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
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
