Recipes
Your Dishes, More Nutritious™ The charts at the back of this book and on each Enrichables™ pouch show you how to boost your favorite meals. Just add one scoop per serving, then more as needed. You may need to add some more liquid to your recipe for the right consistency. Read ahead for more great ways to use Enrichables and check out pamperedchef.com/enrichables-cook or pamperedchef.ca/enrichables-cook
Rice Krispy Treats® Stir Enrichables into the melted marshmallows.
Whisk together eggs and Enrichables well and before cooking.
Cake Mix Add Enrichables to dry ingredients.
Guacamole Combine mashed avocados with lime juice, cilantro, salt, and Enrichables.
Simple Sauces Stir Enrichables into your favorite sauces like ketchup, ranch, or barbecue sauce.
Pancakes
Coffee Stir Super Veggie or Kale & Fiber into your coffee or creamer.
Gluten-Free Non-GMOSoy-Free Vegan Dairy-Free Made Without Nuts
Add Enrichables to dry ingredients.
Scrambled Eggs or Omelets
Add a boost to everything you make!
Quick Tacos Add Enrichables with seasoning after browning ground beef, turkey, or chicken.
Oatmeal Stir Enrichables into cooked oatmeal before serving.
Pesto Stir Enrichables into pesto, then serve with eggs, pasta, or a sandwich.
1 can (15 oz./425 g) Great Northern beans or cannellini (white kidney) beans, drained 1 can (15.5 oz./440 g) Great Northern (white kidney) beans, drained Liquid reserved from chickpeas
12
Optional: Grilled or raw vegetables, naan, pita bread, or crackers
1. Add the ingredients, in the order listed, to the Deluxe Cooking Blender. Replace and lock the lid. Turn the wheel to select the GRIND setting; press the wheel to start.
2. If the blades are still moving but not blending food, use the tamper to push the ingredients back into the blades.
Thoroughly stir in Enrichables ™ Super Veggie, Kale & Fiber, or Pea Protein
Prep Time: Total Time:5 mins 10 mins
Homemade Hummus
Youbefore serving.canalsouse the hummus in place of pizza sauce for flatbreads.
Cook’s Tips
1 tsp (5 mL) salt
1 garlic clove, peeled 1 tbsp (15 mL) sesame seeds
*Tip: Use the tamper in a circular motion to keep the hummus moving into the blades. Do not tamper for more than 30 seconds at a time.
2 tbsp (30 mL) olive oil
Safety Tip
2 tbsp (30 mL) lemon juice
*Only use the tamper provided with the Deluxe Cooking Blender. Do not force the tamper deeper into the pitcher. Only use the tamper when blending cold and liquid ingredients.
3. Serve with grilled or raw vegetables, naan, pita bread, or crackers.
→ SERVES
2. Press garlic into the processor bowl with the Garlic Press. Add the cilantro and process until finely chopped. Then, juice the lime into the processor bowl.
1. Cut the onion into chunks with the Coated Utility Knife. Remove the stem from the jalapeño and cut it in half lengthwise. Carefully remove the seeds with the knife, then cut the jalapeño into chunks. Add the jalapeño and onion to the Manual Food Processor
3. Use the Small Mix ‘N Scraper® to scoop the flesh out of the avocados and transfer it to the processor bowl. Add the salt to the bowl and process to your desired consistency. Serve with tortilla chips, if desired. Cook’s Tip: Stir in Enrichables™ Super Veggie, Kale & Fiber, or Pea Protein before serving. Time: Total Time:10 mins 10 mins
Prep
Easy Guacamole → MAKES 12 Servings ½ small red onion, peeled 1 jalapeño, seeded 1 garlic clove, peeled ¼ cup (60 mL) fresh cilantro leaves 1 lime 2 ripe avocados, pitted ½ tsp (2 mL) salt Optional: Tortilla chips
Tomato Basil Soup → SERVES 6 ¼ cup (60 mL) water or low-sodium vegetable broth 1 tsp (5 mL) salt 2 Roma tomatoes 1 can (28 oz./796 mL) whole tomatoes ½ medium onion 2 garlic cloves ¼ cup (60 mL) fresh basil leaves 1. Add the ingredients to the Deluxe Cooking Blender in the order listed (don’t add the basil). Replace and lock the lid. Turn the wheel to select the SOUP setting; press the wheel to start. 2. When the timer is up, press CANCEL. Remove the vented lid cap and carefully add the basil. Replace the cap and hold the PULSE button until the basil is fully combined Cook’s Tip Stir in Enrichables™ Super Veggie, Kale & Fiber, or Pea Protein thoroughly before serving. Prep Time: Total Time:5 mins 30 mins
