Every Tuesday, Health Initiatives is cooking up a new healthy recipe for you to try. Check them out below!
May 21 - Simple Strawberry Parfait
A sweet and simple dessert, snack or breakfast idea highlighting currently in season strawberries! Enjoy in celebration of Memorial Day or any hot summer day.
5 Strawberries, sliced
½ cup Vanilla Greek Yogurt
1 slice toasted sweet bread, cut into ½ inch pieces
Layer strawberries, yogurt and bread.
Makes about one serving, enjoy for breakfast or a snack any time of day! Can easily be made for a larger group in individual portions or simply multiplying recipe by the number you’re planning for. Examples of sweet breads include cranberry walnut or cinnamon raisin.
April 30th - Finals Smoothie
Fuel up for finals with this delicious smoothie.
½ cup Frozen Mangoes
¼ cup Frozen Blueberries
¼ cup Frozen peaches
½ cup Dairy or non-dairy Milk
½ cup Kefir
Combine all ingredients in a blender or food processor.
Blend until desired consistency and enjoy!
April 9th - Spring Sprout Salad
Enjoy this salad full of seasonal spring produce!
2 handfuls Arugula
1 Beet, diced
3 Strawberries, sliced
¼ cup Pistachios, shelled
½ cup White beans, rinsed and drained
2 Tbsp Vingrette Dressing
1. Add arugula to bowl
2. Top with beets, strawberries, pistachios and beans
3. Drizzle with Dressing and enjoy!
Tip: You can use a dressing from the store, use just oil & vinegar. or make your own dressing:
1 tbsp Apple cider Vinegar
1.5tbsp nutritional yeast
2 tbsp olive oil, salt, pepper
1 tbsp lemon juice
March 26th - Green Grilled cheese
It’s a little late for St. Patrick’s Day, but enjoy this Green filled Sandwich in honor of spinach day!
2 slices Whole Grain Bread
1 Tbsp Pesto
1 slice Cheese
1 tbsp Olive oil
1. Spread each slice of bread with ½ of pesto and top with ½ slice of cheese
2. Add Olive oil to pan on medium heat, add spinach and cook 1-2 minutes.
3. Top one slice of bread with cooked spinach and second slice of bread.
4. Return to pan and cook 1-2 minutes on each side until cheese melts.
Tip: You can try this with other greens or veggies, too!
March 12th - Frozen Stir Fry
March is frozen food month! Enjoy fresh frozen veggies with this quick and easy stir fry.
1 Tbsp cooking oil
1 Package Frozen Brown Rice
½ Package Frozen Stir Fry Blend
½ cup Frozen Edamame
2 Tbsp stir fry sauce
1. Heat oil in sauté pan or wok over medium-high heat, add rice cooking for 4-6 minutes, add stir fry blend and edamame and cook another 4-6 minutes.
2. Add stir fry sauce, heat and enjoy!
Tip: You can make you own Stir Fry Sauce, combine:
2 Tbsp Soy Sauce
1-2 tsp Sriracha
¼ tsp ground Ginger
1 tsp minced Garlic
February 26th - Loaded Sweet Potato
February is sweet potato month! Celebrate with this quick and easy recipe.
1 sweet potato
½ cup beans
2 cups greens
Bake Sweet potato: Puncture with fork, cook at 400 degrees for 45-50 minutes or microwave puncture with fork, wrap in damp paper towel and cook for 6-7 minutes
Top with beans, green and salsa.
Tip: Add some avocado!
Feb 12th - Winter Warm Up Vegetable Chili
Warm up with this yummy vegetable chili.
2 tablespoons olive oil
1 onion, chopped
2 carrots, chopped
1 small butternut squash, peeled, seeded, diced
1 red bell pepper, seeded, chopped
4-6 jalapenos or chiles, seeded, minced
1 28-ounce can crushed tomatoes
4 cups water or vegetable broth
2 15-ounce cans black beans, rinsed, drained
2 15-ounce cans kidney beans, rinsed, drained
½ cup bulgur wheat
2 tablespoons red wine or apple cider vinegar
5 garlic cloves, minced
2 tablespoons chili powder
1 ½ teaspoons ground cumin
1 ½ teaspoons ground coriander
½ teaspoon ground cinnamon
Heat 2 tablespoons olive oil in heavy large pot over medium-high heat.
