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    Nutrition Health Review
      Nutrition Health Review
      The Joe Beretta Foundation

      Recipes Archive

      BBQ- Grilled Mac & Cheese with Asparagus

      • 4oz uncooked quinoa pasta (or wheat pasta) • 2 cups chopped asparagus
      • 1/3 cup sliced red onion (chopped into pieces) • 3 slices turkey bacon (optional)
      • 1 tablespoon garlic (paste or minced)
      • 1 cup low sodium chicken broth
      • 2 tablespoons quinoa flour (or wheat flour) • 1/2 cup 2% Greek yogurt
      • 1/3 cup goat cheese
      • 1 tablespoon freshly chopped rosemary
      Topping
      • 1/2 cup reduced fat shredded mozzarella • 4 tablespoons wheat panko crumbs (or
      homemade wheat bread crumbs) • Sea salt & pepper to taste
      • Non-stick cooking spray

      1. Set your oven to 350°F.
      2. Cook pasta according to the instructions
      provided on the package and set aside.
      3. Spray a (nonstick) skillet on medium-high
      heat and spray with cooking spray.
      4. Cook garlic, red onions, and bacon together
      in the skillet for about 4 minutes or until the red onions turn brown and the edges of the bacon are crispy.
      5. Add chicken broth, flour, Greek yogurt, and goat cheese. Stir and allow the sauce to simmer.
      6. Then add cooked pasta, chopped asparagus, and fresh rosemary. Stir thoroughly and then remove from the heat.
      7. Pour the contents into a large baking dish, or into mini cast-iron dishes in order to better measure out individual portion sizes.
      8. Top with mozzarella, then panko crumbs.
      9. Bake for at least 20 minutes at 350°F, or until
      the breadcrumbs have turned brown. 10. Serveimmediatelyandenjoy!

      Low-Fat Basil Pesto

      • 2 cups basil leaves, packed
      • 6 tbsp water
      • 4 tbsp Parmesan cheese, grated • 1/4 cup pine nuts
      • 1 tbsp olive oil
      • 3 cloves garlic
      • 2 tbsp lemon juice
      • 1/4 tsp salt
      • 1/4 tsp black pepper

      Add all ingredients to a food processor or blender and blend until smooth. This recipe can be frozen for later or used right away.

      Oil Free Blueberry Muffins

      • 2 cups rolled oats, ground
      • 12 dates, pitted
      • 3⁄4 cup milk (dairy or non-dairy)
      • 3⁄4 cup water
      • 11⁄2 tbsp ground flax seed
      • 3⁄4 cup applesauce
      • 1 cup blueberries
      • 1 tbsp baking powder
      • 1⁄2 tsp cinnamon
      • 1⁄2 tsp vanilla
      • 1 tbsp brown sugar (optional)

      1. Put flax seed, soy milk, water, and dates into a bowl and set aside.
      2. Preheat oven to 400°F/200°C and prepare muffin pan.
      3. In a large bowl, add all of the dry ingredients: oat flour, baking powder, and spices (also sugar if you want to use some). Set aside.
      4. Blend the flax-date mixture and the apple sauce in a blender until smooth.
      5. Pour mixture into your dry ingredients and stir until everything is moistened. Then, fold in the blueberries.
      6. Pour the batter into your muffin cups and bake for 20 minutes. Remove from oven and let cool before eating.

      Zucchini Noodles Salad With Parmesan And Walnuts

      Salad:
      • 4 cups spiralized zucchini noodles (you can use a spiralizer or you can just shred the zucchini long-ways using the big holes of a vegetable grater)
      • 1 cup fresh radicchio, shredded
      • 1/4 cup fresh parsley, roughly chopped
      • 1oz parmesan cheese, shaved
      • 1/4 cup walnuts, roughly chopped

      Vinaigrette:
      • 1/3 cup avocado oil (or light olive oil) • 1/4 cup fresh lemon juice
      • 1 tsp minced fresh garlic
      • 1⁄2 tsp maple syrup or honey
      • Kosher salt and pepper to taste

      1. Gently toss the salad ingredients together in a medium bowl.
      2. In a small bowl, whisk to together the vinaigrette ingredients.
      3. Pour the vinaigrette over the salad and toss gently to coat.
      4. Serve immediately.

