COOKING UP A FRESH START _THE BAPTIST HEALTH WAY

COOKING UP A FRESH START THE BAPTIST HEALTH WAY

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COOKING UP

A Fresh Start

The Baptist Health Way

COOKING UP

A Fresh Start

The Baptist Health Way

6855 Red Road, Suite 600 Coral Gables, FL 33143 NUTRITION TEAM Natalie Castro, RD; Carla Duenas, RD; Amy Kimberlain, RD; Lucette Talamas, RD CULINARY TEAM Chef Rod Knight, Chef Edgardo Llopiz Rivera CONTRIBUTORS A special thank you to all the contributors who assisted in the making of the recipes and the production of this book: Dori A. Alvarez, Bo Boulenger, Elizabeth Boulenger, George Carvalho, Irina de Souza, Karel Foti, Bob Gilardi, Georgina Gonzalez-Robiou, Henry E. Guzman, Orlando Hidalgo, Liz Jakeway, Brian E. Keeley, Susan Keeley, Christine Kotler, Chantis Mantilla, Jennifer Natoli, Joe Natoli, Steve Pipho, Vanessa Rodriguez Ramos, Maribeth Rouseff, Muriel A. Sommers, Thi T. Squire, Jamie L. Thomas, Claudia Vigil-Perez, Alex Villoch, Maddy Wieder, Hunter Wieder Generosity Heals. The generosity of Baptist Health Foundation donors allows us to provide the latest, most innovative technology and facilities, continuing education and professional development for our clinical staff, and support the growing need for life-changing research. To learn more, visit BaptistHealth.net/Giving, follow us at #BaptistHealthFoundation or call 786-467-5400.

3511 NW 91 Avenue, Miami, FL 33172 Tel: 305-376-2021 • Fax: 305-995-8108 Website: HCPmedia.com PRESIDENT & PUBLISHER Marisa Beazel CHIEF OPERATING OFFICER Giovanna Sanchez

PRODUCTION DIRECTOR Luisa Zelaya-Morillo DISTRIBUTION MANAGER Carlos Azevedo SOCIAL MEDIA, PROJECT & EVENT MANAGER Ingrid Martinez Cover image: AlexRaths / iStock / Getty Images Plus Copyright ©2020 by HCP Media. All rights reserved. Reproduction or use in whole or in part of the contents without the prior permission of the publisher is prohibited. Requests for permission or further information should be addressed to the publisher.

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EDITORIAL DIRECTOR Desirée Blanco CREATIVE DIRECTOR Scott Glick ART DIRECTOR Jessica Becerra-Ortiz

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GREETINGS

HEALTH FIRST At Baptist Health South Florida, we believe that food is an important part of our wellness journey. Our “Better for You” food philosophy guides our efforts to help our patients, employees and community make better food choices. We are committed to serving healthy meals in our hospitals, growing fresh produce in our hospital gardens, creating meal plans for our patients and providing numerous educational opportunities to help improve the health and well-being of our patients and the communities we serve. Now, we are proud to take this philosophy one step further by introducing a cookbook filled with recipes designed with your health in mind.

We know that making healthy food choices can be confusing. We also know that finding time to make nutritious home-cooked meals in today’s fast-paced world can be challenging. Our highly skilled team of chefs and registered dietitians developed the recipes in this cookbook so you can prepare foods that will nourish, protect and help to heal your body. Many thanks to this team for sharing their talents and enthusiasm and creating recipes that are nutritious, delicious, affordable and easy to make.

On behalf of Baptist Health, we also want to thank Baptist Health Foundation Board Member and Baptist Health Trustee Karel Foti — who shares our passion for good nutrition and healthy cooking — for her support of this project. She is excited to collaborate with the Baptist Health team to help families connect the importance of good nutrition and better health through the simple act of cooking delicious recipes.

We believe that eating wholesome foods can help you reach your health goals and manage various diseases. We also hope this cookbook will inspire you to cook meals that not only warm your family’s hearts but keep them healthy as well.

To your health,

Brian E. Keeley President and Chief Executive Officer Baptist Health South Florida

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HOME CHEFS Cooking is an expression of love. The recipes we use to express this love often become reflections of the special people and places that have touched us in our lives. My passion for good food and cooking started at a young age. Dinnertime was our family time to share stories and enjoy my mother’s home-cooked meals. I began collecting recipes in my 20s during my time as a “Pink Lady” for Baptist Hospital; accumulating boxes of recipes written on napkins and paper scraps. Each recipe was inextricably linked to family memories and people dear to me.

When my daughter-in-law, Shawnn, was diagnosed with leukemia, healthy food was a source of empowerment for her, in her brave fight against cancer. When we lost Shawnn, food continued to be a source of healing for us. Our family dinners were a time for us to celebrate our memories of her with her favorite recipes. The Turkey Meat Loaf recipe (page 103) — now a family favorite and shared in this cookbook — was created so that Shawnn’s girls, then ages 9 and 11, would eat more vegetables.

A devoted teacher, Shawnn was a positive source of strength to her students and her daughters. When encouraging them to try something new or face life’s challenges, she would often say, “Just try!” The Shawnn Renee Teaching Kitchen at Miami Cancer Institute was inspired by her brave, positive spirit, and I hope it will continue to encourage others to embrace the healing power of food and family.

I would like to thank those who shared their special family recipes with us to make this book possible. I would also like to thank the talented registered dietitians and chefs at Baptist Health who collaborated and created this cookbook. If Shawnn were here today, she would encourage everyone to get in the kitchen and, “Just try!”

With love,

Karel Foti Baptist Health Foundation Board Member Baptist Health Trustee

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W H AT ’ S I N S I D E

CONTENTS 8 HEALTHY FOUNDATION Eat Well, Be Well Maximize Your Health Team

18 EDUCATION Feed Your Body Well Reading a Food Label Make the Best Food Choices Foods to Live By

28 KITCHEN BASICS Creating a Healthy Kitchen Kids in the Kitchen Cook Like a Pro

108 INDEX Search Recipes by Ingredients

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Grocery Tips and Information

RECIPES 37 BREAKFAST • Avocado Toast • Nut Butter Toast • Berry Chia Jam • Sweet Potato Hash • Veggie Tofu Scramble • Veggie Frittata • Overnight Oats • Baked Pumpkin Oatmeal • Arepas

43 SALADS & SOUPS • Balela Salad • Chickpea Salad • Fresh Fruit Salad • How to Make Salad in a Jar • Savory Watermelon Salad • Mango-Kiwi Chicken Salad • Mango-Cucumber Salad • Beet the Garden Plate • Caribbean Crab Salad • Creamy Carrot and Ginger Soup • Susan Keeley’s Vegetable Gumbo • Quinoa Salad With Avocado Dressing • Karel’s Granddaughter Maddy’s Great Vegetarian Chili • Watermelon Gazpacho • Bo Boulenger’s Fish Chowder

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57 SALSAS, SAUCES & DRESSINGS • Watermelon Salsa • Mango-Pineapple Salsa • Strawberry Balsamic Vinaigrette Salad Dressing • Blackberry Vinaigrette • Basic Creamy Dressing • Rasperry Vinaigrette • Avocado Crema • Lemon Drizzle • Cilantro Lime Pesto • Tzatziki • Asian Flavor Starter • Homemade Taco Seasoning

65 SNACKS • Roasted Chickpeas • Hummus Two Ways • Roasted Carrot Pepper and Garbanzo Bean Hummus • No-bake Almond Butter Energy Bites

• “Eggcellent” Eggplant Dip (Baba Ganoush) • Trail Mix • Kale Chips • Karel’s Granddaughter Hunter’s Baked Tortilla Chips

71 SIDES ­­— GRAINS/STARCHY VEGETABLES • Quinoa With Black Beans, Corn and Zucchini • How to Cook Quinoa • Butternut Squash Stuffed With Quinoa • Butternut Squash Hash • Pickled Chili Lime Mango With Edamame, Arugula, Red Onion, Salad and Cilantro Rice • Baked Latkes • Bistro-style Baked Potatoes • Baked Sweet Potato Fries

79 SIDES — NON-STARCHY VEGETABLES • How to Cook Cauliflower “Rice” • Roasted Italian Vegetables • Roasted Carrots • How to Cook Zucchini “Zoodles” • Sautéed Kale • Roasted Green Beans • Roasted Brussels Sprouts

87 MAINS • Mediterranean Meatless Stuffed Peppers • Lentil Veggie Patty • Black Bean Patty • Bayou-style Shrimp and Grits • Ecuadorian-style Ceviche • Golden Seared Tofu Bites • Grilled Ahi Tuna Steak • Lemon Pesto Zucchini Noodles With Shrimp •B ow Tie Pasta With Grilled Chicken and Roasted Vegetables • Chicken Vaca Frita • Pressure Cooker Pork Tenderloin • Chicken With Caramelized Apples and Onions • Salmon en Papillote (Salmon in Parchment) • Jennifer Natoli’s Cumin-crusted Sea Bass • Mediterranean Tandoori Spiced Grilled Chicken With Tri-color Quinoa • Karel’s Turkey Meat Loaf • Karel’s Eggplant and Spinach Lasagna • Farro

Risotto With Butternut Squash and Shrimp Ragout • Puttanesca Farro, Pork Chops and Spinach • Bo Boulenger’s Grouper Matacumbe

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F O U N D AT I O N

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Healthy Foundation AT BAPTIST HEALTH SOUTH FLORIDA, ONE OF OUR PRIMARY GOALS IS TO EMPOWER OUR PATIENTS TO MAKE THE BEST FOOD CHOICES FOR THEMSELVES AND THEIR FAMILIES, USING FOOD TO HELP PREVENT, TREAT AND MANAGE

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DISEASE. THIS IS THE CORE OF OUR FOOD PHILOSOPHY.

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H E A LT H Y F O U N D A T I O N

AT BAPTIST HEALTH, WE HAVE A “BETTER FOR YOU” FOOD PHILOSOPHY. WE BELIEVE FOOD SHOULD NOURISH THE BODY AND HELP IT FUNCTION AT ITS BEST.

WE BELIEVE IN USING FOOD AS MEDICINE.

EAT WELL, BE WELL A Healthy Foundation Even though vegetables are thought to be super foods and the gateway to ultimate health, nine out of 10 Americans do not eat their recommended daily serving of vegetables. At Baptist Health, we are committed to changing these statistics by introducing individuals to new recipes, cooking techniques and flavor combinations that will have the whole family eating their veggies.

In order to make healthier choices the easiest, most affordable and most delicious options for all, Baptist Health is dedicated to creating a better tomorrow by changing the food environment for the patients, employees and communities we serve.

Our food philosophy is a common thread within the Baptist Health organization that binds together several departments and results in various executions. This begins with our team of food and nutrition experts, who believe that quality, wholesome, fresh ingredients feed

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the body the nutrients it needs to heal and stay healthy. Next, Baptist Health’s registered dietitians work with on-staff executive chefs to ensure recipes and meals served within our facilities are perfectly balanced with all the right nutrients. These chefs work with local gardens and farms to source the freshest sustainable ingredients. And lastly, though most importantly, our physicians work with our registered dietitians to prescribe patients a meal plan that will best treat their medical condition while they are in our hospitals.

Philosophy in Action To enact “Better For You” food practices and foster a supportive food environment, we started with our own workforce. As the largest nonfor-profit organization in South Florida, Baptist Health has more than 23,000 employees and 11 hospitals. We do not offer fried foods or foods that contain hydrogenated oils. Sweetened beverages are limited to small portions. We also provide healthier food choices by serving employees affordable “Better For You” meals that are 100 percent plant-based.

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Clockwise from top left: Courtesy of Baptist Healht (2); Rodrigo Varela Photography

H E A LT H Y F O U N D A T I O N

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IN ORDER TO MAKE HEALTHIER CHOICES THE EASIEST, MOST AFFORDABLE AND MOST DELICIOUS OPTIONS FOR ALL, BAPTIST HEALTH IS DEDICATED TO CREATING A “BETTER FOR YOU” FOOD ENVIRONMENT FOR THE PATIENTS,

Clockwise from top left: Courtesy of Baptist Healht (2); Rodrigo Varela Photography

EMPLOYEES AND COMMUNITIES WE SERVE.

All of the meals we serve our employees and patients are chef created and dietitian approved. We take bold flavors and traditional recipes and give them a healthy twist, without compromising taste. They are delicious and good for you!

We have two organic gardens — the Grow2Heal gardens — located on two different hospital campuses: Homestead Hospital and West Kendall Baptist Hospital. These gardens produce fresh seasonal produce for our patients and the community. Through school field trips, the Grow2Heal gardens educate over 2,000 children per year on the importance of eating vegetables. During their visit, children learn how to pick fruits and vegetables out of the ground and how to prepare them to make lunch for the day.

Because we believe good eating habits are learned at a young age, our on-campus Early Learning Centers teach our employees’ children from 1 to 5 years old how to eat their vegetables. We use family-style feeding practices, where the children learn how to feed themselves and develop motor skills. Our menus are made with nutrient-rich foods like whole grains, fresh vegetables, fruits and lean proteins. We do not serve them fruit juice, cookies or traditional “kid foods” such as fried

chicken fingers and French fries. The children love the food and grow up learning to eat wholesome food.

The food served within our hospitals is thoughtfully made using fresh ingredients that are known to have healing properties. Our Food Farmacy program identifies patients at nutritional risk and delivers freshly made meals at home so they can continue to receive the therapeutic benefits of specific foods needed to treat their conditions.

Making a Difference In the South Florida community, we nourish the bodies and minds of our residents through many channels. Our nutrition classes, led by our registered dietitians, help educate and empower individuals to develop their own healthy eating patterns and make better choices while grocery shopping, cooking and eating out.

To encourage them to keep their body in motion, we offer exercise classes and support walking and running clubs. With more than 40 support groups and classes dedicated to mental well-being, Baptist Health supports members of our community by offering free resources they can use to live their best and healthiest lives.

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H E A LT H Y F O U N D A T I O N

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CHOOSE FOOD WISELY. THE CHOICES MADE ON A DAILY BASIS CAN HELP MANAGE VARIOUS DISEASE CONDITIONS AND/OR MAY HELP PREVENT THE ONSET

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OF A NEW CONDITION.

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H E A LT H Y F O U N D A T I O N

COOKING UP A FRESH START TO A HEALTHIER YOU ALSO INVOLVES YOUR SUPPORT TEAM.

HERE ARE A FEW KEY PLAYERS YOU’LL WANT IN YOUR CORNER AS YOU WORK TOWARDS HEALTHIER LIFESTYLE HABITS.

MAXIMIZE YOUR HEALTH TEAM Farmer Good nutrition starts at the source of where our food comes from and how it is grown. Do you know where your food comes from? Is it grown within 250 miles of your house? Or is it grown in another country?

Consider how many miles your food needs to travel in order to get to you. When produce is harvested too early, its natural nutrients have not had a chance to ripen. Produce that is ripe and freshly picked will have the most nutrition. Next time you are at the grocery store, look for options that are grown locally. You can also visit a “u-pick” vegetable stand and potentially meet the farmer who is sourcing your food.

Chef Once you have found the best source for ingredients, someone has to cook it for you. Who is preparing your meals? Are they using healthy cooking techniques like the ones outlined in the

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Education chapter? How your meals are prepared can greatly influence your health outcomes. Is your chef keeping your health in mind? You can have good quality ingredients, but adding too much oil, butter, salt or sugar to your food can cancel out the health benefits of fresh ingredients. Consider this when you are eating out as well.

Dietitian There can be a lot of misleading information on what are the healthiest foods to eat. How do you know if something is fact or fiction? A registered dietitian is a food and nutrition expert who knows the science that supports health recommendations. A dietitian can help answer any question or concern you may have on your food choices and their effect on your health and guide you to reach your goals. Have you spoken to a registered dietitian?

From top: Rodrigo Varela Photography; aluxum / E+/ Getty Images

Baptist Health’s executive chefs, registered dietitians and clinicians collaborate on recipes and information to help our patients, guests and employees eat healthful foods.

Physicians Staying on top of your medical conditions can sometimes seem overwhelming. Do you have a good rapport with your doctors?

Are your doctors aware of all your conditions? Have they taken the time to consider your whole medical history, including your lifestyle habits such as diet and exercise? Do you have a counselor? Next time you see your doctors, prepare a list of questions to review with them so you don’t forget to ask.

Support Member Studies show that having a support person or team improves health outcomes, whether your goals are to manage a disease, lose weight or improve mental wellness. Having someone by your side keeps you accountable when trying to attain the best health outcomes. Your support team can be a family member, a friend or a co-worker, as long as it is someone who is there for you and helps you along your journey to well-being.

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E D U C AT I O N

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Education THE FOOD CHOICES PEOPLE MAKE ON A DAILY BASIS ARE THE LEADING INFLUENCER OF MORTALITY AND ILLNESS. IT IS TIME TO TAKE CHARGE OF YOUR HEALTH. IT IS TIME TO LEARN HOW TO EAT RIGHT AND MAKE HEALTHIER FOOD CHOICES.

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NOT ALL FOOD CHOICES PROVIDE THE SAME NUTRITIONAL BENEFITS. LET’S LEARN HOW TO MAKE THE BEST FOOD CHOICES.

FEED YOUR BODY WELL Macronutrients More often than not, people tend to choose what they want to eat based on taste or craving, not on the food’s inherent nutritional value.

In order for your body to reach its ultimate potential, it is important to maximize your nutrient-rich food options.

some yogurt. These carbohydrate food choices provide a higher fiber content, which makes a meal or snack more filling and satisfying.

•P oor Food Choices: refined or simple carbohydrates such as chips, crackers, sweetened cereals, cakes, cookies, desserts, sodas, sugars, candy, chocolate and fruit juices.

All food choices are made of carbohydrates, proteins and/or fats.

These are known as macronutrients. Our body needs a variety of these nutrients to function. Not all food choices provide the same nutritional benefits. Let’s learn how to make the best food choices.

Proteins provide essential amino acids that help build muscle and repair tissues. Adding these protein food choices makes any meal or snack more filling and satisfying.

•B est Food Choices: plant-based protein (beans, legumes, nuts, seeds and tofu), lean meats (skinless chicken and turkey breast, fish and shellfish), eye of round roast, top sirloin, filet mignon, pork loin, lower-fat milk and cheese or unsweetened dairy alternatives, and eggs. The American Cancer Society recommends limiting consumption of red meats to less than once a week and reducing your overall intake of animal proteins, that includes milk and cheese products, chicken, beef and fish. Eating more plant-based foods has proven to have the most health benefits.

Carbohydrates are the main source of energy for your body. Once eaten, foods containing carbohydrates are broken down into glucose (or sugar) and used for energy. Carbohydrates include starches, grains, fruit, vegetables and milk products.

• Best Food Choices: whole-grain bread or pasta, brown or wild rice, quinoa, whole-grain cereal, beans, fruit, vegetables, lower-fat milk and

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• Poor Food Choices: high-fat meats (rib-eye, breaded and fried meats, fried pork chunks, chicken nuggets, oxtail, ribs and chicken wings), processed meats (such as all deli meats — baloney, ham, turkey, chicken, bacon, sausage and hot dogs), processed cheese and sweetened milk.

