Healthy Choice Northwell - Winter edition - Northwell Health
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Winter
edition
Northwell
Healthy Choice
at Home
Well begins with We. At Northwell, we believe that your personal We hope you and your family enjoy warming up well-being is every bit as important as that to these winter recipes as much as we enjoyed of our patients. That is why it is our pledge to creating them for you. serve food that tastes good, is good for you, and supports the environment. Well-being is a journey we take together. Our Northwell Healthy Choice recipes offer delicious and nutrition-packed options for every meal. Developed by our chefs and registered dietitians, our recipes offer heart-healthy options that meet our Healthy Choice guidelines. 2
Created just for you
Meet Michelle
Michelle Milgrim, MS RD CDN is a registered dietitian and manager of
Employee Wellness at Northwell Health. She leads the system-wide
well-being effort to promote and inspire healthy eating and active
living from our team members to the communities that we serve.
Michelle is an active member of the Academy of Nutrition and
Dietetics as well as multiple practice groups including: Sports,
Cardiovascular and Wellness Nutrition; Food and Culinary
Professionals; and Weight Management. She holds a certificate of
training in adult weight management, as well as a master’s degree
from Columbia University in nutrition and public health.
She is passionate about helping people make healthier choices.
Michelle enjoys sharing her love of cooking, delicious food and
active living with others through programming, writing, and talks.
She hopes you enjoy these Healthy Choice recipes created just for you.
Michelle Milgrim, MS RD CDN
Manager, Employee Wellness
Northwell Health
“The key to making any change is to think small and be specific.
Remember, change does not have to mean restriction or taking away.
Think about new flavors or healthy foods you can add to your plate to
kickstart your healthy eating journey. Try these recipes for inspiration.
Whatever you choose, it is about you and reaching your goals.”
3
The Northwell Health
Food and Nutrition Commitment
Northwell has transformed the way we Northwell Healthy Choice: Our nutrition criteria embrace
national recommendations with delicious options available
buy, cook and serve food throughout daily in our cafeterias, coffee shops, vending machines and
our organization to support healing and catering. It is our pledge to serve food that tastes good,
is good for you, and supports the environment.
well-being, and to elevate the taste and
quality of foods we serve. Food is our Northwell Healthy Choice options provide:
most basic way to maintain good health, – Better quality calories. Better choices.
– Whole foods. Minimally processed.
prevent sickness and maximize clinical – Fresh baked. Never fried.
benefit. At Northwell, we see food as – More fiber. Less salt, less sugar and less saturated fat.
– More water, seltzer and unsweetened beverages.
health, and as medicine.
Chef excellence: We are raising the bar for chef
As the largest healthcare system in New York State, development, recruiting the future generation of chefs,
and as obesity and chronic disease continue to escalate, applying hospitality industry practices to our food
we have an imperative to provide fresh, healthy, and preparation, and celebrating the flavors of whole, fresh
great tasting food to the millions of lives we touch each ingredients. Our registered dietitians are an integral
year. We know that even small shifts in food choices part of the team to meet the healing and well-being
over time, including environmental reinforcement, can needs of our patients, visitors and team members.
support maintenance of healthy weights and reduce the
risk for chronic disease. Education: We understand that healthy habits begin in
the home. That’s why we provide our communities with
Our goal is to change how people think about food. opportunities to learn how to prepare foods in healthy
ways, taste new dishes, and learn about good nutrition
The transformation of our nutrition environment throughout their lifespan. Our teaching kitchens are a
is strategically focused on sourcing fresh products, popular, accessible tool to expand cooking confidence
reducing the amount of processed and frozen and learn about nutrition.
convenience foods served and incorporating healthy,
restaurant-quality cuisine that offers more nutritious Community: We are assisting patients who have
and delicious choices that support health and healing food insecurity by providing hospital-based access to
for every community we serve. emergency food, supporting their nutritional-related
conditions, and helping them navigate government and
We’re committed to replacing freezers with refrigerators; community resources. We further extend our reach
removing fryers; and replacing sources of added sugar to our community through policy and collaborations
with healthier options. To further advance our goals, we with local organizations, farmers, farmers markets, and
have implemented the following initiatives: Community Supported Agriculture offerings.
