Pelican Athletic Club healthy Family Recipe Book

h t l a e H INSPIRED R E CI P E S

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o r e Z CALORIE SNACKS

By Anja Springthorpe

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nacking is a habit that is fiercely debated by dietitians, scientists and behaviorists. Some argue that three balanced meals per day provide all we need, others suggest that frequent but smaller meals support a healthy metabolism and protect from weight gain. Whatever side of the debate you are on, you probably have experienced cravings for that snack in-between meals.

Fortunately, there are several snack options that provide great levels of nutrients but keep calories at a low. But we first need to come clean about the term “zero

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calorie” snacks. All foods provide some amount of energy and calories. Some foods have such a small number of calories that eating and digesting these foods may burn more calories than the food actually contains, therefore creating a zero or negative calorific balance. It is rather difficult to study exactly how many calories are burned digesting certain foods, and eating any food to actively burn more calories than consumed is unrealistic. Most “zero calorie” foods contain fiber, vitamins and minerals supporting healthy weight loss, and keeping you full longer.

Reduce calorie intake to avoid piling on the pounds. We also must appreciate that avoiding calories during the day may increase the risk of cravings and overeating during the evening. Aiming for three larger or five smaller, balanced meals per day, including lean protein, healthy fats and whole grains, will provide sustainable energy and may reduce cravings altogether. However, if the urge to snack arises, these “zero calorie” foods help keep cravings at bay protecting your waist line:

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ZERO CALORIE SNACKS Celery – 2 stalks = 6 calories Oranges – ½ fruit = 32 calories Cucumber – ½ cucumber = 20 calories Beets ­­­– 2 cooked beets = 40 calories Bean sprouts – 1 6oz package = 45 calories Mushrooms – 1 cup sliced mushrooms = 20 calories Watermelon – 1 cup diced watermelon = 40 calories Tomato – 1 cup cherry tomatoes = 21 calories Grapefruit - ½ fruit = 48 calories Turnips – 1 turnip = 17 calories Apples – 1 green apple = 48 calories Carrots – 3 carrots = 30 calories Raspberries – ½ cup = 32 calories Strawberries – 1 cup strawberries = 40 calories Lettuce – 2 cups shredded lettuce = 10 calories Green beans – 10 green beans = 17 calories Pineapple – 1 slice pineapple = 23 calories Home-made kale chips – 1 cup = 50 calories Zucchini – 1 whole zucchini = 30 calories

WILD FIELD

Salad

WITH PROSCIUTTO AND FIGS

 Ingredients:  Organic Spring Mix  Prosciutto slices  One fig per plate  Whole pecans  Strawberry balsamic vinegar  Grape seed oil or avocado oil

By Nellie Palmer

 How to make it:  This is a quick and easy hearty salad that is the perfect lunch for a springtime brunch.  Mix strawberry balsamic vinegar and oil.  Toss in spring mix, quartered figs and pecans.  Top with prosciutto slices.

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Cauliflower BUFFALO

RADICCHIO BOATS

By Danielle Moore

You’ll enjoy all the buffalo flavor without any of the guilt in these flavorpacked vegetarian boats.

Yields: 6-8 Serves: 2

Prep Time 10 minutes Cook Time 25 minutes Total Time 35 minutes

 Ingredients: 2 cups cauliflower florets 2 Tbsp divided salt and pepper, to taste 1 lime, juiced and zested 1/4 cup cilantro, chopped and divided 1/2 cup cabbage, shredded 3 Tbsp gochujang 6-8 radicchio leaves

 How to make it:  Preheat oven to 425F  O n a baking sheet, combine cauliflower with 1 Tbsp olive oil and toss to combine then sprinkle with salt and pepper to taste  Roast cauliflower 20-25 minutes, until golden, tossing halfway through  I n a bowl, whisk together remaining 1 Tbsp olive oil, lime juice, lime zest and 2 Tbsp cilantro then add

cabbage and toss to coat. Season with salt and pepper to taste.  I n a large bowl, combine gochujang and 2 Tbsp water and whisk to combine  A dd roasted cauliflower to buffalo sauce and toss to coat  D ivide slaw and cauliflower evenly between radicchio leaves then garnish with remaining cilantro

