A Champion's Cookbook - A Champion's guide to living in the nation's healthiest community
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A Champion’s
Cookbook
A Champion’s guide to living in the
nation’s healthiest community
A compilation of Champion recipes
VEGAN MUSHROOM BARLEY SOUP DEC 2010
This recipe for a vegan mushroom barley soup, is taken from Judith Gethers', Ratners Meatless Cookbook, and INGREDIENTS
was featured at the Cafe this past fall. I love this soup, first for its nostalgia value, conjuring up a New York City,
long gone (Ratners was a dairy restaurant on Delancy Street that was, I believe, over 100 years old before it
closed its doors).
In a large saucepan, combine all ingredients, except 1 one pound can of tomatoes, diced
the baked onions, and bring to a boil. Reduce to a 2 quarts, water
simmer and cook for 1.5 hours. Add baked onions, 1 onion sliced
and stir. Serve piping hot. 12 mushrooms, sliced
1/2 cup, celery, chopped
I do hope V2020 Champions enjoy trying out this
1/2 cup of green pepper, chopped
soup. Vegetarian soups are hearty, healthy, and tasty
and we love to introduce our customers to this kind 1/2 cup, carrots, diced
of cooking for its simple, inexpensive and heart 1/2 cup, coarse barley
warming qualities. 1/2 cup small dried lima beans
1 cup dried mushrooms
2 tablespoons, salt
1/2 cup, baked onions (clarified butter,
onions, mixed, baked in baking pan for
1.5 hrs or until golden brown)
1/3 cup fresh dill, chopped
PER SERVING: 140 CALORIES; 5 CALORIES FROM FAT, .5 G FAT (0
G SAT); 0 MG CHOLESTEROL; 29 G CARBOHYDRATES; 6 G
SUGAR; 7 G PROTEIN; 8 G FIBER; 700 MG SODIUM
CHIXPEA A LA KING JAN 2011
This is a vegan (meatless/dairyless) entree' that Phil makes for family, friends and visitors to the Keene Commu- INGREDIENTS
nity Kitchen. Phil says this meal is enjoyed by hundreds regardless of it being meatless. "Give it a try," says Phil.
"You'll be surprised by the requests for seconds!"
2T olive oil, 2T Water, 1/2c each, sliced fresh mush- Fresh onions & mushrooms 1/2c each
rooms and chopped red onion- saute' until onions Olive oil 2T
are translucent. Blend the following for two minutes Water 3c & 2T
in blender until creamy. 3c. water, 1/2 c. raw Raw, unroasted, unsalted cashews
unroasted/unsalted cashew pieces, 1T & 1t. sesame 1/2c
seeds, 3T of "chix" style seasoning (found in most
Sesame seeds 1T & 1t
markets in the natural foods section, a meatless prod-
uct), 1/4 t sea salt, 3/4 t garlic powder, 1T each of "Chix" style seasoning 3T
onion powder and cornstarch. Sea salt 1/4 t
Garlic powder 3/4t
Cook over medium heat stirring constantly until Onion powder 1T
thickened. Add to this thickened mixture, 2c Cornstarch 1T
defrosted frozen green peas, the sauteed' mushroom Green peas 2c
& onions, 1/2 c chopped pimentos (roasted red pep- Chopped roasted red pepper 1/2c
pers will do) and 2c of canned, drained and rinsed Canned chickpeas, drained and rinsed.
garbanzo/chickpeas. Heat gently for several minutes
2C
until hot and serve over/with a healthy whole grain
side, like brown rice, whole wheat noodles or even
hearty whole grain bread.
