2002 Volunteer Leader Training Guide
Functional Foods: Foods That Protect Your Health
Functional Foods Recipes
Handout 1
Kidney Bean and Rice Casserole
Prep Time: Quick -- less than 20 minutes
Recipe Type: Side Dish
Ingredients:
3/4 cup onion, freshly chopped or frozen
1/2 cup celery, chopped
2 cloves garlic
1 tablespoon margarine
1 can (15 1/2 oz) kidney beans, drained
2 cups cooked brown rice
2 tablespoons fresh parsley chopped (1 1/2 tsp dried)
1/8 teaspoon pepper
Preparation Method: Cook onion, celery and garlic in margarine until
tender. Remove garlic. Add remaining ingredients. Simmer together for about 5
minutes to blend flavors. Makes 4 servings.
Nutritional Information (per serving):
Calories: 260; Fat: 4 g; Calories from Fat: 15; Cholesterol: 0 mg; Fiber: 9 g;
Sodium: 260 mg
Recipe Source: Produce for Better Health Foundation/Polyps Prevention
Trial
Simply Delicious Spinach Salad
2 servings
From the Kitchen of Jenilee Lemmon
You'll Need:
1/4 lb fresh spinach (washed and torn into bite-size pieces, tough veins and
stems removed)
2 t canola oil
2 t cider vinegar
1/8 t black pepper
1 packet artificial sweetener
Imitation bacon bits (optional)
Take Out:
Colander
Measuring spoons
Dutch oven
Large, slotted spoon
Preparation Method: Wash spinach and tear into bite-size pieces; drain
in colander. Spinach can be stored several hours or overnight in large container
or plastic bag in refrigerator. Put oil, vinegar and pepper in Dutch oven; heat
to sizzling; turn off heat; add spinach a„d sweetener; toss to evenly distribute
hot dressing on spinach. Serve immediately. Sprinkle with imitation bacon bits,
if desired.
Nutritional Information (per serving):
Calories: 53; Carbohydrate: 2 g; Sodium: 45 mg; Fat: 4 g; Protein: 2 g;
Exchanges: 1/2 Vegetable, 1 Fat
Recipe Source: The Right Bite Cooking School
Potato Salad with Spinach
Prep Time: Longer -- more than 20 minutes
Recipe Type: Salad
Ingredients:
3 potatoes (medium), pared, diced into 1/2" cubes
1/4 teaspoon salt
1 egg (large)
1/4 cup lowfat sour cream
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 teaspoon sugar
2 teaspoons lemon juice
1/4 cup water
1 cup raw spinach, stemmed, washed and chopped
Preparation Method: Place potatoes in a 2- or 3-quart saucepan in
water to cover plus 1 inch. Add 1/4 teaspoon salt. Turn burner on high. Bring
potatoes to a rolling boil and reduce heat to low. Simmer until potatoes are
well done, approximately 10 minutes. Place egg in pan, cover with water. Cover
and quickly bring to just boiling. Turn off heat and let the egg stand, covered,
in the hot water for 15 minutes (Adjust time up or down 3 minutes for extra
large or medium eggs). While potatoes and egg are cooking, in a separate bowl,
whisk together lowfat sour cream, salt, pepper, sugar and lemon juice. Drain
potatoes and keep hot. Cool the egg and peel by cracking the shell on the side
of sink and then rolling the egg back and forth in the palms of your hands. At
this point, the egg shell should peel off easily. Rinse egg and dry. Separate
the white from the yolk by cutting the egg in half. Finely chop egg white. Set
aside in a small bowl. In a separate small dish, mash egg yolk with fork until
fine and crumbly. Set aside. Place spinach and 1/4 cup water in a 2- or 3-quart
saucepan. Boil for 3 minutes. Drain well and squeeze out excess water. Keep hot.
Toss spinach, potatoes and egg white together until well mixed. Keep hot. Pour
sour cream mixture over potato/spinach mixture and toss lightly. Put salad in a
serving bowl. Just before serving, sprinkle egg yolk over salad. Serve warm.
Makes 4 servings.
Nutritional Information (per serving):
Calories: 103; Fat: 2 g; Calories from Fat: 21; Cholesterol: 58 mg; Fiber: 1 g;
Sodium:312 mg
Recipe Source: Produce for Better Health Foundation/Carol Withers
Golden Fruit Salad
Prep Time: Quick -- less than 20 minutes
Recipe Type(s): Salad and Dessert
Ingredients:
1 golden delicious apple, cored and sliced
1 red delicious apple, cored and sliced
1 banana, peeled and sliced
1 cup red grapes, halved and seeded if necessary
Orange Yogurt Dressing
Lettuce
Preparation Method: Combine all fruits; mix well. Serve on lettuce
lined salad plates with Orange Yogurt Dressing. Makes 3 servings.
Orange Yogurt Dressing: Combine 2 cups plain low fat yogurt, 1-2
tablespoons orange juice and dash nutmeg; mix well.
Nutritional Information (per serving):
Calories: 138; Calories from Fat: 8; Cholesterol: 2 mg; Fiber: 4 g; Sodium: 28
mg
Recipe Source: Produce for Better Health Foundation
Melon with Blueberries
Prep Time: Quick -- less than 20 minutes
Recipe Type: Dessert
Ingredients:
1/2 cantaloupe
1/2 honeydew melon
2 cups watermelon cubes
1 cup blueberries
2 tablespoons honey
2 tablespoons lemon juice
2 tablespoons melon or orange liqueur (optional)
Fresh mint leaves
Preparation Method: Cut cantaloupe and honeydew melon into cubes or
balls. In glass serving bowl, combine cantaloupe, honeydew, watermelon and
blueberries. In small dish, combine honey and lemon juice; stir until mixed.
Blend in liqueur (if using). Pour over melons; toss to mix. Cover and
refrigerate until serving time. Serve in stemmed glasses and garnish with mint.
Serve at room temperature. Makes 6 servings.
Nutritional Information (per serving):
Calories: 120; Fat: 1 g; Calories from Fat: 7; Cholesterol: 0 mg
Recipe Source: Produce for Better Health Foundation/American Cancer
Society Cookbook
Watermelon Smoothie
Prep Time: No cooking
Recipe Type: Beverage
Ingredients:
2 cups watermelon, seeded chunks
1 cup ice, cracked
1/2 cup yogurt, plain
1 tablespoon sugar
1/2 teaspoon ginger, ground
1/8 teaspoon almond extract
Preparation Method: Combine all ingredients in blender container, blend
until smooth. Makes 2 servings.
Nutritional Information (per serving):
Calories: 115; Fat: 2 g; Calories from Fat: 13; Cholesterol: 0 mg; Sodium: 46 mg
Recipe Source: Produce for Better Health Foundation
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