8
6. Cut the mozzarella into small cubes.
1 can (8 oz./250 g) tomato sauce
Stir in Enrichables™ Super Veggie or Kale & Fiber thoroughly before serving.
1 lb. (450 g) ground Italian sausage 2 garlic cloves, pressed 2 cans (14.5 oz./411 g each) diced tomatoes, undrained
1 medium onion
1. Preheat the oven to 475°F (240°C). Heat the oil in the 6-qt. (5.7-L) Enameled Cast Iron Dutch Oven over medium heat for 3–4 minutes.
2. Finely chop the onion in the Manual Food Processor.
→ SERVES
5. Add the water and pasta; cook until the pasta is almost al dente, about 10 minutes. (Since the pasta continues to cook in the oven, it’s best if not cooked all the way through.)
3. Cook the sausage for 1–2 minutes, then break into crumbles. Add the onion and garlic; cook until the sausage is no longer pink, about 5–6 minutes.
3 cups (750 mL) water
4. Add the diced tomatoes, tomato sauce, tomato paste, seasoning, and red pepper flakes. Simmer 5–7 minutes, stirring occasionally.
2 tbsp (30 mL) tomato paste
1 lb. (450 g) ziti pasta
2 tsp (10 mL) Italian Seasoning Mix
7. Remove the Dutch oven from the heat. Stir in the Parmesan and half of the mozzarella. Top with the remaining mozzarella. Bake, uncovered, until the cheese is melted, about 7–8 minutes. Cook’s Tips If you can’t find ziti, you can use any tube-shaped pasta like penne, rigatoni, or mostaccioli.
Baked Ziti With Sausage
Prep Time: Total Time:5 mins 35 mins
1 tbsp (15 mL) oil
¼ tsp (1 mL) red pepper flakes
1 oz. (30 g) Parmesan cheese, finely grated (½ cup/125 mL)
1 pkg (8 oz./250 g) fresh whole milk mozzarella cheese
SERVES 6
1. Combine all the dry ingredients. Add the warm water and olive oil. Stir until combined. If it seems too dry (has a crumbly exterior and unable to form a smooth ball) you can add an additional teaspoon of warm water.
1½ tsp (7 mL) instant yeast
3. Brush the bottom of a bowl with olive oil, add the dough, and brush oil on the top to coat.
1¾ cup (425 mL) all-purpose flour
1 tsp (5 mL) sugar ¾ cup (175 mL) warm (120–130°F/49–55°C)water
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2. Transfer onto a lightly floured surface and gently knead until it forms a smooth, firm ball, about 5–6 minutes.
1 tsp (5 mL) salt
1 tbsp (15 mL) olive oil, plus more for brushing
Cook’s Tips Mix Enrichables™ Super Veggie or Pea Protein in with the dry ingredients in the first step. When you’re ready to bake a pizza, do what that pros do: Dust a pizza peel with cornmeal so the dough easily transfers onto your pizza stone or baking surface.
Instant yeast, also called rapid-rise yeast, is easier to use since it doesn’t need to be dissolved in water before adding to the dry ingredients. You can use active dry yeast, just dissolve it in warm water first. Active dry yeast requires a lower temp than instant yeast, so check the package for the correct temperature.
Want to make a dough that only takes a few minutes? Search for ‘5-Minute Dough’ on our website. Give it a boost by adding Enrichables to the dry ingredients first!
5. When ready to make a pizza, place the dough onto a lightly floured surface and flatten with your hands, starting at the center and working outwards, turning and stretching into a 12" (30-cm) round disc, forming a lip around the edge.
