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    Nutrition Health Review
      Nutrition Health Review
      The Joe Beretta Foundation

      Recipes Archive

      Texas Fiesta Salad

      • 2 15 oz cans black-eyed peas, rinsed and drained 1 red pepper, diced small
      • 1⁄4 red onion, diced small
      • 1 cup of frozen corn (defrosted), fire roasted or freshly cut off of raw cob
      • 1 small jalapeno, seeded and finely diced 1⁄2 cup cilantro, finely chopped
      • 2 TBSP lime juice
      • 2 TBSP red wine vinegar
      • 1⁄4 tsp cumin
      • 1⁄4 tsp salt

      Mix all of the ingredients together in
      a big bowl. Enjoy this recipe as a salad, serve as a dip with chips and veggies, take it to a picnic or BBQ, have it over a potato or wrap it in a tortilla.
      Optional: add diced avocado, tomatoes and/or jicama;substitutepintobeansforblack-eyedpeas

      Classic Kimchi

      Supplies
      • 1 large, glass, quart-sized jar, such as a Mason jar
      • A large metal pot or plastic bowl
      • Disposable nitrile gloves
      Ingredients
      • Pickling salt. Do not substitute with iodized salt, as the iodine will inhibit the bacterial activity necessary for fermentation.
      • Gochugaru, or Korean chili pepper flakes. This can easily be found online or at an Asian grocery store.
      • 1 large head of Napa cabbage
      • 1 Daikon radish (i.e., Japanese radish)
      • 2 cups matchstick carrots (or buy whole carrots and
      chop into matchsticks)
      • 1-inch piece of ginger
      • 1 small yellow onion
      • 4 cloves garlic
      • 1 cup chopped scallions
      • 1 medium Granny Smith apple
      • 1 tbsp fish sauce
      • For optional step #5: Glutinous rice flour, white sugar

      1. Chop your cabbage in half, then into quarters, then cut each quarter into fourths.
      2. Chop your Daikon radish into matchstick-like pieces; set aside with the shredded carrots.
      3. Fill a large pot three-fourths of the way with
      cool water. Add 1/2 cup of pickling salt to the
      water, then add all of the cabbage to the water and allow to sit for at least an hour. If you’re worried about all of this salt, don’t be. You’ll rinse the cabbage later. This salt is for drawing as much water out of the cabbage as possible.
      4. While waiting for the cabbage to soak, make your chili paste. Add the yellow onion, garlic cloves, apple, ginger, and fish sauce to a food processor and blend until smooth. Transfer this mixture to a bowl and add 1⁄2 cup of the Korean pepper flakes and the chopped scallions. Mix until ingredients are fully incorporated.
      5. **Optional step: Many traditional kimchi recipes require the preparation of a rice paste, comprising 11⁄2 tablespoons of glutinous rice flour dissolved in 1⁄2 cup of cool water, then warmed until thick, after which you’ll add 1 tbsp of sugar. If you choose to make this, combine the rice paste with the chili paste after the rice paste has cooled completely. While this step can aid the chili paste in sticking to the vegetables, the kimchi will turn out very nicely even if you decide to skip this step.
      6. After your chili paste is prepared and the cabbage has
      been soaking for at least an hour, strain the water from the cabbage. Rinse the cabbage well, picking up handfuls and squeezing the water from the leaves until the cabbage is slightly shriveled. Rinse the cabbage several times. You can try a few pieces to make sure that it isn’t too salty. If it is, continue rinsing until desired saltiness is achieved. After rinsing, let
      the cabbage sit for about 15 more minutes to fully drain, then blot with a paper towel to get the cabbage as dry as
      possible.
      7. Place the cabbage in a large bowl or back into the pot
      you used to soak it (which should now be empty). Add the carrots and daikon to the pot. Add the chili paste to the pot, and, while wearing gloves, massage the paste into the vegetables until all of the vegetables are coated in the paste. Avoid touching your eyes or face during this step, as the chili paste is spicy.
      8. Slowly add the mixture to your large glass jar. As you add each handful of kimchi, press the mixture down to avoid any air pockets from forming. The mixture should be tightly packed into the jar once you’re finished.
      9. Loosely top the jar with the lid, leaving it open slightly so as to allow the fermenting gasses to escape. Otherwise, the jar could explode or crack.
      10. Put the jar on a plate to catch the spicy kimchi juice that will escape from and run down the jar as the kimchi ferments. Store the jar at room temperature (65 to 80 degrees) for 1 to 5 days. The hotter the room is, the faster the kimchi tends to ferment. A great place to store your jar is a large plastic cooler, because it will keep the kimchi in a cool, dark place out of the way and you can clean the cooler once you’re finished. Use a fork or chopsticks to sample the kimchi at least once per day until the desired level of tanginess is achieved. Also, use a utensil to press the kimchi down once per day to ensure it remains tightly packed and all of the vegetables remain covered in the kimchi brine. The kimchi will smell tangy and pungent and will produce visible bubbles as it ferments.
      11. Once the kimchi has reached a tanginess of your liking, move it to the fridge. It will stay good for at least a month and up to three months, but it will continue to ferment slowly in the fridge and the flavor will change over time. You can add kimchi to rice, eggs, salads, soups, sandwiches, burgers, or any other dish you’d like to infuse with a tangy, spicy flavor. Enjoy!

