The Resource Center Corner

Swiss Chard Spanakopita Casserole

Serves 12 people

Ingredients

-Cooking Spray
-2 ¼ minced white onion
-3/4 cup minced green onions
-3 garlic cloves, minced
-9 cups chopped trimmed Swiss chard (about 1 ½ pounds)
-6 tablespoons chopped fresh parsley
-3 tablespoons minced fresh mint
-1 cup (4 ounces) crumbled feta cheese
-1/2 cup (2 ounces) freshly grated Parmesan cheese
-1/2 teaspoon salt
- ¼ teaspoon black pepper
-3 large egg whites
-10 (18×14-inch) sheets frozen phyllo dough, thawed

Preparation

1. Preheat oven to 350°.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add white onion; sauté 7 minutes or until golden. Add green onions and garlic, and sauté 1 minute. Stir in chard; cook 2 minutes or until chard wilts. Stir in parsley and mint, and cook 1 minute. Place in a large bowl; cool slightly. Stir in cheeses, salt, pepper, and egg whites.
3. Place 1 phyllo sheet on a large cutting board (cover remaining phyllo to prevent drying), and coat with cooking spray. Top with 1 phyllo sheet, and coat with cooking spray. Repeat procedure with 3 additional sheets.
4. Cut phyllo stack into a 14-inch square. Place square in center of a 13 x 9-inch baking dish coated with cooking spray, allowing phyllo to extend up long sides of dish. Cut 14 x 4-inch piece into 2 (7 x 4-inch) rectangles. Fold each rectangle in half lengthwise. Place a rectangle against each short side of dish. Spread the chard mixture evenly over phyllo.
5. Place 1 phyllo sheet on a large cutting board (cover remaining phyllo to prevent drying), and coat with cooking spray. Top with 1 phyllo sheet, and coat with cooking spray. Repeat procedure with remaining phyllo sheets. Place 18 x 14-inch phyllo stack over chard mixture. Fold phyllo edges into center. Coat with cooking spray. Score phyllo by making 2 lengthwise cuts and 3 crosswise cuts to form 12 rectangles. Bake at 350° for 40 minutes or until golden.

• Note: Cut the phyllo stacks so they fit in and up the long side of the baking dish. Arrange folded section against short edges of dish to encase filling

Healthy Tip!

Kick the butt before it kicks your butt. Smoking cigarettes not only congests your lungs and diminishes the capacity of your blood to deliver oxygen throughout your body, but it also affects your diet. We’ve all heard people say they gained weight when they quit smoking. However, it’s not a direct result. In fact, quitting smoking will make your food more palatable. You’ll be able to enjoy the flavor of healthy fruits and veggies, lean protein, and whole grains. After just two weeks of quitting smoking, your circulation will improve and your lung function will increase. After a month, you can finally get rid of that cough and shortness of breath. It takes just a year after quitting for your excess risk of coronary heart disease to reduce to half that of a smoker’s. Replace smoking with exercise. With enough cardio in your life, you won’t even want to smoke.

Crab Alfredo

Serves 4 people

Ingredients

-8 ounces dried fettucine
-3 tablespoons butter
-2 cloves garlic, minced
-3 tablespoons all-purpose flour
-salt and black pepper to taste
-1/2 teaspoon cayenne pepper
-2 cups half-and-half
-1 (4 ounce) package cream cheese, softened
-1/2 cup grated Parmesan cheese
-8 ounces crabmeat, flaked

Preparation

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Keep warm and covered.
2. Meanwhile, melt the butter in a large saucepan over medium heat. Add the minced garlic and cook until garlic releases its aroma, about 2 minutes, being careful not to let the garlic brown. Stir in the flour, salt, pepper, and cayenne pepper. Reduce heat, and cook, stirring constantly for about 2 minutes. Add the half-and-half and stir over medium heat until slightly thickened, about 3 minutes.
3. Add the cream cheese and Parmesan cheese to the sauce and stir until cheeses melt and mixture is smooth. Mix in the crabmeat and continue cooking until crabmeat is heated through, about 3 minutes.
4. Divide the fettucine on plates or in bowls and top with the crab sauce.

