ground beef Ground chicken Ground pork Honey Lemons Lentils Lettuce Milk Mushrooms Okra Olive oil Olives Onion Oranges Peaches Peas Pinto beans Potatoes Salad mix Salt Spinach Strawberry Sweet Potatoes Tomato Tomato (canned) Tortilla Yogurt Zucchinni
Safeway $3/lb $4.30/lb $5.50/lb $5/lb $0.60 each $1.70/lb $2.20 each $3.90 per gallon $3.90/lb $6/lb $6/lb $1.90 per can $1.30 each $1.70 each $1.70 each $1.50/lb $1.10 per can $0.70 each $7/lb $0.80/lb $5/lb $4.40/lb $1.70/lb $0.80 each $0.80 per can $3.30/lb $1.20/lb $0.70 each
Giant $5/lb $4/lb $3.50/lb $3/lb $1 each $1/lb $1.80 each $3.50 per gallon $2/lb $6/lb $5/lb $1.80 per can $1 each $1 each $1 each $1.25/lb $0.75 per can $0.70 each $3.99/lb $0.50/lb $4/lb $5/lb $0.99/lb $1 each $1 per can $1.50/lb $1/lb $0.75 each
Save-A-Lot $4/lb $0.60 each $1.50 each $2.90 per gallon $4/lb $3.50/lb $0.50/lb $1 each $1.30/lb $1.10/lb $0.40/lb $2.25/lb $0.30/lb $5/lb $2/lb $1/lb $0.60 each $0.70 per can $0.80/lb $1/lb $0.75 each
11
breakfast Yogurt Parfait Egg “Muffins” Fruit Smoothie Classic Oatmeal
13 14 15 16
yogurt parfait time
5 min
cost
$3-5
INGREDIENTS
by joshua prudent, jhusom 2018
servings
2
PREPARATION 1) Defrost frozen fruit and cut into bite-sized pieces. 2) Slice banana. 3) Add to bowl with other ingredients. Note: You can flavor the plain yogurt with a splash of vanilla extract for a healtheir version of vanilla yogurt.
3/4 cup plain low-fat yogurt 1/4 cup whole grain cereal of your choice 1 cup fruit, some fruit ideas include: - bananas - frozen berries - frozen peaches - dried fruit
13
egg “ muffins ” time
20 min
cost
$3-5
LOW FAT
by sunaina kapoor, jhusom
s
servings
4
INGREDIENTS 1 cup chopped frozen vegetables of your choice: - broccoli - peppers - onions - spinach 1 tsp garlic powder, cayenne/red pepper flakes, hot sauce, salt-free seasoning mix (like Mrs. Dash) 6 eggs 2 tbsp milk (optional)
14
PREPARATION 1) Defrost the frozen vegetables using the microwave or on the stove. Drain off water. 2) Add 1-2 tsp oil to a frying pan. When hot, add the frozen vegetables and desired seasonings like garlic powder, red pepper flakes, and/or hot sauce and sauté till fragrant and slightly brown around the edges. 3) Spoon about a tbsp of the vegetable mixture into each cup of an oiled muffin tin. 4) Whisk eggs with milk, if desired, until the whites and yolks are well broken up and mixed together. Pour over vegetable mixture in muffin tin until each cup is about 2/33/4 full. 5) Bake at 350 degrees for 12-15 minutes or until the mixture is set in the middle and doesn’t jiggle or seem runny. When you touch it, it should be soft and bounce back when you remove your finger. Let cool for several minutes and remove from muffin tin.
fruit smoothie time
5 min
by student, jhusom
cost
$5-10
INGREDIENTS 1 banana 1 cup frozen strawberries ½ cup frozen peaches ½ cup low-fat milk or low-fat plain yogurt
servings
2
PREPARATION 1) Defrost the fruit slightly if you want smoothie to be cold. If you want it to be room temperature, defrost the fruit all the way and keep the juices that collect in the bottom of the bowl. 2) Add all ingredients to blender and blend until smooth. If too thick, add more milk until you’ve reached your desired consistency. Note: Can reserve remainder and blend or shake it again prior to enjoying. You can also freeze them and make them into popsicles/frozen yogurt.
make - it - your - own Experiment with different frozen fruits and ratios. Suggestions include: - Strawberry – Blueberry - Peach – Pineapple - Strawberry – Banana - Strawberry – Blueberry – Peach - Raspberry – Blueberry – Strawberry
15
classic oatmeal time
10 min
cost
$3-4
by student, jhusom
servings
2
INGREDIENTS 1 cup oatmeal 2 - 2 1/4 cups water (depending on how runny you like your oatmeal) pinch of salt
PREPARATION For Creamy Oatmeal: 1) Add cold water, oatmeal, and salt to a quart-sized pot. Bring to a boil. 2) Once boiling, turn heat down to medium-low or low. You want it bubbling slightly, but not boiling over. 3) Cook for about 5 minutes or until oatmeal has reached the texture and runniness that you like. For Chewy Oatmeal: 1) Add water to a quart-sized pot and bring to a boil. 2) When boiling, add oatmeal and salt, and turn heat down to medium-low or low so that it is bubbling slightly, but not boiling over. 3) Cook for about 5 minutes or until oatmeal has reached the texture that you like.
