Recipes

Looking for some inspiration in the kitchen? Have you recently sampled a tasty new dish with our dietitians in an I.L. Creations location? Look through our recipe collection to make some of our delicious dishes in your own home!

Recipes


Tofu in Plum Sauce

posted Oct 12, 2018, 1:07 PM by Tracy Ducker, MS, RDN

Tofu in Plum Sauce


Vegan, Good source of Calcium and Iron, Low Fat


Contains Soy, Wheat


Yield: Approximately 10 servings (~3 oz each)


This quick and easy 5 ingredient recipe is delicious as a side dish or a main dish. If you like it a little spicy add ground chili pepper flakes.


Ingredients

1 1/4 lb     Tofu, firm

1/4 lb        Celery, chopped

1/4 lb        Carrots, chopped

4 Tbsp      Plum Sauce (either already prepared or see recipe below)

1 Tbsp      Scallions, chopped



Directions

1. Dice tofu into 1/2" cubes and blanch in boiling water for about 5 minutes. They should not stick to each other, stir occasionally. 2. Dice celery and carrots into 1/2" cubes, steam in the steamer for about 5 minutes. 3. Toss all items together with the plum sauce. 4. Chop scallions, sprinkle on top as a garnish.



Plum sauce recipe

2 pounds plums, pitted and chopped

1/2 cup cider vinegar

1/2 cup brown sugar, lightly packed

1/4 cup soy sauce

3 tablespoons freshly grated ginger

2 garlic cloves

1 star anise


Directions:

1.      1.  Combine the plums, vinegar, brown sugar, soy sauce, ginger, garlic, and star anise in a large nonreactive pot, and bring to a boil. Reduce the heat and simmer until thickened, 20 to 25 minutes. Fish out the star anise and discard. Purée the sauce with a stick blender.

2.     2. Follow directions above or ladle into bowls or jars. Cool, cover, and refrigerate for up to 3 weeks.



Nutrition Facts (per 3 oz serving) using jarred plum sauce

60 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium, 5 g carbohydrate, 1 g dietary fiber, 3 g sugar, 5 g protein,0x% DV of Vitamin D, 15% DV of Calcium,15x% DV of Iron, 2% DV of Potassium


Stuffed Mushrooms

posted Oct 2, 2018, 1:56 PM by Tracy Ducker, MS, RDN

Stuffed Mushrooms








Vegetarian, Low Cholesterol, Low Fat


Contains Dairy, may contain soy


Yield: 20 mushrooms


These delicious mushrooms are great as an appetizer (super quick to make) or choose a larger variety and make it an entree.


Ingredients

20                   Button mushrooms, fresh

½ cup            Mozzarella & Provolone Cheese, Shredded

2 tsp               Olive oil or Oil Soy Pomace Blend 

2 Tbsp            Garlic, minced

1 Tsp               Black Pepper Black Table Ground

15.5 oz can    White navy beans or other white bean, canned, rinsed, drained (if possible use unsalted beans)

2 cups            Kale or Spinach, fresh, chopped                      

 

 

Instructions:

1. Take stems of the mushroom, reserve the caps

2. Chop the kale or spinach into small pieces and sauté in 1 Tbsp of oil until tender.

3. Place in spinach or kale in a food processor with the mushroom stems, puree into a thick paste – add a little water as needed

4. Mix garlic, remaining oil, black pepper, beans and the mashed stems in a bowl.  Mix well to form a paste.

5. Fill the inside of each mushroom cap with the stuffing; make sure there is a mound of stuffing on top of the mushroom.

6. Sprinkle a little of the cheese on top of each mushroom

7. Place stuffed mushrooms in a lightly greased sheet pan and bake in 350F oven for about 15 minutes



Nutrition Facts (1 mushroom)

50 calories, 1.5 g fat, 0.5 g saturated fat, 0 g trans fat, 5 mg cholesterol, 70 mg sodium, 6 g carbohydrate, 1 g dietary fiber, 1 g sugar, 3 g protein, 0% DV of Vitamin D, 4% DV of Calcium, 6% DV of Iron, 4% DV of Potassium


Tomato and White Bean Bruschetta Salad

posted Sep 4, 2018, 9:34 AM by Tracy Ducker, MS, RDN   [ updated Sep 4, 2018, 12:37 PM ]

Tomato and White Bean Bruschetta Salad






Vegetarian, Low Cholesterol, Trans Fat Free


Contains Dairy, may contain soy

Yield: Approximately 9 servings (~1 cup each)


This tasty dish is high in fiber and rich with lycopene to promote healthy cholesterol levels.  Try it on crispy whole wheat baguette slices and serve as an appetizer.