Homemade Pizza Dough
4. Cover with plastic wrap or a clean kitchen towel and let rise until doubled in size, about 1–2 hours.
Prep Time: Total Time:10 mins 2 hrs 10 mins
Farfalle With Green Sauce
4. Top with additional parsley and Parmesan cheese, if desired.
Prep Time: Total Time:5 mins 25 mins
4 cups (1 L) water ¾ cup (175 mL) fresh parsley leaves 4 oz. (125 g) cream cheese, softened
1⁄3 cup (75 mL) milk ¼ cup (60 mL) Greek yogurt 1 garlic clove ¼ tsp (1 mL) salt 4 oz. (125 g) white cheddar cheese, softened, grated 2 oz. (60 g) fresh Parmesan cheese, grated 4–8 scoops Enrichables™ Kale & Fiber
→ SERVES 6 12 oz. (350 g) farfalle pasta
1. Combine pasta and water in the Rockcrok® Dutch Oven. Microwave, covered, on HIGH, for 14–16 minutes, or until the pasta is cooked. Drain the excess liquid.
Cook’s Tip To add chicken to this recipe, preheat the Nonstick Grill Pan over medium heat for 3–5 minutes. Grill 1 lb. (450 g) of chicken tenders for 6–8 minutes, or until the internal temperature reaches 165°F (75°C), turning halfway through cooking.
3. Add the cream cheese mixture, cheeses, and Enrichables™ Kale & Fiber to the pasta and stir well.
2. Place the parsley in the Manual Food Processor. Process until finely chopped. Add the cream cheese, milk, yogurt, garlic pressed with the Garlic Press, and salt to the processor. Process until smooth.
1½–2 lbs. (700 g–1 kg) boneless skinless chicken thighs
¼ tsp (1 mL) salt 1 cup (250 mL) ketchup
½ cup (125 mL) water
2. Slice the onions using the No. 2 setting on the Simple Slicer, then cut them in half. Add the onions and salt to the inner pot. Cook for 3–5 minutes, or until the onions are softened, stirring occasionally. Press .
4. Add the black beans to the Quick Cooker Ceramic Pot. Juice the lime into the ceramic pot with the Citrus Press. Cover with the stretch-fit lid. Place the ceramic pot into the wire cradle and lower it onto the wire rack. Lock the lid and select the setting. Adjust the time to 7 minutes and press .
6. When the timer is up, press . Press the steam-release button to manually release the pressure. Remove the ceramic pot and transfer the chicken to a bowl*. Chop the chicken with the Salad Chopper.
7. Set the Quick Cooker to and press . Let the sauce reduce for 4–5 minutes. Add the chicken and stir well.
5. Add the dressing ingredients to the Measure, Mix & Pour ® and shake well to combine. Place the coleslaw mix into a medium bowl. Top with about half of the dressing and stir in the pineapple. Grate the cilantro into the bowl; stir to combine.
Dressing ¾ cup (175 mL) Greek yogurt ¾ cup (175 mL) low-fat buttermilk
1½ cans (15 oz./425 g each) black beans (about 2½ cups/625 mL), rinsed and drained 1 lime
1 tbsp (15 mL) apple cider vinegar 2 tsp (10 mL) sugar
1 can (14 oz. or 398 mL) pineapple tidbits, drained 1 cup (250 mL) fresh cilantro leaves, plus additional for garnish
1 tsp (5 mL) Dijon mustard
1 bag (14 oz. or 397 g) coleslaw mix
1 tbsp (15 mL) Smoky Barbecue Rub 2 tsp (10 mL) apple cider vinegar
Optional: Fresh avocado slices
**Use oven mitts or tongs to lower the wire rack into the inner pot. Cook’s Tip Stir in Enrichables™ Super Veggie or Kale & Fiber in step 7 when you add the chopped chicken back to the pot.
3. Add the ketchup, water, rub, and vinegar; stir. Add the chicken.* Place the wire rack into the inner pot with all three feet touching the bottom.**
Prep Time: Total Time:10 mins 35 mins
2 tbsp (30 mL) olive oil
Coleslaw & Toppings
½ tsp (2 mL) salt ¼ tsp (1 mL) black pepper
1. Set the Quick Cooker to and press . Heat the oil in the inner pot for 3 minutes.
8. Add the coleslaw, chicken, and beans to a serving bowl. Top with avocado slices and additional cilantro. Safety Tips *The stainless steel inner pot will be hot during and after cooking. Use a long-handled utensil when stirring and removing food.