Michael J. Dowling
President and CEO
Northwell Health
4
Table of contents Winter salad with roasted apple and jalapeño vinaigrette . . . . . . . . . . . . . . . . 6 Roasted brussels sprouts with walnuts and apple cider vinaigrette . . . . . . . . 7 Chicken tortilla soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Butternut squash soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Stewed white beans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Turkey bolognese over zoodles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 One pot turkey taco bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Bonus Leaders’ favorite recipes! Michael Dowling’s bronzini with spinach and roasted potatoes . . . . . . . . . . 13 Michael Goldberg’s Buffalo chicken dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Healthy Choice tip: How to dice an onion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 At Northwell Health, we are working to change health care for the better. The implementation of a food and nutrition transformation is one of our key strategic commitments to keep our patients, team members and communities safe and well. 5
Long Island Jewish Medical Center with Chef Michael Parksdubose and
Registered Dietitian Geralyn LaVecchia
Winter salad with roasted apple & jalapeño vinaigrette
Pumpkin is full of beta-carotene, an Ingredients
antioxidant that helps protect your Salad
– 3 cups fresh kale leaves
cells from damage. The seeds contain – 2 ½ Tbs red quinoa, uncooked
zinc, which will help keep your immune – ⅔ cup pumpkin, diced
– ⅔ cup red onion, chopped
system strong throughout winter.
– ⅓ cup pumpkin seeds, raw
– ⅓ cup Craisins
Level: Medium Yield: 6 servings – 6 whole chicken breasts, boneless, skinless
Total: 2 hr 35 min Prep: 30 min Cook: 2 hr 5 min – 6 tsp olive oil
– 2 tsp parsley, chopped
Nutrition Facts (per serving) – 2 tsp scallions, chopped
457 Calories, 29.5g Total Fat (5g Saturated Fat), – 2 tsp chives, chopped
268mg Sodium, 31g Protein, 19g Carbs (2g Fiber, – Salt and pepper to taste
8g Total Sugar)
Vinaigrette
Micronutrients – ½ cup olive oil
Kale: Vitamin A, Calcium, Vitamin C – 3 Tbs balsamic vinegar
Pumpkin Seeds: Magnesium, Zinc, Vitamin E – ½ fresh jalapeño pepper, sliced
Pumpkin: Vitamin A, Potassium, Vitamin C – ⅓ cup red apples, peeled and diced
Quinoa: Magnesium, Iron, Folate – 3 tsp Dijon mustard
– ⅔ Tbs brown sugar
– ½ tsp salt
– 1 tsp pepper
Instructions
1. Chop parsley, scallions, and chives.
2. Marinate chicken in oil, salt, coarse black pepper,
and chopped parsley for at least 30 minutes.
3. Preheat oven to 300˚F. Oil and salt pumpkin seeds.
Lay on sheet pan, roast for 60 minutes, then cool.
4. Cook quinoa according to package, then cool.
5. Dice pumpkin and red onion to ½ inch. Increase
oven to 450˚F, roast for 35 minutes, then cool.
6. Grill marinated chicken over medium heat.
Once cooked, allow to cool and cut into ½ inch cubes.
7. Combine and toss all salad components in a bowl.
8. For vinaigrette, peel and dice red apples to ½ inch,
roast for 30 minutes in 350˚F oven, then cool.
Slice jalapeños, grill over medium heat until skin is
charred, then cool. Blend all vinaigrette ingredients
until smooth. Dress salad and enjoy!
6
Employee Wellness with Registered Dietitian Michelle Milgrim
Roasted Brussels sprouts
with walnuts and apple cider
vinaigrette
Take your Brussels sprouts up a notch
with the rich flavor, meaty texture, and
heart-healthy fats from walnuts.
This hearty side dish is an antioxidant-rich
addition to your holiday or any day table
that may help reduce inflammation and
Watch how-to now!
prevent cancer.
Level: Easy Yield: 4 servings Instructions
Total: 55 min Prep: 10 min Cook: 45 min
1. Preheat oven to 350°F.
2. Remove Brussels sprouts from the stalk. Halve or
Nutrition Facts (per serving with 2 Tbs dressing)
quarter the sprouts so that pieces are evenly sized.
