Brandywine Area Nutrition

Nutrition Counseling for food sensitivities

Course Recipes

 

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Healthy Salisbury Steak

Servings 8
Calories 260kcal

Ingredients

  • 2 teaspoons avocado oil organic
  • 1 cup chopped onion
  • 1 cup sliced mushrooms organic
  • 2 pounds ground turkey organic
  • 1/2 cup steel cut quick oats
  • 3 egg whites free-range
  • 2 cups beef broth organic
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons flaxseed meal
  • 2 tablespoons grated parmesan

The Gravy

  • 2 tablespoons whole wheat flour
  • 3 tablespoons tomato paste organic
  • 1 teaspoon red wine vinegar
  • 1 teaspoon ground mustard
  • 1 teaspoon garlic powder organic
  • 1/4 cup water
  • fresh chopped parsley organic

Instructions

  • In large pan, saute onions, mushrooms, garlic in oil until onion is softened
    Remove from pan and set aside
    In large bowl mix turkey, oats, egg whites, garlic powder, salt, pepper, flaxseed, cheese, 1/2 cup beef broth, and 1/2 the cooked onion mixture
    Shape into 8 oval patties
    Brown patties on both sides (in same pan onion mixture was cooked)
    Return remainder of onion mixture to pan with patties; Simmer
    In small bowl mix remainder of beef broth, tomato paste, vinegar, water, mustard, garlic powder, and flour
    Pour mixture into pan with patties
    Cover and cook on low 15-20 minutes

Nutrition

Calories: 260kcal

 

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Slow Cooker Vegetarian Stuffed Peppers

Ingredients

  • 6 large bell peppers organic
  • 2 cups cooked brown rice
  • 2 cups white cheddar cheese, shredded organic
  • 1/4 cup parmesan cheese, grated organic
  • 1 10 ounce pouch or can black beans organic
  • 1 teaspoon oregano
  • 1/2 teaspoon black pepper
  • 1 teaspoon salt
  • 1/2 teaspoon cumin
  • 1 8 ounce can tomato sauce organic

Instructions

  • Wash peppers, slice off top, and remove all seeds
    In large bowl, mix remainder of ingredients
    Fill prepared bell peppers with mixture
    Place filled peppers into slow cooker
    Cover and cook on LOW4-6 hours

Notes

For clean eating, do not purchase pre-shredded or pre-grated cheese.
Shred/grate cheese yourself

 

 

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Slow Cooker Mac & Cheese

Ingredients

  • 1 pound uncooked whole wheat elbow macaroni organic
  • 2 1/2 cups milk
  • 12 ounces evaporated milk organic
  • 3 cups shredded sharp cheese organic
  • 1 cup shredded monterey cheese organic
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dry mustard
  • dash cayenne pepper optional
  • 1/4 cup butter organic

Instructions

  • Rinse uncooked macaroni in cold water; Drain
    Place uncooked macaroni in slow cooker
    Add next 8 ingredients
    Stir to combine, making sure macaroni is submerged in liquid
    Dot with butter
    Cover & cook on LOW 1 hour. Stir. Check for doneness.
     If not done, continue cooking; Stir every 30 minutes, checking for doneness.
    When done, macaroni will be tender, not mushy and liquid will be thick and creamy.

Notes

Do not use pre-shredded cheese

 

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Veggie Salad Rolls

Ingredients

  • 8 romaine leaves organic
  • 1 bell pepper. sliced organic
  • 1/2 large cucumber, sliced organic
  • 2 carrots, shredded organic
  • 1 avocado, sliced
  • 4 sheets rice paper

Instructions

  • Wash and prep vegetables
    Pour about 2 inches hot water into a pie plate
    Completely submerge 1 rice paper; let sit about 10-15 seconds or until softened
    Remove from water, let excess drip off, place on board or counter
    Arrange 2 lettuce leaves, several bell pepper and cucumber slices, 1/4 avocado, and some shredded carrots in the center of 1 rice paper. 
    Do not get too close to edges of rice paper
    Roll
    Repeat for next 3 rolls

Notes

These rolls are easy to make once you have the ingredients prepped!
Serve with your favorite dipping sauce.

