Whirlwind Cook Book

8/2/2019 Whirlwind Cook Book

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HEALTHY RECIPES COOK BOOK

Created by the students of the

Whirlwind: Summer Learning in Motion Program


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TABLE OF CONTENTS

Introduction 3

Appetizers and

Snacks 4

Salads and Soups 6

Sauces andDressings 9

Meat Main Courses 12

Poultry Main

Courses 14

Fish Main Courses 16Vegetarian Main

Courses 19

Side Dishes 21

Desserts 23

Eating Tips 26Snacking Tips 27

Index 28


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This cook book was developed by the students in the2011 Whirlwind: Summer Learning in Motion program.The students ranged from ages 10-14 and were goinginto grades 6-8.

The theme for the 2011 program was food and fitness.We learned how to keep ourselves healthy by makingsmarter food choices and by finding types of exercisethat we enjoy doing.

One of the projects we did was create a cook book thatcontains recipes that are easy for kids to do on theirown and are delicious and healthy.

We hope you enjoy learning how to make healthymeals for yourself and your family!

WELCOME TO OUR COOK BOOK!


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APPETIZERS AND SNACKS

HEALTHY HUMMUSIngredients Directions c. plain, low-fat yogurt 1. Combine all ingredients in a food

processor or blender

2. If you need more liquid to make it a

smoother consistency, add more

yogurt.

3. Chill the dip in the refrigerator and

serve with pita wedges or cut up

vegetables.

1 Tbsp. lemon juice

1 tsp. olive oil tsp. salt

tsp. paprika

1/8 tsp. pepper

1 can chickpeas, drained and rinsed

1 Tbsp. fresh parsley, chopped

PIZZA NACHOSIngredients Directions2 oz. baked, low-fat tortilla chips, about 26

chips

1. Preheat the broiler. Arrange the tortilla

chips in a single layer on a pizza pan or

small jelly-roll pan.

2. Drizzle with the tomato sauce and

sprinkle with oregano. Top with

mozzarella and parmesan cheeses and

other toppings.

3. Broil until the chips just start to brownand the cheese starts to melt, about 1

minute.

c. marinara sauce

tsp. dried oregano

c. shredded, part-skim mozzarella cheese

2 tsp. grated parmesan cheese

Any other pizza toppings you like- veggies,

olives, hot peppers, etc.

FRESH TOMATO SALSAIngredients Directions3 tomatoes, chopped 1. In a medium bowl, stir together

tomatoes, onion, jalapenos, cilantro,

salt and lime juice.

2. Chill for one hour in the refrigerator

before serving. Serve with whole grain

tortilla chips or vegetables. Also makesa great topping for chicken.

c. onion, finely diced

2 jalapeno peppers, finely chopped

c. fresh cilantro, chopped

1 tsp. salt

2 tsp. lime juice


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RANCH POPCORNIngredients Directions8 c. plain, popped popcorn (not butter

flavored)

1. Place the popcorn in a large bowl andspray with butter flavored cooking

spray, tossing the popcorn well.

2. In a small bowl, whisk together the dry

buttermilk, salt, onion powder, dry

mustard, garlic powder and pepper.

Sprinkle over the popcorn, tossing until

well coated.

1 serving butter flavored cooking spray

2 Tbsp. dry buttermilk

Tbsp. salt

tsp. onion powder

tsp. dry mustard

tsp. garlic powder

tsp. white pepper, (optional)

CORNBREADIngredients Directions

1 c. uncooked cornmeal, yellow 1. Preheat oven to 400 degrees. Coat an8-inch square cake pan with cooking

spray.

2. Combine cornmeal, flour, baking

powder, salt and baking soda in a large

bowl. Mix well with a fork, then make a

well in the center, set aside.

3. Combine creamed corn, buttermilk,

egg whites and oil in a medium bowl.

Mix until blended. Fold mixture gently

into dry ingredients; mix until blended.

Pour batter into prepared pan and

smooth the top.

4. Bake until a toothpick inserted near

the center comes out clean, about 20

minutes. Allow to cool for 10 minutes.

Remove from pan and cut into squares.

1 c. all purpose flour

1 tsp. baking powder

Tbsp. salt

tsp. baking soda

14 oz. cream-style corn, canned

c. buttermilk

2 large egg whites

2/3 Tbsp. corn oil


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SALADS AND SOUPS

CHICKEN TACO SALADIngredients Directions2 Tbsp. olive oil 1. Heat olive oil in a large skillet. Add the

onions, bell peppers, garlic and

jalapeno and saut until tender, 3-4

minutes.

2. Add the chicken and saut till

browned, breaking it up with the back

of a spoon as you cook. Stir in the chili

powder and cumin and let it toast.

3. Add the beans and let it cook till

warmed through. Mix the yogurt and

salsa together in a small bowl.

