Healthy Recipe Book: Eat Well For Life

HEALTHY RECIPE BOOK

Eat Well For Life

NUTRITIONAL GUIDANCE AND RECIPES FOR MANAGING HEALTH CHALLENGES

LIVE WELL

ENGLEWOOD HEALTH

In our busy, fast paced lives, convenience often comes before quality. The importance of wholesome, nutritious food can easily be overlooked in favor of quick and easy. We see the impact of this as obesity and chronic conditions continue to rise. We are faced with a powerful truth: what we eat has a profound impact on our health. The foods we consume are not just fuel; they are the building blocks of our health and wellbeing. Our goal should not just be to live long, but to live well. This cookbook is about more than recipes. It’s about embracing small, but intentional changes that can lead to lasting improvements in our overall health. It’s more important than ever to rediscover the simple, nutrient-dense ingredients that have sustained generations before us. Whole grains, vibrant fruits and vegetables, lean proteins, and healthy fats are the pillars of a diet that can nourish and empower our bodies to thrive. You don’t need to make drastic overhauls or continue chasing the latest diet trend. Instead, by making small changes, like swapping refined sugars for naturally sweet fruits or meal prepping instead of ordering takeout, you can create a foundation for wellbeing. These small changes add up over time, resulting in benefits for our energy, our mood, and our longevity. Wherever you are on your health journey, Eat Well For Life will help bring you back to wholesome cooking in an approachable and simple way. We hope this book serves as a valuable tool in your lifelong journey of health, happiness, and wholesome living.

The Englewood Health Live Well Team

As Medical Director of Team Wellness Primary Care Practice at Englewood Health, I'm thrilled to endorse this cookbook. It perfectly aligns with our focus on empowering patients to make easy and effective choices for better health and wellness. This cookbook is a valuable tool for anyone looking to improve their well- being through nutrition. Paul Foster, MD, FACP, ABOM Medical Director The Team Wellness Primary Care Practice Englewood Health "

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Contents Nutrition Basics: Tips & Tools The Balanced Plate 6 Portion Size 9 Planning 10 Budgeting 12 Shopping 14 Healthy Substitutions 16 Measurements 17 Stocking Up 18 Reading Nutrition Labels 21

Supporting Health Challenges

Recipes Breakfast Proteins

29 43 89

Grains & Starches

Dressings Vegetables

105 109 143 157 172 174

Desserts

Snacks

Food-Drug Interaction Chart

Index

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Nutrition Basics: Tips & Tools

The Balanced Plate

Portion Size

Planning

Budgeting

Shopping

Healthy Substitutions

Measurements

Stocking Up

Reading Nutrition Labels

The Balanced Plate

Carbohydrate Foods

Vegetables

Protein Foods

Water 0-Calorie Drink

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Vegetables Any vegetable or 100% vegetable juice counts toward your vegetable intake. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into five subgroups: dark- green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Just be sure they take up about half of your plate! Protein Foods Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Meat and poultry choices should be lean or low-fat. Young children need less protein, depending on their age and calorie needs. Vegetarian protein options include beans and peas, processed soy products, and nuts and seeds.

Everything you eat and drink over time matters. The right combination can help you be healthier now and in the future. Start with small changes to make healthier choices you can enjoy. Find your healthy eating style and maintain it for a lifetime. This means:

• Make half your plate fruits and vegetables. • Focus on whole fruits, and vary your vegetables. • Make half your grains whole grains. • Move to low-fat and fat-free milk or yogurt. • Drink and eat less sodium, saturated fat, and added sugars. • Vary your protein routine.

Carbohydrate Foods Whole Grains

Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm (middle, starchy part). Examples of whole grains are whole wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice. Healthy Starches Many types of starches—also known as complex carbohydrates— contain a wealth of beneficial nutrients, including fiber, vitamins, minerals, and phytonutrients (chemical compounds produced by plants), making them a valuable part of a healthy diet when consumed in moderation. Pick and choose which starches to include in your diet, limiting processed, refined starches in favor of nutrient- dense options such as whole grains and starchy vegetables (sweet potatoes and winter squash) and legumes (beans and lentils).

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Portion Size Visual Guide Using Your Hands

Palm Equal to 3 ounces is a portion of protein like red meat or chicken.

Fist Equal to 1 cup is a portion of rice, fruits, or vegetables.

Cupped Hand Equal to 1/2 cup or 1 ounce is a portion of snacks like nuts or dried fruits.

Thumb Equal to 2 tablespoons is a portion of dairy and peanut butter.

Planning The Secret To Successful Meals

Before making a grocery list, write down meals you want to make this week. Buying for the week means you’ll make fewer shopping trips and buy only the items you need.

Below are some basic tips for creating your menu and grocery list: • Create a list of healthy recipes to try.

• See what you already have. You can save money by using these items in the upcoming week’s meals. • Use a worksheet to plan your meals. It’s a great way to organize your week and figure out what items you need to buy. • Think about your schedule. Choose meals you can prepare easily when you do not have a lot of time. You also can prepare meals in advance to heat and serve on your busiest days. • Plan to use leftovers. Use larger recipes with enough servings for multiple meals to reduce the number of ingredients you need to buy and save time having to prepare another meal.

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Budgeting Get The Most For Your Money

Eating healthy, nutritious foods can sometimes be more expensive, but there are many ways to save money on the foods you eat. The three main steps are: planning before you shop, purchasing items at the best price, and preparing meals that stretch your food dollars. Plan Before heading to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or soups, which “stretch” expensive items into more portions. Check to see what foods you already have and make a list of what you need to buy. Get the Best Price Check the local newspaper, online, and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop regularly. Look for specials or sales on meat and seafood—often the most expensive items on your list. Also look for store-name brands. Compare and Contrast Locate the unit price on the shelf directly below the product. The unit price is the price per unit of weight or measurement—often per ounce. Use it to compare different brands, as well as different sizes of the same brand, to determine which is the best buy. Buy in Bulk It is almost always cheaper to buy foods in bulk. Smart choices are large containers of low-fat yogurt and large bags of frozen vegetables. Before shopping, remember to check if you have enough freezer space.

