Recipe Book

Brain-Boosting Nutrition For The Kids

Jackie Farrall, RD, CDN

Think Outside the Cereal Bowl for a Hummus Nutrition Facts
Brain-Boosting Breakfast! Serves 8
Ingredients
Kids who eat a nutritious breakfast in the morning 2 cups cooked or canned garbanzo Calories
are more alert during the school day and perform better beans 121
in the classroom. Preparing a breakfast that contains 1 Tbsp fresh lemon juice Protein 4g
whole grains and a serving of dairy and frui is important. 3 garlic cloves, chopped Total Fat 6g
Scrambled eggs, fruit smoothies or an English muffin with ¼ cup chicken or vegetable broth Carbohydrates
nut butter are just a few easy ideas to incorporate into 3 Tbsp extra-virgin olive oil 13g
your family breakfast routine.
Directions
Ask Your Little Helpers for Help Combine all ingredients in a blender
and blend until smooth. Serve
When kids help pack their lunch, they’re more likely to eat with carrot sticks, celery, broccoli,
it. On nights when you have a bit more time, have the cauliflower or any raw vegetable of
kids choose which piece of fruit or what type of whole your choice!
grain bread they’d like and have them help assemble
their lunch. Tip: Dip broccoli in boiling water for 1
second then immediately submerge in
Create a Healthy Lunch Box ice water. It will turn brilliant green and
crisp. Your guests will wonder how you
Instead of bread, use 100% whole-wheat tortilla did this!
wraps or pita pockets. Leftover grilled chicken is a
great alternative to deli meat. Try any one of these
suggestions to create a delightful, healthy lunch.
With dips, you can make healthy food a slam dunk for
your kids: Try packing apples and pear slices with a side
of low-fat plain yogurt or peanut butter dip, or veggie
sticks and hummus.

Back-to-School Chicken Wrap Nutrition Facts
Serves 4
Ingredients
1 ½ lbs of cooked boneless skinless chicken breasts Calories 330
6 Tbsp Greek vinaigrette dressing Protein 27g
4 (10-inch, burrito size) 100% whole wheat tortillas Fat 14g For more delicious
¾ cup hummus Carbohydrates 25g and nutritious
3 cups chopped romaine lettuce Fiber 6g recipes, visit
2 medium Roma tomatoes, diced Sodium nwhc.net/recipes
1 medium cucumber, peeled and diced
½ cup feta cheese, crumbled

Directions
To assemble wraps, spread about 3 Tbsp hummus over
each tortilla. Top with chicken, lettuce, tomatoes,
cucumber, feta cheese and Greek dressing.

The Incredible Edible Egg

Jackie Farrall, RD, CDN

Reap the Benefits of the Incredible Egg
with these Veggie Frittata Muffins...

Vegetable Frittata Muffin Nutrition Facts A Myth about Cholesterol
Serving size: 1 muffin
Ingredients Recipe serves 12 The American Heart Association recommends a limit
of 300mg of cholesterol per day. One large egg
½ yellow onion, diced Calories 65 contains about 185mg of cholesterol. Therefore,
1 red bell pepper, diced Protein 6g according to the guidelines, if you eat two eggs
8 ounces button mushrooms, Total Fat 4g a day – you’re maxed out. But, eating eggs each
Saturated Fat 1g morning, is part of a healthy diet and should not be
trimmed and sliced Cholesterol 75mg considered damaging to your health. In fact, eggs
¼ tsp salt Carbohydrates 3g should be considered somewhat of a superfood if
¼ tsp black pepper Dietary Fiber 1g you look at their various health benefits.
4 whole eggs Sodium 110mg
4 egg whites The Yolk is No Joke for Healthy Hearts!
½ cup fat-free milk
¾ cup reduced-fat sharp cheddar cheese, With science on our side, we can continue to enjoy
shredded the wonderful, nutritious egg – in its entirety!
½ zucchini skin on, diced Guess where most of the nutrients in eggs are
found? The yolk. Egg yolk contains vitamins A, D, E and
Directions K, along with omega-3 fatty acids, which lower blood
1. Preheat oven to 350 degrees. Coat a standard triglycerides and in turn, decrease the risk of heart
12-cup muffin pan with oil spray. disease. The nutrients found in eggs help fight off
2. Heat large skillet, coated with oil spray, certain diseases. Eggs are also considered to have the
over medium heat and sauté the onion, highest quality protein of all food sources. Protein
bell pepper, and mushrooms until soft: gives us energy, allows growth and promotes repair
8-10 minutes. Add salt and pepper to taste. within our bodies.
3. In a large mixing bowl, whisk together: eggs,
egg whites, and skim milk. For more delicious and nutritious
4. Add cheese, zucchini, and sautéed recipes, visit nwhc.net/recipes
vegetables, mix thoroughly.
5. Pour ¼ to ½ cup of egg mixture into
each of the twelve muffin cups and bake
for 22 to 24 minutes.