4. Toss the chopped lettuce, tomatoes,chips, cheese, cilantro, chicken and

bean mixture all in a large bowl anddress with the yogurt and salsa

mixture.

onion, finely chopped

1 red bell pepper, seeded and finely chopped2 cloves garlic, chopped

jalapeno, seeded and finely chopped

1 lb. ground chicken

1 Tbsp. chili powder

1 tsp. ground cumin

1 can kidney beans, drained and rinsed

c. plain, low-fat yogurt

c. chunky salsa, can be homemade or jarred

1 heart of romaine lettuce, chopped1 c. cherry tomatoes, halved

1 c. hand-crushed, baked, low-fat tortilla chips

1 c. reduced fat Mexican cheese blend

1 small handful cilantro leaves, chopped

TEX-MEX SWEET AND RED-POTATO SALADIngredients Directions1 lb. red potatoes, cut into 1 in. cubes 1. Preheat the oven to 425 degrees. Spray

a large roasting pan with nonstick

spray. Combine the potatoes with 2

tsp. of the oil in a bowl and arrange in

a single layer on the pan. Roast for 35-

40 minutes, tossing occasionally.

2. Meanwhile, heat the 2 other tsp. of oilin a large skillet over med. heat. Add

onions and cook till golden and tender,

12-15 min. Add to potatoes.

3. Combine mayo, cilantro, zest, salt,

cumin and cayenne in a small bowl.Add to potato/onion mixture and stir

well. Serve warm or at room

temperature.

1 lb. sweet potatoes, peeled, cut into 1 in.

cubes

4 tsp. olive oil

2 med. onions, chopped

6 Tbsp. fat-free mayo

3 Tbsp. fresh cilantro, chopped

1 tsp. lemon zest, grated

tsp. salt

tsp. ground cumin

1/8 tsp. cayenne pepper


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PASTA SALADIngredients Directions1/3 c. extra virgin olive oil 1. Cook pasta according to package

directions; drain. Rinse pasta with cold

water; drain again and set aside.

2. In a small bowl, prepare dressing by

mixing oil, lemon juice, oregano,

mustard, salt, pepper and garlic; setaside.

3. In a large bowl, combine cooked pasta

and vegetables; pour in dressing and

toss thoroughly to coat. Cover and chill

about 2 hours.

c. fresh lemon juice

1 tsp. dried oregano

1 Tbsp. Dijon mustard

tsp. salt

tsp. black pepper

2 cloves garlic, minced

2 oz. black olives, sliced, about 10 medium

1 medium green bell pepper, seeded and

chopped

1 medium red bell pepper, seeded and

chopped

c. cherry or grape tomatoes, halved

1 c. frozen peas, thawed

CLASSIC CHICKEN NOODLE SOUPIngredients Directions2 lbs. skinless, chicken thighs, trimmed of all

visible fat

1. Bring chicken, water, carrots, celery,

onions, garlic, parsley, thyme, bay

leaves, salt and pepper to a boil in a

large stock pot. Reduce heat and

simmer, covered until chicken is

cooked and vegetables are tender,about 45 minutes. Discard the parsley,

thyme and bay leaves.

2. Remove the chicken and skim any fat

from the top of the soup with a large

spoon. Add the noodles and return the

soup to a boil. Reduce heat and

simmer about 5 minutes or till noodles

are tender.

3. When cool, remove chicken from

bones. Cut chicken into chunks and

return to the soup.

6 c. water

5 medium carrots, cut into 2 in. pieces

3 medium stalks celery, cut into 1 in. pieces

2 medium onions, cut into 8 wedges2 cloves garlic, minced

3 sprigs parsley

2 sprigs thyme

2 bay leaves

1 tsp. salt

tsp. black pepper

2 c. uncooked egg noodles


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BAKED POTATO SOUPIngredients Directions1 bulb garlic, inch slice taken off top 1. Preheat oven to 400 degrees. Wrap

entire garlic bulb tightly in foil and

place garlic and potatoes in the oven

(they dont need to be on a pan).

2. Bake garlic until soft when squeezed,

about 45 min.; remove from oven andlet cool. Continue baking potatoes until

tender when pierced, about 15

minutes more. Let potatoes cool.

3. Cook bacon in a large, nonstick skillet

over medium-high heat until browned.

Place on paper towels and drain fat,

chop bacon.

4. Unwrap garlic and squeeze pulp from

bulb with hands into a large saucepan.

Peel potatoes and add to pan, mashwith a potato masher till smooth.

Gradually stir in broth, thyme, salt and

pepper until blended, place saucepan

over med. heat and cook until hot,

stirring occasionally, 5-10 min.

5. Spoon 1 1/3 c. of soup into each of 6

bowls. Top each w/ 1 Tbsp. sour

cream, 1 Tbsp. cheese, 1 Tbsp. bacon

and 1 Tbsp. scallions.

3 lbs. uncooked potatoes, rinsed and pierced

with a fork

6 slices uncooked turkey bacon

4 c. reduced-sodium chicken broth

1 Tbsp. thyme

tsp. salt

tsp. black pepper

6 Tbsp. reduced-fat sour cream

6 Tbsp. low-fat, shredded cheddar cheese

6 Tbsp. scallions, sliced

BROCCOLI-CHEESE SOUPIngredients Directions2 tsp. olive oil 1. Heat oil in large saucepan over med-

high heat. Add onion and cook 3

minutes until soft. Add broccoli and

broth and bring to a boil. Reduce heat

to med. and simmer 3 minutes till

broccoli is tender.

2. Reduce heat to low, add cheese andstir until it melts; stir in milk and garlic

powder.