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Convenience Costs… Go Back to the Basics Convenience foods like frozen dinners, precut fruits and vegetables, and takeout meals often cost more than if you were to make them at home. Take the time to prepare your own—and save! Easy On Your Wallet Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy cabbage, sweet potatoes, or low-sodium canned options. As for fruits, apples and bananas are good choices. Cook Once… Eat All Week! Prepare a large batch of favorite recipes on your day off, and double or triple the recipe. Freeze in individual containers. Eat them throughout the week, and you won’t have to spend money on takeout meals. Get Creative with Leftovers Spice up your leftovers—use them in new ways. For example, try leftover chicken in a stir-fry, over a garden salad, or in chili. Remember, throwing away food is throwing away your money! Eating Out Restaurants can be expensive. Save money by getting the early bird special, going out for lunch instead of dinner, or looking for “2 for 1” deals. Ask for water instead of ordering other beverages, which adds to the bill. Portion Power Start downsizing to healthy portions and your body will too. Learn to “eyeball” your food to gauge what’s too much—and what’s just right. Use smaller plates at home to serve your meals: your plate will look full, but you’ll be eating less.

Shopping Find Creative Ways To Use Healthy Foods Mix It Up with Fruits and Vegetables Fresh, frozen, or canned fruits and vegetables can help stretch meals and make you feel fuller longer. • Mix in vegetables with rice, beans, or pasta. • Create a stir-fry with whole-grain rice and vegetables. • Add vegetables to casseroles or to any main dishes made with ground beef, shredded chicken, or tuna. • Add vegetables to soups. • Add fruit to salads. • Add fruit to oatmeal or yogurt. Calcium-Rich Dairy Low-fat milk, yogurt, and cheese help keep your bones and teeth strong and your heart healthy. • Make meatloaf or hamburgers with 1⁄4 to 1⁄2 cup dry milk per pound of meat. • Cooked cereal: Add 1⁄4 to 1⁄2 cup milk to each cup of cereal or oatmeal before cooking.

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Great Grains Grains and breads provide energy and add nutrition to meals. Remember to make half your grains whole grains! • Add brown rice to soups and stews. • Top whole wheat bread slices with tomato sauce, spinach leaves, and cheese to make mini pizzas. • Use whole wheat pasta and add leftover vegetables to your usual sauce. • Top a yogurt and fruit parfait with crushed whole-grain cereal. • Toast whole wheat bread in the oven, then chop to use as croutons in salad.

Protein Power Lean protein helps you feel full and provides energy.

• Use canned peas or beans as toppings on salads and side dishes. • Spread pinto or black beans with salsa on a corn tortilla, or eat with baked tortilla chips. • Add canned tuna to peas and rice. • Add canned chicken or turkey to grilled cheese sandwiches. • Add tuna or salmon to pasta dishes or macaroni and cheese. • Use peanut butter to top toast or whole pieces of fruit. • Make a peanut butter smoothie with low-fat milk, banana, and ice. • Make oatmeal with low-fat milk instead of water, for a boost of protein.

Healthy Substitutions Use this chart when you do not have an item for a recipe you want to make, or to make a recipe healthier.

If you do not have…

Use instead…

1 cup breadcrumbs, dry

¾ cup crushed cereal or crackers or rolled oats

14.5-oz. can broth (chicken or beef)

2 beef/chicken bouillon cubes + 2 cups water

1 cup milk

⅓ cup nonfat dry milk + 1 cup water

1 cup sour cream

1 cup plain yogurt

15-oz. can tomato sauce

6-oz. can tomato paste + 1 cup water

1 cup buttermilk

1 Tbsp. white vinegar or lemon juice + 1 cup milk

1 cup mayonnaise

1 tsp. Dijon mustard and 1 cup yogurt

1 cup vegetable oil

½ cup applesauce/fruit purée (for baking)

1 clove garlic

1 tsp. garlic powder

1 egg

1 tsp. flaxseed + 3 tsp water

1 tsp. lemon juice

⅛ tsp. vinegar

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Measurements Use these simple hints for measuring ingredients and reading recipes.

Measurements

Conversions

t or tsp. = teaspoon

1 Tbsp. = 3 tsp

T or Tbsp. = tablespoon

1 fl oz. = 2 Tbsp.

c = cup

¼ c = 4 Tbsp.

pt = pint

⅓ c = 5 Tbsp. + 1 tsp.

qt = quart

½ c = 8 Tbsp.

fl = fluid

⅔ c = 10 Tbsp. + 2 tsp.

oz. = ounce

¾ c = 12 Tbsp.

lb. = pound

1 c = 16 Tbsp.

gal = gallon

8 fl oz. = 1 c

pkg or pk = package

1 pt = 2 c

gm or g = gram

1 qt = 2 pts

hr = hour

4 c = 1 qt

min = minute

1 gal = 4 qts

doz = dozen

16 oz. = 1 lb.

°C = degrees Celsius

°F = degrees Fahrenheit

Stocking Up Keep these nutrient-rich staple foods on hand for quick, easy, and healthy dinners.

