2022 Nutrition Month Cookbook

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2022 Nutrition Month Cookbook DIETITIAN

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Happy Nutrition Month 2022!

This year’s theme is ‘Ingredients for a Healthy Tomorrow’. Dietitians are experts in nutrition and possess skills to help you meet your goals and maintain your health. The Dietitians at St. Joseph’s Health Care London have compiled some delicious, healthy recipes to highlight “key ingredients” for success! Whether you are trying to improve your heart health, incorporate plant-based proteins into your eating pattern, or increase your intake of fruits and vegetables, there is something in here for everyone. Enjoy your food!

Sincerely, The Dietitians of St. Joseph’s Health Care London

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NUTTY BARS Directions 1. In a medium saucepan, melt peanut butter and honey together on low. Remove from heat.

2. Add remaining ingredients and mix together.

3. Pour into an 8 x 8 inch, pan lined with parchment or wax Ingredients

paper.

•

1 cup peanut butter

4. Cool in fridge or freezer for

•

½ cup honey

1-2 hours. Cut into 16 bars.

•

1 cup large flake oats

•

½ cup chopped walnuts

•

½ cup chopped almonds

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KEY INGREDIENT:

NUTS

• Part of the Mediterranean diet, which has many health benefits including prevention of heart disease and type 2 diabetes • Contain Vitamin E, magnesium, and healthy fats • Contain fibre for bowel regularity • Protein source for healthy muscles • Aim for 3 or more serving per week

MEET THE DIETITIAN Name: Carrie Shea, RD Unit: Musculoskeletal Rehabilitation Program at Parkwood Institute

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BLACK BEAN BROWNIES Ingredients • 1 ½ cups black beans (one 15-oz can, drained and rinsed very well) • 2 tbsp cocoa powder • ½ cup instant oats, uncooked (about 2 packages of instant oatmeal) • ¼ tsp salt • ½ cup maple syrup • ¼ cup vegetable oil • 2 tsp vanilla extract • ½ tsp baking powder • ½ cup chocolate chips (Not optional! Omit at your own risk) • Optional: more chips, for presentation continued

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BLACK BEAN BROWNIES CONTINUED…

Instructions

This recipe makes 9-12 brownies. If serving to guests, it’s always fun to have them try and guess the special ingredient!

1. Preheat oven to 350 F. 2. Combine all ingredients except chocolate chips in a food processor, and blend really well, until completely smooth.

3. Stir in the chocolate chips, then pour into a greased 8x8 pan.

Optional: sprinkle extra chocolate chips over the top.

4. Bake for 15-18 minutes and let cool for at least 10 minutes before cutting. If they still look a bit

Adapted From Black Ban Brownies-No Flour Required Chocolate Covered Katie

undercooked, you can place them

The Healthy Dessert Blog

in the fridge overnight and they

https://chocolatecoveredkatie.com/noflour-black-bean-brownies/

will magically firm up!

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KEY INGREDIENT:

BLACK BEANS • Source of cost-friendly protein • Contain fibre to lower cholesterol and keep you feeling full for longer • Very versatile and can be added to salads, chili or soups, burritos or dips. Get creative!

MEET THE DIETITIAN Name: Michelle Riva, RD Unit: Veterans Care Program at Parkwood Institute

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MANGO GUACAMOLE

Directions 1. Cut the avocados in half and scoop the flesh into a large bowl, discarding the pit and skin.

Coarsely mash the avocado.

2. Add the diced onion, jalapeno, cilantro and lime juice to the avocado.

3. Mix in 2/3 of the diced mango.

Taste and season with salt.

4. When you're ready to serve,

Ingredients • 3 large ripe avocados • • • • • •

½ small red onion, diced ½ to 1 fresh jalapeno pepper, seeded and finely chopped 2 tbsp chopped fresh cilantro, plus a few leaves for garnish 2 tbsp fresh lime juice 1 medium ripe mango, peeled, flesh cut from the pit and diced Salt, to taste

scoop guacamole into a serving bowl and garnish with the remaining diced mango and cilantro. Serve with tortilla chips or raw vegetables.

