To and from the kitchens of CEO Employees
Healthy Recipes to Create a Healthier
YOU!
Sweet Beet and Arugula Salad Made with love by Maya Napoliello—Nutrition Education Department
Ingredients 2 Large beets (cooked and chopped) 6 oz. arugula, washed 1 cup cooked quinoa 2 oz. crumbled low-fat feta 1 pear (can of pears in juice if not in season) 2 oz. dried cranberries or raisins (optional) Sweet dressing of choice (I use Brianna’s Blush wine vinaigrette)
Directions 1. 2. 3. 4.
Take chopped beets, arugula, quinoa, pears, and raisins and mix together in a large bowl. Stir in dressing and place in fridge for one hour to cool. Top with crumbled feta. Enjoy! J
The Wellness Committee would like to thank everyone who participated in the Healthy Lunch Recipe contest during the month of March. We congratulate the winning recipes: Most Cost Effective: Kathy Lockman’s Tuna Pasta Most Creative: Maya Napoliello’s Sweet Beet and Arugula Salad Best Use of Green Vegetables: Rolly Smith Jr.’s Broccoli S’lad We would like to share these recipes with all of our employees as part of our Healthy Eating Initiative. If you would like more print copies or a digital version, please contact Colleen Garrison at 570-826-0510, ext. 220.
Sweet Beet and Arugula Salad Made with love by Maya Napoliello—Nutrition Education Department
Ingredients 2 Large beets (cooked and chopped) 6 oz. arugula, washed 1 cup cooked quinoa 2 oz. crumbled low-fat feta 1 pear (can of pears in juice if not in season) 2 oz. dried cranberries or raisins (optional) Sweet dressing of choice (I use Brianna’s Blush wine vinaigrette)
Directions 1. 2. 3. 4.
Take chopped beets, arugula, quinoa, pears, and raisins and mix together in a large bowl. Stir in dressing and place in fridge for one hour to cool. Top with crumbled feta. Enjoy! J
The Wellness Committee would like to thank everyone who participated in the Healthy Lunch Recipe contest during the month of March. We congratulate the winning recipes: Most Cost Effective: Kathy Lockman’s Tuna Pasta Most Creative: Maya Napoliello’s Sweet Beet and Arugula Salad Best Use of Green Vegetables: Rolly Smith Jr.’s Broccoli S’lad We would like to share these recipes with all of our employees as part of our Healthy Eating Initiative. If you would like more print copies or a digital version, please contact Colleen Garrison at 570-826-0510, ext. 220.
Mixed Greens Lasagna
Kathy’s Lenten Bowtie Tuna Salad
Made with love by Mary Kay D’Elia—Nutrition Education Department
Made with love by Kathy Lockman—Nutrition Education Department
Ingredients
Ingredients
3 tablespoons extra-virgin olive oil, divided 1 small sweet onion, diced 4 garlic cloves, minced 8 cups mixed greens 4 cups torn kale, 2 cups spinach, 2 cups arugula) One 15-ounce container part-skim ricotta cheese ½ cup milk 1 tablespoon chopped parsley
1 tablespoon chopped thyme 1 tablespoon chopped rosemary ½ teaspoons red-pepper flakes Salt and freshly ground black pepper 1 package no-boil lasagna noodles ½ cup grated part-skim mozzarella cheese
2 cups of bowtie pasta 1 cup of frozen, defrosted peas 1 can of albacore tuna in water (drained) 1 teaspoon of salt ½ teaspoon of cracked black pepper 1 teaspoon of fresh lemon juice 1/2 cup of mayonnaise, add more if too dry
Directions Directions: 1. 2.
3. 4.
5.
