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«Vermont State Employees Online Recipe Book * Recommended healthy alternatives to employee recipes from the Vermont State Employees’ Wellness ...»

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Vermont State Employees Online Recipe Book

* Recommended healthy alternatives to employee recipes from the Vermont State Employees’ Wellness

Program. Please note that modifications have not been tested, so we suggest making small batches the

first time you give them a try. Enjoy!

Appetizers

Baked Pita Chips

Baked Spinach Artichoke Yogurt Dip

Cucumber-Feta Greek Yogurt Dip

Sauces, Marinades, and Dressings

Coleslaw Dressing

Healthy “Alfredo” Sauce

Tomato Sauce

Salads

Sesame Brown Rice Salad with Peanuts Spinach, Quinoa & Red Quinoa Salad w/Chicken Tabouleh Salad Side Dishes Baked Sweet Potato French Fries Broccoli Salad Five Minute Swiss Chard and Kale with Pine Nuts & Raisins Roasted Root Vegetables Tuna Noodle Crisp Main Dishes Breakfasts Apple Crisp-Like Oatmeal Easy Gluten-Free Granola Pumpkin Protein Pancakes Lunches Cranberry Tuna Salad Mediterranean Lettuce Wrap Dinners Balsamic Pork Loin Mexican Lasagna Sautéed Tilapia Spicy Sweet Potato Shepard’s Pie Vegetable & Chickpea Curry Soups Grammies Chicken Soup Quick Crock Pot Vegetarian Chili Slow Cooker Split Pea Soup Vegetarian Chili from Scratch Beverages Peanut Butter Banana Smoothie Desserts “Apple Pie with Vanilla Ice cream” Carolina Irish Cream Pecan Cake Healthy Yellow Cake Recipe w/Carolina Irish Cream Twist * Homemade Chocolate Pudding * Homemade Devil’s Food Cake * Chocolate Mayo Cake Coffee Cream Frosting Easy Fool Proof Apple Tart Poached Pears Quick Homemade Puffed Pastry Dough * Simple Brownies

BAKED PITA CHIPS

One of the easiest healthy snacks to make is baked pita chips. This recipe uses garlic and rosemary as a seasoning but you can use your imagination and top these with just about any combination of herbs and spices.

INGREDIENTS

3 pita pockets ¼ tsp garlic powder 1/4 c. olive oil 3 tbsp dried rosemary 1/2 tsp. sea salt

DIRECTIONS

1. Preheat oven to 400 degrees.

2. Line a cookie sheet with aluminum foil. Grease foil with a light coating of olive oil.

3. Cut pita pockets into triangles and then separate them where they are still connected to the other half.

4. Place triangles on cookie sheet (what used to be the inside of the pita should be facing up).

5. In a bowl, mix olive oil, garlic powder, and salt.

6. Using a brush, coat each triangle with the olive oil mixture. Don't overdo it. All you need is a light brushing of oil.

7. Sprinkle dried rosemary over the triangles. (You can also mix the rosemary into the olive oil and brush it on, but it's easier to get the amount of rosemary you want on each chip by sprinkling it separately.)

8. Place in oven and bake for 6-8 minutes depending on thickness of pita bread. You might want to do a couple of test triangles first to see what the right length of time is for your bread and oven. Going one minute too long will cause them to burn. Let cool and enjoy!

9. Great served with hummus, Greek yogurt dip or salsa.

INGREDIENTS

 1 (14-ounce) can artichoke hearts, drained and chopped  1 (10-ounce) package frozen chopped spinach, thawed and drained  1 (8-ounce) container low-fat plain yogurt *Try non-fat Greek yogurt for added protein!

 1 cup shredded part-skim, low-moisture Mozzarella cheese  1/4 cup chopped green onion  1 garlic clove, minced  2 tablespoons chopped red pepper

DIRECTIONS

Combine all ingredients except red pepper and mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through and sprinkle with red peppers.

Serve with toasted bread or whole grain crackers.

Recipe created by 3-Every-Day™ of Dairy.