In Your Cupboard m canned beans: low-fat refried beans, black beans m canned tuna, packed in water m canned vegetables (low salt or no salt) m canned fruit in 100% fruit juice m chili powder or no-sodium chili seasoning packet m instant brown rice m non-stick cooking spray m vinegars – balsamic, red or white wine, cider, rice m reduced sodium canned or boxed broth and recipe-ready soups m flavored whole-grain mixes such as couscous and quinoa m whole wheat pasta m garlic powder or fresh garlic

In Your Refrigerator m shredded low-fat or reduced- fat cheddar cheese m shredded part-skim mozzarella cheese m eggs m vegetables of choice (e.g., red onion, celery) m light sour cream or plain yogurt m light mayonnaise m whole wheat or corn tortillas m whole wheat English muffins m low-sodium teriyaki sauce In Your Freezer m frozen stir-fry vegetables m frozen bell pepper strips m frozen vegetable medley m frozen corn m frozen lean meats, raw (e.g., chicken tenders, 95% lean beef, lean pork, or fish)

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Reading a Nutrition Label

1. Pay attention to serving size.

2. Consider the calories per serving.

3. Nutrients to get less of: SATURATED FAT SODIUM ADDED SUGAR

4. Nutrients to get more of: FIBER PROTEIN VITAMINS & MINERALS

5. Review % Daily Value (DV) • 5% DV or less of a nutrient per serving is considered low • 20% DV or more of a nutrient per serving is considered high

Supporting Health Challenges

The Power of Choice Managing your health starts with understanding what is within your control. You have the power to influence your health through daily decisions such as your physical activity, nutrition, stress management, sleep habits, and tobacco and alcohol consumption. Nutrition, in particular, plays a critical role in managing health challenges. Making informed food choices can be a valuable part of your self- care strategy.

Good nutrition is a cornerstone of

chronic condition management,

helping to reduce symptoms, slow disease progression, and improve overall quality of life.

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Nutritional Guiding Principles: Focus on a few core guiding principles

1 2 3 4 5 6 Focus on balance rather than restriction to create lasting satisfaction and sustainable habits Approach meals with balance and Prioritize whole and plant-based foods versus processed foods

Cook at home more often to maintain control over ingredients

Use nutrition labels to eliminate the guesswork around ingredients, including those that need to be minimized such as sodium and added sugars

Stay hydrated Maintain intentional and consistent water intake throughout the day.

intentionality to ensure a mix of nutrients that provide steady energy

Health Condition Chart Each recipe in this cookbook is thoughtfully designed to support overall health and can be enjoyed by everyone. In addition, certain recipes offer targeted benefits for specific health challenges due to their unique nutritional composition. The icons noted in the charts serve as a quick reference guide, highlighting recipes that are especially supportive for particular conditions based on key nutritional factors.

Use the charts as a simple guide to help you find recipes that may be especially supportive for your goals.

*Please consult your healthcare provider before making significant dietary changes

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Health Challenge Legend As you explore the recipes, note the health challenge icons accompanying many of the recipes. These notes reflect helpful tips and insights from the Live Well dietitians.

Inflammation Foods rich in omega-3 and antioxidants

Prediabetes and Diabetes Carbohydrates higher in fiber, minimal added sugars, plant-based, and lean proteins

Cardiovascular Lean proteins, fruits and vegetable, and rich in omega-3

Cancer Plant-based and some dishes rich in omega-3

Healthy Aging Plant-based, rich in omega-3, calcium, magnesium, and vitamin D

Weight Management/ Obesity Plant-based, rich in omega-3, calcium, magnesium, and vitamin D

Diabetes can be a difficult disease to manage, but it also is unique in that people affected often have a great deal of power over what direction it takes, especially for prediabetes and type 2 diabetes. By choosing the best options available to you in terms of healthier foods, working on stress reduction, and aiming to optimize your activity levels, you can truly affect the entire course of those conditions. In the case of prediabetes in particular, it can be entirely reversed by a person truly dedicating themselves to changing those aspects of their lives. Many other diseases do not give us that option. Anita Ramsetty, MD, MPH Endocrinologist & Director of Health Equity Englewood Health

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Recipes Breakfast

Proteins

Grains & Starches

Dressings

105

Vegetables

109

Desserts

143

Snacks

157

Food-Drug Interaction Chart

172

Index

174

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Breakfast

Veggie Fritatta

Mini Quiche

Yogurt Parfait

Overnight Oats

Raspberry Smoothie

Banana Smoothie

Green Smoothie

Turkey Sausage

Pumpkin Muffins

Breakfast Toasts

RECIPE NAME

INFLAMMATION

PREDIABETES/DIABETES

Veggie Fritatta (32)

Mini Quiche (33)

Yogurt Parfait (34)

Overnight Oats (35)

Raspberry Smoothie (36)

Banana Smoothie (36)

Green Smoothie (37)

Turkey Sausage (38)

Pumpkin Muffins (39)

Breakfast Toasts (40)

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WEIGHT MANAGEMENT/ OBESITY

CANCER

CARDIOVASCULAR

HEALTHY AGING

No-Bake Veggie Frittata (2 Servings)

INGREDIENTS 4 eggs Salt and pepper to taste 1⁄2 tsp. garlic powder 1⁄2 Tbsp. olive oil 1⁄2 small onion, finely diced 2 cups kale, torn (from 1 small bunch of kale) or baby spinach 1 plum tomato, sliced 3 – 4 Tbsp. shredded fresh mozzarella cheese

INSTRUCTIONS 1. Crack the 4 eggs into a bowl. Add a pinch of salt, pepper, and garlic powder. Beat the eggs with a fork or whisk until well combined. 2. Heat olive oil in an 8- or 9-inch nonstick skillet over medium heat. Add the diced onion and cook for 2 – 3 minutes, or until softened. 3. Add the torn kale leaves and cook uncovered for 2 – 3 minutes. Season with salt and pepper, stir, and then cover the pan for 1 minute to help the kale cook down. (If using spinach instead of kale, add it now and cook just until wilted.) 4 . Lower the heat to the lowest setting. Pour the beaten eggs evenly over the greens and gently spread with a spatula. Press down any greens sticking out of the egg mixture. 5. Arrange the sliced tomatoes over the top. Sprinkle with mozzarella cheese. 6. Cover the skillet with a lid and cook over low heat for about 5 minutes, or until the eggs are fully set. To boost this recipe’s heart healthy properties, swap full-fat mozzarella cheese for reduced fat. You can also make this even more blood-sugar friendly by increasing its protein intake with some cottage cheese. NutritionNotes

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Southwest Mini Quiche Bites (6 Servings)

INGREDIENTS Olive oil cooking spray 1 Tbsp. olive oil ½ medium onion, diced ⅓ cup bell pepper, chopped 2 garlic cloves, crushed 1 medium tomato, diced 8 oz. (1 cup) cooked chicken breast, diced small 6 large whole eggs, beaten 4 large egg whites ⅓ cup milk, fat free or milk of choice ½ tsp. salt ⅛ tsp. black pepper ½ tsp. cumin ⅓ cup shredded cheese 1 cup pinto beans (or your favorite beans)

INSTRUCTIONS 1. Preheat oven to 350°F. Spray a nonstick muffin pan with olive oil spray. 2. Heat oil in a large non-stick skillet over medium heat. 3. Sauté onions for 5 minutes, until soft, add bell peppers, garlic, tomato, and chicken for another 5 minutes. Set aside.

