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Heart healthy chocolate pie

Submitted by emily.griffin on

Ingredients: 

  • 13 ounces semisweet chocolate chips 

  • 1/3 cup coffee liqueur 

  • 1 teaspoon vanilla extract 

  • 1 pound silken tofu, drained 

  • 1 tablespoon honey 

  • 1 (9-inch) prepared chocolate wafer crust 

 

Directions: 

Place enough water in the bottom of a 4-quart saucepan to come 1 inch up the sides. Bring to a simmer over medium heat. 

 

Melt the chocolate chips with the liqueur and vanilla in a medium metal bowl set over the simmering water, stirring often with a rubber or silicone spatula. Combine the tofu, chocolate mixture and honey in a blender or food processor and spin until smooth, about 1 minute. 

 

Pour the filling into the crust and refrigerate for 2 hours, or until the filling sets firm. 

 

Chocolate wafer crust 

Ingredients: 

• 6 1/2 ounces chocolate wafer cookies 

• 1 tablespoon sugar 

• 3 ounces unsalted butter, melted and slightly cooled 

 

Nutrition facts: 

• Calories 484 

• Total Fat 24 g 

• Sodium 363 mg 

• Total Carbohydrates 62 g 

• Fiber 1 g 

• Sugar 14 g 

• Protein 5 g 

 

Find more recipes at genesishcs.org/eatwell. 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Try this delicious and healthy option for homemade chocolate pie!

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Air fryer BBQ cauliflower wings

Submitted by emily.griffin on

These air-fryer “honey” BBQ cauliflower wings will be a hit at your next tailgate party. The wings have the flavor and crunch of traditional BBQ wings but contain fewer grams of fat and calories. While these cauliflower wings have the taste of honey, they have no added sugar since they’re sweetened with an artificial sweetener. 

Ingredients:

  • 1/2 cup unsweetened soy or almond milk
  • 1/8 tsp kosher salt
  • 10-ounce package of cauliflower florets
  • 1/3 cup whole wheat flour
  • 1/2 tsp onion powder
  • 1/8 tsp black pepper
  • 1/2 tsp garlic powder

 

Nutritional information:

  • Servings: 4 
  • Serving Size: 4 ounces cauliflower wings
  • Calories per serving: 80
  • Total Fat: 1.5 g
  • Saturated Fat: 0 g
  • Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 230 mg
  • Total Carbohydrate: 16 g 
  • Dietary Fiber: 3 g
  • Total Sugars: 4 g
  • Added Sugars: 0 g
  • Protein: 4 g
  • Potassium: 450 mg
  • Phosphorus: 90 mg

 

Instructions:

To make the wings: Preheat air fryer to 375 degrees F. In a medium bowl, whisk together batter ingredients. (If batter is too thin, add a little more flour and stir.) Add in cauliflower florets and toss to coat each piece evenly. 

Spray basket of air fryer with nonstick cooking spray. Using tongs, place each batter-covered floret into the basket. It’s best to work in two batches so you don’t overcrowd the air fryer. Air-fry each batch for 7 minutes, then remove and brush cauliflower wings with your preferred sauce. Return to air fryer another 1–2 minutes until crispy.

Remove and repeat for the next batch. 

Approved by:
Sarah Brauning, MS, RD, LD, CDE
Genesis Registered Dietitian
Diabetes & Nutrition Education


Find more recipes at genesishcs.org/eatwell.

 

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Sign up for our digital newsletter to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

These air-fryer “honey” BBQ cauliflower wings will be a hit at your next tailgate party.

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Recipe: Summer Fruit Salad

Submitted by Kyle.Norton on

Ingredients: 

  • 3 cups spring mix lettuce 
  • 2 ½ cups pecans, coarsely chopped 
  • 2 or 3 fresh shallots, minced  
  • 1 teaspoon granulated sugar 
  • 1 teaspoon red wine vinegar  
  • 2 teaspoons red wine
  • ¼ cup dried apricots 
  • ¼ cup fresh red raspberries 
  • ¼ cup fresh blueberries 
  • ¼ cup blue cheese, crumbled 

 

Make the chipotle-candied pecans 

  • ½ cup granulated sugar 
  • ½ cup water  
  • 2 ½ cups pecan pieces
  • 1/8 teaspoon ground cinnamon 
  • 1/8 teaspoon chili powder 

 

Preheat oven to 375° F. Line a baking sheet with parchment paper. 