Healthy Tip!

Besides being so tasty, seafood is a great source of protein and one of the richest natural sources of Omega 3 essential fatty acids, which offer safety against harmful cardiovascular disease. It’s also proven to help children fight asthma and lower the risk of prostate cancer. Omega 3 also prevents the arrival of diseases such as macular degeneration, which is one of the most widespread causes of blindness related to aging. Increase in Omega 3 fatty acids is favorable for people with diabetes and has been proved to delay the appearance of dementia as well Alzheimer’s disease. More recent studies which have focused on its impact on the nervous system have proven benefits in brain function and even in combating depression. Go fish!

Pecan and Cranberry Stuffing with Sausage

Serves 10 people

Ingredients

-1 pound of whole-wheat sandwich bread, crusts removed and cubed (about 8 cups)
-½ cup pecans
-¼ cup extra-virgin olive oil
-2 stalks of celery with leaves, finely chopped
-2 large shallots, minced
-8-ounces fully-cooked chicken breakfast sausage, diced
-½ cup dried cranberries
-¼ cup chopped parsley, plus more for garnish
-2 tablespoons finely chopped fresh sage
-1 1/2 teaspoons coarse kosher salt
-1/2 teaspoon freshly ground pepper
-1 teaspoon chopped fresh thyme
-2 eggs
-2 cups unsalted chicken or turkey stock

Preparation

1. Preheat oven to 325 degrees F. Spread bread cubes out on a large, rimmed baking sheet. Spread pecans out on another baking sheet. Bake both until the nuts are fragrant and lightly browned, 12 to 15 minutes and the bread is dry and toasted, about 20 minutes and.
2. Meanwhile, heat olive oil in a large skillet over medium-high heat. Add celery and shallots, and cook, stirring often until the celery is softened and the shallots are starting to brown, 6 to 9 minutes. Stir in sausage, cranberries, ¼ cup parsley, sage, salt and pepper and remove from heat. Chop pecans and stir in.
3. Increase oven temperature to 400 degrees F. Coat a 9 by 13-inch (or similar sized) baking dish with cooking spray. Whisk eggs and stock in a large bowl. Stir in bread cubes and celery mixture and stir until thoroughly combined. Transfer the mixture to the prepared baking dish and cover with foil.
4. Transfer to the oven and bake until the center of the dish is set up and the stuffing is steaming hot, 35 to 40 minutes. Remove foil and continue baking until the top is browned and the stuffing is piping hot all the way through, about 10 minutes longer. Garnish with parsley if desired.

Healthy Tip!

Keeping your cholesterol low is not only good for your heart, it’s good for your mind too. Recent studies show that having high cholesterol in midlife may increase your chances of developing dementia later on. Stick to a diet with lean meats, dark green vegetables, and fiber-rich foods. Drink green tea. Avoid fast food and foods with little to no nutritional value. Swap out eggs for oats in the morning, or maybe just hold the yokes. Healthy body, healthier mind.

Breakfast Pizza Cup

Serves 12 people

Ingredients

-1/2 pound lean ground turkey sausage
-2 (13.8-oz.) cans refrigerated pizza crust dough
-1/2 cup frozen hash browns, thawed
-1/2 cup (2 oz.) shredded 2% reduced-fat sharp cheddar cheese
-1 1/4 cups egg substitute
-1/2 cup fat-free milk
-1/8 teaspoon pepper
-2 tablespoons grated parmesan cheese
-1 1/2 cups pizza sauce

Preparation

1. Cook sausage in a large skillet over medium-high heat 10 minutes or until sausage crumbles and is no longer pink. Drain well on paper towels, and set aside.
2. Roll or pat 1 can pizza dough into a 15- x 10-inch rectangle on a lightly floured surface; cut into 6 (5-inch) squares. Press squares into lightly greased muffin cups, skipping every other muffin cup. Repeat procedure with remaining can of pizza dough.
3. Spoon sausage evenly into crusts; sprinkle evenly with hash browns and Cheddar cheese.
4. Stir together egg substitute and next 2 ingredients; pour evenly into pizza cups, and sprinkle with grated Parmesan cheese.
5. Bake at 375° for 18 to 20 minutes or until golden. Serve with pizza sauce.

