Full Flavor

Sweet & Savory Recipes!

Garlic Herb Roasted Salmon

12 oz. Salmon Fillet
1/8 tsp. Salt
3 Cloves Garlic (minced) 1 tsp Lemon Juice
1/8 tsp. Black Pepper
Lemon Wedges
Pinch of Cayenne Pepper
1/4 cup Chopped Parsley Leaves
1. Preheat oven to 400 F.
2. Mince garlic. Combine butter, garlic, parsley,
salt, cayenne pepper, lemon juice and black
pepper. Stir well to combine.
3. Spoon mixture onto salmon and coat the tops and sides of the salmon well.
4. Bake for 12 minutes until flakey with a fork. Serve with lemon wedges.
Recipe adapted from http://rasamalaysia.com/garlic-herb-roasted-salmon/2/

Chickpea Curry with a Hint of Coconut

1 cup Snow Peas
2 tsp. oil
2 tsp. garlic minced
Juice of 1 lime
1/2 tsp. salt
1/4 cup cilantro

1/2 White Onion (diced)

1 Red Pepper (thinly sliced)
2, 14 oz. cans coconut milk
3 Tbsp. Red Curry Paste
1 tsp. Yellow Curry Powder
1 15 oz. garbanzo bean

1. Add snow peas, onions, carrots, red peppers and

oil to a large pan or nonstick skillet and saut over
medium high heat for 5-6 minutes until veggies are
tender. Add garlic and cook for another minute.
2. Add coconut milk, red curry paste, lime juice, yellow curry powder, chickpeas
(rinse first) and salt. Continue to cook and stir until chickpeas are heated through
(about five minutes). Stir in cilantro. Taste and add salt if desired. Serve warm
over rice and top with additional cilantro.
Recipe Adapted From: http://www.lecremedelacrumb.com/2014/02/chickpea-curry.html

Full Flavor

Sweet & Savory Recipes!

Fruit Salad with Mint & Lime Dressing

4-5 of your favorite fruit cut/ scooped as desired
8 strips of lime peel (about 2 inches long each)
1 cup water
1 bunch mint
2 Tbsp. Lime Juice
1 tsp lime zest
1. In a small saucepan over medium high heat,
combine the water, lime peel strips and 6 mint
springs. Bring to a boil and cook until half the
liquid has evaporated.
2. Remove the lime strips and mint sprigs and let the mixture cool down.
3. Once cool add the lime zest, lime juice and 2 tbsp. minced fresh mint.
4. In a large bowl combine all desired fruit. Pour the lime mint dressing over the
fruits and gently toss until all the fruits are coated.
5. (Optional) Add roughly chopped mint leaves for a garnish as desired.
Image Retrieved From; http://www.fromvalerieskitchen.com/wordpress/wp-content/uploads/2015/03/Fruit-Salad-with-Sweet-Lime-Dressing-214.jpg
Recipe Adapted from ; http://paleoleap.com/fruit-salad-with-mint-and-lime/

Caribbean Sweet & Spicy Plantains

2 tsp. lemon juice
1 tsp. cayenne pepper
Oil for frying

1 tsp. powdered ginger

1 tsp. nutmeg
4-5 ripe plantains

1. Peel and slice plantains into 1/2 inch rounds.

2. In a wide dish pour the lemon juice over the plantains and gently turning to coat each side.
3. In a separate shallow dish, mix together the ginger, cayenne and nutmeg.
4. Gently toss the lemon-coated plantains in the spices a few pieces at a time and
fry in oil until golden brown and crispy.
Recipe Adapted From; http://vegetarian.about.com/od/vegetariankwanzaarecipes/r/friedplantains.htm#

Full Flavor
Sweet

Sweet & Savory Herbs & Spices!

