If you have deli­cious recipes that you care to share with your fel­low stu­dents, email csula.studentdieteticassoc@gmail.com and let us post.

Eager to taste your orig­i­nal creations!

Quinoa,Cranberry,Almond butter,chia seeds, Power Bars

Alter­na­tive Oat­meal Cook­ies ( if the oats are pure oats, then it’s con­sid­ered gluten free) Recipe  adapted from “Oh She Glows”

Ingre­di­ents:

1 & 3/4 cups wal­nuts, toasted (Don’t really have to toast them)

2 cups reg­u­lar oats, divided

1 1/4 cup Chick­pea flour

1/2 cup Sucanat or Palm Sugar

1 tsp bak­ing soda

1/2 tsp cinnamon

1/2 cup pure maple syrup

2 tbsp almond milk

3.5 tbsp coconut oil

2 tsp pure vanilla extract

2/3 cup raisins

Direc­tions: Pre­heat oven to 350F and grease a bak­ing sheet. Place 1.75 cups of wal­nuts on the bak­ing sheet. Toast wal­nuts in oven for about 10–12 min­utes, until golden in color. Watch care­fully so as not to burn. When wal­nuts are toasted remove from oven and cool for a few min­utes. Dump wal­nuts into food proces­sor and process until just finely ground, no more. In a medium sized bowl, mix together the flour, bak­ing soda, 1 cup oats, cin­na­mon, and Sucanat (or brown sugar). Now add the dry ingre­di­ents to the food proces­sor and process for about 20–30 sec­onds until mixed. In a small bowl add the coconut oil and microwave for 20 sec­onds to soften (if nec­es­sary). In the same bowl, stir in the maple syrup, almond milk, and vanilla, and pour into food proces­sor. Process until the mix­ture is thor­oughly com­bined. Remove bowl from proces­sor and dump con­tents into a large bowl. Mix in the remain­ing 1 cup of oats by stir­ring or with hands. Fold in the 2/3 cup of raisins. Take about 2 tbsp of dough, make a ball, and then flat­ten with fin­gers. Place on cookie sheet. Repeat. Bake for 10 min­utes at 350F and no longer. Remove from oven and let sit on bak­ing sheet for 2 min­utes before plac­ing onto a cool­ing rack for 10–15 min­utes. Makes about 16 large cook­ies.

Green Beans With Red Pep­per and Garlic

http://www.mayoclinic.com/health/healthy-recipes/NU00316

Ingre­di­ents

• 1 pound green beans, stems trimmed
• 2 tea­spoons olive oil
• 1 red bell pep­per (cap­sicum), seeded and julienne
• 1/2 tea­spoon chili paste or red pep­per flakes
• 1 clove gar­lic, finely chopped
• 1 tea­spoon sesame oil
• 1/2 tea­spoon salt
• 1/4 tea­spoon freshly ground black pepper

Direc­tions

Cut the beans into 2-inch pieces. Bring a large saucepan 3/4 full of water to a boil. Add the beans and cook until they turn bright green and are tender-crisp, 1 to 3 min­utes. Drain the beans, then plunge them into a bowl of ice water to stop the cook­ing. Drain again and set aside.

In a large fry­ing pan, heat the olive oil over medium heat. Add the bell pep­per and toss and stir for about 1 minute. Add the beans and sauté for 1 minute longer. Add the chili paste and gar­lic and stir for 1 minute. The beans will be ten­der and bright green. Driz­zle with the sesame oil and sea­son with the salt and pep­per. Serve immediately.

Nutri­tional Analysis

(per serv­ing)

NUTRITION SUPER FACT:  Green beans and red bell pep­pers are high in Vit­a­min C.  The quick cook­ing time of this recipe helps keep all that Vit­a­min C intact!

http://www.nytimes.com/2011/11/07/health/nutrition/thanksgiving-side-dishes-part-2-gluten-free-stuffings-recipes-for-health.html

Wild Rice and Brown Rice Stuff­ing With Apples, Pecans and Cranberries

Like many Thanks­giv­ing dishes, this pilaf com­bines sweet and savory foods. Apples and cran­ber­ries are high in phe­no­lic acids, which are believed to have antiox­i­dant properties.

