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Your Health Matters - Nutrition

Nutrition and Healthy Recipes

April Super Food- Black beans

For the month of April, we shift our focus to Black Beans

  • Black beans contain an abundance of soluble fiber which can lower cholesterol and triglyceride levels. A half cup of black beans contains 8 grams of fiber and 8 grams of protein, at only ~114 calories per serving. Unfortunately canned black beans also come with extra sodium added for preservation. Be sure to rinse your beans and reheat in order to help reduce your sodium intake.
  • Black beans have a low glycemic index because they contain complex carbohydrates and protein. They are digested slowly, which can help to stabilize blood glucose levels and may curtail fatigue and irritability. Since black beans are metabolized slowly, they may aid in weight loss as they keep you full without being excessively high in calories.

Recipes of the Month:

Cuban Black Bean and Yellow Rice Bowl

Ingredients

  • 2 ripe plantains, peeled and diagonally sliced 1⁄2 inch thick (about 1 lb.)
  • 2 tablespoons olive oil, divided
  • 1 teaspoon kosher salt, divided
  • 1 (10-oz.) pkg. yellow rice
  • 1 small jalapeño chile, seeded and finely chopped (about 1 Tbsp.)
  • 1 1/4 cups chopped red onion (from 1 onion), divided
  • 2 (16-oz.) cans seasoned black beans, drained (do not rinse)
  • 1/4 cup water
  • 1 teaspoon ground cumin
  • 4 radishes (about 3 oz.), chopped
  • 1 ripe avocado, diced
  • 1/4 cup chopped fresh cilantro
  • 1 lime, quartered

How to make It

Step 1

Preheat oven to 400°F. Line a baking sheet with parchment paper. Place plantain slices in a single layer on parchment; drizzle with 1 tablespoon of the oil, and sprinkle with 1⁄2 teaspoon of the salt. Roast in preheated oven until lightly browned and very tender, 16 to 18 minutes. Set aside.

Step 2

Prepare rice according to package directions.

Step 3

While rice and plantains cook, heat remaining 1 tablespoon oil in a saucepan over medium. Add jalapeño and 1 cup of the red onion; cook, stirring often, until tender, about 3 minutes. Stir in black beans, water, cumin, and remaining 1⁄2 teaspoon salt; cook until liquid is slightly reduced, 5 to 6 minutes.

Step 4

Divide cooked rice evenly among 4 bowls. Top each with beans, roasted plantains, chopped radishes, and diced avocado. Sprinkle with chopped cilantro and remaining 1⁄4 cup red onion. Serve with lime wedges.

Black Bean Burgers

Ingredients

  • 1 (1-oz.) slice whole-grain bread, toasted and torn into pieces
  • 1/4 cup grated onion
  • 1 tablespoon chopped garlic
  • 1 1/2 teaspoons fresh lime juice
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon grated lime peel
  • 1 (15-oz.) can unsalted black beans, rinsed and drained
  • 1/3 cup coarsely chopped walnuts
  • 1/2 teaspoon hot sauce
  • 1 large egg, lightly beaten
  • 4 teaspoons olive oil

How to make it:

Step 1

Place bread in a food processor; pulse 5 times. Transfer to a bowl.

Step 2

Combine onion, garlic, juice, cumin, salt, lime, and beans in processor; pulse 4 to 5 times. Add bean mixture, walnuts, hot sauce, and egg to crumbs; stir well. Divide the mixture into 4 equal portions. Shape each portion into a 3/4-inch-thick patty.

Step 3

Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes on each side or until browned.