358 Calories, 34g Total Fat (4g Saturated Fat),
Place cut sprouts on a sheet pan, toss with olive oil
364mg Sodium, 7g Protein, 14g Carbs (5g Fiber, 5g Sugar)
and lay in a single layer.
3. In a separate space on the same pan, place walnut
Allergens: Tree nuts (walnut)
halves in a single layer.
4. Toast walnuts until browned and fragrant, about
10 to 15 minutes. Remove walnuts from sheet pan
Ingredients when toasted and continue roasting Brussels sprouts.
– 1 stalk Brussels sprouts, sprouts removed (or about 5. Bake Brussels sprouts another 20 to 30 minutes
3 cups) until evenly browned.
– 2 Tbs olive oil 6. While sprouts are baking, combine vinegar, olive oil,
– 1 cup unsalted walnut halves mustard, honey, herbs, capers, pepper and salt in a jar.
Close with a tight lid, then shake to combine. Set aside.
For the apple cider vinaigrette 7. Chop toasted walnuts and set aside.
– ½ Tbs olive oil 8. Remove roasted sprouts to a bowl. Add walnuts and
– ¼ cup apple cider vinegar drizzle with 2 Tbs dressing. Toss to combine while
– 1 Tbs Dijon mustard warm, then enjoy! Refrigerate remaining vinaigrette
– 1 Tbs honey to dress salads or other roasted vegetable sides.
– 1 cup olive oil
– 1 tsp fresh thyme, chopped (or ½ tsp dried)
– 1 tsp fresh rosemary, chopped (or ½ tsp dried)
– 1 Tbs capers, rinsed and chopped
– 1 tsp black pepper
– Dash of salt
7
Peconic Bay Medical Center with Chef Chris Singlemann
Chicken tortilla soup
Skinless chicken breast is a lean protein
option that can transform a basic soup
into a complete and healthy meal.
Level: Difficult Yield: 4 servings
Total: 2 hr 5 min Prep: 25 min Cook: 1 hr 40 min
Nutrition Facts (per 8 oz. serving)
120 Calories, 4g Total Fat (1g Saturated Fat), 360mg Sodium,
9g Protein, 14g Carbs (2g Fiber, 3g Sugar)
Allergens: Milk
Ingredients Instructions
– Vegetable oil spray 1. Evenly coat tortilla strips with vegetable oil spray.
– 8 6-inch yellow corn tortillas, cut into ⅛ inch strips 2. Place in a single layer on sheet pans. Do not overcrowd.
– ½ tsp granulated garlic Bake in a preheated 400°F oven for 5 to 8 minutes,
– 8 oz. boneless skinless chicken breast or until crisp and lightly browned. Cool quickly.
– 1 ½ Tbs canola oil Place baked tortilla strips in a food processor.
– 2 ½ oz. yellow onion, diced Process until finely ground. Hold for use.
– 3 Tbs garlic, minced 3. Combine granulated garlic and pepper until well-
– ¾ tsp ancho chili powder blended. Sprinkle the seasoning on chicken to evenly
– ⅛ tsp chipolte chili powder coat. Marinate in the refrigerator for one hour.
– 1 ½ whole bay leaves 4. Preheat pan over medium heat. Place seasoned chicken
– ½ tsp ground cumin breasts, and brown for 2 to 3 minutes on each side.
– 6 oz. canned tomato puree 5. Place chicken on sheet pan. Finish cooking chicken
– 4 ¾ cup low sodium chicken broth in a preheated 400°F oven for 13 to 15 minutes, or
– 2 Tbs fresh cilantro leaves, chopped until fully cooked. Cool quickly. Dice the chicken into
– 2 Tbs plus 1 tsp corn starch ½ -inch cubes.
– 2 Tbs water 6. Heat large stockpot over medium-high heat. Add oil,
– ½ tsp salt onions and garlic. Sauté for 2 to 3 minutes, or until
– ¼ tsp black pepper aromatic and lightly browned.
– ½ cup cheddar cheese, shredded 7. Add ancho and chipotle chili powder, bay leaves and
cumin. Sauté for 1 to 2 minutes.
8. Stir in tomato puree and chicken broth. Bring to a
simmer.
9. Stir in finely ground tortilla until dissolved.
10. Combine cornstarch and water until well-blended.
Whisk into soup. Return to a simmer.