Preheat the oven to 350°F. Lightly grease a large casserole dish with nonstick spray. PREPARE THE FILLING: Heat 1 tablespoon of the olive oil in a large sauté pan. Add the onion and cook until translucent, 4 to 5 minutes. Add the garlic and cook until fragrant, 1 minute more. Add the greens in batches, allowing it to cook down before adding more. Cook until all the greens have wilted, 6 to 7 minutes. In a medium bowl, mix the ricotta with the milk, parsley, thyme, rosemary and red-pepper flakes to combine. Season with salt and pepper. THE LASAGNA: Begin laying noodles in the base of the prepared casserole dish. Top with a quarter of the ricotta mixture and gently spread it evenly. Drizzle the surface with 1 teaspoon of the olive oil, then sprinkle with salt and pepper. Top with a quarter of the spinach mixture. Repeat with another two sets of layers. Finish with a layer of noodles, ricotta and a final drizzle of oil. Top with the mozzarella cheese. 5. Bake in the preheated oven until the filling is bubbly and the mozzarella is golden brown, 35 to 40 minutes. Let cool and set 15 to 20 minutes before serving.
1. 2. 3. 4. 5.
Cook Pasta as directed. Drain tuna and flake with a fork. Drained the cooked pasta add to a mixing bowl, when pasta is warm. Add tuna, peas, mayonnaise, salt, pepper and lemon juice , mix with a spatula . This salad may be served warm, or cold .
Healthy Shamrock Shake Made with love by Melissa Roberts —Nutrition Education Department
Ingredients
Hearty Whole Grain Salad (see cover for photo) Made with love by Gretchen Hunt Greaves —CEO Wilkes-Barre office
Ingredients 3 cups of your favorite cooked whole grain (brown rice, bulger, quinoa) 2 cups of raw or lightly cooked, still crunch vegetables (try cherry tomatoes, cucumbers, steamed carrots, red bell peppers, edamame, or a mix of frozen/just thawed veggies) Juice of 1 lemon or lime (or your favorite vinegar) 1/4 cup chopped parsley or other fresh herb 1 tablespoon olive oil 1 bunch green onions, chopped 2 cloves garlic, minced (or 1 tablespoons of prepared/minced garlic)
1 large banana, ripe and frozen 1 tablespoon chocolate chips 2 drops pure peppermint extract 2/3 cup milk (any of your choice, for a very rich shake use coconut milk) 1/2 cup raw spinach Optional* 2 Tbsp. Hemp Protein
Directions Combine all ingredients in a blender until desired smoothness is achieved.
Black pepper, to taste
Directions 1. 2. 3. 4.
Combine all ingredients and enjoy! Delicious at room temperature or chilled. For an extra quick lunch, try a frozen grain mix that already has some veggies and seasonings as your base and add from there. Optional: Add a source of lean protein for a complete meal: chick peas, tuna or cooked chicken are a delicious addition! Or serve on a bed of lettuce greens! Be creative! You can make this recipe different every time:
Southwest: Lime juice, cilantro, black beans, corn, avocado, and a dash of cumin Caprese: Balsamic vinegar, tomatoes, basil and fresh mozzarella Garden Fresh: parsley, cucumbers, tomatoes, peppers Greek: Roasted red peppers and eggplant, olives, feta cheese, chick peas, lemon juice and olive oil
Kale and Sweet Potato Quesadillas Made with love by Micheline Orlowsky —Nutrition Education Department
Made with love by Mo Mitchell —Nutrition Education Department
Ingredients
Ingredients 1 medium sweet potato, peeled & chopped 1 cup of kale, chopped and rinsed ½ red pepper, chopped 1 can black beans, drained and rinsed 4 Large flour tortillas (whole wheat if available) 1 cup of cheddar cheese, shredded 1 tsp cumin 1 tsp smoked paprika 1 tsp onion powder
Mo’s Chicken Caesar Salad
1 tsp of garlic powder 1 T canola oil 1/8 tsp cayenne (more if you like spicy food) Salt and pepper to taste Salsa or sour cream for dipping Cooking Spray
Directions 1.
