Indiana University Northwest
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Wellness Team

Wellness Team

Healthy Recipes

Healthy Recipes

Apple Raisin Bagel Pudding  
  • 4 raisin bagels, cubed
  • 1 1/2 cups egg substitute
  • 1/2 c brown sugar
  • 1 t ground cinnamon
  • 2 cups fat free milk
  • 1 t vanilla
  • 1 apple, finely chopped
  • 1 c organic raisins

Preheat oven to 350 degrees. Lightly spray a 2-quart casserole dish with cooking spray. In a medium size mixing bowl, pour egg substitute, cinnamon, milk, and vanilla, mix well. Arrange ingredients in the casserole dish starting with half of the bagels, half of the apples, half the raisins and half the egg mixture. Repeat the layers. Cover with foil and bake for 45 to 75 minutes depending on oven settings. Serve warm.

Serving size, one 3 1/2 inch square portion. Calories- 187, Fat- less than 1 g, carbohydrate- 50 g, protein- 15 g

Chewy Oat Bars  
  • 1/3 c nonfat yogurt
  • 2 tbsp canola oil
  • 1/2 c honey
  • 1 c rolled oats
  • 1/2 c all-purpose flour
  • 1 tsp baking powder
  • 1 tbsp ground cinnamon
  • 1/2 tsp salt
  • 1/2 c raisins
  • 1/2 c finely diced apple
  • 1/4 c chopped walnuts

Blend yogurt, oil and honey; then mix in the oats. Sift flour, baking powder, salt and cinnamon over yogurt mixture; fold in fruit and nuts. Pour batter into a 9x9-inch baking dish lightly coated with vegetable oil spray. Bake in preheated 375 degree oven for 20-25 minutes until light brown.

Calories 103, Fat- 3 g, Sodium- 160 mg, Total Carb- 18g, Fiber- 1.7g, Protein- 1.3g

Fruit Salad in Seconds  
  • 1 pint sliced strawberries
  • 1 pound seedless green grapes, halved
  • 3 bananas, peeled and sliced
  • Any other fruit of choice
  • 1 8 oz. container strawberry yogurt of choice

In a large bowl, toss together fruit and yogurt. Serve immediately and enjoy!

Hot Artichoke and Parmesan Cheese Dip  
  • 13.5 oz Artichoke hearts
  • 3 slices Italian Bread
  • 4 T Brine from Artichokes
  • 1/4 c nonfat mayonnaise
  • 1/2 c grated, fat-free parmesan cheese

Drain artichokes, reserving 4T of brine. Combine all ingredients in a food processor. Process to make a smooth paste with the brine. Spoon into an olive oil sprayed 1 1/2 quart-baking dish. Bake for 20 to 25 minutes in a 350 degree oven. If desired, sprinkle with additional parmesan cheese, and broil for 2 minutes to lightly brown. Allow to set for 10 minutes before serving with low fat crackers or Italian bread toast.

Calories- 44, fat- 1.3g, cholesterol 3 mg, carbs 5.6 g, protein 2.3g, sodium 149 mg.

Lemony Vegetables  
  • 2 cups water
  • 1/3 cup lemon juice 
  • 1 teaspoon salt 
  • 2-1/2 tablespoons chopped scallions
  • 2-1/2 tablespoons chopped parsley
  • 1 sprig fresh thyme
  • 1/2 cup chopped celery leaves
  • 8 peppercorns
  • 1/2 lb fresh green beans 
  • 1/2 lb carrots, sliced 
  • 1/4 lb mushrooms, sliced
  • Chopped chives 

In a large saucepan, combine water, lemon juice, salt, scallions, parsley, thyme, celery leaves, and peppercorns. Bring to a boil; reduce heat and simmer 10 minutes. Add beans, carrots, and mushrooms; cook until just tender. Drain, reserving stock. 