4 . In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and cumin until smooth. 5. Add the cheese, beans, and veggie/chicken mixture to the bowl and mix well. 6. Pour into the prepared muffin pan and bake for 28 – 30 minutes, or until firm.

NutritionNotes

These bites can be made ahead for a quick breakfast on the run. They can be kept refrigerated in an air tight container for up to 5 days, or they can be frozen for up to 90 days. To reheat, microwave about 1 minute. This recipe is high in protein and fiber, making it the perfect combo for your blood sugars! It can also help if you are managing your weight.

Yogurt Parfait (2 Servings)

INGREDIENTS 2 cups yogurt (plain or vanilla) 1 cup granola Fruit of choice (diced pineapple, chopped peaches, raspberries, blueberries, blackberries, and/or sliced strawberries) INSTRUCTIONS 1. Using two glasses, layer ½ cup of yogurt, followed by a ¼ cup of granola, and a few pieces of fruit. 2. Repeat layers 3. Serve immediately or refrigerate until ready to serve

Aim to use plain Greek yogurt to cut added sugar and increase protein. Let berries do the sweetening, and add a bit of honey if needed. NutritionNotes

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Pumpkin Pie Overnight Oats (2 Servings)

INGREDIENTS ¼ cup plain nonfat Greek yogurt ½ cup unsweetened coconut milk or favorite milk

¼ cup pumpkin purée ½ tsp. vanilla extract

½ cup rolled oats 2 tsp. chia seeds ½ tsp. pumpkin pie spice or cinnamon

INSTRUCTIONS 1. In a medium bowl, mix together Greek yogurt, milk, pumpkin purée, and vanilla until well combined. 2. Stir in oats, chia seeds and pumpkin pie spice. 3. Pour into a glass jar or container and place in the refrigerator for 4 hours or overnight.

Raspberry Chia Seed Smoothie (2 Servings)

INGREDIENTS 2 cups frozen raspberries 1 ripe banana

4 tsp. chia seeds 4 tsp. flax seeds 2 Tbsp. nut butter 2 cups unsweetened plant milk

INSTRUCTIONS 1. Add all ingredients to the blender. Blend until smooth 2. Serve immediately Basic Banana Smoothie (2 Servings)

INGREDIENTS 1 cup plant-based milk 1 cup plain Greek yogurt 2 frozen bananas 1 heaping cup frozen raspberries Juice of half a lime

INSTRUCTIONS 1. Add all ingredients into a blender 2. Blend until smooth and serve immediately

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Green Smoothie (2 Servings)

INGREDIENTS 1 cup spinach or kale (frozen works well too) 1 cup water ½ cup frozen pineapple

½ cup frozen mango 1 frozen banana, sliced

INSTRUCTIONS 1. Add spinach or kale (stems removed) to a blender with water. 2. Blend together until all chunks are gone. It should resemble green water when blended well. 3. Add pineapple, mango and banana to the blender. Blend it all together

until smooth and creamy, 1 – 2 minutes. Serve immediately.

Add any fruit of your choice to this smoothie—strawberries. blueberries, mangos, etc. are all great additions! Smoothies are an excellent way to help manage blood sugar and weight. The combination of protein and fiber will keep you feeling full for longer and help maintain stable blood sugar levels. Make sure you include a healthy fat, lean protein, and carbohydrate (preferably higher in fiber) for a balanced delicious treat! Practice mindfulness by sipping your smoothie slowly and trying to taste all the flavors. Pacing yourself may help with digestion and increase feelings of fullness. NutritionNotes

Apple Turkey Sausage (5 Servings)

INGREDIENTS 1 lb. ground turkey 1 cup spinach, chopped ½ cup apple, peeled and finely diced

2 tsp. dried sage 1 tsp. dried thyme 2 Tbsp. avocado oil ¼ tsp. sea salt (optional)

INSTRUCTIONS 1. In a large bowl combine all ingredients, reserving 1 Tbsp. oil for cooking, and stir to mix thoroughly. 2. Make 10 – 12 small patties. Place on parchment or wax paper. 3. Heat a skillet with remaining Tbsp. of avocado oil. 4. Cook sausage patties until cooked through, about 4 minutes on each side. 5. Serve on a bed of greens with a dollop of Greek yogurt, or as a side with your favorite breakfast.

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Whole Wheat Pumpkin Yogurt Muffins (10 – 12 Servings)

INGREDIENTS 1 cup canned pumpkin purée ⅔ cup maple syrup or honey ¼ cup 2% Greek yogurt, plain or vanilla ¼ cup avocado oil, or coconut oil 1 egg 2 tsp. vanilla extract 1 ⅔ cups whole wheat flour

1 tsp. cinnamon ¼ tsp. nutmeg ½ tsp. baking soda ½ tsp. baking powder ½ tsp. salt

INSTRUCTIONS 1. Preheat oven to 350°F. Line muffin pan with muffin liners and set aside. 2. In a large bowl combine the pumpkin purée, maple syrup/honey, and Greek yogurt. 3. Beat in the oil, egg, and vanilla extract. 4. In another large bowl whisk together the flour, cinnamon, nutmeg, baking soda, baking powder, and salt. 5. Add the dry ingredients to the wet ingredients and stir until incorporated (batter will be thick). Do not over mix. 6. Scoop the batter into the muffin pan distributing it evenly between the muffin cups. 7. Bake for 18 – 20 minutes. 8. Cool in pan 10 minutes then remove to cooling rack.

