Recipes

B-WELLthy - Fresh Tomato Lime Salsa

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FRESH TOMATO LIME SALSA
Makes 6, ½ Cup servings.
You’ll forget salsa in the jar with this simple and refreshing salsa. All you need is six ingredients!

NUTRITION FACTS:
Calories – 35
Total Fat – 2.5g
Total Carbohydrate – 3g
Protein – 0g

INGREDIENTS:
• 1 ½ Cups Tomatoes (about 3), diced (Plum, Roma or other variety)
• 4 Tbsp. Onion, diced (white or red)
• 1 Jalapeño Pepper, seeds removed and finely minced
• 2 Tbsp. Cilantro, chopped
• 2 Tbsp. Lime Juice
• 1 Tbsp. Olive Oil
• OPTIONAL – Pinch of Salt
• OPTIONAL – Splash of Hot Sauce

DIRECTIONS:
• Cut tomatoes in half and squeeze them to remove the seeds. Discard seeds and dice the tomatoes.
• Gently mix all ingredients in a bowl.

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TRY IT!
This salsa goes great with scrambled eggs.

Photography and Video Editing by Katie Schmidt.
This recipe is adapted from “I Heart Vegetables,” page 56

B-WELLthy - Pepper Power Medley

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For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

PEPPER POWER MEDLEY
Makes 4-6, ½ Cup servings.
Serve this powerhouse of flavor, color and nutrition chilled with salad greens or as a warm side dish.

NUTRITION FACTS:
Calories – 60
Total Fat – 5g
Total Carbohydrate – 5g
Fiber – 2g
Protein – 1g

INGREDIENTS:
• 2 Tbsp. Olive Oil
• 2-3 Zucchini, sliced
• 3-4 Large, Bell Peppers, sliced (sweet red, yellow, orange or green)
• 1 Cup Red Cabbage, sliced
• 4 tsp. Apple Cider Vinegar (or other variety)
• Salt to taste
• Pepper to taste
• 1 Tbsp. Fresh Herbs, chopped (Basil or Thyme)
• OPTIONAL SPICY KICK – 2 tsp. Thai Curry Paste (green or red)

DIRECTIONS:
• In a large skillet, heat the olive oil until hot.
• Add in the sliced zucchini and peppers.
• Cook over medium heat, occasionally stirring for about 5 minutes.
• Add in the cabbage, apple cider vinegar, salt and pepper.
• Continue to cook for about 5 minutes longer or until the vegetables become tender, crisp.
• If desired, add in the fresh herbs and/or the curry paste.


Photography and Video Editing by Katie Schmidt.

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B-WELLthy - Spritely Green Bean Salad

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SPRITELY GREEN BEAN SALAD
Makes 6 servings.
This colorful salad is crisp and delicious. It’s the perfect summer salad with local garden green beans.

NUTRITION FACTS:
Calories – 90
Total Fat – 7g
Total Carbohydrate – 6g
Protein – 2g

INGREDIENTS:
Salad
• 2/3 lb. Green Beans, cut into 1-inch pieces
• 1/3 Cup Sliced Almonds
• 8 Cherry Tomatoes, halved
• ¼ Cup Red Onion, sliced
• 1 Tbsp. Fresh Basil (or ½ tsp. Dried Basil)
Dressing
• 2 Tbsp. Olive Oil
• 2 tsp. French Style Mustard (Dijon)
• Juice from 1 Lemon
• 1 tsp. Salt
• ½ tsp. Paprika
• ½ tsp. Dried Parsley (or 1 Tbsp. Fresh Parsley)

DIRECTIONS:
• Clean and snip ends of fresh beans. Cut into 1-inch pieces.
• Cook beans in water until tender crisp. Chill in ice water.
• Drain the beans and add the remaining ingredients.
• Serve with the mustard dressing.

Photography by Barb Brower.
Video Editing by Katie Schmidt.