Healthy Tip!

Many of us know how to preserve our sexual health and ways in which to protect ourselves from STDs. But what happens if you do contract one? Does this mean that your sex life is over? It certainly doesn’t. For those living with STDs it’s important to educate yourselves, treat your condition, and be open and honest with your partner/s. Having an STD does not indicate anything about your sex life nor the kind of person you are. What you choose to do about it, however, says a lot. Don’t leave people in the dark, no matter how scary it is to talk about it. You may have to re-create your sex life with new considerations, but it doesn’t have to end. For information on what to do, where to go, or for help with how to tell your partner, please visit this website.

Chicken Parmesan Sub

Serves 4 people

Ingredients

-1/2 cup all-purpose flour
-1/2 teaspoon kosher salt
-1/2 teaspoon freshly ground pepper
-1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts), (2 large breasts cut into 4 portions or 4 small breasts)
-4 teaspoons extra-virgin olive oil, divided
-2 6-ounce bags baby spinach
-1 cup marinara sauce, preferably low-sodium
-1/4 cup grated Parmesan cheese
-1/2 cup shredded part-skim mozzarella
-4 soft whole-wheat sandwich rolls, toasted

Preparation

1. Position oven rack in top position; preheat broiler.
2. Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.
5. Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Healthy Tip!

Did you know there are foods that actually make you hungrier when you eat them? Ironically enough, these are the types of foods one would eat to lose weight, such as light yogurt or low-fat and fat-free dressings. Replace light yogurt with plain low-fat Greek yogurt and add some fruit. This will provide you with energy producing nutrients, and will be enough to digest so that your stomach feels full. Fat-free dressings are loaded with sugar, so add some meat or beans to your salad for extra flavor and use less regular dressing. Low-calorie frozen entrees seem like a good idea but they’re loaded with salt and don’t provide enough fiber and calories to make you feel full. Even just eating an apple by itself can come back to bite you. It’s just not enough. Have a few nuts and some cheese with it to keep from overeating later. Keep in mind, losing weight and staying fit is a commitment. If you want to look good and feel great, you have to eat. You just have to eat appropriately. Figure out what you want for your body and do some research. Different things work for different people.

Gluten-Free Pecan Pumpkin Cake

Serves 12 people

Ingredients

-1 cup sugar
-1 cup canned pumpkin
-3 tablespoons canola oil
-2 egg whites
-1 egg
-1 teaspoon vanilla extract
-1-1/2 cups brown rice flour
-1/2 cup potato starch
-1/4 cup tapioca flour
-1-1/2 teaspoons baking powder
-1 teaspoon baking soda
-3/4 teaspoon xanthan gum
-1/2 teaspoon salt
-1/2 teaspoon pumpkin pie spice

TOPPING:
-1/4 cup chopped pecans
-1/3 cup packed dark brown sugar
-1/2 teaspoon ground cinnamon
-3 tablespoons cold butter
-Confectioners’ sugar, optional

Preparation

1. In a large bowl, beat the sugar, pumpkin, oil, egg whites, egg and vanilla until well blended. In a large bowl, combine the brown rice flour, potato starch, tapioca flour, baking powder, baking soda, xanthan gum, salt and pie spice; reserve 1/4 cup for topping. Gradually beat remaining mixture into pumpkin mixture until blended. Spread batter into a 9-in. springform pan coated with cooking spray.
2. For topping, in a small bowl, combine the pecans, brown sugar, cinnamon and reserved flour mixture. Cut in butter until mixture resembles coarse crumbs; sprinkle over batter.
3. Bake at 350° for 40-45 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack for 20 minutes. Remove sides of pan. Cool completely. Sprinkle with confectioners’ sugar if desired.

Healthy Tip!

When cooking, be aware of what you’re using for that extra flavor. Prepared seasonings can have high salt content and increase your risk for high blood pressure. Replace salt with herbs and spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.

