Recipes | Genesis Healthcare System

Raisin walnut oatmeal mix

Read more about Raisin walnut oatmeal mix

Oatmeal is incredibly nutritious and rich in fiber, and it may help you control your weight by keeping you feeling fuller longer.

Ingredients

(Serves 6)

½ teaspoon ground cinnamon
½ teaspoon salt
3 cups old-fashioned oats
½ cup raisins or dried sweetened cranberries
¼ cup coarsely chopped walnuts or sliced almonds
Granulated sugar, brown sugar, honey or maple syrup (optional)

Directions

Combine cinnamon, salt and oats in a bowl. Stir well to mix. Stir in raisins and walnuts. Pack mixture into a jar with a tight-fitting lid. Prepare as you would oatmeal, using twice as much water as oats. (Use 6 cups water in a large pot for the entire mix.) Sweeten to taste.

Nutritional information

(Per Serving)

Calories 230
Fat 2.5 g
Cholesterol 0 mg
Sodium 181 mg
Carbohydrates 40 g
Fiber 2 g
Protein 7.5 g

Love the recipe? Download the recipe: Raisin Walnut Oatmeal Mix (PDF)

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Recipes

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Fri, 02/22/2019 - 08:00

Oatmeal is incredibly nutritious and rich in fiber, and it may help you control your weight by keeping you feeling fuller longer.

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Roasted maple pecan pears

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Pears are packed with antioxidants, fiber, vitamins and minerals and will have your home smelling like fall in no time!

Ingredients

(Serves 8)

4 medium firm pears, preferably Bosc
½ cup maple syrup
½ tsp cinnamon
¼ cup finely chopped pecans

Directions

Preheat oven to 350 degrees. Quarter the pears length- wise, and remove the cores and stem ends. Arrange in a 9-by-9-inch nonstick baking pan. Combine syrup and cinnamon and drizzle over the pears, then scatter the pecans over the pears. Bake until the pears are tender but not overcooked, 25 to 30 minutes. Stir the mixture well about 15 minutes into the baking time. Cut into 8 even squares.

(Recipe courtesy of James F. Loomis, MD, MBA, Medical Director, Barnard Medical Center.)

Nutritional information

Per serving ½ pear

Calories 122
Fat 2g
Cholesterol 0 mg
Sodium 3 mg
Carbohydrates 26.4 g
Fiber 3 g
Protein 2.4 g
Sugar 19.9 g
Potassium 150 mg

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Love the recipe? Download the recipe: Roasted Maple Pecan Pears (PDF)

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Fri, 02/22/2019 - 08:00

Pears are packed with antioxidants, fiber, vitamins and minerals and will have your home smelling like fall in no time!

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Pineapple mint blueberry smoothie

Read more about Pineapple mint blueberry smoothie

This Pineapple Mint Blueberry Smoothie is packed with antioxidants, fiber, manganese (important for bone development), and vitamin C (for immune health).

Ingredients

(Makes serving 2 – 1 ¼ cup)

1 cup fat-free frozen vanilla yogurt
1 cup fresh blueberries
½ cup fat-free milk
1 tablespoon honey
2 ice cubes
2 tablespoons finely chopped mint (optional)

Directions

Place yogurt, blueberries, milk, mint, honey and ice cubes in blender container. Puree with on/off pulses about 30 seconds, or until mixture is thick and creamy. Pour into 2 glasses and garnish with mint.

Nutritional information

Per serving

Calories 196
Fat .25 g
Cholesterol 6 mg
Sodium 92 mg
Carbohydrates 42.5 g
Fiber 2 g
Protein 6.5 g

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Fri, 02/22/2019 - 08:00

Pineapple Mint Blueberry Smoothie Recipe

This Pineapple Mint Blueberry Smoothie is packed with antioxidants, fiber, manganese (important for bone development), and vitamin C (for immune health).

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Peach chutney

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Stone fruit like peaches have been shown to ward off obesity-related diseases such as diabetes and cardiovascular disease. They may also reduce bad cholesterol (LDL).

Ingredients

Makes 4 servings

1½ teaspoons canola oil
1 small jalapeno chili, cored, seeded and minced
1 small garlic clove, minced
1 large shallot, minced
1 teaspoon grated fresh gingerroot
2 cups coarsely chopped peeled peaches (2 medium peaches)*
1½ tablespoons cider vinegar
1½ tablespoons brown sugar
1 dash chipotle chili powder or cayenne pepper
Salt and pepper to taste
1 tablespoon minced chives

* Use fresh peaches in the summer, frozen or water-pack canned peaches at other times of the year. Use peach chutney as a topping for roast chicken breast, tuna or salmon steaks, or over hamburgers.

Directions

Heat canola oil in medium saucepan. Add chili, garlic, shallot and gingerroot and sauté until tender, about two minutes. Stir in peaches, vinegar, brown sugar, chipotle chili powder, salt and pepper. Simmer mixture for 10 minutes or until fruit is tender. Sprinkle on chives just before serving.

