2017 Winter Newsletter

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Spinach Salad with Japanese Ginger Dressing

Spinach Salad with Japanese Ginger Dressing
Author: 
Recipe type: Salad
 
“This spinach salad tossed with spunky ginger dressing was inspired by the iceberg salads served at Japanese steakhouses across the U.S. Add shrimp, chicken or lean steak for lunch or a light supper.”
Ingredients
  • 3 tablespoons minced onion
  • 3 tablespoons canola oil
  • 2 tablespoons distilled white vinegar
  • 1½ tablespoons finely grated fresh ginger
  • 1 tablespoon roasted sesame oil
  • 1 tablespoon reduced-sodium soy sauce
  • ¼ teaspoon minced garlic
  • ¼ teaspoon salt
  • Freshly ground pepper, to taste
  • 1 large carrot, grated
  • 1 medium red bell pepper, very thinly sliced
  • 10 ounces fresh spinach
Instructions
  1. Combine onion, oil, vinegar, ginger, sesame oil, soy sauce, garlic, salt and pepper in a blender. Process until combined.
  2. Toss spinach, carrot and bell pepper with the dressing in a large bowl until evenly coated.

 

Skillet Apple Chicken Thighs

Skillet Apple Chicken Thighs
Author: 
Recipe type: Dinner
 
This dish is perfect for easing into fall and comes together in one pan. The thighs will finish cooking in the apple mixture, and the flavors will combine beautifully as they sit in the pot.
Ingredients
  • 1½ tablespoons olive oil, divided
  • 4 (4-oz.) skinless, boneless chicken thighs
  • ½ teaspoon kosher salt, divided (use light salt to further reduce sodium content)
  • ¾ teaspoon freshly ground black pepper, divided
  • ½ cup unsalted chicken stock
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh sage
  • 1½ teaspoons chopped fresh rosemary
  • 2 medium apples, thinly sliced
  • 1 small red onion, thinly vertically sliced
Instructions
  1. Heat a large skillet over medium-high heat. Add 1½ teaspoons oil to pan; swirl to coat. Sprinkle chicken evenly with ¼ teaspoon salt and ⅜ teaspoon pepper. Add chicken to pan; cook 4 minutes on each side or until chicken is done. Remove from pan.
  2. Combine stock and mustard, stirring with a whisk. Add remaining 1 tablespoon oil to pan; swirl. Add remaining ¼ teaspoon salt, remaining ⅜ teaspoon pepper, sage, rosemary, apple, and onion to pan; cook 4 minutes, stirring occasionally. Stir in stock mixture. Return chicken to pan; cook 3 minutes or until liquid is reduced by half.
Nutrition Information
Serving size: 1 chicken thigh + ⅔c apple mixture Calories: 354 Fat: 24g Saturated fat: 5.8g Carbohydrates: 15g Sugar: 10g, 0g added Sodium: 400mg Fiber: 3g Protein: 20g

 

Butternut Squash (or Sweet Potato) and White Bean Soup

Butternut Squash (or Sweet Potato) and White Bean Soup
Author: 
Recipe type: Soup
 
Mild cannellini beans give the soup body and protein without distracting from the rich sweet potato or squash flavor. Chopped apple and Greek yogurt on top add a tart and tangy contrast, while adding a deliciously sweet and creamy flavor without all of the fat. Double the batch and freeze the extra for future dinners.
Ingredients
  • 2 pounds sweet potatoes (peeled) or butternut squash, cut lengthwise into 2” cubes
  • 1 cup chopped red onion
  • 1 tablespoon chopped fresh sage
  • 2T olive oil
  • 5 garlic cloves, minced
  • 2.5 cups unsalted chicken stock
  • 1 15oz. can canned unsalted cannellini beans, rinsed and drained
  • 1 cup 2% reduced-fat milk
  • ½ teaspoon kosher salt (use light salt to decrease the sodium content)
  • ½ teaspoon freshly ground black pepper, divided
  • 1 cup diced apple
  • ¼ cup plain 2% reduced-fat Greek yogurt
Instructions
  1. Place potatoes or buttnernut squash and 1 cup stock in a Dutch oven over medium heat. Cook covered for 15 minutes, until soft. Add more stock if needed to avoid sticking. Remove once cooked.
  2. Place 2T olive oil in a Dutch oven over medium heat. Add onion, sage, and garlic; cook 7 minutes or until tender, stirring occasionally. Add 1.5 cups stock; bring to a simmer.
  3. Put potatoes (or squash), beans, milk, salt, and ¼ teaspoon black pepper in the Dutch oven, then puree with immersion blender. Once blended, cook 4 to 5 minutes or until thoroughly heated.
  4. Divide soup among 4 bowls; top each serving with ¼ cup apple and 1 tablespoon yogurt. Sprinkle evenly with remaining ¼ teaspoon pepper.