1 1/2 cups wild rice

3/4 cup short-grain brown rice

6 cups chicken stock, veg­etable stock or water

Salt to taste

1 table­spoon extra vir­gin olive oil

1 small or medium onion, finely chopped

1 cup diced celery

2 gar­lic cloves, minced (optional)

1 table­spoon butter

2 apples, cored and cut in 1/2-inch dice

1/3 cup lightly toasted pecans, coarsely chopped

2 table­spoons finely chopped fresh sage

1/3 cup dried cranberries

1. Com­bine the wild rice with 4 1/2 cups stock or water in one saucepan and the brown rice with 1 1/2 cups stock or water in another smaller saucepan. Add salt to taste and bring to a boil. Reduce the heat, cover and sim­mer the brown rice for 35 to 40 min­utes, until the rice is ten­der and all of the liq­uid has been absorbed. Turn off the heat, place a clean kitchen towel over the pot and return the lid. Let sit for 10 to 15 min­utes. Sim­mer the wild rice for 40 to 50 min­utes, until the grains have begun to splay. Drain through a strainer if there is liq­uid in the pot, and return to the pot. Place a clean kitchen towel over the pot and return the lid. Let sit for 10 to 15 minutes.

2. While the grains are cook­ing, pre­pare the remain­ing ingre­di­ents. Heat the oil over medium heat in a large, heavy skil­let and add the onion. Cook, stir­ring often, until the onion begins to soften, about 3 min­utes. Add the cel­ery and a gen­er­ous pinch of salt, and con­tinue to cook until the onion is com­pletely ten­der, another 3 to 4 min­utes. Stir in the gar­lic and cook, stir­ring, until it is fra­grant, another 30 to 60 sec­onds. Remove from the heat and trans­fer to a large bowl. Add the cooked grains and stir together.

3. Return the skil­let to the stove and heat over medium-high heat. Add the but­ter, and when the foam sub­sides add the apples. Cook, stir­ring or toss­ing in the pan, until lightly col­ored, about 5 min­utes. Remove from the heat and add to the bowl with the grains. Add the remain­ing ingre­di­ents and stir together. Sea­son to taste with salt and pep­per. Trans­fer to a lightly oiled or but­tered bak­ing dish and cover with foil.

4. Warm the stuff­ing in a 325-degree oven for 20 to 30 min­utes before serving.

Yield: Makes about 8 cups, serv­ing 12 to 16.

Advance prepa­ra­tion: The cooked grains will keep for 3 days in the refrig­er­a­tor and can be frozen. The stuff­ing ben­e­fits from being made a day ahead.

Nutri­tional infor­ma­tion per serv­ing (12 serv­ings): 188 calo­ries; 1 gram sat­u­rated fat; 1 gram polyun­sat­u­rated fat; 2 grams monoun­sat­u­rated fat; 3 mil­ligrams cho­les­terol; 33 grams car­bo­hy­drates; 3 grams dietary fiber; 21 mil­ligrams sodium (does not include salt to taste); 4 grams protein.

NUTRITION SUPER FACT:  Each serv­ing of this dish has 3 grams of fiber!  With a healthy serv­ing of both sol­u­ble and insol­u­ble fiber, it is great for your heart and your diges­tive tract.

http://www.nytimes.com/2011/11/07/health/nutrition/thanksgiving-side-dishes-part-2-gluten-free-stuffings-recipes-for-health.html

Low-Fat Pump­kin Mousse Pie

1 reduced fat gra­ham cracker crust (ready-made)
2 cups skim milk
1 cup canned pump­kin
1 (3 1/2 ounce) pack­age low­fat vanilla instant pud­ding mix or sugar-free instant vanilla pud­ding mix
1 table­spoon pump­kin pie spice
1 (8 ounce) con­tainer Cool Whip Lite, thawed and divided in half

Mix together milk, pump­kin dry pud­ding mix, spice in bowl with elec­tric mixer till smooth.
Fold in half the Cool Whip and spoon into crust.
Layer top with rest of the Cool Whip (should be about 1/4–1/2 thick on top).
Chill in refrig­er­a­tor for 2 hours before serving.

NUTRITION SUPER FACT:  Pump­kin is a great source of the antiox­i­dant Vit­a­mins A, C and E.  It is also rich in B vit­a­mins and potas­sium.  Talk about a super food!

Potato Root Veg­etable Mash-up
Serves 2 to 3 [can be dou­bled, tripled, quadru­pled…]

2 medium Yukon Gold pota­toes, about 3/4 pound total
1 small­ish sweet potato, about 1/2 pound
1 parsnip, about 1/4 pound [see shop­ping tips in Kitchen Notes]
salt
1 or 2 cloves gar­lic, chopped [optional—see above]
2 table­spoons unsalted but­ter, cut into chunks
scant 1/4 cup milk

Peel pota­toes, sweet potato and parsnip and cut into chunks. Place in a medium saucepan and cover with water by 1 inch. Add gar­lic, if using. Salt gen­er­ously. Bring to a boil over high heat with pan par­tially cov­ered. Reduce heat to medium and cook par­tially cov­ered until veg­eta­bles are just ten­der when pierced with a knife point, about 15 min­utes. The parsnip may take longer to become ten­der, so make sure you test it as well.