Avocado Egg Salad Nutrition Facts
Serving size: ½ cup
Ingredients Recipe serves 6

4 large hardboiled eggs and 4 egg whites, chopped Calories 155
1 medium Hass avocado, cut into 1/2 inch pieces Total Fat 12g
1 Tbsp light mayonnaise Protein 9g
1 Tbsp fat-free plain yogurt Carbohydrates 4.6g
2 tsp red wine vinegar Dietary Fiber 3g
Salt and pepper to taste Sodium 132mg
(without added salt)
Directions
1. Combine the egg yolks with the avocado, light
mayo, yogurt, vinegar, salt and pepper.
2. Mash with a fork.
3. Combine with egg whites and enjoy!

Lower Blood Pressure without
Sacrificing One Forkful of Flavor

Jill Ashbey-Pejoves, MS, RD, CDN, CDE,
Chief Clinical Dietitian

Silent but Deadly: Footprints of Hypertension. Mango-Ginger-Peach Nutrition Facts
Smoothie Serves 1
Hands down, the best dietary decision you can make to
avoid hypertension is to limit processed food – fast food, Recipe from EatingWell Calories 170
take out, and even restaurant meals. You need to know Protein 6g
exactly what’s going into your meal. Prepare meals and Ingredients Fat 0g
snacks that are heart-healthy. A great way to do that is to 1 cup mango chunks, fresh or frozen Carbohydrates 39 g
pack your diet with vegetables, fruits, fiber and calcium. ½ cup peach slices, fresh or frozen Dietary Fiber 4 g
½ cup skim milk Sodium 65 mg
Know Your Numbers 1 tsp minced fresh ginger Natural Sugar: 34 g
3 to 5 ice cubes Added Sugar: 0 g
• A healthy blood pressure is 120/80 mm HG or less.
Keep doing what you’re doing! Directions
Combine all ingredients in a
• Prehypertension, between 120 and 139/80-90 mm HG, blender until smooth and frothy.
may already be causing damage. The good news?
You can do something about this with lifestyle changes
alone! Eat healthy foods, try exercises you enjoy, lose
weight, and limit your alcohol intake.

• A reading of 140/90 or higher signals hypertension and
warrants a visit to the doctor. It’s not too late. You may
just need to work a little harder at making bigger
lifestyle changes.

Quinoa with Mixed Veggies and Nutrition Facts For more delicious
Cilantro Peanut Pesto Serving size:1/2 cup and nutritious
Serves six recipes, visit
Recipe from The Everything DASH Diet Cookbook nwhc.net/recipes

Ingredients Pes to Ingredients Calories 204
½ cup fresh cilantro
1 cup quinoa ¼ cup light coconut milk Protein 7g
2 cups water ¼ cup unsalted peanuts Fat 4g
Your favorite veggies Carbohydrates 35g
1 tsp olive oil (or another unsalted nut of choice) Fiber 5g
Freshly ground black pepper Sodium 59mg
4 cloves garlic
Directions Juice and zest of 1 fresh lime Sugar 5g

1. Add quinoa and water to saucepan and bring to a
boil over high heat.
2. Once boiling, reduce heat to medium low, cover, and
simmer for 15 minutes.
3. Remove from heat and set aside.
4. Place pesto ingredients into a food processor and pulse until
smooth. Reserve 3 tablespoons for this dish; transfer the rest
to an airtight container and refrigerate until future use.
5. Heat oil over medium heat. Add your favorite veggies and
cook for 8 minutes. Remove from heat.
6. Stir in the cooked quinoa and pesto. Season with
freshly ground black pepper to taste.

Dietitian-Approved
Meal Replacement Bars

Amy Rosenfeld, MS, RD, CDN

Energy Bites Nutrition Facts With so many bars on the market, it can be
Recipe yields 24 bites hard to choose the best option. Here are
Ingredients Serving Size: 3 bites three tips to consider when choosing the
1 cup dry oatmeal healthiest meal replacement bar:
1 cup shredded, sweetened coconut Calories 270 1. Choose whole foods. Stick to products
½ cup almond butter Protein 7g that use all natural ingredients that you can
¼ cup ground flax seed Total Fat 15g recognize. The best products use dried fruits,
2 tsp ground cinnamon Saturated Fat 1g veggies, nuts, seeds, whole grains, egg whites,
2 Tbsp chia seeds Carbohydrates 30g coconut, vegetable proteins like pea protein and
2 Tbsp honey Dietary Fiber 6g natural flavors like cocoa. The shorter the list the
½ cup raisins Sodium 30mg better the bar!
2. Look for balanced nutrients. A meal
Directions replacement bar should be about 200-300
1. Mix all ingredients together until well calories, contain at least 3g of fiber, 15-35g of
combined. total carbohydrates, at least 5g of protein and at
2. Place the mixture in the freezer for 10 least 5g of healthy, unsaturated fats. There
minutes. are always new bars hitting the marketplace,
3. When chilled, using your hands, roll into but I’ve found that the following brands meet
about 24 bites this criteria: RX Bar, Pure Organic Fruit and Nut
4. Store in a cool place in an airtight container Bars, BHU Foods Vegan Protein Bars. Notice how
for up to 2 weeks. you feel after eating each brand of bar – the
key to a successful choice is that you feel full
and satisfied for about three to four hours.
3. Limit the sugar, sugar alcohols and artificial
sweeteners. Be careful that your bar isn’t a
candy or chemical bar in disguise. Read the
ingredients listed for added sugars, sugar alcohols
and artificial sweeteners. It’s best to limit even
natural sugars, like honey, whenever you can.
The American Heart Association recommends a
total limit of 24-36g of added sugar per day.