PER SERVING: 400 CALORIES; 120 CALORIES FROM FAT, 14 G FAT
(2 G SAT); 0 MG CHOLESTEROL; 54 G CARBOHYDRATES; 12 G
SUGAR; 18 G PROTEIN; 15 G FIBER; 80 MG SODIUM
H E A LT H Y J A M A I C A N J E R K C H I C K E N FEB 2011
INGREDIENTS
Preheat oven to 350 °F. Combine all ingredients 1/2 tsp cinnamon, ground
except chicken in large bowl. Rub seasoning over 11/2 tsp allspice, ground
chicken and marinate in refrigerator for 6 hours or 11/2 tsp black pepper, ground
longer. 1 Tbsp hot pepper, chopped
1 tsp hot pepper, crushed, dried
Evenly space chicken on nonstick or lightly greased
2 tsp oregano, crushed
baking pan. Cover with aluminum foil and bake for 40
minutes. Remove foil and continue baking for an 2 tsp thyme, crushed
added 30-40 minutes or until the meat can be easily 1/2 tsp salt
pulled away from the bone with a fork. 6 cloves garlic, finely chopped
1 C onion, pureed or finely chopped
1/4 C vinegar
3 Tbsp brown sugar
8 pieces chicken, skinless
(4 breasts, 4 drumsticks)
PER SERVING: 140 CALORIES; 5 CALORIES FROM FAT, .5 G FAT (0
G SAT); 0 MG CHOLESTEROL; 29 G CARBOHYDRATES; 6 G
SUGAR; 7 G PROTEIN; 8 G FIBER; 700 MG SODIUM
A P P L E C U R RY R I C E MAR 2011
Spice it up! Put the salt shaker down, it's time to kick it up a little bit and add some spices to your life! This rice INGREDIENTS
dish introduces the crunch of fresh apples with a punch of curry flavoring.
Pour the water into a 2-cup glass measure and micro- 1/2 cup water
wave on high for 1 minute. Add the raisins and soak 1 Fuji apple, peeled, cored, and
for 5 minutes. Drain, and set aside. Place the oil, onion, chopped
curry powder, and pepper in a 2-quart microwavable 1/2 cup raisins
casserole and stir to combine. 2 Tbsp. vegetable oil
3 cups cooked brown rice (cooked in
Microwave on high for 2 minutes, or until the onions
are tender. Add the apple tossing well to coat; stir in 3/4 cup apple juice and 1 3/4 cups
the rice. Re-cover and cook on high for 3 to 5 water, 2 tsp. curry powder if desired)
minutes, or until rice is heated through. Add the 1/2 cup chopped onion
raisins. Re-cover and let stand for 2 minutes. Add salt 1/2 tsp. freshly ground black pepper
to taste, if desired, and serve. Makes 4 to 6 servings.
PER SERVING: 210 CALORIES; 50 CALORIES FROM FAT, 6 G FAT (.5
G SAT); 0 MG CHOLESTEROL; 39 G CARBOHYDRATES; 5 G
SUGAR; 3 G PROTEIN; 4 G FIBER; 5 MG SODIUM
C R E A M Y M A S H E D C AU L I F L OW E R APRIL 2011
Move over mashed potatoes, it's time to change over the carbohydrates with a new mashed vegetable! INGREDIENTS
Smashed cauliflower will give you the same great creamy texture, with the addition of vitamin C, magnesium, and
antioxidants! If you want to make your plate more colorful, try purple or orange cauliflower with this recipe!
Place cauliflower florets and garlic in a steamer basket 8 cups bite-size cauliflower florets
over boiling water, cover and steam until very tender, (about 1 head)
12 to 15 minutes. (Alternatively, place florets and 4 cloves garlic, crushed and peeled
garlic in a microwave-safe bowl with 1/4 cup water, 1/3 cup nonfat buttermilk (see Tip)
cover and microwave on High for 3 to 5 minutes.) 4 teaspoons extra-virgin olive oil,
divided
Place the cooked cauliflower and garlic in a food
processor. Add buttermilk, 2 teaspoons oil, butter, salt 1 teaspoon butter
and pepper; pulse several times, then process until 1/4 teaspoon salt
smooth and creamy. Transfer to a serving bowl. Freshly ground pepper to taste
Drizzle with the remaining 2 teaspoons oil and Snipped fresh chives for garnish
garnish with chives, if desired. Serve hot.
PER SERVING: 107 CALORIES; 7 G FAT (1 G SAT, 4 G MONO); 3
MG CHOLESTEROL; 10 G CARBOHYDRATES; 0 G ADDED
SUGARS; 5 G PROTEIN; 4 G FIBER; 339 MG SODIUM; 288 MG
POTASSIUM.