3. Whisk together water and cornstarch.

Add mixture to pan and simmer 2

minutes until thick.

c. onions, minced

16 oz. frozen, chopped broccoli

29 oz. chicken broth

4 oz. light, reduced-fat Velveeta cheese, cubed

skim milk

tsp. garlic powder

c. water

c. cornstarch


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SAUCES AND DRESSINGS

PIZZA SAUCEIngredients Directions1 tsp. olive oil 1. Heat oil in a large skillet, add onion and

saut over med. heat till tender, about

5 minutes.

2. Add garlic and cook for an additional

minute. Increase heat to high and add

wine, deglaze the skillet and stir until

almost all the liquid evaporates.

3. Add tomatoes, parsley, salt and

pepper, reduce heat to low and

simmer for 30 minutes.

1 large onion, chopped

3 garlic cloves, minced c. Cabernet Sauvignon

28 oz. can crushed tomatoes

2 Tbsp. flat leaf parsley, chopped

tsp. kosher salt

tsp. black pepper

SPAGHETTI SAUCE WITH MEATIngredients Directions lb. lean ground beef 1. Spray a large, nonstick skillet with

cooking spray and set over med.-high

heat. Add the beef and cook, stirring

frequently to break it up, until

browned, 5-8 minutes.

2. Add the onion and garlic; cook, stirring

occasionally until softened, about 5

min.

3. Stir in the mushrooms, tomatoes,

tomato paste, basil and oregano; bring

to a boil.4. Reduce the heat and simmer, covered,

10 minutes. Add the milk and cook,

uncovered until the sauce is thickened,

about 15 minutes longer. Stir in the

salt and pepper. Serve over pasta.

1 medium onion, finely chopped


3 c. mushroom caps, sliced

14 oz. can diced tomatoes

1Tbsp. tomato paste

tsp. dried basil

tsp. oregano

c. skim milk

tsp. salt

tsp. black pepper


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CHEDDAR CHEESE SAUCEIngredients Directions c. fat-free evaporated milk 1. Whisk together the evaporated milk

and flour in a small saucepan until

smooth. Whisk in the low-fat milk,

mustard and salt. Bring to a simmer

and cook, stirring frequently, until

sauce is thickened, 4 minutes.2. Stir in cheddar cheese and pepper.

Remove from heat and stir until the

cheese has just melted and the sauce is

smooth. Serve at once. Serve over

pasta, vegetables or add a bit more

flour to serve over low-fat tortilla

chips.

3 Tbsp. all-purpose flour

c. low-fat milk

2 tsp. Dijon mustard

tsp. salt

c. low-fat shredded cheddar cheese

tsp. black pepper

ALFREDO SAUCEIngredients Directions1 tsp. olive oil 1. Put olive oil into a medium saucepan

and turn on med.-high heat, add garlic

and onion and cook until soft.

2. Stir in broth and milk. Bring to a boil,

stir in combined cornstarch and water.

Simmer, uncovered, until thickened

slightly, about 5 minutes.

3. Just before serving, add parmesan to

sauce and cook, stirring until cheese is

melted, about 2 minutes.

1 small red onion, finely chopped

2 cloves, garlic, crushed

6 Tbsp. vegetable broth

c. fat-free evaporated milk

1 tsp. cornstarch

1 Tbsp. water

oz. grated parmesan

EASY SWEET AND SOUR SAUCEIngredients Directions1/3 c. rice vinegar 1. Place rice vinegar, brown sugar,

tomato ketchup and soy sauce into a

small saucepan, mix together and bring

to a boil.2. Add cornstarch and water mixture and

stir all ingredients together until sauce

has thickened to desired consistency.

4 Tbsp. brown sugar

1 Tbsp. tomato ketchup

2 tsp. cornstarch dissolved in 4 tsp water1 tsp soy sauce


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MEAT MAIN COURSES

MEATLOAF AND VEGETABLESIngredients Directions3 slices white bread, cut into 1 in. squares 1. Place the bread in a large bowl and

pour the milk over it. Let stand 10 min.

2. Coarsely chop one carrot and cut the

remaining carrots into 2 in. chunks.

Coarsely chop half of one onion and

slice the remaining onions. Set aside

carrot chunks and sliced onions

3. Place the chopped carrot, chopped

onion and celery in a food processor;

pulse until finely chopped. Transfer to

bowl w/ bread mixture.

4. Add turkey, egg and salt; mix withhands until combined. Shape the

mixture into an oval loaf and place in aslow cooker.

5. Arrange potatoes, mushrooms,

reserved carrot chunks, and onion

slices around meatloaf. Cover and cook

until the meat and vegetables are fork

tender, 4-5 hours on high or 8-10 hours

on low.

6. Transfer meatloaf to a platter and cut

into 6 slices. Spoon the vegetables

around the meatloaf.

1/3 c. skim milk

3 med. carrots2 small onions

1 stalk celery, coarsely chopped

1/2 lb. ground turkey breast

lb. lean ground beef

1 large egg

tsp. salt

6 small uncooked red potatoes, scrubbed and

halved

lb. mushrooms, sliced

PEPPERONI PIZZAIngredients Directions1 premade pizza crust 1. Preheat oven to 400 degrees. Spray a

pizza pan or stone with cooking spray

and place crust on it. Spread sauce on

it to within about an inch of the edge

of the crust.