Drain potato mix­ture and return to pan, plac­ing pan on still warm burner to steam off excess mois­ture. Add but­ter and milk and mash with hand masher until fairly well com­bined. Adjust sea­son­ing with salt as needed. Can be made ahead up to this point and kept cov­ered on stove, up to 1/2 hour. Gen­tly reheat over very low heat before serving.

Kitchen Notes

Pick­ing the per­fect parsnip. Parsnips look like pale yellow-white ver­sions of their cousins, car­rots. You want them to have the same firm­ness as car­rots. Choose parsnips that aren’t shriv­eled or spotty. Also, go for smaller parsnips when you shop—larger ones can tend to be woody.

NUTRITION SUPER FACT: The com­bi­na­tion of Yukon Gold pota­toes, sweet pota­toes and parsnips makes this side dish rich in potas­sium (leave the skin on the pota­toes!), sol­u­ble fiber and folate for an added nutri­tional boost.

http://www.myrecipes.com/recipe/winter-squash-souffl-greens-10000000226098/

The big, bold fla­vor of Swiss chard con­trasts superbly with the creamy, but­tery taste of the squash soufflé.

Photo by: Randy Mayor

• YIELD: 6 serv­ings (serv­ing size: 1/2 cup souf­flé and 1/4 cup greens)
• COURSE: Side Dishes/Vegetables
• 1 but­ter­nut squash (about 2 3/4 pounds)
• 1/2 cup 1% low-fat milk
• 1/3 cup (1 1/3 ounces) shred­ded fontina cheese
• 1/4 tea­spoon salt
• 1 large egg
• 1 large egg white
• Cook­ing spray
• 2 quarts water
• 1/2 tea­spoon salt
• 8 cups finely chopped Swiss chard or col­lard greens
• 1 tea­spoon butter

Ingre­di­ents

Prepa­ra­tion

Pre­heat oven to 375°.

Cut squash in half length­wise; dis­card seeds and mem­brane. Place squash halves, cut sides down, on a bak­ing sheet; bake at 375° for 45 min­utes or until ten­der. Cool. Peel squash. Mash pulp. Set aside 2 cups pulp, reserv­ing remain­ing pulp for another use.

Com­bine 2 cups squash pulp, milk, and next 4 ingre­di­ents (milk through egg white) in a food proces­sor; process until smooth. Pour into a 1-quart souf­flé dish coated with cook­ing spray. Place souf­flé dish in a 9-inch square bak­ing pan; add hot water to pan to a depth of 1 inch. Bake at 375° for 40 min­utes or until puffy and set.

While squash is bak­ing, bring 2 quarts water and 1/2 tea­spoon salt to a boil in an 8-quart stock­pot or Dutch oven. Add Swiss chard; cover and cook 8 min­utes. Drain well; toss with but­ter. Serve immediately.

Nutri­tional Information

Amount per serving

Nutri­tion Guide­lines for Healthy Living

Cook­ing Light OCTOBER 2000

NUTRITION SUPER FACT: Just like apples, win­ter squash is rich in pectins and can have anti-diabetic and antiox­i­dant effects.  A side of greens pro­vides the Vit­a­min K for the day, too!

http://www.mayoclinic.com/health/healthy-recipes/NU00432

http://www.mayoclinic.com/health/healthy-recipes/RE00081

Lemon-Garlic Roast Turkey & White-Wine Gravy

http://www.eatingwell.com/recipes/lemon_garlic_roast_turkey_white_wine_gravy.html

From Eat­ing­Well: November/December 2008

The zesty lemon-garlic rub for this turkey gives it amaz­ing fla­vor. Instead of using a con­ven­tional super­mar­ket turkey that’s been “enhanced” with added sodium solu­tion, here we brine a nat­ural or organic turkey to keep the meat extra juicy with­out a lot of extra sodium.

12 serv­ings, 3 ounces turkey & 2–3 table­spoons gravy each, plus left­overs | Active Time: 40 min­utes | Total Time: 3 hours 40 min­utes (plus 24 hours brin­ing time)

Ingre­di­ents

• 10 cloves gar­lic, divided
• 1/2 cup lemon juice
• 1/2 cup Worces­ter­shire sauce
• 1/2 cup kosher salt
• 1 12-pound nat­ural or organic turkey, (see Shop­ping Tip)
• 1/4 cup freshly grated lemon zest
• 1/4 cup packed fresh oregano leaves
• 2 table­spoons canola oil
• 1/2 tea­spoon freshly ground pepper
• 3 table­spoons all-purpose flour
• 1/2 cup dry white wine, or dry vermouth
• 1 14-ounce can reduced-sodium chicken broth