Nutritional Facts (based on original recipe) Calories: 80 Total Fat: 3 g Saturated Fat: 2 g Cholesterol: 10 mg Sodium: 220 mg Calcium: 20% Daily Value Protein: 8 g Carbohydrates: 7 g Dietary Fiber: 1 g Submitted by: Kara Squillante, RD Health Programs Outreach Specialist II Vermont Department of Health

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DIRECTIONS

1. Puree with blender although a blender stick is easier and quicker.

2. Add milk to desired consistency, but don't thin too much as it will thin out naturally when added to dish. You can also add Parmesan or Romano cheese as desired at this time.

I recommend not cooking it on the stove as it tends to separate. Warm briefly in the microwave and serve. This sauce is also good served cold on potatoes in place of sour cream.

Submitted by: Sara B. Moran RN, BSN, PHN Vermont Department of Health Burlington District Office

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DIRECTIONS

1. Puree dice tomatoes in a food processer. Add to large cooking pot with spices, tomato paste and water.

2. Chop and sauté onions and peppers in butter in a large frying pan (This is optional/or you can add the vegetables of your choice) When softened add to tomato sauce.

3. In same frying pan, cook meat if desired until done and add to the sauce. Simmer sauce for 15-30 minutes as desired. Add water or simmer longer to reach desired thickness.





4. Add salt and pepper to taste * Use over your favorite pasta, noodles, or as a pizza sauce Submitted by: Rachel Rolfe Nursing Supervisor Barre District office of the Department of Health

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DIRECTIONS

1. Cook rice according to package directions. Transfer rice to a large bowl; fluff with a fork. Cool. Add carrots, onions, 2 Tbsp. peanuts, and 2 tsp. cilantro to rice; toss to combine.

2. Combine juice and remaining ingredients in a small bowl. Drizzle oil mixture over rice mixture. Sprinkle with remaining cilantro and peanuts.

Nutrient information: 133 calories, 5 g fat, 4 g fiber, 6.8 g protein, 23 g CHO per 1/2 cup serving.

Adapted from Cooking Light Anonymous

SPINACH, MANGO, AND RED QUINOA SALAD (WITH CHICKEN)

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INGREDIENTS

2 cups baby spinach 1 small carrot, shredded 2 Tablespoons red onion, minced 1/4 cup red quinoa, cooked 1/4 cup ripe mango, diced 1 cup cooked chicken breast, diced 2 Tablespoons low-fat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)

DIRECTIONS

Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Serve with a bison burger, turkey burger, veggie or lean beef burger! This meal goes well with roasted vegetables as well!

*Try recipe with parsnip, daikon, rutabega or other root vegetable!

Dress With:

3 TLBS vinegar 1/4 cup sugar 1/2 cup mayonnaise *replace with ½ cup non-fat plain Greek yogurt Flavor is better if allowed to sit for several hours.

Submitted by: Nancy Scribner Business Administrator/Compliance Officer State Treasurer's Office

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DIRECTIONS

1. Heat the oil in a large sauté pan. Once heated, add greens and cook for about 2 minutes.

2. Once greens start to shrink down and soften, add the vinegar and sea salt. Cook for an additional 2 minutes.

3. Add golden raisins and pine nuts (or seeds). Cook for 1 the final minute. Serve warm.

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DIRECTIONS

Preheat oven to 375F. Spray a baking sheet pan with nonstick cooking spray. Combine all ingredients in a mixing bowl; toss to combine. Place mixture on a sheet pan. Bake 30 minutes, turning vegetables every 10 minutes until vegetables are tender and slightly browned. Drizzle with balsamic vinegar before serving.

Makes 8 servings (1/2 cup).

–  –  –

DIRECTIONS

1. Preheat oven to 350 degrees.

2. Cook noodles according to package directions; drain.

3. Melt Crisco in large skillet (use canola oil here); add onion and green pepper and cook until tender.

4. Stir in soup (use homemade cheese sauce here), milk (omit if using homemade cheese sauce), pimento, salt and pepper; bring to a boil. Add cooked noodles and tuna.

5. Place mixture in a 1-1/2 or 2 quart casserole dish. Sprinkle bread crumbs (whole wheat or almond flour) on top.

6. Bake at 350 degrees for 25-30 minutes.

Submitted by: Nancy Scribner Business Administrator/Compliance Officer State Treasurer's Office

APPLE CRISP-LIKE OATMEAL

I make this oatmeal dish for breakfast, which resembles apple crisp.