Circle the ones you will try this week!

http://www.food-recipes.me/wp-content/uploads/2014/11/spices-fragrant.jpg

Allspice
Almond Extract
Cacao Nibs
Cinnamon
Ginger
Lemongrass
Mint
Spearmint

Anise Seed
Arrowroot
Cardamom
Cloves
Lemon Peel
Mace
Nutmeg
Vanilla

Bay Leaves
Caraway
Celery Seed
Chili Powder
Coriander
Curry Powder
Fennel
Ginger

Capers
Cayenne Pepper
Chives
Cilantro
Cumin
Dill
Garlic
Horseradish

Marjoram
Onions
Pine Nuts
Rosemary
Sage
Tarragon
Thyme

Mustard
Parsley
Poppy Seed
Saffron
Sesame Seeds
Tamarind
Turmeric

Savory

http://thelatinkitchen.com/sites/default/files/styles/article_main_image/public/main/30/spicessavory-istock-main.jpg?itok=fTsSoPOz

https://mintmuseum.s3.amazonaws.com/filer_public/28/33/2833052c-aa40-4996-a9a3
-7294296ebedb/ood-savory-spice-shop-mint-museum-james-martin-1360348985.jpg

By KSC Dietetic Interns

Stephanie MacLeay & Rebekah Harter

Whats the deal with Salt?

Salt plays regulatory role for your blood

pressure.
Consuming too much salt (sodium)
causes your body to retain water which
increases your blood pressure.
High blood pressure increases your risk
for hypertension, heart attack and stroke.

Salty Tips

http://mainehearthealth.org/images/226-740%20Salt%

Try using vinegar instead.

Use a small amount of sea salt
Read food labels
Caution with Condiments
Allow taste buds to adjust & try new flavors

Eat more home cooked meals and less processed & prepared food

You have control

over 88% of the
salt in your diet!

Whats the deal with Sugar?

Consuming too much added sugar can lead to weight gain,
increased risk for developing diabetes and heart disease.
Added sugars provide empty calories & zero nutrients. Instead consume whole food sources that have the added
benefit of vitamins, minerals, protein and fiber.
Limit your added sugar intake to 6 tsp. a day for women

Sweet Sugar Tips

Flavor food with other sweet herbs and spices .

Read the food label and look for hidden sugars.
Make your own sauces & salad dressings
Watch out for reduced fat foods these are
often loaded with sugar to compensate for taste!

Image [Sugar]; http://

www.sistersshoppingonashoestring.com/wp-content/
uploads/2014/07/domino-sugar.jpg

Swap out soda &

sweetened beverages
for drinks with less
added sugar. Water is
the best option!

Pantry Smart! Prepped recipes for 1-2

Apricot Almond Couscous
1/3 cup whole wheat couscous
1/3 cup chopped dried apricots
1/3 cup coarsely chopped almonds
1 Tbsp freeze dried green onions (or 1 tsp died onion flakes)
1 1/2 tsp powdered chicken flavor base (or bouillon granules)
1/4 tsp dried thyme
1/4 tsp garlic powder
Salt and Pepper to taste

To Prepare:
1. Add one cup of boiling water to mixture (~1cup)
2. Stir, cover and let sit for 9 minutes.

Curried Lentils and Quinoa

1/2 cup Quinoa
1/2 cup Lentils
2 tsp Dried Onion

2 1/2 tsp Garlic Powder

2 1/2 tsp Curry Powder
1. Place all ingredients into a pot. (can cook this in a rice
cooker)
2. Add 2 cups water
http://allrecipes.com/

3. Bring to a boil and reduce to a simmer for 20-25

minutes. (if cooking on the stove add more water until
desired tenderness is reached)

Pantry Smart! Prepped recipes for 1-2

Coconut and Cherry Oatmeal
1/3 cup instant grits
2 Tbsp dried cherries
2 tsp chopped pistachios

1 1/2 tsp brown sugar

Pinch ground cardamom
Pinch ground ginger
1 Tbsp powdered coconut milk
(alternately add 2 Tbsp coconut milk when ready to eat)

http://www.foodnetwork.com/

To Prepare:
1. Add 1/2 cup boiling water
2. Stir gently and cover until grits are tender and
creamy (~2 minutes)

Resources: Suggested Readings, Materials, and References

Good Eating Good Living: Cooking for Two. Kraft.
http://www.kraftrecipes.com/assets/pdf/gegl/MayEbookFINAL42611.pdf
Cooking for One or Two. Julie Garden-Robinson.
https://www.ag.ndsu.edu/pubs/yf/foods/fn521.pdf
Stocking the Home Pantry for Quick Meals. Clemson Cooperative Extension.
https://www.clemson.edu/extension/hgic/food/pdf/hgic4225.pdf
Cook Once, Eat Safely throughout the Week. Ruth Frenchman.
http://www.eatright.org/resource/homefoodsafety/four-steps/cook/cook-once-eat-safely
-throughout-the-week
Cooking Tips for One or Two. Holly Larson.
http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/
cooking-tips-for-one

Cooking for 1-2

Embrace Solo and Duo Cooking!