Fats are part of our cell membranes and help produce hormones and absorb vitamins and minerals in foods you eat.

Rodrigo Varela Photography

Healthy Fats: • Monounsaturated fats support heart health and decrease the risk of heart disease.

• Best Food Choices: avocados, nuts, seeds and olives. Also found in most oils, with olive oil being the best source.

• Polyunsaturated fats, also known as omega-3 and omega-6 fatty acids, have proven to help decrease the risk of heart disease when properly balanced in the diet. These are found mostly in fish and plant-based foods.

• Best Food Choices: trout, mackerel, salmon, herring, sardines and egg yolks. Plant sources include ground flaxseed, walnuts, chia seeds, soybeans, seaweed and sea vegetables.

Unhealthy Fats: • Saturated fats are found primarily in animal products and are solid at room temperature. Excessive intake has been linked to an increased risk of mortality and various diseases. Food choices with naturally

occurring saturated fat include animal proteins, full-fat dairy products, butter and tropical oils, such as coconut oil.

• Poor Food Choices: bacon, sausage, butter, lard, shortening, ice cream, processed cheese, breaded and fried foods, cream cheese, non-dairy coffee creamer.

•T rans fats are formed when turning liquid fats into solid fats, known as hydrogenation, which most often occurs as manufacturers add hydrogen to vegetable oil to help increase shelf stability. This type of fat has been linked directly to poor health and an increased risk for various diseases.

• Poor Food Choices: Any food product listing hydrogenated or partially hydrogenated oil in the ingredient list, including non- dairy creamers, stick margarine, fried foods, desserts, cakes, doughnuts, and frozen and processed foods.

Micronutrients, vitamins and minerals are essential to the body and provide many important functions, including boosting the immune system, providing antioxidants and improving energy levels. It is best to get these nutrients from eating a variety of foods every day.

•B est Food Choices: fruits and vegetables of different colors, whole grains, legumes, nuts/seeds, lean meats, lower-fat dairy products and healthy fat sources.

Water is needed to sustain life. Some important functions of water are temperature control, lubricating and cushioning joints, and removing waste products through urination, perspiration and bowel movements.

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YOU WON’T KNOW IF A FOOD PRODUCT IS GOOD Reading a Food Label Reading a Food Label FOR YOU UNLESS YOU KNOW HOW TO READ THE with vitamins and minerals; these added nutrients will also be listed in the ingredients, after the main ingredients.

The information on a food label can take most of the guessing out of what to buy. The label provides specific information on the food product you are purchasing, which helps you compare similar products as you decide which one is the right choice for you.

Although a lot of information is listed, people often are unsure of the information they are looking at.

Good to know: Ingredients are listed by weight from most used to least used.

2. Read through the Nutrition Facts Panel.

NUTRITION FACTS FOOD LABEL.

1. Find the ingredients list. It is usually printed below or alongside the nutrition facts panel.

Rule of thumb: Less is more. You want as few ingredients as possible. These ingredients should be items you recognize, and can be purchased at the store. Some food products will be fortified

Rule of Thumb: Use the % daily value (DV) to determine if these levels are high or low. 5% or less is considered low and 20% or more is considered high

3. Be aware of food claims. The food claims on the front of a product are a marketing technique used to catch your eye. It is important to know what some of the descriptive words used on the label mean. Trying to figure out the difference between low fat and reduced fat, low sodium and reduced sodium, high fiber and a good source of fiber can be difficult. The tables on the next page will help you decipher these misleading claims and choose the product that best meets your needs.

The information on a food label can take most of the guessing out of what to buy. The label provides specific information on the food product you are purchasing, which helps you compare similar products as you decide which one is the right choice for you.

Although a lot of information is listed, people often are unsure of the information they are looking at.

1. Find the ingredients list. It is usually printed below or alongside the nutrition facts panel.

Rule of thumb: Less is more. You want as few ingredients as possible. These ingredients should be items you recognize, and can be purchased at the store. Some food products will be fortified

with vitamins and minerals; these added nutrients will also be listed in the ingredients, after the main ingredients.

Good to know: Ingredients are listed by weight from most used to least used.

2. Read through the Nutrition Facts Panel.

Rule of Thumb: Use the % daily value (DV) to determine if these levels are high or low. 5% or less is considered low and 20% or more is considered high 3. Be aware of food claims. The food claims on the front of a product are a marketing technique used to catch your eye. It is important to know what some of the descriptive words used on the label mean. Trying to figure out the difference between low fat and reduced fat, low sodium and reduced sodium, high fiber and a good source of fiber can be difficult. The tables on the next page will help you decipher these misleading claims and choose the product that best meets your needs.

Allergy Information: Contains soy and wheat.

Allergy Information: Contains soy and wheat.

Always check the serving size and servings per container.

This will tell you what the information listed is based on.

1

Always check the serving size and servings per container.

This will tell you what the information listed is based on.

2

Take note of the calories per serving. This number will help you compare products as you determine which one is the best choice. When comparing products, make sure the serving sizes are equal.

2

Take note of the calories per serving. This number will help you compare products as you determine which one is the best choice. When comparing products, make sure the serving sizes are equal.

3

Nutrients to Limit: saturated fat, sodium and added sugars.

Keep these levels low. Compare products that have lower amounts of these items.

3

Nutrients to Limit: saturated fat, sodium and added sugars.

Keep these levels low. Compare products that have lower amounts of these items.

4

Added sugars includes sugars or sweeteners that are added during the processing/making of foods, like table sugar, syrup, honey, and it also includes sugars from concentrated fruit or vegetable juices. This will tell you if a food is high in added sugar vs. sugar found naturally in milk products or natural fruit.

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Nutrients to Increase: dietary fiber, vitamins and minerals.

Compare the amount of dietary fiber your product has. Look for products that have more than 20% Daily Value of fiber.

Your goal should be to have 25-35g of fiber per day. The food label now lists vitamin D, potassium, calcium and iron. Use this section to help guide your purchase.

READING 4 A FOOD LABEL 5

Added sugars includes sugars or sweeteners that are added during the processing/making of foods, like table sugar, syrup, honey, and it also includes sugars from concentrated fruit or vegetable juices. This will tell you if a food is high in added sugar vs. sugar found naturally in milk products or natural fruit.

Nutrients to Increase: dietary fiber, vitamins and minerals.

Compare the amount of dietary fiber your product has. Look for products that have more than 20% Daily Value of fiber.

Your goal should be to have 25-35g of fiber per day. The food label now lists vitamin D, potassium, calcium and iron. Use this section to help guide your purchase.

The information on a food label can take most of the guessing out of what to buy. The label provides specific information on the food product you are purchasing. This helps you compare similar products as you decide which one is the right choice for you.

Although a lot of information is listed, people often are unsure of the information they are looking at.

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1

Good to Know: Ingredients are listed by volume or the amount used in the product. For example, if you see sugar listed as one of the first three ingredients, you can assume the product will be sweet.

2. Read Through the Nutrition Facts Panel.

1. Find the Ingredients List. It is usually printed below or alongside the nutrition facts panel.

Rule of Thumb: Use the % Daily Value (on the right column) to determine if the level of nutrients is considered high or low — 5% or less is considered low and 20% or more is considered high.

Rule of Thumb: Less is more. You want as few ingredients as possible. These ingredients should be items you recognize and can be purchased at the store. Some food products will be fortified with vitamins and minerals; these added nutrients will also be included in the ingredients list, after the main ingredients.

3. Be Aware of Food Claims. The food claims on the front of a product are a marketing technique used to catch your eye. It is important to know what some of the descriptive words used on the label mean. Trying to figure out the difference between low fat and reduced fat, low sodium and reduced sodium, high fiber and a good source of fiber can be difficult.

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MAKE THE BEST FOOD CHOICES: WHAT DOES YOUR PLATE LOOK LIKE? 24

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E D U C AT I O N

AIM TO ASSEMBLE YOUR BREAKFAST, LUNCH AND DINNER USING THE BAPTIST HEALTH PLATE. INCLUDE A VARIETY OF FOODS TO LIVE BY IN ALL YOUR MEALS AND SNACKS.

Research shows that the average person makes over 200 decisions about food every day. Choosing what to put on your plate can have the biggest influence on your health outcomes.

What Does Your Plate Look Like?

Use the Baptist Health Plate method to ensure your meals are nutritiously balanced.

The Baptist Health Plate is a visual guide that reminds us to choose a combination of foods from different food groups when determining what to eat at our next meal. The Baptist Health Plate always reminds us to keep serving sizes and food portions well controlled.

Steps to Assembling Your Plate 1. Plate: Start by using a small plate (9" in diameter or smaller).

2. Vegetables: Make vegetables the first food item on your plate. Try for at least one cup of cooked or raw non-starchy vegetables.

3. Lean proteins: Choose 3 to 5 ounces of lean protein (see “Best Food Choices,” Proteins, page 20) at lunch and dinner.

4. Starch/grains: Limit starch to 1/2 to 1 cup of cooked grains or pasta, or 1/2 to 1 cup of a starchy vegetable (see “Best Food Choices,” Carbohydrates, page 20).

5. Beverage: Make water your beverage of choice.

6. Fruit: Reach for 1/2 cup of fruit instead of a dessert, if needed.

Avoid Skipping Meals or Waiting Too Long to Eat Feeling very hungry before a meal can lead to overeating. Strive to consume your first meal of the day within three hours of waking up.

Be conscious of your hunger levels after eating. Your next meal should come within four hours after your first meal. If you get hungry sooner, reaching for a snack can hold you over until your next meal.

Are You Eating Nutrient-rich Foods?

Mix and match nutrient-rich foods in meals and snacks. Choosing Foods to Live By (pages 26–27) will help you ensure that all your meals and snacks provide you with the most nutrition. They include lean proteins, unsaturated fats and fiber-rich foods like vegetables, fruits and whole grains, which will help keep you feeling full longer.

Snack times are great opportunities to supply your body with any nutrients not eaten during a meal — for example, calcium-rich foods or fruit.

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Protein Daily Goal: Choose a lean protein option at each meal.

Food Facts to Live By: Eat mostly plantbased sources of proteins, such as beans, legumes, tofu, nuts and seeds. If you choose to eat animal proteins, watch your portion sizes. Limit to 3 to 4 ounces at lunch and dinner, which is about the size of a deck of cards.

• One serving = 1/2 cup cooked beans 2 tablespoons of nut butter 1/4 cup of nuts or seeds 1 ounce of meat, poultry or fish 1 egg

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Fruit Daily Goal: Aim for 2 cups of fruit every day.

Food Facts to Live By: Fruit is rich in vitamins, minerals, antioxidants and fiber.

Enjoy the natural sweetness of fruit instead of sugar-sweetened desserts, beverages or candy. Choose fresh, ripe fruit as part of a snack, meal or to satisfy a sweet tooth.

• One serving* = 1/2 large orange 1 small apple 4 large strawberries 16 seedless grapes 1 6-inch banana *Carbohydrate content of fruits varies per serving.

Food Facts to Live By: Vegetables are rich in nutrients and fiber and low in calories.

Filling half your plate with vegetables will help you feel full, cutting down on total calories consumed. The different colors of vegetables provide us with different phytochemicals and antioxidants. The more color your food choices have, the more nutrients you consume.

•O ne serving = 1 cup of raw or cooked vegetables 2 cups of raw leafy salad greens Non-starchy Vegetables Include: artichokes, asparagus, baby corn, bamboo shoots, bean sprouts, beans (green, wax, Italian), beets, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chayote, collard, cucumbers, daikon, eggplant, hearts of palm, jicama, kohlrabi, leeks, mushrooms, mustard, okra, onions, pea pods, peppers, radishes, rutabaga, salad greens (spinach, kale, red leaf, romaine lettuce, chicory, endive, arugula, radicchio, watercress), sprouts, squash (acorn, butternut, cushaw, summer, crookneck, spaghetti, zucchini), sugar snap peas, Swiss chard, tomatoes, turnips, water chestnuts.

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FOODS TO LIVE BY: THE BEST FOOD CHOICES ARE NUTRIENT RICH

Vegetables Daily Goal: At both lunch and dinner make sure to always have a vegetable on your plate. Aim to eat three servings of vegetables per day.

Calcium-rich Foods Daily Goal: Incorporate at least three servings of calcium-rich foods into your meals or as part of your snack options throughout the day.

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From left: Jonathan Kantor / DigitalVision / Getty Images; dcdr / E+ / Getty Images; fcafotodigital / E+ / Getty Images

Starches and Grains Daily Goal: Reduce frequency and portions of grains in meals and snacks eaten throughout the day. Limit to two servings per meal and one serving per snack.

Food Facts to Live By: When choosing grains, reach for whole grains, which are higher in fiber and help slow down the rate at which we metabolize the carbohydrates. Higher fiber content also helps us feel fuller, meaning we tend to eat less. Measure out your portions using a measuring cup when serving grains.

Use the guide below. • One serving = 1 cup of cereal 1 slice of bread (4" x 4") 1/2 cup cooked rice, pasta, quinoa, oatmeal, grits, farina 1 mini bagel 5 whole-grain crackers 1 tortilla (6" diameter) 1/2 cup cooked starchy vegetables

Food Facts to Live By: Always read ingredients of your calciumrich food choices. Reduce or avoid options that have added sugars or sweeteners, fillers and binders.

Avoid processed cheese. Look for cheese in its most natural state with the least amount of added ingredients. • One serving = 1 cup of milk or almond, soy, rice or hemp milk 6 ounces of yogurt 1 ounce of hard cheese (the size of a 9-volt battery) Calcium-rich Foods Include: almond milk, almonds, cheese, kale, leafy greens, milk, rice milk, sardines, soy milk, spinach, yogurt.

Choose lower-fat, unsweetened milk or milk alternatives.

Calcium-rich Food Choices Include: Food

Serving Size

Calcium (mg)

Fortified almond milk

1 cup

516

Sardines

3 ounces

325

Tofu (firm)

4 ounces

308

Skim milk

1 cup

299

Fortified soy beverage

1 cup

299

Low-fat yogurt

6 ounces

256

Swiss cheese

1 ounce

252

Spinach, cooked

1 cup

244

Almonds

1/4 cup (24 almonds)

76

Hummus

1/2 cup

60

Broccoli

1/2 cup

31

Spinach, raw

1 cup

30

Starchy Vegetables Include: beans, corn, green peas, legumes, squash, sweet potatoes, yuca

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K I TC H E N B AS I C S

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Kitchen Basics HEALTHY EATING STARTS WITH HAVING ACCESS TO THE RIGHT FOODS. USE THESE SIMPLE GUIDELINES FOR CREATING A HEALTHY KITCHEN THAT INSPIRES THE WHOLE FAMILY,

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INCLUDING CHILDREN, TO GET INVOLVED IN FOOD PREPARATION.

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K I TC H E N B AS I C S

CREATING A HEALTHY KITCHEN Stocking the Pantry Right Cooking and meal planning becomes a breeze when you have a variety of healthy food options readily available. Here are some tips on how to keep a well-stocked kitchen.

•C ut up fresh produce and make snack-packs (such as raw veggies and hummus, diced fruit and cheese cubes, apple slices and nut butter, etc). Store these at eye level, so when hunger strikes you have easy-to-reach-for snacks.

Pantry and Dried Goods.

• Keep whole-grain options like quinoa, brown rice, whole-wheat pasta and oats readily available.

• Stock dried beans, legumes and unsalted nuts.

• Canned goods like roasted tomatoes and beans with no salt added can help make quick meals.

• Avoid stocking tempting foods like cookies, chips, doughnuts or muffins.

If these options are kept in the house, they are difficult to refuse.

• Avoid placing easy-to-munch foods like nuts, seeds, crackers and cereals at eye level. Keep these items in tightly closed containers and store them where they are harder to access.

All Things Frozen.

• Have protein choices available.

• Purchase a few steam-in-a-bag vegetable options with no added salt or other ingredients for the days when you are in a rush.

•F reeze ripe fruits or vegetables that you were not able to use and enjoy them in smoothies.

Refrigerator and Fresh Foods.

• Keep fresh vegetables to sauté, steam or roast. Stock salad greens and salad toppings (such as tomatoes, cucumbers, avocados, etc.) to accompany any meal.

• Have yogurt, lettuce, cherry tomatoes, baby carrots and a variety of cut-up vegetables that are easy to grab and go. Eggs, almond or skim milk, and Swiss cheese are great options, too.

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Countertops.

•D eclutter your countertops. Keep foods put away in the cupboard or pantry whenever possible. Seeing foods can increase temptations to eat when you are not actually hungry.

•S tock handheld fruit like bananas, apples, peaches and oranges in easy-to-access locations.

On-the-Run Snacks.

• I tems like yogurt cups, string cheese, hard-boiled eggs, baby carrots, cherry tomatoes, hummus, grapes, blueberries, whole handheld fruit, and portioned-out unsalted nuts and seeds are all easy-to-travel-with snacks when you are on the go.

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K I TC H E N B AS I C S

Invite your children to be a part of the meal prep and cooking process.

Allow them into the kitchen to see firsthand how their meals are made.

When children are involved in the process, they are more likely to try new foods and have a better understanding of healthy foods. Repeated exposure to new foods will also increase the likelihood of acceptance.

Coming together as a family for mealtime is an important part of healthy eating.

To ensure a positive experience, plan the menu ahead of time with your family and keep the children involved. Here are some ideas on tasks they can help with according to their age.

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KIDS IN THE KITCHEN

MEALTIME = FAMILY TIME TIME SPENT TOGETHER WITH YOUR LOVED ONES IN THE KITCHEN OR AT THE DINNER TABLE CAN HELP KEEP EVERYONE HEALTHY, SPARK UP MEANINGFUL CONVERSATIONS AND TAKE THE STRESS OUT OF THE DAY. AFTER ALL, THE DINNER TABLE IS WHERE FAMILIES CAN COME TOGETHER AND INTERACT. EACH FAMILY MEMBER CAN TAKE PART IN THE FOOD PREPARATION AND TABLE SETTING PROCESS, HELPING DEVELOP POSITIVE FEELINGS AROUND FOOD AND FAMILY.

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3 to 6 years old (require close supervision) • Set the table.

• Use measuring cups and spoons.

• Tear lettuce for salad or other dishes.

• Add in or stir ingredients.

• Use a plastic knife to cut soft foods.

• Assist with packing their lunches.

• Choose a vegetable of the week (or month) to try at home.

7 to 12 years old

Teenagers

• • • • • • • •

• Cook an entire meal (with supervision) following recipe directions.

• Chop ingredients (review safe cutting techniques).

• Select healthy recipes and participate in meal planning.

• Assist with making a grocery list and grocery shopping.

• Clean up.

• Load/unload the dishwasher.

Assist with pre-heating the oven.

Wash and tear lettuce.

Set the kitchen timer.

Rinse and clean fruits and vegetables.

Measure and mix ingredients.

