Eat Healthy with these recipes from Northern Westchester Hospital
Eat Healthy with these recipes from Northern Westchester Hospital: You know eating healthy is on the top of your New Year’s resolutions list. So get started with these ten recipes from Northern Westchester Hospital and then check their full recipe list from NWH’s chef and registered dietitians for more.
Harvest Wheat Berry Salad with Cider Vinaigrette: Northern Westchester Hospital’s Chief Clinical Dietitian, Jill Ashbey-Pejoves and their Chef Chris Counts came together to develop a new fall recipe for a recent Northern Westchester Hospital lunch and learn. This salad is a great side and/or entree for the holidays with your family! This low fat salad is packed with fiber, protein and iron from the wheat berries, vitamin C and K and lots of nutrients from the Brussels sprouts and fills you up with heart healthy low-fat, butternut squash – also high in fiber and potassium for bone health. Find the recipe here.
Crock Pot Santa Fe Chicken: This is a great recipe to make. Throw all of the ingredients into the crock pot before work and you come home to a delicious meal! With ingredients like chicken breast, black beans and cilantro and a touch of cayenne and cumin this a heart healthy meal that has all the flavors you’d find in the best contemporary bistro cuisine. The black bean’s fiber, potassium, folate, vitamin B6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. Serve over rice or tortillas and with your favorite toppings. Find the recipe here.
Quinoa with Mixed Veggies and Cilantro Peanut Pesto: Sick of the same old quinoa salad? Spice things up with this cilantro peanut pesto quinoa salad! Low on the glycemic index, and one of the most protein-rich foods you can eat, quinoa contains almost twice as much fiber as other grains and is rich in magnesium, iron, riboflavin and manganese. The pesto is made with light coconut milk, cilantro, unsalted peanuts, garlic and lime. Toss in your favorite veggies and your on your way to a tasty healthy lifestyle. Find the recipe here.
Roasted Vegetable Lasagna: This meaty eggplant, fresh zucchini, whole wheat noodles and lycopene-rich tomatoes recipe is packed with cancer-fighting fiber and hundreds of natural plant compounds, called phytochemicals. Phytochemicals protect your cells from the type of damage that may lead to cancer. Try this recipe next time your family is asking for lasagna to receive all of the benefits! Just 360 calories per serving with 23 grams of protein and 11 grams of fiber. Not sinfull at all! Find the recipe here.
Healthy Wholesome French Toast Casserole: Tired of flipping French Toast all morning? Let’s face it, making French Toast is a chore. Cleaning the griddle after each batch and keeping it warm without drying them out while you’re loading up the next batch. Here’s a healthy casserole, using whole grain bakery bread, raw almonds, unsalted butter and unsweetened coconut milk that you can prepare overnight and just stick in the oven in the morning. There’s plenty of great cinnamon, nutmeg and vanilla flavor. And yes, you can top it off with extra pure maple syrup. Find the recipe here.
Greek Chicken Salad: Ditch the unnecessary mayonnaise and sub in reduced fat Greek yogurt for a healthy swap. All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. Greek yogurt also contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts. And of course, it wouldn’t be Green without some crumbled Feta cheese and Kalamata olives. Roll it up in a whole wheat Pita and your making lots of healthy choices. Find the recipe here.
Nordic Winter Vegetable Soup: Here’s a delicious root vegetable winter soup with barley, parsnips and winter spice flavors from thyme and bay that’s not just for vegans. Barley, one of the best whole grain choices, is very high in fiber, vitamins, minerals and antioxidants offering heart health and diabetes protection. The high fiber parsnips contain a high level of potassium that can help reduce blood pressure and stress on the heart. Find the recipe here.
Easter Quiche: This low-fat quiche recipe from Amy Rosenfeld (MS, RD, CDN) a registered dietician at Northern Westchester Hospital is not just for Easter. Make it for any breakfast or weekend brunch for a start to the day that is packed full of vegetarian protein, calcium and spring veggies like asparagus Amy is a frequent contributor to What To Do. See her article Eating the (Antioxidant) Rainbow and our interview with her, What To Eat: Game Day that offers nutritional tips for athletes with some interesting things to say about chocolate milk, celeral bars and coconut water. Find the recipe here.
Veggie Chili: A heart healthy winter menu wouldn’t be complete without a chili recipe. This one from Amy Rosenfeld (MS, RD, CDN) a registered dietician at Northern Westchester Hospital, is high in fiber and potassium from the black beans and black eyed peas, vitamins, minerals and omega-3 fatty acids from the zucchini and anti-oxidants from the corn. Plus you get a double shot of vision protection from the beta-carotene in the carrots and lutein and zeaxanthin from the corn. Find the recipe here.
Fudgy Black Bean Brownie: It’s hard to find a low calorie, low carbohydrate sweet dessert. This fudgy brownie, with real chocolate chips, is loaded with black beans to increase the protein and help you stay fuller longer! Plus the fiber, potassium, folate, vitamin B6, and phytonutrient content in black beans, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.Just 135 calories per serving. Find the recipe here.
For a complete list of health recipes from Northern Westchester Hospital click here. Scroll through or search by category for breakfast, lunch and dinner, desserts, gluten free, nut free, heart-healthy, vegan, kosher and more.
More What To Eat
Check out our What To Eat: Restaurant Guide for the top restaurants in Northern Westchester