      Cauliflower Hashbrowns

      • 1lb cauliflower
      • 3 eggs
      • 1⁄2 yellow onion, grated
      • 1 teaspoon salt
      • 2 pinches pepper
      • 4oz. butter, for frying

      1. Rinse, trim, and grate the cauliflower using a food processor or
      grater.
      2. Add cauliflower to a large bowl. Add remaining ingredients and mix.
      Set aside for 5 to 10 minutes.
      3. Melt a generous amount of butter or oil on medium heat in a large
      skillet.
      4. Place scoops of the grated cauliflower mixture in the frying pan and flatten them carefully until they measure about 3 to 4 inches in diameter.
      5. Fry for 4 to 5 minutes on each side. Adjust the heat to make sure they don’t burn. Remember—patience is a virtue—if you flip the pancakes too soon they may fall apart!

      Guacamole

      • 2 ripe avocados
      • 1 garlic clove
      • 1⁄2 lime, the juice
      • 3 tablespoons olive oil
      • 1⁄2 white onion
      • 51/3 tablespoons fresh cilantro
      • 1 tomato, diced
      • Salt and pepper

      1. Peel the avocados and mash with a fork. Grate or chop the onion finely and add to the mash. Squeeze the lime and pour in the juice.
      2. Add tomato, olive oil, and finely chopped cilantro. Season with salt and pepper and mix well.

      Veggie Sandwich

      • juice of 1⁄2 lemon
      • 1⁄3 cup reduced-fat Greek yogurt
      • 1⁄2 cup shredded cabbage
      • 1⁄2 carrot, grated
      • 1⁄2 apple, grated
      • 2 tablespoons chopped walnuts
      • 3 ounces chicken breast, baked
      • 1⁄2 whole wheat pita

      Combine lemon juice and Greek yogurt. Toss with vegetables, chicken, and walnuts. Place inside pita.

      Spicy Tomato Soup

      • 1 tablespoon olive oil
      • 1 medium yellow onion, diced
      • 3 cloves garlic, minced       1⁄2 teaspoon red pepper flakes
      • 1  (28-ounce) can whole-peeled tomatoes
      • 2  cups vegetable broth (or water)
      • 4 ounces reduced-fat (2%) Greek yogurt

      Heat olive oil in large saucepan over medium heat. Add onions, garlic, and pepper flakes and let cook, stirring occasionally, until softened, about 10 minutes. Add tomatoes, chopping them roughly with spoon, and broth; stir to combine. Let simmer over medium-low heat, stirring occasionally, until tomatoes are very soft and liquid has reduced, at least 20 minutes. Remove from heat and puree with stick blender or, in batches, in regular blender. Let cool slightly, then add yogurt and stir to combine.

      Quinoa Salad

      • 1 cup cooked quinoa
      • 1  cup black beans
      • 2  medium carrots, chopped
      • 2 cups chopped broccoli
      • 2 medium tomatoes, chopped
      • 2 spring onions or scallions, sliced
      • 4 tablespoons low-fat (1%)
      • Greek yogurt
      • 2 tablespoons Basic Vinaigrette

      Combine first six ingredients in bowl. In small bowl, combine yogurt and vinaigrette. Whisk to combine. Pour over salad and toss.

      Curry Chicken Salad

      • 12 ounces boneless, skinless chicken breast
      • 2 stalks celery, sliced
      • 4 ounces reduced-fat (2%) Greek
      • yogurt
      • 1 teaspoon curry powder
      • 1⁄4 cup slivered almonds

      Preheat oven to 350°F/180°C and bake chicken breasts on baking sheet for 30 minutes or until cooked through. Let cool. In medium bowl, stir together chicken, celery, Greek yogurt, and curry powder. Add almonds right before serving (and reserve half the almonds for when you eat second
      serving).

      Crispy Roasted Chick Peas

      • 2 15-ounce Cans chickpeas
      • 2 tbsp Olive oil
      • 1/2 tsp Salt
      • 2 to 4 tsp of Spices or finely chopped fresh herbs, like chili powder, curry powder, garam masala, cumin, smoked paprika, rosemary, thyme, or other favorite spices and herbs

      Heat the oven to 400°F: Place an oven rack in the middle of the oven. Rinse and drain the chickpeas. Pat the chickpeas very dry with a clean dishtowel or paper towels. Toss the chickpeas with olive oil and salt. Spread the chickpeas out in an even layer on the baking sheet. Roast the chickpeas in the oven for 20 to 30 minutes: Stir the chickpeas or shake the pan every 10 minutes. A few chickpeas may pop – that’s normal. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle. Toss the chickpeas with the spices. Serve while the chickpeas are still warm and crispy.

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