11. Stir in chicken and salt. Simmer for 2 minutes.
Keep hot before serving, and remember to remove
bay leaves before serving.
8
Employee Wellness with Registered Dietitian Michelle Milgrim
Butternut squash soup
Butternut squash makes for a naturally
smooth and decadently delicious base
for this creamy soup (without any cream).
With just a few spices and sweet apple,
this easy soup will become a mainstay
of your winter repertoire.
Level: Medium Yield: 6 servings
Total: 70 min Prep: 10 min Cook: 60 min
Nutrition Facts (per 12 oz. serving)
159 Calories, 5g Total Fat (1g Saturated Fat), Watch how-to now!
370mg Sodium, 3g Protein, 25g Carbs (6g Fiber, 9g sugar)
Allergens: Milk
Ingredients Instructions
– 1 butternut squash, quartered, seeds removed 1. Preheat oven to 400˚F.
– 1 large onion, diced 2. Cut squash in half. Cut each piece in half again.
– 3 garlic cloves, minced Using a spoon, scoop out seeds and stringy pieces.
– 2 apples, peeled and diced 3. Place squash cut-side down on a baking sheet
– 2 Tbs olive oil and bake until soft and fork-tender, about 25 to
– 32 oz. unsalted vegetable stock 30 minutes.
– 1 tsp Kosher salt 4. While squash is baking, prepare the other ingredients.
– 1 tsp ground cayenne Dice onion and apples, and mince garlic.
– 2 tsp smoked paprika 5. In a heavy-bottom pan over medium heat, add
– 1 tsp butter olive oil. Once hot, add onions and cook 3 to 5
– 1 tsp apple cider vinegar minutes, or until translucent.
– 4 tsp nonfat Greek yogurt (optional) 6. Add garlic and apples, stir and cover. Cook 10 to 15
minutes more.
7. Remove squash when fork-tender and turn
quarters over to cool. Once the squash is cool
enough to handle, scoop out flesh, add to your pot
and stir to combine ingredients.
8. Add vegetable stock, cover, then bring to a simmer,
allowing the flavors to combine, about 10 minutes.
9. Season with salt, cayenne and smoked paprika.
10. Remove the pot from the heat, puree until smooth,
then finish with butter and vinegar.
11. Serve with a dollop of nonfat Greek yogurt and a
sprinkle of cayenne, if desired, then enjoy!
9
Employee Wellness with Registered Dietitian Michelle Milgrim
Stewed white beans
Stewed beans are a hearty and healthy
dish filled with fiber and protein that
can be served as a side or a sauce over
your favorite whole grain. It’s a quick
and easy winter go-to to warm you up
from inside out.
Level: Easy Yield: 6 servings
Total: 30 min Prep: 5 min Cook: 25 min
Nutrition Facts per serving
178 Calories, 3g Total Fat (1g Saturated Fat),
288mg Sodium, 16g Protein, 29g Carbs (9g Fiber,
Watch how-to now!
4g Total Sugar)
Allergens: Fish
Instructions
1. In a large pan over medium heat, add olive oil.
Ingredients Once hot, add anchovies and cook until they
– 1 Tbs olive oil dissolve into a paste, about 3 minutes.
– ¾ oz. anchovies, rinsed and drained 2. Add onions and cook until translucent, another
– 1 onion, diced 5 minutes.
– 3 cloves garlic, minced 3. Add garlic and cook 3 minutes more until fragrant.
– 6 large tomatoes, chopped and roasted (or 1 can 4. Add roasted (or canned) tomatoes with all the
tomatoes) liquid and canned beans. Raise heat to a simmer
– 2 cans (15.5 oz. each) reduced sodium cannellini and cook another 15 minutes until reduced by at
beans, rinsed and drained least a quarter.
– 2 Tbs fresh parsley, chopped 5. Serve topped with chopped parsley.
10Turkey bolognese over zoodles
Swap zoodles and ground turkey for
pasta and red meat in this easy-to-
make dish. Feel good filling up on fresh
vegetables in this heart-healthy twist on
traditional bolognese sauce.
Level: Medium Yield: 4 servings
Total: 60min Prep: 15min Cook: 45min
Nutrition Facts per serving
385 Calories, 15g Total Fat (3.5g Saturated Fat),
187mg Sodium, 29g Protein, 32g Carbs (7g Fiber, Watch how-to now!