2 medium onions
→ SERVES 6 Barbecue Chicken
Quick Cooker BBQ Chicken Bowls
1½ lbs. (700 g) cauliflower (half of a large head or 1 small head) 8 oz. (250 g) uncooked elbow macaroni (2 cups/500 mL) 2 garlic cloves, peeled 1½ cups (375 mL) chicken stock or chicken broth
½ cup (125 mL) milk 2 tbsp (30 mL) flour 1 cup (250 mL) 2% plain low-fat Greek yogurt 8 oz. (250 g) reduced-fat sharp cheddar cheese, coarsely grated (2 cups/500 mL grated)
5. Carefully remove the Dutch oven from the microwave to a Stackable Cooling Rack Add the yogurt and1½ cups (375 mL) of the cheese; stir until well blended. Season to taste with salt and pepper, and sprinkle with the remaining cheese.
6. Microwave, covered, on HIGH for 1 minute, or until the cheese is melted. Cook’s Tips Stir in Enrichables™ Pea Protein or Super Veggie when you add the cheese in step 5.
Optional: Salt and black pepper
1. Cut the cauliflower into large chunks, keeping the core intact. Grate the cauliflower florets into a large Stainless Steel Mixing Bowl to measure 3 cups (750 mL).
2. Place the cauliflower and macaroni in the Rockcrok ® Dutch Oven or Deep Covered Baker. Use the Garlic Slicer to slice the garlic into the Dutch oven.
3. Whisk the stock, milk, and flour with the Stainless Steel Whisk until blended. Pour the mixture into the Dutch oven and mix well.
Prep Time: Total Time:10 mins 30 mins
Skinny Mac ‘N Cheese
→ SERVES 6
4. Microwave, covered, on HIGH for 17–20 minutes, or until the macaroni is tender, stirring once halfway through cooking.
4. For the topping, combine the brown sugar and cinnamon in a small bowl. Sprinkle the topping evenly over the muffins.
5. Bake for 20–22 minutes, or until the Cake Tester & Releaser comes out clean when inserted in the centers.
2 Add the remaining ingredients to the blender in the order they’re listed. Replace and lock the lid. Press the wheel to start the CUSTOM BLEND setting and blend on speed 3 for 30–45 seconds, pausing and scraping down the sides of the blender with a spatula halfway through blending.
1. Preheat the oven to 350°F (180°C). Add the oats to the Deluxe Cooking Blender. Replace and lock the lid. Press the wheel to select the PULSE setting and blend on setting 6 until the oats have the texture of flour, about 10 seconds.
3. Spray the wells of the Muffin Pan with oil using the Kitchen Spritzer. Pour the batter evenly into the wells of the pan.
Monster Muffins → SERVES 8 Muffins 2 cups (500 old-fashionedmL)oats (see cook’s tip) 2 tsp (10 mL) baking powder 1 tsp (5 mL) ground cinnamon ½ tsp (2 mL) baking soda ½ tsp (2 mL) salt 8 scoops Enrichables™ Kale & Fiber 1⁄3 cup (75 mL) applesauce 1⁄3 cup (75 mL) maple syrup 2 extra ripe large bananas 2 eggs ¼ cup (60 mL) canola oil 1 tsp (5 mL) vanilla extract Oil for spritzing Topping 2 tbsp (30 mL) brown sugar 1 tsp (5 mL) ground cinnamon Prep Time: Total Time:5 mins 30 mins
6. Let the muffins stand for 5 minutes before removing from the pan. Cook’s Tips If you don’t have a blender at home, you can replace the 2 cups (500 mL) of oats with 1¾ cups (425 mL) of oat flour.
Green
TotalSodiumTotalProtein caloriesin*The Nutrition
Dietary TotalSodiumCholesterolTotalCaloriesAmountServingProtein PotassiumIronCalciumVitamin caloriesin*The Nutrition 48