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VEGETABLE CRUDITÉS

Yield: 4-6 servings Prep time: 10 mins Total time: 40 mins

WITH ROASTED BEETROOT DIP

By Anja Springthorpe

 Ingredients For the Crudités: ® Sweet mini peppers ® Cherry tomatoes ® Small carrots, peeled, (stems optional) ® 1 cup radish, stalks removed & halved ® Al dent, steamed green beans For the beetroot dip: ® 5 medium beets, washed & halved ® 2 gloves of garlic, minced ® ½ cup no-fat plain Greek yogurt ® Sea salt ® Freshly ground pepper

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 Directions: P reheat oven to 350º F. Line baking tray with parchment paper, place beets on tray and bake for 40 minutes or until beets are soft.

Remove beets from oven and let cool down. Once cooled, peel beets. A dd beets, yogurt and minced garlic to food processor and blend until smooth and creamy. Season to taste with salt and pepper. A rrange vegetable crudité on a butcher block and serve with beetroot dip.

INSPIRE HEALTH

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BBQ

a e p k Chic RANCH SALAD

By Crissie Mergogey

Serves 4 as a side

 Ingredients: For BBQ chickpeas 1 cup chickpeas 1/3 cup BBQ sauce For the low-fat ranch dressing 1 cup tofu (soft, but not silken) 2 tsp nutritional yeast 1 tsp maple or agave syrup 1/2 tsp lemon juice 1/2 tsp apple cider vinegar 1/2 tsp garlic powder 3/4 tsp salt

1/4 tsp ground coriander 1/8 tsp pepper 1 tsp minced fresh dill For Salad 2 heads romaine lettuce, chopped 1/2 cup chopped mushrooms 1/2 cup corn 1 cucumber, chopped 1 carrot, shredded 1/3 cup low-fat ranch dressing recipe, or store bought ranch dressing

 How to make it:  Preheat oven to 375oF. Line a baking sheet with baking paper.  In a bowl, combine the chickpeas and the BBQ sauce, mix well. Place the chickpeas on the lined baking sheet and bake for 15 minutes.  Make the low-fat ranch dressing by combining all the dressing ingredients, except the dill, in a high speed blender or small food processor. Blend until smooth and creamy. Transfer to a jar and stir in the dill until well combined.  To make the salad, mix together the lettuce, mushrooms, corn, cucumber and carrot in a large salad bowl.  Add the BBQ chickpeas to the salad and top with the ranch dressing or serve with dressing on the side.

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Tomato, Roasted Bell Pepper & Basil Soup INGREDIENTS • 1 onion • 4 cloves garlic • 1 tbsp olive oil • 1 tsp red pepper flakes (optional) • 1 can whole tomatoes • 1 jar roasted bell peppers • 1 cup chicken broth • 2-4 tbsp dry or fresh basil • 3 tbsp tomato paste (optional) • 1 cup low fat milk (optional) • 1tbsp balsamic vinegar (optional) • Salt & pepper

If you use milk do not bring heat past a low simmer or the milk will curdle.

If you want a silkier soup run the pureed soup through a mesh strainer before adding back to the pot.

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DIRECTIONS 1. Preheat pot to medium. Roughly chop onion and garlic. 2.

Add olive oil and onions to the pot and sauté for about 5 minutes, until the onions just start to color a little bit. 3. Add garlic and sauté for 30 seconds until it just starts to “speak” to you (that means it starts to smell really good, but be careful, garlic goes from perfect to burnt in a hot second). If you are spicing the soup up with red pepper flakes, add them to the garlic. 4. Add tomatoes and bell peppers and heat for 5 minutes. 5. Puree the soup in batches with basil in a blender. If you are using a low fat milk, puree it into your last batch before adding the soup back into the pot. 6. Bring soup to a low simmer and add balsamic vinegar, if using. 7. Add salt and pepper, taste and adjust.

Spicy Kimchi

Ramen Noodles Ingredients:

Directions:

Sauce: • 2 TBSP low sodium soy sauce • 1 TBSP maple syrup • 1 TBSP rice vinegar • 1 TBSP sesame seeds • 1 tsp white miso • 1/2 tsp ground ginger • 1 tsp sesame oil

1. To make the sauce, combine all the sauce ingredients in a bowl and mix well. Set aside.

2. Cook the ramen noodles according to package directions. Drain, then rinse with cold water.

3. After rinsing, immediately add the sauce to the ramen noodles. Mix in the vegetables and kimchi until well coated with sauce.