Add onion, carrots, butternut squash, red bell pepper, peppers and garlic.
Sauté until onion, carrots, and squash are almost tender, about 6 minutes.
Add tomatoes, water or broth, beans, bulgur, vinegar, and spices. Bring to boil.
Reduce heat to medium-high and cook, uncovered, until bulgur is tender and mixture thickens, stirring often, about 25 minutes
Enjoy! You can finish with topping of avocado, shredded cheese or your other chili topping favorites!
Tip: You can use pre-cut of frozen butternut squash to save some time.
February 5th - Hazelnut Spread "Crepes"
February 5th is World Nutella Day and February is Chocolate Month - celebrate with these delicious Nutella "Crepes"
Small tortilla or crepe
2 Tbsp hazelnut spread
1 banana, sliced
Lightly toast tortilla or crepe in pan or toaster oven
Spread with Nutella and top with bananas.
Fold and enjoy!
Tip: You can skip the toasting step or heat in the microwave 10-15 seconds
January 29th - Overnight Oats
January is National Oatmeal Month! Get into oatmeal with this overnight oats recipe.
½ cup whole rolled oats
1 Tbsp chia seeds
2/3 cup milk (any dairy or non-dairy)
2 Tbsp Greek yogurt
¼ cup nuts
½ cup fruit
Combine oats, chia seeds, milk and yogurt in a jar or container.
Place in refrigerator overnight (7-8 hrs).
Top with favorite nuts and fruits.
January 22nd - Easy Black Bean Soup
January is National Soup Month! Try this easy black bean soup that takes less than 10 minutes.
1 tbsp olive oil
1 clove minced garlic
1 15oz can black beans
½ cup diced canned tomatoes
½ cup salsa
¼ cup jalapenos, diced
Heat olive oil over medium heat and add garlic and sauté, 2-3 minutes.
Add black beans, tomatoes, salsa and jalapenos.
Stir and heat to serve, about 5 minutes.
Tip: Try topped with cheese or avocado
January 15th - Slow Cooker Lentil Veggie Soup
January is National Slow Cooking Month - save you time and money with this slow cooker lentil veggie soup.
2 cups dried green lentils
8 cups water or vegetable stock
4 medium carrots, diced
1 medium onion, Diced
3 cloves minced garlic
1-14 oz can diced tomatoes
½ tsp thyme
1 tsp cumin
½ tsp paprika
8 oz frozen spinach
1 tbsp red wine vinegar
Salt, pepper and cayenne to taste
In a 6 qt or larger slow cooker, add all ingredients. Stir and cover.
Cook on low setting 7-8 hrs or high 3-4 hrs.
Top with grated cheese if desired, and enjoy!
January 8th - "Utica" Greens & Beans
Try out this traditional recipe out of upstate New York with a twist.
2 tablespoons olive oil
2 garlic cloves, chopped
¼ teaspoon crushed red pepper
8oz shiitake mushrooms, thinly sliced
1 large head escarole, cleaned, rinsed and chopped
2 long Italian hot peppers, seeded and thinly sliced
1 15oz can Cannellini beans, drained and rinsed
½ cup breadcrumbs
½ cup nutritional yeastor parmesan cheese
1 cup vegetable broth
Salt and pepper to taste
Heat olive oil over medium heat and add garlic, crushed red pepper and shiitake and sauté for 3-5 minutes.
Add washed escarole and peppers, and thoroughly mix with garlic oil mixture about 3 minutes.
Add beans broth and allow mixture to simmer until the peppers are tender, about 10 minutes.
Remove from heat and carefully add the breadcrumbs, cheese (or nutritional yeast) toss until blended.
Add salt and pepper to taste and serve immediately.
December 11th - Busy Day Breakfast Bagel
December 11th is National Have a Bagel Day! Celebrate with this quick and filling recipe to keep you fueled for finals.
1 whole grain bagel
1 or 2 eggs
2 cups spinach, loosely packed
10 grape tomatoes, sliced in half
2 tablespoons parmesan or romano cheese
Step 1: Scramble eggs in a small bowl.
Step 2: In a microwave safe bowl or mug, add spinach, tomatoes, and cheese. Add scrambled egg.
Step 3: Microwave on high for 1.5 to 2 minutes.
Step 4: Toast bagel (optional)
Step 5: Top toasted bagel with cooked eggs and veggies & enjoy!