make - it - your - own - Serve with low-fat or non-fat milk or mix in low-fat or non-fat plain yogurt (you can add vanilla extract to get a nice vanilla flavor without the extra sugar). - Sprinkle cinnamon and other spices that you like - Top with frozen blueberries that have been defrosted and sprinkle with ground cinnamon. - Cut up an apple into bite sized pieces, stir in when oatmeal is still warm, let it sit for a minute or two so the apples can soften. Sprinkle cinnamon on top. - Top with defrosted, frozen fruit. - Top with sliced banana, raisins, and ground cinnamon. 16
soups & salads Mexican Corn and Bean Salad 18 Summer Vegetable Soup 19 Roasted Sweet-Potato Salad 20 Potato-Celery Soup 21
mexican corn and bean salad time
15 min
cost
$10
servings
4-6
INGREDIENTS 1/3 cup fresh lime juice (juice from 1.5 limes) 1/4 cup olive oil 1 clove garlic, minced 1/8 tsp ground cayenne pepper (add 1/4-1/2 if you like spicier food) 2 (15 oz) cans black beans, rinsed and drained 1 1/2 cups frozen corn kernels 1 green pepper, chopped 1 red bell pepper, chopped 2 tomatoes, chopped (can also use one 14.5 oz can low sodium, chopped or diced tomatoes) 1/2 onion, diced 1/2 cup chopped fresh cilantro (optional)
18
s
VIT & MIN
by christine shrock, jhusom
PREPARATION 1) Place lime juice, olive oil, garlic, and cayenne pepper in a small jar to make dressing. 2) In a bowl, combine beans, corn, bell peppers, tomatoes, onion, and cilantro (if using). 3) Pour dressing over salad and toss to combine. 4) Serve immediately or let chill in the refrigerator for 30 min to 1 hour. It will be even more flavorful the next day!
summer vegetable soup time
25 min
cost
$5-10
s
servings
4-6
INGREDIENTS ​ zucchinis (green summer squash) (3 cups 3 chopped) 3 carrots (1.5 cups chopped) 1 medium-large onion (1 cup chopped) 3 garlic cloves 1 inch piece of ginger root (optional) 1 tbsp cooking oil (olive, canola, or vegetable) 1 tsp each of salt free seasoning mix (like Mrs. Dash), cayenne or chili powder, paprika, dried parsley or basil 3 cups water 3 cups low sodium broth (chicken, beef, vegetable)
VIT & MIN
by dorothee schaeubinger
& mĂłnica miranda, jhsph
PREPARATION 1) Wash zucchinis and carrots and cut off the ends of both. Peel carrots. Cut veggies into equal-sized, bite-sized pieces and chop garlic and ginger (if using) finely. 3) In the bottom of a big soup pot, add the oil. When hot, add onion and carrot to the pan and cook until onion is translucent and starting to brown on the edges. 4) Add in zucchini, garlic, and ginger (if using) and cook until you can smell the garlic and ginger. 5) Pour water and broth into pot and bring to a boil. Cook until the zucchinis and carrots are tender (it should be easy to stick a fork into them).
make - it - your - own Try different combinations of vegetables: broccoli (frozen works well), spinach (frozen works well, sweet potato, winter squash (butternut, acorn), tomatoes (fresh or canned), brussel sprouts, collard greens, mushrooms Add protein: dried or canned beans (chickpeas, white beans, black eyed peas, kidney beans), cut-up chicken (cook in a pan so brown on both sides prior to adding to the soup for maximum flavor), cut-up beef (cook in a pan so brown on the sides prior to adding to the soup for maximum flavor) Add rice or pasta: brown rice or spaghetti strands broken into smaller pieces
19
roasted sweet - potato salad time
50 min
cost
$12
servings
4
INGREDIENTS 2 tbsp olive oil 1/4 tsp salt-free seasoning mix (like Mrs. Dash) or garlic powder 1/4 tsp freshly ground black pepper 2 lb sweet potatoes, scrubbed and cut into one inch chunks (skin on) 2 large red bell peppers, cut into one inch pieces 2 tbsp wine or apple cider vinegar 4 big handfuls of spinach or lettuce
20
s
by kate miele, jhusom 2015
PREPARATION 1) Preheat the oven to 425째F. 2) In a large roasting pan, combine the oil, seasoning, and black pepper. 3) Add the sweet potatoes and bell peppers and toss to coat well. 4) Roast, stirring occasionally, for 40 minutes, or until the potatoes are tender. 5) Remove from the oven and stir in the vinegar. 6) Place the spinach or lettuce in a large serving bowl. Add the potato mixture and toss to coat well. Serve immediately.