Cook batch meals and store the leftovers

(fridge 3-4 days, freezer 2-3 months)

Reheat leftovers properly only reheat

what you are going to eat

Frozen foods might need 1/2 1/3 more

cooking time to reach a safe temperature
(165F)

Convert recipes for smaller portions

Sarah Gere

When converting recipes:

Use recipes with easily divisible

ingredient amounts

Add seasoning a bit at a time

Check doneness 5-10 minutes

before the suggested baking time

Use smaller baking and cooking

dishes

Pantry Essentials
Baking

Worcestershire Sauce

Flour

Peanut Butter

Sugar

Baking Powder

Baking Soda

Vinegar (balsamic, apple

cider, rice, plain white
vinegar)

Vanilla extract

________________

________________

Olive Oil

Vegetable Oil

_________________

_________________

Dried Goods

Dried Beans

Dried whole grains

(oatmeal, rice, quinoa,
buckwheat)

Onions (Red/White/
Yellow)

__________________

__________________

In the Freezer

Frozen Veggies

Frozen Fruit

__________________

__________________

Canned Goods

Canned tomatoes

Canned veggies/fruit

Chicken Broth

Cinnamon

Dried Herbs and

Spices

Dried fruit

Tomato Paste

Oregano

Dried Nuts

_______________

Chili Powder

Pasta

_______________

Cumin

_________________

Bay Leaves

_________________

Salt

Condiments

In the Fridge

Butter

Pepper

Eggs

Rosemary

Ketchup

Parmesan Cheese

Sage

Lemon Juice

Low Fat Cheese

Thyme

Light Mayonnaise

Salad Dressing

Dill

Mustard (Yellow/Dijon)

Produce

Bullion powder/cubes

Salsa

__________________

Soy Sauce

Chopped Garlic (buy this

in a jar)

__________________

Healthy Fats Dressing Up Your Entrees!

Lemon Avocado Dressing

Yield: 1/2 cup Dressing

1 Medium Mashed Avocado 1 Tsp. Honey 1 Tbsp. Olive Oil

2 Tbsp. Lemon Juice 2-3 Tbsp. Water (desired consistency)
1. Combine all ingredients in a small bowl and stir/ or mix until
well combined. Serve on a fresh bed of greens or as a dip for
veggie sticks. Recipe Adapted From; http://www.theleangreenbean.com/lemon-avocado-salad-dressing/

Greek Yogurt Coleslaw

Yield: 4 1/2 Cups

6 Cups Bagged Coleslaw Blend or Shredded Cabbage

1/2 Cup Non-Fat Plain Greek Yogurt 2 Tbsp. Sugar
3 1/2 Tbsp. Cider Vinegar.
1 Tsp Kosher Salt
1/2 Cup Shredded Carrot
1/4 Tsp. Black Pepper
1. Combine Greek yogurt, cider vinegar, sugar, salt and pepper. Whisk until smooth.
2. Place cabbage slaw and shredded carrots in a large bowl and pour Greek yogurt
dressing on top. Stir and make sure all the cabbage is coated evenly. Recipe Adapted From KS Dietetic
Intern : Celina Chan

Italian Style Stir Fry

1 package Chicken Sausages
2 cups broccoli florets
2 garlic cloves
Salt & Pepper to Taste

2 tbsp. olive oil

1 bell pepper
1/2 tsp thyme

1. Heat 1 Tbsp. Olive oil in a large nonstick skillet over medium heat. Add chicken
sausage pieces and brown on both sides for about 5-6 minutes. Take chicken
sausage out of pan and set aside on a plate.
2. Heat 1 Tbsp. olive oil in same skillet and add minced garlic, broccoli, peppers
and thyme and saut for 3-4 minutes. Season with salt and pepper to taste.
3. Add chicken sausage back in pan and gently toss, cooking together for another
few minutes until vegetables are bright and slightly crisp.
Recipe Adapted from; http://aggieskitchen.com/italian-style-stir-fry/

Healthy Fats

Snacks & Desserts!

