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


Antioxidant Rich Vegetable Curry

posted Sep 27, 2019, 11:01 AM by Amanda Schlink, MS, RD, LD

Antioxidant Rich Vegetable Curry


*Vegan *Trans Fat Free *Cholesterol Free *Good Source of Iron
May Contain Soy

Yields: 6 Servings

Ingredients:

1 Sweet Potato, peeled and cubed
1 Green Bell Pepper, chopped
1 Red Bell Pepper, chopped
2 Carrots, chopped
1 Yellow Onion, chopped
6 Tbsp. Olive Oil
3 Cloves Garlic, minced
1 Zucchini, sliced
1 (15 oz.) Can Chickpeas, drained and rinsed
1/2 Cup Orange Juice
1/2 Cup Water
1 Tbsp. Ground Turmeric
1 Tbsp. Curry Powder
1 Tsp. Ground Cinnamon
1 Tsp. Salt
1/2 Tsp. Ground Black Pepper
1/4 Tsp. Cayenne Pepper
2 Tbsp. Raisins
10 oz. Fresh Baby Spinach                     

Instructions:                                                 

1. In a large Dutch oven, place the sweet potato, bell peppers, carrots, onion and 3 Tbsp. of olive oil. Saute over medium heat for 5 minutes.

2. In a medium saucepan, place 3 Tbsp. of oil, garlic, turmeric, curry powder, cinnamon, salt, black pepper and cayenne pepper and saute over medium heat for 3 minutes.

3. Pour garlic and spice mixture into the Dutch oven with vegetables in it. Add the chickpeas, zucchini, raisins, orange juice and water. Simmer for 20 minutes, covered.

4. Add spinach to the pot and cook for 5 more minutes. 

Optional: Serve rice, quinoa or Naan bread as a side to the Vegetable Curry!       


Nutrition per serving (1 cup):

220 Calories, 11 g Fat, 1.5 g Saturated Fat, 0 mg Cholesterol, 380 mg Sodium, 26 g Carbohydrates, 7 g Fiber, 9 g Sugar, 6 g Protein, 0% DV Vitamin D, 

8% DV Potassium, 6% DV Calcium, 10% DV Iron

Orzo Salad

posted Aug 26, 2019, 10:09 AM by Amanda Schlink, MS, RD, LD


Yield:  ~6 servings

 Ingredients:

4 cups                vegetable broth, low sodium if available

1 ½ cups            orzo, uncooked

1 can (15 oz.)      chickpeas, drained and rinsed

1 ½ cups            cherry tomatoes, halved

¾ cup                 red onion, finely chopped

1 cup                  zucchini, diced

½ cup                 fresh basil

¼ cup                 fresh mint

½ cup                 olive oil

¼ cup                 red wine vinegar

2 tbsp.               fresh lemon juice

1 tsp.                  honey

1 tsp.                  salt

1 tsp.                  black pepper


Instructions:

1. Pour the broth into a large heavy saucepan. Bring to a boil over high heat and stir in the orzo. Cook until the orzo is al dente, stirring frequently, about 7 minutes. Drain the orzo. Transfer the orzo to a large wide bowl. Set aside to cool completely.

2. In a blender, mix the vinegar, lemon juice, honey, salt and black pepper. With the blender running, gradually blend in the oil. Season to taste with salt and pepper.

3. Add the chickpeas, tomatoes, red onion, zucchini, basil and mint to the orzo. Toss in the vinaigrette to coat.


Nutrition per serving (1/2 cup)

130 Calories, 6 g Total Fat, 1 g Saturated Fat, 0g Trans Fat, 0 mg Cholesterol, 280 mg Sodium, 17 g Total Carbohydrate, 1 g Dietary Fiber, 2 g Sugars, 3 g Protein, 0% DV of Vitamin D, 2% DV of Calcium, 6% DV of Iron, 2% DV of Potassium.


Pumpkin Mousse Parfait

posted Dec 19, 2018, 1:36 PM by Evangelina DiSpirito, RDN, E-RYT

Pumpkin Mousse Parfait





*Vegetarian *Low Fat* Saturated Fat Free* Cholesterol Free*Low Sodium

 Contains:  Dairy and Wheat




Yields: 7 servings

 

Ingredients:

¼ cup of 2% Greek yogurt

1 packaged (4-serving size) vanilla instant

    Sugar-free pudding

¾ cup of fat-free (skim) milk

1 can (15 ounces) solid packed pumpkin

1 teaspoon ground cinnamon

1/8   teaspoon ground ginger (or to taste)

1/8   teaspoon cloves (or to taste)

2 cups of Redid Whip

4 gingersnap cookies roughly crushed

 

Instructions:

1.  In medium bowl stir Greek yogurt until smooth.  Add pudding, milk, pumpkin and spices and stir about 3 minutes or until smooth.  Fold in 1 ½ cups whipped topping. 

2.  To assemble each parfait, spoon ¼ cup mousse into 7 (6 ounce) wine or dessert glasses.  Add 2 tablespoons of reduced-fat Reddi whip or whipped topping on top of mousse.  Cover and place parfaits in refrigerator.  Chill for 1 hour.

 3.  Just prior to serving, top each glass with a dollop of whipped topping and 1 to 2 teaspoons of gingersnap crumbs.  Other options is to serve this dish as a dip and surround with sliced apples, jicama and gingersnaps or graham crackers.


Nutrition per serving (1/2 cup)

80 Calories, 1g Total Fat, 0g Saturated Fat, 0g Trans Fat, 0 mg Cholesterol, 80 mg Sodium, 13g Total Carbohydrate, 0g Dietary Fiber, 8g Sugars, 2g Protein, 0% DV of Vitamin D, 6% DV of Calcium, 6% DV of Iron, 0% DV of Potassium


 

Autumn Squash, Lentils and Apple Salad with Almonds

posted Nov 28, 2018, 6:13 AM by Evangelina DiSpirito, RDN, E-RYT

Autumn Squash, Lentils and Apple Salad with Almonds



VeVVegan* Low Fat * Saturated Fat Free

Cholesterol Free, Good Source of Iron

Contains:  Soy( Depending on Oil Used), Nuts, Wheat



Yield: ~8 servings

 

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

1 large apple, diced

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

 

Instructions:

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 apples, water, parsley, vinegar, canola oil, salt and pepper in a large bowl. Add

       lentils and squash and stir to combine well. Serve warm




Spinach and Berries Power Smoothie

posted Oct 29, 2018, 11:49 AM by Tracy Ducker, MS, RDN

Spinach and Berries Power Smoothie

Vegetarian, Cholesterol Free, Good Source of Vitamin C, High in Calcium
Contains Dairy

Yield: 1 serving

This Powerhouse smoothie is packed with protein and calcium.


Ingredients:
1 cup      Fresh spinach leaves
1/2 cup  Frozen berries of your choice
6 oz        Non fat plain Greek yogurt
1 Tbsp    Flax seeds, ground
1/4 cup   Coconut water


Directions:
1. Place all ingredients in a blender or juicer and blend until smooth. Adjust the consistency to your liking.



Nutrition Facts:  
170 cal, 2.5 g fat, 0 g saturated fat, 10 mg cholesterol, 105 mg sodium, 21 g carbohydrate, 5 g fiber, 15 g sugar, 19 g protein, 0 % DV of vitamin D, 20% DV of calcium, 6% DV of iron, 6% DV of potassium

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, RDN, E-RYT   [ 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.

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