potato - celery soup time
25 min
cost
$8-10
s
servings
4
INGREDIENTS 1 full stalk celery, chopped into 1 inch cubes 2 small potatoes, peeled and chopped into 1 inch cubes 1 small onion, chopped 4 cloves garlic, finely chopped 4-5 cups low sodium vegetable broth (or water; or 2-2.5 cups broth and 2-2.5 cups water, especially if you are not using low sodium broth) spices to taste (eg: cayenne, red pepper flakes, garlic powder, salt free seasoning mix (like Mrs. Dash), oregano, rosemary)
by student, jhusom
PREPARATION 1) In a large pot, add a dollop of oil and cook the onion until it starts becoming translucent, add the garlic and cook until you can smell it on low-medium heat. 2) Add the potatoes and celery and cook for another few minutes so the celery can soften. 3) Add the broth (or water). Turn up the heat and bring to a boil. 4) Let boil for 5-7 minutes until the vegetables, particularly the potatoes, are easy to poke with a fork. 5) Place contents in a blender and blend to desired consistency. When blending, make sure you remove the plastic piece from the center of the lid and cover the lid with a kitchen towel. Otherwise, the contents will explode! 6) Add spices to taste.
make - it - your - own - Instead of celery, try frozen broccoli, frozen spinach. - Try adding chopped mushrooms (do not blend if using mushrooms). - Try adding frozen or canned corn, fresh or canned chopped tomatoes, and/or dried or canned black beans (rinse if using canned vegetables). - Try cooking pieces of chicken first, then cooking the vegetables, and add in the chicken pieces at the end.
21
entrees V egetarian Lentils with Garlic and Tomato 23 MidWest Veggie Chili 24 Black Bean Quesadillas 25
M eat & S eafood Turkey Burrito Bowl 26 Super Turkey Burrito Bowl 27 Baked Flounder 28 Baked Fish Packets 29 Whole Roast Chicken 30 Lemony Chicken 31 Beef and Vegetable Stew 32 Lemony Shrimp Scampi 33
lentils with garlic and tomato time
45 min
cost
$4-5
servings
4-6
INGREDIENTS 1 cup lentils 6 garlic cloves, minced 14 oz canned tomatoes, (whole and then you can chop them, or buy them chopped) 1 tbsp olive oil, vegetable oil, or canola oil 2.5 cups water dash of salt 1 tbsp lemon juice PREPARATION 1) 2) 3) 4)
Heat oil in a large pot. Add garlic and cook until fragrant. Add tomatoes and cook for 5 minutes. Add water and lentils. Bring to a boil, then simmer 30-35 minutes. 5) Remove from heat, add salt and lemon juice. 6) Serve with brown rice, whole wheat bread, or with a dollop of plain low-fat or non-fat yogurt.
s
by jessica moore, jhusom 2017
make - it - your - own - Try adding chopped carrots and/or celery to the tomatoes
or instead of the tomatoes. - Add more water or use low-sodium vegetable broth and make it into a soup. - Try blending the lentil mixture after you cook it and serve it as a dip or a spread with cut up raw veggies or with slices of toasted bread. - Spice it up with cayenne, red pepper flakes, ground cumin, and/or paprika (smoked if you like that flavor), you can also add jalepeno or other hot peppers to the garlic/tomato mixture. - Try adding fresh ginger to the garlic. - Try with chickpeas (canned and rinsed or dried) or other beans. - Add more water or use low-sodium vegetable broth and make it into a soup. - Try blending the lentil mixture after you cook it and serve it as a dip or a spread with cut up raw veggies or with slices of toasted bread. - Spice it up with cayenne, red pepper flakes, ground cumin, and/or paprika (smoked if you like that flavor), you can also add jalepeno or other hot peppers to the garlic/tomato mixture. - Add more water or use low-sodium vegetable broth and make it into a soup. - Try blending the lentil mixture after you cook it and serve it as a dip or a spread with cut up raw veggies or with slices of toasted bread. - Spice it up with cayenne, red pepper flakes, or paprika (smoked if you like that flavor), you can also add jalepeno or other hot peppers to the garlic/tomato mixture. 23
midwest veggie chili time
35 min
cost
$8
s
servings
8
INGREDIENTS 1 tbsp vegetable oil, canola oil, or olive oil 1 large onion, chopped 4 large cloves garlic, minced 3 tbsp chili powder 1 medium-size green pepper, cored, seeded and chopped into bite sized pieces 1 medium-size red pepper, cored, seeded and chopped into bite sized pieces (Note: can use frozen peppers and onions instead) 1 medium-size zucchini (green squash), diced 1 medium-size yellow squash, diced (Note: can use more peppers and onions or other vegetables that you like instead of the green and yellow squash) 1/2 tsp dried oregano 1/4 tsp cayenne or red pepper flakes 1 can (14.5 oz) stewed tomatoes (low sodium) 1 can (11 oz) corn kernels, drained and rinsed (can also use frozen corn) 1 can (15.5 oz) black beans, drained and rinsed 1/4 tsp salt
24
by adam zoeller, jhsph
PREPARATION 1) Heat oil in a large soup pot over medium heat. Add onion, garlic and chili powder; saute for 5 minutes. 2) Add green and red peppers; saute for 5 minutes. 3) Add zucchini, squash, oregano and ground red pepper; saute for 5 minutes. 4) Add tomatoes; cook 10 minutes. Stir in corn, black beans and salt; cook for 5 minutes. 5) Serve over brown rice, with whole wheat toasts or tortillas. If desired, garnish it with low-fat sour cream or low-fat/nonfat plain yogurt.