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DIRECTIONS

Cook (microwave) the oats with just enough water to cover them for 2-minutes, mix in cinnamon, chia seed, ground flax seed and apple chunks and ½ cup of hot water. Let stand for 10 – 15 minutes and enjoy!

DIRECTIONS

Preheat oven to 300˚F.

1. Chop nuts (I pulse them in a food processor to a coarse meal for ease of digestion) and transfer to a large bowl. Mix in oats and quinoa flakes. Set aside.

2. In a medium bowl, whisk coconut nectar (or honey), oil, stevia, vanilla, cinnamon and nutmeg. Pour wet mixture over dry and combine well. Spread evenly in a parchment-lined pan.

3. Bake 10-15 minutes. Remove from oven, stir. Bake an additional 10-15 minutes or until crisp (check on it frequently as this granola has a tendency to burn quickly. Remove from oven and allow to cool.

4. Stir in coconut and transfer to an air-tight glass jar or container.

Notes:

 Coconut Secret brand coconut nectar can be found at most natural grocers. Coconut nectar is low-glycemic  For an easy nut-free option, consider a combination of sesame, sunflower and pumpkin seeds.

And for added Omega-3 and 6, mix in a couple of heaping tbsp of hemp seed along with the coconut. Unsweetened dried cherries are another tasty and anti-inflammatory addition!

Submitted by: Alissa Robertson, MS, RD Health Educator Vermont State Employees’ Wellness Program

PROTEIN PUMPKIN PANCAKES

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Enjoy these with boiled fruit on top and a dollop of non-fat vanilla Greek yogurt!

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Nutritional Analysis: One serving equals: 195 calories, 2.5g fat, 150mg sodium, 9 carbohydrate, 1g fiber, and 18g protein.

DIRECTIONS

1. Combine first 3 ingredients.

2. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.

3. While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour.

4. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan.

5. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to ½ cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk.

6. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Nutritional Information

Calories: 282 (26% from fat). Fat: 8.3g (sat 3.2g, mono 2g, poly 2.1g). Protein: 35g. Carbohydrate: 15.3g. Fiber:

0.8g. Cholesterol: 92mg. Iron: 1.5mg. Sodium: 739mg. Calcium: 43m

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DIRECTIONS

1. Heat oil in a large pot over medium heat. Add onion & bell pepper; cook, stirring, for 10 minutes. Add garlic & jalapeno; cook for 2 minutes. Raise heat to medium-high; add beef and brown for 5 minutes.

2. Add tomato paste & spices cook, stirring, for 2 minutes. Add tomatoes; simmer until liquid reduces, 15 minutes. Add edamame, beans & 4 tbs. cilantro. Spoon into a 9x9 inch baking dish.

3. Place sweet potatoes in a saucepan with water to cover. Bring to a boil, reduce heat, and simmer for 30 minutes. Drain; mash with butter and almond milk. Spread mash over the meat mixture. Bake in a 400 F oven until brown, 30 minutes. Garnish with cilantro.

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DIRECTIONS

1. Heat oil in a large nonstick skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic, and chile; cook 1 minute, stirring constantly.

2. Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth).

Cover and cook on HIGH 6 hours or until vegetables are tender. Add spinach and coconut milk; stir until spinach wilts. Serve with lemon wedges Note: I find that for using leftovers as we do, it's best to add the baby spinach in each serving rather than at the end of cooking. Otherwise in reheating it gets too soggy. I've also done it with white beans.

Warning: I realized after trying this that not all curry powder is the same in terms of sodium. Check whether your curry powder has salt and be careful not to add any more.

Submitted by: Christine Friese Department of Libraries Montpelier

–  –  –

Notes:

 Other vegetables may be added if desired  If you’re a cheese lover, almost any type can be added when served  Stores well and can be frozen.

 To reheat add more water as if thickens.

Submitted by: Rachel Rolfe Nursing Supervisor Barre District office of the Department of Health

QUICK CROCK POT VEGETARIAN CHILI

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DIRECTIONS

1. Spray the inside of a 4-6 quart crock pot with cooking spray.

2. Place all ingredients inside, stirring once to combine.



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