Yield: 6 Servings
Chocolate Avocado Pudding
2 Avocados
1/4 Cup Honey

1/2 Cup Unsweetened Cocoa Powder

1/2 Cup Vanilla Almond Milk

1. Place all ingredients in a blender or food processor. Mix until

smooth. Serve with fresh fruit or by itself.
Recipe Adapted From; http://www.eat-yourself-skinny.com/2013/07/chocolate-avocado-pudding.html

Black Bean Brownies

Yield: 12 Servings

1 15 oz. Reduced Sodium Black Beans (well rinsed)

3 Eggs
1/4 Cup Semi-Sweet Chocolate Chips
1/2 Tsp. Instant Coffee
1 Cup Fresh Spinach, 1/ 8 Tsp Salt
3 Tbsp. Canola Oil
3/4 Cup Granulated Sugar
1 Tsp. Vanilla Extract
1/2 Cup Cocoa Powder
1/2 Tsp. Baking Powder
1. Preheat oven to 350. Spray baking pan with non-stick spray or line with parchment.
2. Combine until smooth in food processor/ blender black beans, spinach. Add and
blend oil, sugar, cocoa powder, vanilla extract, instant coffee, baking powder & salt.

3. Transfer to baking dish and sprinkle with chocolate chips. Bake for 25-30 minutes.
Recipe Adapted From; http://memeinge.com/blog/black-bean-brownies/

Fruit Compote with Nut Cream

http:womanandhome.media.ipcdigital.co.uk/2
1348/00000839a/981d_orh2000w570/
WMH07DEC239B.jpg

Compote: 1/2 cup dried apricots

2 Apples Sliced
1 Cinnamon Stick
1 Cup Apple Juice or Cider
Nut Cream:1/2 cup Unsalted Cashews
2 tsp. Vanilla

1/4 cup Pitted Prunes

2 Pears Sliced
1/8 tsp. Nutmeg
2-3 Tbsp. Maple Syrup
Water

1. Place apricots, prunes, cinnamon, nutmeg and juice in a medium sized pan; bring
to a boil. Lower heat and simmer for 5 10 minutes. Add the sliced apples and
pears and simmer an additional 10 minutes. Remove Cinnamon Stick.
2. Grind nuts to a fine meal in a blender or food processor. Add maple syrup and
vanilla. With blender running add a little water at a time until you reach a thick
creamy consistency.
3. Put compote in individual serving bowls and top with nut cream.

Eat More Healthy Fats !

Does your body need fat?

Energy

Supports Cell Growth

Protects Your Organs

Keeps your Body Warm

Yes! Fat Provides...

Helps you absorb Fat Soluble

Vitamins A,D,E & K
Produces Important Hormones

Best Cooking Methods:

https://upload.wikimedia.org/wikipedia/commons/f/f8/
Sautee_onions_and_peppers.jpg

Sauting

http://www.bettycrocker.com/~/media/Images/Betty-Crocker/MenusHolidays-Parties/MHPLibrary/Everyday-Meals/How-to-Poach-Eggs/

Steaming

http://www.self.com/wp-content/uploads/2014/11/
roasting-turkey-tips.jpg

Roasting

http://www.bettycrocker.com/~/media/Images/Betty-Crocker/MenusHolidays-Parties/MHPLibrary/Everyday-Meals/How-to-Poach-Eggs/poachedegg-in-spoon.jpg?h=408&la=en&w=725

Poaching/ Boil

http://getinspiredeveryday.com/food/wp-content/uploads/sites/5/2013/07/
Chipotle-Mayonnaise-with-Grilled-Vegetables-GI-365-7.jpg

Grilling

https://realisticcookingideas.files.wordpress.com/2013/11/mapleginger-roasted-vegetables-with-pecans-in-oven.jpg

Baking

Remember small changes make a big

difference! Both in what you choose and
how you cook it!

