Sharing (Recipes) is Caring!

We’re only halfway through August and already you all have sent in tons of fantastic-sounding healthy recipes! I’m considering taking a stay-cation to spend a week cooking up the recipes that you’ve sent in. Just looking at the recipes and having tried a few, I know it would be a wonderful, tasty week!

A few common foods/themes have shown up in the recipes sent in so far. Foods that make a dietitian very happy: kale, quinoa, fresh garden veggies, Asian-inspired recipes, and due to the timing of this challenge in August – lots of zucchini!

Keeping with those common themes, here is a small sampling of some of the great recipes we’ve received, created or recommended by your colleagues. Enjoy!

Kale & Brown Rice Greek Salad – Recipe by Susan A. from Bozeman

• 3 cups kale (about) stems removed and cut into a chiffonade
• 2 cups cooked brown rice
• 1/2 cup pitted kalamata olives
• 1/2 cup chopped green onion
• 2 medium tomatoes, chopped
• Juice of one lemon
• 4 oz. feta cheese, crumbled
• 1 Tbs. Dried oregano
• 2 tsp. dried mint

Mix all ingredients together and let sit to marinate. May be eaten warm or cold.

Stuffed Zucchini Boats – Recipe by Brandee S. from Billings

•  2 medium sized zucchinis
• 1 grilled chicken breast, chopped
• 1 ear of corn
• 1 small red onion, diced
• 1 clove of garlic, mined
• 2 Tbsp olive oil
• ¼ cup shredded cheese of your choice
• Fresh parsley, chopped
• Salt & pepper

1. First, prepare your filling by adding the olive oil to a medium sized pan, and sauteing the onion and garlic until softened. Add in the fresh corn kernels, chopped chicken breast (I had some left over grilled chicken and just used that), parsley and season well with salt and pepper. Cook until vegetables have softened. Take off heat and set aside.
2. Preheat your oven to 350 deg F and line a baking sheet with parchment paper. Slice your zucchini in half (long way) and scoop out the inside, leaving about a 1/4 inch border around the edges. Discard the seeds and dice the rest of the scooped out inside and add it into the vegetables. Add in the crumbled feta cheese and mix all together.
3. Place your zucchini halves on your baking sheet and stuff with the vegetable and chicken mixture. Sprinkle with shredded cheese and bake for 15 to 20 minutes, or until the cheese has melted and the filling is slightly browned.

Asian Noodle Salad – Recipe by Sally P. from Missoula

• 1- 8 oz package noodles (spaghetti or fettuccine work well)
• ¼ cup dark toasted sesame oil
• ¼ cup soy sauce
• 2 tablespoons balsamic vinegar
• 1 ½ teaspoons honey
• ¼ tsp Tabasco sauce
• 4 green onions, sliced thin
• ½ cup chopped cilantro leaves
• 1 clove garlic, minced
• 2 tsp grated ginger root
• 1 lb fresh asparagus (also works well with fresh green beans)
• 1 lb carrot
• 2 Tablespoons raw sesame seeds

1. Cook noodles according to package directions. Drain them well and place them in a large bowl.
2. For marinade: Combine the sesame oil, soy sauce, vinegar, honey, Tabasco, green onions, and cilantro. Mince garlic and ginger root finely, and add them. Whisk together and pour half the marinade over the noodles. Chill.
3. Break the asparagus at the lowest point on the stem where it will snap cleanly. Discard the tough ends and cut the tops in 1 inch lengths. Put them in a steamer and steam until just tender. Remove from the steamer and chill. Scrub the carrots, slice on the diagonal, and steam as well. Chill.
4. Toast the sesame seeds in a small dry skillet and roast over a medium burner, shaking the pan frequently until they are golden and aromatic.
5. Put the asparagus, carrot, and sesame seeds on top of noodles in the bowl. Pour remaining marinade over the whole thing and toss gently with the noodles. Chill thoroughly.
6. The vegetables will likely end up on the bottom. If you put a platter over the bowl and turn the whole thing upside down, then remove the bowl, the veggies will make a pretty presentation.

Broccoli Tomato Garden Salad – Recipe by Brandon R. from Missoula

• Cut 1 head of broccoli into flowerets and small stem pieces, steam until soft but firm.
• Chop 1 large tomatoes or 2 medium tomatoes into pieces and toss with steamed broccoli.
• Add 1 cup of roasted almond slivers. Salt, pepper to taste and lightly dress with 1 tbs olive oil and 1 tbs balsamic vinegar.

 A Few Online Recipes we’ve received:

•  Rainbow Quinoa
•  Zucchini Parmesan Crisps
•  Pasta Primavera

Coming up in future blog posts—healthy dessert recipes, fast weeknight favorites, and super simple recipes. Keep this pace up, and we’re going to have a great MUS Wellness Cookbook soon! Stay tuned!

CS