Adapted From Mango Guacamole Koontzie Epicurious https://www.epicurious.com/recipes/me mber/views/mango-guacamole50009475

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KEY INGREDIENT:

AVOCADO

• Contains potassium for heart health • Contains fibre for bowel regularity • Contains healthy, unsaturated fats to keep you full and lower your bad cholesterol levels • Contains folate for brain health and healthy pregnancies

MEET THE DIETITIAN Name: Patti Hoddinott, RD Unit: Specialized Geriatric Services Program at Parkwood Institute

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WHITE BEAN CHILI Ingredients • 1 pound boneless skinless chicken breasts, diced • 1 medium onion, chopped • 1 ½ tsp garlic powder • 1 tbsp canola oil • 2 cans white kidney beans (19 oz) • 2 cups chicken broth • 2 cans (1 cup) chopped green chiles

Directions 1. In a large saucepan, sauté the chicken, onion and garlic powder in oil until chicken is no longer pink.

2. Add the beans, broth, chiles and seasonings. Bring to a boil.

Reduce heat, simmer uncovered,

• 1 tsp salt • 1 tsp ground cumin

for 30 minutes.

• 1 tsp dried oregano

sour cream and heavy cream. If

• ½ tsp pepper

desired, top with tortilla chips,

• ¼ tsp cayenne pepper

cheese and jalapenos.

3. Remove from the heat, stir in

• 1 cup sour cream • ½ cup heavy whipping cream • Optional: Tortilla chips, shredded cheddar cheese, sliced seeded jalapeno pepper

Adapted From Creamy White Chili Laura Brewster Taste of Home https://www.tasteofhome.com/recipes/c reamy-white-chili/

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KEY INGREDIENT:

WHITE BEANS • Source of protein for strong muscles • Contain slow-digesting carbohydrates to help control blood sugars (low on glycemic index) • Contain antioxidants, which reduce the risk of heart disease and cancer

MEET THE DIETITIAN Name: Colleen Collins, RD Unit: Acquired Brain Injury and Spinal Cord Injury Rehabilitation at Parkwood Institute

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BUTTERNUT SQUASH MAC’N’CHEESE

Directions 1. Cook butternut squash (steam or boil) until soft when poked with a fork.

2. Transfer the squash to a blender, draining off all of the liquid if boiled.

3. Add the milk, cheese, and butter to the blender with the squash and puree until completely smooth.

4. Meanwhile, cook the pasta according to package directions.

Drain and return to the pot.

Ingredients • 1 cup peeled and cubed butternut squash (fresh or frozen) • "⁄# cup milk • ¾ cup grated cheddar cheese • 1 tbsp butter or margarine • 2 cups uncooked pasta

5. Stir in the cheese sauce, season to taste, and serve warm.

Adapted From 5 Ingredient Butternut Squash Mac and Cheese Amy Palanjian Yummy Toddler Food HTTPS://WWW.YUMMYTODDLERF OOD.COM/5-INGREDIENTBUTTERNUT-SQUASH-MAC-ANDCHEESE/

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KEY INGREDIENT:

BUTTERNUT SQUASH

• Contains potassium for heart health and blood pressure control • Contains fibre for bowel regularity • Nutrient dense and low calorie • Contains Vitamin A and Vitamin C for immune health

MEET THE DIETITIAN Name: Celine Shoemaker, RD Unit: Inpatients and Infectious Diseases Care Program at St. Joseph’s Hospital

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MINI LENTIL SLIDERS Ingredients • 1 ¾ cups dry red lentils • 2 ½ cups low sodium vegetable broth • 1 tbsp canola oil • ½ tbsp pureed garlic • ½ a red pepper, diced • 2 carrots, shredded • 6 mushrooms, grated • ¼ tsp salt • ¼ tsp black pepper • ½ tsp red chili flakes • ¼ tsp cumin • ¼ tsp smoked paprika • ½ tsp fresh thyme, chopped • ½ cup bread crumbs • 2 large eggs, beaten

continued

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MINI LENTIL SLIDERS

CONTINUED…

3. Let lentils cool. Stir in thyme, eggs and half of the bread crumbs. Add sautéed vegetables.

4. Form lentils into patties.

Coat with remaining bread

Directions 1. Rinse lentils in a strainer and drain excess water. In a

crumbs. Place on tray, cover and refrigerate or freeze until ready to cook.

large saucepan, cover lentils

5. Grill or pan fry to desired

with vegetable stock and bring

doneness. Serve on your bun

to a boil. Simmer 12-15

of choice.

minutes, until tender.