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B-WELLthy - Strawberry Spinach Salad

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STRAWBERRY SPINACH SALAD
Makes 8 servings.
This rainbow-bright salad is bursting with good nutrition and fresh flavor. Add a protein such as grilled chicken or salmon for a perfect meal.

NUTRITION FACTS:
Amount per 1 cup serving.
Calories – 150
Total Fat – 11g
Total Carbohydrate – 10g
Dietary Fiber – 2g
Protein – 4g

INGREDIENTS:
Salad
• 8 oz. of Spinach or Mixed Greens
• 1 Cup Strawberries, sliced
• ½ Cup Fresh Blueberries
• ½ Cup Mandarin Oranges
• ¼ Cup Almonds, sliced
• ¼ Cup Pecans
• 3 oz. Crumbled Feta, Goat or Gorgonzola Cheese
• 2 Tbsp Green Onions, chopped
Dressing
• ½ Cup Orange Juice
• 3 Tbsp Olive Oil
• 2 Tbsp Apple Cider (or White) Vinegar
• ½ Tbsp Honey
• ¼ tsp Salt
• 1/8 tsp Pepper

DIRECTIONS:
• Combine all salad ingredients into a large bowl and set aside.
• In a medium bowl, combine all dressing ingredients.
• Whisk dressing ingredients together until fully combined.
• Pour dressing over salad. Toss to combine.

Photography by Barb Brower.
Video Editing by Katie Schmidt.

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B-WELLthy - Sweet Green Smoothie

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For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

SWEET GREEN SMOOTHIE
Makes 4 servings.

NUTRITION FACTS:
Amount per 1 cup serving.
Calories – 140
Total Fat – 2g
Saturated Fat – 0g
Trans Fat – 0g
Cholesterol – 0mg
Sodium – 30mg
Total Carbohydrate – 30g
Dietary Fiber – 5g
Total Sugars – 20g (Includes 0g Added Sugars)
Protein – 3g
Vitamin D – 0mcg
Calcium – 53mg
Iron – 1mg
Potassium – 353mg

INGREDIENTS:
• 2 Bananas, ripe and peeled
• 2 Apples, peeled and cores removed
• 2 Cups Spinach Leaves
• ½ Cup Orange Juice
• ½ Cup Low-fat Milk
• 2 Tbsp Ground Flax Seed
• 12 Ice Cubes

DIRECTIONS:
• Put all ingredients into a blender.
• Blend until smooth, scraping down the sides as necessary.
• Drink immediately or refrigerate and consume within 24 hours.

Photography and Video Editing by Katie Schmidt.

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B-WELLthy - Chocolate Peanut Avocado Truffles

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CHOCOLATE PEANUT AVOCADO TRUFFLES
Delicious morsels made with healthful fats (avocado) versus heavy cream. Serves 18.

INGREDIENTS:
• 1 Ripe Avocado
• 5 oz. Dark Chocolate or Semi-Sweet Chocolate Chips
• 2 Tbsp Creamy Peanut Butter (or shredded coconut)
• 2 Tbsp Brown Sugar
• 1/4 tsp Vanilla Extract
• 1/8 tsp Salt
• 2-1/2 Tbsp Unsweetened Cocoa Powder (separated)

DIRECTIONS:
• Cut avocado, remove pit and mash the flesh with a fork until completely smooth and lump free.
• Add to melted chocolate (melt slowly either in the microwave or on the stove, taking care not to burn it.)
• Stir in peanut butter, brown sugar, vanilla, salt and half of the cocoa powder.
• Mix together.
• Refrigerate for 30-45 minutes.
• Scoop into rounds or form balls with your hands.
• Roll each ball in the remaining cocoa powder until it is coated completely.

VARIATIONS:
Substitute 2 Tbsp peanut butter with fine minced almonds or other nuts.

ADDITIONAL INFORMATION:
The word “truffle” originates from the Latin word meaning “lump.” They resemble the gourmet mushrooms (truffles).

Photography and Video Editing by Katie Schmidt.

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