C A R R OT A N D R A I S I N S A L A D M AY 2 0 1 1
INGREDIENTS
In a medium bowl, combine shredded carrots, raisins, 3 large carrots, shredded
walnuts, celery, and coconut. Whisk together mayon- 1 cup raisins
naise, sour cream, vinegar, sugar, and salt. Stir dressing 1 cup walnuts
into carrot mixture. Chill a few hours before serving. ¼ cup finely chopped celery
May is National Vision month so eat your carrots for 2 tablespoons shredded coconut
better vision!
½ cup low fat mayonnaise
2 tbsps low fat sour cream
1 tbsp cider vinegar
½ tsp sugar
½ tsp salt
AMOUNT PER SERVING CALORIES: 386 | TOTAL FAT: 30.1G |
CHOLESTEROL: 13MG (6 SERVINGS)
BULGUR-CUCUMBER SALAD JUNE 2011
INGREDIENTS
Bring the water and a pinch of salt to a boil in a large 2 cups of water
saucepan. Add the bulgur, cover the pan, and cook 1 cup #2 medium or #3 coarse
over low heat for 15 minutes. Remove from the heat bulgur*
and let sit, covered, for 10 minutes, or until all the ¼ cup chopped fresh oregano
water is absorbed and the bulgur is the consistency of 2 scallions, white and tender green
cooked rice.
parts, chopped
Cool the bulgur to room temperature, fluffing occa- ¼ cup extra virgin olive oil
sionally with a fork. In a medium bowl, combine the 3 tbsp freshly squeezed lemon juice
oregano, scallions, olive oil, lemon juice, lemon zest, 1 tbsp grated lemon zest
cucumbers, pine nuts, feta cheese, red pepper, and 1 cup chopped English cucumbers
salt. Add the cooked bulgur and toss to combine. 1/3 cup toasted pine nuts
Season to taste with additional salt and red pepper. 1 cup crumbled feta cheese
¼ tsp ground red pepper
1 tsp sea salt
NUTRITIONAL ANALYSIS: PER SERVING (SERVING IS ½ CUP FOR
GRAINS) CALORIES: 467, FAT: 39G, SODIUM: 1005MG, CARB: 42 G,
PROTEIN: 13 G
B L AC K B E A N A N D G R I L L E D C O R N S A L A D J U LY 2 0 1 1
INGREDIENTS
Prepare barbecue (medium high heat). Brush corn 2 large ears of corn, husked
with 1 tbsp of olive oil. Grill corn until tender and 5 tbsps extra virgin olive oil, divided
brown in spots, turning occasionally, about 10 2 15 ounce cans of black beans,
minutes. Cool slightly. Cut off corn kernels; place in a rinsed and drained
large bowl. Add black beans, jicama, carrots, onions, 1 cup 1/3 inch diced and peeled
cilantro, and jalapenos and garlic.
*jicama
Whisk lime juice, lime peel, cumin, and remaining 4 ½ cup 1/3 inch diced and peeled
tbsp of oil in small bowl. Mix dressing into bean salad. carrots
Season with salt and pepper. Cover, chill. Let stand at 1/3 cup chopped red onions
room temperature for 1 hour before serving. Enjoy 1/3 cup chopped fresh cilantro
this quick and easy vegetarian and vegan salad! (8 2 Jalapeños peppers seeded and
servings) chopped
1 tsp garlic chopped
4 tbsp fresh lime juice
2 ½ tsp grated lime peel
¼ tsp ground cumin
PER SERVING: 590 CALORIES; 60 CALORIES FROM FAT, 7 G FAT (1
G SAT); 0 MG CHOLESTEROL; 100 G CARBOHYDRATES; 6 G
SUGAR; 33 G PROTEIN; 25 G FIBER; 55 MG SODIUM
2 4 K A R AT C A K E SEPT 2011
INGREDIENTS
Pour wet ingredients, into dry; stir in carrots and ½ c currants or raisins
raisins. Spread in 2 greased and floured 8" round pans. 1/3 cup orange juice
Bake 30-35 min, 350 degrees. Cool 10 minutes; 1 c w wheat pastry flour
remove from pans to wire racks. Everyone can enjoy 1 c unbleached white flour
this healthy carrot cake! 1 tsp baking soda
1 tsp baking powder
May top with Mori-nu vanilla pudding mates
8 oz. tofu cream cheese ½ tsp sea salt
8 oz. tofu sour cream 2 tsp cinnamon
½ tsp nutmeg
½ tsp cloves
Sift together the above dry ingredi-
ents
¼ c oil
1 c maple syrup
½ c vanilla soymilk