Healthy and Wholesome Breakfast Toasts (1 Serving)

Toast is an easy and delicious way to get creative with your breakfast routine. Below are some nutritious and tasty ideas to inspire your next morning meal, along with simple instructions on how to build your perfect breakfast toast.

INGREDIENTS OPTIONS Bread (sourdough, whole grain, etc.) Nut butters (peanut, almond, cashew, etc.) Cheese-based spreads (Cottage cheese, cream cheese, etc.) Jams Dips (hummus, guacamole, puréed beans, etc.) Fruits Nuts/seeds Eggs INSTRUCTIONS 1. Slice whole grain or sourdough bread. Toast bread to your liking in a toaster, or lightly mist both sides of your bread with avocado oil, butter or ghee and toast in a skillet on medium high heat until golden brown. 2. Next add your spread of choice! Get creative and try something new! 3. Some excellent choices are peanut butter, any nut or seed butter, cottage cheese, cream cheese, all-natural low sugar jam, smashed avocado, hummus, or puréed white beans.

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ADD YOUR TOPPINGS! Fruits: Slice or dice options like apple, pear, grapes, banana, peach, apricot, figs, fresh or defrosted berries, or any other favorite fruits. Vegetables/leafy greens: Try cucumbers, tomatoes, peppers, arugula, baby spinach, or other favorites. Protein add-ons: Eggs (boiled, scrambled, poached ,or fried), or other favorites like nut butters or cottage cheese. Crunchy extras: Chia seeds, hemp seeds, pepitas, nuts, coconut, dried fruits, granola, or cacao nibs Seasonings and flavor boosters: A pinch of salt, everything bagel seasoning, jalapeño pepper slices, crushed dried chilies, fresh or dried herbs, spices (smoked paprika, turmeric, cumin etc.), salsa, honey, or a squeeze of lemon or lime juice

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Protein

Sautéed Chicken

Baked Chicken Breast

Poached Chicken Breast

Chicken And Vegetable Fajitas

Chicken Enchiladas

Chicken Lomo Saltado

Cranberry Almond Chicken Salad

White Chicken Chili

One Pan Chicken Piccata with Asparagus

Mango Chicken

Chicken Tikka Masala

Balsamic Chicken with Watermelon Salad

Lemon Garlic Chicken Meatballs

Healthier Hamburger Helper

(Continued to next page)

Greek Turkey Burgers

Turkey Sweet Potato Shepherd's Pie

Leftover Turkey and Kale Salad

Loaded Turkey Chilli

Pan Seared Salmon in Dill Sauce

Salmon or Tuna Cakes

Jamaican Jerk Salmon

Caribbean Saltfish

Shrimp Ceviche

One Pan Garlicky Shrimp and Quinoa

Lentil-Based Bolognese

Orange Sesame Tofu Stir-Fry

Tofu Cucumber Lettuce Wraps

Smoky White Bean and Kale Soup

Broccoli Cheddar Soup

Minestrone Soup

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A heart-healthy diet is more than a choice, it's a powerful tool in maintaining and protecting your heart's health, and a cornerstone of your wellness journey. We make the decision toprotect our hearts every day in deciding what we eat. Dr. Afsana Rahman, MD, FACC Medical Director, Advanced Heart Failure Assistant Professor of Medicine, Division of Cardiology Advanced Heart Failure and Transplant Cardiology Englewood Health

RECIPE NAME

INFLAMMATION

PREDIABETES/DIABETES

Sautéed Chicken (52)

Baked Chicken Breast (53)

Poached Chicken Breast (54)

Chicken and Vegetable Fajitas (55)

Chicken Enchiladas (56)

Chicken Lomo Saltado (58)

Cranberry Almond Chicken Salad (60)

White Chicken Chili (61)

Chicken Piccata (62)

Mango Chicken (65)

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WEIGHT MANAGEMENT/ OBESITY

CARDIOVASCULAR

CANCER

HEALTHY AGING

RECIPE NAME

INFLAMMATION

PREDIABETES/DIABETES

Chicken Tikka Masala (66)

Balsamic Chicken (67)

Chicken Meatballs (68)

Hamburger Helper (70)

Turkey Burgers (71)

Shepherd's Pie (72)

Turkey and Kale Salad (74)

Turkey Chili (75)

Salmon (76)

Salmon or Tuna Cakes (77)

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WEIGHT MANAGEMENT/ OBESITY

CARDIOVASCULAR

CANCER

HEALTHY AGING

RECIPE NAME

INFLAMMATION

PREDIABETES/DIABETES

Blackened Salmon (78)

Caribbean Saltfish (79)

Shrimp Ceviche (80)

Shrimp and Quinoa (81)

Lentil-Based Bolognese (82)

Tofu Stir Fry (83)

Lettuce Wraps (84)

Bean and Kale Soup (85)

Broccoli Cheddar Soup (86)

Minestrone Soup (87)

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WEIGHT MANAGEMENT/ OBESITY

CARDIOVASCULAR

CANCER

HEALTHY AGING

Preparing Chicken Breast Chicken is an extremely versatile ingredient that can be cooked in a variety of ways. Three popular and simple ways to prepare healthy and delicious chicken breast at home include poaching, baking, and sautéing. These methods allow you to maximize flavor while minimizing added fats. Make sure to allow the chicken breast to rest for 5 minutes after cooking, so that the meat stays juicy and tender.

Sautéed Chicken (1 – 2 Servings)

INGREDIENTS 1 – 2 chicken breasts Kosher salt and pepper Olive or avocado oil

INSTRUCTIONS 1. Before cooking chicken breasts, make sure they are trimmed of excess fat. If you prefer a thinner chicken breast, they can be sliced thin prior to cooking. 2. You can also place chicken breasts between two pieces of parchment paper, or between plastic wrap, and gently pound until desired thickness. 3. If using thin sliced chicken breast, reduce cooking time by 2 minutes. 4. Season the chicken breasts with a pinch of salt and few cracks of pepper.