19g Total Sugar)
Ingredients Instructions
– 1 ½ Tbs olive oil 1. In a large pan over medium heat, add ½ Tbs of olive
– 1 onion, diced oil. Once hot, add diced onion, celery and carrots.
– 2 celery stalks, diced Cook until soft, about 15 minutes. Remove from pan
– 2 carrots, peeled and diced and set aside in a bowl.
– 1 lb ground turkey 2. In the same pan, add another ½ Tbs of olive oil.
– 1 tsp ground pepper Once hot, add ground turkey and begin to loosen
– ½ tsp dried oregano mixture and spread out across pan. Add pepper,
– ½ tsp ground cinnamon oregano, basil, cinnamon, and granulated garlic
– ½ tsp granulated garlic and onion. Cook mixture until turkey is no longer
– ½ tsp granulated onion pink, about 12 to 15 minutes.
– ½ cup low fat milk 3. To the meat mixture, add milk, tomatoes, white
– 1 can tomatoes wine, and celery and carrot mixture. Bring to a
– ⅔ cup white wine simmer and reduce by half.
– 2 yellow squash, spiralized 4. In another pan, add ½ Tbs of olive oil. Once hot, add
– 2 zucchini, spiralized spiralized zucchini and squash and cook until warm
– ¼ cup fresh parsley, chopped throughout and softened, about 12 minutes.
5. Serve sauce over zoodles, top with parsley and enjoy!
11Staten Island University Hospital with Loretta Desimone, PETO/Data Manager, with Michelle Milgrim, RD One pot turkey taco bowl Making your own homemade spice mixture puts you in control of the salt, spares you any added preservatives, and costs pennies compared to the single-serve packets on grocery store shelves. Seasoning mixtures can be stored in an airtight container in your pantry for up to six months. Level: Medium Yield: 6 servings Total: 40 min Prep: 15 min Cook: 25 min Watch how-to now! Nutrition Facts per serving 346 Calories, 14g Total Fat (3g Saturated Fat), 636mg Sodium, 22g Protein, 33g Carbs (6g Fiber, 3g Total Sugar) Ingredients Instructions – 1 Tbs olive oil 1. Combine all taco seasonings together in a container – 1 lb ground turkey or jar with a lid. Cover and shake well to combine. – 1 10 oz. package riced cauliflower Set aside 4 Tbs of seasoning for the taco bowl. – 1 15 oz. can reduced sodium black beans, drained Store the remaining seasoning mixture in a cool, – ½ tsp kosher salt dry place for up to six months. – ½ tsp fresh cracked black pepper 2. Warm oil in a large skillet over medium heat. – 1 ¼ cup (about ½ large) red onion When hot, add ground turkey and cook for 3 minutes. – 2 Tbs cilantro, chopped Stir in 4 Tbs taco seasoning and cook until fragrant, – 1 cup cherry tomatoes, halved about 2 minutes more. – ½ cup extra sharp cheddar cheese, shredded 3. Add in cauliflower rice and black beans, then raise – 6 oz. baked tortilla chips heat to medium-high. Stir to combine and cook Salt-free taco seasoning another 15 to 20 minutes, or until heated through – ¼ cup dark chili powder completely. – 2 Tbs cumin, ground 4. Serve hot in individual bowls, topped with diced – 2 Tbs garlic powder red onion and tomato, cilantro, 2 ½ tsp shredded – 2 Tbs onion powder cheese and 1 oz. tortilla chips. Enjoy! – 1 Tbs oregano, dried 5. Refrigerate leftovers in airtight container for up to – 1 Tbs paprika five days. 12
Bonus!
Leaders’ favorite
recipes
13Michael Dowling, President & CEO of Northwell Health, with Michelle Milgrim, RD
Bronzini with lemon caper, herb roasted potatoes and spinach
Bronzini is a heart-healthy flaky white
fish that is rich in omega-3 fatty acids.
Made with a touch of butter, this meal
has a rich, briny bite with less saturated
fat than the traditional version.