 

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Ultimate Tuna Sandwich

Ingredients

  • 8 ounce can tuna organic
  • 1 tablespoon chopped onion
  • 1 tablespoon chopped celery organic
  • 1 teaspoon dijon mustard
  • 1 teaspoon olive oil organic
  • 2 slices sprouted whole grain bread organic
  • 2 romaine lettuce leaves organic
  • 2 slices tomato organic

Instructions

  • Finely chop tuna
    Add onion and celery
    Mix in mustard and olive oil
    Spread 1/2 cup tuna mixture on 1 slice bread
    Add lettuce and tomato
    Serve 

 

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No-Bake Energy Bites

Ingredients

  • 1 cup rolled oats
  • 1/2 cup mini dark chocolate chips organic
  • 1/2 cup ground flax seed
  • 1/2 cup crunchy peanut butter
  • 1/3 cup honey organic
  • 1 teaspoon vanilla extract

Instructions

  • In large bowl, combine all ingredients 
    Form into balls
    Arrange on baking sheet and place in freezer approximately 1 hour or until set

Notes

Use any peanut butter that only contains peanuts
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Millet-Stuffed Acorn Squash

Prep Time 25 minutes
Cook Time 1 hour
Total Time 1 hour 25 minutes
Servings 6

Ingredients

  • 2 tablespoons olive oil extra virgin
  • 3 small acorn squash halved lengthwise and seeded
  • sea salt to taste
  • freshly ground black pepper to taste
  • 4 medium shallots cut into 1/2 inch pieces
  • 1 cup fresh shitake mushrooms stemmed and thinly sliced
  • 1 tablespoon fresh sage chopped
  • 6 cups fresh spinach leaves
  • 4 cups cooked millet
  • 1/3 cup organic raisins
  • 2 large organic eggs lightly beaten

Instructions

  • Pre-heat oven to 400 degrees F
  • Arrange a rack in the upper half of oven and another in the lower half
  • Oil two large, rimmed baking sheets
  • Sprinkle squash with salt and pepper
  • Arrange squash, cut side down, on prepared baking sheets
  • Roast until tender; approximately 30 minutes
  • Meanwhile, heat oil in large skillet over medium-high heat
  • Add shallots; Cook, stirring occasionally, for 2 minutes. Add mushrooms and sage; Cook, stirring occasionally, until vegetables are tender; approximately 4-5 minutes
  • Gradually add spinach, stirring until wilted before adding the next batch; Transfer mixture to large bowl
  • Add millet, raisins, salt and pepper to taste; Stir in eggs; Stuff squash halves
  • Return squash to baking sheets
  • Bake until stuffing is heated through and brown on top, approximately 20-30 minutes

Notes

This makes a great Thanksgiving side dish and is also a Thanksgiving worthy vegetarian entrée!

 

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Cranberry-Pear Wild Rice Stuffing

Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes

Ingredients

  • 2 1/2 cups turkey, chicken, or vegetables broth
  • 2/3 cup raw wild rice
  • 1 1/2 tablespoons olive oil extra virgin
  • 1 medium red onion chopped
  • 1 large celery stalk diced
  • 2 medium firm pears (such as bosc) cored and diced
  • 4 cups diced whole grain bread
  • 1/3 cup organic dried cranberries
  • 1/4 cup finely chopped pecans or walnuts
  • 1/4 - 1/2 teaspoon dried thyme
  • salt & black pepper to taste
  • 1/2 cup pear or apple juice more if needed

Instructions

  • In small saucepan, bring broth to simmer
  • Add wild rice, cover and simmer gently until water is absorbed, approximately 35 minutes
  • Pre-heat oven to 375 degress F
  • In medium sized skillet, heat oil; Add onion; Saute until translucent; Add celery; saute until both are golden
  • In mixing bowl, combine onion-celery mixture with the cooked wild rice and all remaining ingredients except juice; Stir well
  • Drizzle juice in slowly, stirring constantly, until mixture is evenly moistened
  • Transfer mixture to lightly oiled large shallow baking dish
  • Bake for 30-35 minutes or until the top begins to get slightly crusty

 

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Banana Ice Cream

Ingredients

  • 1 small frozen banana
  • 3 tablespoons milk or milk alternative
  • 1 tablespoon chopped walnuts

Instructions

  • Peel and slice banana
    Place banana slices and milk in blender or food processor
    Blend until thick
    Top with walnuts

 

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Cucumber-Avocado Soup

Ingredients

  • 2 cucumbers, peeled and sliced organic
  • 1 avocado, pitted and peeled
  • 1/2 cup plain, greek yogurt
  • 2 tablespoons fresh tarragon leaves
  • 1 teaspoon grated lemon zest organic
  • 3 tablespoons fresh lemon juice organic
  • 1 1/2 cups water
  • salt & pepper to taste

Instructions

  • Place all ingredients into blender
    Blend until smooth
    Chill before serving
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Chicken Millet Arugula Bowl