black bean quesadillas time
20 min
cost
$6
C servings
10
INGREDIENTS 1 tbsp chili powder 2-3 tsp total of other spices that you like (e.g. paprika, cayenne, oregano, cumin) 1/4 tsp salt ½ tsp black pepper 1 (15 oz) can black beans, drained, and rinsed 1 cup frozen or canned corn kernels (rinse if using canned) ½ small red onion, chopped 1 clove garlic, finely chopped ¼ bunch fresh cilantro (optional) 2 cups low-fat shredded cheese (pepperjack, cheddar, mozzarella, etc.) 10 taco sized tortillas (whole wheat or corn)
s
by student, jhsph
PREPARATION 1) Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw if using frozen). 2) Rinse the cilantro, remove the leaves, and chop roughly, if using. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. 3) In a small bowl, mix up the spices, salt, and pepper, and add to the bowl. Stir everything until evenly mixed. 4) Place a 1/3-1/2 cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted. 5) Serve with whatever extras you like – hot sauce, low-fat sour cream or low-fat/non fat plain yogurt, sliced avocado, etc. Note: To freeze the quesadillas, simply fill each one and place on a baking sheet lined with wax paper or aluminum foil (optional). Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).
25
turkey burrito bowl time
50 min
cost
$6-8
s
servings
4
INGREDIENTS 1 cup brown rice 1 lb ground turkey 1 15 oz can black beans (low sodium), drained and rinsed 1 tbsp olive, vegetable, or canola oil 1/4 tsp salt 1/2-1 tsp pepper (black, cayenne, red pepper flakes) - depends on how peppery/spicy you like 1 tsp garlic powder
26
LEAN
by joshua prudent, jhusom 2018
PREPARATION 1) Bring 2 cups of water to a boil in a medium sized pot, then add rice, lower heat, cover, and let it simmer for about 40 minutes or until tender. 2) Add oil to a large skillet and turn heat to medium-high. Add turkey and cook until it all looks grey. Break up any big clumps to ensure they are cooked all the way through. Mix in salt, pepper, and garlic powder. 3) Add the drained and rinsed beans to the pan with the turkey. 4) Pour the turkey-bean mixture over the rice and enjoy!
super turkey burrito bowl time
20 min
cost
$10-14
servings
6-8
INGREDIENTS 1 tbsp oil (olive, vegetable, or canola) 1 lb ground turkey 1 medium chopped onion 1 tsp oregano 1/4 tsp salt 4 tsp chili powder 1 tbsp taco sauce/salsa 1 tsp white vinegar 3 cups cooked brown rice 16 oz can drained, rinsed low sodium pinto beans 2, 4 oz cans of diced green chilies (or 2 jalapenos, chopped) 2 chopped tomatoes (or a 14 oz can of chopped tomatoes) 1/2 cup shredded low-fat Monterey jack, mozzarella, or cheddar cheese
LEAN
by anna bondy, jhsph
PREPARATION 1) In a large skillet, add oil and heat pan to medium-high, add onions and ground turkey and cook until onions are soft, about 5 minutes. Break up turkey clumps so it cooks all the way through. (Note: if using fresh jalapenos, add them in and cook them with the onions and turkey). 2) Mix in oregano, salt, chili powder, taco sauce/salsa, and vinegar. 3) Mix in rice, drained and rinsed beans, diced chilies, and tomatoes. Cook for about 5 more minutes until all the ingredients are heated through. 4) Sprinkle with cheese and enjoy!
make - it - your - own - Try adding green or red bell peppers (fresh or frozen) to the onion and turkey mixture. - Try adding frozen or rinsed, canned corn with the beans at the end. - Try black beans instead of pinto beans. - Try chicken breasts cut into strips instead of ground turkey. - Try adding cumin or chilies in adobo sauce for a smokier flavor.