For more delicious and nutritious
recipes, visit nwhc.net/recipes

Probiotics and Prebiotics
Keep Your Gut Healthy

Brianna Farrand, MS, RD, CDN

Try adding these less familiar probiotic-packed Oven-Roasted Asparagus
foods to your diet:
• Kefir: A fermented dairy drink, similar to yogurt. Asparagus is a good source of prebiotics*
• Kombucha: A fermented black or green tea.
• Kimchi: A fermented mixture of vegetables such as cabbage, Ingredients
1 bunch thin asparagus spears, trimmed
onions, garlic and red capsicum. 3 Tbsp olive oil
• Sauerkraut: Fermented cabbage. 1 ½ Tbsp grated Parmesan cheese (optional)
• Miso: A traditional Japanese seasoning produced by fermenting 1 clove garlic, minced
½ tsp sea salt
soybeans with salt and koji and sometimes rice, barley, or ½ tsp ground black pepper
other ingredients. 1 Tbsp lemon juice
• Tempeh: A soy-based meat alternative made from whole
soy beans which are softened by soaking, fermented, and Directions
then formed into a firm patty or block. 1. Preheat oven to 425°F.
2. Place asparagus in a bowl and add olive oil and
black pepper, toss to coat.
3. Arrange the coated asparagus in a single layer on
baking sheet.
4. Bake in the preheated oven until just tender, 12 to
15 minutes depending on size of spears. Sprinkle
with the lemon juice just before serving.

Nutrition Facts
Yields 4 servings

Calories 109 Fat 11g
Carbohydrates 2g Protein 2g
Fiber 1g Sodium 330mg

Kombucha Paradise Smoothie Nutrition Facts
Serving size: 1 ¾ cups
Kombucha is a good source of probiotics* Serves two

Ingredients Calories 116
1 small cucumber, chopped Protein 6g
2 ripe kiwis, peeled Fat 2g
1 cup ginger-flavored kombucha Carbohydrates 21g
½ cup coconut yogurt Dietary Fiber 3g
2 Tbsp fresh cilantro leaves Sodium 32mg
½ tsp fresh ginger (optional)
1 cup ice

Directions
1. Place all ingredients into the blender

in the order listed and secure lid.
2. Serve and enjoy!

Nourish Your Body After Giving Birth

Jill Ashbey-Pejoves, MS, RD, CDN

Chicken Thighs with Couscous and Nutrition Facts
Kale Serving size: 1 thigh
and ¾ cup couscous
Recipe courtesy of Eatingwell.com Serves 4

Ingredients Calories 388
1 ½ tsp dried thyme and cumin Fat 16 g
¼ tsp salt & pepper Saturated Fat 3 g
4 large boneless, skinless chicken thighs Fiber 3g
2 Tbsp olive oil Carbs 33 g
1 medium onion, sliced Protein 28 g
1 cup Israeli couscous Folate 38 mcg
2 cloves garlic Cholesterol 76 mg
4 cups kale, washed and sliced thinly Sugars 3g
2 cups reduced sodium chicken broth Calcium 55 mg
Iron 3 mg
Directions Sodium 494 mg
1. Combine seasonings & sprinkle on both sides of Potassium 385 mg
chicken with half the mixture.
2. Heat 1 Tbsp oil in a large heavy skillet over For more delicious and nutritious
medium-high heat. Add chicken and cook until recipes, visit nwhc.net/recipes
golden brown, 2-3 minutes per side. Transfer to plate.
3. Add remaining oil, onion and garlic to pan and
cook until soft, 2-4 minutes. Stir in couscous; stir
frequently until couscous is lightly toasted 1-2
minutes. Add kale and the remaining spice mixture,
stirring until kale begins to wilt, 1-2 minutes.
4. Pour in broth and any accumulated juice from the
chicken, then nestle chicken into couscous. Reduce
heat to medium-low, cover and cook until the
chicken is cooked through and couscous is tender,
12-15 minutes.

Peanut Butter & Jelly Nutrition Facts
Overnight Oats Serving size 1 cup
Serves 1
Ingredients
Calories 388
½ cup old-fashioned oats Fat 13 g
½ cup vanilla soy milk Saturated Fat 2.5 g
1 Tbsp peanut butter Sodium 140
1 Tbsp strawberry jam mg 51 g
1 tsp honey Carbohydrates 6g
Garnish with fruits such as banana, strawberries, Fiber 14 g
raspberries or blueberries. Protein

Directions

1. Mix soy milk, peanut butter, strawberry jam and
honey until combined.
2. Stir in oats and mix well with liquid, ensuring all
the oats are saturated.
3. Cover and place in the refrigerator overnight.