      Berries And Cream Popsicles

      • 1 1/2 cups non-fat Greek yogurt
      • 2 tablespoons maple syrup
      • 1/2 teaspoon vanilla
      • 2 cups frozen mixed berries
      • 3/4 cup canned coconut milk

      1. Mix yogurt, maple syrup, and vanilla together; place in the fridge.
      2. Puree berries and coconut milk in a blender until smooth.
      3. Remove yogurt mixture from the fridge. Alternate spooning in yogurt mixture and berry mix in ice pop molds. This is the perfect step for the kids to do.
      4. Freeze for 1 to 2 hours, then add the sticks and continue freezing until sold.

      Roasted Red Cabbage Coleslaw

      • 1 small head red cabbage, chopped
      • 2 cups shredded or matchstick carrots
      • 1 1/2 cup scallions
      • 1/2 cup fresh dill, chopped
      • 1 cup fresh cilantro, chopped
      • 1/2 cup unsalted, roasted sunflower seeds
      • 1/2 cup unsalted pumpkin seeds
      • 1/2 apple cider vinegar
      • 1 tbsp honey or maple syrup
      • Salt and pepper to taste

      Combine ingredients in a large bowl. Serve immediately or let marinate in the fridge for a few hours or overnight. This recipe will stay good in the fridge for about a week.

      5-ingredient PB&J Thumbprint Cookies

      • Cookies
      • 1/2 cup natural creamy salted peanut butter or nut/seed butter of choice
      • 1 pinch sea salt
      • 1/2 cup almond flour (or half this amount in coconut
      • flour, plus more as needed)
      • Filling
      • 1 cup dried, unsweetened fruit, such as dried blueberries and/or cherries
      • 2 tablespoons warm water

      Add peanut butter to a medium mixing bowl. The peanut butter should be runny when measured. Aim to use natural peanut butter, meaning the ingredients should just be peanuts and salt.
      Measure out almond flour and add a little at a time until a workable dough forms. If the dough is too dry/crumbly, add more peanut butter. If too sticky or wet, add a little more almond flour.
      Scoop dough out in 1 1/2 tablespoon amounts and gently roll into balls (this step is easy and fun for a child). Then pick up one cookie at a time and cradle it in your palm. Use your pointer finger or thumb to make an indent, being careful not to press too forcefully to prevent cracking. If the dough cracks, smooth the cracks over before chilling. Continue until all cookies are pressed, then transfer to the refrigerator to chill.
      To make your filling, add dried fruit to a food processor and blend until a ball forms or only small bits remain. Then add warm water one tablespoon (15ml) at a time until a thick paste forms, scraping down sides as needed. Be careful not to add too much water or the jam will become too wet. You’re looking for a paste consistency. Remove cookies from refrigerator and have kids add 1/2 teaspoon of filling to the center of each cookie. Press down to situate the jam as needed. Repeat until all cookies are filled.
      Store cookies well sealed in the refrigerator for up to one week, or in the freezer for up to one month (let thaw before enjoying).