Level: Difficult Yield: 4 servings
Total: 45 min Prep: 15 min Cook: 30 min
Nutrition Facts per serving
551 Calories, 32g Total Fat (6g Saturated Fat), 441mg
Sodium, 24g Protein, 22g Carbs (5g Fiber, 2g Total Sugar)
Watch how-to now!
Allergens: Fish, Milk
Ingredients Instructions
– 2 bronzini filets, deboned, skin on 1. Preheat oven to 450˚F.
– ¼ cup olive oil 2. Quarter the potatoes, then place on baking sheet.
– 1 ½ Tbs capers, drained and chopped Toss with olive oil, rosemary, salt and pepper. Bake
– 1 lemon, juiced 20 to 25 minutes until tender and golden brown.
– 1 Tbs butter 3. While potatoes are roasting, quarter tomatoes and
– 3 Tbs parsley, chopped mince garlic, then set each aside separately.
For the herb roasted potatoes 4. In a heavy-bottom pot, heat olive oil, then add
– 1 ½ lbs baby medley potatoes, quartered garlic and cook on medium low heat until fragrant,
– 2 Tbs olive oil about 2 minutes. Add crushed red pepper flakes
– 1 ½ Tbs fresh rosemary, minced and cook 1 minute more.
– ⅛ tsp Kosher salt 5. Add tomatoes to the garlic and cook 10 to 12
– Fresh cracked black pepper to taste minutes, covered, until tomatoes are soft.
For the spinach 6. Stir in spinach to the tomatoes, cover, and cook 2 to
– 2 Tbs olive oil 3 minutes. Once the spinach is wilted, add the juice
– 3 garlic cloves, sliced of 1 lemon, stir, and remove from heat.
– 2 tsp crushed red pepper flakes 7. Completely dry both sides of the fish. In a nonstick
– 4 cup medley cherry tomatoes, quartered pan over medium high heat, add ¼ cup of olive oil.
– ¼ tsp Kosher salt Once the oil is hot, add filets skin-side down and
– 18 oz. fresh baby spinach cook 3 minutes. Flip and cook 30 seconds more, then
– ½ lemon, juiced remove fish from pan.
– Fresh cracked black pepper to taste 8. To make the sauce: add capers, lemon juice, and
white wine to the hot pan. Allow the liquid to reduce
by about half, then finish with butter and parsley.
9. Serve a half portion of fish with 1 Tbs sauce, along
with stewed spinach and roasted potatoes.
14Michael Goldberg, Executive Director at Long Island Jewish Medical Center, with
Registered Dietitian Michelle Milgrim
Buffalo chicken dip
Don’t give up on your favorite apps
this football season! You would never
know that our Buffalo chicken dip got a
heart-healthy makeover. Enjoy the same
creamy bite and tangy heat with much
less salt and saturated fat. Serve with
vegetable crudite and baked corn chips
for added fiber and vitamins.
Watch how-to now!
Level: Easy Yield: 12 servings
Total: 50 min Prep: 30 min Cook: 20 min
Nutrition Facts per serving with 1 oz. corn chips Instructions
268 Calories, 11g Total Fat (2.8g Saturated Fat),
1. In a heavy-bottom pan, place chicken breast and
305mg Sodium, 19g Protein, 21g Carbs (2g Fiber,
season with fresh cracked black pepper. Cover with
1g Total Sugar)
about ¼ inch of water, then put heat on high.
Bring to a boil, then reduce to a simmer for about
Allergens: Milk
15 to 20 minutes, or until chicken is cooked
through completely.
Ingredients 2. While the chicken is simmering, wash, peel and
cut of the ends of the vegetables. Slice them into
– 24 oz. boneless skinless chicken breast (about 3 crudite sticks and set aside.
breasts) 3. Preheat oven to 450˚F.
– 2 tsp black pepper 4. In a mixing bowl, add room temperature
– 5 oz. Neufchatel cheese (or reduced fat cream cheese) Neufchatel cheese, Greek yogurt, crumbled blue
– 1 cup nonfat Greek yogurt cheese, and hot sauce. Stir until well combined.
– 2 oz. blue cheese, crumbled 5. Removed cooked chicken to a separate bowl
– ¼ cup Texas Pete’s original hot sauce and shred.
– 3 carrots, washed and peeled 6. Add chicken to cheese mixture. Stir until well
– 3 celery sticks, washed and peeled combined, then transfer to a baking dish.