Boil stock rapidly until reduced to half the original amount. Pour stock over vegetables; let cool until just warm. Serve garnished with chopped chives. 

Serves six. Per serving: 37 cal, trace fat, 0 mg cholesterol, 9 g carbohydrates, 3 g fiber, 2 g protein, 376 mg sodium.

Lobster Creole  
  • 2 cups canned tomatoes
  • 1/2 onion, chopped
  • 2-1/2 tablespoons minced celery leaves
  • 1/2 green pepper, chopped
  • 2-1/2 tablespoons chopped parsley
  • 1 teaspoon minced fresh basil
  • 1 cup fat-free chicken broth
  • 1/2 cup grated carrots
  • 1 teaspoon bitters 
  • Salt and pepper
  • 1 lb lobster meat, cooked 

Combine tomatoes, onion, celery leaves, green pepper, parsley, basil, and chicken broth in a large saucepan. Bring to a boil; reduce heat and simmer 1/2 hour. Add carrots, bitters, and salt and pepper to taste. Stir in lobster; heat through. 

Serves four. Per serving: 147 cal, 1 g fat, 108 mg cholesterol, 10 g carbohydrates, 2 g fiber, 26 g protein, 727 mg sodium.

Mango Cocktail  

2 cups ripe mango, cut up

1 cup orange juice

1 cup pineapple juice

1/4 c fresh lime juice

2 cups soda water

Combine all ingredients in a blender, and blend the mixture at high speed for about a minute. Pour the liquid through a course strainer into a serving pitcher.

Calories-80, Fat- 0g, sodium- 1.8 mg, carbs- 20g, fiber-1.2g, protein- 0.8g

Pasta With Fresh Tomato Sauce  
  • 1 16oz package dry penne pasta
  • 8 roma (plum) tomatoes, diced
  • cup Italian dressing of choice
  • cup finely chopped basil
  • cup diced red onion
  • cup grated parmesan cheese

Bring a large pot of lightly salted water to a boil. Place the pasta in the pot, cook roughly 10 minutes, until al dente. Drain pasta. In a large bowl, toss cooked pasta, tomatoes, Italian dressing, basil, red onion, and parmesan cheese. Enjoy!

Sweet-n-Sour Apples  
  • 2 Golden Delicious apples
  • 2 teaspoons cornstarch
  • Dash ginger
  • 1/4 cup apple juice
  • 1 tablespoon low-sodium soy sauce
  • 1-1/2 teaspoons cider vinegar 

Core and slice apples; set aside. Combine cornstarch and ginger in skillet; gradually stir in apple juice, soy sauce, and vinegar. Cook and stir until thickened and clear. Stir in apples. Simmer, covered, 5 to 10 minutes, until apples are crisp-tender. 

Serves four. Per serving: 39 cal, trace fat, 0 mg cholesterol, 10 g carbohydrates, 1 g fiber, trace protein, 153 mg sodium.

Wellness Loaf  

Submitted by Stephen Echtenkamp

Whisk together thoroughly:

  • 1 1/2 cups all purpose flour
  • 2 tsp. baking powder
  • 1/4 tsp. salt

Combine in another bowl:

  • 1/3 cup nonfat milk
  • juice and grated zest of 1/2 orange
  • juice and grated zest of 1/2 lemon

In mixing bowl, beat together:

  • 2 tbs. canola oil
  • 2/3 cup sugar

Then gradually beat in:

  • 1/2 cup Egg Beaters (equivalent to 2 eggs)

Then beat in the flour mixture in 3 parts, alternating with the milk mixture in 2 parts.

Then fold into the mixture:

  • 2/3 cup chopped walnuts
  • 1/3 cup chopped dried cranberries

Scrape mixture into an 8 1/2 x 4 1/2 inch greased loaf pan

Bake until golden brown in 350 degree oven (45-50 minutes). After removing from oven, let sit 5-10 minutes, before unmolding, to cool completely on a wire rack.