Last month, our teams of dietitians and well-being experts hosted Tasting Tables in cafes across the Parkview Health system, promoting nutrition education and offering samples of healthful dishes to celebrate National Nutrition Month. Here, we’re sharing the prescriptions for some of those offerings so you can make them at home!
Greek Black Bean Burger
2 tablespoons Ricotta Lemon Herb Spread (recipe below)
1 Zucchini and Black Bean patty (recipe below)
1 whole-wheat hamburger bun
1 lettuce leaf
1 slice tomato
1 tablespoon feta crumbles
Ricotta Lemon Herb Spread
¼ teaspoon fresh lemon juice
½ teaspoon dry-roasted garlic
¼ teaspoon lemon zest
¾ ounce whole-milk ricotta cheese
1 1/8 teaspoon nonfat plain Greek yogurt
½ ounce shredded parmesan
Dashof salt
Dash of black pepper
Dash of Mediterranean seasoning
¼ teaspoon fresh parsley
Zucchini and Black Bean Patty
2 ¼ ounces black beans
1 1/8 ounces zucchini, shredded
½ ounce flaxseed
1/8 teaspoon Montreal Steak Seasoning
¼ teaspoon minced garlic clove
¾ teaspoon chopped cilantro
1. Combine Ricotta Lemon Herb Spread ingredients and set aside.
2. To make the Zucchini and Black Bean Patty, combine all ingredients in a mixing bowl. Spray a pan and heat over medium-high heat. Form the mixture into a patty and cook on both sides, pressing down to flatten, until cooked through.
3. To make the burger, add the Ricotta Lemon Herb Spread to the top bun. Place patty on bottom bun and top with veggies and feta.
4. Serve and enjoy.
Pumpkin and Chia Overnight Oats
1 ½ cups oatmeal
1 5/8 tablespoons chia seeds
1 5/8 cup almond milk, unsweetened
1 2/3 ounces maple syrup
3 ounces plain, nonfat Greek yogurt
1 ½ teaspoons pumpkin pie spice
6 ½ ounces canned pumpkin
1 ½ tablespoons toasted pumpkin seeds
1. Combine everything but the pumpkin seeds in a mason jar and stir well to mix. Place the lid on the jar and store in the refrigerator overnight.
2. When ready to eat, remove the lid and sprinkle pumpkin seeds on top. Enjoy.
Sweet and Spicy Asian Chicken Wraps
3 teaspoons hoisin sauce
¼ teaspoon harissa spice blend
1 flour tortilla
3 ounces Mushu Mulan Chicken Breast (recipe below)
6 ounces Mushu Mulan Vegetables (recipe below)
2 tablespoons Mushu Mulan Plum, Guava Aioli (recipe below)
2 ½ ounces Mulan Salad (recipe below)
Mushu Mulan Chicken
3 7/8 ounces boneless, skinless chicken breast
1 7/8 tablespoons hoisin sauce
¾ teaspoon harissa spice blend
¾ minced garlic clove
Mushu Mulan Vegetables
2 ounces fresh red peppers, julienned
1 ounce carrots, cut into matchsticks
1 ounce seedless cucumbers, julienned
2 ounces green onions, sliced
Mulan Mushu Plum and Guava Aioli
1/8 ounce purple plum
1 ¾ teaspoons guava paste
1/8 teaspoon harissa spice blend
1 1/8 tablespoons mayonnaise
1/8 teaspoon salt
1/8 teaspoon sugar
1/8 teaspoon black pepper
1. To make the Mushu Mulan Chicken, butterfly the chicken breast and wrap in plastic wrap. Use a meat mallet to pound the meat until ½-inch thick. In a stainless-steel bowl, combine all ingredients. Marinate chicken for at least 4 hours. Once ready, grill the chicken for 4 minutes on each side, or until cooked through.
2. To make the Mushu Mulan Vegetables, begin by blanching the carrots and peppers. Boil water and drop vegetables in for 30 seconds. Remove and drain. Combine blanced veggies with the rest of the Mushu Mulan Vegetable ingredients and set aside.
3. To make the Aioli, combine all ingredients and set aside.
4. To assemble the wrap, stir to mix hoisin and harissa spice blend. Spread mixture over tortilla. Layer on chicken, vegetables, aioli and salad. Fold ends and roll to encase ingredients.
For more cooking inspiration, visit the Nutrition and Recipes section on our blog, The Parkview Dashboard.