Nutritional information

Per serving

Calories 75
Fat 2g
Cholesterol 230 mg
Sodium 85 mg
Carbohydrates 15 g
Fiber 1.5 g
Protein 11.5 g

Download the recipe

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Fri, 02/22/2019 - 08:00

Stone fruit like peaches have been shown to ward off obesity-related diseases such as diabetes and cardiovascular disease.

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Salmon & melting cherry tomatoes

Read more about Salmon & melting cherry tomatoes

Salmon is one of the most nutritious foods on the planet, loaded with nutrients, like omega-3 fatty acids, which may reduce your risk factors for disease. Perfect summer weeknight meal to take advantage of vitamin-packed summer tomatoes.

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Serves 4

Ingredients:

Extra-virgin olive oil
1 cup chopped sweet onion, such as Vidalia
2 teaspoons minced garlic (2 cloves)
2 cups (1 pint) cherry or grape tomatoes, halved through the stem
Kosher salt and freshly ground black pepper
1 ½ tablespoons good balsamic vinegar
1 ½ tablespoons julienned fresh basil leaves
1 (2-pound) salmon fillet, cut crosswise into 4 pieces

Directions:

To make the salmon: Preheat the oven to 425 degrees F.

Heat 3 tablespoons of the olive oil in a medium (10-inch) sauté pan. Add the onion and sauté over medium-low heat for 5 minutes, stirring occasionally, until very tender but not browned. Add the garlic and sauté for 1 minute. Stir in the tomatoes, 1 teaspoon salt, and 1/2 teaspoon pepper and cook over medium-low heat for 10 to 15 minutes, stirring occasionally, until the liquid evaporates and the tomato sauce thickens slightly. Off the heat, stir in the vinegar and basil.

Meanwhile, place a large (12-inch) cast-iron pan over high heat for 5 minutes. Brush the salmon all over with olive oil, sprinkle liberally with salt and pepper and place it skin side up in the pan. Cook the fish for 3 to 4 minutes without moving them, until browned. Turn the salmon skin side down with a small metal spatula and transfer the pan to the oven for 8 minutes. (The salmon will not be completely cooked through.) Remove the fish to a serving platter, cover with aluminum foil, and allow to rest for 5 minutes.

Reheat the tomatoes, season to taste and serve hot, warm, or at room temperature along with the salmon.

Nutritional information (per serving)

Calories 279
Fat 18g
Carbohydrates 4.7g
Fiber 1g
Sugar429mg
Protein 14g

Recipes

Video (Recipes)

Fri, 07/22/2022 - 08:00

Salmon is one of the most nutritious foods on the planet, loaded with nutrients, like omega-3 fatty acids, which may reduce your risk factors for disease.

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Low fat vegan blueberry muffins

Read more about Low fat vegan blueberry muffins

Try this low-fat version of a delicious breakfast favorite containing blueberries, which are packed with antioxidants and vitamin C.

Ingredients

Makes 12 large or 24 small muffins

¼ cup olive oil
¾ cup unsweetened applesauce
1 cup soy milk
6 tablespoons maple syrup
1 ½ tablespoons vanilla extract
3 cups flour
2 teaspoons salt
1 ½ tablespoons baking powder
2 cups fresh or frozen thawed and drained blueberries

Directions

Combine oil, applesauce, soy milk, maple syrup and vanilla extract in a large bowl. Combine flour, salt and baking powder in a second large bowl. Sift or stir well to mix dry ingredients.

Pour liquids into flour mixture. Stir to form a batter; don’t beat. Fold in blueberries.

Spray muffin tin with nonstick cooking spray. Bake muffins in a preheated 350-degree oven. Small muffins bake in about 20 to 25 minutes; large muffins in 30 to 35 minutes.

Remove from oven. Cool muffins in tins for 2 minutes, then turn out onto wire rack to cool completely.

Nutritional information

Per large muffin

Calories 185
Fat 5.3 g
Cholesterol 193.5 mg
Sodium 358.6 mg
Carbohydrates 30.5 g
Fiber 2 g
Protein 3.7 g

Love the recipe? Download the recipe: Low Fat Vegan Blueberry Muffins (PDF)

Recipes

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Fri, 02/22/2019 - 08:00

Try this low-fat version of a delicious breakfast favorite containing blueberries, which are packed with antioxidants and vitamin C.

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Shrimp and pasta salad

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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

Recipes

Fri, 07/29/2022 - 08:00

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

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Mexican chopped salad

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This delicious salad contains apples and tomatoes, both of which are high in antioxidants and fiber. They are also an excellent source of vitamin C, which can protect your eyesight and help prevent heart disease.

