Healthy Recipes From Our Kitchen

Friday, May 24, 2013

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Nutrition » Healthy Recipes From Our Kitchen

Recipes from Cancer Support Community's Kitchen

Recipes of the Season from Cancer Support Community!

Learn to eat, cook, and shop for a healthier life!

Call us at 314-238-2000 to learn about and register for one of our healthy cooking classes, nutrition lectures or one-on-one nutritional counseling.

Recipes from Chef Vicki Bensinger: Fall Sides

Recipes from our 11/16/12 Jerry Pass Cooking for Wellness Class:

Fall Sides with Chef Vicki Bensinger

Tired of the same boring fall side dishes and the same ones year after year for Thanksgiving?

Vicki shares unique, simple and tasty sides your family will love - Salad, soup, veggies and stuffing.

Wheat Berry Salad recipe

Butternut Squash Soup recipe

Stuffed Pumpkin recipe

Maple Roasted Parsnips and Carrots recipe

Crunchy Summer Vegetable Salad Recipe from Chef Nutritionist Robin McClanathan

Savory Sweet Potatoes & Winter Squash Recipe

CSC Cooks Healthy Banana-Oat Pancakes

Charli Prather, MSW, LCSW, Clinical Program Director of Cancer Support Community of Greater St. Louis, shows us how to cook healthy and yummy vegan banana-oat pancakes in the new demonstration kitchen at Cancer Support Community of Greater St. Louis, where all services, programs, and classes are free to those affected by cancer. Cancer Support Community offers healthy cooking demonstration classes such as the Jerry Pass Cooking for Wellness Series. For more information call 314-238-2000.

Robin's Gluten Free Granola Bars

Triple Chocolate Chip Protein Muffins

Vegetable Medley with Sesame and Soy Sauce

Servings: 8

2 C carrots, baby, fresh

2 C broccoli, washed and patted dry

½ C onion, chopped

1 ½ T sesame seeds

1 Clove garlic, chopped

3 T soy sauce, or to taste

2 T canola oil

Cut off broccoli flowers. Peel stems and slice.

Heat large non-stick skillet with canola oil.

Add garlic and sesame seeds to hot oil and stir constantly till golden brown.

Add onion and carrots, stir constantly.

Add broccoli and soy sauce stirring constantly.

Turn heat off. Cover and let steam for a few minutes. Vegetables should be crunchy inside.

Option: Add red pepper flakes to spice it up!

Per Serving (excluding unknown items): 66 calories; 4 g Fat (55.9% calories from fat); 2 g Protein; 6 g Carbohydrate; 2 g Dietary Fiber; 0mg Cholesterol; 402 mg Sodium. Exchanges: 0 Grain (starch); 0 Lean Meat; 1 Vegetable; 1 Fat.

Savory Sweet Potatoes and Winter Squash

Servings: 6

4 C sweet potatoes, peeled

2 C acorn squash or pumpkin squash

3 T rosemary, fresh, chopped

½ t salt, or to taste

2 T olive oil, extra virgin

1 t garlic, 1 whole pod, chopped finely.

Chop sweet potatoes into 1 inch cubes.

Peel and chop squash/pumpkin into 1 inch cubes.

In a bowl, combine squash, potatoes, rosemary, salt, olive oil and garlic.

Spread mixture evenly, 1 layer thick, on a parchment paper lined baking pan. Bake for about 30-45 minutes at 400F till soft on the inside.

Per Serving (excluding unknown items): 157 Calories; 5 g Fat (28.0% calories from fat); 2g Protein; 27 g Carbohydrate; 4 g Dietary Fiber; 0 mg Cholesterol; 191 mg Sodium. Exchanges: 2 Grain (Starch); 1 Fat.

Robin’s Red Cabbage and Apple Coleslaw

Colorful coleslaw with a cool yogurt / cilantro dressing.

Servings: 4

1 ½ C red cabbage, julienned-outer leaves saved whole

½ C jicama, julienned

1 each red apple, julienned

1 each green apple, julienned

6 oz yogurt, plain

1 T Splenda®, Adjust according to taste

½ each lime, juiced

1/8 t salt

1 t cilantro, fresh and minced.

Mix items 5-10 together making sure sugar is dissolved. Pour over chopped items and toss.

Serve in outer leaves of cabbage.

Per Serving (excluding unknown items): 80 Calories; 2 g Fat (17.3% calories from fat); 2 g Protein; 16 g Carbohydrate; 3 g Dietary Fiber; 5 mg Cholesterol; 92 mg Sodium. Exchanges; 0 Grain (Starch); 0 Lean Meat; ½ Vegetable; ½ Fruit’ 0 Non-Fat Milk; ½ Fat; 0 Other Carbohydrates.

Fresh and Fast Fried Greens

Assortment of beet, chard, spinach greens

Servings: 5

2 bunches beet greens, washed and patted dry

1 bunch chard leaves, washed and patted dry

1 bunch spinach leaves, whole, washed and patted dry

1 T canola oil

1 clove garlic, minced

¼ tsp kosher salt, or as needed

3 T sun-dried tomato half, chopped

Cut center vein out of each leaf.

Heat skillet or large pan on high heat with canola oil in it. Watch closely to avoid smoking. Add garlic and stir for 1 minute.

Add all of the leaves at one time. Turn using long tongs to keep from burning. When volume decrease by ½, turn down heat to lowest and add sundried tomato stirring.

Cover and simmer for 5 minutes.

Per serving (excluding unknown items); 53 calories; 3 g Fat (46.4% calories from fat); 2 g Protein; 6 g Carbohydrate; 2 g Dietary Fiber; 0mo Cholesterol; 324 mg Sodium. Exchanges: ½ Grain (Starch); 0 Lean Meat; 0 Vegetable; ½ Fat.

Robin’s Pan Seared White Fish with Italian Salsa

Use with Trout, catfish, tilapia, orange ruffy.

Servings: 4

4-6 ounces trout, washed and patted dry

½ tsp kosher salt

½ tsp fresh ground pepper, to taste

3 T canola oil, drain excess

1 C salsa, mild flavor

6 kalamata olive, pitted and chopped

1 clove garlic, minced

1 tsp capers

¼ C crumbled feta cheese

Sprinkle fillets with salt and pepper.

Heat oil till very hot (not smoking) in nonstick skillet over medium heat. Cook 2-3 fillets at a time, 1-2 minutes on each side or until fish flakes with fork.

Prepare salsa by combining salsa, olives, garlic, and capers. This can be done ahead of time for flavors to increase with time.

Top each fish with salsa and sprinkle feta on top.

Per Serving (excluding unknown items): 402 calories; 25g Fat (56.9% calories from fat); 38g Protein; 5g Carbohydrate; 1 g Dietary Fiber; 107mg Cholesterol; 805mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; ½ Vegetable; 0 Fruit; 2 ½ Fat; 0 Other Carbohydrates.

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