Super Food- Broccoli

Let’s learn about Broccoli:

  • Did you know that broccoli originated in Italy and has been around since ancient roman times? It is part of the cabbage family and its name is derived from the Italian word broccolo, meaning the flowering top of a cabbage. Broccoli is a cruciferous vegetable by classification. Other vegetables that fall into this category include: cauliflower, kale, radishes, collard greens, and cabbage.
  • Broccoli is packed full of nutrients. 1 Cup raw contains about 31 calories, 2 grams of fiber and 2 grams of protein. Broccoli is also packed full of vitamin C and vitamin A. It is also a source of calcium with ½ cup cooked broccoli providing ~50mg of calcium. Calcium is vital to our bone health and the average male needs 1000 mg of calcium per day and females may need up to 1200 mg of calcium per day. Broccoli has also been known to help cellular health and promote protection from cancers because of its antioxidant and phytonutrient properties.
  • China is the largest producer of broccoli in the world and California is the largest state producer in the US. There are a few varieties of broccoli that you may find in your local grocery store. Broccoflower is a cross between broccoli and cauliflower and usually looks like green cauliflower with spikey florets. It also has a taste that more so resembles cauliflower. Broccolini is known as “baby broccoli” but is actually a cross between Chinese broccoli and traditional broccoli. It tends to be tenderer and have a sweeter flavor than traditional broccoli. Lastly you may find purple broccoli in the store, while it looks like purple cauliflower it actually has a taste that resembles broccoli and turns green when cooked.

Recipes of the Month:

Broccoli Quesadilla with Avocado, Garlic and Cilantro

Ingredients:

1 tbsp. olive oil

2 cups chopped broccoli

1 clove garlic, minced

salt and pepper

whole wheat tortillas

½ cup shredded white cheddar cheese

½ avocado

1 tbsp. fresh cilantro

½ tbsp. lemon juice

Directions:

  1. In a large sauté pan over medium heat, add olive oil and broccoli. Cook until just crisp and tender, about 5 minutes. Add minced garlic and cook 1-2 more minutes. Transfer to a plate to remove from heat.
  2. In a small bowl, mash ½ avocado and mix with a pinch of salt and ½ tbsp lemon juice
  3. Return sauté pan to head and place one tortilla in the pan. Add ½ of the cheese, ½ of the broccoli mixture. Spread one side of the tortilla with avocado and sprinkle with fresh cilantro.
  4. Remove from heat, fold tortilla in ½ and cut into fourths to enjoy!

Lightened Up Broccoli Casserole

Ingredients:

2 slices of whole wheat bread

2 pounds of broccoli florets

3 tbsp. butter divided

2 tbsp. extra-virgin olive oil

2 cups diced onion

4 cloves garlic, minced

1/3 cup all-purpose flour

3 ½ cups low-sodium chicken broth

6 ounces reduced-fat cream cheese

2 tsp. Worcestershire sauce

¾ tsp. ground pepper

½ tsp. salt

2 cups low fat shredded colby-jack cheese, divided

Directions:

  1. Preheat oven to 300 Degrees F. Coat a 9 x 13 inch baking dish with cooking spray
  2. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake until crispy, about 10 minutes. If you do not own a food processor, may also use bread crumbs.
  3. Meanwhile, bring 1-2 inches of water to a boil in a large pot fitted with a steamer basket. Steam broccoli until just tender, 4-6 minutes. Chop coarsely and spread evenly in the prepared baking dish.
  4. Increase oven temperature to 350 degrees F.
  5. Heat 1 tbsp. butter and the oil in a large sauce pan over medium-high heat. Add onion and garlic; cook, stirring frequently, until soft and translucent, 3-5 minutes. Sprinkle flour over the vegetables and cook for 1 minute. While stirring, slowly pour in chicken broth. Cook, stirring occasionally, until thickened, about 3 minutes. Stir in cream cheese, Worcestershire, pepper and salt, cook, stirring, until smooth, about 2 minutes. Remove from heat and stir in 1 ½ cups cheese. Pour the cheese sauce over the broccoli.
  6. Melt the remaining 2 tbsp. butter. Combine the melted butter and the breadcrumbs in a medium bowl. Spread evenly over the broccoli mixture. Top with the remaining ½ cup cheese.
  7. Bake until cheese is melted and the sauce is bubbling around the edges, 25-30 minutes.

