Browsed by
Category: Cooking Smart

Healthy Latino Recipe Book

Healthy Latino Recipe Book

This recipe book is awesome!!  You can download the recipe book by clicking the link and print it out if you would like:

http://www.cachampionsforchange.cdph.ca.gov/en/docs/Healthy-Latino-Recipes.pdf

This is what you’ll find inside:

  • Correct portion sizes based on activity level for women and girls and separately for men and boys
  • Seasonal fruit and veggie guide
  • 8 Latino basics recipes
  • 5 breakfast recipes
  • 7 lunch recipes
  • 6 snack recipes
  • 6 dinner recipes
  • 6 celebration recipes

You’ll be able to find something the whole family will love!!  Enjoy 🙂

 

Yours in Health and Wellness,

Meredith

 

Black Bean Brownies with Creamy Avocado Frosting

Black Bean Brownies with Creamy Avocado Frosting

http://thefamilyfeed.com/2012/10/05/black-bean-brownies-with-creamy-avocado-frosting/

Avacado Frosting: http://www.howsweeteats.com/2012/08/fudgy-avocado-brownies/
Black Bean Brownies: http://allrecipes.com/recipe/black-bean-brownies/#

Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8×8 square baking dish. Yields: 16 (small) brownies and enough frosting to cover the same. You have enough frosting for two batches so either cut the measures in half or save the rest in an airtight container, in the refrigerator for up to one week. It will not turn brown. Or, freeze for up to two months in an airtight container or freezer bag.

Ingredients:

Avocado Frosting:
1 large ripe, organic avocado
2 1/2 Cups powdered sugar
1/4 teaspoon pure vanilla extract

Black Bean Brownies:
1 (15.5 ounce) can organic black beans, rinsed and drained
3 eggs
3 Tbsp extra virgin olive oil
1/4 cup dutch-process cocoa powder
Pinch of Kosher salt
1 tsp. pure vanilla extract
3/4 cup organic granulated sugar
1 Tbsp espresso or 1 tsp. instant coffee (optional but suggested)
1/2 Cup bittersweet chocolate, chopped (optional)

Directions:

Avocado Frosting:
In the bowl of an electric mixer, fitted with a paddle attachment, beat the avocado at medium speed until creamy. Stop and scrape the sides of the bowl as needed. With the mixer on low speed, add in the vanilla then slowly add the powdered sugar, again stopping to scrape down the sides of the bowl as needed, until a smooth frosting forms. Wait for the brownies to completely cool to room temperature before frosting.

Black Bean Brownies:
Combine all ingredients into a food processor and process until completely smooth and creamy. Pour into the prepared baking dish and, if you choose, sprinkle the chopped chocolate over the top of the mixture. Bake until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.

 

Cauliflower Crust Pizza

Cauliflower Crust Pizza

Recipe: Cauliflower Crust Pizza

http://greatist.com/print/5470

Get ready to use cauliflower like you’ve never seen it before! With this inventive pizza recipe, grated cauliflower is used as the foundation for the dough, avoiding the carb-overload that comes along with traditional pizza. The crust sticks together with the addition of yogurt and egg. I pre-cook the crust to get a firm, crispy bottom, add the toppings, and then put it back into the oven to melt the cheese. It’s a super quick and light way to resurrect pizza night without the guilt! Another big bonus? Cauliflower is full of antioxidants, and may even help prevent some types of cancer.

Serves 2

What You’ll Need:

For the crust:

  • 2 cups grated cauliflower (about 1/2 a head)
  • 1/2 cup yogurt
  • 1 egg
  • 1 teaspoon Italian seasoning
  • Dash of sea salt

For the topping:

  • 3/4 cup of your favorite store-bought or homemade marinara sauce
  • 1/2 cup of grated mozzarella
  • Choice of cooked vegetables (optional)

What to Do:

  1. Preheat the oven to 400 degrees.
  2. In a food processor, prepare the cauliflower by pulsing florets until they take on a grainy or grated texture.
  3. Place 2 cups of the grated cauliflower into a clean, thin dish towel. Wrap it up in the middle and twist closed, squeezing out all the moisture.
  4. Place the dry cauliflower into a bowl and add the yogurt, eggs, and spices. (Note: Italian seasoning includes dried marjoram, thyme, rosemary, sage, oregano, and basil. If it’s more convenient, replace the Italian seasoning with dried oregano, basil, or thyme alone.)
  5. Fold the mixture until everything is evenly combined.
  6. Place the cauliflower “dough” onto a baking sheet lined with parchment paper and spread the mixture with your hands until it is about 3/4-inch thick. This is your crust!
  7. Bake the crust for 30 minutes or until lightly browned and firm enough to hold its shape.
  8. Remove the crust from the oven and top with marinara sauce, shredded mozzarella, and your choice of veggies. (I used cooked artichokes and a roasted red pepper from the can, which I drained and chopped.)
  9. Pop the pizza back into the oven for another 5 minutes or until the cheese is melted.
Healthy Chicken and Dumplings Recipe

