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 Recipes for Good Health 

from sessions throughout the program

Try and enjoy these healthy recipes provided to us by the doctors and chef that joined us on this journey to Good Health!

Curried Lentils with Sweet Potato + Kale

Healthy Eating, Dr. Sarita Golikeri

Ingredients:

  Olive Oil, 2 TBSP

  1 Small Yellow Onion, diced

  4-5 Cloves of Garlic, peeled + minced

  1 inch Knob of Ginger, minced + peeled

  Garam Masala Seasoning, 2 TSP

  Cayenne Pepper (to taste)

  Green Lentils

  1 Sweet Potato, cut into 1/4 inch cubes

  2 Bay Leaf

  Vegetable Stock, 4 cups

  Kale, 1 lb washed + sliced thin

  Salt, 1 TSP

  Black Pepper (to taste)

  Cilantro, 2 TBSP washed + chopped

  Lime Juice, 2 TBSP

  Toasted Almonds (optional)

  Scallions, sliced thin

April 24, 2022

Directions:

1. Place large pot on the stove over medium-high heat. Add olive oil and yellow onion, sauté until translucent(apprx. 4-5 mins)

2. Add garlic, ginger, garam masala, curry powder + cayenne pepper, stir + sauté for 1-2 minutes

3. Stir in lentils, sweet potato, bay leaf + vegetable stock, increase heat to high, bring to boil, reduce to medium-low, let simmer

4. Cover the pot + cook for 25 minutes. Remove lid, add kale, sale + pepper, stir, let cook for 15-20 minutes with lid on.

5. Transfer lentil mixture to large bowl, toss with cilantro, almonds + scallions. Server + Enjoy

Easy Steel Cut Oats 

Healthy Eating, Dr. Sarita Golikeri

April 24, 2022

Ingredients:

Yogurt, 1-6 ounces (without high fructose corn syrup)

Uncooked steel cut oats, 1/2 cup (Irish Oatmeal)

1 Small fresh fruit (small chopped apple or handful of berries)

Chopped nuts, 1/4 cup 

Directions:
1. Mix all ingredients together well + sprinkle with 
cinnamon
2. Refrigerate overnight

   (Makes 2 servings)
*May substitute 6 oz soy or nut milk

 

steel cut oats.jpg

Collard Greens

Diabetes Awareness, Dr. Olivia Newby

November 20, 2022

Ingredients:

2 Bunches of Collard Greens (approximately 2-3 lbs)

1 Medium Onion, diced

2 Stalks of Celery, diced

Sun-dried Tomatoes Julienned, 1/2 cup (do not drain)

4-5 Cloves or minced Garlic, 1 TBSP

Broth, 1 cup (add more as needed to avoid greens drying out

Salt, 1/4 TSP

Pepper, 1/4 TSP

Apple Cider Vinegar, 1/4 TBSP

Dash of Crushed Chili Pepper (optional)

Directions:
1. Thoroughly wash Collard greens, submerging them into cool water, rinsing several times. Remove tough stems and set aside.
2. Place several leaves of the greens together and roll together as if forming a log. Cut across the rolled greens, cutting them into 1 inch strips. Repeat the rolling and cutting for all the greens.
3. Using a non-stick pan, heat at a medium setting until the pan is hot. Drop a few sprinkles of water onto the pan. When the pan is ready, water drop will sizzle and immediately evaporate.
4. Sauté onions, adding salt until caramelized for approximately 5-7 minutes (time may vary depending on pan and stovetop.
5. Add celery, pepper and sun-dried tomatoes, sautéing for 3-5 minutes. During the last minute, add the garlic, being careful not to burn the garlic. Add crushed chili pepper to your liking. (OPTIONAL)
6. Turn off burner, add the cut collards to the pan, making sure to thoroughly coat the vegetable with the onion/seasoning mixture. Add broth.
7. Adjust the burner to a medium setting under the pan and continue to cook the green mixture for an additional 15-25 minutes, stirring several times. Do not leave unattended. Greens will wilt as they are cooking.
8. Taste for doneness; add vinegar, mixing throughout the the pan. Let rest with a lid on the pan for several minutes before serving.

Healthy Pasta Salad with Salad Dressing

Box Lunch 

February 20, 2022

Whole Wheat Rotini Pasta Salad w/ Steamed Broccoli, Poached Asparagus + Pear Tomatoes

  Ingredients:

  Rotini Pasta, 5 ounces

  Asparagus, 1 ounce

  Broccoli, 1 ounce

  Cherry Tomatoes, 1 ounce

Heart-Healthy Salad Dressing

  Ingredients:

  Dijon Mustard, 2 1/2 TSP

  Pure Maple Syrup, 2 TBSP

  Apple Cider Vinegar, 3 1/2 TBSP

  Olive Oil, 1/2 cup

pasta salad_edited.jpg
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