2. Sauté onions with canola oil until gold brown. Add garlic and carrots. Sauté for 5 minutes. Add remaining

Adapted From

vegetables, salt, pepper, and

Mini Lentil Sliders by Lentils.org

spices. Cook on medium heat

https://www.lentils.org/recipe/minilentil-sliders/

until tender.

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KEY INGREDIENT:

LENTILS

• Contain fibre, potassium, and folate to promote heart health and lower blood pressure • Plant-based protein to lower intake of saturated fats • Contain zinc for muscles and immune health • Contain magnesium for sleep hygiene and metabolism

MEET THE DIETITIAN Name: Amanda Dufault, RD Unit: Complex Care Program at Parkwood Institute

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GRANOLA Ingredients • 4 cups old-fashioned rolled oats • 1 cup almonds or other raw nuts • ½ cup pumpkin seeds or other seeds • 1 tsp fine-grain sea salt • ½ tsp ground cinnamon

Instructions 1. Preheat oven to 350 F and line a large, rimmed baking sheet with parchment paper.

2. In a large mixing bowl, combine the oats, nuts and seeds, salt and cinnamon. Stir to blend.

• ½ cup olive oil

3. Pour in the oil, honey and

• ½ cup honey

vanilla and mix well. Pour the

• 1 tsp vanilla extract

granola onto the prepared pan

• ⅔ cup dried cranberries • Optional: ½ cup chocolate chips or coconut flakes

and use a large spoon to spread it in an even layer. continued

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GRANOLA

CONTINUED…

7. Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up

4. Bake until lightly golden, about 21 to 24 minutes, stirring halfway. The granola will further crisp up as it cools.

to 3 months. The dried fruit can freeze solid, so let it warm to room temperature for 5 to 10 minutes before serving

5. Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional chocolate chips, if using).

6. Break the granola into pieces with your hands if you want to retain big chunks, or stir it around with a spoon if

Adapted From The Very Best Granola Kathryne Taylor Cookie + Kate https://cookieandkate.com/healthygranola-recipe/?sfns=mo

you don’t want extra-clumpy granola.

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KEY INGREDIENT:

SEEDS

• Contain unsaturated fats to reduce cholesterol levels and reduce inflammation • Contain fibre to slow digestion, keep you full, and reduce over-eating • Contain trace minerals, such as selenium, copper, zinc, magnesium

MEET THE DIETITIAN Name: Melissa Duffy, RD Unit: Veterans Care Program at Parkwood Institute

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MASON JAR CHICKPEA SALAD Ingredients Dressing: •

2 tbsp of olive oil

•

1 tbsp of lemon juice

•

1 tsp of Greek salad spices

•

salt and pepper to taste

Salad: •

¼ of an English cucumber, chopped

•

½ a tomato, chopped

•

½ cup of chick peas (canned or cooked)

•

¼ of orange pepper, chopped

->

continued r - - - 1

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MASON JAR CHICKPEA SALAD CONTINUED…

5. To serve the salad, shake mason jar to coat ingredients with dressing or pour out into a bowl and toss. Can be stored in the fridge for up to 4 days.

Instructions 1. Cut the vegetables into bite-

sized pieces.

2. Rinse chickpeas very well and add to the vegetables.

3. Mix all dressing ingredients to form dressing.

4. Prepare a quart-sized mason jar. Pour 3 tbsp of the dressing onto the bottom of the jar, add tomato, cucumber,

Adapted From Mediterranean Chickpea Mason Jar Salads Megan Gilmore Detoxinista https://detoxinista.com/mediterranea n-mason-jar-salads/

then the chickpeas and orange peppers.

