137 23rd Street South, Suite 201   |   Sartell, MN 56377   |   (844) ED LEARN or (844) 335-3276   |   (320) 255-3236
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Peggy Imholte
Family Education/Wellness Specialist
(320) 255-3236 x 315
pimholte@resourcetraining.com

Martha Roth
Program Assistant and Trainer
(320) 255-3236 x 314
mroth@resourcetraining.com


Quinoa Black Bean Salad

Ingredients

  • 1/2 cup uncooked quinoa
  • 1 can black beans, drained & rinsed
  • 1/2 red bell pepper, diced
  • 1 Serrano pepper, minced
  • 1 cup corn (I used leftover grilled corn on the cob)
  • 1/2 cup diced red onion (or green onion for milder flavor)
  • 1/4 cup cilantro, chopped
  • 1 tbsp red wine vinegar
  • 5 tbsp lime juice
  • 1/4 cup olive oil
  • pinch of cayenne pepper
  • 1/2 tsp cumin
  • salt & pepper, to taste
Cook quinoa according to package directions. Place in a medium bowl. Add beans, peppers, corn, tomatoes, onion, and cilantro. Add red wine vinegar, and gently toss ingredients together.

In a small bowl, combine lime juice, olive oil, cayenne, and cumin. Drizzle over quinoa mixture, tossing as you go until evenly coated. Add salt and pepper to taste. Serve. Refrigerate leftovers.

Quinoa Salad with Peaches

  • 3/4 cup Quinoa
  • 1/4 cup minced red bell pepper
  • 1/4 cup chopped green onion
  • 3 tablespoons fresh lemon juice
  • 1 1/2 tablespoons olive oil
  • 1/2 teaspoon kosher salt
  • 1 1/2 teaspoons honey
  • 1/4 teaspoon black pepper
  • 1 sliced riped peach

Bring 1 1/2 cups water to a boil in a medium saucepan; add 3/4 cup uncooked quinoa. Cover, reduce heat, and simmer 20 minutes. Cool quinoa slightly. Stir in 1/4 cup minced red bell pepper, 1/4 cup chopped green onion, 3 tablespoons fresh lemon juice, 1 1/2 tablespoons olive oil, 1/2 teaspoon kosher salt, 1 1/2 teaspoons honey, 1/4 teaspoon black pepper, and 1 sliced riped peach. Yield: 4 servings (serving size: about 1 cup).



Marinades

ORANGE CHILI GINGER MARINADE

From www.Cooks.com
  • 1 cup orange marmalade
  • 1 cup ketchup
  • 1/2 cup wine vinegar
  • 2 tablespoons garlic, minced
  • 1 onion, finely minced
  • 1 tablespoon fresh ginger, minced
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin seed
  • 1 teaspoon crushed red pepper
  • 1 teaspoon each salt and crushed black pepper
Combine all ingredients and use for marinating beef, lamb, pork or chicken for 2-5 hours before grilling.
 

RED WINE MARINADE

From www.Cooks.com
  • 1 c. dry red wine
  • 2 tbsp. red wine vinegar
  • 2 cloves garlic, pressed
  • 1 tsp. oregano
  • 2 tbsp. vegetable oil
  • 1/4 c. Worcestershire sauce
  • 1/4 c. soy sauce
  • 1/2 c. Italian dressing
Combine all ingredients and mix well. Pour over steak and refrigerate for 1 hour, turning at least once before grilling.

BASIL BALSAMIC MARINADE FOR GRILLED FISH

From www.Cooks.com
  • 1/2 c. balsamic vinegar
  • 3/4 c. olive oil
  • Few drops hot pepper sauce
  • 1/4 c. minced fresh basil (or 1/8 c. dried)
  • Freshly ground pepper to taste
Use with a firm fleshed fish (swordfish, mahi mahi, salmon steaks). Whisk together the vinegar, oil and hot pepper sauce. Stir in the basil. Pour over fish and marinate about 45 minutes, turning once, before grilling.  
 
To read about Healthy Grilling, click here.