2. Top with parmesan cheese and themozzarella. Arrange pepperoni on

crust and top with the rest of the

mozzarella. Bake until crust is crispy

and cheese is lightly browned, 12-15

minutes. Serve with salad.

c. pizza sauce

c. parmesan cheese

1 c. part-skim mozzarella

16-18 pcs. Turkey pepperoni


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LAMB BURGERSIngredients Directions1 lb. ground lamb 1. Combine all ingredients in a large bowl

and mix with hands until all ingredients

are incorporated.

2. Form patties from the meat mixture

that are approximately the size of your

palm.

3. Either grill the patties or bake them at

350 degrees for 20-25 minutes. Serve

on a bun with mixed vegetables or

salad.

tsp. salt

tsp. pepper1 tsp garlic powder

1 tsp. low sodium soy sauce

POT ROAST WITH GRAVYIngredients Directions1 tsp. sweet paprika 1. Preheat oven to 325 degrees. In small

bowl, combine paprika, sugar, salt and

pepper; rub all over meat.

2. Coat Dutch oven with cooking spray

and place over med.-high heat. Sear

meat until well browned on outside

(including edges), about 3-5 mins. per

side; remove meat and set aside. Add

onions, carrots, bay leaves and water

to pot, scraping bottom of pot to

incorporate pan drippings. Place meat

on top of vegetables and cover tightly,

place in oven and cook for 2 hours.

3. Remove pot roast, cover in foil and set

aside. Working in batches, processvegetable mixture in a blender until

smooth, pour of gravy back into pot,

carefully place meat on top and pour

remaining gravy over meat. Cover pot

and put back in the oven and cook one

more hour.

1 Tbsp. dark brown sugar

1 tsp. salt

1 tsp. black pepper

3 lb. lean beef brisket, trimmed and patted dry

3 sprays olive oil cooking spray

2 onions, sliced

3 small carrots, sliced

2 bay leaves

c. water


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POULTRY MAIN COURSES

CHICKEN JAMBALAYAIngredients Directions1 spray, cooking spray 1. Coat a large, nonstick saucepan with

cooking spray. Over high heat, saut

sausage until crispy on edges. Add

onion, celery and green pepper; saut

until tender.

2. Reduce heat and stir in cayenne,

thyme, salt, pepper and garlic; saut

until garlic is fragrant.

3. Stir in chicken, tomatoes, broth and

rice. Bring to a simmer, cover and let

cook until rice is tender, about 20

minutes.

2 oz. turkey sausage, chopped

1 large onion, chopped1 stalk, celery, chopped

1 small green bell pepper, chopped

tsp. cayenne pepper

tsp. dried thyme

1 tsp. salt

tsp. black pepper


2 chicken breasts, roasted, without skin,

cubed

28 oz. can whole plum tomatoes, peeled w/juice

2 c. fat-free chicken broth

1 c. uncooked long-grain white rice

SPICY OVEN FRIED CHICKENIngredients Directions c. low-fat buttermilk 1. Preheat the oven to 425F. Line a roasting

pan with foil; spray the rack of the roasting

pan with nonstick spray and place it in the

pan. Combine the buttermilk and hot

pepper sauce in a 9 x 13-inch baking dish.

Place the chicken in the buttermilk

mixture, turning to coat; set aside.

2. Combine the bread crumbs, almonds, salt,

and pepper on a shallow plate. Dip the

chicken into the crumb mixture, turning to

coat all sides. Discard the excess

buttermilk mixture and bread crumb

mixture. Place the chicken on the rack;

lightly spray the chicken with nonstickspray.

3. Bake 20 minutes, then lightly spray thechicken again with nonstick spray. Bake

until the chicken is golden and an instant-

read thermometer inserted in a thigh

registers 180F, about 25 minutes longer.

2 tsp. hot sauce8 skinless, bone-in chicken thighs

c. dried bread crumbs, seasoned

c. almonds, ground

tsp. salt

tsp. black pepper


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BAKED CHICKEN NUGGETSIngredients Directions1 tsp. salt 1. Preheat oven to 425 and spray a

baking sheet with cooking spray. Put

olive oil in one bowl and combine thebreadcrumbs, panko and parmesan

with a fork in another bowl.

2. Season the chicken with salt and

pepper, put in the bowl of olive oil and

mix well so the oil coats the chicken.

3. Put a few chunks of chicken at a time

in the breadcrumb mix to coat, then on

the baking sheet. Lightly spray the top

of chicken with cooking spray. Bake 8-10 min. Turn over and cook another 4-

5 min or until cooked through.

1 tsp. black pepper

2 tsp. olive oil1/8 c. panko breadcrumbs

6 Tbsp. Italian seasoned breadcrumbs

2 Tbsp. grated parmesan

16 oz. chicken breast w/out skin and bone, cut

into bite-sized pieces

TURKEY LETTUCE WRAPSIngredients Directions1 tsp. canola oil 1. Heat canola oil over medium heat in a

large nonstick skillet. Lightly saut red

onion until it begins to soften, about 5

min.

2. Add turkey and break apart with

spatula. Continue to cook until no

longer pink, about 5-7 min. Drain any

juice or fat and turn off the heat,

cooking meat for 5 min.