4. This dish can be enjoyed warm or cold.

Ramen: • 6 oz. ramen noodles • 4 oz. spicy kimchi • 2 cups cooked vegetables of choice (such as asparagus, bok choy, broccoli, etc.)

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Start to finish: 30 minutes (30 minutes active) Servings: 4

GINGER-SESAME GLAZED SALMON WITH CAULIFLOWER RISOTTO

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his keto-diet friendly dish is low in carbohydrates but packed with protein and healthy fats. Salmon delivers the inflammation fighting omega-3 fats dha and epa. Sesame oil and olive oil, both polyunsaturated fats, promote hearthealth and hormonal balance.

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INGREDIENTS • 4 tablespoons soy sauce • 3 tablespoons sesame oil • 2 tablespoons ginger, minced • 1 tablespoon garlic, minced • 4 salmon filets DIRECTIONS  Preheat oven to 400 F.  In a bowl, combine soy sauce, sesame oil, ginger and garlic.  Place salmon filets on baking tray, skin side down.

Spoon mixture evenly over salmon fillets.  Bake in oven for 15 minutes or until fish flakes easily with a fork.  In the meantime, prepare the cauliflower risotto.

CAULIFLOWER RISOTTO INGREDIENTS • 4 cups cauliflower florets • 1 tablespoon olive oil • 1 shallot, chopped • 1 cup vegetable stock • 2 tablespoons coconut cream, unsweetened • 2 tablespoons parsley, chopped • ½ cup Parmesan cheese, grated DIRECTIONS  In a blender, pulse cauliflower florets until it resembles rice.  In a skillet, over medium heat, cook shallot in olive oil until tender.  Add cauliflower, toss to combine. Add stock and cook around 8 minutes or until tender.  Add coconut cream, parsley and Parmesan cheese. Gently stir to combine.  Season to taste with salt and pepper.  Serve with salmon.

CUMIN LAMB Stuffed Sweet Potatoes

By Danielle Moore

These gluten free stuffed sweet potatoes are packed with sweet ground lamb cooked in the savory flavors of cumin and fennel.  Ingredients:  1 large sweet potato  1 Tbsp olive oil, divided  salt and pepper to taste  1 Tbsp cumin seeds  ½ Tbsp fennel seeds  ½ lb ground lamb  2 Tbsp tamari  ¼ cup water  1 Tbsp tomato paste

 2 Tbsp raisins  2 Tbsp cashews  1 Tbsp flaxseed  red pepper flakes, to taste  1 Tbsp cilantro, chopped  1 Tbsp mint, chopped  Directions P reheat oven to 400F R ub sweet potato with ½ Tbsp

olive oil then sprinkle with salt and pepper to taste P lace sweet potatoes on a baking sheet and roast 45-50 minutes, until easily pierced by a fork  I n a pan, heat cumin seeds and fennel seeds then toast 2-3 minutes until fragrant  Add ½ Tbsp oil and stir to combine  Add ground lamb and cook 6-8 minutes, breaking up with a wooden spoon, until cooked through  Add tamari, ¼ cup water, tomato paste, raisins, cashews and flaxseed then cook another 3-4 minutes C ut sweet potato in half lengthwise then use a fork to loosen sweet potato from skin D ivide cumin lamb between sweet potato halves and garnish with red pepper flakes, cilantro and mint

Prep Time 10 minutes Cook Time 50 minutes Total Time 1 hour

Yields: 2 Serves: 2

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a z z i P

By Nellie Palmer

CAULIFLOWER

 Ingredients: 1 bag cauliflower rice 2 large eggs 1/2 cup shredded Parmesan cheese 2 tablespoons freshly grated Asagio cheese 1 tablespoon Italian seasoning Salt to taste 1 teaspoon white pepper

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 How to make it: Cook cauliflower rice using directions on bag.

Once cooked, pour into a cheesecloth and twist to remove excess water.

Pour cauliflower into a large bowl.

