Fuel Up UCI

Friday, July 25, 2008

A wellness program for the faculty and staff of UCI

The Fuel Up UCI team is committed to providing the most current and relevant health-related information to you. We have compiled a collection of recipes to help you get the most out of your new healthy lifestyle.

RECIPES (click on titles to view the complete recipe)

Carrot Soup with Garam Masala and Fromage Blanc
Here’s a soup with beta carotene from carrots, and spices from india.

Shaved Summer Squash, Arugula and Pine Nut Salad
Here’s a salad with all of the nutritional goodness of Summer Squash

Eating Well's Eggplant Parmesan
This old favorite is a healthier version of most, which is high in fiber, calcium, potassium, and vitamin C.

Orange-Glazed Shredded Carrots
This sweet side dish will pump up your intake of Vitamins A and C.

Pork, White Bean & Kale Soup
This easy and hearty soup has tasty protein from low fat pork, protein and fiber from beans, and kale, which is a source of Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Folate, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

Squash and Black Bean Stew with Tomatoes and Green Beans
This tasty vegetable stew has good protein and fiber from the beans, Vitamin A from the squash, and Vitamin C from the tomatoes, plus lots of phytochemicals to help prevent disease.

Squash and Sweet-Potato Soup with Chipotle Sauce
This soup is a powerhouse for Vitamins A and C. The sweet potatoes, butternut squash, and ginger serve not only as an anti-inflammatories, but there is some fiber too, with no heavy cream. The flavor is a little subtle without the companion chipotle sauce, but feel free to add your favorite store-bought sauce to spice it up.

Penne with Roasted Peppers, Olives, and Greens
This pasta has all the Vitamin C and goodness that comes from a salad.

Cauliflower Soup with Balsamic Red Onions and Wilted Lettuce
One serving of Cauliflower provides 77% of the daily value of Vitamin C, and like the other cruciferous vegetables, it has glucosinolates that help fight cancers. This “cream” soup is made even more healthful by using monosaturated olive oil, rather than heavy cream, and none of the nutrients are cooked out, because this soup is raw.

Classic Andalusian Gazpacho
This traditional chilled soup includes cucumbers, which have known anti-inflammatory nutrients, that include Vitamin C, Vitamin K, Folate and Beta Carotene. The fresh tomatoes, garlic, and olive oil add to the goodness.

Pappardelle with Aromatic Lentils and Parmigiano-Reggiano (Pappardelle Alle Lenticchie)
If you want a break from tomato or meat sauces, this tasty pasta sauce uses protein and iron rich lentils as a base with pancetta (ham) for flavor.

Rosemary-Lemon Bean Puree
Here’s a healthful high protein dip or spread, similar to hummus, but with a more Italian taste.

Dark Chocolate Mousse
This dessert should be an infrequent treat. It is healthier than regular mousse, because it uses tofu rather than eggs as a base, but it is still a high-calorie indulgence, and uses heavy cream as a garnish.

French Lentil Salad
This salad has lentils, which are 27% protein, with lots of iron folate and fiber, tomatoes which have cancer fighting lycopene, and tofu, which is a heart helper with cancer fighting isoflavones.

Tagine of spring Vegetables with Spiced Tomato Broth and Couscous
This Mediterranean style vegetable stew is full of rich flavor and every ingredient has healthful nutrients.

Chicken Tagine with Chickpeas and Mint
This flavorful Mediterranean style chicken stew has some very healthful spices. The ginger and garlic are anti-inflammatory, the turmeric inhibits some cancers, and the cinnamon may healthfully moderate blood sugar for diabetics.

3 Bean Salad and Potato Salad with Sweet Red Pepper and Onion
These two salads from Rachel Rae are a more healthful than their traditional versions. The potato salad uses fresh herbs rather than mayonnaise for flavor, and the bean salad is loaded with fiber, iron, and B vitamins.

Root Vegetable Cassoulet
This cassoulet (bean stew) has all of the fiber and protein that make beans great, and vegetables like turnips that provide lots of Vitamin C, A, and K.

White Bean Tuna Salad
Here’s an easy salad loaded with protein, fiber, and healthful omega 3 fatty acids.

Peach and Blackberry Tart wtih Oatmeal-Cookie Crust
This is a slightly healthier version of a peach pie. The oatmeal cookies in the crust have a little more fiber and nutrients than a regular flour crust, and the peaches and blackberries are loaded with anti-oxidants.

Herbed Chicken Scalloppine
Here’s a simple and tasty chicken dinner that can be prepared in about 30 minutes that is relatively low in fat.

Turkey Tacos Picadillo
Here’s a tasty recipe for some turkey tacos. If you want to reduce the fat, serve the turkey filling over pita bread, or cous cous rather than the fried taco shell. The tomatoes and avocado add good nutrients and cheese good flavor, but remember that too many calories from any food lead to more body fat.

Chicken and Broccoli Stir-fry
Here’s a quick chicken stir fry with highly nutritious broccoli and bell pepper. If you want to make the flavor more intense, increase the volume of garlic, onion, and ginger, or add red pepper flakes. Serve it over brown rice, rather than white rice, so that you get more fiber and nutrients.

Black Bean Chili with Butternut Squash and Swiss Chard
Here’s a chili recipe that’s more nutritious than most. It not only has the protein and fiber from the beans, but it also has good vitamin C and iron from the chard and carotenoids from the butternut squash. Change the spices to suit your taste.

Cinnamon Apricot Oatmeal Cookies
Here’s a sweet recipe for apricot oatmeal cookies, with some of the less healthful ingredients replaced with more healthful ingredients. The title implies that there is cinnamon in the cookies, but there is no mention in the ingredient list of this glucose moderator. I’m sure the cookies would be tasty with the addition of a little cinnamon.

Sweet Potato Tofu and Kale Frittata
Here’s a recipe for a healthful frittata, with tofu and kale for extra nutrients. You can pack it for lunch alone, or put it on some crusty bread as a sandwitch.

Garlic and Black Pepper 10 Minute Marinated Salmon
Here’s a quick and tasty recipe for grilled salmon.

Blueberry-Orange Trifle
Here’s a tasty Blueberry-Orange Trifle from Tyler Florence, with some nutritious substitutions for some of the normally nutrition-less ingredients. Yogurt and ricotta cheese is a step up from custard or whipped cream, and blueberries are packed full of nutrients.

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