In a medium to large skillet add 1 T of oil and the shopped sweet potato. Cook for 5 minutes. 2. Add the kale and red pepper. Cook for another 5 minutes 3. Add beans and all of the spices. Cook until veggies are crisp-tender and everything is well combined. 4. Take a medium to large sized skillet and spray with cooking spray. 5. Over medium heat, lay the flour tortilla in the skillet 6. Add a ¼ of cheese to tortilla and spread evenly across tortilla 7. Add about ¼ cup of the vegetable mixture to half of the tortilla. 8. Allow tortilla to crisp in pan slightly, then fold in half. 9. Allow the tortilla to get golden brown on one side then flip with a spatula 10. Allow the other side to become golden and the cheese completely melted. 11. Cut the quesadilla into 4 tringles. 12. Repeat with 3 more tortillas. Serve with salsa or sour cream. The quesadillas can be pre-assembled and toasted back up in the toaster oven or kept warm in the oven. You can also microwave. Just be sure to put a damp paper towel over the top to keep everything moist
3 oz shredded chicken 2 cups of cleaned romaine lettuce ½ cup of shredded parmesan cheese ¼ cup of Caesar dressing
Directions In a mixing bowl, add torn lettuce, chicken and parmesan cheese and pour Caesar dressing on top, toss the salad to coat all ingredients and top with croutons.
ENJOY!
Vegan Chili and Cornbread Made with love by Jessica Garrison —HDC
Ingredients 1 can (14-16oz) each: dark red kidney beans, light red kidney beans, chili beans, white beans, yellow corn, tomato sauce 24oz can diced tomatoes ½ red or yellow onion, diced 1 bell pepper, diced (can be any color pepper) 3 cloves garlic, diced 3-4 cups water 1 Tbsp each chili powder, basil 1 tsp each: cumin, oregano, salt ½ tsp black pepper, crushed red pepper
Directions 1. 2.
3.
Combine all ingredients in a large pot, bring to a boil for one minute, and then simmer (covered) for 20-45 minutes (depending on how much time you have to cook). Cornbread: Follow directions on back of cornmeal box for basic cornbread recipe (usually calls for milk, sugar, flour, and baking powder) Bake at required time in greased pan, but do not overbake! (insert knife in center to check for done-ness) Optional: top chili with shredded cheddar cheese and/or a spoonful of low-fat sour cream (if you aren’t a strict vegan J )
*Many of these canned ingredients are available through WIC or very cheaply purchased at discount grocery stores. Also, this chili reheats well and will stay fresh in a fridge for up to a week! It is also a low-calorie lunch, but very filling due to the fiber and protein from the beans. The more color you have in the pot, the more vitamins and anti-oxidants you get from the food! (i.e. orange pepper, red onion)
Rolly’s Lunch Broccoli S’lad Made with love by Rolland Smith, Jr —Nutrition Department
Ingredients 1 cup of broccoli florets ½ cup shredded carrots ½ cup of dried cranberries ¼ cup of sunflower seeds ¼ cup poppy seed dressing
Directions In a large bowl Cut broccoli into bitesize pieces Add Shredded carrots Add dried cranberries Add sunflower seeds Pour dressing to coat all ingredients, and toss, refrigerate until 5 minutes before serving time and enjoy!
** Note, this recipe may be doubled for sharing lunch with friends
Vegan Chili and Cornbread Made with love by Jessica Garrison —HDC
Ingredients 1 can (14-16oz) each: dark red kidney beans, light red kidney beans, chili beans, white beans, yellow corn, tomato sauce 24oz can diced tomatoes ½ red or yellow onion, diced 1 bell pepper, diced (can be any color pepper) 3 cloves garlic, diced 3-4 cups water 1 Tbsp each chili powder, basil 1 tsp each: cumin, oregano, salt ½ tsp black pepper, crushed red pepper
Directions 1. 2.
3.