In a small saucepan on the stovetop, combine sugar and water. Bring to a boil, whisking to dissolve the sugar.  

Remove from the heat, stir in the pecans and toss to coat. Spread the nuts on a single layer on the prepared baking sheet. Toast in the oven for about 8-10 minutes, or until toasty.  

While still warm, sprinkle the nuts with a mixture of cinnamon and chili powder. 

Set aside to cool completely. Once cool, you can store the candied nuts in an airtight container at room temperature for up to a month. 

 

Make the dressing  

In a small bowl, whisk together the minced shallots, sugar, red wine vinegar and red wine. 

Heat the saucepan to low heat and add the mixture. Cook for 5 minutes or until shallots are tender.  

The minimum internal temperature should be 140 degrees F. or above.

Cool quickly to an internal temperature of 40 degrees F. or below. 

Store in an airtight jar in the refrigerator at 40 degrees F. or below for up to 1 week. 

 

Assemble the salad  

Put the lettuce in a stainless-steel serving bowl. 

Add the blue cheese, raspberries and blueberries.  

Top with candied pecans and apricots. 

Just before serving, drizzle the dressing over the salad, to taste. 

 

Nutritional information: 

  • Serving size: 1 salad (about 3 cups) 
  • Calories per serving: 300  
  • Total Fat: 15 g  
  • Cholesterol: 20 mg  
  • Sodium: 230 mg  
  • Carbohydrates: 13 g  
  • Fiber: 3 g  
  • Sugar: 17 g  
  • Protein: 3 g 

 

Approved by:  

Clay Simmons  
Executive Chef  
Genesis Food and Nutrition Services 

Find more recipes at genesishcs.org/eatwell. 

 

 

 

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Summer Fruit Salad

This colorful and nutritious summer salad recipe features candied pecans, apricots, berries, and blue cheese on top of fresh lettuce. Pull it all together with a homemade dressing featuring fresh shallots and red wine vinegar.

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Recipe: Insta Pot Lentil Soup

Submitted by emily.griffin on

Ingredients:  

  • 2 tablespoons extra-virgin olive oil  

  • 1 medium yellow onion, diced  

  • 4 medium carrots, diced  

  • 3 stalks celery, diced  

  • 4 sprigs fresh thyme  

  • 1 teaspoon kosher salt  

  • ¾ teaspoon smoked paprika  

  • ½ teaspoon black pepper  

  • 1 ½ cups French green lentils  

  • 4 cloves garlic, minced (about 4 teaspoons)  

  • 1 can fire-roasted tomatoes, diced (15 ounces)  

  • 1 can crushed tomatoes (15 ounces)  

  • 4 cups low-sodium vegetable broth  

  • Fresh parsley for serving, chopped  

  • Parmesan cheese, freshly grated, optional  

  • Crusty bread, optional  

Instructions:   

Drizzle the oil into the pot. Set to sauté. Once the oil is hot, add the onion and stir. Continue to cook the onion, stirring often, until it is very soft, beginning to lightly brown and break down, about 8 minutes.  

Dice carrots and celery and add to the pot. Sauté until the carrots and celery are barely soft, about 2 minutes. Bundle the thyme sprigs together to make them easier to pull out later. Add salt, smoked paprika and pepper.  

Add the lentils and garlic to the pot and stir to coat them in the spices. Let cook 30 seconds until the garlic is fragrant. Add the diced tomatoes, crushed tomatoes and vegetable broth.  

Cover and seal the instant pot. Set to cook on high pressure for 15 minutes, then allow the cooker to release pressure naturally. This will take about 10 to 15 additional minutes.  

Open the lid and stir the soup. Remove the thyme stems, leaving the leaves in the soup. If the soup is too thick for your liking, thin with a bit of water or additional stock until you reach your desired consistency. Taste and adjust the seasonings as desired.   

Serve hot with a sprinkle of parsley, Parmesan cheese and bread for dipping.  