 

Grilled Chicken Taco Salad

Grilled Chicken Taco Salad
Author: 
Recipe type: Salad
 
Peppery arugula, grilled corn and a tangy lime vinaigrette give this healthy taco salad recipe a serious upgrade. This recipe is the perfect vehicle for using the crushed-up tortilla chips at the bottom of the bag.
Ingredients
  • 2 tablespoons lime juice
  • 2 tablespoons white-wine vinegar
  • ¾ teaspoon salt, divided
  • ¾ teaspoon ground pepper, divided
  • ¼ cup extra-virgin olive oil
  • 1 cup cherry tomatoes, halved
  • ¾ cup diced zucchini
  • firm ripe avocado, diced
  • ¼ cup thinly sliced red onion
  • 1 jalapeno, minced (optional)
  • 2 pounds skinless chicken breasts
  • 1 large ear corn, husked
  • 5 cups arugula (about 3 ounces)
  • 1 cup coarsely broken tortilla chips
  • 2 tablespoons chopped fresh cilantro
Instructions
  1. Preheat grill to medium-high.
  2. Combine lime juice, vinegar and ½ teaspoon each salt and pepper in a large bowl; whisk in oil.
  3. Add tomatoes, zucchini, avocado, onion and jalapeno, if using; gently toss to coat. Set aside.
  4. Sprinkle chicken with the remaining ¼ teaspoon each salt and pepper. Oil the grill rack. Grill the chicken until an instant-read thermometer inserted into the thickest part registers 165 °F, 4 to 5 minutes per side.
  5. Grill corn until lightly charred on all sides, 2 to 4 minutes total. Transfer to a clean cutting board.
  6. Cut the chicken into bite-size pieces; cut corn kernels from the cob.
  7. Add the chicken and corn to the tomato mixture; stir in arugula, tortilla chips and cilantro and gently toss to combine.
Nutrition Information
Serving size: 2.25cups Calories: 447 Fat: 28g Saturated fat: 4g Carbohydrates: 24g Sugar: 0g added Sodium: 551mg Fiber: 6g Protein: 27g Cholesterol: 63mg

 

Tomato, Watermelon & Avocado Salad

Tomato, Watermelon & Avocado Salad
Author: 
Recipe type: Salad
 
Enjoy this refreshing healthy salad recipe as a side dish or dice the tomatoes, watermelon and avocado smaller (1/2- to ¼-inch pieces) and serve as a condiment for grilled fish, shrimp or chicken.
Ingredients
  • 1½ cups cubed medium tomatoes (1-inch)
  • 1½ cups cubed watermelon (1-inch)
  • ½ jalapeno, seeded, if desired, and very thinly sliced
  • Zest of 1 lime
  • 2 tablespoons grated peeled fresh ginger
  • 3 tablespoons lime juice
  • ½ teaspoon toasted (dark) sesame oil
  • ¼ teaspoon kosher salt
  • 1 ripe avocado, cubed (1-inch)
  • 2 teaspoons black sesame seeds
  • 2 tablespoons torn fresh mint leaves
  • ½ teaspoon flaky sea salt
Instructions
  1. Gently toss tomatoes, watermelon, jalapeno and lime zest in a medium bowl.
  2. Place ginger in a fine-mesh strainer over a small bowl and press on it to extract all its juice. Discard the pulp.
  3. Whisk lime juice, oil and kosher salt into the ginger juice.
  4. Add the ginger mixture to the tomato mixture along with avocado and sesame seeds; gently toss to combine.
  5. Sprinkle with mint and sea salt.
Nutrition Information
Serving size: 1.25 cups Calories: 129 Fat: 9g Saturated fat: 1g Carbohydrates: 13g Sugar: 0g added Sodium: 219mg Fiber: 5g Protein: 2g Cholesterol: 0mg