Healthy Chicken and Dumplings Recipe

http://www.momswhothink.com/healthy-recipes/healthy-chicken-and-dumplings-recipe.html

Ingredients:

For Stew:

1 lb. chicken, skinless, boneless, cut into 1-inch cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled, thinly sliced
1 stalk celery, thinly sliced
1/4 teaspoon salt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 cups water
1 teaspoon cornstarch
1 teaspoon dried basil
1 package (10 oz.) frozen peas
For Cornmeal Dumplings:

1 cup yellow cornmeal
3/4 cup sifted all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1 cup lowfat milk
1 Tablespoon vegetable oil

 

Directions:

To prepare stew:

1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in large saucepan. Heat to boiling. Cover and reduce heat to simmer. Cook for about 30 minutes or until chicken is tender.

2. Remove chicken and vegetables from broth. Strain broth.

3. Skim fat from broth. Measure and, if necessary, add water to make 3 cups liquid.

4. Add cornstarch to 1 cup of cooled broth and mix by shaking vigorously in jar with tight-fitting lid.

5. Pour mix into saucepan with remaining broth. Cook, stirring constantly, until liquid comes to boil and is thickened.

6. Add basil, peas, and reserved vegetables to sauce. Stir to combine.

7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.
To prepare dumplings:

1. Put cornmeal, flour, baking powder, and salt into large mixing bowl.

2. Mix milk and oil. Add milk mixture all at once to dry ingredients. Stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.

3. Drop by full tablespoons on top of stew. Cover saucepan tightly. Heat to boiling. Reduce heat to simmering, and steam for about 20 minutes. Do not lift cover.
Yield: 6 servings
Serving size: 1 1/4 cups stew with 2 dumplings

Each serving provides:

Calories: 301
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
Total fiber: 5 g
Protein: 24 g
Carbohydrates: 37 g
Potassium: 409 mg

Spaghetti Squash Casserole

Spaghetti Squash Casserole

Few things are more comforting than a huge bowl of classic pasta with marinara sauce. But who wants to down all those carbs?! This “pasta” casserole replaces the classic pasta with waistline-friendly spaghetti squash to fill those cravings without the extra calories and carbs. Serve with a salad for the perfect healthy comfort food dinner.

Spaghetti Squash and Tomato Casserole

Adapted from Dr. Weil

What You’ll Need: 

1 spaghetti squash
2 large carrots, diced
1 large yellow onion, diced
1 large can (28oz) crushed tomatoes
1 teaspoon basil (dried or fresh)
½ teaspoon dried oregano
3 cloves garlic, chopped
¼ pound low-fat or part-skim mozzarella, grated
2 tablespoons extra-virgin olive oil
½ cup grated Parmesan cheese (optional)

Pro-tip: To make grating the mozzarella easier, freeze the cheese for about 10-20 minutes— the frozen cheese will be much easier to grate!

What To Do: 

1. Cut squash lengthwise and place the halves skin-side down in a baking dish with 1 inch of water. Cover the dish with foil and bake at 350 for about 45 minutes, or until the squash can be easily pierced with a knife.

2. While the squash is cooking, heat olive oil in a large frying pan and sauté the onion and carrot until tender, about 10 minutes. Season with a bit of salt and pepper.

3. Add crushed tomatoes, basil, oregano, and garlic. Simmer uncovered for 15 minutes.

4. While the sauce is simmering, remove the squash from the oven and allow to cool enough so it’s easy to handle. Remove the seeds with a spoon.

5. Here’s the fun part: using a fork, scrape the inside flesh of the squash. It should come off in strands (that look like spaghetti pasta!).

6. Turn off the heat, add the squash to the sauce pan and mix well.

7. Now for the baking: Place half of the squash and tomato mixture in the bottom of a baking dish. Top with half of the mozzarella (and a sprinkle of Parmesan, if desired). Add the rest of the squash mixture and cheese to the top (layered like a Lasagna, basically).

8. Bake for 30 minutes, or until cheese is bubbly and slightly browned. Let cool 15-20 minutes before serving to let the dish set (and to avoid some seriously scalding burns!).