Nutritional Recipes
Compiled by Jennifer Darrow, Various Sources
For our 2007 Food & Nutrition Fair, as a part of our Seminars in Holistic Living series, our own Jennifer Darrow solicited recipes from friends and practitioners of the clinic which featured nutritional and organic ingredients. A sampling of these recipes and tips are shared below.
You may download the complete Nutritional Meal Book (pdf) for free! Simply right-click on the link above, and select "Save as..." from the drop-down menu! Enjoy!
Note: You will need Adobe Reader (also free) to view this ebook. 
Natural Fruit Popsicles or Fruit Pops
Ingredients:
- 2/3 cup evaporated milk
- 10 oz pkg. frozen strawberries, partially thawed
- 15 oz can crushed pineapple in own juice
- 2 small or medium ripe bananas
Directions:
Combine in blender; spoon into eight 5 oz paper cups. Place ice cream stick or plastic spoon into center of each cup. Freeze several hours. Peel off paper cups and enjoy.
Judy Addington, LMT, CR
Massage Therapist, Raindrop Facilitator, & Reflexologist
at Integrated Health Concepts
Peach and Tomato Salad
Ingredients:
- 4 tomatoes, diced large
- 2 Peaches, diced large
- 2 tablespoons finely chopped sweet onion (red or scallion)
- 1 tablespoon finely chopped fresh basil
- 3 tablespoons fruity olive oil Sea salt
- Dash of freshly ground black pepper
Directions:
Gently combine tomatoes and peaches in a serving bowl. Add onion and basil and toss lightly. In a small bowl, mix olive oil, salt, and pepper. Drizzle over tomato mixture and toss with care.
Nutrients Per serving:
| Cal.: 91 | Carb.: 2 g |
| Total Fat: 7 g | Chol.: 0 mg |
| Cal. from Fat: 66% | Fiber: 2 g |
| Sat. Fat: 1 g | Protein: 19 g |
| Sodium: 7 mg |
Delicious Living Magazine, Sept. 2005, pg 58
Chicken Curry with Apples
Ingredients:
- 1 Tbsp Canola oil
- 2 lb boneless, skinless chicken (cut into 2 inch cubes)
- 3 med Granny Smith Apples, cored & chopped
- 2 lg onions, peeled & sliced thin or chopped
- 6 lg garlic cloves minced (about 2 Tbsp)
- 2 Tbsp curry powder (hot or mild to taste)
- 1-½ tsp cumin
- ½ cup raisins
- 5 cup low sodium organic chicken broth
- 2 cups regular brown rice uncooked (I use organic basmati brown rice)
- Do not use instant rice! - Salt & Pepper to taste
Directions:
In large non-stick pot or Dutch oven heat oil and sauté chicken, salt & pepper to taste while cooking. Remove chicken when just done. Add apples, onions, garlic, curry, & cumin to pot; sauté, stirring for about 5-10 minutes. Add broth & raisins and bring to a boil; then add rice & chicken. Return to boil then reduce heat; cover and simmer until rice is tender - about 60 minutes.
Serve with condiments such as chutney, chopped peanuts, toasted coconut, minced cilantro, or scallions.
Makes 8 servings.
Nutrients per serving:
| 439 Cal | 62 g Carbs |
| 5.1 g Fat | .8 g Saturated Fat |
| 37 g Protein | 5.4 g Fiber |
| 120 mg Sodium |
This recipe is super-easy since it is made all in one pot. Also, since it makes a large batch the left-overs freeze well for a quick dinner on another night.
Jennifer Darrow
Office Manager, Integrated Health Concepts
Fitzymania's Fabulous Oatmeal Cookies
Ingredients:
- 2 cups Old Stone Mill 5 grain Oatmeal Cereal (or any other organic oatmeal)
- 2 tsp vegetable oil
- 4 Tbsp honey
- 1 tsp natural vanilla flavor
- 1/4 cup light brown sugar
- 1 egg, 1 egg white
Directions:
Mix all ingredients in bowl; spoon onto greased cookie sheet or into shallow baking pan, bake in 375° oven for 12 minutes or until brown around edges.
I add almonds, cinnamon, a healthy scoop of all natural peanut or almond butter, dried fruit, or any other super fabulous healthy ingredient.
BON APETITE!!!!!!!!!!!!!
Scott Fitzpatrick, Dipl. OM
Acupuncturist at Integrated Health Concepts
Additional Healthy Tips!
• Try using applesauce instead of dressing on salads. It sounds odd, but it really brings out the flavors of the vegetables and cuts calories.
• Salsa is also a great replacement for salad dressing.
• Try using ground soy meat in place of ground beef in chili, Sloppy Joes, tacos, or taco salads. Less fat and calories than ground beef. The best part is that you don’t have to brown it first, you can use straight out of the package, so there’s no grease to clean up.
• Stevia equivalents to sugar
| Sugar: 1 cup | Stevia Powder: 1/3 - 1/2 tsp |
| Sugar: 2 cups | Stevia Powder: 2/3 - 1 tsp |
Homemade Baby Wipes
- 2 cups water (purified or filtered)
- 2 Tbsp baby shampoo or baby wash (preferably organic)
Cut a roll of paper towels in half cross-wise. Take out cardboard tube.
Mix water and shampoo or wash and pour over ½ roll of towels. Let set for 24 hours to absorb.
Pull wipes from center. Use 10 cup Rubbermaid container to store them in.
You may download the complete Nutritional Meal Book (pdf) for free! Simply right-click on the link above, and select "Save as..." from the drop-down menu! Enjoy!
Note: You will need Adobe Reader (also free) to view this ebook.
(This article was published in our 1st Qtr 2007 Newsletter)
