GREATER JOLIET AREA YMCA

Two Healthy Recipes from Our Partners at Morris Hospital and Healthcare Centers

In celebration of National Nutrition Month, staff from Morris Hospital’s Nutrition team visited the Morris Community YMCA last week and shared healthy recipes and samples with members.  If you missed the opportunity to sample one of these healthy snacks, be sure to check out these easy-to-follow recipes to try at home!

Everyday Hummus

Cook time: 20 minutes

Yield: 7 servings

PREHEAT THE OVEN TO 400 DEGREES (IF TOASTING YOUR OWN PITA CHIPS)

MAKE THE HUMMUS:• 2 garlic cloves (or 1/2 tsp garlic powder)
• 1 (15 oz) can garbanzo beans (or chickpeas, no salt added, rinsed and drained)
• 2 Tbsp lemon juice (juice from one small lemon)
• 1/4 cup tahini paste
• 1 Tbsp olive oil
• 2 Tbsp plain nonfat Greek yogurt
• 1/4 tsp ground cumin
• 3/4 tsp salt (or 1/4 tsp if canned beans contain salt)

Add to a food processor or blender along with 2 Tbsp of water. Blend for up to a full minute or until mixture reaches desired smoothness. (Add 1-2 Tbsp more water if hummus is too thick.) Transfer to a bowl for serving.

ADD TOPPING (OPTIONAL):
• 1 tsp olive oil (OPTIONAL)
• 2 tsp pine nuts (toasted, OPTIONAL)
• 1/8 tsp paprika Drizzle oil over the hummus, then garnish with nuts and paprika, if desired.

TOAST PITA CHIPS (OPTIONAL):
• 4 whole grain pitas (gluten-free if desired, cut into triangles for serving)

Place on a large baking sheet in a single layer. Bake for 5 minutes, and then remove from the oven and toss to stir. Return to the oven and bake 3-5 minutes more, or until toasted and browned. (You can continue to bake in 3-5 minute increments until you reach your desired crispy crunch.)

SERVE AND ENJOY!
• 1 red bell pepper (seeded and sliced)
• 1 cup baby carrots
• 1 cucumber (sliced)
• 8 radishes (sliced) Surround hummus with veggies or toasted pita chips and serve.

QUICK TIPS
This recipe is just the right amount for a normal to a small-sized food processor (such as a Mini Ninja). However, if you are using a larger machine, double the recipe so the smaller amount is not hard on the machine. You will love the planned-overs!
Tahini paste is a puree made from sesame seeds. It can be found in the Asian section of the store and works great in homemade hummus and dressings.

NUTRITION INFORMATION FOR ONE SERVING
(1/4 CUP HUMMUS WITH OIL AND NUT TOPPING, WITHOUT VEGGIES AND PITAS)
Calories: 145, Fat: 8 g, Saturated Fat: 1 g, Total Carbohydrate: 13 g, Fiber: 3 g, Sugars: 1 g, Protein: 5 g, Sodium: 185 mg

Chocolate Chip Banana Bread

Cook time: 40 minutes

Yield: One loaf or 12 muffins

PREHEAT THE OVEN TO 350 DEGREES

BLEND FIRST:
• 2 cups old fashioned rolled oats
• 1/4 cup ground flax seed
• 2 tsp baking soda
• 2 tsp ground cinnamon
• 1/2 tsp sea salt Add to a food processor or blender and blend until oats are a flour-like consistency.

Remove from the food processor and transfer to a large bowl.

BLEND BANANAS:
• 3 bananas Add to the food processor and blend until smooth.

ADD NEXT:
• 1 egg
• 2 tsp vanilla extract
• 1/4 cup vegetable oil (or coconut oil, melted)
• 1/2 cup sugar (cane or coconut sugar)
• 1/3 cup plain Greek yogurt (nonfat) Add to the food processor with the bananas and blend about 15 seconds just until combined. Transfer to the bowl with the dry ingredients and stir until evenly combined.

ADD LAST:
• 1/4 cup shredded unsweetened coconut
• 1/2 cup dark chocolate chips (or semi-sweet, regular or mini)

Add to the bowl (reserving a few chocolate chips for the top of the bread) and stir until evenly combined. Pour the batter into a loaf pan or into 12 muffin cups. Sprinkle reserved chocolate chips on top of the batter. Bake 45-55 minutes for the loaf or 18-20 minutes for the muffins. They are done when a knife or toothpick inserted in the center (not by a chocolate chip!) comes out clean.

SERVE AND ENJOY!

NUTRITION INFORMATION FOR ONE SLICE (1/12TH OF LOAF) OR ONE MUFFIN
Calories: 225, Fat: 10.5 g, Saturated Fat: 3.2 g, Total Carbohydrate: 31 g, Cholesterol: 16 mg,
Fiber: 3.5 g, Sugars: 18 g, Protein: 4 g, Sodium: 285 mg

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Cook Time: 20 minutes

Yield: 6 servings

Step One: Saute

• 1 Tbsp olive oil
• 1/2 yellow onion (diced)
• 1 red bell pepper (seeds and stem removed and diced)
• 3 garlic cloves (finely diced, or 3/4 tsp garlic powder)

Add oil to a large pot, or Dutch oven, over medium-high heat.  Then add everything else and cook for 3 minutes, stirring often.

Step Two: Add Other Ingredients and Simmer

• 1 sweet potato (peeled if desired and diced into 1/2 inch pieces)
• 4 cups vegetable broth (low sodium)
• 2 cups frozen corn (or fresh, cut off the cob)
• 2/3 cup quinoa (uncooked)
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Add to the pot and bring to a boil.  Reduce heat to medium and simmer for 15-20 minutes.  (You want the sweet potato to be tender and the quinoa will be cooked after 15-20 minutes).

If you have an immersion blender, blend half of the soup.  (You want the chowder to be creamy but still have a chunky texture which is why you only want to blend half of it).   If you don’t have an immersion blender, add half of the soup to a food processor or blender, blend it, and then add it back to the pot.

Step Three: Serve and Enjoy

 

NUTRITION INFORMATION FOR ONE SERVING

Calories: 175, Fat: 4 g, Saturated Fat: 0.5 g, Total Carbohydrate: 32 g, Fiber: 4 g, Sugars: 5 g, Protein: 5 g, Sodium: 240 mg