Choose the best type of dietary fat!

Unsaturated Fats

Provide a positive effect on our health by

improving blood cholesterol levels,
reducing inflammation and stabilizing heart
rhythms.
These fats are mostly found in plant &
seafood sources such as ; nuts, seeds, fish,
avocados, nut butters and plant based oils.

Saturated Fats

https://www.health.harvard.edu/media/content/images/bigstock-Food-fishUnsaturated-Fats-52226848.jpg

In Moderation

We need some saturated fat in our diet but

in moderation. Too much saturated fat can
raise our total cholesterol which can have a
negative health effect.

Occur naturally in many foods.

The majority come from animal sources
including meat, eggs and dairy products.

Trans Fats

The Best!

http://topnews.in/health/files/Meat-egg-dairy-products.jpg

Avoid

We want to avoid trans fats as this lowers our

good cholesterol and raises our bad cholesterol. This has negative health implications
towards heart health, stroke, diabetes and
other chronic conditions.
http://www.fda.gov/ucm/groups/fdagov-public/documents/image/ucm373224.jpg

Trans fats are unsaturated fats chemically modified to be solid. They

extend the shelf life at foods They commonly listed on ingredients as
partially hydrogenated fats and found in most processed foods such as
margarine, crackers, cookies, cake/ pie, fast food, & microwave popcorn.

Making the Most of Whats Left

Chicken Fabrication

Ciaprochef.com

Chicken Salad

2 c cooked chicken
1/4 cup dried fruit
1/4 cup celery, diced
1/4 cup nuts, chopped

3/4 cup of plain yogurt, light mayo, or mayo

Salt and Pepper to taste
Directions:
1. Chop chicken into cubes
2. Combine all ingredients with chicken
3. Serve or store in the refrigerator for 3-4 days
http://www.kimscravings.com/2015/01/skinny-greek-yogurt-chicken-salad/

Making the Most of Whats Left

Chicken Fried Rice
http://www.seriouseats.com/recipes/2016/02/easy-vegetablefried-rice-recipe.html

1 c cooked chicken, chopped

2 cups cooked rice
2 Tbsp vegetable oil
1/2 onion, finely chopped
2 tsp garlic, minced
1 tsp soy sauce
1 tsp sesame oil
1/2 lb mixed vegetables
1 large egg (lightly beaten)

Directions:
1. Heat 1 tbsp. vegetable oil in a large skillet over medium-high heat. Pour in the egg, swirl the pan
so the egg form a large thin pancake.
2. Once egg has set, remove from the pan and place on a cutting board. Cool and cut into 1in pieces.
3. Add remaining oil to the pan. Add the onion, garlic, and mixed vegetables. Cook until onions are
translucent.
4. Add the soy sauce, sesame oil, and rice. Stir fry for 2-3 minutes.
5. Add the meat and the egg, stir until heated through (about 2-3 minutes. )

Chicken Enchiladas

http://www.raininghotcoupons.com/chicken-enchiladas-with-sourcream-white-sauce/

10 small soft flour tortillas (or corn tortillas)

2 tablespoons flour (or corn starch)
2 cups chicken broth
1 cup sour cream
2 1/2 cups shredded and cooked chicken
3 cups Monterey Jack cheese shredded
2 tablespoons butter
4oz can diced green chilies

Directions:
1. Preheat oven to 350 degrees
2. Combine shredded chicken and 1 cup of cheese
3. Fill tortillas with the mixture above and roll each one
then place in a greased 913 pan
4. Melt butter in a pan over medium heat
5. Stir flour (or corn starch) into butter and whisk for 1 minute over heat.
6. Add broth and whisk together. Cook over heat until its thick and bubbles up
7. Take off heat and add in sour cream and chilies. (be careful its not too hot or the sour cream will curdle)
8. Pour mixture over enchiladas and add remaining cheese to top.
9. Bake in oven for 20-23 minutes then you will want to broil for 3 minutes to brown the cheese.