Nutritional information:  

  • Serving size: 1 ½  cups  
  • Number of servings: 6   
  • Calories per serving: 236   
  • Total fat: 12 g  
  • Saturated fat: 5 g  
  • Cholesterol: 135 mg  
  • Sodium: 516 mg  
  • Carbohydrates: 12 g  
  • Fiber: 16 g  
  • Sugar: 10 g  
  • Protein: 36 g  

Storage:

Place leftover soup in an airtight container in the refrigerator for up to five days, or freeze for up to three months. Let thaw overnight in the refrigerator before reheating. 

Approved by:  
Maurine Maneely  
Genesis Registered Dietitian 

Find more recipes at genesishcs.org/eatwell. 

lentil soup

Learn how to make this delicious lentil soup with an insta pot.

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(Recipe) Healthier homestyle meatloaf

Submitted by Kyle.Norton on

Ingredients: 

• 2 tablespoons fat-free milk 

• ¼ cup ketchup 

• 1 tablespoon Dijon mustard 

• 1 lb. 93-97% lean ground beef 

• 1 slice (1½ oz) whole grain bread 

• 1 teaspoon dried basil 

• 1/3 cup fresh parsley, chopped 

• ¼ teaspoon pepper 

• 2 egg whites 

• ½ cup steamed broccoli florets, chopped 

• ½ cup roasted red pepper, chopped 

• ½ cup white onion, chopped 

 

Nutritional information: 

• Serving size: 2 slices 

• Calories: 178 

• Total fat: 4 g 

• Saturated fat: 1 g 

• Cholesterol: 47 mg 

• Sodium: 189 mg 

• Carbohydrates: 10 g 

• Fiber: 1 g 

• Protein: 20 g 

 

Instructions: 

Preheat oven to 350 degrees and coat a 9” x 5” loaf pan with cooking spray. In a large mixing bowl, combine milk, one tablespoon of ketchup, mustard and egg white. Add onion, red pepper and broccoli and set the mixture aside. In a food processor, pulse bread until completely crumbled. Add ground beef and breadcrumbs to the vegetable mixture. Add basil, parsley and black pepper. Mix all ingredients together by hand. Place meat mixture into loaf pan. Brush the remaining three tablespoons of ketchup over the top. Bake for one hour or until the thermometer inserted in the center of the pan registers 160 degrees. Let stand for 10 minutes. Cut meatloaf into 12 slices. 

Find more recipes at genesishcs.org/eatwell. 

 

Meatloaf

Try this healthier version of a classic for your next family dinner.

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Turkey Stuffed Peppers 

Submitted by emily.griffin on

Ingredients: 

  • 6 large bell peppers 
  • 1 cup low-sodium chicken broth, divided 
  • ¼ cup tomato sauce 
  • 1 ½ cups cooked brown rice 
  • 6 tablespoons low-fat, sharp cheddar cheese, shredded 
  • 1 lb. 93% lean ground turkey 
  • 2 garlic cloves, minced 
  • 1 medium onion, minced 
  • 1 teaspoon cumin powder 
  • ¼ teaspoon salt (optional) 
  • ¼ teaspoon pepper 

Instructions: 

  1. Heat oven to 400°F. 
  2. Lightly spray olive oil in a medium nonstick skillet on medium heat. 
  3. Add onion and garlic and sauté for 2 minutes. Add ground turkey, salt, pepper and cumin and cook for approximately 5 minutes until the meat is cooked. 
  4. Add ¼ cup of tomato sauce and ½ cup of chicken broth, mix well and simmer on low for about 5 minutes. 
  5. Turn off the heat and add cooked brown rice. 
  6. Cut the tops off the peppers. Remove all seeds. Spoon the meat mixture into each pepper evenly. Place peppers in a 9 x 13-inch baking dish. 
  7. Pour the remainder of the chicken broth on the bottom of the pan. Cover with aluminum foil and bake for about 35 to 40 minutes or until the internal temperature is 165 degrees Fahrenheit. 
  8. Remove from the oven, add a tablespoon of shredded cheese to the top of each pepper, and bake for 5 minutes or until the cheese is melted. 

 

Nutritional information: 

  • Calories: 499 calories 
  • Total Fat: 35 g 
  • Sodium: 946 mg 
  • Cholesterol: 131 mg 
  • Carbohydrates: 24 g 

 

Approved by: 

Maurine Maneely, 

Registered Dietitian 

Find more recipes at genesishcs.org/eatwell. 

Try this delicious fall recipe.