Assist with clean up.

Crack eggs.

Contribute to meal planning ideas.

ARTWORK FROM OUR PATIENTS AND CHILDREN AT OUR EARLY LEARNING CENTERS.

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K I TC H E N B AS I C S

COOK LIKE A PRO DON’T LET CULINARY TERMS INTIMIDATE YOU AND KEEP YOU FROM TRYING OUT NEW AND EXCITING RECIPES. WE’VE BROKEN DOWN SOME OF THE INDUSTRY’S MOST COMMON COOKING TERMS, MANY OF WHICH ARE USED WITHIN THIS COOKBOOK.

BASTE – Spooning, brushing or squirting a liquid such as melted butter, barbecue sauce or broth on food as it’s cooking in order to prevent it from drying out and to add flavor.

BRAISE – Cooking foods slowly in a small amount of liquid on low heat in a Dutch oven or a covered skillet. The slow cooking tenderizes the food and enriches the flavor. See example of this technique in Jennifer Natoli’s Cumin-crusted Sea Bass on page 100.

BRINE – Immersing meat, poultry or fish in a solution of water, salt and sugar for a few hours (or as long as two days) before cooking.

This method enhances food’s tenderness and succulence.

BROWN – Cooking the surface of meat, poultry or vegetables until they turn mahogany brown, thereby increasing flavor and releasing aroma. See example of this technique in the Puttanesca Farro, Pork Chops and Spinach recipe on page 107.

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CHOP – Cutting foods into small pieces that can be uneven in size.

See example of this technique in the Tzatziki recipe on page 62 and the Lentil Veggie Patty recipe on page 91.

CREAM – Beating one or more ingredients together, usually sugar and butter, until they’re light and airy.

DEGLAZE – Adding a liquid (water, wine or broth) to a pan after browning or roasting meat, poultry or vegetables in order to dissolve the browned bits left in the bottom of the pan. The resulting flavorful liquid can be used for the base of a pan sauce.

DICE – Cutting foods into small cubes of the same size. See example of this technique in the Veggie Frittata recipe on page 40.

DREDGE – Coating food with a dry ingredient such as flour, cornmeal, breadcrumbs or sugar before or after cooking.

CARAMELIZE – Vegetables are said to caramelize when they have a browning reaction (see “Maillard reaction”) when grilled or roasted. See example of this technique in the Roasted Carrots recipe on page 83 and Roasted Brussels Sprouts recipe page 84.

DRIZZLE – Slowly pouring a thin stream of liquid in a random pattern over the surface of a food. See example of this technique in the Salmon en Papillote recipe on page 100.

CHIFFONADE – Cutting herbs or green vegetables such as basil, spinach, kale, sage, etc., into thin long strips by stacking the leaves, rolling them lightly, then cutting across the roll with a sharp knife.

EMULSION – To bind together two liquid ingredients that normally do not combine smoothly (such as water and fat). Slowly add one ingredient to the other while mixing rapidly.

Cooking Up a Fresh Start

Rodrigo Varela Photography

BLANCH – Immersing food (typically fruits and vegetables) in boiling water for a very short period of time whether to set the color or partially cook it.

GRATE – To rub foods against a serrated surface to produce shredded or fine bits.

ROAST – To cook a large piece of meat or poultry uncovered with dry heat in an oven.

GREMOLATA – An Italian garnish of minced garlic, parsley and lemon rind served as a topping for roasts and fish.

SAUTÉ – Cooking food rapidly in a small amount of fat over high heat, constantly stirring or shaking the pan so the food doesn’t stick. See example of this technique in the Chicken With Caramelized Apples and Onions recipe on page 99.

KNEAD – To blend dough together with hands or in a mixer to form a pliable mass.

JULIENNE – Cutting foods into long thin matchsticks of the same size. See example of this technique in the How to Cook Zucchini “Zoodles” recipe on page 83.

MAILLARD REACTION – The result of a chemical reaction between an amino acid, a reducing sugar and heat. It’s responsible for the browning of meats, seafood, breads and other protein foods, which gives them their aromas and flavors.

MARINATE – Placing foods in a prepared liquid (classically a mixture of oil, spices, herbs, wine or vinegar) to flavor them prior to cooking. See example of this technique in the Mango-Cucumber Salad recipe on page 49.

MINCE – Cutting food into very small pieces. See example of this technique in the Sweet Potato Hash recipe on page 40.

MUDDLE – Pressing ingredients against the side of a glass with a muddler to release the flavors of fresh ingredients.

POACH – Submerging and cooking delicate foods (such as eggs, fish, fruits or chicken) in a barely simmering liquid.

SHRED – Pulling or tearing chicken and meats into strips, often using two forks. For shredding vegetables and cheese, a grater is commonly used. See example of this technique in the Chicken Vaca Frita recipe on page 99.

SIMMER – Cooking food in a liquid at a low temperature so the liquid only occasionally bubbles. See example of this technique in the How to Cook Quinoa recipe on page 72.

WHISK – To beat ingredients (such as heavy or whipping cream, eggs, salad dressings or sauces) with a fork or whisk to mix, blend or incorporate air.

ZEST – Grated zest is simply the grated rind (outer colored portion) of citrus fruits. It is used in cooking because the rind holds the precious oils where the entire flavor resides. To grate zest or rind, take a box grater and rub the fruit against the grater. Do not rub the fruit down to the white inner skin, known as the pith, because the pith is bitter. See example of this technique in the Strawberry Balsamic Vinaigrette Salad Dressing recipe on page 61.

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PURÉE – Mashing food to a thick, smooth consistency. See example of this technique in the Hummus Two Ways recipe on page 67.

SEAR – To brown the surface of meat by quick-cooking over high heat in order to seal in the meat’s juices. See example of this technique in the Golden Seared Tofu Bites recipe on page 95.

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K I TC H E N B AS I C S DAIRY • Evaluate organic and hormone-free (rBHT-free) options.

• Look for lower-fat options, like 1%.

• Avoid milk options with added sugars and flavors.

• Avoid processed cheese; choose natural from a block.

•Y ogurt, but avoid products with artificial ingredients. Aim for no more than 18 grams of carbohydrates per serving.

• Milk (skim or 1%).

• Almond, soy or rice milk (unsweetened).

• Cottage cheese.

• Try plain Greek yogurt instead of sour cream.

SHOP SMART AND STAY FOCUSED ON HEALTHY OPTIONS WITH THESE TASTY OPTIONS. VEGETABLES AND FRUITS • Look for items ripe and in season.

• Look for locally grown.

• Select a variety of colorful options.

• Choose leafy greens for salads.

• Choose handheld fruit.

• Choose veggies that you can eat raw.

• Choose veggies that you can cook.

• Choose fruit to cut up.

• Opt for organic when possible.

•P re-cut and pre-washed may cost more, but can also save you time during meal preparation.

WHOLE GRAINS •L ook for whole-grain options that contain 3 grams of fiber or more per serving.

• Whole-grain pasta.

• Brown or wild rice.

• Quinoa.

• Barley.

• Couscous.

• Whole-wheat or whole-grain bread.

• Mini whole-wheat or whole-grain bagels.

• Oatmeal or other hot cereal.

• Whole-grain, high-fiber cereal with limited added sugars.

• Whole-grain tortilla/wrap (watch the sodium).

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PROTEINS • Choose more plant-based proteins (beans, nuts, seeds, tofu).

• Choose lean cuts of meat.

• Select options that were humanely raised.

• Organic or grass-fed options.

• Wild-caught seafood.

• Choose a variety of protein sources.

• Chicken breast.

• Ground turkey breast.

• Ground beef 95% fat-free or higher.

• Pork loin.

• Wild-caught fish (mackerel, trout, salmon, mahi-mahi).

• Turkey breast.

• Hummus.

• Eggs.

• Beans.

• Unsalted roasted nuts.

• Fresh-ground peanut butter/nut butter/seed butter/soy butter.

FATS •N uts, unflavored, unsalted (walnuts, Brazil nuts, pistachios, almonds, pecans, cashews).

• Seeds (chia, sesame, hemp, pumpkin, sunflower, flax).

• Avocados.

• Olive oil.

• Canola oil (GMO-free).

• Coconut oil.

• Safflower oil.

PACKAGED OR CANNED PRODUCTS • Limit your selection of these products.

• Read ingredients and compare nutritional information facts.

• For canned goods, choose options with no added salt.

•F or frozen fruits and vegetables, choose options without added seasonings.

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GROCERY TIPS AND INFORMATION

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36 Cooking Up a Fresh Start sveta_zarzamora / iStock / Getty Images Plus

Breakfast AFTER A LONG NIGHT’S REST, BREAKFAST — WHICH LITERALLY MEANS TO “BREAK YOUR FAST” — FUELS OUR BODIES WITH ENERGY FOR THE DAY, AIDS OUR DIGESTIVE SYSTEMS AND FOCUSES OUR BRAINS. MAKE BREAKFAST A NUTRITIOUS PART OF YOUR DAILY ROUTINE.

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Avocado Toast

Berry Chia Jam

Ingredients: 1/2 Hass avocado 1/2 lime, juiced 1 slice whole-grain bread Salt and pepper to taste

Ingredients: 2 cups ripe, fresh berries (strawberries, blueberries, raspberries, etc.)

2 tablespoons chia seeds 1 tablespoon freshly squeezed lemon juice

Directions: 1. Cut avocado in half. Remove pit.

Scoop out of shell into bowl.

2. Smash avocado. Sprinkle with lime juice.

Add salt and pepper. Stir well.

3. Toast whole-grain, high-fiber bread.

4. Spread avocado mixture on toast.

5. Top with your favorite toppings (cherry tomatoes, chia seeds, hemp seeds, feta cheese, hot sauce or other) as desired.

Directions: 1. Heat fruit in a small saucepan over medium heat, stirring occasionally, until the fruit is heated through and begins to break down and bubble. Use a spoon or potato masher to mash the fruit to your desired consistency.

2. Stir in the chia seeds and lemon juice until combined. Then taste and add 1 teaspoon of maple syrup if berries are too tart.

3. Remove from heat and let cool for 5 minutes. The jam will thicken considerably as it cools.

4. Give the jam one final good stir. Serve immediately or transfer to a sealed container and refrigerate for up to 1 week or freeze for up to 2 months.

Yields 1 serving.

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Nutritional information (per 2-tablespoon serving), excluding toppings: Calories: 60; Fat: 6g; Carbohydrates: 3g; Sodium: 30mg; Protein: 1g

Nutrition Tip Did you know that avocados provide a healthy source of monounsaturated fats, vitamins and minerals? Replacing saturated fats with monounsaturated fats can help prevent heart disease and diabetes.

Nutrition Tip Need a quick and healthy breakfast idea? Toast up a slice of whole-grain bread, spread on your choice of nut butter (peanut, almond or cashew) and top with your favorite fruit! If you have a peanut allergy, try soy butter, sunflower seed butter or apple butter as an alternative.

Nut Butter Toast Ingredients: 1 slice whole-grain bread 1 tablespoon nut butter (peanut, almond or cashew) Toppings: banana slices, berries, chia seeds, hemp seeds, cinnamon Directions: 1. Toast bread.

2. While the bread is in the toaster, thinly slice fruit.

3. Top each piece of toast with 1 tablespoon nut butter, fruit slices and toppings.

4. Serve and enjoy!

Yields 1 serving.

Nutritional information (per 1 slice whole-grain bread with 1 tablespoon peanut butter), excluding fruit: Calories: 195; Fat: 9.5g; Carbohydrates: 22g; Sodium: 180mg; Protein: 8g

Yields approximately 1 cup.

Nutritional information (per 1-tablespoon serving, using mixed berries): Calories: 18; Fat: 0.5g; Carbohydrates: 3g; Sodium: 53mg

Nutrition Tip Health benefits of chia seeds: full of omega-3 fatty acids, packed with antioxidants and a good source of soluble fiber.

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Sweet Potato Hash

Veggie Frittata

Ingredients: 2 medium sweet potatoes, peeled and chopped 1 bell pepper, chopped 1 large onion, chopped 3 garlic cloves, minced 3 tablespoons olive oil Pinch of salt Pinch of ground black pepper 1/4 teaspoon paprika 3 sprigs rosemary Parsley or more rosemary for garnish (optional)

Ingredients: 7 large eggs 1/2 teaspoon black pepper 4 teaspoons extra virgin olive oil 1 package (8 ounces) cremini mushrooms, sliced 1/2 medium onion, diced 4 ounces multicolored mini bell peppers, cut crosswise into 1/4-inch thick rings 4 ounces zucchini, diced 1 1/2 ounces reduced-fat feta cheese, crumbled (about 1/3 cup)

Yields 4 servings.

Nutritional information (per serving): Calories: 194; Fat: 7g; Carbohydrates: 30g; Sodium: 75mg; Protein: 3g

Nutrition Tip Sweet potatoes also make for an easy breakfast or breakfast for dinner (“brinner”). Simply add an egg and your meal is complete — and it comes together in a single pan.

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Veggie Tofu Scramble Ingredients: 1 tablespoon garlic, minced 1/2 cup onion, chopped 1 cup zucchini, chopped 1 cup peppers, chopped 1 block extra firm tofu 1 tablespoon turmeric powder 1 tablespoon nutritional yeast 1 teaspoon smoked paprika 1/4 teaspoon pepper/salt 2 cups spinach, fresh Directions: 1. In pan, add oil, onion, garlic, zucchini and peppers, allow to cook. Crumble up tofu and add seasonings. Cook on medium until veggies are well cooked.

2. Add spinach and cover until wilted. Stir and serve.

3. Plate with seasoned home potatoes and roasted tomatoes. See Bistro-style Baked Potatoes recipe on page 78 Yields 3 servings.

Nutritional information (per serving), excluding potatoes: Calories: 94; Fat: 2g; Saturated fat: 0g; Sodium: 90mg; Carbohydrates: 14g; Fiber: 6g; Protein: 8g

Directions: 1. Preheat oven to 400°F. 2. Combine eggs, salt and black pepper in a medium bowl, stirring with a whisk.

3. Heat oil in a 10-inch oven-proof nonstick skillet over medium-high heat. Add mushrooms and sauté for 6 minutes.

4. Add bell peppers and zucchini. Cook 5 minutes or until tender. Remove pan from heat. Pour egg mixture over vegetable mixture in pan. Sprinkle with feta cheese.

5. Bake for 8 to 10 minutes or until egg is set. Cut into 4 wedges.

6. Alternative option: Consider adding 1 cup of raw spinach to the egg mixture.

Yields 4 servings.

Nutritional information (per serving): Calories: 228; Fat: 14g; Carbohydrates: 7g; Sodium: 273mg; Protein: 18g

Culinary Tip A frittata is a versatile dish. Suitable to serve for breakfast, lunch or dinner, it can be made right before mealtime or well in advance. Frittatas are delicious hot or cold and are also an ideal canvas for all of those veggies left over at the end of the week.

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Directions: 1. Preheat oven to 400°F. On a largerimmed baking sheet, toss sweet potatoes with bell peppers, onion, garlic and oil. Season with salt, pepper and paprika. Scatter rosemary on top.

2. Bake until sweet potatoes are crispy on the outside and soft on the inside, about 45 minutes, shaking the pan halfway through.

3. Garnish with parsley (or more rosemary) to serve.

Did You Know?

One serving of tofu has just as much protein as one egg without all the cholesterol. Tofu is made from blending whole soybeans into a paste. Soybeans are rich in phytochemicals and antioxidants. The use of turmeric and nutritional yeast provide this dish with a delicious taste and yellowish color, mimicking the look and taste of eggs. Turmeric is rich in antioxidants and has anti-inflammatory properties.

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Lilechka75 / iStock / Getty Images Plus

From left: Floortje \ E+ \ Getty Images; PeterHermesFurian / iStock / Getty Images Plus

Ingredients: 1/4 cup oatmeal, uncooked 1/2 cup milk, milk alternative or water

Ingredients: 1 can (15 ounces) pumpkin purée 2 large eggs 1 1/2 teaspoons pumpkin pie spice 1/2 teaspoon baking powder 1/2 teaspoon vanilla extract 1 1/2 cups of unsweetened almond milk, low fat (1%) or fat-free milk 2 1/2 cups old fashioned oats 1/2 cup chopped pecans or any nut of choice (plus some more for topping) Dash of cinnamon

Directions: 1. Pour 1/4 cup oatmeal into an individual container.

2. Add 1/2 cup of milk, milk alternative or water.

3. Cover container and let sit in the refrigerator for 1 to 3 days.

4. Enjoy cold or warm up in the microwave for 1 minute.

5. Add desired toppings, such as: • Strawberries, sliced almonds, chia seeds • Banana, walnuts, vanilla extract, cinnamon • Cocoa powder, coconut flakes, plain Greek yogurt • Blueberries, almond butter

Directions: 1. Preheat oven to 375°F. 2. In a large bowl, whisk together eggs, vanilla, pumpkin pie spice and baking powder. Then stir in the pumpkin purée and milk.

3. Mix the oats and chopped nuts into the pumpkin mixture.

4. Coat a medium (about 8" x 8") baking pan with oil. Pour in the pumpkin oat mixture. Bake for about 45 minutes or until top is golden brown.

5. Top with chopped pecans and dash with cinnamon.

6. Serve hot. Refrigerate leftovers for up to 4 days. Reheat and enjoy for a quick breakfast.

Yields 1 serving.

Yields 9 servings.

Nutritional information (per serving, using 1% fat milk), excluding toppings: Calories: 200; Fat: 4g; Saturated fat: 1g; Sodium: 55 mg; Carbohydrates: 32g; Fiber: 4g; Protein: 11g

Nutritional information (per serving): Calories: 165; Fat: 8g; Carbohydrates: 20g; Fiber: 4g; Sodium: 60mg; Protein: 5g

Overnight Oats

Nutritional information (per serving, using water), excluding toppings: Calories: 150; Fat: 2g; Sodium: 5mg; Carbohydrates: 26g; Fiber: 4g; Protein: 7g

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Arepas Ingredients: 2 tablespoons chia seeds 1/2 cup oatmeal 1 cup cornmeal flour “Harina Pan” 2 cups water 1 tablespoon salt Directions: 1. Preheat oven to 350°F. 2. Heat water in a pot and transfer to a mixing bowl.

3. Add chia seeds, oatmeal and pinch of salt. Mix for 5 minutes until chia seeds and oats expand.

4. Gradually add the cornmeal flour, mixing continuously to avoid lumps.

5. Knead dough a few times in bowl. The dough should not be dry nor sticky. Add more water or cornmeal flour as needed to find the perfect balance.

6. Divide dough into equal portions. Roll each piece into a ball, then gently flatten to about 1/2-inch thick.

7. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add 4 arepas and cook until golden brown, 5 minutes.

8. Flip and cook until other side is golden brown, 5 minutes.

9. Transfer to a baking sheet and bake until cooked through, about 10 minutes longer.

10. Remove from oven and let rest 5 minutes. Then split, fill and serve with desired fillings.

11. Add either fried egg with avocado slice or black beans with cheese “queso de mano” and tomato.

Yields 4 servings.