27
baked flounder time
45 min
cost
$8-10
s
LEAN
by student, jhsph
servings
4
INGREDIENTS 4 large tomatoes chopped (or a 14 oz can of diced tomatoes) 1 tbsp olive, vegetable, or canola oil 1 onion, chopped 2 cloves garlic, chopped finely 1 pinch Italian seasoning or salt-free seasoning mix (like Mrs. Dash) 1 pinch of crushed red pepper 1 pinch of salt and pepper 1 lemon’s juice (~3 tbsp) 12 leaves fresh basil, chopped (or a handful of parsley) 1 tbsp Parmesan cheese or bread crumbs (optional) 1 lb flounder fillets (or any other flakey white fish like tilapia)
28
PREPARATION 1) Preheat oven to 425 degrees. (Note: Skip to step 3 if using canned tomatoes). 2) Chop tomatoes and set them aside. 3) Heat oil in a skillet over medium heat and add onions. Cook until onions are tender. Add garlic, crushed red pep per flakes, a pinch of salt and pepper, and Italian seasoning/Mrs. Dash. 4) Stir in the chopped tomatoes, and cook until tender. 5) Add in the lemon juice and 1/2 the basil or parsley. Reduce heat and cook until the sauce has thickened a bit, about 15 minutes. Stir in Parmesan cheese or breadcrumbs (or both), if using. 6) Place fish in a shallow baking dish or a tinfoil-covered pan. Cover the fish with sauce and bake until the fish is easily flaked with a fork, about 12 minutes. 7) Sprinkle the remaining basil/parsley over the fish and serve.
baked fish packets time
35 min
cost
$6-10
s
LEAN
by student, jhusom
servings
4
INGREDIENTS 1 lb white fish (tilapia, flounder) 1 tbsp olive, canola, or vegetable oil 1/2 onion, sliced 2 tomatoes, sliced (or one 8 oz can of chopped tomatoes) 1/4 tsp salt 1/2 tsp crushed red pepper flakes or ground black pepper
PREPARATION 1) Preheat the oven to 450 degrees. 2) Cut fish into 4 equal pieces. 3) Place each piece of fish on a piece of aluminum foil that is big enough to fold tightly over the fish. 4) Drizzle the oil over each of the fish pieces and then sprinkle the salt and pepper over all of the pieces. 5) Top the pieces with the onion, garlic, and tomatoes. Fold the aluminum foil over and roll the edges so that the fish and vegetables are sealed in. 6) Place the packets on a baking sheet and bake for 15 minutes, or until the fish flakes easily. Serve with a lemon wedge on the side, if desired.
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whole roast chicken time
1 hr 20 min
LOW FAT
cost
$10-15
INGREDIENTS 1 whole roasting chicken (about 4-5 lbs) salt free seasoning (like Mrs. Dash), Italian seasoning, or thyme pepper 1 lemon, cut into 2-4 pieces 1 tbsp olive oil, vegetable oil, or canola oil
LEAN
by jacqui haughey, jhu
servings
4-6
PREPARATION 1) Preheat oven to 425 degrees. 2) Clean chicken by removing giblets. Wash in sink (both inside and outside of chicken). Pat dry with paper towel. Place chicken breast side up in roasting pan (or the pan that comes with your oven) or large oven-safe frying pan. Pour the oil over the chicken and rub it in. Liberally shake salt-free seasoning and pepper over the chicken, both inside and outside. Place the lemon pieces inside the chicken. 3) Bake in oven for 15 minutes and then reduce temperature down to 375 degrees. Bake for 50-60 more minutes. Cover with aluminum foil if the skin starts to burn or turn brown too quickly. The chicken is cooked when you slice into it and the juices run clear or when a meat thermometer reads 160-165 degrees. 4) Remove from oven and cover with aluminum foil. Let rest for 10-15 minutes and then cut up the chicken. Note: When you turn down the oven to 375 degrees, you can add some potatoes, carrots, onions, mushrooms, beans, peas to the roasting pan. The potatoes and carrots should be easily pricked with a fork.
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lemony chicken time
45 min
LOW FAT
LEAN
cost
$5-7
INGREDIENTS 1 lemon’s worth of juice (3-4 tbsp) 3 tbsp dijon mustard 2 tbsp oil (olive, vegetable, or canola) black pepper 1/2 tsp dried thyme (optional) 2 chicken breasts cut in half lengthwise
by jacqui haughey, jhu
servings
4
PREPARATION 1) Combine lemon juice, dijon mustard, 1 tbsp oil, dried thyme (if using) and a few shakes of black pepper in a bowl. Mix with a fork till combined. 2) Place chicken breasts in a ziploc bag or a baking dish. Pour lemon juice mixture over the chicken. Turn the chicken over a few times so it is coated in the marinade. Let sit in the refrigerator for 20-30 minutes or up to a few hours. 3) Heat a frying pan and add 1 tbsp of oil to the pan. Drain the chicken from the marinade, shaking to remove excess liquid. Cook 3-4 minutes each side till cooked through. Serve over brown rice, pasta, or on a salad.