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(Video) Recipe: One Pot Chicken Fajita Pasta

Submitted by Kyle.Norton on

This one-pot, Mexican-inspired chicken dinner is easy and ready in under 30 minutes. Chicken is an excellent choice for kids because it is a lean, low-fat protein that contributes to muscle growth and development. The whole-wheat pasta also helps support healthy body weight and tastes great too. 

 

 

 

Serves 5 

Ingredients: 

For the skillet: 

  • 2 large boneless skinless chicken breasts, cut into chunks 
  • 2 tablespoons olive oil, divided 
  • 1 medium red onion, sliced 
  • 1 medium red bell pepper, sliced 
  • 1 medium yellow bell pepper, sliced 
  • 1 medium jalapeno, seeded and sliced 
  • 3 cloves garlic, minced 
  • 1 teaspoon cumin 
  • ¾ teaspoon smoked paprika 
  • ½ teaspoon salt 
  • ¼ teaspoon cayenne pepper (or to taste) 
  • 1 (14.5 ounce) can diced fire-roasted tomatoes 
  • 1 ¾ cups low sodium vegetable or chicken broth 
  • 8 ounces uncooked whole wheat fusilli pasta* 
  • ½ cup unsweetened plain almond milk (or milk of choice) 
  • Juice of ½ a lime 

 

For garnish: 

  • Chopped fresh cilantro 
  • Thinly sliced green onions 

 

Directions: 

Season the chicken pieces with salt and pepper. 

Set a large nonstick skillet (that has a lid) over medium heat. Add in 1 tablespoon of olive oil. When hot, add the chicken to the pan. Toss to coat and cook for about 5 to 7 minutes, until cooked through and starting to brown. With a slotted spoon, remove the chicken pieces from the pan to a medium bowl and set aside. 

Set the skillet back over medium heat and add in the remaining 1 tablespoon olive oil. When hot, add in the onion, peppers and jalapeno. Cook for about 5 to 7 minutes, until tender. 

Stir in the garlic, cumin, paprika, salt and cayenne and cook for about 30 seconds, until fragrant. Remove the veggies from the pan to the bowl with the chicken and set aside. 

Add the tomatoes, broth and pasta to the skillet. Bring the liquid just to a boil, then cover, reduce the heat and simmer fairly vigorously for about 11 to 14 minutes, stirring occasionally (and more frequently toward the end of the cooking time), or until the pasta is tender and the liquid is absorbed. Turn off the heat. 

Stir in the milk, lime juice and the chicken/veggies. Allow the pasta to rest for about 5 minutes before serving. Taste and season with additional salt and pepper as needed.  

Garnish with the cilantro and green onions. 

Nutritional information (per serving)  

  • Calories: 466 
  • Total fat: 10g 
  • Saturated fat: 2g 
  • Trans fat: 0g 
  • Unsaturated fat: 7g 
  • Cholesterol: 46mg 
  • Sodium: 551mg 
  • Carbohydrates: 68g 
  • Fiber: 10g 
  • Sugar: 13g 
  • Protein: 29g 

 

 

 

 

Ready to get healthy?

Sign up for our digital newsletter to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

One Pot Fajita Pasta

Chicken is an excellent choice for kids because it is a lean, low-fat protein that contributes to muscle growth and development.

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(Video) Recipe: Low-Carb Zucchini Lasagna Roll-Ups

Submitted by Kyle.Norton on

Try a delicious twist on a traditional lasagna by replacing the noodles with zucchini. Zucchinis are high in antioxidants, help digestion and help keep blood sugar levels in check. This dish is low on carbs but big on flavor.  

 

 

Serves 6 

Ingredients: 

  • 4 large zucchinis 
  • 15 ounces ricotta cheese 
  • ¼ cup Parmesan cheese grated 
  • 1 ½ cups mozzarella cheese shredded (divided) 
  • 1 large egg 
  • 2 cups marinara home-made or store-bought 
  • salt & pepper to taste 
  • 1 tablespoon olive oil 

 

Directions: 

To make the lasagna roll-ups: Preheat oven to 400F. Grease a sheet pan with 1 tablespoon oil and set aside. 

Slice zucchini into 1/8'' thick slices. Lay zucchini slices on grease sheet pan and oven roast for 10-12 minutes. Remove from oven and cool for 5 minutes before handling. Leave oven on for cooking the casserole. 