Nutritional information (per serving): Calories: 225; Fat: 4g; Sodium: 150mg; Carbohydrates: 41; Fiber: 6g; Protein: 8g

vm2002 / iStock / Getty Images Plus

Baked Pumpkin Oatmeal

Salads &Soups WHETHER YOU ARE EATING OUT OR HOSTING A DINNER PARTY, STARTING WITH A SALAD OR SOUP IS A GREAT WAY TO ADD MORE VEGETABLES TO YOUR DAILY INTAKE. WHEN PREPARED CORRECTLY, THEY CAN PROVIDE A GOOD SOURCE OF FIBER TO FIGHT OFF YOUR HUNGER AS YOU WAIT FOR THE MAIN ENTRÉE. TRY PAIRING ONE OF OUR SALAD

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RECIPES WITH YOUR LUNCH OR DINNER.

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44 Cooking Up a Fresh Start vm2002 / iStock / Getty Images Plus

Balela Salad

Chickpea Salad

Ingredients: 2 cups cooked garbanzo beans, drained and rinsed 1 red bell pepper, diced 1 yellow bell pepper, diced 1 1/2 cups cherry tomatoes, halved 1/2 cup sun-dried tomatoes, diced 1 cup cucumber, diced 1/4 cup red onion, diced 10 olives, chopped 5 green onions, sliced thinly 1 garlic clove, minced 2 cups baby arugula 8 tablespoons fresh mint, chopped 1/2 cup fresh parsley, chopped 1/8 cup olive oil Zest of one lemon Juice of one lemon 1/4 teaspoon of salt 1/4 teaspoon chili flakes 1/4 teaspoon dried oregano

Ingredients: 1 tablespoon Dijon mustard 1 tablespoon tahini paste or olive oil 1 teaspoon apple cider 1/2 teaspoon pepper 1 can (16 ounces) of unsalted chickpeas, drained, or 2 cups home-cooked chickpeas 2 celery stalks, diced 1/2 apple, diced 1 teaspoon dried dill Directions: 1. Whisk together mustard, tahini, apple cider and pepper.

2. Drain and rinse chickpeas, place in bowl.

Using fork, smash chickpeas. Mix in celery and apple.

3. Fold in sauce to chickpea mixture. Add pepper to taste. Refrigerate and serve.

Yields 4 servings.

Directions: 1. Place all ingredients, except baby arugula, in a mixing bowl.

2. Mix well.

3. In a separate dish, arrange baby arugula into a bed and top with Balela Salad.

4. Serve with warm pita and tahini, if desired.

5. Top with 1/4 teaspoon dried oregano.

Nutritional information (per 1/2-cup serving): Calories: 177; Fat: 4g; Saturated fat: 0g; Sodium: 62mg; Carbohydrates: 28g; Protein: 8g

Nutrition Tip Chickpeas are an excellent source of protein. They are rich in selenium, iron, Vitamin B-6 and magnesium.

They are also good sources of Vitamin K, folate, phosphorus, zinc, copper, manganese and choline.

Culinary Tip Balela is a Middle Eastern-style garbanzo bean (chickpea) salad drizzled with an oily, spiced vinaigrette. Variations of this nutritious garbanzo salad can be found in almost every country that surrounds the Mediterranean Sea. This recipe is versatile; it can be served as an entrée or made into a delicious plant-strong sandwich/wrap. Leftovers can be refrigerated for up to 3 days.

Yields 8 servings.

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Nutritional information (per serving): Calories: 128; Fat: 5g; Sodium: 258mg; Carbohydrates: 20g; Fiber: 4g; Protein: 4g

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HOW TO MAKE SALAD IN A JAR Ingredients: Use this basic ingredient list or substitute with your favorite vegetables to create a salad jar recipe customized to your liking.

1/4 cup bell peppers, diced 1/4 cup tomatoes, sliced 1/4 cup carrots, shredded 1/4 cup cucumber, sliced 1 cup leafy greens, such as lettuce, kale, arugula, spinach, endive or spring mix 1-2 tablespoons vinaigrette dressing

Mix It Up Make this recipe your own by adding your favorite fruit.

Directions: 1. In a clean 16- to 24-ounce mason jar, add olive vinaigrette dressing. (Alternative: mix 1 tablespoon olive oil with 2 tablespoons red wine vinegar or lemon juice and a pinch of salt.)

2. Place cucumbers, carrots and peppers (or other hard vegetables) into the jar to form the first layer on bottom.

3. Top the first layer with tomatoes (or other soft vegetables).

4. Fill remaining space in jar with leafy greens.

5. Refrigerate until ready to eat.

6. Before serving, shake jar to mix ingredients and toss salad into a bowl.

Yields 1 serving.

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Ingredients: 1 container (16 ounces) of strawberries, hulled and chopped 1 pound green grapes, halved 1 cup blueberries 1 cup mango, peeled and diced Juice of 1 lime 1/2 teaspoon vanilla extract 10 mint leaves, finely chopped

2. In a second bowl, whisk together the lime juice and vanilla extract. Stir in mint leaves.

3. Pour dressing over fruit and stir until evenly combined.

4. Place salad in the refrigerator and chill for at least 30 minutes before serving.

Directions: 1. Place sliced fruit in a large bowl.

Nutritional information (per serving): Calories: 80; Fat: 0g; Sodium: 2mg; Carbohydrates: 20g; Protein: 1g

Cooking Up a Fresh Start

Yields 8 servings.

Turn the salad into a meal by adding: 1/2 cup cooked quinoa 1/2 cup beans, such as garbanzo 1/4 cup of a low-fat cheese

Mix It Up A fun way to eat your salad, change up the layers or assemble in any order you’re in the mood for.

EasyBuy4u / E+/ Getty Images

Fresh Fruit Salad

Nutritional information (per serving), excluding additional items: Calories: 50; Fat: 0g; Carbohydrates: 10g; Protein: 4g; Dressing (1 teaspoon olive oil): Calories: 120; Fat: 14g; Carbohydrates: 0g

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48 Cooking Up a Fresh Start jenifoto / iStock / Getty Images Plus

Savory Watermelon Salad

Mango-Kiwi Chicken Salad

Mango-Cucumber Salad

Ingredients: 2 cups watermelon, cubed 2 cups salad greens (spring mix, mesclun salad mix, arugula or other favorite) 1 cup tomato (yellow if available) or 1 cup yellow grape tomatoes 1/4 cup cucumber, diced 1/4 cup red onion, diced (optional) 1/2 cup low-fat feta cheese  Directions: 1. Cube watermelon flesh into small, bitesize pieces, removing and discarding any seeds.

2. Dice the tomato if using whole; if using grape tomatoes, cut in halves. Also, dice onion and cucumber.

3. In a large bowl, combine the melon, cucumber, onion, tomato and feta.

4. Place a half cup of greens on a plate.

Top with 1 cup of the watermelon mixture.

5. If desired, drizzle fresh lemon juice or a homemade vinaigrette. See How to Make Your Own Salad Dressings on page 61.

Ingredients: 3 large mangos, peeled and cut into 1/2-inch cubes (about 2 cups) 4-5 k iwis, peeled, cut into 1/2-inch cubes (about 2 cups), divided 2c ups cooked rotisserie or other leftover grilled chicken, diced 1/2 cup low-fat plain Greek yogurt 2 tablespoons fresh ginger, finely grated 1 tablespoon fresh lime juice, plus zest from peel 1 tablespoon sliced fresh mint, plus sprigs for garnish 6 cups spinach, chopped 1/4 cup roasted salted cashews, halved Salt and pepper to taste

Ingredients: 2 r ipe but firm mangos, peeled and diced into medium chunks 1 cucumber, halved lengthwise and sliced thinly 1 large shallot, sliced thinly into rings 3 garlic cloves, finely grated 1 habanero chile, sliced thinly into strips, seeds removed if less heat is desired 1/4 cup fresh lime juice 1/2 cup chopped cilantro 1 teaspoon kosher salt Freshly ground black pepper

Yields 4 servings.

Nutritional information (per serving): Calories: 115; Fat: 4g; Sodium: 237mg; Carbohydrates: 16g; Fiber: 2g; Protein: 5g

Directions: 1. Grate ginger and place in small strainer set over bowl. Press to extract 4 teaspoons ginger juice; discard solids in strainer.

2. Stir yogurt, ginger juice, lime juice and lime zest in medium bowl.

3. Set aside 1/2 cup of kiwi. Add chicken, mango cubes, remaining 1 1/2 cups of kiwi, and sliced mint; toss to coat.

Season with salt and freshly ground pepper.

4. Divide lettuce among 4 bowls. Mound chicken salad atop lettuce and garnish with cashews, remaining kiwi cubes and mint sprigs.

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Yields 6 servings.

Culinary Tip This salad is like summer in a bowl. The sweetness of the melon, tang of the tomatoes, crunch of the cucumber and saltiness of the feta cheese combine to provide so much flavor you may not even want to add salad dressing.

Nutritional information (per serving): Calories: 220; Fat: 5g; Sodium: 62mg; Carbohydrates: 23g; Fiber: 4g; Protein: 21g

Directions: 1. Toss shallot, garlic, chile, lime juice and salt in a medium bowl.

2. Add mango and cucumber and toss again.

3. Cover and set at room temperature for about an hour, until flavors marinate together. After this, you may chill, if desired.

4. To serve, add cilantro and toss well; season generously with pepper.

Yields 3 servings.

Nutritional information (per serving): Calories: 55; Fat: 0.5g; Sodium: 3mg; Carbohydrates: 14g; Fiber: 2g; Protein: 1g

More Inspiration For ideas on how to make a simple and healthy vinaigrette, see How to Make Your Own Salad Dressings on page 61.

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Beet the Garden Plate Ingredients: 1 bunch beets (2 to 3 beets) with greens 1 cup garbanzo beans 1 bunch radishes (3 to 4 radishes) with greens 1/2 cup onion, diced 3 garlic cloves 3 sprigs fresh thyme or 1/4 teaspoon dried thyme 1/2 cup mint leaves 2 cups raw spinach Juice of 1 lemon 3 tablespoons olive oil 2 cups cooked wild rice blend Salt and pepper to taste

of salt and pepper in a blender to make dressing. Set aside.

3. Wash beets and radishes. Cut off their green tops and set aside.

4. Wrap beet roots, radishes, 2 sprigs of thyme and 1 garlic clove in foil. Place on cooking tray and roast for 45 minutes or until radishes and beets are fork tender.

5. Meanwhile, wash and roughly chop greens from beets and radishes and mince remaining garlic.

6. In a heated sauté pan, add 1 tablespoon olive oil, onions and garlic. Cook till onions and garlic are translucent and aromatic.

7. Add beet greens and spinach and cook on medium heat, stirring until greens are wilted and tender, about 5 to 6 minutes.

Remove from heat when done.

8. Remove beets and radishes from oven and let cool. Reserve roasted garlic.

9. Peel and cut beets into cubes and set aside. Slice roasted radishes and set aside.

10. Mix cubed beets and garbanzo beans in a bowl and add enough dressing to coat.

11. Assemble in a bowl or plate the wild rice and top with the beet greens, beet and garbanzo mixture and radishes. Drizzle more dressing over top, if desired.

Ingredients: 2 cups fresh Gulf blue jumbo lump crab meat 1 Hass avocado, diced 1/2 cup pineapple, diced small 1/2 cup mango, diced small 1/2 cup red and green peppers, diced small 1/4 cup celery, diced small 1/4 cup scallions, thinly sliced 1 tablespoon cilantro, finely chopped

1/4 cup mango, puréed 2 teaspoons Dijon mustard 1 teaspoon garlic, minced 1 teaspoon jerk seasoning 1 teaspoon salt ` Garnish: 1/2 cup macadamia nuts, chopped and roasted Cilantro, sprinkle to taste

2. Add crab meat and avocado. Stir.

3. Mix vinaigrette ingredients in a small bowl and combine with the crab mixture.

4. Serve and garnish with macadamia nuts and cilantro.

Vinaigrette ingredients: 1/2 cup extra virgin olive oil 2 tablespoons fresh lemon juice 2 tablespoons fresh lime juice

Directions: 1. Combine pineapple, mango, red and green peppers, celery, scallions and cilantro in a large bowl.

Directions: 1. Preheat oven to 350°F. 2. Combine lemon juice, garlic, chopped mint, 2 tablespoons olive oil and a pinch

Yields 6 servings.

Nutritional information (per serving): Calories: 246; Total fat: 6g; Saturated fat: 1g; Sodium: 186g; Carbohydrates: 36g; Fiber: 6g; Protein: 9g

Caribbean Crab Salad

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Yields 4 servings or 6 servings if served as an appetizer.

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Nutritional information (per serving): Calories: 269; Fat: 19g; Saturated fat: 3g; Carbohydrates: 26g; Fiber: 10g; Protein: 7g

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Creamy Carrot and Ginger Soup

Susan Keeley’s Vegetable Gumbo

Ingredients: 4 large carrots, peeled and chopped 1 teaspoon garlic, minced 1 ounce ginger root, peeled and grated Juice of 1 large navel orange 16 ounces low-sodium vegetable broth 4 ounces light coconut milk 1/2 gala apple

Ingredients: 1 tablespoon extra virgin olive oil 4 garlic cloves, peeled and minced 3 /4 cup Spanish onion, diced 3/4 cup red onion, diced 2c ups red potatoes, boiled and sliced 1/2 bunch celery, diced 1/2 cup broccoli florets 1/2 cup cauliflower florets 1/2 cup large diced yellow squash 1/2 cup zucchini, diced 3 carrots, diced 2 1/4 teaspoons each chopped parsley, basil and oregano 3/4 teaspoon each thyme, black pepper and cayenne pepper (3/4 teaspoon of cayenne pepper is very hot so reduce or omit as desired) 1 can (28 ounces) crushed tomatoes 1 tablespoon Worcestershire sauce 1 can (11.5 ounces) no-salt added tomato juice, V8 1/2 cup water 1/4 cup white wine 2 tablespoons lemon juice Tabasco sauce to taste

Topping: drizzle with coconut milk and top with mirco-greens Directions: 1. Add carrots, garlic and ginger to hot pot; deglaze with orange juice, cooking carrots in juice for 5 minutes.

2. Add broth and coconut milk to pot; bring to a boil. Cover, reduce heat and simmer 15 minutes or until carrots are tender. Remove from heat.

3. Place half of carrot mixture in a food processor or blender and add apple.

Process 20 seconds or until smooth.

Pour puréed mixture into a large bowl.

Repeat procedure with remaining carrot mixture.

4. Return mixture to pan. Cook over medium heat until thoroughly heated.

Yields 4 servings.

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Nutritional information (per 8-ounce serving): Calories: 85; Fat: 0.5g; Saturated fat: 0g; Sodium: 185mg; Carbohydrates: 18g; Fiber: 3g; Protein: 1g

Directions: 1. Heat olive oil in large pot. Add garlic and onion and sauté briefly, just until fragrant.

2. Add the remaining vegetables and seasoning and sauté until tender (about 10 minutes).

3. Add the broth ingredients and bring to boil. Then reduce heat and simmer for about 30 minutes.

Yields 6 servings.

“WE ENJOY SHARING THIS HEARTY VEGETABLE GUMBO. IT IS NOT ONLY DELICIOUS BUT IT’S GOOD FOR YOU; THERE’S VEGETABLES WITH EVERY SPOONFUL.” – Brian E. Keeley, Chief Executive Officer and President, Baptist Health South Florida

Nutrition Tip Ginger has many anti-inflammatory benefits.

Our Creamy Carrot and Ginger Soup can be used to relieve digestive stress and help boost immunity.

Nutrition Tip Homemade soups are very easy to make and can be very nutritious, but be cautious when eating out, as they can be very high in sodium.

Nutritional information (per 8-ounce serving): Calories: 193; Total fat: 2g; Saturated fat: 0g; Sodium: 392mg; Carbohydrates: 36g; Fiber: 8g; Protein: 7g The Baptist Health Way

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Ingredients: 3 tablespoons freshly squeezed lemon juice 1 tablespoon red wine vinegar 1 tablespoon parsley, chopped 1 garlic clove, smashed and finely chopped to a paste Kosher salt and freshly ground black pepper 1/4 cup extra virgin olive oil 1 cup quinoa, cooked* 1 cup diced tomato, no seeds 1 cup diced red pepper 1 cup cooked corn 1 ounce feta cheese, for sprinkling Mixed greens

Avocado Dressing: 3 ounces of frozen avocado or 1 avocado 1/4 cup Greek yogurt 1/2 cup water (more as needed to adjust consistency) 1 cup cilantro leaves and stems 1 small garlic clove A squeeze of lime juice Directions: 1. Transfer cooked quinoa to a bowl, fluff with a fork and cool down.

2. In a separate bowl, whisk together the lemon juice, parsley, garlic and some salt and pepper.

3. Slowly whisk in the oil until emulsified.

4. Cover and refrigerate for at least 1 hour.

5. Before serving, toss with mixed greens and sprinkle feta cheese on top.

6. Finish with a drizzle of avocado dressing.

Yields 4 servings.

Nutritional information (per serving): Calories: 343; Fat: 22g; Sodium: 549mg; Carbohydrates: 26g; Fiber: 5g; Protein: 15g

Nutrition Tip Whole grains, such as quinoa and farro, provide essential vitamins, minerals and fiber that help regulate the digestive system and keep you feeling fuller and more satisfied. Quinoa is gluten-free, high in protein and contains essential amino acids that are important for building muscle and regulating the immune system.

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*Refer to How to Cook Quinoa recipe on page 72.

Karel’s Granddaughter Maddy’s Great Vegetarian Chili Ingredients: 1 tablespoon extra virgin olive oil 1 onion, chopped 1 teaspoon ground cumin 1 red or yellow bell pepper, chopped 1 jalapeño pepper, chopped 4 garlic cloves, chopped 2 cans (15 ounces) crushed tomatoes 1 tablespoon chili powder 1c an (15 ounces) kidney beans, drained 1 can (15 ounces) garbanzo beans, drained 1 can (15 ounces) black beans, drained 1 can (15 ounces) corn, drained 1p ackage of GMO-free soy crumble Salt and pepper to taste Directions: 1. Sauté peppers, onion and garlic in olive oil until soft.

2. Add soy crumbles and simmer for a few minutes.

3. Add all remaining ingredients and simmer for additional 20 to 30 minutes.

Yields 12 servings.

Nutritional information (per 6-ounce serving): Calories: 336; Fat: 6g; Sodium: 456mg; Carbohydrates: 31g; Fiber: 18g; Protein: 31g

“THIS IS MY FAVORITE DISH TO MAKE WITH MY FRIENDS WHILE AWAY AT SCHOOL. IT’S SO EASY TO MAKE AND EVERYONE LOVES IT. WE PAIR IT UP WITH MY SISTER HUNTER’S BAKED CHIPS.” – Maddy

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Quinoa Salad With Avocado Dressing

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Watermelon Gazpacho Ingredients: 10 cups fresh watermelon, diced 1 1/2 cups fresh tomatoes, diced 1 cup cucumber, diced 1 red bell pepper, seeded and diced 1/3 cup red onion, diced 1/3 cup cilantro 1/2 cup fresh mint leaves 2 garlic cloves 2 tablespoons extra virgin olive oil Juice of one lemon Juice of one lime 1 jalapeño, seeded 1/2 teaspoon cumin Fresh ground black pepper to taste

Directions: 1. Place all ingredients in a food processor or blender and blend until smooth.

