The Wellness Recipe Box is a page where UM faculty and staff can share their favorite healthy recipes. Send us your favorite healthy recipe by clicking the image to the left. Enjoy!

Tabouleh

Submitted by President Donna E. Shalala

5 bunches of parsley (de-stemmed)(4 cups chopped fine)
2 bunches of mint (preferably the tips, also de-stemmed)(2 cups chopped fine)
1 small bunch of scallions (1/2 cups)
1 c. lemon juice (squeezed from several large lemons)
2 c. chopped ripe tomatoes (for color)
1/2 c. cracked wheat (fine or medium bulgur)
salt and pepper
1/8 c. virgin olive oil

Soak the cracked wheat for three hours in water and lemon juice to cover. Meanwhile, wash and dry parsley and mint well. Chop parsley fine. Chop mint separately (preferably by hand - not food processor). Chop scallions. Cut tomatoes in small pieces. Drain cracked wheat - squeezing out all the juice. Combine wheat with other ingredients and mix well. Season to taste with salt and pepper and more lemon juice and a small amount of olive oil. Try to wait before eating until flavor meld (2 hours or more).  Eat with lettuce leaves, young grape leaves, or thin Lebanese bread.

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Penne with Spinach Sauce

Submitted by Sheri Virok

1 pound whole wheat or multi grain penne
3 garlic cloves
2 ounces goat cheese
1 ounce reduced fat cream cheese
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
6 ounces fresh baby spinach leaves
2 tablespoons freshly grated Parmesan

Bring a large pot of salted water to boil. Add the penne and cook until it is tender but still firm to the bite, stirring occasionally, about 12 minutes.
Mince the garlic in a food processor. Add the goat cheese, cream cheese, 3/4 teaspoon of salt, 1/2 teaspoon of pepper, and half of the spinach leaves.
Blend until the mixture is smooth and creamy. Set the cheese and spinach mixture aside.
Meanwhile, place the remaining spinach leaves in a large bowl.
Drain the pasta, reserving 1 cup of the cooking liquid. Spoon the pasta atop the spinach leaves in the bowl. Scrape the cheese and spinach mixture
over the pasta mixture and toss to coat, adding enough reserved cooking liquid to moisten. Season the pasta, to taste, with salt and pepper.
Sprinkle the Parmesan over and serve.

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Fettuccine with Sunchokes and Herbs

Submitted by Andrea Lynch Cole

4 tablespoons extra-virgin olive oil
1/3 cup thinly sliced shallots
2 cloves garlic, sliced thin
½ cup nicoise olives, pitted
1 pound sunchokes, scrubbed and sliced ¼-inch think
Salt
10 ounces fresh fettuccine
Leaves from 3 branches fresh rosemary
2 teaspoons fresh thyme leaves
¼ cup coarsely chopped flat leaf parsley leaves
Black pepper
1½ ounces Parmigiano-Reggiano, grated

Heat 2 tablespoons oil in a 12-inch skillet. Add shallots and garlic and sauté on medium until they are soft but not brown. Add remaining oil, olives and sunchokes and sauté, stirring, 5 minutes. Season with salt. Cover pan and cook about 15 minutes more, stirring once or twice, until sunchokes are tender.

Meanwhile, bring a large pot of salted water to a boil for the pasta. Cook pasta until al dente, about 4 minutes. Remove 1 cup pasta water. Drain pasta.

Add ½ cup pasta water, the rosemary and thyme to the skillet. Stir. Add drained pasta to skillet and using tongs or a large spoon, fold all the ingredients together. Add more pasta water if needed to keep mixture moist. Add parsley. Season with salt and pepper. Serve with cheese.

Yield: 4 servings

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Kale Tabbouleh

Submitted by Andrea Lynch Cole

2/3 cup fine bulgur
3 tablespoons lemon juice
1 shallot, finely chopped
2 teaspoons ground cumin
1¼ teaspoons fine sea salt, more as needed
½ cup extra-virgin olive oil, more as needed
1 bunch kale, stems removed, leaves finely chopped
2 large ripe tomatoes, diced (about 2 cups)
½ cup torn mint leaves
½ cup diced radish
Black pepper, as needed

Cook bulgur according to package instructions. Cool.

In a small bowl, whisk together lemon juice, shallot, cumin and salt. Whisk in olive oil.

In a large bowl, toss together bulgur, kale, tomatoes, mint and radish. Toss in dressing. Season with black pepper and more salt in you like, and drizzle with additional oil if desired.

Yield: 4 to 6 servings

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Mediterranean Quinoa Salad

Submitted by Ashely Falcon

2 C chicken stock, preferably homemade. If using store bought, choose low sodium
2 garlic cloves, peeled and smashed
1 C uncooked quinoa, rinsed very well
1 medium red onion, diced small
1 large green bell pepper, seeded, diced small
½ C pitted kalamata olives, chopped
½ C crumbled feta cheese
¼ C fresh parsley, chopped
¼ C fresh chives, chopped
¼ C fresh lemon juice
1 Tbs white wine balsamic vinegar
¼ C extra virgin olive oil, more t/t
Salt and freshly ground pepper, t/t

Bring stock and garlic to a boil in a saucepan. Stir in the quinoa. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the stock absorbed, 15 to 20 minutes. Discard the garlic clove; transfer quinoa to a large bowl. Add the onion, bell pepper, olives, parsley, chives and mix. Adjust seasoning.

In a separate bowl, make the vinaigrette: to a bowl, add lemon juice, vinegar, and olive oil, whisk well.

Add the feta cheese to the quinoa. Drizzle the vinaigrette and gently toss to mix all the ingredients. Serve warm or refrigerate and serve cold.

Serves 4

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High-Protein Pancakes

Submitted by José Szapocznik

1 cup of plain yogurt
1 cup of egg whites
1 cup of uncooked rolled oats
1 tablespoon of olive oil
Use blender to mix the ingredients.
During the last 15 seconds, add ½ cup of your favorite nuts (I prefer walnuts or almonds). By not over-blending the nuts they stay crunchy and give texture to the pancakes.
Spray olive oil PAM on a flat pan set to medium heat. Once the pan is hot pour 4-inch pancakes onto the pan. When bubbles form on top, flip it.
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London Broil & Salad

Submitted by Marilyn deNarvaez
London Broil

1 Lb. London broil (or flank steak) lightly score both sides with a knife.  Rub both sides with olive oil, salt, pepper, & sliced onion. Cover and refrigerate for 1 hour.
While meat is marinating…prepare the salad. Refrigerate until meat is done.
Broil meat in oven on broiler pan for about 3 1/2 minutes on each side. Set aside to let it rest.
Slice meat against the grain very thinly.

Salad
To serve 4 people: Cut up 4 large tomatoes, 1 red onion, 4 ribs of celery, and 1 large cucumber cut into chunks.
In a bowl mix together: olive oil (about ¼ of a cup), red wine vinegar, Dijon mustard (1 tsp), salt, & pepper. 
Chop up parsley, basil leaves, (cilantro if desired).
Mix everything together and place in a pretty bowl.
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