Pan-Seared Mahi Mahi with Sauteed White Beans and Spinach

Pan Seared Mahi Mahi

Ingredients:
3 oz. extra-virgin olive oil
2 5-ounce Mahi Mahi filets (Tilapia is a possible substitute)
Sea salt
Pepper
4 c. sweet green onion
¼ c. chicken or vegetable stock
Handful of baby spinach
2 Tbsp. chopped garlic
6 oz beans (cannellini, great northern or garbanzo)
1 Tbsp. garlic
1 Tbsp. chopped shallots or sweet onion
Tarragon or basil to flavor

Directions:
Fish:
Preheat the oil in the pan until almost smoking.

Flavor the fish with salt and pepper; lay the fish in the oil.
Cook the fish 4 minutes on each side, jostling in the pan to keep from sticking.

White Bean Saute:
While the fish is cooking, sauté garlic till opaque, about 20 seconds (do not brown).
Add beans and a small amount of salt and pepper; cook 1 minute (beans can be soaked overnight for softening).
Add chicken stock to the pan; the fish should be nearly done and beginning to separate with a fork. Add a couple teaspoons more of chicken stock, then baby spinach.

S weet Onion Relish:
4 c. sweet yellow onion
2 Tbsp. apple cider vinegar
1 c. tomatoes, chopped
1 c. flat leaf parsley

Combine all ingredients.

Finished dish: Place fish atop bean sauté; add sweet onion relish atop fish. Enjoy!

Salad Nicoise

Salad Nicoise

Ingredients:
1 tbs extra-virgin olive oil
10 oz portion Ahi tuna, halved
Sea salt
Pepper
Bibb lettuce/hydroponic leaf lettuce
Green beans
1 hard-boiled egg
Tomato or potato, sliced in wedges
Nicoise olives or Kalamata olives
Vinaigrette dressing:
2 tbs apple cider vinegar
1 tbs Dijon mustard
1 tbs garlic
1 tbs chopped shallots or sweet onion
Tarragon or basil to flavor

Directions:
Prepare dressing by combining ingredients. Set aside.

To sear the tuna: sprinkle each side of tuna steak with sea salt and pepper. Place tuna steak in extremely hot, preheated skillet. Sear tuna on the first side, watching the “cook line” move up the side of the fish. When the line reaches the middle of the steak, flip the tuna and begin to sear the second side until the “cook line" from the second side touches the line from the first side. Remove tuna from pan and allow to cool slightly.

Line plate with lettuce while the fish is cooking.

Place green beans, sliced egg, tomato, potato and olives in groups on top of the lettuce.

Slice the tuna against the grain and fan over lettuce.

Drizzle dressing over salad.

Oven Roasted Turkey

Ingredients:
20 pound turkey (feeds 8-10 people)
Aromatics: carrots, onion, apple
Salt
Pepper
Extra virgin olive oil

Directions:
Remove giblets from cavity of bird and reserve if desired. Rinse entire bird under cold running water and dry thoroughly with disposable towel. A moist turkey will not brown.

Cut the apple, onion, and carrot into large chunks and place into cavity of rinsed turkey. Rub the outside of the turkey with olive oil and sprinkle inside and out with salt and pepper.

Truss (tie) legs of the bird together and place into preheated 425-degree oven for approximately 45 minutes or until the breast is golden brown. Reduce oven temp to 200 degrees and continue to cook bird until internal temperature reaches 165 degrees, tenting the breast with aluminum foil as necessary to prevent burning.

Leftover Turkey Casserole

How to make left over turkey casserole

Ingredients:
4 cups diced turkey
3 cups stuffing
2 cups gravy
1 cup fat-free milk
1 egg, beaten
Salt
Pepper

Directions:

Mix together the gravy, milk, and egg, adding a little bit of salt and pepper.