Combine all ingredients in a large pot, bring to a boil for one minute, and then simmer (covered) for 20-45 minutes (depending on how much time you have to cook). Cornbread: Follow directions on back of cornmeal box for basic cornbread recipe (usually calls for milk, sugar, flour, and baking powder) Bake at required time in greased pan, but do not overbake! (insert knife in center to check for done-ness) Optional: top chili with shredded cheddar cheese and/or a spoonful of low-fat sour cream (if you aren’t a strict vegan J )
*Many of these canned ingredients are available through WIC or very cheaply purchased at discount grocery stores. Also, this chili reheats well and will stay fresh in a fridge for up to a week! It is also a low-calorie lunch, but very filling due to the fiber and protein from the beans. The more color you have in the pot, the more vitamins and anti-oxidants you get from the food! (i.e. orange pepper, red onion)
Rolly’s Lunch Broccoli S’lad Made with love by Rolland Smith, Jr —Nutrition Department
Ingredients 1 cup of broccoli florets ½ cup shredded carrots ½ cup of dried cranberries ¼ cup of sunflower seeds ¼ cup poppy seed dressing
Directions In a large bowl Cut broccoli into bitesize pieces Add Shredded carrots Add dried cranberries Add sunflower seeds Pour dressing to coat all ingredients, and toss, refrigerate until 5 minutes before serving time and enjoy!
** Note, this recipe may be doubled for sharing lunch with friends
Kale and Sweet Potato Quesadillas Made with love by Micheline Orlowsky —Nutrition Education Department
Made with love by Mo Mitchell —Nutrition Education Department
Ingredients
Ingredients 1 medium sweet potato, peeled & chopped 1 cup of kale, chopped and rinsed ½ red pepper, chopped 1 can black beans, drained and rinsed 4 Large flour tortillas (whole wheat if available) 1 cup of cheddar cheese, shredded 1 tsp cumin 1 tsp smoked paprika 1 tsp onion powder
Mo’s Chicken Caesar Salad
1 tsp of garlic powder 1 T canola oil 1/8 tsp cayenne (more if you like spicy food) Salt and pepper to taste Salsa or sour cream for dipping Cooking Spray
Directions 1.
In a medium to large skillet add 1 T of oil and the shopped sweet potato. Cook for 5 minutes. 2. Add the kale and red pepper. Cook for another 5 minutes 3. Add beans and all of the spices. Cook until veggies are crisp-tender and everything is well combined. 4. Take a medium to large sized skillet and spray with cooking spray. 5. Over medium heat, lay the flour tortilla in the skillet 6. Add a ¼ of cheese to tortilla and spread evenly across tortilla 7. Add about ¼ cup of the vegetable mixture to half of the tortilla. 8. Allow tortilla to crisp in pan slightly, then fold in half. 9. Allow the tortilla to get golden brown on one side then flip with a spatula 10. Allow the other side to become golden and the cheese completely melted. 11. Cut the quesadilla into 4 tringles. 12. Repeat with 3 more tortillas. Serve with salsa or sour cream. The quesadillas can be pre-assembled and toasted back up in the toaster oven or kept warm in the oven. You can also microwave. Just be sure to put a damp paper towel over the top to keep everything moist
3 oz shredded chicken 2 cups of cleaned romaine lettuce ½ cup of shredded parmesan cheese ¼ cup of Caesar dressing
Directions In a mixing bowl, add torn lettuce, chicken and parmesan cheese and pour Caesar dressing on top, toss the salad to coat all ingredients and top with croutons.
ENJOY!
Healthy Shamrock Shake Made with love by Melissa Roberts —Nutrition Education Department
Ingredients
Hearty Whole Grain Salad (see cover for photo) Made with love by Gretchen Hunt Greaves —CEO Wilkes-Barre office
Ingredients 3 cups of your favorite cooked whole grain (brown rice, bulger, quinoa) 2 cups of raw or lightly cooked, still crunch vegetables (try cherry tomatoes, cucumbers, steamed carrots, red bell peppers, edamame, or a mix of frozen/just thawed veggies) Juice of 1 lemon or lime (or your favorite vinegar) 1/4 cup chopped parsley or other fresh herb 1 tablespoon olive oil 1 bunch green onions, chopped 2 cloves garlic, minced (or 1 tablespoons of prepared/minced garlic)
1 large banana, ripe and frozen 1 tablespoon chocolate chips 2 drops pure peppermint extract 2/3 cup milk (any of your choice, for a very rich shake use coconut milk) 1/2 cup raw spinach Optional* 2 Tbsp. Hemp Protein
Directions Combine all ingredients in a blender until desired smoothness is achieved.