Turkey Sausage Stuffed Mushrooms

Serves 8 people

Ingredients

-8 (3 to 4-inch diameter) portabella mushroom caps
-1 pound Hot Italian Turkey Sausage
-1 teaspoon fennel seed, crushed
-1/2 cup fresh whole wheat bread crumbs
-8-ounces cream cheese, softened
-1/8 teaspoon cayenne pepper
-1/2 teaspoon salt
-1/2 teaspoon freshly ground black pepper
-1/4 cup olive oil
-1/4 cup grated Parmesan cheese

Preparation

1. Remove stems from mushrooms and coarsely chop the stems.
2. Squeeze sausage from casings into a large skillet. Sauté sausage over medium heat, breaking up sausage into small pieces. Add chopped stems and fennel seed to pan and sauté until sausage is cooked through.
3. Remove from pan with a slotted spoon into a medium size bowl. Stir bread crumbs into sausage. Add softened cream cheese, cayenne, salt and pepper; mix well.
4. Place mushroom caps on baking sheet sprayed with non-stick cooking spray. Brush mushrooms, top and bottom with small amount of olive oil.
5. Fill each cavity with ¼ cup sausage mixture. Sprinkle each with Parmesan cheese.
6. Bake stuffed mushrooms in a preheated 325 degree F oven for 25 minutes or until mushrooms and stuffing are hot throughout.

Healthy Tip!

Choose good carbs, not no carbs. Along with the trend in no-carb diets, has come a certain stigma about carbohydrates in general. Many people hear the word and are certain they’ve gained weight just then. In truth, carbs are not the root of all body fat and excess weight. They provide the body with energy and keep us going. Sure you know someone who dropped a bunch of weight by cutting out carbs, but because this diet is so difficult to stick to, and because these carbs are being substituted for unhealthy fats, few people are able to keep the weight off without incorporating exercise, as well as a healthy diet. Lowering your carbs is a better, and healthier idea. Try to include fruits, vegetables, and whole grains in your diet every day. For best results, get your grains intact from foods such as whole wheat bread, brown rice, whole grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur. Not only will these foods help protect you against a range of chronic diseases, they can also please your palate and your eyes.

Zesty Wheat Berry-Black Bean Chili

Serves 6 people

Ingredients

-2 tablespoons extra-virgin olive oil
-1 large yellow onion, chopped
-1 large yellow bell pepper,chopped
-5 cloves garlic, minced
-2 teaspoons chili powder
-1 1/2 teaspoons ground cumin
-1 teaspoon dried oregano
-1/2 teaspoon salt
-1/2 teaspoon freshly ground pepper
-2 15-ounce cans black beans, rinsed
-2 14-ounce cans no-salt-added diced tomatoes, undrained
-1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
-2 cups vegetable broth
-2 teaspoons light brown sugar
-2 cups Cooked Wheat Berries, (recipe follows)
-Juice of 1 lime
-1 avocado, diced
-1/2 cup chopped fresh cilantro

Preparation

1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Healthy Tip!

Beethoven once said, “Music is a higher revelation than all wisdom and philosophy. Music is the electrical soil in which the spirit lives, thinks and invents.” Many of us recognize that music has an effect on our moods, but what most people don’t realize is that it affects our bodies as well. Hospitals have begun using music therapy to help patients with pain management, depression, and muscle tension. Depending on the genre, it can boost immunity and lower blood pressure. It helps to reduce chronic stress by regulating breathing and heart rate. It can lift your spirits and move your body. It influences our atmosphere and our slang, and sometimes even the way we dress. So what if you’re listening to the wrong music? According to the American Psychological Association (APA), songs with violent lyrics increase aggressive thoughts and emotions which can skew and misrepresent reality. This is especially alarming when you consider its affects on youth who are developing a sense of identity. However, adults are not immune to it either. Take control and choose your music carefully. Having a bad day? Try listening to something uplifting. It’s certainly not going to hurt, whereas the alternative just might.

