Healthy Recipes

One of the things people find most difficult when starting to eat healthy is feeling as though one's favorite foods are no longer an option. Kathy the nutritionist from Holyoke Health Center has compiled some favorite recipes from Puerto Rico with a healthy twist!

Please see below recipes:

Sofrito

1 cup Italian pepper or green bell pepper. seeded and diced

1/4 cup sweet chili or Italian or green bell pepper, seeded and diced

1 cup diced onion

3 garlic cloves, cut in half

1/4 cup cilantro leaves, cut in pieces

1/2 cup recao or cilantro leaves, cut in pieces

Combine the pepper, sweet chili, onion, garlic, cilantro and recao in a food processor or blender. If using a blender, you will need to add a small amount of water to mix the ingredients.

MAKES 2 CUPS

Nutritional Information: 1 cup. 62 calories. 0% calories from fat. 14 grams from carbohydrate. 0 grams of fat. 2 grams of protein.

Note: Sofrito can be made in large quantities and frozen until needed.

Sofrito

1 taza de pimiento italiano o verde sin semillas, cortado en pedazos

1/4 taza de ají dulce o pimiento italiano o verde sin semillas, cortado en pedazos

1 taza de cebolla cortada en pedozas

3 dientes de ajo, cortados por la mitad

1/4 taza de hojas de cilantro, cortadas en pedazos

1/2 taza de hojas de recao o cilantro, cortadas en pedozas

Mezcle el pimiento, el ají, la cebolla, el ajo, el cilantro y el recao en un procesador de alimentos o una licuadora. Si usa la licuadora debe añadir un poco de agua para mezclar los ingredientes.

RINDE 2 YAZAS

Información Nutritiva: 1 taza. 62 calorías de grasa. 14 gramos de carbohidrato. 0 gramos de grasa. 2 gramos de proteína

Nota: Se puede hacer el sofrito en grandes cantidades y congelarlo para usar luego.

Stewed Red Beans

1 pound of dried small red beans

6 cups water

1/2 large green pepper, seeded and chopped

1/2 medium onion, chopped

2 garlic cloves, ground or chopped

1/2 cup chopped cilantro leaves

1/4 cup recao or cilantro leaves, chopped

1 teaspoon olive oil

1 cup tomato sauce

1 cup calabaza or butternut squash, peeled and cut into chunks

1/4 teaspoon badia (yellow coloring)

Sort and rinse the beans with cold water until clean. Soak in 3 cups of the water for 6-8 hours or overnight. Do not drain. Bring the beans to a boil in a large saucepan. Reduce the heat, cover and simmer for 1 hour or until tender.

Combine the pepper, onion and garlic, cilantro, recao, and oil in skillet and saute over medium heat for 4 minutes. Add the tomato sauce and badia and cook for 5 more minutes. Add this mixture to the saucepan. Add 3 cups of cold water and bring to a boil. Add the squash. Reduce the heat, cover with the lid slightly open and simmer for 20 minutes or until the sauce thickens.

MAKES 8 SERVINGS of 1 cup each.

Nutritional information: 1 cup. 217 calories: 5% calories from fat. 40 grams of carbohydrate. 1 gram of fat. 14 grams of fat.

Habichuelas Coloradas Guisadas

1 libra de habichuelas coloradas pequeñas secas

6 tazaz de agua

1/2 pimiento verde grande sin semillas, picado

1/2 cebolla mediana o picados

2 dientes de ajo, molidos o picadas

1/2 taza de hojas de cilantro, picadas

1/4 taza de hojas de recao o cilantro, picada

1 cucharadita de aceite de oliva

1 taza de salsa de tomate

1 taza de calabaza, pelada y cortada en trozos

1/4 cucharadita de badia (colorante)

Limpie y lave las habichuelas secas con agua fría y póngolas a remojar en 3 tazas de agua por 6 a 8 horas o toda la noche. No las escurra. Póngolas a hervir en una olla grande. Reduzca el fuego tápela y hierva a fuego lento por una hora o hasta que estén blandas.

Mezcle el pimiento, le cebolla, el ajo, el cilantro, el recao, y el aceite en una cacerola o sartén y sofría a fuego moderado por 4 minutos. Añada la salsa de tomate y badia y cocine por 5 minutos más. Añada esta mezcla a la olla. Añada 3 tazas de agua y póngolas a hervir. Añada la calabaza. Reduzca el fuego y hierva a fuego lento con la tapa un poco abierta por 20 minutos o hasta que el liquido esté espeso.

RINDE 8 RACIONES de 1 taza cada una.

Información Nutritiva: 1 taza. 217 calorías. 5% calorías de la grasa. 40 gramos de carbohidrato. 1 gramo de grasa. 14 gramos de proteína

Kathy also provided recipes for additional dishes in English and Spanish. They are:

• Chicken Asopao
• Rice with Pigeon Beans
• Sancocho

Please contact me for copies.

Additionally, the Center for Disease Control has a website that provides nutritional information and recipes that might be very helpful for patients. One is able to select recipes by food groups (for example, dessert, finger food etc.) as well as by fruit or vegetable. It also has featured fruits and vegetables each month and other interactive tools to help people make healthy choices.
http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx

Kathy from Holyoke also sent the following link that has other recipes and their nutritional information. http://www.kraftfoods.com/

Thanks, Kathy for all your help!