3. Add fish sauce, soy sauce and limejuice to turkey and stir. Taste for

seasoning and put in a serving bowl.

4. To serve, put c. of meat in a lettuce

leaf and top with green onions,

jalapeno pepper slices, a pinch of

cilantro and mint and a sprinkle of

peanuts. Serve with hot rice.

red onion, minced

1 lb. ground white meat turkey

3 Tbsp. fish sauce

3 Tbsp. soy sauce

3 juiced limes

1 bunch green onions, thinly sliced

2 jalapenos, seeded and thinly sliced

c. chopped cilantro

c. chopped mint

c. chopped peanuts

Romaine lettuce leaves

Cooked rice


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FISH MAIN COURSES

CALIFORNIA SUSHI ROLLSIngredients Directions2 c. water 1. Bring the water and rice to a boil in a

medium saucepan. Reduce the heat

and simmer, covered, until the rice is

tender and the liquid is absorbed,

about 20 minutes. Transfer the rice to

a large bowl. Stir in the vinegar and

sesame seeds. Let stand until cool

enough to handle.

2. Meanwhile, to prepare the wasabi

dipping sauce, whisk together the

warm water, soy sauce, wasabi

powder, sesame oil, and grated ginger

until blended. Set aside.

3. Place a sheet of nori lengthwise, shiny-side down, onto rolling mat. Dampen

hands with water and spread 1 cup of

the rice mixture onto the nori, leaving

a 1/2-inch border across the top. Make

a 1/4-inch-deep indentation crosswise

along the center of the rice; place one-

quarter each of the cucumber,

avocado, and surimi into the groove of

the rice.

4. Hold the filling in place with yourfingers as you curl the mat forward

with your thumbs until the two ends of

the nori overlap, forming a cylinder.

Applying gentle but even pressure to

the mat, remove the roll from the mat.

Cut into 6 pieces with a very sharp

knife, moistening knife with water

between each cut. Repeat with the

remaining nori, rice, cucumber,

avocado, and surimi. Serve rolls with

the dipping sauce and pickled ginger (if

using).

2 c. sushi rice, rinsed

c. rice vinegar, seasoned1 Tbsp. sesame seeds, toasted

3 Tbsp. warm water

2 Tbsp. low sodium soy sauce

2 tsp. wasabi powder

1 tsp. dark sesame oil

1 tsp. ginger root, grated and peeled

4 sheets nori seaweed

med. cucumber peeled and cut into thin strips

med. avocado, peeled, pitted and cut into thin

strips4 oz. surimi, cut into thin strips

1 Tbsp. Eden pickled, sliced ginger with shiso leaves,

optional


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TUNA NOODLE CASSEROLEIngredients Directions12 oz. uncooked egg noodles 1. Preheat oven to 350 degrees. Cook

noodles according to package

directions without added fat or salt;

drain and transfer to a large bowl. Fold

in tuna, mushrooms and peas.

2. Whisk sour cream, mayonnaise,

mustard, parsley, salt and pepper

together in a separate bowl; fold into

noodle mixture. Transfer to a 4-quart

casserole dish; top with cheese. Bake

until top is golden and bubbly, about

30 minutes. Yields about 1 cup per

serving.

12 oz. water-oacked tuna fish, drained

2 c. button mushrooms, sliced1 c. frozen green peas, thawed

16 oz. fat-free sour cream

c. fat-free mayo

2 tsp. Dijon mustard

2 tsp. fresh parsley, chopped

tsp. salt

tsp. black pepper

c. shredded reduced fat Monterey-Jack

cheese

FISH AND CHIPSIngredients Directions2 med. uncooked potatoes, peeled and cut

into 8 wedges each

1. Preheat oven to 400 degrees. Coat twolarge baking sheets with cooking spray.

2. Place potato wedges on one baking

sheet and lightly coat with cooking

spray; season to taste with salt and

pepper. Bake until golden brown and

tender, about 45 minutes.3. Whisk milk and mustard together in a

shallow dish. Place bread crumbs in

another shallow dish and put flour in a

third shallow dish.

4. Season both sides of fish with salt and

pepper. Place fish in flour and turn to

coat. Place fish in bread crumbs and

turn to coat.

5. Transfer fish to second prepared

baking sheet and lightly coat with

cooking spray. Bake fish until fork-

tender, about 10 to 15 minutes. Serve

fish and potato wedges with vinegar on

the side.

tsp. salt

tsp. black pepper

c. skim milk

1 Tbsp. Dijon mustard

c. seasoned bread crumbs

c. all-purpose flour

20 oz. uncooked cod, four 5 oz. fillets

4 Tbsp. red wine vinegar


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FISH STICK TACOSIngredients Directions8 frozen, breaded fish sticks 1. Cook fish sticks according to package

directions. Wrap tortillas in aluminum

foil and warm in a 350 degree oven for

about 10 minutes.

2. Top each tortilla with 2 fish sticks, 1

tablespoon of sour cream, 2tablespoons of salsa, 1/2 cup of

lettuce, 1/4 of the tomato and 2

tablespoons of cheese; roll up tortillas

and serve.