Ingredients


4 cups Mixed greens
2 each Tomatoes, fresh, chopped
1 clove Garlic, minced
1 each Green onion, top only, chopped
1/8 tsp Black pepper
2 tsp Olive oil
8 oz Canned Cannellini beans or other white bean, drained & rinsed
1 Tbsp Balsamic vinegar
¼ cup Part-skim mozzarella, shredded

2 Tbsp Fresh basil, chopped


Directions


1. Combine all ingredients, except greens and let marinate for 10 minutes
2. Toss with salad greens.


Nutrition Facts (per serving)

80 calories, 3.5 g fat, 0 g saturated fat, 5 mg cholesterol, 80 mg sodium, 8 g carbohydrate, 2 g dietary fiber, 1 g sugar, 4 g protein, 0% DV of Vitamin D, 6% DV of Calcium, 6% DV of Iron, 4% DV of Potassium



https://recipes.heart.org/en/recipes/white-bean-and-tomato-bruschetta-salad


Pizza Hummus Dip

posted Aug 24, 2018, 10:44 AM by Tracy Ducker, MS, RDN

Vegan, Cholesterol Free, Low Sodium

Contains: No allergens


Yield: Approximately 9 servings


This unique twist on traditional hummus is sure to please the whole family. We used a packaged prepared hummus to make it quick and easy, but if you prefer to make your own hummus here is a recipe: Easy Hummus Recipe



Ingredients:

2 cups              Prepared hummus 

2 Tbsp.            Marinara sauce

2  Tbsp.           Tomato Paste

2 cloves.          Garlic, chopped            

1 tsp                 Basil leaves, chopped

2 tsp                 Oregano, chopped

  

Instructions:

1. Mix all ingredients together in a bowl.

2. Serve with warmed pita triangles or fresh vegetables.



Nutrition per serving:  (2TBSP)

80 Calories, 6g Total Fat, 0g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 115mg Sodium, 5g Total Carbohydrate, 0g Dietary Fiber, 1g Sugars, 2g Protein, 0% DV of Vitamin D, 2% DV of Calcium, 6% DV of Iron, 0% DV of Potassium.


Spaghetti-Style Zucchini

posted Aug 3, 2018, 1:52 PM by Evangelina DiSpirito   [ updated Aug 24, 2018, 9:00 AM by Tracy Ducker, MS, RDN ]

Spaghetti-Style Zucchini


Vegetarian, Good Source of Calcium, Low Cholesterol, Low Sodium

Contains: Dairy (May contain Soy depending on oil)


Yield: Approximately 6 servings


These zucchini noodles are a healthy "low carb" alternative to pasta noodles. This dish is rich in omega 3's, vitamin C, potassium, B6, magnesium.

Served warm or hot this dish is a tasty pairing with chicken parmesan or use in an Asian noodle recipe. Or simply eat as a cold housemade salad.





Yield: 6 servings

 

Ingredients:

2     Medium          Green Zucchini

2     Tablespoons    Italian Seasoning

2     Tablespoons    Garlic Powder

1/8  Teaspoon         Cayenne Pepper

1/8  Teaspoon         Black Pepper

2     Tablespoons     Olive Oil

½     Cup                  Freshly Grated Parmesan Cheese


Optional:    Add black olives. For extra protein add diced cooked chicken or tofu for extra protein.

 

Instructions:

1.        Wash green zucchini

2.        Use Spiral Cutter to make zucchini noodles

3.        Toss in a bowl add seasonings and olive oil.

4.        Warm up zucchini noodles in microwave for 1 to 2 minutes. (Keep noodles al dente)

5.         Sprinkle Parmesan Cheese after warming up noodles or mix while warming if preferred more melted cheese version.

Brain Boosting Trail Mix

posted Aug 3, 2018, 10:37 AM by Tracy Ducker, MS, RDN   [ updated Aug 3, 2018, 11:13 AM ]

Brain Boosting Trail Mix



Good Source of Iron, Cholesterol Free, Low Sodium

Contains: Tree Nuts, Wheat, Dairy


Yield: Approximately 15 servings


This delicious trail mix is a great snack because it contains omega 3 fatty acids, fiber, and iron to keep your brain functioning well during that afternoon lull.


Ingredients
2 cups low sugar cereal of your choice (Cheerios, Kashi, Kix; aim for less than 3 grams per serving)
1/2 cup  raisins or dried cranberries
1/4 cup  walnuts
1/4 cup  almonds
1/4 cup  unsalted seeds (pumpkin, sesame)
1/2 cup  dark chocolate chips (60% cocoa or more are best)
1/2 cup  pretzels, chose a low salt variety for less sodium


Directions:
1. Mix all ingredients together in bowl. Store in a tightly covered container.