– 12 oz. blue corn chips 7. Bake at 450˚F for 15 to 20 minutes until bubbling.
– Tabasco sauce, optional Broil for an additional 5 minutes until
top is browned. Watch closely to prevent burning.
8. Optional: Top with a few dashes of Tabasco sauce.
9. Serve with vegetable crudite, baked corn chips
and enjoy!
15Healthy Choice tip: How to dice an onion
Onion is a common and versatile ingredient that forms the basis of many
dishes across cultures. Dicing an onion into small, same-sized pieces helps
the onion to cook evenly, maintain its natural sweetness and prevent burning
(as well as the bitter flavor it can impart).
Instructions
1. Find the onion’s root. 4. Once the peel is
removed, place the onion
cut-side down with the
root facing away from
(opposite)
your knife. Cut through
the stem-side creating
slices of even thickness
from bottom to top. Only
cut about 3/4 of the way through to the root. This
will keep the onion intact until dicing is done.
2. Slice through the root to
cut the onion in half.
5. Turn the onion 90
degrees so that root is
facing the top of your
cutting board. Cut same-
sized slices downward
through the onion from
one side to the other
only going about 3/4 of
the way to the root.
3. Slice off the end of stem side (opposite the root).
This will make it easier to grab and pull off the outer
onion peel. 6. Turn the onion back so that the root is facing away
from your knife. Cut same-sized slices downward
through the onion from stem to root. This will create
diced onion.
16Appendix
About Northwell Healthy Choice
Healthy eating is one Our Healthy Choice guidelines* provide:
of the most important – Better quality calories. Better choices.
– Whole foods. Minimally processed.
ways to achieve your – Fresh baked. Never fried.
best health. Our chefs – More fiber. Less salt, less sugar, less saturated fat.
and registered dietitians Guidelines
carefully design Healthy
Nutrient Meals** Snacks*** and sides
Choice food options
Calories ≤ 700 ≤ 250
especially for you, using
the latest, nationally Sodium ≤ 800 mg ≤ 250 mg
accepted nutrition Fiber ≥ 5g ≥ 2g
excludes gluten-free excludes gluten-free
guidelines to support
your healthy eating goals. Total Fat ≤ 35% of total calories
excludes foods higher in fat from
monounsaturated fat and omega-3 fatty acids
Saturated Fat ≤ 10% of total calories
excludes nuts, seeds, nut butters
Trans Fat None
Sugar ≤ 35% of total calories
excludes fruit
* Healthy Choice guidelines are based on the USDA Dietary Guidelines for Americans 2015.
** A meal is a main protein source (animal-based or vegetarian) with starch and vegetable
sides, or main sandwich or salad with a side.
*** Snacks include all pre-packaged snacks, cereals and desserts.
Northwell Health is committed to serving its patients, visitors and employees delicious,
high quality food and beverage that supports healing and well-being. The Northwell
Healthy Choice is our pledge to serving food that tastes good, is good for you and supports
the environment.
nh_011421
17Healthy eating supports our overall health and well-being. At Northwell, we see food as health, as medicine, and central to prevention. Through an ongoing food and nutrition transformation, we have implemented the Healthy Choice, to bring you food that tastes good, is good for you and supports the environment. Better quality calories. Better choices. We now serve antibiotic-free proteins, hormone free dairy and more fresh local veggies for better nutrition and food quality. Whole foods. Minimally processed. We’re providing cleaner food choices by eliminating artificial colors and flavors, trans fats, MSG and high fructose corn syrup from the foods we buy and serve. Fresh baked. Never fried. We’ve made the shift from deep frying to healthier cooking methods like baking and grilling, reducing fat, salt and calories. Our kitchens are committed to retiring their fryers. More fiber. Less salt, less sugar and less saturated fat. Nutrient dense foods such as fresh veggies, prepared meals that are lower in salt and unhealthy fat, support our focus on heart-healthy nutritional guidelines. More water, seltzer and unsweetened beverages. Fewer sugary snacks. We offer more water, seltzer and unsweetened drink choices, fewer sugary snacks and have reduced diet beverage portions to promote the health benefits of limiting added sugars and artificial sweeteners. 18
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