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beef and vegetable stew time
1 hr 20 min
cost
$10-15
by jacqui haughey, jhu
servings
4
INGREDIENTS 1 2-3 lb chuck roast, cut into large pieces (or you can by 2-3 lb of round or chuck beef cut up) 1/4 tsp salt 1/2 tsp pepper 1 tbsp oil (olive, vegetable, or canola) 1 medium onion, cut into bite sized pieces (or if you want, you can use the frozen pearl onions) 3-4 large potatoes, cut into bite sized pieces 4 carrots, cut into bite sized pieces 1/4 tsp paprika 1 bay leaf (optional) 3-4 large potatoes, cut into bite sized pieces 4 carrots, cut into bite sized pieces water or low sodium beef broth (~8-10 cups) 1 cup frozen peas PREPARATION 1) Trim meat so that there is very little fat and gristle. Toss the meat with salt and pepper.
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2) Heat oil in a big soup pot with heat on medium-high. Brown the meat in the pan. It won’t be cooked all the way through, but you want it to have a nice brown color. There also may be some brown bits stuck to the bottom of the pan. Remove the meat to a plate and set aside. 3) Add the onion to the pan and as it softens, scrape the bottom of the pan so that the brown bits stuck to the bottom of the pan come off. Add the carrots and potatoes and cook for about 5 minutes. 4) Add the paprika and bay leaf, if using. Toss to coat the veggies. Add the meat back in with whatever juices accumulated on the plate. 5) Pour enough water or low sodium beef broth (or half water and half broth) to cover the meat and vegetables by a couple inches. Bring to a boil and cover and let simmer for about 1 hour until meat is tender, cooked through, and the potatoes and carrots are easy to poke with a fork. With about 10 minutes of cooking left, add frozen peas. Add more water or broth as needed.
make - it - your - own - Use cut up, bone in chicken instead of beef. - Add celery or other vegetables like spinach or collard greens. - Add 1 tbsp tomato paste to onions and carrots and cook until it starts to brown a bit and you can smell it. - Add 1 large can chopped tomatoes with the juices, decrease amount of water/broth using accordingly. - For a thicker soup, add some corn starch in the last few minutes of cooking till desired thickness is achieved. - Add dried or canned and rinsed beans for added texture and protein.
lemony shrimp scampi time
30 min
cost
$6-10
by jacqui haughey, jhu
servings
2-3
INGREDIENTS 1/2 package whole wheat linguini, spaghetti, or angel hair 6 cloves of garlic, minced 1 tsp red pepper flakes (less if you don’t like spicy food) 1 lemon’s zest and juice 5 tbsp oil (olive, canola, or vegetable)
PREPARATION 1) Combine garlic, red pepper flakes, lemon zest and lemon juice, and oil in a bowl. Mix well and add shrimp. Coat the shrimp well. Cover and set aside. 2) Cook whole wheat pasta according to box. Before draining the pasta, put a glass or heat-proof bowl in the sink below your strainer to collect the pasta water. 3) Put a large frying pan over medium high heat. Add shrimp, shaking off excess liquid. Reserve the marinade. Cook until shrimp have turned pink (about 2 minutes per side). If the shrimp don’t all fit in the pan, work in batches. Remove cooked shrimp to a plate. 4) Add the reserved marinade to the pan and then add 1 1/2 cups of the reserved pasta water. Bring to a boil and then turn heat down. Simmer until the sauce has cooked down to half its original amount. 5) Add the shrimp and pasta, tossing to coat and serve with lemon slices on the side, if desired.
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snacks & sides Yogurt Fruit Dip 35 Make Your Own Microwave Popcorn 36 Steamed Vegetables 37 Baked Sweet Potato 38 Baked Winter Squash 39 Roasted Brussel Sprouts 40
yogurt fruit dip time
5 min
cost
$3-5
by brittany goldstein, live-2eat.com
servings
1-2
INGREDIENTS 1/3 cup peanut butter 1 cup low/nonfat plain yogurt 1/2 - 1 tsp cinnamon (depending on how much you like cinnamon) 1 tsp honey
PREPARATION 1) Combine peanut butter, yogurt, and cinnamon, mixing well. 2) Drizzle with honey. Enjoy plain or use it as a dip for cut up fresh fruit (apples, bananas, etc) or fresh veggies (celery, carrot, etc). 3) Enjoy immediately or chill in the refrigerator in an air-tight container. It will stay good for several days in the refrigerator.