5. Pre-heat a sauté pan over medium-high heat for 2 minutes. 6. Add 1 – 2 teaspoons of oil, wait 30 seconds so the oil can heat up and add the chicken breast smooth side down. 7. Allow to cook undisturbed for 4 minutes, flip and cook another 4 – 5 minutes. 8. Remove from pan, allow to rest 3–5 minutes, and enjoy.

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Baked Chicken Breast (1 – 2 Servings)

INGREDIENTS 1 – 2 chicken breast Olive or avocado oil Kosher salt & pepper ½ teaspoon smoked paprika ½ teaspoon cumin

INSTRUCTIONS 1. Pre-heat oven to 450°F. 2. Drizzle oil on both sides of the chicken breast and season both sides with a generous amount of salt, smoked paprika, and cumin. 3. Allow the chicken breast to sit at room temperature for 20 minutes, doing so will help the chicken cook more evenly and maintain a tender and juicy texture. 4. Place the chicken breast on a baking sheet and bake in the oven for 10 minutes. 5. Insert a probe thermometer and cook another 5 – 8 minutes, or until the thickest part of the breast measures a temperature of 165°F. 6. Total baking time for the chicken breast will be about 15 – 18 minutes. 7. Remove from oven, allow to rest for 5 minutes with the thermometer still inside, and serve.

Poached Chicken Breast (1 – 2 Servings)

INGREDIENTS 1 – 2 chicken breasts Water 1 bay leaf

1 teaspoon black peppercorns Few sprigs of fresh rosemary, thyme, and sage 2 garlic cloves smashed 4 thin slices of lemon 1 ½ tsp. kosher salt ¼ cup red onions sliced

INSTRUCTIONS 1. Place all of the ingredients in a shallow pan and cover with enough water so the chicken breast is fully submerged. 2. Bring the pan to a simmer and then lower the heat to low and cook for 10 – 15 minutes. 3. Use a thermometer and remove the chicken from the poaching liquid when it reaches 165°F. 4. Allow the chicken to rest 5 minutes and then serve.

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Chicken and Vegetable Fajitas (4 – 6 Servings)

INGREDIENTS 2 Tbsp. extra-virgin olive oil divided, or avocado oil 1 lime juiced 2 tsp. chili powder 1 tsp. cumin 1 tsp. salt ½ tsp. garlic powder 1 lb. chicken breasts or boneless thighs cut into 1” strips

2 bell peppers any color desired, thinly sliced

½ large red onion, sliced Fresh chopped cilantro 6 tortillas Plain Greek yogurt Roasted corn Salsa or Pico de Gallo Shredded cheddar cheese

INSTRUCTIONS 1. In a large bowl, whisk together 1 Tbsp. of oil, lime juice, chili powder, cumin, salt, and garlic powder. 2. Add the chicken to the bowl and gently toss the chicken in the marinade. Set the bowl aside so the chicken can marinate for about 10 minutes. 3. Warm a large skillet over high heat. Once hot, add the marinated chicken. Sauté until the chicken is cooked through, or about 7 minutes. 4. Remove the chicken from the skillet, and set aside. 5. Add 1 Tbsp. of oil to the skillet. Add the peppers and onions. Add salt and pepper to taste if desired. Sauté vegetables until tender and the onions are translucent, about 8 minutes. 6. Add the chicken back to the skillet, stirring to combine the chicken and vegetables. Sauté for about 4 minutes, or until heated through. 7. Serve the chicken and vegetable mixture over warm tortillas, and top with roasted corn, cheese, cilantro, and Greek yogurt. This is an excellent balanced meal including healthy fats, lean protein, and fiber! Boost the fiber content even more by using whole-grain or corn tortillas. Transform this to plant based by swapping the chicken with some mushrooms and roasted chickpeas. NutritionNotes

Chicken Enchiladas (4-6 Servings)

INGREDIENTS For the Enchilada Sauce: 2 garlic cloves 1-2 Tbsp. chipotle chilies in adobo sauce (optional) 1½ cups tomato sauce ½ tsp. chipotle chili powder ½ tsp. ground cumin ¾ cup reduced sodium chicken broth Kosher salt and fresh pepper to taste

For the Chicken: 1 tsp. extra-virgin olive oil 2 large cloves garlic 10 oz. cooked shredded chicken breast, from 2 breasts of a rotisserie chicken or shredded chicken in the slow cooker or canned chicken 1 cup onion, diced ¼ cup cilantro 1 tsp. cumin ½ tsp. dried oregano 1 tsp. chipotle or regular chili powder ⅓ cup chicken broth ½ cup tomato sauce

For the Enchilada: Olive oil or avocado oil spray 8 7-inch whole wheat flour tortillas 1 cup part-skim shredded Mexican cheese blend or cheddar 2 Tbsp. scallions or cilantro, chopped (for serving) Optional Toppings: Sliced avocado, Greek yogurt, jalapeños, etc.

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INSTRUCTIONS 1. Preheat oven to 400°F. 2. Spray a medium pot with oil and add garlic; sauté 30 seconds. 3. Add chipotle chili powder, cumin, chicken broth, tomato sauce, salt, and pepper. Bring to a boil. 4. Reduce the heat to low and simmer for 5 – 10 minutes to let the flavors meld. Set sauce aside until ready to use. 5. Heat oil in a medium skillet over medium- high heat. 6. Sauté onions and garlic on low until soft, about 2 minutes. 7. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and cook 4–5 minutes. Remove from heat. 8. Spray a 13-by-9-inch baking dish with oil. 9. Put ⅓ cup of the chicken mixture into each tortilla and roll it. 10. Place tortillas seam-side down in the baking dish. 11. Top with enchilada sauce. 12. Then top with cheese. 13. Cover with foil and bake on the middle

rack for 20 – 25 minutes, until heated through and the cheese is melted.