      Herbacious Green Smoothie

      • 1 cup green tea, chilled
      • 1/2 cup loosely packed cilantro
      • 1/2 cup loosely packed parsley
      • 1 cup loosely packed spinach or kale 1 cup cucumber
      • 1 chopped Granny Smith apple
      • 1 peeled lemon
      • 1-inch piece of fresh ginger root

      Place ingredients into a blender and blend until smooth. If the smoothie is too thick, add water until desired thickness is achieved.

      Garlic Chicken Spring Rolls With Avocado Cilantro Sauce

      For the Garlic Chicken Spring Rolls
      • 1 tbsp olive oil
      • 1 lb boneless, skinless chicken 1/2 tsp sea salt
      • 1/4 tsp ground black pepper
      • 1/8 tsp garlic powder
      • 1 cup cooked quinoa (optional) 1 cucumber, thinly sliced
      • 6 leaves fresh iceberg lettuce
      • 6 rice spring roll papers
      For the Dipping Sauce:
      • 1 avocado, pitted and peeled
      • 1/2 cup plain greek yogurt
      • 1 cup unsweetened almond milk 1 cilantro bunch
      • 1/2 tsp garlic powder
      • 1/2 tsp sea salt
      • 1 tbsp lime juice

      For the Garlic Chicken Spring Rolls
      1. Cook the chicken in olive oil over medium-high heat and season with sea salt, ground black pepper, and garlic powder. Once fully cooked, remove from heat, allow to cool, and dice.
      2. Dip one sheet of rice paper in warm water for about 3 to 4 seconds or hold under running water, until the paper becomes fully moistened with water. Lay the wrapper onto a clean, flat work surface.
      3. Near the bottom and in the center of your prepped spring roll wrapper, lay out the cucumber, iceberg lettuce, and diced chicken (and optional quinoa).
      4. Fold the bottom over the fillings, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients.
      For the Avocado Cilantro Dipping Sauce:
      1. In a food processor or blender, combine avocado, greek yogurt, almond milk, cilantro, garlic powder, sea salt, and freshly squeezed lime juice.
      2. Blend together until smooth. You can add a little more almond milk if it’s too thick.

      Golden Tumeric Tea

      • 1 cup unsweetened coconut milk beverage or almond milk
      • 1 (3-inch) cinnamon stick
      • 1 (1-inch) piece turmeric, unpeeled, thinly sliced, or 1⁄2 tsp dried turmeric
      • 1 (1⁄2-inch) piece ginger, unpeeled, thinly sliced
      • 1 tbsp honey
      • 1 tbsp coconut oil
      • 1⁄4 tsp whole black peppercorns
      • Ground cinnamon for serving

      1. Whisk coconut milk, cinnamon, turmeric, ginger, honey, coconut oil, peppercorns, and 1 cup water in a small saucepan; bring to a low boil. Reduce heat and simmer until flavors have melded, about 10 minutes. Strain through a fine-mesh sieve into mugs and top with a dash of cinnamon. Will keep for five days in the fridge.

      Masala Chai

      • 2-inch piece fresh ginger, cut into thin rounds 8.
      • 2 cinnamon sticks
      • 2 tsp black peppercorns
      • 10 whole cloves
      • 6 cardamom pods
      • 6 cups cold water
      • 6 bags of black tea (preferably
      Darjeeling)
      • 2 cups whole milk

      1. Combine ginger, cinnamon sticks, peppercorns, cloves, and cardamom in medium saucepan.
      2. Using mallet or back of large spoon, lightly crush or bruise spices.
      3. Add 6 cups water; bring to boil over high heat.
      4. Reduce heat to medium-low, partially cover pan, and simmer gently for 10 minutes.
      5.Remove from heat. Add tea bags and steep for 5 minutes.
      6. Discard tea bags. Add milk.
      7. Bring tea just to simmer over high heat.
      8. Strain chai into teapot and serve hot. Add your choice of sweetener or leave unsweetened.

      Matcha Latte

      • 1 1⁄2 tsp matcha powder;
      • 1 tbsp hot water;
      • 2 tsp honey, or to taste;
      • 3⁄4 cup hot milk, dairy or non-dairy;

      1.Sift the matcha powder into a small bowl.
      2.Add hot water to the bowl and whisk with a fork until no lumps remain.
      3. Transfer matcha mixture to a mug, then add the warmed milk. Add honey to taste or leave unsweetened.

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