While the zucchini is roasting, mix the ricotta cheese, parmesan cheese, 1/2 cup mozzarella cheese, egg and salt and pepper to taste. Stir just until combined. 

In a 9x13 casserole dish, spread homemade tomato sauce on the bottom. 

Assemble zucchini roll ups by laying a zucchini strip on a flat surface and spread about 2 tablespoons of the ricotta mixture first over each individual zucchini strip. Top with a tablespoon of marinara sauce and a sprinkle of mozzarella cheese. Roll up and place in casserole dish. Repeat with remaining rolls. Drizzle remaining sauce (if any) on the rolls and sprinkle with remaining mozzarella cheese. 

Bake uncovered for 20-25 minutes at 400F or until the cheese is melted and bubbly. 

 

Nutritional information (per serving)  

  • Calories: 297kcal 
  • Carbohydrates: 11g 
  • Protein: 19g 
  • Fat: 20g 
  • Saturated fat: 11g 
  • Cholesterol: 88mg 
  • Sodium: 751mg 
  • Potassium: 717mg 
  • Fiber: 3g 
  • Sugar: 7g 
  • Vitamin C: 29mg 
  • Calcium: 373mg 
  • Iron: 2mg 

 

 

Zucchini-Lasagna

Try a delicious twist on a traditional lasagna by replacing the noodles with zucchini.

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(Recipe) Peach and black bean salad

Submitted by Kyle.Norton on

This salad is the definition of summer and easy to make. Cut fresh peaches, cilantro, citrus and jalapenos and mixed with black beans for a fiber-rich side salad.  

 

Ingredients 

  • 2 fresh peaches, finely chopped  

  • 1 red bell pepper, finely chopped  

  • 1/4 red onion, finely diced  

  • 1 jalapeno pepper, seeded and diced  

  • 1 (15.5 ounce) can black beans, rinsed and drained  

  • 1/2 cup finely chopped fresh cilantro  

  • 1/2 teaspoon ground cumin  

  • Sea salt to taste  

  • 1 avocado, peeled, pitted and chopped 

  • 2 tablespoons lime juice  

  • 2 teaspoons extra-virgin olive oil 

 

Directions  

  • Mix peaches, red bell pepper, onion and jalapeno pepper together in a bowl; gently fold in black beans and cilantro. 

  • Season with cumin and sea salt. 

  • Fold in avocado and drizzle salad with lime juice and olive oil. 

  • Let stand for at least 15 minutes before serving. 

 

Nutritional information (per serving)  

Serving Size: ½ cup 

Calories 117 
Fat 5 g 
Fiber 5 g 
Protein 7 g 

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Peach-Black-Bean

This salad is the definition of summer and easy to make. Cut fresh peaches, cilantro, citrus and jalapenos and mixed with black beans for a fiber-rich side salad.

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Recipe: shrimp and pasta salad

Submitted by Kyle.Norton on

Enjoy this delicious pasta salad that is a good source of protein and rich in antioxidants.

Ingredients:
 

6 ounces cooked whole-wheat penne pasta, kept warm
• 1 cup of cooked corn
• 1 medium tomato, diced
• 1/2 pound medium shrimp (cooked and peeled)
• 1/2 tablespoon white wine vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/8 teaspoon red pepper flakes (optional)
• 3 tablespoons olive oil
• 1/2 cup shredded fresh basil leaves

Directions:

Use medium shrimp (about 36 to 40 shrimp per pound), cleaned and deveined. Cook shrimp with one tablespoon of olive oil in a hot skillet. The shrimp is fully cooked when it’s pink in color and opaque. This takes approximately four to five minutes, depending on the size. Remove from skillet.

Cook pasta according to directions. Combine pasta, corn, tomato and shrimp in a large salad bowl. Stir vinegar, salt, pepper, basil and red pepper flakes together in a cup. Add the remaining tablespoons of olive oil, pour over the salad and toss gently.

Serves 4

Nutritional information (per 8 oz serving)


• Calories: 240
• Total fat: 8 g
• Carbohydrates: 37 g
• Fiber: 3 g
• Sugar: 1.70 g
• Sodium: 110 mg
• Protein: 19 g
• Cholesterol: 270 mg

 

 

Salad-LW

Enjoy this delicious pasta salad that is a good source of protein and rich in antioxidants.

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