14. Garnish with scallion or cilantro. Add any of the additional optional toppings listed above.

Chicken Lomo Saltado (2-4 Servings)

INGREDIENTS ½ lb. chicken breast cut into small strips Kosher salt to taste ¼ tsp. cumin Black pepper to taste 1 tsp. olive oil 1 medium red onion, sliced into thick strips 1 bell pepper (or a half each of two different color peppers) 2 cloves garlic 1 medium tomato, sliced into wedges 1½ Tbsp. low sodium soy sauce, use tamari or coconut aminos for gluten-free 1 Tbsp. vinegar ¼ cup cilantro, chopped INSTRUCTIONS 1. Season chicken with salt, pepper, and cumin. 2. Heat a large wok over high heat. 3. When hot, add the oil and the chicken; cook about 2 minutes, until browned on both sides. 4. Add the onions, bell pepper, and garlic and cook 2 minutes. 5. Add the tomato, soy sauce and vinegar and cook 1 more minute. 6. Season with more salt as needed, remove from heat and finish with cilantro. 7. Serve with brown rice.

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Cranberry Almond Chicken Salad (3-4 Servings)

INGREDIENTS 2 cups leftover rotisserie chicken or any cooked boneless skinless chicken ¼ cup dried cranberries 2 stalks celery, diced 2 large scallions (green onions), thinly sliced ¼ cup red onion, finely diced ¼ cup sliced almonds or slivered almonds, toasted 1 cup plain Greek yogurt 1 Tbsp. mayonnaise (preferably olive oil based) 2 tsp. lemon juice (or more to taste) 1 tsp. honey ½ tsp. kosher salt or to taste ½ tsp. black pepper or to taste ½ tsp. garlic powder 1 Tbsp. fresh dill or parsley, chopped (optional) Serving suggestions: whole-grain bread

INSTRUCTIONS 1. In a large bowl, combine chicken, red onion, celery, scallions, dried cranberries, and sliced almonds. 2. In a small mixing bowl, whisk together Greek yogurt, mayonnaise, lemon juice, honey, garlic powder, salt, and pepper to taste. 3. Pour the yogurt sauce over the chicken mixture and stir until combined. 4. Serve immediately, or keep refrigerated for up to 5 days.

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White Chicken Chili (4-6 Servings)

INGREDIENTS 6 cups chicken stock 3-4 cups cooked shredded chicken 2 (15-oz.) cans white kidney beans

or great northern beans 2 cups (16 oz.) salsa verde ½ cup corn

2 tsp. ground cumin 2 Tbsp. fresh cilantro

INSTRUCTIONS 1. Combine ingredients. Stir together chicken stock, shredded chicken, beans, salsa, corn, and cumin in a large stockpot. 2. Cook on high heat until the soup reaches a simmer. 3. Reduce heat to medium-low and continue simmering for 10 minutes. 4. Serve immediately, garnish with fresh cilantro and lots of your favorite toppings, such as a dollop of Greek yogurt, shredded low fat cheese, or sliced jalapeno.

This high-protein and high-fiber recipe is perfect for happy blood sugars, a healthy heart and weight maintenance. NutritionNotes

One Pan Chicken Piccata with Asparagus (4 Servings)

INGREDIENTS 1 lb. chicken cutlets

1 bunch asparagus, trimmed 1 cup low sodium chicken bone broth 1 large lemon (half lemon sliced) 2 Tbsp. capers 1 Tbsp. fresh parsley, chopped

Salt and pepper to taste ¼ cup arrowroot starch 3 Tbsp. avocado oil 3 garlic cloves, minced

INSTRUCTIONS 1. Pat the chicken cutlets dry and season one side with salt and pepper to taste. 2. Place the arrowroot starch in a shallow bowl and dredge the chicken in it on both sides. 3. Heat the avocado oil in a large deep pan over medium heat. 4. Add the chicken and cook for 4-5 minutes on each side until the chicken is lightly browned and the internal temperature reaches 165° F on a meat thermometer, then remove the chicken. 5. Reduce the heat to low and add the garlic. Cook the garlic for 2-3 minutes until fragrant. 6. Add the asparagus to the pan and sauté for 1 minute, then pour in the bone broth and bring to a low simmer. 7. Simmer for about 5 minutes or until the asparagus is tender. 8. Add the juice of half of a lemon and half of the fresh parsley, then return the chicken to the pan.

9. Simmer for one more minute to heat the chicken. 10. Garnish with the rest of the fresh parsley and serve.

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Mango Chicken (4 Servings)

INGREDIENTS 1 Tbsp. avocado oil 1 Ib boneless skinless chicken breasts cut into 1-inch pieces Salt and pepper to taste 1 green bell pepper, cored, seeded, and thinly sliced 1 red bell pepper, cored, seeded, and thinly sliced 1 tsp. minced garlic

2 tsp. minced ginger ⅔ cup low sodium chicken broth 1 Tbsp. honey 1 Tbsp. low sodium soy sauce 2 Tbsp. rice vinegar 1 Tbsp. cornstarch 1 ½ cups fresh mango chunks

INSTRUCTIONS 1. Heat oil in a large pan over medium-high heat.

2. Place the chicken in the pan in a single layer (if the chicken is crowded, it may steam and not brown; you may need to cook the chicken in batches). 3. Season the chicken with salt and pepper. 4. Cook the chicken for 4-6 minutes or until browned and cooked through. Repeat the process with any remaining chicken. 5. Add the peppers to the pan with the chicken and cook for 3-4 minutes or until softened. 6. Add the garlic and ginger to the pan and cook for 1 minute. 7. In a small bowl, whisk together the chicken broth, honey, soy sauce, rice vinegar, and cornstarch or arrowroot powder. 8. Pour the chicken broth mixture over the chicken and vegetables and bring to a simmer. 9. Cook for 1-2 minutes or until the sauce has just thickened. 10. Stir in the mango chunks and serve. Do not overcook the mango, or it will become mushy.