Guacamole Dip

Ingredients

  • 4 avocados, halved, seeded and peeled 
  • 1/2 medium onion, diced 
  • 2 Roma tomatoes, seeded and diced 
  • 3 tablespoon chopped cilantro 
  • 1 clove garlic, minced 
  • 1/2 teaspoon cayenne sauce
  •  Juice of 1 lime
  • 1/4 teaspoon kosher salt 
Directions
  1. In a large bowl place the scooped avocado, onion, tomato, garlic and hot pepper sauce. 
  2. Add lime juice. 
  3. Mash Lightly with a potato masher, leaving some chunks. 
  4. Note: Best if eaten within an hour of being prepared. If you are not serving right away, decrease the onion by half.
Nutrition Facts 

Serving size 1/8 of batch (1/4 cup)

Calories 120

  • Fat 10 g 15%
  • Sat Fat 1 g 5%
  • Mono Fat 7 g 
  • Poly Fat 1g 
  • Chol 0 mg 0%
  • Sodium 79 mg 3%
  • Total Carb 8 g 3%
  • Fiber 5 g 20%
  • Protein 2 g

Healthy Appetizers

Prosciutto Wrapped Figs

 

  • 4 large whole figs, quartered - or 16 small, whole mission figs
  • Laughing Cow light cheese
  • 1 (3 oz) pkg prosciutto
  • 3 TBSP honey
  • 1/4 tsp pumpkin pie spice
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and set aside. Cut a small hole with about 1/4 tsp of cheese. Slice prosciutto slices into strips. Wrap each fig with a prosciutto strip, covering the cheese filling. Tuck ends of prosciutto strips under each fig and/or secure with toothpicks, as needed. Place wrapped figs on prepared baking sheet, evenly spaced. In a small bowl, combine honey and pumpkin pie spice. Drizzle honey mixture evenly over figs. Place in oven on top rack and roast 8-10 minutes. Remove and serve immediately.

Nick's (not really) Original Apple & Blue Cheese on Organic Romaine

  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • 1 large red apple, finely chopped
  • 2 celery ribs, finely chopped
  • 3/4 cup crumbled blue cheese
  • 3 tablespoons mayonnaise
  • 4 heads Belgian endive, separated into leaves
  • 1/2 cup chopped hazelnuts, toasted
In a small bowl, combine lemon juice and water; add apple and toss to coat. Drain and pat dry. Combine the apple, celery, blue cheese and mayonnaise; spoon 1 tablespoonful onto each endive leaf. Sprinkle with hazelnuts. Yield: 32 appetizers.
 

Gooey Pizza Dip

  • 1 cup (8 oz) reduced-fat ricotta cheese
  • 1 cup fat-free mayonnaise
  • 1- 1/2 cups (6 oz) shredded part-skim mozzarella cheese, divided
  • 1/4 cup grated Parmesan cheese
  • 3/4 cup diced seeded plum tomatoes, divided
  • 1 can (2-1/2 oz) sliced ripe olives, drained, divided
  • 1/4 cup sliced turkey pepperoni
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 1/8 teaspoon crushed red pepper flakes
  • Assorted crackers
In a large bowl, combine the ricotta, mayonnaise, 1 cup mozzarella, Parmesan cheese, 1/2 cup tomatoes, 6 tablespoons olives, pepperoni, garlic powder, Italian seasoning and pepper flakes.
 
Spread into a 9-inch pie plate coated with cooking spray. Sprinkle with remaining mozzarella.
 
Bake at 350 degrees for 25-30 minutes or until edges are bubbly and top is golden brown. Sprinkle with remaining tomatoes and olives. Serve with crackers. Yield: 3 cups.
 

Marinated Cheese

  • 1/2 c. olive oil
  • 1/2 c. white vinegar
  • 3 T chopped fresh parsley
  • 3 T minced green onions
  • 1 T sugar
  • 3/4 t dried basil
  • 1/2 t salt
  • 1/2 t pepper
  • 3 cloves garlic, minced
  • 1 (2 oz) jar diced pimiento, drained
  • 1 - 5 1/2 x 2 x 1 inch block sharp cheddar cheese (8 oz) chilled
  • Fresh parsley garnish
Combine first 10 ingredients in a jar; cover tightly and shake to combine. 
 
Cut block of cheese in half lengthwise. Cut crosswise into 1/4 in thick slices, set aside. Repeat procedure with cream cheese. Arrange cheese slices alternately in a shallow baking dish, standing slices on edges. Pour marinade over cheese slices. Cover and marinate in refrigerator at least 8 hours.
 