Ingredients

  • 2 cups arugula organic
  • 1/2 cup pre-cooked millet
  • 1/3 cup pre-cooked chicken organic
  • 1/4 cup sliced pre-cooked beets organic
  • 1/4 cup sliced raw carrots organic
  • avocado lemon dressing to taste see recipe

Instructions

  • Combine all ingredients in a bowl

 

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Creamy Avocado Lemon Dressing

Ingredients

  • 1 ripe avocado, cut up
  • 1/4 cup olive oil organic
  • 2 tablespoons apple cider vinegar organic
  • juice from 1 lemon organic
  • 1 clove garlic, minced optional
  • salt & pepper to taste

Instructions

  • Place all ingredients into blender
    Blend until well combined
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Taco Salad

Ingredients

  • 2 cups romaine lettuce organic
  • 1/3 cup pre-cooked brown rice
  • 1/3 cup black beans organic
  • 1/2 avocado, sliced
  • 1/4 cup cucumber organic
  • 2 tablespoons red onion
  • cilantro lime vinaigrette to taste see recipe

Instructions

  • Combine all ingredients in a bowl

 

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Cilantro Lime Vinaigrette

Ingredients

  • 1 clove garlic, minced
  • 1/4 cup cilantro, chopped organic
  • 1/4 teaspoon cumin
  • 1/4 cup fresh lime juice organic
  • 1/4 cup olive oil organic
  • salt & pepper to taste

Instructions

  • Mix all ingredients together until well combined

 

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Easy Cranberry-Pear Chutney

Makes 3 cups. Made without using white sugar. Can be stored in fridge for several weeks.
Makes a great gift!
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

  • 1 large red onion finely chopped
  • 1/2 teaspoon grated fresh ginger
  • 1/2 cup organic raisins
  • 4 cups fresh cranberries
  • 1/3 cup pure maple syrup
  • 1 1/4 teaspoon ground cinnamon
  • pinch ground cloves
  • 1/2 cup water spring or filtered
  • 2 organic pears peeled, cored, chopped
  • 2 tablespoons lemon juice juice from 1/2 organic lemon
  • 1 teaspoon organic lemon zest
  • olive oil for cooking extra virgin

Instructions

  • In large pot, heat oil over medium heat; Add onion and saute for 5-6 minutes
  • Add ginger, raisins, and cranberries; Cook for 2 more minutes
  • Add maple syrup, cinnamon, clove, and water
  • Bring to boil, mixing a few times; Reduce to low, cover and simmer 20 minutes
  • Add pears, mix and cook another 10 minutes.
  • During last 3 minutes, add lemon juice and stir
  • remove from heat, crush cranberries with a potato masher, mix in lemon zest and put into containers

 

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Herb-Roasted Chicken & Vegetables

Dump and Bake Dinner
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 4

Ingredients

  • 2 pounds bone-in chicken pieces thighs, breasts, and/or drumsticks
  • 1 pound baby red potatoes whole if small
  • 1/2 pound carrots peeled and cut into large chunks
  • 1 medium onion chopped into large chunks
  • 1 tablespoon olive oil extra virgin
  • 1/2 teaspoon minced dried onion
  • 1/2 teaspoon minced dried basil
  • 1/2 teaspoon minced dried parsley
  • 1/2 teaspoon minced dried garlic
  • salt to taste

Instructions

  • Spray 9 X 13-inch baking dish with cooking spray
  • Place chicken and vegetables into baking dish
  • Drizzle with oil; Sprinkle with herbs and salt
  • Toss to coat
  • Cover tightly; Freeze until ready to bake
  • When ready to bake, thaw in refrigerator overnight
  • Pre-heat oven to 375 degrees F
  • Remove cover and bake until chicken is cooked through and vegetables are tender, approximately 1 hour
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Lemon Garlic Chicken

Dump & Grill or Dump & Cook

Ingredients

  • 2 teaspoons garlic, minced
  • 1/4 cup olive oil organic
  • 1 tablespoon parsley, chopped organic
  • 2 tablespoons juice of 1 lemon organic
  • 4-6 boneless chicken breasts organic

Instructions

  • Place all ingredients into a 1-gallon freezer bag 
    Use a wide mouth half gallon mason jar to hold the bag upright
    After sealing the bag, turn the bag over several times until everything is combined and chicken is well coated.
    Freeze flat
    When you are ready to grill:
    Thaw and grill in a cast iron skillet on the stove or outside on the barbecue grill until chicken is no longer pink inside
    When you are ready to cook in slow cooker:
    Place frozen chicken in slow cooker 
    Cover and cook on LOW 6-8 hours or on HIGH 4-6 hours