4 large, burrito-size, wheat flour tortillas

c. light sour cream

c. salsa

2 c. lettuce, shredded

1 large tomato, chopped

c. low-fat shredded cheddar cheese

CAJUN FISHIngredients Directions1 lb. uncooked baby potatoes, halved 1. Boil potatoes until tender, drain and

toss with c. Italian dressing.2. Combine Cajun seasoning and

flour. Coat fish fillets with this

mixture and shake off excess.3. Heat oil in a medium frying pan and

pan-fry fish until browned andcooked through, about 3 minutes oneach side.

4. Toss lettuce with c. extradressing and place on 4 servingplates. Set fish on top of lettuce andarrange warm potatoes aroundplates. Serve with lemon wedges.Sprinkle with extra Cajun

seasoning, if desired.

c. light Italian salad dressing

2 Tbsp. Cajun seasoning

c. all-purpose flour1 lb. whitefish fillet

1 tsp. olive oil

head Romaine lettuce, dried and torn into

bite-size pieces

c. light Italian salad dressing

1 medium lemon, cut into wedges


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VEGETARIAN MAIN COURSES

15 MINUTE VEGETARIAN CHILIIngredients Directions1 tsp. canola oil 1. Heat oil in a large, nonstick, heavy-

bottomed pot over medium heat. Add

garlic; cook, stirring frequently, until

aromatic, about 2 minutes. Add

tomatoes, beans, corn, tomato sauce,

chili powder, oregano, red pepper

flakes, onion and pepper; stir well.

2. Increase heat to high and bring chili to

a boil; cook, stirring frequently, until

chili is thick and flavors are

concentrated, about 5 minutes. Spoon

into serving bowls and sprinkle with

cheese.

1 clove garlic, minced

14 oz. stewed tomatoes15 oz. can kidney beans, drained and rinsed

15 oz. can yellow corn, drained

15 oz. can tomato sauce

1 Tbsp. chili powder

tsp. dried oregano

tsp. crushed red pepper flake

c. dehydrated onion flake

tsp. black pepper

4 Tbsp. low-fat, shredded sharp cheddar

cheese

EGGPLANT PARMIGIANAIngredients Directions1/3 c. Italian seasoned bread crumbs 1. Preheat oven to 350F. Coat a 9 X 13-

inch baking dish with cooking spray; set

aside. Combine bread crumbs, Parmesancheese, Italian seasoning and garlic

powder in a medium-size bowl; set

aside. Remove skin from eggplant and

trim off ends; slice eggplant into 1/2-

inch-thick slices.

2. Dip eggplant first into egg whites andthen into bread crumb mixture. Bake

eggplant on a nonstick cookie sheet until

lightly browned, about 20 to 25 minutes,

flipping once.

3. Place a layer of eggplant on bottom ofprepared baking dish, then add 1/3 of

tomato sauce and 1/3 of mozzarella

cheese. Repeat with 2 more layers in

same order. Bake until cheese is melted

and sauce is bubbling, about 10 minutes

more. Slice into 4 pieces and serve.

1 Tbsp. grated parmesan cheese

1 tsp. Italian seasoning tsp. garlic powder

1 medium, raw eggplant

2 large egg whites, lightly beaten

1 c. canned tomato sauce

c. part-skim, shredded mozzarella cheese


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SPINACH AND CHEDDAR FRITTATAIngredients Directions4 large eggs 1. Preheat oven to 400 degrees. In a large

bowl, beat together eggs and egg

whites; stir in spinach, scallion, salt and

pepper.

2. Coat a 12-inch ovenproof nonstick

skillet with cooking spray; heat skilletover medium heat. Pour egg mixture

into skillet and cook until partially set,

about 5 minutes.

3. Sprinkle cheese over eggs. Place skillet

in oven and bake until cheese softens

and eggs firm up, about 5 minutes.

Remove from oven and let stand 1

minute before cutting into 8 wedges.

2 large egg whites

1 c. fresh baby spinach leaves, chopped

2 Tbsp. scallions, finely chopped

tsp. salt

tsp. black pepper

c. fat-free, shredded cheddar cheese

VEGETABLE CHOW MEINIngredients Directions1 clove garlic, minced 1. Heat a nonstick wok coated with

cooking spray and saut garlic and

ginger. Add leek, carrot, zucchini and

water chestnuts and stir-fry for 3 to 4

minutes. Remove and set aside.

2. Coat wok with cooking spray and stir-fry mushrooms and tofu until

browned. Remove and set aside.

3. Coat wok with cooking spray and cook

half the noodles, stirring often. Repeat

with remaining noodles. Return

vegetables, mushrooms and tofu to

wok, toss and heat through. Serve

sprinkled with cilantro

1 tsp. ground ginger

1 medium leek, trimmed and sliced

1 medium carrot, peeled and sliced

1 medium zucchini, trimmed and sliced

1 c. canned water chestnuts, drained

2 c. mushrooms, sliced

14 oz. firm tofu, cut into in. cubes, (optional)

4 c. cooked spaghetti

2 Tbsp. cilantro, chopped


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SIDE DISHES

SWEET POTATO FRIESIngredients Directions2 lbs. sweet potatoes, large, scrubbed 1. Preheat oven to 450 degrees. Halve

the potatoes and cut into inch

wedges. Toss with oil, salt and pepper

in a medium bowl.

2. Arrange the potatoes in a single layer

on a nonstick baking sheet. Bake,

turning once, until brown and crisp,

about 35 minutes.