Using a 9-inch pie pan, layer the ingredients. First, cover the bottom of the pan with the stuffing. Then layer in the diced turkey. Top it with the gravy mix.

Bake at 350 degrees for 45-60 minutes, or until the top is golden brown and begins to bubble.

Grilled Vegetable Salad

Chef Joe's Grilled Vegetables

Ingredients:
Yellow and red bell peppers
Squash, cut 1/2" thick
Zucchini
Eggplant

Directions:
Let the eggplant sit in the roasting pan with salt and pepper for 30 minutes; dab up extra liquid. Sprinkle with sage and balsamic vinegar or extra virgin olive oil, and salt and pepper.

Grill 5 minutes on each side, or roast in a 400 degree oven for 30 minutes.

Roasted Butternut Squash and Goat Cheese Lasagna

Ingredients:
1 package lasagna noodles, cooked
1 jar marinara sauce
1 butternut squash, halved and seeds removed
¼ cup olive oil
1 teaspoon pumpkin pie spice
4 cups goat cheese crumbles
1 egg
3 cups cottage cheese
2 cups parts skim mozzarella cheese
½ cup shredded parmesan cheese

Directions:
For the squash:

Preheat oven to 400 degrees, Place squash skin side down on sheet tray, rub flesh with olive oil and sprinkle with spices. Place in oven to roast for appx. 45 minutes or until squash is softened. Place squash in refrigerator to cool. Once squash is cooled, scrape flesh from skin using a large spoon. Save squash in large mixing bowl and discard skin.

For the lasagna:

Cook lasagna sheets according to package directions, reserve. Add cottage cheese, parmesan cheese and egg to roasted squash. Mix well. In a 9x9 baking dish layer marinara sauce, noodles, squash mixture, mozzarella cheese and goats cheese. Repeat 3-4 times or until pan is full.

Cover the lasagna with foil and place in 350 oven for 45 minutes. Remove foil and bake another 5 minutes or until cheese is browned and bubbly. Serve with garlic bread and side salad.

50-60 minutes, or until the top is golden brown and begins to bubble.

Healthy Chicken Noodle Soup

Chef Joe's Chicken Soup

Serves 4

Ingredients:
2 Tbsp extra virgin olive oil
2 Tbsp garlic
2 c. chopped carrot
2 c. fresh celery, chopped into crescents
1 lb. diced chicken meat*
Salt/pepper to taste
8 c. chicken stock*
3 c. pre-cooked noodles
2 Tbsp flat leaf parsley

Directions:
Heat olive oil in the stock pot over medium-high heat. Add chopped garlic, carrot and celery, heating through until garlic and celery are translucent, stirring frequently. If desired, blanch carrots for 1-2 minutes in boiling water to soften.

Add the chicken and salt and pepper to the mixture, cooking through. Add chicken broth, and reduce heat to medium high, simmering for 10-15 minutes.

Add more seasoning if needed, then add noodles 3 minutes before serving to warm through. Top with parsley.

*Vegetarian version: substitute vegetable stock for chicken stock and tofu for chicken.

Wild Berry Parfait

Wildberry parfait recipe

Serves 4

Ingredients:
Strawberries (2 c)
Blueberries (2 c)
Chocolate syrup, 4 oz.
4 oz fat-free vanilla yogurt
2 Tbsp fresh granola
4 tsp peanuts
4 Tbsp fat-free whipped topping
2 oz. angel food cake, cubed

Directions:
Add 1 oz. of chocolate syrup to the bottom of each parfait glass. Layer 4 to 6 small cubes of angel food cake.

Spoon about ½ oz. of vanilla yogurt on top of the angel food cake; layer granola, then sprinkle peanuts on top. Spread a small amount of whipped topping.

Arrange a layer of blueberries; add yogurt, then strawberries. Top with granola and a sprinkle of peanuts. Finish with a dollop of whipped topping.

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Hagerstown, MD 21742
301-790-8000
TDD: 1-800-735-2258
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