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


Spaghetti-Style Zucchini

posted Aug 3, 2018, 1:52 PM by Evangelina DiSpirito   [ updated Aug 6, 2018, 10:08 AM ]

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



Quinoa and Dried Fruit Salad

posted Jan 29, 2018, 11:35 AM by Tracy Ducker, MS, RDN

Quinoa and Dried Fruit Salad

Yield: 8 servings
Vegan, Saturated Fat Free, Cholesterol Free
Contain Soy and Nuts

Ingredients
3 cups  Quinoa, cooked
1/4 cup dried Cranberries
1/4 cup  raisins
1/4 cup  dried apricots
1/4 cup  dried mango
1/2 cup  peas, frozen and thawed
1 tsp       salt
1 tsp       parsley
1/4 tsp  black pepper
1/4 tsp  cinnamon
1/4 tsp   allspice
1 Tbsp    oil
1/2 Tbsp  pecans, chopped
1/2 Tbsp  almonds, sliced

Directions:
1. In a large bowl, combine quinoa, dried fruit, and peas.
2. In a small bowl, combine salt, parsley, black pepper, cinnamon, allspice and oil. 
3. Toss together dressing and quinoa mixture. Top with nuts.



Nutrition Facts (per serving):  160 cal, 3.5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 260 mg sodium, 30 g carbohydrates, 3 g fiber, 12 g sugar, 4 g protein, 0% vitamin D, 2% calcium, 6% iron, 4% potassium

ILC's Black Eyed Peas

posted Jan 8, 2018, 6:35 AM by Tracy Ducker, MS, RDN   [ updated Jan 29, 2018, 11:17 AM ]


Yield: 10 servings
Vegan, Fat Free, Cholesterol Free
Contains: Soy (vegetable stock may contain soy)

Eating Black eyed peas on New Year's Day is thought to bring good luck all year. This dish can be served warm or cold.


Ingredients

4 cups water, separated

2 cups vegetable stock, separated

1 #10 can of black eye peas, drained and rinse

1 onion, diced

3 cloves garlic, diced 

Salt, to taste

1 teaspoon ground black pepper

 

Directions

1. In medium or large stock pot place 2 cups water, 1 cup vegetable stock, and black eyed

peas and bring to a boil.

2. Add your diced onion and diced garlic. Add remaining water and stock and reduce heat

to medium.

3. Allow to cook for 20 minutes, add salt and pepper before removing from heat.


Nutrition Facts (per 1/2 cup):  70 Calories, 0g Total Fat, 0g Saturated Fat, 0 g Trans Fat, 0mg Cholesterol, 560 mg Sodium, 13g Total Carbohydrate, 3g Dietary Fiber, 0g Sugars, 3g Protein, 0% DV of Vitamin D, 4% DV of Calcium, 6% DV of Iron, 0% DV of Potassium.

Honey Roasted Squash with Feta

posted Jan 8, 2018, 6:12 AM by Tracy Ducker, MS, RDN

Honey Roasted Squash with Feta



Vegetarian, Trans Fat Free, Low Saturated Fat, Cholesterol Free
Contains soy (from oil) and dairy
Yield: 7 servings


Ingredients:

1 large (3-4 cups) butternut squash, peeled and chopped into 1 inch cubes

2 tablespoons blended oil

1 teaspoon salt

1 teaspoon pepper

1 teaspoon garlic powder

2 cups fresh cranberries

3 tablespoons honey

¼ cup finely crumbled feta

¼ teaspoon ground cinnamon

1 teaspoon fresh or dried parsley, to garnish

 

Instructions:

  1.       Pre-heat oven to 400°F.
  2.       Lightly drizzle or spritz a baking sheet with oil.
  3.      Add cubed squash to the sheet along with another drizzle of oil.
  4.      Sprinkle with salt, pepper, and garlic powder.
  5.      Roast at 400°F for 25 minutes on the center rack.
  6.      At the 25 minute mark, pull out the oven rack, and add the fresh cranberries to the roasting pan.
  7.      Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst a bit, resembling really juicy Craisins and not fresh firm cranberries.
  8.      Remove from oven and add cinnamon along with feta and honey.
  9.      Garnish with parsley.

Nutrition per serving (~1/2 cup)

110 Calories, 5g Total Fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 330mg Sodium, 17g Total Carbohydrate, 3g Dietary Fiber, 10g Sugars, 1g Protein, 0% DV of Vitamin D, 2% DV of Calcium, 0% DV of Iron, 4% DV of Potassium. 


 

Autumn Lentil Salad with Raisins

posted Dec 12, 2017, 12:37 PM by Tracy Ducker, MS, RDN   [ updated Jan 8, 2018, 6:13 AM ]

Autumn Lentil Salad with Raisins



Vegan, Low Fat, Good Source of Iron, Saturated Fat Free, Cholesterol Free

Contains: Soy, Nuts, Wheat

Yield: Approximately 8 servings (~1 cup each)


This salad is great warm or cold. You can substitute any type of squash, just adjust the cooking time.


Ingredients

2 cups butternut squash (1 medium squash); peeled and cut into 3/4-in cubes

½ teaspoon curry powder

¾  cup dried autumn lentils (Red, Black and Green)

2  Bay leaves

1 small red onion; finely chopped

¼ cup raisins

¼ cup vegetable broth or water; plus ¼ c if needed

¼ cup minced fresh parsley

1 tablespoon balsamic vinegar

1 teaspoon canola oil

¼ teaspoon salt

¼ teaspoon fresh ground black pepper

2 tablespoons chopped almonds; toasted


Directions


1.       Preheat oven to 450°F. Spray a large baking sheet lightly with cooking spray; add squash, sprinkle with curry powder and toss to coat. Arrange in a single layer on the baking sheet and roast for 25         minutes, turning squash once with a spatula.

2.      Meanwhile, cook lentils and bay leaves in enough boiling water or broth to cover in a large saucepan over medium heat for 20 minutes, or until tender, add red onion for the last 2 minutes of                   cooking. Drain in a colander.  Discard bay leaves.

3.      While squash and lentils are cooking, thoroughly wash the spinach and spin dry. Whisk together raisins, water, parsley, vinegar, canola oil, salt and pepper in a large bowl. Add lentils and squash           and stir to combine well. Serve warm or cold over spinach; garnish with almonds.


Nutrition Facts (per serving)

90 calories, 1.5 g fat, 0 g saturated fat, 0 mg cholesterol, 90 mg sodium, 15 g carbohydrate, 5 g dietary fiber, 4 g sugar, 5 g protein, 0% DV of Vitamin D, 2% DV of Calcium, 10% DV of Iron, 6% DV of Potassium



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