For National Nutrition Month, we have round up our favorite healthy recipes that we often share with our patients and community members. Feel free to download these recipes for your family! All recipe cards have full nutrition facts.
- 2 cups quick-cooking rolled oats
- 2 cups water
- 2 cups low-fat milk
- 2 tablespoons honey
- 1 sliced banana
- 1 cup of chopped fresh fruit. Try apples, strawberries and blueberries
- 2 tablespoons of almonds (or other nuts)
In a saucepan, combine the water and milk and bring it to a boil. Once it is boiling, reduce the heat to low. Stir in the oats and let simmer for 5-8 minutes until the liquid is absorbed and the oatmeal thickens. Add the banana, fresh fruit, honey, and almonds to oatmeal and serve. Easy!
Almond Chicken Salad
- 4 cups of lettuce
- 1 medium tomatoes-diced or 6 cherry tomatoes-halved
- 1 medium red or green pepper-sliced in bite sized strips
- 1 cup of shredded carrots
- ½ cup of edamame beans
- 2 cups chopped, cooked chicken breast meat
- ½ cup blanched slivered almonds, toasted
- 2 tablespoons distilled white vinegar
- 1 tablespoon teriyaki sauce
- ½ teaspoon sesame oil
- ½ tablespoons white sugar
In a large bowl, mix together the onions, carrot, red pepper, edamame, chicken and almonds. Set this bowl aside.
In a small bowl, whisk together the sugar, vinegar, sesame oil, teriyaki sauce and garlic until smooth. Pour over salad mixture and toss until coated. Serve on top of the lettuce.
A few variations:
- Serve the salad in a whole-wheat pita or tortilla wrap.
- Use walnuts, pecans, or sesame seeds instead of almonds.
- Use tofu, a good source of protein, instead chicken for a meatless salad.
- Add slices of orange or grapefruit.
Asian Style Steamed Salmon
- 1 cup low-sodium chicken broth
- ½ cup shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms)
- 2 tablespoons fresh ginger, minced (or 2 tsp ground)
- ¼ cup scallions (green onions), rinsed and chopped
- 1 tablespoons lite soy sauce
- 1 tablespoons sesame oil (optional)
- 12 oz salmon fillet, cut into 4 portions (3 oz each)
Combine the chicken broth, mushroom caps, ginger, scallions, soy sauce, and sesame oil (optional) in a large, shallow sauté pan. Bring to a boil over high heat, then lower the heat and simmer for 2–3 minutes.
Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for 4–5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).
Serve one piece of salmon with ¼ cup of broth.