The scrambled eggs can easily be made on the stovetop as well.
Change the recipe up by adding or changing the vegetables.
December 4th - Easy No Bake Cookies
Baking can be a fun stress reliever- enjoy cookies on a study break with friends – No time to bake? No problem.
1 cup oats
1/2 cup nut butter
1/4 cup maple syrup
1/2 cup raisins
Step 1: Combine oats, nut butter, maple syrup, and raisins in a small bol. Mix to combine.
Step 2: Shape into tablespoon-sized cookies.
Step 3: Place in plastic bag and freeze.
Step 4: Cookies will be ready to enjoy out of the freezer in as soon as 20 minutes!
Add chocolate chips or other dried fruits instead of raisins for a different flavor.
Store cookies in freezer or refrigerator.
November 27th - DIY Peanut Butter
November is National Peanut Butter Lovers’ Month! Now is your chance to make your own peanut butter with the recipe below.
1 cup dry roasted peanuts
Salt to taste
Step 1: Combine peanuts, dates, and a pinch of sale in a blender or food processor.
Step 2: Blend/pulse until desired consistency, add water if needed!
Step 3: Enjoy with fruit, veggies, crackers, or even a bagel.
Note: Store your peanut butter in the refrigerator.
November 20th - Holiday Roasted Veggies
Add a colorful and delicious side to your holiday meals with this quick and easy recipe.
1 small butternut squash (about 1.5 lbs), peeled, seeded, and cut into 1-inch pieces
1 medium sweet potato, cut into 1-inch pieces
2 tablespoons olive oil
Salt & Pepper to taste
5 oz spinach or baby kale
Step 1: Preheat over to 400 degrees F.
Step 2: Toss squash and sweet potatoes with oil, salt, and pepper. Place on a baking sheet and roast for 25 minutes.
Step 3: In a large mixing bowl, add spinach or kale and top with roasted veggies. Stir to combine
Step 4: Top with nuts and dried fruit if desired and enjoy!
November 13th - Pomegranate Oatmeal
Pomegranate is a great fall flavor to try. See below how you can use this great seasonal flavor to spice up your breakfast.
1 cup old fashioned oats
2 cups non-dairy milk
Kernels from 1/2 of a pomegranate
1/2 cup frozen berries
1 tablespoon chia seeds
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon ground ginger
1/4 cup pecans
Step 1: Cook oats on stovetop or in microwave.
Stovetop: Bring milk to a boil in small pot and add oats. Cooks for 5 minutes on medium heat, stirring occasionally. When thickened, removed from heat, stir and let stand for 1 minute.
Microwave: Combine oats and milk in medium microwave safe bowl. Microwave on high for 2.5 to 3 minutes or until thickened. Stir once removed from microwave and let stand for 1 minute.
Step 2: Top cooked oatmeal with pomegranate kernels, frozen berries, chia seeds, cinnamon, nutmeg, cloves, ginger, and pecans.
Step 3: Stir & enjoy!
Removing pomegranate kernels: Roll pomegranate to loosen seeds, and then cut in half. Over a large bowl with inside of pomegranate facing down use of wooden spoon to knock the kernels into the bowl.
Spices: If you don’t have all the spices in this recipe you can use pumpkin pie spice or just the cinnamon to keep it simple.
November 6th - Pecan Quesadilla
November is National Georgia Pecan month! Let’s try to use our Georgia Pecans in a fun new way.
1 large, whole grain tortilla
1 oz cheese (brie, Havarti or white cheddar)
¼ cup Georgia Pecans, toasted
½ cup arugula
1 apple or pear, sliced
Step 1: Sprinkle entire tortilla with cheese.
Step 2: On one half of tortilla add pecans, arugula, and apple (or pear).
Step 3: Fold tortilla in half.
Step 4: In non-stick pan over medium heat, cook until cheese begins to melt and tortilla browns on one side (about 2 minutes)
Step 5: Flip and finish on opposite side (2 more minutes).
Step 6: Enjoy!
Tip: If you have extra ingredients, you could make a salad so have as well!
October 30th - Caramel Yogurt Dip with Apples
Enjoy a Happy & Healthy Halloween with this quick and easy recipe! It’s a great option to share with friends and enjoy throughout the fall apple harvest season as a snack!