Chicken Tikka Masala (4 Servings)

INGREDIENTS 2 tsp. oil or ghee 16 oz. boneless chicken breasts, cut into bite sized pieces 1 small onion, minced 1 Tbsp. fresh ginger paste

1 tsp. turmeric ½ Tbsp. chili powder Salt to taste or use a squeeze of lemon 1 ½ cups crushed tomatoes ½ cup 1% milk or skim milk ¾ cup plain yogurt, not Greek 4 Tbsp. fresh cilantro, or to taste

3 cloves garlic 1 Tbsp. cumin 1 Tbsp. garam masala

INSTRUCTIONS 1. Heat oil in a large heavy skillet over medium heat. 2. Cook chicken until browned. Remove chicken and set aside. 3. Add the onions and cook until golden, about 3 minutes. 4. Add the ginger paste, stir for 1 minute then add the garlic and cook another minute.

5. Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes. 6. Stir in tomatoes and milk. Simmer on low heat until sauce thickens, about 10 minutes. 7. Temper the yogurt: Place the yogurt in a bowl and add ½ cup of the sauce to the yogurt and stir. Add it to the sauce and mix well. 8. Add the chicken back to pan and simmer for 10-15 minutes or until cooked through. 9. Add a generous amount of chopped cilantro and serve with rice. Enjoy.

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Balsamic Chicken with Watermelon Salad (4 Servings)

INGREDIENTS For Chicken ⅓ cup balsamic vinegar ½ cup chicken broth 1 Tbsp. honey 1 clove garlic, or more to taste, crushed 1 tsp. Italian herb blend 4 (4 oz.) skinless, boneless chicken breasts 3 tsp. olive oil

For Watermelon Salad 2 cups watermelon, diced or cubed 1 cup cucumber, diced and seeded 1 Tbsp. mint, chopped ¼ cup red onion, thinly sliced ¼ cup crumbled feta (optional) 2 Tbsp. olive oil 1 Tbsp. lime juice

INSTRUCTIONS 1. Whisk together the balsamic vinegar, chicken broth, honey, garlic, and Italian herb blend in a small bowl to make the marinade 2. Put the chicken in a shallow bowl and add the marinade. Allow to marinate for 20 minutes, turning the chicken halfway through. 3. While the chicken is marinating, combine the watermelon salad ingredients in a medium-sized bowl and toss to combine. Set aside. 4. Heat olive oil in a large skillet over medium-high heat. 5. Remove the chicken from the marinade and place it in the skillet, saving the marinade. 6. Cook the chicken for 4 minutes on each side. 7. Add the remaining marinade and cook until the chicken is no longer pink in the center, the juices run clear, and the sauce has started to thicken and coat the chicken, about 4-5 minutes more. 8. Top the pan-seared chicken breasts with a heaping spoonful of watermelon salad and serve.

Lemon Garlic Chicken Meatballs over Zoodles (4 Servings)

INGREDIENTS 1 Ib ground chicken ½ cup grated parmesan cheese 1 large egg, beaten 5 cloves garlic, minced, divided 1 Tbsp. dried or fresh parsley ¼ tsp. red pepper flakes 1 pinch kosher salt and freshly ground black pepper to taste

2 Tbsp. extra-virgin olive oil ¼ cup low sodium bone broth 1 Ib zucchini noodles ½ lemon, juiced 1 Tbsp. fresh parsley, chopped 1 Tbsp. grated parmesan cheese, or to taste

INSTRUCTIONS 1. In a large bowl, mix ground chicken, parmesan cheese, egg, 2 minced garlic cloves, parsley, and red pepper flakes. 2. Season with kosher salt and freshly ground black pepper. Form the mixture into tablespoon-sized meatballs. 3. Heat olive oil in a large skillet over medium heat. 4. Cook the meatballs until golden brown on all sides and no longer pink in the center, about 10 minutes. Transfer the meatballs to a plate and set aside. 5. If needed, wipe the skillet with a paper towel. Add more oil if required.

6. Add the remaining 3 minced garlic cloves to the skillet and cook for about 1 minute until fragrant. 7. Add zucchini noodles to the skillet and toss with the garlic. 8. Squeeze in the lemon juice and season with salt and pepper to taste. Sauté for 1-2 minutes. 9. Add the bone broth and return the meatballs to the skillet. Simmer until the sauce begins to evaporate and the meatballs are heated through. 10. Garnish with remaining parmesan cheese and fresh parsley. Serve immediately.

This high-protein and low-carb diet is perfect for stable blood sugar levels as well as managing your weight. You can make this plant-based by swapping the chicken and making lentil meatballs! NutritionNotes

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Healthier Hamburger Helper (4 Servings)

INGREDIENTS ¾ Ib lean ground chicken or turkey

½ cup onion, chopped 4 cloves garlic, chopped 1 tsp. tomato paste ¼ tsp. paprika ¼ cup tomato sauce 2 tsp. Worcestershire sauce 2 cups chicken broth ¾ cup 2% milk, or dairy-free milk 8 oz. (1 cup) dry whole wheat or protein pasta, such as cavatappi, rotini, or elbows 1 cup part-skim sharp cheddar cheese

INSTRUCTIONS 1. Heat a large deep skillet over medium-high heat and add the chicken or turkey and paprika. Cook, breaking the meat up into small pieces until browned, 5-6 minutes. 2. Add onion and garlic and cook until aromatic; 2-3 minutes. 3. Add tomato paste and stir until meat is evenly coated. 4. Add tomato sauce and Worcestershire sauce; reduce until almost dry and caramelized, 2-3 minutes. 5. Add chicken broth and pasta and bring to a boil, lower heat to medium-low, and cover. Cook 8-10 minutes, stirring halfway until the pasta is almost tender, and the liquid is mostly absorbed. 6. Add the milk, and cook covered stirring periodically on medium-low until pasta is al dente and most of the liquid is absorbed, 8-10 minutes. 7. Remove from heat, uncover, and stir in cheddar cheese.

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