 

Heirloom Tomato & Summer Vegetable Salad

Heirloom Tomato & Summer Vegetable Salad
Author: 
Recipe type: Salad
 
Allowing the salad to sit for at least 30 minutes before serving means the raw vegetables get a chance to soak up the tangy-sweet dressing in this healthy side dish recipe. Serve with grilled chicken, steak, mushrooms or tofu.
Ingredients
  • ⅓ cup cider vinegar
  • 2 teaspoons honey
  • 1 small garlic, minced
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 cup sliced cherry, grape and/or pear tomatoes
  • ½ medium cucumber, halved, seeded and sliced ⅛ inch thick
  • ½ medium yellow summer squash, quartered and sliced ¼ inch thick
  • ¼ medium sweet onion, such as Vidalia, sliced ⅛ inch thick
  • Kernels from 1 ear of corn
  • 1 tablespoon coarsely chopped fresh dill or basil
Instructions
  1. Whisk vinegar, honey, garlic, salt and pepper in a medium bowl.
  2. Add tomatoes, cucumber, squash, onion and corn; stir well to combine.
  3. Let sit at room temperature for at least 30 minutes and up to 2 hours, stirring occasionally, before serving.
  4. Serve garnished with dill or basil.
Nutrition Information
Serving size: 1 cup Calories: 52 Fat: 0g Saturated fat: 0g Carbohydrates: 11g Sugar: 0g added Sodium: 149mg Fiber: 2g Protein: 2g Cholesterol: 0mg

 

2016 Summer Newsletter

Enjoy our recent newsletter filled with tips, recipes, and articles.

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Press Release: Eating Disorder Workshop

Vineyard Gazette
June 10th, 2016

 

Thirteen Island health professionals recently attended at two-day advanced eating disorders workshop led by eating disorder expert Jessica Setnick.

The workshop held May 19 and May 20 was designed to help the professionals serve Island youth who struggle with eating disorders, according to a press release.

 

Read the entire article at: https://vineyardgazette.com/news/2016/06/02/eating-disorder-workshop

 

 

Chipotle Albondigas Soup

Chipotle Albondigas Soup
Author: 
Recipe type: Lunch or Dinner
Cuisine: Soup
 
A spicy meatball and veggie soup.
Ingredients
  • 4 cups reduced-sodium chicken or beef broth
  • 4 cups water
  • 1-2 limes, divided
  • ½ cup fine whole-grain cornmeal
  • ½ cup finely chopped scallions
  • ½ cup finely chopped fresh cilantro
  • 1 large egg
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • ¼ teaspoon freshly ground pepper
  • 1¼ pounds lean ground turkey
  • 6 cups chopped dandelion greens or chard, tough stems removed
  • 1 cup sliced carrots
  • 1-2 chipotle chiles, minced• 1 cup corn kernels, fresh or frozen
Instructions
  1. Bring broth and water to a simmer in a Dutch oven over medium heat.
  2. Meanwhile, zest and juice 1 lime; reserve the juice.
  3. Mix cornmeal, scallions, cilantro, egg, garlic, oregano, pepper and the lime zest in a large bowl.
  4. Add ground turkey meat.
  5. Gently mix to combine (do not overmix).
  6. Using 1 tablespoon for each, make about 40 small meatballs.
  7. Add greens, carrots and chipotle to taste to the simmering broth mixture, then add the meatballs. Simmer until the meatballs are cooked through and the vegetables are tender, 10 to 12 minutes.
  8. Stir in corn and cook until heated through, 1 to 2 minutes more.
  9. Stir in 2 tablespoons lime juice. Serve with lime wedges, if desired.