2 Tbsp reserved from raisin OJ
1 ½ tsp orange extract ( or orange
rinds)
PER SERVING: 160 CALORIES; 35 CALORIES FROM FAT, 4 G FAT (.5 ½ tsp vanilla
G SAT); 0 MG CHOLESTEROL; 31 G CARBOHYDRATES; 13 G
SUGAR; 2 G PROTEIN; 2 G FIBER; 15 MG SODIUM 2 c carrots, shreddedR OA S T E D B U T T E R N U T S Q UA S H A N D P E A R S OCT 2011
INGREDIENTS
Preheat oven to 375 degrees. In a rectangular baking 1 large butternut squash, peeled,
dish, quickly melt butter over low heat in the oven. cored and cut into ¾ inch cubes
Wth oven mitt, remove dish and add pears and 3 medium semi ripe Bartlett or Bosc
squash. pears (these firm-type pears hold up
better in cooking)
Season with salt, pepper and nutmeg; sprinkle all with
3 tbsp of butter
brown sugar. Add ¼ cup of the broth and bake for 1
hour, until tender, adding a little more broth if pan Salt and freshly ground pepper
juices become dry. Serve hot or at room tempera- Large pinch of freshly ground nutmeg
ture. Serves 4-5. 1-2 tbsp dark brown sugar, depending
on how sweet you like it
½ cup chicken broth
PER SERVING: 190 CALORIES; 60 CALORIES FROM FAT, 7 G FAT
(1.5 G SAT); 0 MG CHOLESTEROL; 33 G CARBOHYDRATES; 17 G
SUGAR; 2 G PROTEIN; 10 G FIBER; 160 MG SODIUMTURKEY SANDWICH WITH CRANBERRY CHUTNEY OCT 2011
Running out of ideas of what to do with the mounds of leftover turkey from Thanksgiving? This lean meat is low INGREDIENTS
in fat and an excellent source of protein, so don't let it go to waste!
Preheat broiler (with oven rack in middle position). 4 slices whole wheat bread
On each slice of bread, spread 1 teaspoon mayon- 4 teaspoons light mayonnaise
naise and then spread 1 teaspoon of honey Dijon 4 teaspoons honey Dijon mustard
mustard. Layer each slice with 1/4 of the baby spinach, 1 1/2 cups baby spinach leaves
3 ounces of turkey, and a slice of Swiss cheese. 12 ounces thinly sliced turkey
4 slices 1/3-less-fat Swiss cheese
Place sandwiches on a baking sheet and put in the
oven. Broil 2 minutes or until the cheese has melted. 4 teaspoons cranberry chutney or
Remove from heat; top each sandwich with a relish
teaspoon of cranberry chutney or relish, and serve
immediately.
CALORIES: 317 FAT: 9G PROTEIN: 36G CARBOHYDRATES: 23G
FIBER: 3GOATMEAL CHOCOLATE CHIP COOKIES DEC 2011
INGREDIENTS
Position racks in upper and lower thirds of oven; 2 cups rolled oats (not quick-cooking)
preheat to 350°F. Line 2 baking sheets with parch- 1/2 cup whole-wheat pastry
ment paper. Whisk oats, whole-wheat flour, 1/2 cup all-purpose flour
all-purpose flour, cinnamon, baking soda and salt in a 1 teaspoon ground cinnamon
medium bowl. Beat tahini and butter in a large bowl 1/2 teaspoon baking soda
with an electric mixer until blended into a paste. Add
1/2 teaspoon salt
granulated sugar and brown sugar. Beat in egg, then
egg white, then vanilla. Stir in the oat mixture with a 1/2 cup tahini
wooden spoon until just moistened. Stir in chocolate 4 tablespoons cold unsalted butter
chips and walnuts. With damp hands, roll 1 table- 2/3 cup granulated sugar
spoon of the batter into a ball, place it on a prepared 2/3 cup packed light brown sugar
baking sheet and flatten it until squat, but don't let the 1 large egg
sides crack. Continue with the remaining batter, spac- 1 large egg white
ing the flattened balls 2 inches apart. Bake the cookies 1 tablespoon vanilla extract
until golden brown, about 16 minutes, Cool on the 1 cup semisweet chocolate chips
pans for 2 minutes, then transfer the cookies to a
1/2 cup chopped walnuts
wire rack to cool completely. Let the pans cool for a
few minutes before baking another batch.