Nutrition Facts (per serving): 

130 calories, 6 g fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 85 mg sodium, 19 g carbohydrate, 1 g dietary fiber, 10 g sugar, 3 g protein, 0% DV of Vitamin D, 4% DV of Calcium, 10% DV of Iron, 2% DV of Potassium



Patriotic Fruit Salad

posted Jun 27, 2018, 9:55 AM by Tracy Ducker, MS, RDN

Patriotic Fruit Salad


Low Fat, Low Cholesterol, Low Sodium

Contains: Dairy


Yield: Approximately 9 servings


This delicious red, white and blue salad is sure to please everyone.




Ingredients

3 cups watermelon, cubed with seeds removed

1.5 cups blueberries

1/2 cup feta cheese

1.5 TBSP fresh mint

2 TBSP fresh lime juice



Directions

1. Combine fruit and feta in a bowl

2. Drizzle lime juice over fruit and garnish mint leaves




Nutrition Facts (per serving)

50 calories, 1.5 g fat, 0.5 g saturated fat, 5 mg cholesterol, 70 mg sodium, 9 g carbohydrate, 1 g dietary fiber, 7 g sugar, 1 g protein, 0% DV of Vitamin D, 2% DV of Calcium, 0% DV of Iron, 2% DV of Potassium



"Low Carb" Nachos

posted Apr 27, 2018, 1:55 PM by Evangelina DiSpirito

Yield: ~6 servings

 

Ingredients:

1 small Cauliflower head

3 tablespoons of Olive Oil

1 teaspoon of Salt

½ tablespoon of Cumin

1 teaspoon of Paprika

1 tablespoon of Chili Powder

1 cup     Colby-Jack Shredded Cheese

                 

 Optional Toppings:        Salsa, Guacamole, Sour Cream

 Instructions:

Preheat oven to 425o

Slice cauliflower in thin slices.  .  Add all spices and oil in a mixing bowl.   Add sliced cauliflower to the spice and oil mixture.   Spread cauliflower in baking sheet.    Roast until tender and golden.  20 to 25 minutes.  Remove from oven than top with cheese and return to oven until cheese is melted.  Approximately 3 to 5 minutes. 

Remove from oven and garnish with salsa, guacamole, and sour cream.

 

Serve hot. 

Sweet Potato Smoothie

posted Apr 6, 2018, 6:23 AM by Tracy Ducker, MS, RDN

Sweet Potato Smoothie

Yield: 1 serving
Vegetarian, High in Calcium and Iron, Good source of Iron
Contains:  Soy and Dairy

Enjoy this delicious smoothie that is high in calcium and iron and loaded with probiotics from the greek yogurt. 


Ingredients:
1 cup  Greek yogurt, plain, unsweetened
1/2 cup  roasted sweet potato
1/2 cup banana
1/2 cup soy milk, plain, unsweetened
2 tsp cinnamon

Directions:
1. Combine all ingredients in a blender.

  


Nutrition Facts (per serving):

310 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 10 mg cholesterol, 135 mg sodium, 50 g carbohydrate, 7 g dietary fiber, 24 g sugar, 25 g protein, 6% DV of Vitamin D, 30% DV of Calcium, 20% DV of Iron, 10% DV of Potassium


Green Bean and Broccoli Salad

posted Mar 8, 2018, 1:13 PM by Tracy Ducker, MS, RDN   [ updated May 8, 2018, 6:55 AM ]

Green Bean and Broccoli Salad




Low Fat, Cholesterol Free

Contains: Shellfish

Yield: Approximately 9 servings (~1/2 cup each)


This delicious side dish can be made vegan by substituting the oyster sauce with a mushroom sauce



Ingredients

1 lb broccoli

1 lb green beans

1/2 tsp salt

1/2 TBSP olive oil

1 tsp sugar

1 tsp black pepper

1/2 TBSP oyster sauce (or mushroom sauce)



Directions

1. Cut broccoli (without  stems) into bite-sized pieces,. Bring a large pot of  water to a boil. Boil broccoli for 5-6 minutes, until just tender. Transfer to a bowl of ice water.

2. Blanch green beans in salted, boiling water until just tender, about 5 to 6 minutes.

3. Once broccoli and the green beans are cool and dry, place  in large salad bowl.

4. Add olive oil, oyster sauce, sugar, salt and black pepper.

5. Line a plate or bowl with a few spinach leaves and place the broccoli and green beans on top

5. Let stand for 20 minutes before servings

 


Nutrition Facts (per serving)

45 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 230 mg sodium, 8 g carbohydrate, 3 g dietary fiber, 3 g sugar, 2 g protein, 0% DV of Vitamin D, 4% DV of Calcium, 6% DV of Iron, 4% DV of Potassium



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