Thursday, March 3, 2016

How do you cook healthy?

We want to know how you cook healthy! Share your favorite healthy recipe, complete with directions, for a chance to win a prize from UI Wellness.  

Your recipe could also be featured by liveWELL in upcoming communications!

(To share your recipe, click on "Comments" and at the bottom will be an space to enter your recipe. Be sure to include your first name and team name within your recipe post. Use the drop down box in "Comment As:" to select "Anonymous" if you don't have an account . Entries must be submitted by midnight, Wednesday, March 9th.) 

6 comments:

  1. Angela, The Fitness Awakens

    Caramelized Onion Cauliflower Casserole (VEGAN!) (Source: Isa Chandra Moskowitz)
    (Serves 8 - 10; 90 mins prep/cook time total)
    2 Tblsp olive oil
    1 large onion, diced medium
    4 cloves garlic, minced
    4 cups cauliflower florets (1 medium head)
    1 12-oz. pack extra firm tofu (the vacuum-packed kind)
    1 cup veggie broth
    ½ cup tahini
    ¼ cup lemon juice
    1 Tbslp smoked paprika, +more for garnish
    ¼ nutritional yeast
    ½ tsp salt
    A few dashes black pepper
    1 cup bread crumbs

    1. Preheat a large heavy bottomed skillet, preferably cast iron, over low heat. Add the onion and cover the pan, stirring occasionally, for about 20 minutes. It should be golden and soft.

    2. Add garlic and cauliflower, raise heat to medium, cover and cook until cauliflower is softened, stirring occasionally, for about 15 minutes. Remove pan from heat and set aside. Preheat oven to 350ºF.

    3. In a food processor, Combine tofu, vegetable broth, tahini, and lemon juice and blend until completely smooth. Add half of the cauliflower mixture, paprika, nutritional yeast, salt and pepper and pulse a few times until well combined. Without running the food processor, stir in breadcrumbs with a spatula. I do this just to save a dish, but you can transfer to a mixing bowl to stir in the breadcrumbs if you prefer. You just don’t want to food process them at this point because it would make the dish gummy.

    4. Lightly grease a 9x9 or 11x8 casserole dish. Transfer the mixture from the food processor to the casserole and spread it out evenly. Top with remaining cauliflower mixture and lightly press it into the bottom layer.

    5. Bake for 30 minutes, until golden on top. Let cool slightly, sprinkle with paprika and serve!

    ReplyDelete
  2. Becky-RadOnc & Rollers

    Pork Chops in the Crockpot

    4 – 4 oz pork chops
    Stove top stuffing – prepared (if you use butter use light butter-personally I don’t put in the butter)
    1 can sugar free apple pie filling or 2 cups sugar free applesauce
    Brown pork chops (I don’t do this) put in the crock pot, then the stuff then the apple pie filling. Cook on high for 4 hrs.

    4 servings

    ReplyDelete
  3. Protein Biscuits

    This is a great breakfast alternative that is great when you are in a rush!

    2 scoops 100% non-GMO Whey Protein Powder (I use Jarrow Formulas French Vanilla)
    1 tablespoon honey
    1 tablespoon bee pollen granules
    1 egg
    2 tablespoons peanut butter

    Preheat oven to 350 degrees Fahrenheit.
    Combine all ingredients until well incorporated.
    Roll into palm-sized balls, and lightly flatten into a cookie shape.
    Place on parchment paper on a baking sheet.
    Bake for 8 minutes or until golden brown.
    Top with your favorite jam, more peanut butter, or any topping you like.

    Three of these protein biscuits keep you full until lunch time, and won't spike your blood sugar. Enjoy!

    ReplyDelete
  4. Anytime Turkey
    from Ann Drop
    1 slightly beaten egg
    ¼ cup milk
    1 cup herb seasoned stuffing mix, crushed
    1 pound ground turkey
    1 (16oz) can whole cranberry sauce
    ½ cup water or apple juice
    2 teaspoons instant chicken bouillon (I use low sodium bouillon)

    Combine egg, milk, stuffing and turkey. Mix well. Shape into meatball shapes. Bake on a broiling pan in a 350 degree oven for 25 minutes. At this point you can freeze the meatballs for a quick dinner later.
    Combine cranberries, water/apple juice and bouillon. Put meatballs in a 2-3 quart pan. Pour cranberry mixture over meat. Bring to a boil. Cover and simmer for 15-20 minutes until meat is cooked through. Serve over cooked rice.

    ReplyDelete
  5. Allyn - The Fitness AwakensMarch 4, 2016 at 6:15 AM

    Vegan Chilaquilas (makes one 9X12 pan)
    1 container extra firm tofu
    1 packet Tofu Scramble
    12 corn tortillas, cut into triangles
    Enchilada sauce of your choice (if a pouch, use 2)
    2 cans green chiles
    1 medium onion, finely chopped
    Olive oil
    2 garlic cloves, minced

    (Preheat oven to 375F.)
    1. Mix the tofu and the packet of Tofu Scramble together, set aside.
    2. Prepare the enchilada sauce as directed (if a pouch, no need to heat; if a packet + tomato sauce, mix together and heat on the stove for about 8-10 minutes; turn heat off completely).
    3. Saute the onion in olive oil for 10 minutes, add the garlic into the mixture during the last 2 minutes.
    4. Mix the Tofu Scramble into the onions and garlic, turn heat down to medium-low, stir occasionally for 10 minutes. Turn off heat.
    5. Evenly spread 1 cup of the enchilada sauce along the bottom of a 9X12 pan.
    6. Arrange one single layer of the corn tortilla triangles on top of the just spread out enchilada sauce; leave some open spaces between the tortillas triangles.
    7. Evenly spread 1/2 of the Tofu Scramble mixture on top of the corn tortillas triangles.
    8. Arrange one single layer of the corn tortilla triangles on top of the Tofu Scramble mixture; leave some open spaces between the tortillas triangles.
    9. Evenly spread enough enchilada sauce to lightly cover the top of the casserole, making sure each corn tortilla triangle is covered with the sauce. Don't use all of the sauce; you've got one more layer to go!
    10. Evenly spread the remaining Tofu Scramble into the pan.
    11. Cover the Tofu Scramble with the remaining corn tortilla triangles.
    12. Evenly spread the remaining enchilada sauce on top of the corn tortilla triangles.
    13. Bake, uncovered, for 35 minutes. Remove from oven and let rest for 10 minutes before serving.
    14. Top with avocado, salsa, sour cream, etc., if desired.

    ReplyDelete
  6. Greek Flavored Turkey Burgers

    Ingredients
    1 large egg white
    1 c. chopped red onion
    3/4c. chopped fresh mint
    ½ cup dry breadcrumbs
    1/3c. crumbled feta cheese
    2 Tbl. Fresh lemon juice
    1 tsp. dried dill
    1 lb. ground turkey
    Cooking spray
    hamburger buns

    Place egg white in large bowl, lightly beat with whisk. Add remaining ingredients and stir well to combine. Divide turkey mixture into 4 equal portion, shaping each into ½ inch thick patty.

    Heat large nonstick skillet over mediom-high heat. Coat pan with cooking spray. Add patties, cooking 8 minutes on each side or until they are done.

    GRILL-Spray cooking spray on tin foil and cook on grill, medium high until done.

    FREEZE- Wrap each uncooked patty individually in plastic wrap then in heavy-duty aluminum foil. Freeze up to 2 months. To serve, thaw completely in refrigerator and cook as directed.


    ReplyDelete