PER COOKIE: 102 CALORIES; 5 G FAT ( 2 G SAT , 1 G MONO ); 7
MG CHOLESTEROL; 14 G CARBOHYDRATES; 2 G PROTEIN; 1 G
FIBER; 45 MG SODIUM; 53 MG POTASSIUM.BLACK BEAN SMOTHERED SWEET POTATOES JAN 2012
INGREDIENTS
Prick sweet potatoes with a fork in several places. 2 medium sweet potatoes
Microwave on High until tender all the way to the 1 15-ounce can black beans, rinsed
center, 12 to 15 minutes. (Alternatively, place in a 1 medium tomato, diced
baking dish and bake at 425ºF until tender all the way 2 teaspoons extra-virgin olive oil
to the center, about 1 hour.) Meanwhile, combine 1/2 teaspoon ground cumin
beans, tomato, oil, cumin, coriander and salt in a
1/2 teaspoon ground coriander
medium microwave-safe bowl; microwave on High
until just heated through, for 3 minutes. (Alternatively, 1/4 teaspoon salt
heat in a small saucepan over medium heat.) 2 tablespoons reduced-fat sour cream
2 tablespoons chopped fresh cilantro
When just cool enough to handle, slash each sweet
potato lengthwise, press open to make a well in the
center and spoon the bean mixture into the well. Top
each with a dollop of sour cream and a sprinkle of
cilantro.
PER SERVING: 351 CALORIES; 7 G FAT ( 2 G SAT , 4 G MONO ); 6
MG CHOLESTEROL; 61 G CARBOHYDRATES; 0 G ADDED
SUGARS; 11 G PROTEIN; 12 G FIBER; 468 MG SODIUM; 541 MG
POTASSIUM.H E A R T H E A LT H Y L E A N L A S AG N A FEB 2012
INGREDIENTS
Preheat oven to 375°F. Spray a medium-sized non- Vegetable-oil cooking spray
stick skillet with cooking spray. Sauté onion for 2 1/2 cup chopped onion
minutes, then add turkey and cook an additional 5 to 1 lb ground turkey breast
7 minutes. Add tomato sauce, all seasonings and 3 cups tomato sauce
mushrooms and simmer 2 minutes. Remove pan 3 tsp Italian seasoning (or 1 tsp each
from heat. In a bowl, combine spinach, ricotta, and
dried basil, parsley, and oregano)
nutmeg. Bring a large pot of salted water to boil.
Cook pasta according to package directions until al 1/4 tsp freshly ground black pepper
dente. 1/4 tsp garlic powder
1/2 cup chopped mushrooms
Drain and rinse with cool water. Coat a 9" x 13" 6 cups chopped fresh spinach (or
baking pan with cooking spray. Arrange 1/3 lasagna chard)
noodles (3 noodles) on the bottom of the pan. 2 cups fat-free ricotta
Spread a layer of ricotta mixture, then turkey mixture, 1/4 tsp nutmeg
then 1/3 mozzarella. Repeat layers, ending with moz- 1 package whole-wheat lasagna
zarella. Bake 20 to 25 minutes or until cheese bubbles.
noodles(about 8 oz, or 9 noodles)
Cool at least 5 minutes before cutting.
2 cups (8 oz) shredded part-skim
mozzarella
PER SERVING: 300 CALORIES; 80 CALORIES FROM FAT, 9 G FAT (4
G SAT); 50 MG CHOLESTEROL; 31 G CARBOHYDRATES; 10 G
SUGAR; 20 G PROTEIN; 5 G FIBER; 1380 MG SODIUMYou can also read