2. Chill in refrigerator for at least 1 hour.

3. Garnish with a small amount of diced cucumber, tomato, onion and/or cilantro before serving.

Yields approximately 10 servings.

Nutritional information (per serving): Calories: 84; Fat: 3g; Saturated fat: 0.5g; Sodium: 6mg; Carbohydrates: 15g; Fat: 2g; Protein: 2g

Culinary Tip This very easy adaptation of the traditional Spanish tomato soup, served cold, showcases watermelon in a savory way.

Bo Boulenger’s Fish Chowder

Directions: 1. In stockpot, heat butter and brown onions and vegetables. Add broth and potatoes. Bring to a boil.

2. Simmer for 20 minutes until potatoes soften. Stir in evaporated skim milk.

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3. Pour some of the broth into a cup or bowl and add cornstarch to make roux.

4. Pour roux back into chowder and stir.

5. Add fish and cook for 4 to 5 minutes, just enough to blanch the fish. Stir gently to avoid breaking up fish.

6. Serve with crusty warm bread and hot sauce.

Yields 8 servings.

Nutritional information (per 1/2-cup serving): Calories: 305; Fat: 5g; Saturated fat: 2g; Sodium: 438mg; Carbohydrates: 26g; Fiber: 2g; Protein: 20g

“I ENJOY MAKING THIS ONEPOT MEAL FOR MY FAMILY AND FRIENDS WITH OUR FRESH CATCH, ESPECIALLY WHEN CAMPING OUT IN THE BAHAMAS. IT CAN EASILY BE MADE ON A GAS GRILL.” – Bo Boulenger, Executive Vice President and Chief Operating Officer, Baptist Health South Florida

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Ingredients: 4 celery stalks, chopped 2 large carrots, chopped 1 cup onions, chopped 2 tablespoons Irish butter 16 ounces chicken broth 2 large yellow potatoes, cubed 1 can (14 ounces) evaporated skim milk 1 tablespoon corn starch 1 1/2 pounds of any firm white fish, cut in 2-inch pieces Hot sauce to taste

Salsas, Sauces &Dressings FEW THINGS COMPLETE A SOCIAL GATHERING QUITE LIKE A GOOD SALSA. DISCOVER OUR WIDE ARRAY OF SAUCE AND SALSA RECIPES AND GIVE THEM A TRY DURING YOUR NEXT DINNER PARTY OR GET-TOGETHER. FROM FRESH SALSAS TO HOMEMADE SALAD DRESSINGS, THESE RECIPES ARE SURE TO ADD FLAVOR TO YOUR MEALS AND

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PLEASE YOUR TASTE BUDS.

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Watermelon Salsa Ingredients: 6 cups fresh, seedless watermelon, diced 2 tomatoes, diced 1 red bell pepper, seeded and diced 1 red onion, finely diced 1 tablespoon tamari sauce 1 tablespoon chopped garlic 2 jalapeños, seeded and minced Juice of one lemon Juice of one lime 1/4 cup fresh parsley, chopped Black pepper to taste Directions: 1. Make sure all items are diced finely.

2. Combine all ingredients gently and refrigerate overnight or for at least an hour to allow flavors to marinate.

Yields 5 servings.

Culinary Tip

Ingredients: 1 cup ripe mango, diced finely 1 cup pineapple, diced 1/2 cup cucumber, diced 1/2 cup tomatoes, diced 1/2 cup red onion, chopped 1/2 cup red pepper, diced 1/4 cup packed fresh cilantro leaves, chopped 1 large lime, juiced (about 1/4 cup lime juice) 1/8 to 1/4 teaspoon salt to taste Directions: 1. In a serving bowl, combine mango, pineapple, cucumber, tomato, red onion, red pepper and cilantro.

2. Drizzle with the juice of one lime.

3. Toss well to mix the ingredients.

4. Season with salt to taste. For best flavor, allow the salsa to rest for 10 minutes or longer.

5. Serve over grilled fish or chicken, or use to liven up any dish with tropical flavor.

Yields 7 servings.

Culinary Tip Summer is the perfect time for light and refreshing dips and snacks. This salsa packs a great surprise: diced watermelon that adds fiber and a modicum of sweetness along with your spice. For an additional healthy option, serve with fresh veggies such as slices of zucchini, yellow squash or cucumber that can act as “chips.”

Nutritional information (per 1/2-cup serving): Calories: 32; Fat: 0g; Saturated fat: 0g; Sodium: 44mg; Carbohydrates: 8g; Fiber: 1g; Protein: 0g

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Tropical fruit, such as mango and pineapple, can add distinctive flavor and a variety of nutrients to your diet. The Mango-Pineapple Salsa is nutritious, low in calories, versatile and can be added to salads, baked goods, sauces and other types of dishes.

Nutritional information (per serving): Calories: 93; Fat: 1g; Saturated fat: 0g; Sodium: 209mg; Carbohydrates: 22g; Fiber: 3g; Protein: 3g

Mango-Pineapple Salsa

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HOW TO MAKE YOUR OWN SALAD DRESSINGS STRAWBERRY BALSAMIC VINAIGRETTE SALAD DRESSING Ingredients: 4 strawberries 1/2 cup balsamic vinegar 1 teaspoon Dijon mustard 1 tablespoon orange juice and zest 1/2 cup olive oil Directions: 1. Muddle strawberries in a mason jar.

2. In a bowl, whisk together vinegar, mustard, orange juice and zest.

3. Pour whisked ingredients into the mason jar with the strawberries.

4. In the jar, add oil and whisk all together until thickened. Refrigerate to cool.

5. Pour over salad and enjoy.

Yields 18 servings.

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Nutritional information (per 1-tablespoon serving): Calories: 76; Fat: 4g; Sodium: 5mg; Carbohydrates: 2g; Protein: 0g

Nutrition Tip Many store-bought bottles of salad dressings and sauces are loaded with salt, fat, sugar and unnecessary ingredients to preserve it. Making your own dressing with nutritious ingredients allows you to keep it healthy.

BLACKBERRY VINAIGRETTE

RASPBERRY VINAIGRETTE

Ingredients: 1/2 cup red wine vinegar 1/2 cup fresh blackberries, muddled 1 tablespoon honey 1 tablespoon Dijon mustard 1/8 teaspoon each of salt and pepper 1/2 cup olive oil 2 teaspoons dried rosemary (or 1 tablespoon fresh)

Ingredients: 1/4 cup fresh raspberries, muddled 1/4 cup white wine vinegar 1/4 cup apple cider vinegar 1/2 cup olive oil 1 tablespoon honey

Directions: 1. Whisk together first five ingredients.

2. Add olive oil and herbs. Whisk well until incorporated.

3. Refrigerate to cool.

4. Pour over salad and enjoy.

Directions: 1. Combine in blender or mason jar.

2. Refrigerate to cool.

3. Pour over salad and enjoy.

Yields 16 servings.

Nutritional information (per 1-tablespoon serving): Calories: 61; Fat: 6g; Sodium: 0mg; Carbohydrates: 2g; Protein: 0g

Yields 16 servings.

Nutritional information (per 1-tablespoon serving): Calories: 55; Fat: 5g; Sodium: 26mg; Carbohydrates: 2g; Protein: 0g

BASIC CREAMY DRESSING Ingredients: 1 cup plain yogurt 1/4 cup extra virgin olive oil 2 tablespoons chives, dried 2 tablespoons dill, dried 2 tablespoons lemon juice

Culinary Tip Salad dressing can range from just one ingredient — such as squeezing fresh lemon, lime or orange juice on your greens — to a bit of Dijon mustard and vinegar mixed together or a combo of four or five ingredients when you’re feeling creative. There are no rules, as long as it tastes good to you.

Directions: Mix and refrigerate.

Yields 20 servings.

Nutritional information (per 1-tablespoon serving): Calories: 25; Fat: 2g; Sodium: 7mg; Carbohydrates: 1g; Fiber: 0g; Protein: 1g

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HOW TO MAKE YOUR OWN SAUCES LEMON DRIZZLE

TZATZIKI

Great over Savory Watermelon Salad!

Ingredients: 2 cups plain, nonfat Greek yogurt 1E nglish cucumber, grated and strained or finely diced 1/4 cup fresh dill, finely chopped Juice from 1/2 fresh lemon 2 garlic cloves, finely minced 2 tablespoons extra virgin olive oil 1/4 teaspoon salt

Directions: Combine in mason jar and shake vigorously until well-blended.

AVOCADO CREMA Ingredients: 1 large ripe Hass avocado 1/2 cup plain nonfat Greek yogurt Juice from 1/2 lime Salt and pepper to taste Directions: 1. Slice avocado in half and remove pit.

2. Combine avocado, yogurt, lime juice, salt and pepper in a blender or bowl.

Blend or mash until smooth.

Yields 6 servings.

Nutritional information (per serving): Calories: 54; Fat: 4g; Sodium: 35mg; Carbohydrates: 4g; Protein: 2.5g

Nutrition Tip Looking for healthier toppings for your taco? This recipe can be used as an alternative to sour cream or mayonnaise.

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Yields 20 servings.

Nutritional information (per 1-tablespoon serving): Calories: 47; Fat: 5g; Saturated fat: 1g; Sodium: 8mg; Carbohydrates: 1g; Fiber: 0g; Protein: 0g

CILANTRO LIME PESTO Ingredients: 1 cup packed cilantro 1/2 cup packed parsley 1/4 cup walnuts 1/3 cup extra virgin olive oil 3 tablespoons Parmesan cheese 1 teaspoon lime zest 2 tablespoons lime juice Directions: 1. Place all ingredients in a food processor or blender and pulse until smooth.

2. Add salt and pepper to taste.

Yields 12 servings.

Nutritional information (per 1-tablespoon serving):Â Calories: 58; Fat: 6g; Saturated fat: 1g; Sodium: 28mg; Carbohydrates: 0g; Fiber: 0g; Protein: 1g

Directions: 1. Place cucumber (grated or finely diced) in strainer with bowl below.

Add salt to allow excess water to drain while preparing the rest of the recipe.

2. In a medium bowl, combine Greek yogurt, dill, lemon juice and garlic.

Stir.

3. With a spoon, press/stir cucumber in strainer prior to removing.

4. Add cucumber to medium bowl with the rest of the ingredients. Stir to mix ingredients well.

5. Refrigerate at least 1 hour for maximum flavor.

Yields 16 servings.

Nutritional information (per 2-tablespoon serving): Calories: 30; Fat: 2g; Carbohydrates: 1g; Sodium: 48mg; Protein: 3g

Nutrition Tip This recipe, made with nonfat Greek yogurt, is low in saturated fat to promote heart health and is a good source of probiotics, which aids with gut health. It is also a good source of protein.

Lilechka75 / iStock / Getty Images Plus

Ingredients: 1/2 cup fresh squeezed lemon juice 1/2 cup extra virgin olive oil 2 tablespoons red wine vinegar 1 t ablespoon fresh oregano, minced, or 1/2 teaspoon dried oregano Pepper to taste

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HOW TO MAKE YOUR OWN SEASONINGS

ASIAN FLAVOR STARTER Ingredients: 1 teaspoon ginger, grated or finely minced 1 teaspoon garlic, grated or finely minced 2 teaspoons vegetable oil 1/2 teaspoon sesame oil Red pepper flakes, hot sauce or similar, if desired

Directions: 1. Heat a frying or sautĂŠ pan. Add enough vegetable oil of your choice to coat bottom of pan.

2. Add aromatics. For Asian, add a garlic-ginger blend; for taco seasoning, add diced onion then the dried spice blend; for any other combo, add garlic, onions and other flavors.

3. Let aromas develop, but not burn before adding proteins, vegetables or any ingredients of choice. Stir.

4. Add additional flavorings such as citrus zest, juice, herbs, salt and pepper 1 to 2 minutes before ingredients are done to your liking.

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HOMEMADE TACO SEASONING Ingredients: 1/4 teaspoon cayenne (or more to taste) 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/4 teaspoon crushed red pepper flakes 1/4 teaspoon dried oregano 1/2 teaspoon paprika 1 1/2 teaspoons ground cumin 1 teaspoon ground pepper

Nutrition Tip Store-bought seasoning packets are very high in salt. Now you can make your own salt-free options. If you need a little bit of salt, start with adding just a pinch to this recipe as needed.

From left: Lucy Lambriex / DigitalVision / Getty Images; fcafotodigital / E+/ Getty Images

Other Flavors: Orange, lemon or lime zest Citrus juice, freshly squeezed Vinegars: apple cider, rice or balsamic Fresh or dried herbs Dried spices Mustards

Snacks IN BETWEEN MEALTIMES, YOU MAY FIND YOURSELF HUNGRY. SNACKS SHOULD BE SMALL MEALS THAT SUPPLY YOUR BODY WITH ANY MISSING NUTRIENTS NOT EATEN AT A MEAL AND CONTAIN A BALANCE OF NUTRIENTS THAT LEAVE YOU FEELING FULL. JUST SAY “NO” TO THE CHIPS AND CANDY BARS IN THE VENDING MACHINE AND TRY

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ONE OF OUR NUTRIENT-RICH SNACK RECIPES INSTEAD.

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66 Cooking Up a Fresh Start KucherAV / iStock / Getty Images Plus

Roasted Chickpeas

Hummus Two Ways

Ingredients: 1 can (15 ounces) chickpeas (garbanzo beans) 1 teaspoon extra virgin olive oil 1/8 teaspoon chili powder 1/8 teaspoon smoked paprika 1/8 teaspoon garlic powder 1/8 teaspoon salt Fresh rosemary

Ingredients: 1 can (15 ounces) low-sodium chickpeas, drained, reserve liquid 1/4 cup tahini 1/4 cup lemon juice 2 garlic cloves, crushed Garnish: paprika, extra virgin olive oil and parsley

Directions: 1. Preheat oven to 400°F. 2. Rinse and drain chickpeas. Dry chickpeas by blotting with paper towel.

3. Spread chickpeas on baking sheet.

4. Pour olive oil and sprinkle seasonings and fresh herbs on top of chickpeas.

5. Roast chickpeas for 20 to 30 minutes, stirring them or shaking the pan every 10 minutes until chickpeas are golden and slightly darkened, dry and crispy on the outside and soft in the middle.

Yields 4 servings.

Nutritional information (per 1/2-cup serving): Calories: 153; Fat: 2.5g; Carbohydrates: 27g; Sodium: 250mg; Protein: 6g

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Nutrition Tip Roasted chickpeas make a great healthy snack. Loaded with protein and fiber, they are low in calories and provide a crunchy bite that will fill you up.

Directions: 1. Combine all ingredients except garnish in a mini food processor and begin to process on “purée” setting.

2. Add reserved chickpea liquid (approximately 1 to 2 tablespoons) to make a smooth puree.

3. Best if served after chilling for 1 to 2 hours.

Optional: For color and nutrient boost, add 1 roasted beet or 4 packaged baby beets, cubed.

After hummus is made, as per directions above, add beets to food processor until smoothly blended.

Yields 2 cups.

Nutritional information (per 2-tablespoon serving), excluding beets: Calories: 53; Sodium: 35mg; Carbohydrates: 5g; Fat: 3g; Protein: 2g

Roasted Carrot Pepper and Garbanzo Bean Hummus Ingredients: 1/2 pound carrots, peeled and cut into cubes 1 large red, yellow or orange bell pepper, cut into cubes 1 can (15 ounces) garbanzo beans, drained 7-8 garlic cloves, peeled 2 teaspoons thyme, chopped 2 teaspoons rosemary, chopped 1 tablespoon extra virgin olive oil Juice of 1 lemon 5 tablespoons tahini Pinch red pepper flakes Salt and pepper to taste

Directions: 1. Preheat oven to 375°F. 2. Toss carrots, pepper and garlic with olive oil, salt and pepper, thyme, rosemary and roast in oven for approximately 25 to 30 minutes.

3. Move vegetables to blender and add remaining ingredients. Blend until desired consistency. Add additional olive oil or salt and pepper as needed.

4. Serve with cut vegetables or crackers of your choice.

Yields 20 servings.

Nutritional information (per 1-ounce serving), excluding sides: Calories: 74; Fat: 4g; Saturated fat: 0g; Sodium: 46mg; Carbohydrates: 8g; Fiber: 3g; Protein: 3g

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Ingredients: 1 cup raw cashews 1/2 cup almond butter 1 cup pitted Medjool dates 2 teaspoons vanilla extract 1/4 teaspoon fine sea salt

Fun Facts About Eggplant • It is a good source of fiber, which is important for your heart and digestive tract.

• Eggplant is a member of the nightshade (or potato) family.

• It is often used as a meat substitute.

• Eggplant can be purple, green, white or striped; pear or cylindrical shaped; and vary in size from the size of a golf ball to that of a football.

• Florida produces the majority of eggplants in the United States.

• Eggplant got its name due to the small, ovalshaped white fruit — which resembled eggs — that grew on the original plant.

Directions: 1. Place cashews in a food processor and pulse until you have a fine meal-like texture.

2. Add almond butter, dates, vanilla and salt.

3. Pulse until a dough that sticks together is formed.

4. Roll the dough portions (or scoop with a cookie scoop) into golf-ball sized portions.

5. Keep energy bites in the refrigerator for up to a week or freeze any leftovers.

Yields 15 servings.

Nutritional information (per serving): Calories: 130; Fat: 8g; Carbohydrates: 12g; Sodium: 43mg; Protein: 4g

Nutrition Tip These energy bites are the perfect pre-run or on-the-go snack! Full of flavor, fiber and a just a hint of natural sweetness.

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“Eggcellent” Eggplant Dip (Baba Ganoush) Ingredients: 1 eggplant 2 tablespoons tahini 1 tablespoon lemon juice 1 garlic clove 1/2 teaspoon ground cumin Pinch or 1/4 teaspoon sea salt (optional) Directions: 1. Preheat oven to 400°F. 2. Rinse eggplant under running water and dry. Optional: peel skin with vegetable peeler.

3. Chop eggplant into cubes.

4. Line baking tray with parchment paper.

Place eggplant cubes on tray.

5. Bake for 45 minutes or until eggplant is soft and lightly browned.

6. Remove from oven and allow to cool.

7. In a food processor, add chopped eggplant to the rest of the ingredients.

Blend until smooth and creamy.

8. For best taste, allow to sit in refrigerator at least a couple of hours.

9. Enjoy with whole-grain bread or crackers or your favorite vegetables.

Yields 4 servings.