Prepa­ra­tion

1. Crush 6 cloves gar­lic and add to a very large stock­pot (or clean bucket). Stir in lemon juice, Worces­ter­shire, salt and 4 quarts cold water.
2. Remove giblets from turkey (if included) and trim excess skin. Sub­merge the turkey in the brine and refrig­er­ate for 24 hours. If the turkey is not fully sub­merged, turn it every 8 hours.
3. Remove the turkey from the brine, rinse well and pat dry. Dis­card the brine.
4. Pre­heat oven to 350°F.
5. Place the remain­ing 4 cloves gar­lic, lemon zest, oregano, oil, pep­per and 2 table­spoons water in a food proces­sor and pulse until it becomes a paste. (Alter­na­tively, chop gar­lic, lemon zest and oregano on a cut­ting board until finely minced, then place in a small bowl and stir in oil, pep­per and water.) Loosen the skin over the breast and thigh meat. Rub the paste all over the turkey, under the skin onto the breast meat and leg meat and a lit­tle inside the cav­ity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Place the turkey breast-side down in a roast­ing rack set in a large roast­ing pan.
6. Roast the turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and con­tinue roast­ing 1 hour more. Baste the turkey with pan drip­pings, tent with foil and con­tinue roast­ing, bast­ing every 15 min­utes, until an instant-read ther­mome­ter inserted into the thick­est part of the thigh with­out touch­ing bone reg­is­ters 165°F, 30 to 45 min­utes more.
7. Trans­fer the turkey to a large cut­ting board; let rest for 20 min­utes before remov­ing the string and carving.
8. Mean­while, pour any pan juices and fat into a large glass mea­sur­ing cup and place in the freezer until the fat rises to the top, about 10 min­utes. (Alter­na­tively, pour the pan juices and fat into a fat sep­a­ra­tor then pour the defat­ted juices into a large mea­sur­ing cup.) Whisk flour with 1/4 cup water in a small bowl.
9. Set the roast­ing pan over two burn­ers on medium heat. Add wine (or ver­mouth); bring to a sim­mer, scrap­ing up any browned bits. Con­tinue cook­ing until reduced, about 3 minutes.
10. 10. Remove the pan juices from the freezer, skim off the fat with a spoon and dis­card. Add the defat­ted juices and broth to the roast­ing pan; return to a sim­mer, whisk­ing often. Cook for 1 minute, then whisk in the flour mix­ture and sim­mer until thick­ened, 1 to 2 min­utes. Pour the gravy through a fine-mesh sieve and serve with the turkey.

Nutri­tion

Per serv­ing :180 Calo­ries; 6 g Fat; 2 g Sat; 2 g Mono; 66 mg Cho­les­terol; 2 g Car­bo­hy­drates; 26 g Pro­tein; 0 g Fiber; 120 mg Sodium; 273 mg Potassium

Exchanges: 4 lean meat

Tips & Notes

• Shop­ping tip: Look for turkey labeled “nat­ural” or “organic” in natural-foods stores or well-stocked super­mar­kets. Turkeys labeled “her­itage” are also typ­i­cally “nat­ural.” If you can’t find one, don’t over­look this recipe. It works with con­ven­tional turkey, too; just skip the brin­ing (Steps 1–2) and start with Step 3.

NUTRITION SUPER FACT: Lemon and gar­lic pro­vide key immune and car­dio­vas­cu­lar ben­e­fits in this dish.  In fact, limonin (in lemon) and poly­sul­fides (in gar­lic) can still be found in the human body 24 hours after con­sum­ing them.  How’s that for last­ing health benefits?!

Pro­vided by SDA Mem­ber Erica Julson

If you’ve never tried raw kale, make this salad tonight! The slightly bit­ter taste of the kale is mel­lowed by shred­ding it very thin and mix­ing it with spinach. Cherry toma­toes and zuc­chini add a pop of fresh­ness, and a creamy lemon-parmesan dress­ing ties it all together. This salad goes great with pasta. Check out the health tip on kale below!

serves 4

• 2 cups shred­ded zuc­chini (about 2 small)
• 4 cups thinly sliced (cross­wise) kale, stems removed (about 1/2 bunch)
• 3 cups thinly sliced spinach
• 1 pint cherry toma­toes, quartered,
• 1 cup freshly grated parme­san cheese

For the dressing:

• 1/3 cup olive oil
• 1/4 cup sour cream
• 1 1/2 table­spoons red wine vinegar
• 3 table­spoons water
• zest of 1 lemon
• 2 cloves minced garlic
• 1/2 tea­spoon salt
• 1/2 tea­spoon pepper

Add the kale, spinach, toma­toes, and cheese to a large bowl and set aside. Whisk the olive oil, sour cream, red wine vine­gar, and water in a small bowl. Stir the lemon zest, gar­lic, salt, and pep­per into the dress­ing until com­pletely com­bined. Add the dress­ing to the salad, toss until evenly coated, and serve!