Transfer cheese slices to a serving platter in the same alternating fashion reserving marinade. Spoon marinade over cheese slices. Garnish with parsley. Serve with assorted crackers. Serves 12-16. 
 

Orange Julius

  • 6 oz frozen orange juice, thawed
  • 1 cup 1% milk
  • 1 cup water
  • 1/2 cup Splenda
  • 1 tsp vanilla
  • 1/4 cup Egg Beaters
  • 10-12 ice cubes
Blend ingredients together in blender. Makes 5-9 servings.
 
Nutrition Facts per serving: Calories: 270. Fat: 2.5 g. Cholesterol: 10 mg. Protein: 14 g. Sodium: 255 mg. Carbohydrates: 41 g. 
 

Spinach Avocado Dip

  • 1/2 c. finely chopped shallots
  • 1 T minced garlic
  • 10 oz. spinach, rinsed well and drained
  • Coarse salt and pepper
  • 2 medium-ripe avocados, chilled
  • 1 c. nonfat Greek yogurt
  • 1 T plus 1/2 t fresh lemon juice
  • Sugar snap peas
Heat oil in large nonstick skillet. Cook shallots and garlic stirring often until tender. Add spinach and 3/4 t salt. Cook covered until wilted. Uncover and cook until liquid evaporates (about 7 minutes). Refrigerate until cool.
 
Meanwhile, puree avocados, yogurt, lemon juice and 1/4 t salt in food processor until smooth. Season with pepper. Finely chop spinach mixture. Stir in avocado puree. Serve with snap peas or bread. Nutrition Facts: 153 calories per 1/2 cup.
 

Cowboy Caviar

  • 3/4 c balsamic vinegar
  • 1/4 c sugar
  • 1/2 c olive oil
  • 1 tsp salt
  • 1 T water
  • 1 tsp pepper
Mix in saucepan. Boil 30 seconds. Cool.
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 or 2 jalapeno peppers
  • 1 onion
  • 2 cloves garlic
Chop finely.
  • 1 can black beans
  • 1 can pinto beans
  • 1 can black eyed peas
  • 1 can cannelloni beans
  • 2 cans shoe peg corn
  • 1/2 cup lime juice
  • Cilantro
Mix all and chill at least a few hours to blend flavors.
 
 

 

Black Bean & Corn Salsa

  • 1 can black beans, drained and rinsed
  • 1 can whole kernel corn (drained) or 1 1/2 cup frozen whole kernel corn, thawed
  • 1 cup* salsa (Thick & Chunky) - medium or hot
  • 1-2 T lime juice
  • 1 T dried cilantro (or 2 T fresh, chopped)
Gently mix all ingredients together and refrigerate several hours or overnight, so salsa is well-chilled before serving. Serve with your favorite chips.
 
Substitution ideas: You can omit the last 3 ingredients and instead stir 3/4 cup of your favorite BBQ sauce and 1/2 cup chopped purple onion. 
 

Crunchy Veggie Dip

  • 1-1/2 cup light sour cream
  • 1 cup light real mayonnaise
  • 1/2 cup broccoli, finely chopped
  • 1/2 cup carrots, finely chopped
  • 1 - 8 oz can water chestnuts, finely chopped
  • 1 - 4 oz packet Knorr's vegetable soup mix (dry)
Combine all ingredients in a large bowl. Refrigerate several hours (or overnight) before serving. This is an excellent, tasty dip for fresh veggies, chips and crackers. Yield: About 3 - 1/2 cups.

Mexican Mangos

 

2-3 Mangos
1 lime
Cayenne pepper to taste
  1. Peel and dice mangos
  2. Squeeze lime juice over the top
  3. Add pepper to taste.

Healthy Holiday Eating

 

Wellness Forum Holiday Recipes

An annual favorite is information on Healthy Holiday Eating. Diane Giambruno, R.D. from St. Cloud Hospital presented information and recipes. She also recommended:

  • be wary of liquid calories 
  • have healthy snacks on hand
  • use lower calorie substitutions in recipes
  • exercise to help balance your caloric intake. 
Click here to download the delicious recipes from the forum.