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Recipes for healthy eating
Sweet-potato
pancakes
Ingredients
½ cup white whole-wheat flour or whole
wheat pastry flour (see note about
gluten-free variation)
1 teaspoon baking powder
¼ teaspoon salt
½ teaspoon ground cinnamon
1 large egg
¾ cup mashed cooked sweet potato
1 cup 1% milk
2 tablespoons light brown sugar
2 teaspoons canola oil
1 teaspoon vanilla extract
2 bananas, sliced, or 1 cup blueberries
¼ cup maple syrup, warmed
2 tablespoons chopped walnuts, pecan,
almonds or hazelnuts
¼ cup nonfat plain or vanilla yogurt
Directions
■■
Whisk flour, baking powder, salt and
cinnamon in large bowl until blended.
■■
Whisk egg, sweet potato, milk, sugar, oil
and vanilla in medium bowl until smooth.
■■
Add wet ingredients to dry ingredients; mix
with rubber spatula until blended.
■■
To make pancakes: Coat large nonstick
skillet or griddle with cooking spray; heat
over medium heat. Spoon about ¼ cup
batter for each pancake into skillet; cook until
bottoms have browned and small bubbles
form on top, about 3 minutes. Flip and cook
until pancakes are browned and cooked
through, about 2 minutes.
■■
To serve, top pancakes with bananas or
blueberries, maple syrup, and a sprinkling of
nuts. Accompany with yogurt.
Makes 4 servings of 3 pancakes each.
Nutrition information
Per serving: 330 calories; 7g fat; 1g saturated
fat; 59g carbohydrate; 9g protein; 6g fiber;
360mg sodium
Gluten-free variation: Substitute
² ³
cup
brown-rice flour for white whole-wheat flour.
Source: Tufts University, Health & Nutrition Letter, April 2012
Tabouli salad with
lemon vinaigrette
Tabouli salad is a traditional dish of Syria, Lebanon
and Turkey. Bulgur is a form of whole-wheat kernels.
Cooking time for bulgur is 20 minutes or less because
the whole-wheat kernel has been parboiled, dried and
cracked.
By adding a variety of vegetables, lean meats,
cheeses and seasonings, this basic recipe can be
transformed to please a variety of palates. To create a
main dish, add leftover chicken, turkey or shrimp. For a
vegetarian entrée, add feta cheese, garbanzo beans or
lentils. Seasoning blends can impart different flavors—
combine allspice, cinnamon and mint; capers, garlic
and olives; or cumin, coriander and garlic. Enjoy!
Ingredients
1¼ cups uncooked bulgur
1¼ cups boiling water
1 cup diced cucumber
1 cup diced tomato
1 cup chopped fresh flat-leaf parsley
½ cup diced zucchini
¼ cup chopped green onions
Dressing ingredients
½ teaspoon grated lemon rind
¼ cup fresh lemon juice
1½ tablespoons olive oil
1 teaspoon minced garlic
½ teaspoon freshly ground black pepper
½ teaspoon salt
Directions
■■
Bring water to a boil in a medium pot. Pour bulgur
into the boiling water; take off of heat, stir and cover.
Let stand for 30 minutes or until bulgur is tender.
■■
In a large mixing bowl combine the vegetables—
cucumber, tomato, parsley, zucchini and green onions.
Drain any remaining water from the bulgur and add to
the vegetables. Stir.
■■
Combine the dressing ingredients in a small bowl
and stir. Drizzle over the bulgur mixture; toss well.
Cover and chill at least 1 hour. Serve cold or at room
temperature.
Makes 8 servings (about ¾ cup each).
Nutrition information
Per serving: 107 calories, 3g fat, 400mg saturated fat,
3g protein, 19g carbohydrate, 152mg sodium, 4.6g fiber
Visit
www.peacehealth.org/recipes
for more delicious and healthy ideas.
Lentil-
vegetable
soup
Directions
■■
Heat oil in a large Dutch oven or
stockpot over medium-high heat.
Add the following and sauté
10 minutes:
1½ tablespoons olive oil
1¹ ³ cups finely diced onion
¹ ³ cup finely diced celery
¹ ³ cup finely diced carrot
2 bay leaves
■■
Add and sauté for another
minute:
2 tablespoons tomato paste
1 teaspoon salt
2 garlic cloves, minced
■■
Add:
6 cups water
1 cup dried French dark green
or other lentils
■■
Bring soup to a boil, partially
cover, reduce heat and simmer
25 minutes.
■■
Stir in:
6 cups chopped spinach
¹ ³ cup chopped fresh parsley
2 teaspoons red wine vinegar
2 teaspoons Dijon mustard
¼ teaspoon black pepper
■■
Simmer another 15 minutes.
■■
To serve, discard bay leaves, dish
up in bowls and top with:
¾ cup (3 ounces) shaved
Parmesan cheese
Makes 6 servings (1 cup soup
and 2 tablespoons cheese).
Nutrition information
Per serving: 234 calories, 8g fat,
17g protein, 27g carbohydrate,
7g fiber, 10mg cholesterol,
729mg sodium