Nutritional information (per 1/4-cup serving): Calories: 55; Fat: 4g; Saturated fat: 1g; Sodium: 48mg; Carbohydrates: 4g; Fiber: 2g; Protein: 2g

From left: jopelka / iStock / Getty Images Plus; Courtesy Of Baptist Health

No-bake Almond Butter Energy Bites

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From left: jopelka / iStock / Getty Images Plus; Courtesy Of Baptist Hospital

Karel’s Granddaughter Hunter’s Baked Tortilla Chips Ingredients: 10 corn tortillas 1 teaspoon chili powder 1 teaspoon ground cumin Salt and pepper to taste

Make this recipe your own by adding your favorite nuts and dried fruit.

Trail Mix

Kale Chips

Ingredients: 1 cup unsalted, unbuttered, air-popped popcorn 1 cup mini-pretzels 1/2 cup dried goji berries 1/2 cup shelled unsalted pistachios 1/2 cup slivered almonds 1 cup dried papaya or mango, unsweetened 1 cup whole-grain cereal

Ingredients: 1 l arge bunch kale, tough stems removed, leaves torn into pieces (about 16 cups) 2 teaspoons extra virgin olive oil 1/4 teaspoon salt

Directions: 1. Combine all the ingredients in a bowl and place in sealable bags or plastic cups with lids.

2. Store in a cooler or at room temperature.

Yields 8 servings.

Nutritional information (per 1/2-cup serving): Calories: 183; Fat: 8g; Saturated fat: 1g; Sodium: 258mg; Carbohydrates: 24g; Fiber: 3g; Protein: 5g

Directions: 1. Position racks in upper third and center of oven. Preheat to 400°F. 2. Pat kale dry with a kitchen towel and transfer to a bowl.

3. Drizzle with oil and sprinkle with salt and massage onto the kale leaves to evenly coat.

4. Fill two rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap.

5. Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total.

Yields 6 servings.

Nutritional information (per 2-cup serving): Calories: 104; Fat: 2g; Saturated fat: 0g; Sodium: 147mg; Carbohydrates: 18g; Fiber: 3g; Protein: 5g

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Directions: 1. Preheat oven to 350°F. Grease baking sheet with cooking spray.

2. Cut tortillas into 8 wedges and place in single layer on cookie sheet. Combine remaining ingredients and sprinkle on chips.

3. Combine remaining ingredients and sprinkle on chips.

4. Bake approximately 15 minutes, rotating pan, until brown.

Yields 5 servings.

Nutritional information (per serving): Calories: 108; Fat: 2g; Sodium: 46mg; Carbohydrates: 22g; Fiber: 3g; Protein: 3g

“I PREFER MAKING THESE CHIPS OVER EATING A BAG OF GREASY CHIPS.” – Hunter

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Mix It Up

Sides

Grains/Starchy Vegetables SIDE DISHES ARE A GREAT OPPORTUNITY TO INCLUDE VEGGIES, WHOLE GRAINS AND COMPLEX STARCHES IN YOUR MEAL. IN ORDER TO HELP BUILD A BALANCED MEAL, WE ARE DIVIDING SIDES INTO TWO CATEGORIES — STARCHY AND NON-STARCHY. A COMPLETE MEAL MAY CONTAIN A STARCHY SIDE AS WELL AS A NON-STARCHY SIDE. STARCHY SIDES ARE

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EITHER A GRAIN (PREFERABLY WHOLE GRAIN) OR A STARCHY VEGETABLE.

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Quinoa With Black Beans, Corn and Zucchini

Directions: 1. Place quinoa and 2 cups of water in a sauce pan. Set over medium-high heat and bring to a boil.

2. Reduce heat to low, cover and simmer for about 15 minutes or until the quinoa is water-free and fluffy. Remove from heat and set aside.

3. Place black beans, 1/2 cup of water, tamari and vinegar in a small sauce pan.

Bring to a boil and reduce to about a cup. Remove from heat and set aside.

4. Heat olive oil in large skillet. Add garlic, zucchini and corn. Sauté until vegetables caramelize. Remove from heat.

5. Place quinoa in large bowl and fluff with fork. Add black bean mixture and sautéed vegetables; mix together.

6. Garnish with Avocado Creama recipe on page 62.

Yields 6 servings.

Nutritional information (per 1/2-cup serving): Calories: 214; Fat: 7g; Sodium: 57mg; Carbohydrates: 31g; Fiber: 5g; Protein: 8g

Ingredients: 1 cup quinoa, raw 2 cups water or low-sodium stock

HOW TO COOK QUINOA

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Nutrition Tip Quinoa is a whole grain that is naturally high in fiber and protein. To enjoy quick, healthy lunches or dinners throughout the week, cook quinoa in bulk and refrigerate.

Directions: 1. Rinse quinoa in a fine mesh strainer.

2. In a medium saucepan, combine quinoa and liquid. Bring to a boil.

3. Once boiling, bring temperature down to low.

4. Cover and simmer for 15 minutes.

5. Remove lid (away from you to avoid steam). With a fork, check for desired consistency.

6. Remove saucepan from heat and allow to cool.

7. Refrigerate leftover quinoa for up to 6 or 7 days.

Yields 4 to 6 servings.

Nutritional information (per 1/2cup serving), made with water: Calories: 110; Fat: 2g; Fiber: 3g; Sodium: 5mg; Carbohydrates: 20g; Protein: 4g Tips: 1. Always rinse quinoa before cooking.

2. Add salt and pepper to taste.

3. The typical ratio of quinoa to water is 1 cup quinoa and 2 cups water.

For firmer texture, try 1 cup quinoa with 1 1/2 cups water.

4. Looking to give your salads a boost? Add quinoa for a fiber- and protein-rich starch.

5. Some packages of quinoa may mix the red, white and black varieties.

All offer similar nutritional benefits.

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Ingredients: 1 cup quinoa, raw, well rinsed 2 1/2 cups water 1 can (15 ounces) black beans, drained and rinsed 1 teaspoon light tamari 1 tablespoon balsamic vinegar 2 tablespoons extra virgin olive oil 3 garlic cloves, chopped 1/2 cup corn kernels 1 medium zucchini, diced

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74 Cooking Up a Fresh Start sveta_zarzamora / iStock / Getty Images Plus

Butternut Squash Stuffed With Quinoa Ingredients: 1 medium butternut squash 2 teaspoons extra virgin olive oil 3 cups cooked quinoa 4 cups raw kale, stems removed and chopped 2 garlic cloves, minced 1 teaspoon dried oregano 1/4 teaspoon nutmeg 1/4 teaspoon allspice 1 can (15 ounces) low-sodium chickpeas, rinsed and drained Zest of 1 orange, plus 2 tablespoons fresh orange juice 1/4 cup reduced-sugar dried cranberries Roasted pumpkin seeds to garnish Salt and pepper to taste

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Directions: 1. Place a rack in the center of oven and preheat to 425°F. 2. Halve the butternut squash, scoop out the seeds and arrange the halves on a baking tray with a small amount of water, cut side down.

3. Bake 30 minutes* or until the squash is fork tender.

4. Remove from oven and let cool. Reduce oven temperature to 375°F. 5. While the squash is baking, prepare quinoa mixture. In a large skillet, heat olive oil over medium heat. Add garlic

and sauté. Add kale and cook until wilted, about 2 minutes, then reduce heat to medium low. Stir in cooked quinoa, chickpeas, orange zest and orange juice. Add seasonings and stir well. Add cranberries and allow flavors to blend together, cook for 5 minutes, constantly turning.

6. Once the squash is cool enough to handle, scoop out the flesh, leaving a 1/2-inch thick border around the sides and a 3/4-inch border along the bottom.

Dice into small pieces, fold into quinoa stuffing mixture.

7. Stuff kale quinoa filling into the squash halves, then return the squash to the oven. Bake at 375°F until hot, about 10 additional minutes. Sprinkle with pumpkin seeds and serve warm.

*Quick Cook Method. Microwave butternut squash, one half at a time, in microwavesafe container with small amount of water and cut side facing down, for 10 minutes.

Yields 20 servings.

Nutritional information (per 1/2-cup serving): Calories: 202; Fat: 4g; Sodium: 149mg; Carbohydrates: 37g; Fiber: 7g; Protein: 8g

Butternut Squash Hash Ingredients: 3 cups butternut squash, diced 1 cup red bell pepper, diced 1/2 cup carrot, diced 6-8 m edium fresh shallots, peeled and diced 1 Fuji apple, peeled and diced 2 white garlic cloves, chopped 2 tablespoons rice wine vinegar 1 tablespoon amber light honey 1/2 tablespoon chili paste 1 tablespoon olive oil Directions: 1. Heat oil in pan.

2. Add butternut squash, carrot, shallots, red pepper and apple. Cook until tender.

3. Add vinegar, chili paste and honey. Stir and cook for 1 minute. Set aside and keep warm.

Yields 8 servings.

Nutritional information (per 1/2-cup serving): Calories: 109; Total fat: 2g; Sodium: 23mg; Carbohydrates: 24g; Fiber: 3g; Protein: 2g

Nutrition Tip If you’re craving a new twist to your menu, butternut squash is a creative alternative to potatoes. It is a great source of Vitamin A, which is essential for regulating cell growth, eye health, bone health and immune function.

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Pickled Chili Lime Mango With Edamame, Arugula, Red Onion Salad and Cilantro Rice Ingredients: 2 limes, juiced 1 1/2 cups ripe mangos, thinly sliced 1 tablespoon sriracha 1 tablespoon apple cider vinegar 1/2 teaspoon salt 1 t ablespoon chili powder, mild Cilantro Rice: 2c ups brown rice, cooked (or whole grain of your choice) 4 tablespoons water (more as needed) 1/2 cup cilantro, chopped rough 2 tablespoons onion, chopped rough 1 garlic clove, minced Pinch of salt Pinch of pepper Edamame, Arugula and Red Onion Salad: 6 ounces edamame 1/4 cup red onion, sliced thinly and rinsed 1/4 cup red pepper, diced 3 cups baby arugula 5 tablespoons red wine vinegar 2 tablespoons extra virgin olive oil Pinch of salt and pepper

Directions: 1. In a bowl, combine lime juice, apple cider vinegar, sriracha, salt and chili powder.

Whisk well to fully mix ingredients. Add peeled and thinly sliced mango. Set aside.

2. Cook rice according to instructions on package.

3. In a blender, add onion, garlic, salt, pepper, cilantro and water.

4. Pulse until paste forms. Once rice is done cooking, add the paste to the rice and mix well until the color is green throughout.

5. In a bowl, combine arugula, red onions, red pepper and sprinkle on red wine vinegar, olive oil, salt and pepper. Lastly, add edamame and toss to combine.

6. To serve, use the cilantro rice as a base, scoop a generous amount of the pickled mango and place on top of the rice and add a serving of salad on the side.

Yields 4 servings.

Nutritional information (per serving): Calories: 373; Fat: 9g; Sodium: 327mg; Carbohydrates: 62g; Fiber: 8g; Protein: 11g

Baked Latkes Ingredients: 2 pounds potatoes, shredded or grated 1 onion, shredded or grated 2 eggs 1/4 cup flour 1/4 teaspoon baking powder Salt and pepper to taste Nonstick cooking spray Directions: 1. Preheat oven to 425°F. 2. Drain excess liquid from potatoes and onion very well. Mix all ingredients in a large bowl.

3. Spray two baking sheets generously to prevent sticking.

4. Place latke mixture in 1/4-cup portion sizes on baking sheet and flatten.

5. Bake 15 minutes. Turn latkes and bake 10 minutes longer.

6. Top with applesauce or sour cream and serve.

Yields 14 servings.

Nutritional information (per 1 latke, not including toppings): Calories: 71; Sodium: 21mg; Carbohydrates: 14g; Fiber: 2g; Protein: 2g

Plant-based foods are one of the best sources of antioxidants, which can lower your cholesterol and reduce your risk of heart disease, cancer and other diseases.

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Nutrition Tip

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Baked Sweet Potato Fries Ingredients: 2 large sweet potatoes, peeled 1 tablespoon olive oil 1/4 teaspoon salt Optional: 1/2 teaspoon garlic powder, 1/2 teaspoon turmeric or 1/4 teaspoon paprika

Ingredients: 4 pounds russet or Yukon gold potatoes, peeled and cut into steak fries 1/4 cup extra virgin olive oil 1/2 teaspoon baking soda 2 garlic cloves, finely chopped Freshly ground black pepper Fresh parsley and chives for garnish Pinch kosher salt Directions: 1. Preheat oven to 450°F. 2. Boil 2 quarts of water in a large pot. Add kosher salt, baking soda and potatoes and give a quick stir. Return to a full boil, then turn heat down to a simmer.

3. Cook potatoes until a fork meets little resistance when inserted into a wedge, approximately 10 minutes. Do not overcook. When ready, drain potatoes and let the excess water evaporate, about a minute.

4. Working in batches, transfer the potatoes, half at a time, to a bowl and toss with olive oil (reserve some for finishing). This is the important step:

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agitate vigorously, taking care not to break the fries. What looks like a layer of mashed potato paste will coat each fry.

5. Transfer potatoes to a large baking sheet, keeping wedges separate and spreading them out evenly. Place in oven and roast undisturbed for approximately 20 minutes.

6. With a thin spatula, flip the potatoes and give them a good shake to ensure they don’t stick. Continue roasting for 30 to 40 minutes with periodic turning and shaking, until potatoes turn brown and crispy.

7. Transfer potatoes to a large bowl and add garlic, parsley, black pepper and remaining olive oil. Toss to mix ingredients. Serve immediately.

Yields 6 servings.

Nutritional information (per 1/2-cup serving): Calories: 159; Fat: 8g; Sodium: 143mg; Fiber: 2g; Carbohydrates: 21g; Protein: 2g

Yields 4 servings.

Nutritional information (per serving): Calories: 120; Fat: 4g; Sodium: 184mg; Carbohydrates: 21g; Protein: 2g

Nutrition Tip Sweet potatoes are high in Vitamins A and C and a good source of dietary fiber. kyoshino / E+ / Getty Images

Bistro-style Roasted Potatoes

Directions: 1. Preheat oven to 425°F. 2. Rinse, peel and cut sweet potatoes in half lengthwise. Then cut each half into 5 or 6 wedges.

3. Combine all ingredients in a bowl and toss together. Optional: add garlic powder, turmeric or paprika.

4. Place wedges on a baking sheet, making sure they do not overlap.

5. Bake for about 15 minutes. Turn fries over and finish baking for about 10 to 15 minutes more or until golden brown.

Note: Thinner “fries” take less time to bake!

Sides Non-Starchy Vegetables NON-STARCHY SIDES ARE PRIMARILY VEGETABLES THAT HAVE LOW AMOUNTS OF STARCH AND CARBOHYDRATES. NON-STARCHY VEGETABLES SHOULD MAKE UP HALF OF

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YOUR MEAL. THEY PROVIDE HIGH AMOUNTS OF FIBER AND ANTIOXIDANTS.

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Roasted Italian Vegetables Ingredients: 1 red bell pepper, sliced into chunks 1 orange bell pepper, sliced into chunks 2-3 green zucchini, sliced in half lengthwise and then sliced into chunks 2-3 yellow squash, sliced into chunks 1 cup of grape tomatoes, sliced in half 1 red onion, sliced thin 6 garlic cloves, chopped, or 1 teaspoon garlic powder 1/4 cup extra virgin olive oil 1 bunch fresh rosemary, chopped, or 1 teaspoon dried rosemary 1 tablespoon fresh parsley, chopped, or 1 teaspoon dried parsley flakes Pinch of salt

Ingredients: 1 cauliflower head 1 teaspoon olive oil 1/2 lime 1 bunch of cilantro Directions: 1. Wash and cut stem and leaves from cauliflower head. Cut into small florets.

2. Place florets into food processor or use a grater to make rice.

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3. On medium heat, heat oil in sauté pan and add cauliflower rice. Spread flat over surface of pan.

4. Cook for 5 minutes. Stir constantly.

5. Add lime juice and chopped cilantro.

Yields 4 servings.

Nutritional information (per 1/2-cup serving): Calories: 23; Fat: 1g; Sodium: 15mg; Carbohydrates: 3g; Protein: 1g

Yields 8 servings.

Nutritional information (per serving): Calories: 80; Fat: 5g; Sodium: 78mg; Carbohydrates: 8g; Protein: 2g

Courtesy of Baptist Health (2)

HOW TO COOK CAULIFLOWER “RICE”

Directions: 1. Preheat oven to 425°F. 2. In a large bowl, toss vegetables, garlic, olive oil and herbs.

3. On a large baking sheet, spread vegetables and roast 35 to 45 minutes or until tender, stirring at least once halfway through for even cooking. Optional: line baking sheet with parchment paper.

4. Remove from oven and serve.

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Courtesy of Baptist Hospital (2)

82 Cooking Up a Fresh Start Sima_ha / E+ / Getty Images

Roasted Carrots Ingredients: 1 pound carrots, peeled 1 1/2 teaspoons olive oil 1/8 teaspoon kosher salt 1/4 teaspoon ground pepper 2 tablespoons dill or parsley, minced Directions: 1. Preheat oven to 425°F. Line a 15" x 10" baking pan with foil and lightly coat with cooking spray. Set aside.

2. Cut peeled carrots in half and then halve or quarter the carrots lengthwise depending on thickness. Try to cut the carrots as evenly as possible. If the pieces are too large or too long, they may cook unevenly; if they’re too small, they will likely burn.

3. Toss the carrots with oil, kosher salt and pepper in a large bowl. Arrange in a single layer on prepared baking pan.

4. Roast 20 to 25 minutes or until the carrots are tender and caramelized, using tongs to turn once.

5. Sprinkle with dill or parsley and serve.

Yields 4 servings.

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Nutritional information (per 1/2-cup serving): Calories: 56; Fat: 2g; Saturated fat: 0g; Sodium: 93mg; Carbohydrates: 10g; Protein: 1g

Mix It Up Consider additional toppings and garnishes, like pomegranate, tzatziki sauce (page 62) and more.

HOW TO COOK ZUCCHINI “ZOODLES” Ingredients: 1 large zucchini 1 teaspoon extra virgin olive oil Directions: 1. Wash and dry zucchini. Cut ends.

2. Use a veggie spiralizer. If you do not have access to a spiralizer, you can use a vegetable peeler or julienne the zucchini by cutting with a knife.

To julienne with knife, start by cutting zucchini in half, lengthwise.

Then cut in half again, lengthwise.

Slice strips to make noddles as thick or thin as desired.

3. On medium setting, heat oil in sauté pan and add noodles.

4. Cook for 5 minutes. Toss occasionally.

5. Remove from heat and serve on plate.

6. Top with your favorite pasta toppings.

Yields 2 servings.