35
make your own microwave popcorn time
5 min
cost
$3-5
servings
4
INGREDIENTS 1/2 cup plain, unpopped popcorn kernels 1/2 tsp canola or vegetable oil optional: 1/8 tsp salt, 1/2 tsp cayenne, 1/2 tsp Mrs. Dash, or other seasoning
36
modified from seriouseats.com
PREPARATION 1) Toss the kernels with oil and place in a brown paper bag. 2) Fold the edges over carefully, multiple times. 3) Microwave for 2 minutes or until the popping starts to slow down. Keep a close eye as it can burn easily. 4) Pour into a bowl and toss with desired seasoning.
steamed vegetables time
15 min
cost
$6-8
VIT & MIN
servings
INGREDIENTS 1 cup fresh broccoli, carrots, green beans, or other vegetable water possible toppings/seasonings: - fresh lemon juice - salt free seasoning mix (like Mrs. Dash) - garlic powder and red pepper flakes
1
by joshua prudent, jhusom 2018
PREPARATION 1) Wash vegetables and peel broccoli stems and carrots. 2) Cut into bit sized pieces. 3) Bring a big pot of water to boil. When boiling, add the vegetables. It will not be boiling as vigorously after you add the vegetables. Cook until it starts to boil vigorously again. Test the vegetables to make sure they are not too hard. You want them to still have some bite to them. You can cook them for about 2 minutes more after they come back to a boil if they are still too crunchy. 4) Drain and toss with desired toppings/seasonings.
37
baked sweet potato time
1 hr
cost
$3-5
VIT & MIN
servings
INGREDIENTS 2 medium sized sweet potatoes or yams optional toppings/seasoning: - garlic powder - salt-free seasoning mix (like Mrs. Dash) - grated low-fat cheese - 1/2 tbsp unsalted butter - cinnamon - 2 tsp honey
3
by joshua prudent, jhusom 2018
PREPARATION 1) Preheat oven to 400 degrees. 2) Wash sweet potatoes, pat dry. Do NOT peel. 3) Cut a line down the middle of the sweet potato (not all the way through) or poke in several places on all sides of the sweet potato with a fork. 4) Wrap the sweet potatoes in aluminum foil and place on a baking sheet. 5) Cook in the oven for about 45 minutes or until tender. 6) Remove from the oven, cut in half and top with desired seasonings. Note: You can also cook these in the microwave. If you are doing this, do NOT wrap in aluminum foil. Just placed the cut/ forked sweet potatoes on a microwave safe plate. It can take up to 10 minutes on high power. It will depend on the size of your sweet potatoes. For mashed sweet potatoes, let the potatoes cool slightly, scoop flesh out of skin, and mash with a masher or with a hand mixer.
38
baked winter squash time
45 min
cost
$3-5
VIT & MIN
servings
4-6
INGREDIENTS 1 medium sized winter squash (acorn or butternut) 1 tbsp oil (olive, vegetable, or canola) potential toppings/seasoning: - salt free seasoning mix - red pepper flakes - cinnamon - 2 tsp honey
by joshua prudent, jhusom 2018
PREPARATION For Acorn Squash: 1) Preheat oven to 375 degrees 2) Cut the acorn squash in half and spoon out seeds. You can leave it cut in half or you can cut it into smaller slices. 3) Sprinkle the oil over the inner surface of the acorn squash. 4) Place pieces on a baking sheet covered with aluminum foil (for easy clean up) cut side down and bake for about 20 minutes if in big pieces, 10 minutes if in smaller pieces. Flip squash to other side and bake for 10-15 minutes more until it is easy to poke with a fork. 5) Season with desired toppings and enjoy. For Butternut Squash: 1) Preheat oven to 375 degrees 2) Peel with a vegetable peeler, cut at the waist of the squash, cut the round part in half and spoon out seeds. 3) Cut the butternut squash into bite sized pieces. Toss with oil and desired seasonings. Place on a baking sheet covered with aluminum foil (for easy clean up). 4) Bake in oven for about 20 minutes, turning them over halfway through. Cook for a few minutes longer if it is still difficult to poke with a fork. Note: You can also scoop out the flesh after it is roasted and mash it with a fork, masher, or hand mixer.
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roasted brussel sprouts time
40 min
cost
$3
servings
INGREDIENTS 1 lb brussel sprouts (fresh or frozen) - if using frozen, defrost and drain water 2 tbsp oil (vegetable, olive) 3/4 tsp rosemary, salt-free seasoning mix (like Mrs. Dash), or red pepper flakes
40
VIT & MIN
4
by christine shrock, jhusom
PREPARATION 1) 2) 3) 4)
Preheat oven to 400 degrees. Cut brussel sprouts in half. Toss with oil and seasoning of choice. Place on an aluminum foil-covered baking sheet and place in the oven. Roast for about 30 minutes until tender and starting to brown. Shake pan halfway through cooking.