1 Tbsp. olive oil

tsp. salt tsp. black pepper

APPLESAUCEIngredients Directions2 apples, peeled, cored and shredded 1. Place shredded apples in a medium

saucepan over med.-low heat. Sprinkle

with cinnamon, then add water and

cook until the apple bits become soft

and mushy.

2. Stir in brown sugar and mix well

1 tsp. ground cinnamon

c. water

3 Tbsp. brown sugar

GARLIC MASHED POTATOESIngredients Directions4 large, uncooked potatoes, peeled and cut

into 2 in. chunks

1. Place potatoes and garlic in largesaucepan; fill with enough water to

cover them.

2. Set pan over high heat; bring to a boil.

Boil until potatoes are fork-tender,

about 8 mins.; drain and return

potatoes and garlic to pan. Add sourcream, stir and then mash mixture

until almost smooth. Stir in buttermilk.

Fold in parsley, season to taste with

salt and pepper.

8 cloves garlic, peeled

1 c. light sour cream

c. buttermilk

c. fresh parsley, chopped

tsp. salt

tsp. black pepper


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DESSERTS

COOKIES AND CREAM MILKSHAKEIngredients Directions2 c. fat-free, vanilla frozen yogurt 1. Place yogurt, milk and mint extract in a

blender; blend until smooth and

creamy. Add cookies; blend for a few

seconds until combined.

c. skim milk

1/8 tsp. mint extract, (optional)4 cream-filled, chocolate sandwich cookies

LEMON SORBETIngredients Directions1 lemon peel, finely diced 1. In a saucepan, stir together the diced

lemon peel, 1 cup of water and sugar.

Bring to a boil, reduce heat to med.

and simmer for 5 mins. Remove from

heat, and allow to cool.

2. In a pitcher or bowl, stir together

lemon syrup with peel, lemon juice andmineral water. Pour into an ice cream

maker, and freeze according to the

manufacturer's instructions. Garnish

each serving with a twist of lemon

peel.

3. If you do not have an ice cream maker,

you may freeze it in a tall canister.

Freeze for 1 1/2 hours. Remove and

stir with a whisk. Return to the freezer

and stir about once every hour forabout 4 hours. The more times you stir,

the more air will be incorporated,

resulting in a lighter finished product.

1 c. water

c. sugar

c. lemon juice

c. carbonated mineral water

6 strips of lemon zest, for garnish


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BANANA CRME PARFAITSIngredients Directions1 package instant vanilla pudding dry mix 1. Prepare pudding according to package

directions, using 2% milk. (Feel free to

substitute chocolate pudding for the

vanilla if you prefer.)

2. Place 1 tablespoon of broken cookies

into the bottom of a six-ounce-tallparfait glass. Top with 2 tablespoons of

pudding, 4 banana slices and 1

tablespoon of whipped topping.

Repeat to form 2 identical layers; set

aside and repeat with remaining

parfait glasses. Chill for 30 minutes and

serve.

2 c. reduced fat milk, 2%

20 large, reduced-fat vanilla wafers, broken

into pieces

2 small bananas, sliced

c. light whipped topping

CHOCOLATE MERINGUESIngredients Directions5 large egg whites 1. Preheat oven to 225 degrees. Cover 2

cookie sheets with parchment paper; set

aside.

2. Combine 1 egg white, 1/4 cup of cocoa, 2tablespoons of sugar and extract in a large

bowl. Beat the remaining 4 egg whites andsalt with an electric mixer just until soft

peaks form; add the remaining 1/2 cup of

sugar, 1 tablespoon at a time, while

beating, until the egg whites are stiff and

glossy. Fold the egg whites into the

chocolate mixture in three batches.

3. Fill a pastry bag with the mixture and pipeout the cookies onto the cookie sheets.

Each cookie should be about 1-inch wide.

(Note: To make your own pastry bag, use a

gallon plastic bag and cut a hole in thecorner.) Bake 1 hour and 15 minutes until

a dried texture.

4. Mix the remaining 1 teaspoon of cocoaand cinnamon in a small bowl. Sprinkle

over the hot cookies with a sieve or sifter.

Let cool completely on wire racks before

removing from parchment paper.

c. unsweetened cocoa

2 Tbsp. sugar

1 tsp. vanilla extract

1/8 tsp. salt c. sugar

1 tsp. unsweetened cocoa

1/8 tsp. ground cinnamon


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APPLE PIEIngredients Directions1 c. all-purpose flour 1. Preheat oven to 400 degrees. To make

the crust, combine 1 cup of flour and 2

teaspoons of sugar in a large bowl or

food processor. Add 3 tablespoons of

chilled margarine and process (or mix

together with your fingers if you do not

have a food processor) until mixture

resembles coarse meal. Add cold

water, one tablespoon at a time, and

process or mix until a manageable

dough forms. Press dough into the

bottom and up the sides of a 9-inch pie

plate. Pinch the edges to form a

decorative rim; set aside.2. To make the filling, combine apples,

1/4 cup of sugar, cornstarch and

cinnamon in a large bowl; toss to coat

apples. Arrange mixture in prepared

piecrust.