Maple-Garlic Marinated Pork Tenderloin

Serves 6 people

Ingredients

-2 tablespoons Dijon mustard
-1 teaspoon sesame oil
-3 cloves garlic, minced
-fresh ground black pepper to taste
-1 cup maple syrup
-1 1/2 pounds pork tenderloin

Directions

1. Combine mustard, sesame oil, garlic, pepper, and maple syrup. Place pork in a shallow dish and coat thoroughly with marinade. Cover, then chill in the refrigerator at least eight hours, or overnight.
2. Preheat grill for medium-low heat.
3. Remove pork from marinade, and set aside. Transfer remaining marinade to a small saucepan, and cook on the stove over medium-low heat for 5 minutes.
4. Brush grate with oil, and place meat on grate. Grill pork, basting with reserved marinade, for approximately 15 to 25 minutes, or until interior is no longer pink. Avoid using high temperatures as marinade will burn.

Healthy Tip!

Exercise is awesome. It keeps us fit, gives us energy, prolongs our life and strengthens its quality. The two most common roadblocks to successfully incorporating it into our schedules deal with time and energy. The solution? Exercise first thing in the morning. Over 90% of people who exercise consistently do it in the morning. It jump starts your metabolism, helps to regulate your appetite throughout the day, and keeps you feeling energized. Also, if you exercise at around the same time each morning, and you wake up at the same time consistently, your body’s endocrine system and circadian rhythms adjust to that. This makes it easier to wake up and allows you to feel more rested and energized not only for your workout, but for your whole day. Even if all you have time for is a brisk ten minute walk in the morning, do it. Your body will thank you.

Chicken Soup

Serves 4 people

Ingredients

-Extra virgin olive oil, as needed
-3-4 split chicken breasts (free-range organic, if possible), rinsed, patted dry
-4 cloves fresh garlic, chopped
-Sea salt and freshly ground pepper, to taste
-2 heaping cups thinly shredded cabbage
-1 green bell pepper, cored, seeded, diced
-1 yellow summer squash, diced
-2 zucchini squash, diced
-6 to 8 baby Yukon Gold potatoes, diced
-1 4-oz. can chopped green chilies - mild or hot, to taste
-1 teaspoon rubbed sage
-1 teaspoon each of: dried basil, oregano and parsley, hot red pepper flakes, to taste
-1 14-oz. can fire-roasted diced tomatoes
-2 or more cups organic chicken broth, as needed
-a dash or two of Worcestershire sauce, to taste, if desired (optional)

Preparation

1. Drizzle some extra virgin olive oil into the bottom of a crock pot or slow cooker. Lay the chicken breasts in the bottom; top with the chopped garlic. Season with sea salt and pepper.
2. In a large bowl, combine the shredded cabbage, bell pepper, yellow and zucchini squashes, potatoes, and green chilies; and toss them with a drizzle of extra virgin olive oil. Season with sea salt, ground pepper, herbs and a shake or two of hot red pepper flakes. Toss to coat.
3. Pour the veggies into the crock in an even layer. Pour on the diced tomatoes. Add the chicken broth and a dash of Worcestershire sauce, to taste. The liquid should just about cover the veggies. If you like more of a brothy soup than a stew, add more broth.
4. Cover and cook on high for 5 to 6 hours, until the chicken is done and easily breaks apart into pieces with a large spoon. Taste test to insure proper seasoning, making any necessary adjustments. Serve and enjoy!

Healthy Tip!

According to the National Sleep Foundation, sleep is essential for a person’s wellbeing. Duh. When we’re well rested, we’re more focused, alert, and productive. When we’re not, we’re not. We’re more irritable, less energetic, and certainly much less graceful. Clearly, sleep can help to reduce stress. It can also keep your heart healthy and may prevent cancer. It even helps bolster your memory and wait for it, sleeping can help you lose weight! It’s thought that lack of sleep impacts the balance of hormones in the body that affect appetite, otherwise known as ghrelin and leptin. Ergo, if you’re working out, eating right, and not quite seeing the results you want, you may want to check your sleeping habits. Sweet dreams and sleep tight!