desserts Easy Fruit Sorbet 42 Peanut Butter & Honey Banana Ice Cream Fruit with Chocolate Drizzle 44
43
easy fruit sorbet time
1 hr
cost
$6-8
INGREDIENTS 2 cups frozen berries (any berries will do) 1 banana (ideally, frozen) 1/2 cup plain low-fat/non-fat yogurt 1 tbsp honey
42
by sunaina kapoor, jhusom
servings
4
PREPARATION Blend all ingredients in a blender until it seems like the consistency of smooth frozen yogurt. You can enjoy immediately or if you want a firmer, more ice cream-like texture, freeze in a freezer safe container for 1-2 hours. Will stay good in freezer for up to a month.
peanut butter time
5 min
& honey banana ice cream cost
$2-5
servings
INGREDIENTS
2
by ivory loh, jhu
PREPARATION 1) Blend frozen bananas in a blender until they are the consistency of soft serve ice cream. 2) Blend in the peanut butter and honey. 3) Enjoy immediately or for a firmer, more ice cream-like texture, freeze in a freezer safe container for 1-2 hours. Will stay good in the freezer for up to 1 month.
1 1/2 or 2 peeled medium bananas, sliced into coins and frozen until solid 3 tbsp peanut butter 1 tsp honey
43
fruit with chocolate drizzle time
5 min
cost
$3-5
INGREDIENTS 1 cup of fruit, some fruit ideas include: - berries (strawberries, blueberries, raspberries) - pineapple - mango 1 tbsp semi-sweet chocolate chips
44
servings
1
by student, jhusom
PREPARATION 1) Cut fruit into bit sized pieces. 2) Melt semi-sweet chocolate chips in a microwave-safe dish in the microwave on a low setting for 10-15 seconds. 3) Take it out and stir with a spoon to make smooth. If still holding shape, can microwave again in 5 second intervals. 4) Drizzle the melted chocolate over your cut up fruit and enjoy.
baltimore maps Center West South West Center East South East North West
46 47 48 49 50
center west
2/25/2015
Google Maps
Tráfico, Transporte público, En bicicleta, Relieve, Indicaciones
Datos del mapa © 2015 Google
Aldi Stop, Shop, and Save 46
Save-A-Lot
JHU Farmer’s Market Thursdays 10am-2pm (4/24 to 11/20)
1000 pies
Northeast Public Market
south west
2/25/2015
Google Maps
Tráfico, Transporte público, En bicicleta, Relieve, Indicaciones
Datos del mapa © 2015 Google
1000 pies
Fell’s Pt. Farmer’s Market
Pratt St. Farmer’s Market
JHU Farmer’s Market
JFX Farmer’s Market
Aldi
Safeway
Cross St. Public Market
Broadway Public Market
Saturdays 7:30am-12:30pm (4/3 to 11/22)
Wednesdays 11am-2pm (5/15 to 10/30)
Thursdays 10am-2pm (4/24 to 11/20)
Sundays 6am-noon (4/6 to 12/21)
47
center east 2/25/2015
Google Maps
Tráfico, En bicicleta, Relieve, Indicaciones
Datos del mapa © 2015 Google
Giant
48
Save-A-Lot
Maxway
1000 pies
Food Depot
south east 2/25/2015
Google Maps
Tráfico, En bicicleta, Relieve, Indicaciones
Datos del mapa © 2015 Google
G-mart International Foods
Market at Highlandtown
Aldi
Safeway
Shoppers Food Warehouse Harris Teeter
1000 pies
Highlandtown Farmer’s Market Thursdays 4pm-8pm (6/5 to 10/31)
49
north west 2/25/2015
Google Maps
Tráfico, Transporte público, En bicicleta, Relieve, Indicaciones
Datos del mapa © 2015 Google
Giant
50
Safeway
Eddie’s Supermarket
1000 pies
Waverly Farmer’s Market Saturdays 7am-noon (1/4 to 12/27)
recipe guidelines & acknowledgments We put great care to select recipes for the B’more Healthy Cookbook based upon the following guidelines: 1. Availability of ingredients in the Baltimore area 2. Familiarity of ingredients to Baltimore citizens 3. Low sugar 4. Low salt 5. No fried recipes
Special thanks to: The Johns Hopkins School of Medicine Nutrition in Medicine Interest Group, the Johns Hopkins Alumni Association, Helen Knight (JHSOM) for writing the article on food assistance programs, Jennifer Tan (JHSPH) for gathering the information for the East Baltimore maps, Divine-Favour Anene, Tyler Herzog, Alison Kraemer, Stephen Lesche, Marina Lima, Joshua Prudent, Erika Rivera, Andrew Rogers, Natalie Ullman, Emilia Thurber, and Yuanxuan Xia for their assistance with printing the cookbooks, and Dr. Jamil Bayram and Dr. Paul Watkins for their guidance.
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