 

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Slow Cooker Turkey Chili

Dump & Cook

Ingredients

  • 1 pound ground turkey organic
  • 1/2 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 - 15 ounce can tomato sauce organic
  • 1 - 14 ounce can diced tomatoes organic
  • 1 - 14 ounce can black beans, drained
  • 2 cups chopped carrots organic
  • 2 tablespoons chili powder
  • 1/2 tablespoon cumin
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon black pepper
  • salt to taste

Instructions

  • TO FREEZE AND COOK ANOTHER DAY
    Label a gallon-sized freezer bag with the name of the recipe, cooking instructions and use-by date (3 months from prep date)
    Add all prepped ingredients to freezer bag, seal, and freeze.
    TO COOK
    Thaw
    Dump into slow cooker
    Cover and cook on LOW 6-8 hours
    Break apart turkey and stir
    In large skillet brown turkey with onion and garlic; Drain
    Place turkey mix into slow cooker
    Add remaining ingredients; Stir
    Cover and cook on LOW 6-8 hours

 

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Ground Chicken Sausage Patties

Ingredients

  • 1 tablespoon avocado oil
  • 1 green apple, finely chopped organic
  • 1 small onion, finely chopped
  • salt & pepper to taste
  • 1 teaspoon fennel seed
  • 1-11/2 pounds ground chicken breast organic
  • 1 teaspoon poultry seasoning
  • 1 teaspoon allspice
  • 1 teaspoon paprika
  • olive oil for drizzling

Instructions

  • In small skillet, saute apples, onions, salt, pepper, and fennel seeds in avocado oil 5 minutes or until softened; remove from heat
    In bowl, mix chicken, salt, pepper, poultry seasoning, allspice, paprika, and a drizzle of olive oil
    Add mixture from skillet; mix well
    Make patties
    Cook in skillet 3-4 minutes each side; Makes approximately 12 patties

 

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Avocado Egg Breakfast

Ingredients

  • 1 avocado, pitted and cut in half lengthwise
  • 2 eggs organic
  • salt & pepper to taste

Instructions

  • Preheat oven to 425 degrees F
    Cut small piece from bottom of each avocado half so it sits upright
    Place halves in baking dish
    Crack one egg into each half avocado hole; sprinkle with salt and pepper
    Bake 15-20 minutes

 

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Breakfast Wraps

Ingredients

  • 1 teaspoon avocado oil
  • 1 bell pepper, chopped organic
  • 1 - 5 ounce bag baby spinach organic
  • 4 eggs organic
  • 4 egg whites organic
  • salt & pepper to taste
  • 4 ounces cheddar cheese, shredded organic
  • 4 whole grain tortillas organic

Instructions

  • Wipe skillet with avocado oil; heat
    Saute peppers until softened
    Add spinach and cook, stirring 2 minutes or until wilted
    In small bowl, whisk together eggs, egg whites, salt and pepper
    Add eggs to skillet, scramble
    Place 1/4 of egg mixture in center of each tortilla, sprinkle with 1 ounce cheese, and fold
    Slice in half and serve

 

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Almond Milk

Ingredients

  • 1 cup raw almonds, soaked organic
  • 3 cups water, plus some for soaking almonds
  • 1/2 teaspoon vanilla, optional organic
  • cheesecloth

Instructions

  • Place raw almonds in bowl, cover with water
    Allow to soak at least 6 hours - overnight is best
    Drain; Rinse
    Process almonds in food processor or heavy duty blender
    Add water
    Blend on low 1-2 minutes, then raise to high and blend 1-2 more minutes or until completely smooth
    Add vanilla
    Strain milk through cheesecloth into storage container (a quart size mason jar works nicely)
    Milk will store in refrigerator for 1 week

 

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Hazelnut Cookies

Ingredients

  • 1 stick butter, clarified see instructions below
  • 1/2 cup honey
  • 1 1/4 cups flour
  • 1/2 cup hazelnut meal
  • 1/2 teaspoon salt

Instructions

  • Pre-heat oven to 350 degrees F
  • Melt butter over medium heat; As it melts solids will separate from liquid; the liquid is the clarified butter; pour off to use
  • In saucepan over low-medium heat, mix clarified butter with honey
  • Add flour, hazelnut meal, and salt; Remove from heat
  • Mix until dough forms
  • Roll into 1-inch balls; Place on cookie sheet
  • Press balls with fork to flatten
  • Bake 12-15 minutes or until edges are golden
  • Let cool on sheet set on wire rack
  • Cookie dough can be refrigerated for 1 day
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