Throughout March, 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!
Asian Noodle Pasta Salad
1 ounce soy sauce
1 tablespoon red wine vinegar
1 tablespoon granulated sugar
1 tablespoon canola oil
3/8 teaspoon crushed red pepper flakes
1/8 teaspoon 100% pure sesame seed oil
1 ounce green onions, tops only, sliced
6 ounces linguine pasta, dry
1.To make the dressing, combine soy sauce, vinegar, sugar, vegetable oil, red pepper, sesame oil and green onion. Stir until well-blended.
2.Bring a quart of water to a boil. Cook the linguine until just tender. Rinse under running water and drain well.
3.Combine warm noodles and dressing. Toss evenly to coat. Cool quickly. Serve.
Baked Apple and Walnut Oatmeal
6.5 ounces oatmeal
4 ounces light brown sugar
2.5 ounces chopped walnut pieces
3.5 ounces raisins
1 teaspoon baking powder
2 teaspoons cinnamon
½ teaspoon kosher salt
4 ounces egg whites/egg substitute
2 cups fat-free milk
1 teaspoon vanilla extract
1.5 ounces melted margarine
10 ounces chopped Honeycrisp apple
1.Preheat oven to 350 degrees.
2.In a bowl, combine oats, brown sugar, walnuts, raisins, baking powder, cinnamon and salt until well mixed.
3.In another bowl, combine the egg, milk and vanilla until well-blended.
4.Pour egg mixture and melted margarine into dry mixture. Stir well.
5.Coat a baking dish with cooking spray. Evenly place the diced applies in the bottom of the pan. Then pour the oatmeal mixture over the apples.
6.Bake for 25 minutes or until a toothpick inserted in the center comes out clean.
7.Allow the dish to cool to room temperature before enjoying.
Cajun Turkey Wrap
1 whole-wheat tortilla
2 tablespoons Yogurt Remoulade (Recipe below)
2 tablespoons dry-roasted corn
2 ounces roasted Cajun turkey breast
1 lettuce leaf
1 slice heirloom tomato
2 tablespoons pickled red onions
Yogurt Remoulade Sauce
1 ¾ tablespoon plain non-fat Greek yogurt
Dash® Cajun spice blend
½ teaspoon hot sauce
¼ teaspoon granulated garlic
¼ teaspoon ground white pepper
1/3 teaspoon sliced green onion
1/3 teaspoon chopped fresh parsley
1/3 teaspoon whole-grain mustard.
1.To make the Remoulade Yogurt Sauce, combine sauce ingredients in a bowl.
2. Heat tortilla slightly to make pliable.
3. Spread the Remoulade over the center of the tortilla. Top with corn, turkey breast, lettuce, tomato and red onion.
4. Tuck in the left and right sides of the tortilla over the filling and roll to close. Slide diagonally and enjoy.
Fresh Fruit Cobb Salad
3 teaspoons fresh lime juice
1 ounce diced avocado
2 ounces spring mix
1.5 ounces toasted pumpkin seeds
1 ounce quartered fresh strawberries
2 ounces drained canned mandarin oranges
2 ounces diced golden pineapple
1 ounce fresh blueberries
2 ounces halved seedless red grapes
1.5 ounces Creamy Poppy Seed Dressing (recipe below)
Creamy Poppy Seed Dressing
3 teaspoons orange juice
3 teaspoons light mayonnaise
3 teaspoons light sour cream
¾ teaspoon honey1/8 teaspoon poppy seeds
3/8 teaspoon grated orange zest
1.To make the dressing, combine ingredients until well-blended.
2.Combine diced avocado with lime juice to prevent browning.
3.Place spring mix in bowl, top with pumpkin seeds and fruit. Drizzle dressing over salad and toss to combine.
For more cooking inspiration, visit the Nutrition and Recipes section on our blog, The Parkview Dashboard.