Ingredients

Serves 6

1 small head romaine lettuce, cut into ½ inch wide crosswise strips
2 medium tomatoes, cored, seeded and diced
1 small red onion, chopped
1 medium green apple, peeled, cored and diced
½ cup frozen, thawed corn kernels
1 ½ cups crushed, baked low-fat tortilla chips
1 small avocado, peeled, seeded and thinly sliced

Directions

Dressing recipe

⅓ cup pine nuts
1 teaspoon ground cumin
¼ cup red wine vinegar
½ cup extra-virgin olive oil
Salt to taste (optional)
Freshly ground pepper to taste

Mix all dressing ingredients together. Set aside.

Mexican Salad recipe

Combine the lettuce, tomatoes, onion, apple, corn and tortilla chips in a large bowl. Drizzle with 3 tablespoons dressing. Toss gently but well. Top with avocado slices and serve immediately.

Nutritional information

Per serving (with dressing)

Calories 163
Fat 9g
Sodium 75 mg
Carbohydrates 20 g
Fiber 5 g
Protein 3 g

Adapted from “The Joslin Diabetes Great Chefs Cook Healthy Cookbook,” Simon & Schuster, 2002

Love the recipe? Download the recipe: Mexican Chopped Salad (PDF)

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Fri, 02/22/2019 - 08:00

This delicious salad contains apples and tomatoes, both of which are high in antioxidants and fiber.

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Fish tacos with strawberry-mango salsa

Read more about Fish tacos with strawberry-mango salsa

Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.

Ingredients

Makes 4 two-taco servings

1 pound boneless, skinless cod fillets
1 tablespoon fresh lime juice
½ teaspoon chili powder
¼ teaspoon ground cumin
¼ teaspoon hot smoked paprika
¾ teaspoon salt, divided
½ teaspoon pepper, divided
1 tablespoon vegetable oil, divided
1 small onion, chopped
1 medium red bell pepper, cored, seeded and chopped
8 corn tortillas (5-inch)

Directions

Strawberry-Mango Salsa recipe

1 cup sliced strawberries
1 cup diced ripe mango (1 small mango)
1 tablespoon minced fresh cilantro
2 teaspoons fresh lime juice
1 small green onion, minced (green part only)
1 small jalapeno chili, cored, seeded and minced
2 teaspoons honey

Combine strawberries, mango, cilantro, lime juice, green onion, chili and honey. Stir well and set aside while making tacos.

Cod Tacos recipe

Place cod on a plate. Brush one side of cod with lime juice. Combine chili powder, cumin, Place cod on a plate. Brush one side of cod with lime juice.

Combine chili powder, cumin, paprika, ½ teaspoon salt and ¼ teaspoon pepper in a small cup. Rub onto cod, on lime juice side. Set aside 10 minutes while preparing vegetables.

Heat 1½ teaspoons oil in large skillet over medium heat. Add onion and bell pepper; add remaining ¼ teaspoon salt and ¼ teaspoon pepper. Cook 7 to 10 minutes, or until vegetables are tender, stirring frequently. Remove vegetables from skillet, set aside and keep warm.

Place remaining 1½ teaspoons oil in skillet; heat over medium-high heat until sizzling. Pour off any accumulated liquid and place cod, seasoned side up, in a single layer in the skillet. Cook 3 minutes. Gently turn over and cook 4 to 6 minutes or until fish is firm and lightly browned. Remove from skillet. Flake with a fork.

While fish is cooking, wrap tortillas in a damp paper towel. Microwave for 20 to 30 seconds or until warm and tender.

To serve, arrange fish chunks on tortillas. Top tortillas with a heaping tablespoon of onion and bell pepper; fold and serve. Serve salsa on side.

Note: If desired, grill cod instead.

Nutritional Information

Per serving

Calories 285
Fat 4.5 g
Cholesterol 60 mg
Sodium 530 mg
Carbohydrates 35.5 g
Fiber 5.3 g
Protein 23 g

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Mon, 02/04/2019 - 08:00

Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.

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Carrot ginger soup

Read more about Carrot ginger soup

This healthy carrot ginger soup is made with fresh carrots, a hint of fresh ginger and a touch of white wine blended until creamy, perfect for lunch or dinner.

Ingredients

Makes 48 ounces

13 carrots peeled
1 large white onion
1½ oz. fresh ginger
6 cloves garlic
4 cups vegetable stock
½ cup white wine

Directions

Chop carrots and Onions in large dice and place in large pot. Peel and rough chop ginger and place in pot. Add cold wine and vegetable stock and bring all ingredients to a simmer. Simmer for 20 minutes and allow to cool for 10 min.

Place all ingredients in blender and blend smooth. Place in refrigerator and allow to cool overnight to allow flavors to fully develop. Season with kosher salt to taste.

Love the recipe? Download the Carrot Ginger Soup Recipe (PDF)

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Mon, 02/04/2019 - 08:00