Nutritional information (per serving): Calories: 46; Fat: 3g; Sodium: 15mg; Carbohydrates: 5g; Protein: 2g

1/2-cup

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Sautéed Kale

Roasted Green Beans

Ingredients: 1 bunch kale, stems discarded and leaves coarsely chopped 1 tablespoon extra virgin olive oil 1/2 cup low-sodium vegetable broth Pinch of salt Pinch of ground black pepper 3 garlic cloves, finely sliced 2 tablespoons red wine vinegar

Ingredients: 2 pounds green beans, trimmed 3 garlic cloves, minced 1/2 cup sliced almonds 2 tablespoons olive oil 1/4 teaspoon salt or to taste

Directions: 1. Kale tends to collect dirt in the leaf wrinkles, so rinse carefully before using.

To prep, cut the leaf away from the center rib and stem of each leaf. Discard stems and center ribs.

2. Heat olive oil in a large saucepan over medium-high heat. Add garlic and cook until soft, but not browned.

3. Raise heat to high, add stock and kale and toss to combine.

4. Cover and cook for 5 minutes.

5. Remove cover and continue to cook, stirring until all the liquid has evaporated.

6. Season with salt and pepper to taste and add vinegar.

Directions for Green Beans: 1. Preheat oven to 400°F. 2. Toss beans, garlic, almonds, oil and salt in a large bowl.

3. Spread out on 2 large-rimmed baking sheets and roast for about 15 to 17 minutes, or until softened and slightly blistered. Stir beans once or twice during roasting.

Directions for Roasted Sliced Almonds: 1. Preheat oven to 300°F. 2. Place sliced raw almonds on a baking sheet, evenly distributed. Toast in oven for about 5 to 8 minutes or until golden brown.

Pro Tip: Be careful. Almonds can burn very fast if left too long in the oven.

Roasted Brussels Sprouts Ingredients: 1 1/2 pounds Brussels sprouts, rinsed well 1/4 teaspoon garlic powder 1/4 cup olive or canola oil 1/4 teaspoon salt Directions: 1. Preheat oven to 400°F. 2. Cut the larger Brussels sprouts into quarters; halve the smaller ones.

3. Place cut Brussels sprouts in a large bowl and add garlic powder, salt and olive oil. Toss to mix.

4. Line a baking sheet with parchment paper. Place Brussels sprouts on paper, cut side down.

5. Roast for about 25 to 30 minutes or until outer leaves are browned and crispy.

Yields 8 servings.

Nutritional information (per serving): Calories: 95; Fat: 7g; Sodium: 90mg; Carbohydrates: 8g; Fiber: 3g; Protein: 3g

Yields 15 servings.

Yields 2 servings.

Nutritional information (per serving): Calories: 58; Fat: 4g; Sodium: 40mg; Carbohydrates: 5g; Protein: 2g

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Nutritional information (per 1-cup serving): Calories: 146; Fat: 7g; Sodium: 180mg; Carbohydrates: 15g; Fiber: 2g; Protein: 8g

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86 Cooking Up a Fresh Start yulkapopkova \ E+ \ Getty Images

Mains EVEN IF YOU’RE SHORT ON TIME, YOU CAN STILL SIT DOWN TO A HOME-COOKED DINNER ANY NIGHT OF THE WEEK. THE KEY IS CHOOSING THE RIGHT RECIPE. TO HELP YOU GET STARTED, WE GATHERED OUR BEST EASY-DINNER IDEAS IN ONE PLACE. THESE SIMPLE BUT SATISFYING RECIPES DON’T REQUIRE MUCH ADVANCE PREP OR A LONG COOKING TIME.

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Mediterranean Meatless Stuffed Peppers Ingredients: 6 bell peppers, tops removed and seeded 1 tablespoon extra virgin olive oil 1 eggplant, minced 1 yellow onion, minced 1 tablespoon garlic, chopped 1 cup mushrooms, minced 1 small zucchini, minced 1 small yellow squash, minced 2c ups cooked whole grains (quinoa, brown rice or whole-grain orzo) 2 cups tomato, diced 1 cup red or green pepper, minced 1 cup fresh arugula or spinach 1 teaspoon of herbs de Provence 1/2 c up mixed reduced-fat feta, mozzarella and Parmesan cheese Pepper to taste, about 1 teaspoon 1 1/2 c ups marinara sauce

Nutrition Tip

Yields 6 servings.

Nutritional information (per serving with 2-ounces of sauce): Calories: 174; Fat: 5g; Saturated fat: 0.5g; Sodium: 224mg; Carbohydrates: 29g; Fiber: 6g; Protein: 6g

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Whole grains like quinoa and brown rice can have many health benefits, such as helping to control weight, reducing blood pressure and lowering the risk of colon cancer, diabetes and heart disease.

Directions: 1. Preheat oven to 350°F. 2. Wrap peppers in foil and bake until slightly tender, but not falling apart.

Remove from oven and set aside to cool.

3. In a lightly oiled, hot skillet, sauté eggplant until golden brown and remove.

4. Add onions, garlic and mushrooms and sauté until water is absorbed and golden brown. Remove.

5. Add squash and continue to sauté until water is absorbed and golden brown.

Remove.

6. Add red and green pepper, diced tomatoes, arugula or spinach, and herbs de Provence. Heat and blend through.

7. Mix all ingredients with cooked grains and spoon into cooled peppers.

8. Place marinara sauce in baking pan.

Transfer peppers to the pan and top with cheese mixture. Bake until heated through, about 20 minutes.

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Lentil Veggie Patty

Black Bean Patty

Ingredients: 1 cup cooked lentils or 1 can (15 ounces) no-salt added lentils 1 cup cooked quinoa 1 1/2 cups raw, chopped carrots, celery and mushrooms 1/4 cup walnuts 1 cup rolled oats 1 chia egg 1 teaspoon garlic powder 1 teaspoon smoked paprika 2 teaspoons Italian seasoning 1/2 teaspoon salt 1 tablespoon light tamari sauce 2 tablespoons water

Ingredients: 1 can (15 ounces) no-salt added black beans, drained 2 tablespoons onion, diced 2 tablespoons pepper, diced 4 tablespoons green onion, diced 2 tablespoons cilantro, chopped 2 teaspoons Worcestershire sauce 1 teaspoon A1 Steak Sauce 1 teaspoon Mrs. Dash seasoning or homemade seasoning (see page 64) 1/2 teaspoon toasted cumin 2 tablespoons orange juice 1/4 cup sun-dried tomatoes, chopped 1 teaspoon garlic, chopped 1 cup quinoa, cooked and chilled

Directions: 1. Preheat oven to 400°F. 2. Place raw veggies in food processor, chop.

3. Add walnuts and rolled oats, chop.

4. Add half of lentils, pulse.

5. In bowl, mix together remainder of ingredients. Add veggie mixture and mix well with hands. Form patties.

6. On medium heat, pan sear patties for 5 minutes on each side.

7. Bake for 15 minutes.

Yields 7 servings.

Nutritional information (per patty): Calories: 220; Fat: 7g; Saturated fat: 1g; Sodium: 271mg; Carbohydrates: 31g; Fiber: 8g; Protein: 10g

Directions: 1. SautĂŠ onion, pepper and garlic.

2. Allow to cool down.

3. Place all ingredients (reserve 3 tablespoons of canned black beans), in food processor. Blend well until paste is formed.

4. Pulse in remaining 3 1/2 tablespoons of canned black beans. Pulse lightly to incorporate into mixture but keep its form.

5. Portion out 4-ounce patties.

6. Refrigerate for at least 30 minutes to firm up.

7. Grill or pan sear to order.

Nutrition Tip All health guidelines recommend reducing the consumption of animal proteins.

These patties are great alternatives to using ground beef, turkey or chicken. Overall, try increasing the amount of plant-based meals that you eat.

Yields 4 servings.

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Nutritional information (per patty): Calories: 203; Fat: 2g; Saturated fat: 0g; Sodium: 172mg; Carbohydrates: 37g; Fiber: 8g; Protein: 10g

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Bayou-style Shrimp and Grits Ingredients: 1 pound medium shrimp, peeled and deveined 1/4 cup onion, chopped 1 tablespoon shallots, minced 1 cup tomatoes, seeded and chopped 1 tablespoon fresh thyme, chopped 1 cup cremini mushrooms, quartered 2 garlic cloves, chopped 1 cup low-sodium chicken stock 1/2 cup low-sodium tomato juice 1 teaspoon apple cider vinegar 1/2 teaspoon ground red pepper 1 cup skim milk 1 cup water 1 cup quick-cooking grits, uncooked

Directions: 1. In sauté pan on medium heat, add onion, tomatoes, thyme, mushrooms, garlic and shallots. Sauté 8 to 9 minutes or until onions and mushrooms are golden brown.

2. Add 1 cup chicken stock, tomato juice and apple cider.

3. Bring to boil. Reduce heat and simmer 5 to 6 minutes.

4. Add shrimp and simmer 4 to 5 minutes or until shrimp are cooked through.

5. Bring remaining water and milk to a boil in a separate medium saucepan. Add grits, stirring with a whisk.

6. Reduce heat and simmer 5 minutes, stirring frequently with a whisk.

7. Place 1/2 cup of grits in each of 4 shallow bowls. Top each serving with 1 cup of shrimp mixture.

Yields 4 servings.

Nutritional information (per serving): Calories: 250; Fat: 3g; Saturated fat: 1g; Sodium: 519mg; Carbohydrates: 11g; Fiber: 1g; Protein: 31g

Culinary Tip Make this a complete meal by pairing with Sautéed Kale or Brussels Sprouts recipes found on page 84.

Ecuadorian-style Ceviche Ingredients: 1 pound shrimp 1/2 cup lime juice 1/2 red onion, diced 1/4 cup cilantro, chopped 1/4 cup frozen orange juice concentrate 1/4 cup ketchup Directions: 1. Peel and devein shrimp. Boil water and cook shrimp 3 to 4 minutes, until pink.

Remove from water and let shrimp cool down. Set shrimp stock aside.

2. In a bowl, mix together orange juice concentrate, ketchup, onion, cilantro, salt and 1/3 cup of shrimp stock.

3. Serve with popcorn and hot sauce to taste.

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Yields 6 servings.

Nutritional information (per serving): Calories: 108; Fat: 1g; Sodium: 296mg; Carbohydrates: 6g; Fiber: 0g; Protein: 18g

Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.

Culinary Tip Ceviche can be enjoyed as a main dish when paired with a large salad or together with friends as a lighter course.

If you want to make an impression, try serving it in a fancy bowl over ice.

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Golden Seared Tofu Bites Ingredients: 1 package (16 o unces) extra-firm tofu, cubed 1 tablespoon sesame oil 1 tablespoon garlic, minced 1 tablespoon fresh ginger (or 1 teaspoon dried ginger), grated 1 teaspoon light tamari 1 teaspoon smoked paprika 1 teaspoon turmeric 1/2 teaspoon black pepper Directions: 1. In a small bowl, combine ginger, tamari, paprika, turmeric and black pepper. Set aside.

2. Heat a medium skillet until hot. Add sesame oil and garlic and stir over medium heat until fragrant. Add diced tofu.

3. Pour sauce mixture over tofu and stir well. Continue stirring and turning tofu until all sides are cooked to golden brown.

Grilled Ahi Tuna Steak Ingredients: 2 tablespoons light tamari 2 tablespoons finely chopped green onions 2 tablespoons fresh lemon juice 2 teaspoons dark sesame oil 1 teaspoon chili oil 1 fresh garlic clove, minced 4 tuna steaks, 5 ounces each, about 3/4-inch thick 1/2 cup sesame seeds, white and black combined or white only Directions: 1. Marinate tuna steaks in a mixture of tamari, chili oil and sesame oil for at least 20 minutes, but no more than 2 hours.

2. Preheat grill on high while steaks are marinating.

3. Coat steaks with sesame seeds (optional).

4. Place steaks on grill.

5. Grill for 3 minutes on each side.

6. Tuna steaks should be rare or medium rare.

7. Serve with corn on the cob and grilled asparagus.

Add to your favorite salad or to a grilled bun with red onions. For an extra kicker, top the tuna steak with Mango-Pineapple Salsa (see recipe on page 58).

Note: If you don’t have a grill, then coat a frying pan with sesame oil. Using a high temperature, sear each side of the tuna briefly, so the steak is still rare and red in the center.

Tamari is a fermented soy sauce that is a little thicker, more flavorful and less salty then traditional soy sauce. More often than not, tamari is gluten free, but always check the label. When using either tamari or soy sauce, limit the serving size, as it can add a significant amount of sodium to your meal.

Yields 3 servings.

Nutritional information (per 4-ounce serving): Calories: 100; Fat: 6g; Saturated fat: 1g; Sodium: 73mg; Carbohydrates: 4g; Protein: 9g

Culinary Tip

Nutrition Tip

Yields 4 servings.

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GMVozd / E+ / Getty Images

Nutrition Tip Tofu is a plant-based food made from soybeans, which are a good source of protein, iron and calcium. Pair this recipe with a favorite side dish and enjoy for breakfast, lunch or dinner.

Nutritional information (per serving): Calories: 258; Fat: 8g; Saturated fat: 2g; Sodium: 327mg; Carbohydrates: 1g; Fiber: 0g; Protein: 30g

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Lemon Pesto Zucchini Noodles With Shrimp Ingredients: 1 tablespoon extra virgin olive oil 3 garlic cloves, minced 1 pound of shrimp, peeled and deveined 6 large zucchinis, julienned into noodles* 4 tablespoons basil walnut pesto 1 teaspoon freshly ground black pepper, or to taste 1 lemon, zest and juice reserved 2 ounces walnuts, chopped Directions: 1. Heat olive oil in a large Dutch oven over medium heat.

2. Add garlic and sauté until fragrant (about 2 minutes).

3. Add shrimp and cook until slightly pink.

4. Turn up heat to high and mix in zucchini.

Stir often until heated through.

5. Mix in pesto, black pepper, lemon zest and juice.

6. Plate and enjoy.

Basil Walnut Pesto Ingredients: 1 cup basil 2 garlic cloves 1/4 cup walnuts 1/3 cup extra virgin olive oil Salt and pepper to taste 3 tablespoons freshly grated Parmesan cheese

Directions: 1. Combine basil, garlic and walnuts in a food processor and pulse until coarsely chopped.

2. Add oil and process until smooth.

3. Season with salt and pepper.

4. Transfer pesto to a serving bowl and mix in cheese.

Yields 6 servings.

Nutritional information (per serving): Calories: 220; Fat: 10g; Saturated fat: 2g; Sodium: 245mg; Carbohydrates: 12g; Fiber: 4g; Protein: 22g

*Refer to How to Cook Zucchini “Zoodles” recipe on page 83.

Bow Tie Pasta With Grilled Chicken and Roasted Vegetables Ingredients: 4 boneless chicken breasts, 6 ounces each 1 box (16 ounces) of bow tie pasta 1 lemon 1 cup asparagus, chopped 1 cup cauliflower, chopped 1 cup zucchini, chopped 1 cup mushrooms, diced 1/4 cup onions, diced 1 pinch coarse salt 1 tablespoon salt-free Complete Seasoning 1 teaspoon black pepper 1 tablespoon olive oil 1/4 cup fresh parsley, finely chopped 1 tablespoon Parmesan cheese 1/2 teaspoon ground coriander 1/2 teaspoon ground ginger Dash crushed red pepper

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Directions: 1. Heat sauté pan on medium heat.

2. Season chicken breasts with complete seasoning and brush with oil.

3. Cook chicken on both sides for 12 to 15 minutes until thoroughly cooked. Set aside.

4. Cook pasta as instructed on package and drain well. Drizzle 1 teaspoon olive oil on pasta.

5. Heat sauté pan on medium heat. Toss all the vegetables and spices together, drizzle 1 teaspoon olive oil. Cook until tender, pinch vegetables with a fork.

6. Slice or chop cooked chicken breast as desired.

7. Toss pasta, roasted vegetables and parsley together. Plate vegetable pasta mixture with chicken, sprinkle grated Parmesan cheese on top and serve.

Yields 4 servings.

Nutritional information (per serving): Calories: 415; Fat: 10g; Saturated fat: 3g; Sodium: 225mg; Carbohydrates: 47g; Fiber: 4g; Protein: 34g

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98 Cooking Up a Fresh Start Libby Vision Culinary Photography

Chicken Vaca Frita Ingredients: 1 1/2 pounds skinless, boneless chicken breasts 3 large onions, sliced 3 garlic cloves, minced 3 large limes 2 tablespoons extra virgin olive oil 1 teaspoon Complete Seasoning Directions: 1. In a large pot, place chicken, half of the onion slices and one minced garlic clove.

Add enough water to cover ingredients and bring to a boil. Lower to medium heat and simmer for 30 minutes.

2. Remove chicken and let cool to a warm temperature.

3. Shred chicken and place in a large bowl.

4. Stir in remaining garlic and sliced onion, along with the lime juice, olive oil and Complete Seasoning. Let stand at room temperature for at least 30 minutes.

5. Heat large skillet to medium-high heat.

Cook thin layers of chicken until golden, turning once or twice.

6. Transfer to a platter and serve.

Yields 8 servings.

Nutritional information (per serving): Calories: 190; Fat: 6g; Carbohydrate: 6g; Sodium: 80mg; Protein: 26g

Culinary Tip Avoid using additional oil by placing dressed chicken on a hot pan and adding a weight on top, like another pan. This will crisp the chicken without having to fry in oil, saving you calories and fat.

Pressure Cooker Pork Tenderloin Ingredients: 1 tablespoon cooking oil, neutral 1 1/2 pounds pork tenderloin (not loin roast) 1 cup low-sodium chicken broth 1 teaspoon garlic powder 1 teaspoon dried parsley 1/4 teaspoon salt 1/4 teaspoon onion powder 1/4 teaspoon black pepper Directions: 1. Season pork with spices: garlic powder, dried parsley, salt, onion powder and black pepper.

2. Set Instant Pot® to Sauté. When setting reads “HOT,” add oil.

3. Add pork and brown on all sides, about 2 minutes per side. Cancel Sauté setting.

4. Add vegetable broth, close lid with the pressure vent closed and set Instant Pot® to Meat/Stew. Let cook 20 minutes.

5. Quick-release pressure and let pork rest 5 minutes in Instant Pot®.

6. Open lid, remove pork, set on cutting board, check for internal temperature of 145°F and let rest for 3 minutes.

7. Thinly slice pork and spoon pan sauce over slices to serve.

Yields 4 servings.

Nutritional information (per 4-ounce serving): Calories: 180; Fat: 2g; Sodium: 220mg; Carbohydrates: 0g; Protein: 39g

Chicken With Caramelized Apples and Onions Ingredients: 1/2 tablespoon unsalted butter 1/2 tablespoon extra virgin olive oil 1 small sweet onion, thinly sliced (about 1 cup) 2 small red apples*, sliced 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch strips 1 tablespoon fresh rosemary, finely chopped, divided 1/4 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons apple cider vinegar * Fuji, gala, honeycrisp or Rome apples work well in this recipe.

Directions: 1. In a large sauté pan, heat butter and oil over medium-high heat.

2. Add onion and apple slices and sauté for 3 to 4 minutes until softened and slightly browned.

3. Season chicken strips with 2 teaspoons of rosemary, salt and black pepper.

4. Push onion and apple slices to the sides of the pan and add chicken breast strips to the middle. Brown on both sides, about 5 to 6 minutes total.

