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Healthy Recipes from BID Plymouth’s Dietitian

Marcia Richards, MEd, RD is a dietitian employed by Beth Israel Deaconess Plymouth, but her work extends far beyond the hospital and into the communities served by BID Plymouth. In addition to authoring “Simple and Delicious Vegetable Recipes” and co-hosting “Delicious and Nutritious Cooking,” she has implemented the Healthy Market Program in Plymouth’s smaller grocery stores. Her goal is to make the healthy choice the simple choice throughout Plymouth.

Following are several healthy recipes, curated by Marcia:

Acorn Squash and Escarole Salad with Sunflower Seeds – 10 servings
Recipe created by Chef Jerry Levine; Nutrient Analysis by Marcia Richards, MEd, RD, MCHES

Per serving: 195 calories; Protein 5 grams; Carbohydrate 20 grams; Fat 12 grams; Saturated Fat <2 grams; Sodium 273 mg.

Ingredients:

1 cup Sunflower Seeds

1 ½ lbs. Acorn squash, skin removed, seeded and cut into ¼ inch wedges (1 squash)

2 Tbs. Extra virgin olive oil

1 Tbs. Coriander seeds, crushed

1 tsp.  Kosher salt

2 tsp.  Black pepper or to taste

3/4 cup Buttermilk

3/4 cup  Light Mayonnaise

1 Garlic clove, grated

1 lb. Escarole, leaves torn (1 head)

1 lb. Arugula, stemmed and torn

1 cup  Pomegranate seeds

Directions:

  1. Coat a small frying pan with vegetable spray or oil; heat pan to moderate heat and add the sunflower seeds. Dry roast until slightly brown. Remove from heat and allow to cool.
  2. Preheat oven to 400 degrees F.
  3. Place cut squash and coriander seeds on a large, rimmed baking sheet. Toss them with olive oil. Place in heated oven and roast for 20 minutes, turning once, until browned and tender. Allow to cool
  4. In a bowl, whisk buttermilk, mayonnaise, garlic, salt and pepper together.
  5. In a large bowl, mix the escarole and arugula together. Add the cooled squash and mix slightly.
  6. Top with the roasted sunflower seeds and pomegranate seeds. Mix slightly.
  7. Plate and serve with dressing on the side – allowing individuals to drizzle their own amount.

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Biscotti-Mandelbrot

Serving Size: 1 cookie; total servings 24

116 calories per cookie; 17 grams carbohydrate, 4 grams of fat

Adapted from an original recipe by Joan Nathan

Ingredients

  • 2 cups unbleached flour
  • 1 cup sugar
  • 1 teaspoon baking soda
  • 3 large eggs
  • ½ teaspoon vanilla
  • ½ teaspoon almond extract
  • 6 oz. sliced almonds

Directions

1. Pre-heat oven to 300-degrees F.
2. Using an electric mixer with paddle attachment, mix all the dry ingredients.
3. In a separate bowl, lightly beat the eggs, vanilla extract and almond extract.
4. Add egg mixture to the dry ingredients.
5. Add the sliced almonds to the egg mixture/dry ingredients. Mix ingredients together.
6. Place mixture on floured service and knead the dough until it comes together.
7. Divide into two pieces.
8. Roll each piece into a 2 inch diameter cylinder.
9. Place a sheet of parchment paper on a baking pan.
10. Lay each piece of dough on the parchment paper and gently press down to form a 3 inch wide rectangle.
11. Leave a 3 inch space between each rectangle.
12. Bake for 50 minutes, rotating pan after 25 minutes.
13. Remove from oven. Using a sharp knife, cut into diagonal slices ¾ inch thick.
14. Lay the bars on their side and cook for an additional 50 minutes or until browned.

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Caprese Mozzarella Skewers
Recipe created by Jerry Levine for the Delicious & Healthy Cooking on a Budget series
Nutrient Analysis completed by Marcia Richards RD

Nutrition Information
Serving size: 1 skewer. Makes 24 servings. Provides calcium, Vitamins A & C; low in sodium.
Calories – 46; Carbohydrate – 2 grams; Protein – 4 grams; Total Fat – 3 grams; Saturated Fat – 2  grams; Fiber – <1 grams; Sodium – 71 mg.

Ingredients:

24 ounce of cherry tomato

11 oz. small mozzarella balls

½ cup balsamic vinegar

1 tablespoon dried basil leaves

30 wooden skewers – 8 inch long

Directions:
1. Fill each skewer as follows:1 cherry tomato followed by 1 mozzarella ball, and then another tomato
2. Mix basil leaves and balsamic vinegar together; let rest for 5 minutes
3. Brush your filled skewers with the balsamic mixture
4. Serve chilled

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Coconut Macaroons (modified from Danny Macaroons, NYC)

Recipe created by Jerry Levine for the Delicious & Healthy Cooking on a Budget series

Nutrient Analysis completed by Marcia Richards RD

Nutrition Information
Serving size: 1 cookie. Makes 40 servings. Low in sodium.
Calories – 75; Carbohydrate – 7 grams; Protein – 2 grams; Total Fat – 5 grams; Saturated Fat – 4 grams; Fiber – 1 gram; Sodium 50 mg.

Ingredients:

14 ounce bag of sweetened shredded coconut

14 ounce can of evaporated milk

1 teaspoon vanilla

2 large egg whites

¼ teaspoon salt

4 oz. bittersweet chocolate-melted

Directions:

Preheat oven to 350 degrees F

1. Line two baking sheets with parchment paper
2. Mix coconut, evaporated milk, and vanilla in a bowl
3. Using an electric mixer, beat the egg whites and salt in a bowl for form firm peaks
4. Fold egg whites into coconut mixture
5. Deposit 1 tablespoon of the mixture onto prepared cookie sheets
6. Bake for 25 minutes-rotating each sheet at around 12 minutes
7. Cool on a rack
8. Brush bottom of macaroon with melted chocolate
9. Flip over when cool enough
10. If you have any leftover chocolate, drizzle it over the top of macaroon