3. To make the topping, combine oats, 5

tablespoons of flour, 2 tablespoons of

sugar and melted margarine in a small

bowl; sprinkle over apples.

4. Bake until apples are tender and crumbtopping is golden brown, about 45 to

50 minutes. Allow to cool for 30

minutes before slicing into 8 pieces.

2 tsp. sugar

3 Tbsp. reduced-calorie margarine, chilled andcut up

2 Tbsp water, or more if needed

4 med. apples, Macintosh, peeled and thinly

sliced

c. sugar

1 Tbsp. cornstarch

tsp. ground cinnamon

1/3 c. uncooked, old fashioned oats

5 Tbsp. all-purpose flour

2 Tbsp. sugar

2 Tbsp. reduced-calorie margarine

CHOCOLATE CHUNK COOKIESIngredients Directions1 package unprepared devils food cake 1. Preheat oven to 350 degrees. Coat a large

baking sheet with cooking spray.

2. Combine cake mix, margarine, water, eggwhites and egg in a large mixing bowl.

Beat on low speed until blended and

smooth; fold in chocolate chunks.

3. Drop batter by heaping tablespoons, 2

inches apart, onto prepared baking sheet.

Bake until puffed up and dry to the touch,

about 10 to 12 minutes. Transfer to wire

racks to cool completely.

2 Tbsp. reduced-calorie margarine

2 Tbsp. water

2 large egg whites

1 large egg

c. semisweet chocolate chips


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EATING TIPS

1. Wash your hands every time you cook and/or eat. Prevents germs and bacteria

2. Eat in moderation. Only eat as much as you need, and only eat when you are hungry. Dont ever eat

because you are bored.

3. Be careful of what you are eating. Check food labels for the contents of the food. If you cant

pronounce the words in the ingredients on the label, you probably shouldnt eat it.

4. Unhealthy eating habits can cause hidden long term expenses which you may not be aware of. Being

overweight costs more in health risks and medications when you are older, and the chemicals and

preservatives in many prepackaged foods have health risks which we are just starting to learn about(example: BPA)

5. Daily calorie intake should be around 2,000 Calories.

6. Dont eat too much sodium (salt). Salt makes you thirsty very quickly, and there are other alternatives

to seasoning food to enhance flavor such as using herbs and spices

7. Drink enough water to stay hydrated (at least 8 glasses a day).

8. Be careful with portion size. If you are used to eating large portions, try eating raw vegetables instead

of chips or sweets. Because vegetables have far less calories, you can eat a lot of them, if you are very

hungry whereas a small bag of chips wont fill you up, so you have to eat more calories to become full.


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SNACKING TIPS

1. Snack on fruits and vegetables

2. Have 1 or 2 healthy snacks a day

3. Prepare healthy food ahead of time so you can just grab something quick when you are hungry.

4. Easy and time saving tip

a. Collect a couple plastic food containers and wash them out

b. Place an amount of fruit or vegetables in each

container for a snack

c. Place the containers in the refrigeratord. Grab your snack and enjoy

5. Quick Snack Ideas

a. Raw eating (celery, carrots, broccoli etc. any fruit,

unflavored nuts)

b. Yogurt

c. Natural cereal bars (granola bars, nut bars , fruit bars etc.)

d. Peanut butter and celery, peanut butter and fruit

e. Salsa and low-fat, baked tortilla chips or salsa with pretzels w/reduced salt

f. Cheese- low fat cheese sticks or cottage cheeseg. Frozen snacks- frozen fruit juice with frozen fruit, sherbet or frozen yogurt

h. Vegetable dips: hummus, Baba Ganoush, Veganaise

i. Drinks- 100% fruit juice, water, milk, soy milk, add fruit or vegetables to water to make

homemade flavored water


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RECIPE INDEXAlfredo Sauce 10 Green Goddess Dressing 11

Apple Pie 25 Hummus 4

Applesauce 21 Lamb Burgers 13Baked Chicken Nuggets 15 Lemon Sorbet 23

Baked Potato Soup 8 Meatloaf and Vegetables 12

Banana Crme Parfaits 24 Pasta Salad 7

Broccoli Cheese Soup 8 Pepperoni Pizza 12

Buttermilk Dressing 11 Pizza Nachos 4

Caesar Dressing 11 Pizza Sauce 9

Cajun Fish 18 Pot Roast with Gravy 13

California Sushi Rolls 16 Ranch Popcorn 5

Cheddar Cheese Sauce 10 Spaghetti Sauce with Meat 9Chicken Jambalaya 14 Spicy Oven Fried Chicken 14

Chicken Noodle Soup 7 Spinach and Cheddar Frittata 20

Chicken Taco Salad 6 Sweet and Red Potato Salad 6

Chocolate Chunk Cookies 25 Sweet and Sour Sauce 10

Chocolate Meringue Cookies 24 Sweet Potato Fries 21

Collard Greens 22 Three Cheese Mac and Cheese 22

Cookies and Cream Milkshake 23 Tomato Salsa 4

Cornbread 5 Tuna Noodle Casserole 17

Eggplant Parmigiana 19 Turkey Lettuce Wraps 15

Fish and Chips 17 Vegetable Chow Mein 20

Fish Stick Tacos 17 VegetarianChili 19

Garlic Mashed Potatoes 21

Whirlwind Cook Book

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