5. Add apple cider vinegar and remaining teaspoon of rosemary. Cover pan, reduce the heat to medium and cook until chicken is cooked through.

6. Serve with extra pan juices.

Yields 4 servings.

Nutritional information (per 4-ounce serving): Calories: 245; Fat: 5g; Sodium: 220mg; Carbohydrates: 9g; Protein: 39g

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Salmon en Papillote (Salmon in Parchment) Ingredients: 4 salmon fillets, about 6 ounces each and 1 1/2-inches thick 1 medium zucchini, sliced into 1/4-inch rounds 24 grape tomatoes, halved or quartered 1 shallot or 1/2 yellow onion, thinly sliced 1/2 tablespoon extra virgin olive oil 1/2 tablespoon balsamic vinegar Salt and pepper to taste

Directions: 1. Preheat oven to 375°F. 2. In a bowl, toss zucchini, grape tomatoes and shallot with olive oil, vinegar, and salt and pepper.

3. In the center of the parchment paper (4 half-sheets, 12" x 16" each), place 1/4 of the vegetable mixture and top with a salmon fillet. Season the salmon with salt and pepper, drizzle with 1 teaspoon of olive oil (optional).

4. Bring together the long ends of the parchment paper to create a 1/2-inch fold. Make several more 1/2-inch folds to form a tight seal, then twist the ends of the packet to close completely. Place the packets on a sheet pan.

5. Bake fish for 20 minutes on the center rack in the oven.

6. Remove packet from the oven and unwrap it or cut off the top. Serve immediately.

Yields 4 servings.

Nutritional information (per serving): Calories: 261; Fat: 10g; Sodium: 262mg; Carbohydrates: 7g; Protein: 35g

Culinary Tip Wrapping fish in parchment paper with vegetables and fresh herbs will help to intensify the flavors in your meal.

Jennifer Natoli’s Cumin-crusted Sea Bass Ingredients: 1 tablespoon cumin seeds 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons unsalted roasted almonds 4 Chilean sea bass fillets, 6 ounces each, about 1-inch thick 1/2 teaspoon olive oil 2 tablespoons chopped fresh parsley 4 lemon wedges

4. Heat oil in pan over medium-high heat.

Add fillets; cook for 2 minutes on each side or until browned.

5. Transfer fillets onto baking sheets. Bake for 4 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley; serve with lemon wedges.

6. Serve with blended butternut squash topped with dash of cinnamon.

Yields 4 servings.

Directions: 1. Preheat oven to 375°F. 2. On baking sheet, add cumin seeds and roast for 5 minutes until fragrant.

3. Place cumin, nuts, salt and pepper in a spice or coffee grinder; process until finely ground. Rub cumin mixture over top and bottom of fillets.

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Nutritional information (per 6-ounce serving): Calories: 189; Fat: 5.5g; Saturated fat: 1g; Sodium: 408mg; Carbohydrates: 2g; Fiber: 1g; Protein: 31g

“WE DON’T GET TO COOK THAT OFTEN, BUT WHEN WE DO WE ENJOY A NICE HOME-COOKED MEAL. THIS ONE IS EASY TO MAKE AND PACKED WITH FLAVOR.” – Joe Natoli, Executive Vice President and Chief Administrative Officer, Baptist Health South Florida

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Mediterranean Tandoori Spiced Grilled Chicken With Tri-color Quinoa Tandoori Chicken Rub Ingredients: 1 tablespoon onion powder 1 tablespoon garlic powder 1 tablespoon ground ginger 1 tablespoon ground coriander 1 tablespoon ground cumin 1 tablespoon ground turmeric 1 tablespoon ground white pepper 2 teaspoons kosher salt 3 tablespoons vegetable oil 6-8 boneless, skinless chicken breasts, 6 ounces each Quinoa Salad Ingredients: 1 1/2 cups tri-color quinoa, uncooked 3 cups chicken broth 1 cup red onion, diced 1 cup eggplant, diced 1 cup zucchini, diced

1 1 1 1

tablespoon garlic, minced cup tomatoes, diced cup artichoke hearts, diced t ablespoon herbs de Provence (basil, oregano, thyme) 1/2 cup fresh lemon juice 1/2 cup extra virgin olive oil 1/2 cup cilantro or Italian parsley, chopped, if desired

Directions: 1. Mix spices and rub well on chicken breasts; refrigerate and marinate for a few hours.

2. Grill chicken until slightly charred and cooked through.

3. Rinse quinoa well and bring to a boil with chicken broth. Cover and simmer for 10 minutes until fluffy.

4. Sauté vegetables and herbs and let cool to room temperature.

5. Add remaining ingredients.

6. Place salad on plate and top with grilled chicken breast.

Yields 4 servings.

Nutritional information (per serving): Calories: 406; Fat: 10g; Saturated fat: 2g; Sodium: 250mg; Carbohydrates: 31g; Fiber: 7g; Protein: 48g

Nutrition Tip Turmeric contains compounds that have been shown to help with inflammation in the body.

Karel’s Turkey Meat Loaf Ingredients: 2 pounds lean ground turkey 1 chopped onion 3 garlic cloves, minced Pinch of red pepper flakes 1 sprig Italian parsley, chopped 1 pound raw spinach 2 egg whites 2 cups cauliflower, riced, finely chopped 3 carrots, peeled and chopped 2 tablespoons grated Parmesan cheese or dairy-free alternative 1/2 cup ketchup 1 tablespoon Worcestershire sauce 1 tablespoon olive oil

Directions: 1. Preheat oven to 350°F. 2. Heat oil in large pan. Add vegetables (except spinach), herbs and spices, and sauté until tender, approximately 10 minutes. Turn off heat. Add spinach and cover until the greens wilt.

3. Cool slightly and then place vegetable mixture in a blender, until “slurry” consistency.

4. Add “slurry” to turkey, eggs and Parmesan cheese. Mix together. Add ketchup and Worcestershire sauce.

5. Form into a meat loaf shape, avoid over handling as it will make meat tough.

6. Bake for approximately 1 hour until done.

Yields 8 servings.

Nutritional information (per 4-ounce serving): Calories: 239; Fat: 11g; Sodium: 378mg; Carbohydrates: 12g; Fiber: 3g; Protein: 26g

“THIS TURKEY MEAT LOAF IS MY FAVORITE COMFORT FOOD.” – Karel Foti

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Karel’s Eggplant and Spinach Lasagna Ingredients: 4 large eggplants, cut lengthwise, 1/4-inch slices 2 egg whites 1 pint skim milk ricotta 1/3 cup skim milk or dairy-free alternative 3 garlic cloves, minced Red pepper flakes 2 teaspoons fresh thyme 2 pounds raw spinach 1 teaspoon dried oregano 1/2 cup grated Parmesan cheese or nutritional yeast 1 bunch Italian parsley, chopped 1c up grated part-skim mozzarella cheese or dairy-free alternative 2 large jars of low-sodium marinara sauce 2 tablespoons olive oil Pepper to taste

Directions: 1. Preheat oven to 375°F. 2. Place sliced eggplant on 9" x 13" deep pan baking sheet. Brush with olive oil and season with pepper. Bake for approximately 10 to 15 minutes, until softened. Remove and cool.

3. Mix ricotta cheese, garlic, red pepper flakes, thyme, oregano, eggs, parsley, Parmesan cheese and milk.

4. Put a layer of the marinara sauce on the bottom of the pan. Place a single layer of the eggplant on top of the sauce, and then a nice thick layer of the cheese mixture. Next add a layer of spinach, then marinara sauce, and continuing the next layer of eggplant, etc.

5. The final layer should be with sauce and mozzarella cheese, then top with Parmesan cheese.

6. Cover with foil and bake for approximately 45 minutes to 1 hour until baked through and cheese is melted.

Yields 10 servings.

Nutritional information (per 6-ounce serving): Calories: 300; Total fat: 13g; Saturated fat: 5g; Sodium: 681mg; Carbohydrates: 32g; Fiber: 11g; Protein: 17g

“YOUR FAMILY WILL LOVE EGGPLANT AFTER TRYING THIS RECIPE. THIS IS A GREAT WAY TO TRY A NEW VEGETABLE.” – Karel Foti

Farro Risotto With Butternut Squash and Shrimp Ragout Ingredients: 4 cups farro, cooked 3 cups vegetable stock 1 cup white wine 2 tablespoons extra virgin olive oil 1 red onion 2 cloves garlic, minced 1/4 cup Parmesan cheese, shredded 1/4 cup Asiago cheese, shredded 1 sprig thyme 1 sprig sage 1 tablespoon half-and-half cream

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Butternut Squash and Shrimp Ragout: 2 1/2 cups butternut squash, 1/2 diced 1 pound shrimp, peeled and deveined 1/2 red onion, small, diced 1 garlic clove, minced 1 cup shiitake mushrooms, chopped Salt and pepper to taste Directions: 1. Heat oven to 400°F and roast butternut squash until golden and crisp, approximately 20 minutes.

2. Meanwhile, bring 4 cups of water to a boil, add farro and cook for 15 minutes.

Strain and reserve.

3. Heat sauté pan. Add 1 tablespoon extra virgin olive oil, sauté shrimp and shiitake mushrooms 3 to 4 minutes and set aside.

4. Heat sauté pan and add remaining extra virgin olive oil and sauté onion and garlic until caramelized.

5. Add cooked farro and stir. Add herbs.

Add wine and stock, 1 cup at a time, stirring continuously with each addition.

6. After last addition, add butternut squash and shrimp ragout.

7. Fold in cheese and cream, season with salt and pepper to taste.

Yields 8 servings.

Nutritional information (per 1/2-cup serving): Calories: 326; Fat: 7g; Saturated fat: 2g; Sodium: 430mg; Carbohydrates: 15g; Fiber: 4g; Protein: 21g

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Puttanesca Farro, Pork Chops and Spinach Ingredients: 4 pork chops, 6 ounces each 2 cups farro (cook per bag instructions) 2 1/4 tablespoons chopped garlic 1 tablespoon anchovy paste 3/4 teaspoon hot red-pepper flakes 3/4 cup white wine 3/4 cup diced shallots 1/2 cup low-sodium chicken stock 1 tablespoon cornstarch 2 cups diced plum tomato, seeds removed 1 tablespoon Kalamata olives, pitted 4 cups baby spinach 1 3/4 teaspoons drained capers 2 tablespoons flat leaf parsley, chopped 1 teaspoon black pepper

Directions: 1. In large sauté pan heat 1 tablespoon of oil, sauté garlic and shallot until translucent.

2. Add Kalamata olives, anchovy paste, white wine and chicken stock (thicken with cornstarch first).

3. Bring to a simmer. Allow liquid to reduce by half.

4. Add spinach, parsley and diced tomato.

Add farro and season with salt and pepper.

5. Heat grill pan. Season pork chops with pepper and dash of salt. Grill until cooked.

6. Place 1 cup of farro puttanesca on each plate. Place cooked pork chop on top.

Serve with 1 cup of sautéed vegetables.

Asparagus or broccoli would pair nicely.

7. Finish off with fresh parsley.

Yields 4 servings.

Nutritional information (per serving): Calories: 359; Total fat: 7 grams; Saturated fat: 3g; Trans fat: 0g; Sodium: 490mg; Carbohydrate: 27g; Fiber: 4g; Protein: 28g

Fun Facts Puttanesca is an Italian sauce that includes tomatoes, olive oil, anchovies, olives, capers and garlic. This is typically seen in pasta dishes. Our healthy twist calls for farro instead.

Farro is a whole grain made from wheat. Unlike pasta, it is minimally processed, making it an excellent source of fiber and B vitamins.

Bo Boulenger’s Grouper Matacumbe Ingredients: 6 skinned grouper or snapper fillets (quantity depends on size of fillets, enough fillets to cover the bottom of a 9" x 13" glass baking dish in one layer) 2 medium onions, chopped 6 garlic cloves, minced 2 tablespoons capers, drained 6 large tomatoes, chopped 1/4 cup basil leaves, rinsed, dried and lightly chopped 2 lemons juiced and zested 1 tablespoon + 1 teaspoon extra virgin olive oil 1 tablespoon Irish butter 1/2 cup white wine Salt and pepper

Directions: 1. Preheat oven to 400°F. Lightly spray baking dish with cooking oil.

2. In a sauté pan, melt Irish butter and olive oil (equal parts). Sauté carrots, onions and garlic on medium heat until slightly soft (about 2 minutes). Add tomatoes, lemon juice, capers and white wine and cook the liquid down slightly (about 4 to 5 minutes).

3. Lay fish fillets in one layer on greased baking dish. Empty sauté pan with tomato vegetable sauce on top of the fillets.

4. Bake in the oven using the Canadian rule, which is 10 minutes per inch of fillet thickness. When fish is almost cooked through, change to broil until top of fish starts to brown slightly.

Nutritional information (per serving): Calories: 345; Fat: 7g; Saturated fat: 2g; Sodium: 348mg; Carbohydrates: 12g; Fiber: 3g; Protein: 34g

“I LOVE THIS ICONIC RECIPE SERVED AT THE KEY LARGO FISH HOUSE. IT IS SO EASY AND ONE OF THE HEALTHIEST WAYS TO COOK ALMOST ANY FISH.” – Bo Boulenger, Executive Vice President and Chief Operating Officer, Baptist Health South Florida

Yields 6 servings.

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INDEX A

Anchovy paste..............................................................107 Apple..................................................................... 45,75,99 Artichoke........................................................................ 103 Asparagus........................................................................96 Avocado............................................................... 39,50,62

Greens, arugula..........................................45,46,49,76 Greens, kale..................................................46,70,75,84 Greens, mesclun............................................................49 Greens, spinach ............................................... 40,46,49,88,103,104,107 Greens, spring mix................................................ 46,49 Grits.................................................................................... 92

B

C

Capers..............................................................................107 Carrots............................. 46,53,56,67,75,83,91,103 Cauliflower.................................................. 53,80,96,103 Celery..............................................................45,50,53,56 Cheese, Asiago............................................................ 104 Cheese, feta............................................................. 40,49 Cheese, mozzarella..............................................88,104 Cheese, Parmesan..........................62,88,96,103,104 Cheese, ricotta, skim................................................ 104 Chicken, breast................................................49, 96,99 Chile, habanero..............................................................49 Cinnamon......................................................................... 42 Coconut milk, light....................................................... 53 Corn.............................................................................. 54,72 Cornmeal.......................................................................... 42 Crab....................................................................................50 Cranberries, dried........................................................ 75 Cucumber..............................................45,46,49,56,62 D

Dijon mustard..................................................... 45,50,61 E

Eggplant.................................................... 68,88,103,104 Eggs....................................................................... 40,42,76 Evaporated milk, skim................................................ 56 F

Farro......................................................................... 104,107 Fish, Chilean sea bass..............................................100 Fish, grouper or snapper.........................................107 Fish, salmon..................................................................100 Fish, tuna steak............................................................. 95 Fish, white........................................................................ 56 G

Ginger..........................................................................49,53 Grapes...............................................................................46 Green beans....................................................................84

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H

Half-and-half................................................................. 104 Herbs, basil.....................................................................107 Herbs, chives................................................................... 61 Herbs, cilantro .............................. 49,50,56,58,62,76,80,91,92,103 Herbs, dill............................................................ 45,62,83 Herbs, mint............................................45,46,49,50,56 Herbs, oregano.............................................................. 62 Herbs, parsley .......................... 45,54,58,62,80,96,100,103,104,107 Herbs, rosemary............................................... 67,80,99 Herbs, sage.................................................................... 104 Herbs, thyme..............................................50,67,92,104 K

Kiwi.....................................................................................49 L

Legumes, edamame, soy beans............................ 76 Legumes, lentils............................................................. 91 M

Mango...................................................... 46,49,50,58,76 Marinara sauce............................................................... 88 Medjool dates................................................................. 68 Milk, skim.......................................................................... 92 Mushrooms............................................. 40,88,91,92,96 N

Nut butter, peanut, almond, cashew, sunflower, . soybean....................................................................39,68 Nutritional yeast...........................................................40 Nuts, almonds......................................................... 42,84 Nuts, cashews......................................................... 49,68 Nuts, walnuts.............................................................62,91

Pork, tenderloin.............................................................99 Potatoes, red.................................................................. 53 Potatoes, russet...................................................... 76,78 Potatoes, sweet.......................................................40,78 Potatoes, yellow............................................................ 56 Pretzels.............................................................................. 70 Q

Quinoa ..................................................... 54,72,75,88,91,103 R

Radishes...........................................................................50 Raspberries...................................................................... 61 Rice, brown..................................................................... 76 Rice, wild..........................................................................50

O

Oats.................................................................................... 42 Olives.................................................................................. 45 Orange.........................................................53,61,75,91,92 P

Papaya, dried.................................................................. 70 Pasta...................................................................................96 Pepper, green..................................................... 50,88,91 Pepper, jalapeĂąo.............................................. 54,56,58 Pepper, sweet red bell ...........40,45,46,50,54,56,58,67,75,76,80,88,91 Pineapple...................................................................50,58 Popcorn............................................................................ 70 Pork, chop.......................................................................107

T

Tahini paste.........................................................45,67,68 Tamari....................................................................58,72,95 Tofu.............................................................................. 40,95 Tomatoes..................... 46,54,56,58,88,92,103,107 Tomatoes, cherry or grape................ 45,49,80,100 Tomatoes, sun-dried..............................................45,91 Tomatoes, canned........................................................ 54 Tortilla, corn.................................................................... 70 Turkey, ground............................................................. 103 Turmeric............................................................. 40,95,103

S

Seeds, chia.................................................................39,42 Seeds, pumpkin............................................................. 75 Seeds, sesame............................................................... 95 Shallot................................................... 49,75,100,107 Shrimp............................................................................... 92 Soy crumble.................................................................... 54 Squash, butternut........................................................ 75 Squash, pumpkin purĂŠe............................................ 42 Squash, yellow.................................................. 53,80,88 Squash, zucchini .......................................................40,53,72,80,96,100 Sriracha............................................................................. 76 Strawberries...............................................................46,61

V

Vinegar, Vinegar, Vinegar, Vinegar, Vinegar,

apple cider............................45,61,76,92,99 balsamic.......................................................... 61 red wine........................................54,61,62,84 rice wine......................................................... 75 white................................................................. 61 W

Watermelon....................................................... 49,56,58 Wine, white.............................................................. 53,104 Worcestershire............................................................ 103 Y

Yogurt, plain Greek.......................................... 49,61,62

Rodrigo Varela Photography

Beans, black.........................................................54,72,91 Beans, chickpeas/garbanzos......... 45,50,54,67,75 Beans, kidney................................................................. 54 Beets..................................................................................50 Berries, fresh or frozen.................................. 39,46,61 Berries, goji, dried........................................................ 70 Bread, whole grain....................................................... 39 Broccoli............................................................................. 53 Broth, chicken or vegetable...........53,56,83,92,99 Brussels sprouts............................................................84