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KEY INGREDIENT:

CHICKPEAS

• Support heart health • Contain B Vitamins for brain health • Great source of protein without cholesterol • Naturally gluten-free • Contains iron for energy and focus • Contain magnesium for controlling blood pressure

MEET THE DIETITIAN Name: Alia El Kubbe, RD, CDE, MScFN Unit: Cardiac Rehabilitation and Secondary Prevention Program at St. Joseph’s Hospital

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BREAKFAST MUFFINS

Optional Additions to Muffins • ¾ cup chopped walnuts • ¾ cup raisins

Ingredients Muffins • 1 cup white flour • 1 cup whole wheat flour • 2 tsp baking soda • 1 tsp salt • 2 tsp ground cinnamon • 1 cup sugar

Frosting

• 4 eggs • ½ cup olive oil

• 8 oz cream cheese, at room temperature

• ½ cup apple sauce

• 1/3 cup margarine

• 2 cups grated carrots

• 1 tsp vanilla

• 1 cup grated zucchini

• 2 cups icing sugar

<

I

• 8 oz crush pineapple, drained

continued

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BREAKFAST MUFFINS CONTINUED…

6. Add shredded carrots, zucchini, pineapple, and optional ingredients (walnuts and raisins). Mix with a spatula until well incorporated.

7. Pour batter into muffin tins.

Instructions 1. Preheat oven to 350 F.

Bake for 22-26 minutes or until tooth pick can be inserted in the center and comes out

2. Prepare two muffin tins with liners or cooking spray.

clean. Let cool before icing.

8. Prepare icing by combing all

3. In a large bowl, whisk

icing ingredients and mixing

together flours, baking soda,

well. Spread over muffins.

salt and cinnamon.

4. In another bowl, mix sugar, eggs, olive oil and apple sauce until combined.

5. Pour wet ingredients into dry ingredients and whisk until well combined.

Adapted From Carrot Cake Joanna Cismaru Jo Cooks https://www.jocooks.com/recipes/car rot-cake/

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KEY INGREDIENT:

FRUITS AND VEGETABLES • Good source of antioxidants, which support immune health • Promote healthy brain and memory function • Important for heart health • Reduce risk of developing some cancers • Aim for at least 5 servings per day and try different recipes to sneak them in where you can

MEET THE DIETITIAN Name: Christine Kijak, RD, CDE Unit: Stroke/Neurological Rehabilitation and Amputee Rehabilitation Program at Parkwood Institute

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GARLIC TOFU STIR FRY Instructions Ingredients

1. Preheat oven to 400 F. Drain

• 350g extra firm tofu

tofu. Wrap in paper towel and

• 2 tsp cornstarch

place a heavy pot on top to draw

• 1 head broccoli, chopped

out moisture for at least 15

• ½ cup water

minutes.

• ¼ cup low sodium soy sauce • 2 tbsp honey • 1 tsp freshly-ground black pepper • 2 tsp grated ginger • 2 tbsp olive oil, separated in half

2. Cut tofu into bit sized cubes.

Toss in cornstarch. Place tofu on baking sheet lined with parchment paper. Toss with olive oil. Bake for 15 minutes.

Remove from oven and flip tofu

• 1 small red onion, finely diced

pieces. Bake for another 15

• 1–2 fresh jalapeños, cored and finely diced

minutes.

• 5 garlic cloves, finely diced • Garnish: chopped green onions and toasted sesame seeds

3. Meanwhile, mix water, soy sauce, honey, ground black pepper, and grated ginger in a bowl and set aside.

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GARLIC TOFU STIR FRY CONTINUED…

4. In a large frying pan, heat remaining oil over medium-

6. Remove pan from heat. Add in the baked tofu to the pan, and toss until it is evenly coated. Serve over rice, garnished with green onions and toasted sesame seeds.

high heat. Add the broccoli, red onion and jalapeño, and sauté for 5 minutes, stirring occasionally until softened. Add the garlic and sauté for 2 more minutes, or until fragrant.

5. Slowly pour in the soy sauce mixture, and stir until combined. Continue cooking until the mixture reaches a

Adapted From Magic Garlicky Tofu Ali Martin Gimme Some Oven https://www.gimmesomeoven.com/ magic-garlicky-tofu/#tasty-recipes60125

simmer and then thickens.

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KEY INGREDIENT:

TOFU

• Contains antioxidants to reduce inflammation • A complete plant protein that contains all essential amino acids • Source of iron for growth and development and reducing risk of anemia • Contains calcium for bone health

MEET THE DIETITIAN Name: Lindsay VanderSpank, RD Unit: Stroke/Neurological Rehabilitation and Transitional & Lifelong Care Program at Parkwood Institute

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