liveWELL Eat Well, 2nd Edition

a

ell

Seco d di io

2023 Seasonal Recipes

HR.UIOWA.EDU/EMPLOYEE-WELL-BEING

ind liveWELL on ocial

@UIOWALIVEWELL

edia

INSIDE THIS EDITION The Second Edition of the Eat Well Cookbook highlights warming recipes that feature seasonal ingredients. Whether you’re seeking comfort food for a cozy night in or planning a festive gathering with loved ones, this selection of recipes will help you savor the rich flavors of fall and winter.

While these recipes include specific ingredients and directions, we encourage you to tailor these recipes to your own personal preferences and cultural traditions.

RECIPES Oven-Roasted Squash Edamame with Soy and Sesame Sauce Broccoli Cheddar Soup Balsamic Roasted Brussels Sprouts Orange Cranberry Pork Loin Chicken and Sausage Gumbo Thai Chicken Curry Macaroni and Cheese Cinnamon Apple Baked Oatmeal

2 3 4 5 6 7 8 9 10

liveWELL inspires a culture of well-being and campus excellence, providing employees with the opportunity to thrive.

e oa ed S ua h Ingredients 5 pounds winter squash, peeled, seeded and cut into 1-inch chunks 2 Tbsp. olive oil 1 1/2 tsp. salt 1/4 tsp. pepper 3 cloves garlic, minced 2 Tbsp. chopped parsley

Directions 1. Preheat oven to 375 °F. 2. Toss squash with 4 teaspoons oil, salt and pepper. Spread evenly on a large baking sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash).

3. Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and parsley. Taste, adjust the seasoning and serve.

otes Types of winter squash: butternut, kabocha, buttercup, hubbard, acorn, delicata.

da a e

i h So a d Se a e Sauce

Ingredients 1 cup edamame in pods 2 Tbsp. toasted sesame oil 1 tsp. soy sauce Salt and pepper, to taste

Directions 1. Boil edamame for 3 to 4 minutes. Drain in cold water and dry with paper towel.

2. In a pan over high heat, add sesame oil. When the oil is hot, add edamame pods and fry for about 2 to 3 minutes, until the pods are slightly charred.

3. Add soy sauce and stir until the sauce has evaporated.

4. Season with salt and pepper.

5. Serve immediately or save it for later in the fridge.

otes Frozen edamame can be used for this recipe.

Eat the edamame beans by removing them from the pods.

Broccoli Cheddar Soup Ingredients 1 Tbsp. olive oil 1 Tbsp. butter 1 large onion, diced 3-4 cloves garlic, minced 2 large heads fresh broccoli 1 large potato, peeled and chopped 4 cups water or vegetable broth 2 tsp. salt 1/4 tsp. pepper 1/2 cup plain Greek yogurt 1 1/2 cups cheddar cheese, grated

Directions 1. Separate the broccoli florets from the stalks. Trim any tough parts from the broccoli stalks. Chop tender stalks into small pieces; you should have about 2 cups. Chop the broccoli tops into small pieces. You should have about 3 cups of small broccoli florets. Set aside.

2. Heat oil and butter in a large soup pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for an additional minute.

3. Add broccoli stalks, potato, water, salt, and pepper to the pot.

Bring to a simmer, then cover and cook until the potato will easily mash when pressed with a fork, about 15 to 18 minutes.

4. Stir in yogurt.

5. Use an immersion or regular blender to blend the soup. Pour soup back into the pot.

6. Stir chopped broccoli florets into the soup and cook until tender, about 8 to 10 minutes.

7. Stir in 1 cup of cheese. Add additional salt and pepper as needed. Ladle soup into bowls and garnish with the remaining cheese.

4

Balsamic Roasted Brussels Sprouts Ingredients 1 1/2 pounds Brussels sprouts 2 Tbsp. olive oil 1/4 tsp. salt 1/3 cup dried cranberries 1/3 cup pecans, roughly chopped 1 Tbsp. balsamic vinegar e 1/3 cup finely grated Parmesan cheese Salt and pepper, to taste

Directions 1. Preheat the oven to 425 °F. Line a large, rimmed baking sheet with parchment paper for easy cleanup, if desired.

2. Trim the bottom end of each Brussels sprout and then cut each sprout in half lengthwise from the flat base through the top.

3. On the prepared baking sheet, combine the halved sprouts, olive oil and salt. Toss until the sprouts are lightly and evenly coated.

Arrange the sprouts in an even layer with their flat sides facing down.

4. Roast the sprouts until they are tender and deeply golden on the edges, tossing halfway, about 20 to 25 minutes. When they are nearly done (about 3 to 5 minutes to go), add the pecans to the pan and return them to the oven.

5. Meanwhile, place the cranberries in a small bowl and cover them with warm water. This will cause them to get plump. Set them aside while the sprouts are in the oven.

6. Transfer the roasted Brussels sprouts and toasted pecans to a serving platter or bowl. Drain the cranberries and sprinkle them on top. Drizzle the balsamic vinegar over the dish, then sprinkle with Parmesan. Season with salt and pepper, to taste.