1 cup plain Greek yogurt
2 dates, pitted
1 tablespoon maple syrup
1 teaspoon vanilla extract
1/2 tablespoon cinnamon
Step 1: Combine yogurt, pitted dates, maple syrup, vanilla, and cinnamon in a food processor or blender.
Step 2: Blend until smooth.
Step 3: Slice an apple and enjoy!
Tip: Top yogurt dip with toasted nuts or granola for an added flavorful crunch.
October 23rd - Poppin' Trail Mix
October is National Popcorn Poppin' Month! Enjoy this simple popcorn trail mix recipe filled with nuts, seeds, and dried fruits.
1/4 cup nuts (almonds, walnuts, cashews, or pistachios)
2 tablespoons pumpkin seeds
1/4 cup dried fruit (raisins, craisins, dried apples, or dried cherries)
1 tablespoon dark chocolate chips
Step 1: Pop popcorn in microwave or on stove top per directions. *
Step 2: Combine popcorn with your choice of nuts and dried fruits, pumpkin seeds and chocolate chips for a perfect on-the-go snack!
*A quick and easy way to pop popcorn is in a brown paper bag in the microwave. Add kernels to a brown paper bag, folding over the edge a few times to seal. Microwave for 1-2 minutes or until popping slows to 4-5 seconds apart.
October 16th - Re-purpose your Veggies Stock
October 16th is World Food Day. A great way to reduce food waste in your own kitchen is to make your own veggie broth or stock using vegetable scraps.
1 gallon Ziploc bag or about 4 cups, frozen vegetable and herb scraps
Water to cover scraps
1 tablespoon whole peppercorns
Step 1: Collect veggie scraps like onion, carrot, celery, potato, herbs, garlic, pepper skins, stems and stalks in a freezer bag.*
Step 2: Add collected veggie scraps to a large pot. Add enough water to cover scraps and up to 1 tablespoon of whole peppercorns for flavor.
Step 3: Simmer for at least 30 minutes.+
Step 4: Place a strainer into a large bowl to separate liquid from veggie scraps.
Veggie stock can be stored refrigerated for 3 to 4 days or frozen for up to 3 months. Use it as a flavorful base for soups, sauces, gravies, or in pasta/rice dishes.
*You can store your vegetable scraps in your freezer for up to 6 months.
+The longer your simmer, the stronger the flavor.
October 9th - Pumpkin Hummus
Enjoy a Healthy Harvest by embracing all of the fruits and veggies of the season – apples, pumpkin, sweet potato, winter squash varieties, and more.
3/4 cup pumpkin, canned
15 oz can chickpeas, drained and rinsed
2 tablespoons tahini
2 tablespoons lemon juice
1-2 cloves garlic
1 teaspoon cumin
1-2 tablespoons olive oil
Water as needed
Salt to taste
Step 1: Combine pumpkin, chickpeas, tahini, lemon juice, cumin, and olive oil in food processor or blender.
Step 2: Season to taste with salt.
Step 3: Blend until smooth. Add water 1 tablespoon at a time as needed to achieve desired consistency.
Step 4: Enjoy with vegetables, fruit, whole grain crackers, or pita!
October 2nd - Go to Grain Bowl
We celebrated World Vegetarian Day on October 1st with this hearty, meatless meal.
½ cup cooked brown rice (1 cup of uncooked rice will make 2 cups cooked)
½ sweet potato, cubed and roasted
½ avocado, sliced
½ cup black beans, drained and rinsed
2-3 Tablespoons Salsa
2-3Tablespoons shredded cheese
Step 1: Prepare brown rice (this can be done ahead of time):
Bring 2 cups of water to a boil, add 1 cup rice.
Return to a boil, lower heat and cover.
Simmer (small bubbles) for 40 minutes.
Stir to fluff. Let stand removed from heat for 5 minutes.
Step 2: Roast sweet potato, (this can be done ahead of time):
Cut sweet potato into cubes
Toss with oil, salt and pepper.
Cook at 400°F for 25 - 30 mintues.
Step 3: Build your Bowl:
Start with brown rice as your base
Add sweet potatoes, avocado, black beans and salsa.
Finish with shredded cheese if desired
Our top tips:
Use rice cooker or pressure cooker to decrease cooking time.
Prepare a few sweet potatoes at one time to incorporate in meals throughout the week.