Using a potato smasher, smash cauliflower until it is the consistency of mashed potatoes.

Add both cheeses.

In a separate smaller bowl, beat eggs, Italian seasoning, salt and white pepper.

Fold egg mixture into cauliflower and cheese.

S pray a round pizza pan with nonstick spray or use parchment paper S pread cauliflower mixture into pizza pan. (The smaller the pan, the thicker the crust.) The best crust is thin so that it will crisp in the oven. Bake at 350* for 12-15 minutes, or until the desired crispness.

Top with Whole Foods brand 365 Marinara, followed by shredded four cheese Italian blend or fresh mozzarella, fresh spinach, fresh basil, and thin sliced cherry tomatoes. Option: Top with turkey pepperoni and bake until golden bubbly.

p u o S

BEEF BONE Servings: 6 Serving Size: 2 cups

By Manuel Villacorta, MS, RD

During the fall, there are many vegetables that are just coming into season. This soup is truly a seasonal feast with a variety of vegetables, perfectly blended with beef shank to make it a hearty soup.

 Ingredients 8 cups beef broth 2 pounds beef shank, bone in, cut into 1-inch cubes 1 pound sirloin steak, cut into 1-inch cubes 8 cups Swiss chard, sliced 3 bay leaves 1 medium red onion, cut in quarters 1 cup carrots, cut into 1/2inch slice 3 celery stalks, sliced 3 ounces white button mushrooms, sliced 1 cup peas 1 1/2 teaspoons sea salt

 Directions  In a large pot on medium high heat, pour in the beef broth and bring to a boil. Then, add the beef and bones, Swiss chard, and bay leaves. Cook for 10 minutes and lower to medium heat. A dd the onions, carrots, celery, mushrooms, peas, and salt. Cover and cook for 20 minutes.

Cooking with beef bone not only adds more flavor, but it also enriches the soup with minerals and collagen, both of which support the immune system.

Studies show that gelatin is beneficial to restoring gut strength by promoting the growth of probiotics.

*IF USING FROZEN PEAS, ADD AT THE VERY END.

Per Serving: Kcal 399, Protein 45g, Carb 27g, Fat 12g, Sodium 146lmg, Dietary Fiber 6g, Daily Values: Fiber 20%, Vitamin C 34%, Vitamin A 53%, Vitamin D .5%, Potassium 325%, Calcium 7%, Iron 40%

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BANANA

MOCHA Ice Cream

By Crissie Mergogey  Ingredients:  6 frozen bananas (peel before freezing)  2 TBSP cacao powder  1 /4 cup cold brew coffee concentrate  1 TBSP coffee grounds  2-3 pitted dates  2 TBSP milk

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 Directions  Remove bananas from freezer and let sit for 5 minutes.  Add all ingredients to a high speed blender or food processor and blend until smooth and creamy. You may need to scrape down the sides a few times to make sure it blends properly.  Serve immediately in a bowl or cone.

Serves 4

CHOCOLATE

SMOOTHIE BOWL

By Manuel Villacorta, MS, RD It's difficult to say no to the perfect combination of chocolate and banana. With the addition of almond butter, it creates a creamy and smooth texture that will delight your taste buds

Servings: 2 Serving Size: 1 cup

 Ingredients 15-inch banana, frozen 3/4 cup almond or soy milk 1 tablespoon almond butter 1 tablespoon cacao powder 1 scoop protein powder* (whey, soy, pea, rice) *Note:To provide 20 grams of protein.  Directions  Place the banana, almond milk, almond butter, cacao, and protein powder in a blender. Puree until it reaches a smooth consistency.  Pour the smoothie into a medium-sized bowl.

Sprinkle with toppings.

CACAO

Cacao polyphenols protect against nerve cell injury and inflammation; cacao may play a role in protecting the brain from normal degeneration.

Available wherever books are sold

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y s a E

WATERMELON CAKE  Ingredients ® 1 Seedless watermelon ®B erries and mint for decoration  Directions  Cut the ends off the watermelon.  Stand on one end.  Take a large knife and cut a circle out of the center - make sure your knife is straight.  Remove the rind.  Trim your watermelon cake to the right size and roundness.  Top with berries and mint.  Display on a cake stand.