5

ra or

e ra oi

err

Ingredients 3 pounds boneless pork loin roast Olive oil Salt and pepper, to taste 3/4 cup orange juice 1/4 cup apple cider vinegar 1/2 jar (8 ounces) sweet orange marmalade 1/2 can (7 ounces) whole cranberry sauce

Directions 1. Preheat oven to 375 °F. 2. Place pork in a shallow roasting pan or grill pan and pat dry with a paper towel. Rub all sides with olive oil. Season with salt and pepper on all sides. Sear each side over high heat for 2 minutes per side, 10 minutes total.

3. While searing, make your sauce. In a medium bowl, stir together the 1/2 cup orange juice, vinegar, marmalade, and cranberry sauce.

4. Place seared pork in a large roasting pan and pour sauce over the pork.

5. Cook for 60 to 80 minutes or until the internal temperature reaches 140 to 145 °F in the most central part of the pork. Baste every 20 minutes in orange juice mixture.

6. Remove from oven and place pork on a foil tented plate to cool/rest for 10 minutes.

7. While pork is resting, add remaining 1/4 cup orange juice to the juices left over from cooking. If your roasting pan is stovetop safe, you can just keep all the sauces in the pan or, if not, add to a saucepan.

8. Bring sauce to a boil and then reduce to a simmer.

9. Slice and serve pork, drizzled with more sauce and garnish with orange slices and fresh cranberries.

ic e a d Sausa e um o Ingredients 1 (29-ounce) can diced tomatoes 4 cups chicken broth 1 pound smoked sausage, cut into 1/2-inch pieces 1 pound boneless skinless chicken breast or thighs, chopped 4 Tbsp. butter 1 medium onion, diced 1 green bell pepper, diced 3 celery ribs, chopped 1/4 cup flour 1 Tbsp. oregano 1 Tbsp. dried thyme 1 Tbsp. salt 2 tsp. granulated garlic 1/2 tsp. ground pepper, optional 1/4 cup parsley, finely chopped 3 bay leaves

Directions 1. Combine tomatoes with juice and 2 cups of chicken broth in a slow cooker. Add chicken and sausage.

2. In a medium pan, add butter over medium-high heat. Once the butter is melted, add the diced onion, peppers, and celery. Cook until tender, about 5 minutes.

3. Add seasonings and stir to combine; cook over medium-high heat until fragrant, about 1 minute.

4. Add flour and stir to combine. Cook for about 2 minutes over medium-high heat, then remove and add to the slow cooker.

5. Stir to combine, adding the remaining chicken broth, bay leaves and parsley.

6. Cover; cook on high for 4 to 6 hours.

ai urr

ic e

Ingredients 1 1/2 pounds boneless skinless chicken breasts, thinly sliced 3 red bell peppers, chopped 1 white or yellow onion, chopped 2 Tbsp. oil 2 tsp. yellow curry powder 2 Tbsp. red curry paste 1/2 - 1 tsp. crushed red pepper flakes 26 ounces unsweetened coconut milk 1 tsp. salt 1/4 cup cold water 2 Tbsp. corn starch

Directions 1. In a large skillet over medium heat, combine chicken, peppers, and onions. Drizzle with oil, give it a good stir to coat, and cook for 6 to 8 minutes, stirring occasionally until chicken is just cooked through.

2. Sprinkle yellow curry powder over everything and stir for 1 minute.

3. Add coconut milk, red curry paste, crushed red pepper flakes and salt. Bring to a low boil.

4. Whisk corn starch into water until dissolved. Add to the pan and stir 1 to 2 minutes until thickened.

5. Taste, add more salt if needed. Serve immediately.

otes Garnish dish with fresh cilantro and lime wedges.

Serve over rice or noodles.

acaro i a d eese Ingredients 3 cups whole wheat elbow macaroni 3 cups low-sodium vegetable or chicken broth 1 cup whole milk 2 Tbsp. butter 1/4 tsp. garlic powder 1/4 tsp. mustard 3/4 tsp. salt Pepper, to taste 1 cup cheddar cheese, shredded 1/4 cup Parmesan cheese

Directions 1. In a medium pot, add broth, milk, butter, garlic powder, mustard, salt, ground black pepper and bring to a boil.

2. Add elbow macaroni and cook for 8 to 10 minutes, stirring every few minutes to prevent sticking. Cook until al dente or desired firmness. Add more milk or broth, if desired.

3. Turn off heat. Add cheddar cheese and Parmesan cheese in portions and stir between each until melted.

otes Get creative with optional additions: broccoli, cauliflower, green peas, edamame, spinach, zucchini, asparagus, tomatoes, paprika, nutmeg, soy sauce, hot sauce, bacon.

Cinnamon Apple Baked Oatmeal Ingredients 2 cups old-fashioned oats 2 tsp. cinnamon 1/2 tsp. nutmeg 1 tsp. baking powder Salt, a pinch 2 cups milk 1 cup mashed banana, optional 1/4 cup pure maple syrup, optional 1 tsp. vanilla extract 1 medium apple 1/2 - 1 cup walnuts, chopped

Directions 1. Preheat oven to 350 °F. Grease an 8x8 baking dish.

2. In the baking dish, add oats, cinnamon, nutmeg, baking powder and salt, mix well. Add in the milk, banana, syrup and vanilla, gently whisk to combine. Top with chopped apples and walnuts, mix them in if you like.

3. Place in the oven on the middle rack and bake for 30 minutes.

Once done, let cool slightly.

4. Slice and serve warm.

10

Interested in learning more? Scan the QR code to explore liveWELL’s nutrition page, where you can find resources for starting your journey towards healthy eating.