Black pepper, to taste
Directions 1. 2. 3. 4.
Combine all ingredients and enjoy! Delicious at room temperature or chilled. For an extra quick lunch, try a frozen grain mix that already has some veggies and seasonings as your base and add from there. Optional: Add a source of lean protein for a complete meal: chick peas, tuna or cooked chicken are a delicious addition! Or serve on a bed of lettuce greens! Be creative! You can make this recipe different every time:
Southwest: Lime juice, cilantro, black beans, corn, avocado, and a dash of cumin Caprese: Balsamic vinegar, tomatoes, basil and fresh mozzarella Garden Fresh: parsley, cucumbers, tomatoes, peppers Greek: Roasted red peppers and eggplant, olives, feta cheese, chick peas, lemon juice and olive oil
Mixed Greens Lasagna
Kathy’s Lenten Bowtie Tuna Salad
Made with love by Mary Kay D’Elia—Nutrition Education Department
Made with love by Kathy Lockman—Nutrition Education Department
Ingredients
Ingredients
3 tablespoons extra-virgin olive oil, divided 1 small sweet onion, diced 4 garlic cloves, minced 8 cups mixed greens 4 cups torn kale, 2 cups spinach, 2 cups arugula) One 15-ounce container part-skim ricotta cheese ½ cup milk 1 tablespoon chopped parsley
1 tablespoon chopped thyme 1 tablespoon chopped rosemary ½ teaspoons red-pepper flakes Salt and freshly ground black pepper 1 package no-boil lasagna noodles ½ cup grated part-skim mozzarella cheese
2 cups of bowtie pasta 1 cup of frozen, defrosted peas 1 can of albacore tuna in water (drained) 1 teaspoon of salt ½ teaspoon of cracked black pepper 1 teaspoon of fresh lemon juice 1/2 cup of mayonnaise, add more if too dry
Directions Directions: 1. 2.
3. 4.
5.
Preheat the oven to 350°F. Lightly grease a large casserole dish with nonstick spray. PREPARE THE FILLING: Heat 1 tablespoon of the olive oil in a large sauté pan. Add the onion and cook until translucent, 4 to 5 minutes. Add the garlic and cook until fragrant, 1 minute more. Add the greens in batches, allowing it to cook down before adding more. Cook until all the greens have wilted, 6 to 7 minutes. In a medium bowl, mix the ricotta with the milk, parsley, thyme, rosemary and red-pepper flakes to combine. Season with salt and pepper. THE LASAGNA: Begin laying noodles in the base of the prepared casserole dish. Top with a quarter of the ricotta mixture and gently spread it evenly. Drizzle the surface with 1 teaspoon of the olive oil, then sprinkle with salt and pepper. Top with a quarter of the spinach mixture. Repeat with another two sets of layers. Finish with a layer of noodles, ricotta and a final drizzle of oil. Top with the mozzarella cheese. 5. Bake in the preheated oven until the filling is bubbly and the mozzarella is golden brown, 35 to 40 minutes. Let cool and set 15 to 20 minutes before serving.
1. 2. 3. 4. 5.
Cook Pasta as directed. Drain tuna and flake with a fork. Drained the cooked pasta add to a mixing bowl, when pasta is warm. Add tuna, peas, mayonnaise, salt, pepper and lemon juice , mix with a spatula . This salad may be served warm, or cold .
To and from the kitchens of CEO Employees
Healthy Recipes to Create a Healthier
YOU!