Category: Recipes

Serves 4

Ingredients:

• 1 bunch of carrots (~3 cups grated)

• 2 Tbsp olive oil

• 2 Tbsp lemon juice

• 2 tsp honey

• 1 tsp Dijon mustard

• ½ tsp ground cumin

• ¼ tsp salt

• 2 Tbsp fresh parsley (or 1 Tbsp dried)

Directions:

1. Thoroughly wash and peel the carrots, then cut off and discard the greens

2. Grate the carrots on the large holes of a box grater (or any method to get them into small strips)

3. In a small bowl, stir olive oil, lemon juice, honey, Dijon mustard, cumin, and salt into a dressing

4. In a larger bowl, mix carrots, dressing, and parsley until combined

5. Refrigerate for at least 20 minutes and stir once before serving

6. Enjoy! This mix will last up to 4 days covered in the refrigerator

Nutrition Facts (per serving): 113 Calories, 13g Carbohydrates, 3g Protein, 7g Fat

Inspired by cookieandkate.com. Prepared by Abby Olmstead, UTMB Dietetic Intern, April 2020

Serves 2

Ingredients:

• One medium cucumber

• One bunch of radishes (about 15)

• 1 Tbsp fresh dill (or substitute 1.5 Tbsp dried dill)

• 3 Tbsp plain, nonfat Greek yogurt

• Salt and pepper to taste

Directions:

1. Thoroughly wash the radishes and cucumber

2. Remove radish greens and the thin root at the end then thinly slice remaining bulb

3. Half the cucumber and remove the seeds with a spoon

4. Slice down the middle of the half, then cut cucumber into quarters

5. Add remaining ingredients and stir to combine

6. Serve immediately, or refrigerate up to one day, and enjoy!

*Note, sour cream can be substituted for the yogurt

Nutrition Facts (per serving): 32 Calories, 4g Carbohydrates, 0.5g Fat, 3g Protein

Inspired by petersfoodadventures.com. Prepared by Abby Olmstead, UTMB Dietetic Intern, April 2020

Serves 2

Ingredients

• 3 large collard green leaves

• 2 teaspoons of garlic

• 1 tablespoon of olive oil

• 2 cups cooked whole wheat pasta

• 2 tablespoons grated Parmesan cheese (optional)

• Salt and pepper to taste

Directions

1. Rinse the collard green leaves

2. Place a leaf on a cutting board and remove the stem

3. Roll the sheet into a cylinder and cut it thinly into ribbons (see video below)

4. Over medium heat, cook the oil and garlic until the garlic is golden.

5. Add collard green leaves, salt, and pepper and cook until completely wilted, about 4 minutes.

6. In a saucepan, bring the salted water to a boil and add about ⅓ pack of whole wheat pasta for about 10 minutes.

7. Drain the pasta and add the collard green leaves, stir to mix

8. Top with Parmesan cheese and enjoy!

*Note, any kind of oil or pasta can be substituted

Nutritional information (per serving): 320 calories, 48 g carbohydrates, 12 g protein, 12 g fat

Inspired by cookieandkate.com. Prepared by Abby Olmstead, UTMB Diet Intern, April 2020

Serves 1

Ingredients

• 1 piece of naan (regular or garlic)

• 2 Tbsp sauce of choice

• Any toppings you prefer

• ¼ cup cheese of choice

• 1 tsp oregano (optional)

Directions

1. Preheat oven to 400℉

2. Place naan onto an ungreased baking sheet (I used garlic naan)

3. Spread the sauce in an even layer onto the naan with a knife or the back of a spoon (I used pesto)

4. Place toppings evenly onto the pizza* (I used 2 white button mushrooms and ⅓  cup chopped zucchini)

5. Sprinkle oregano on pizza if preferred

6. Evenly cover pizza in cheese (I used mozzarella and parmesan)

7. Cook in oven for 9 minutes

8. Slice and enjoy!

*If using produce, be sure to rinse before placing onto pizza

Prepared by Abby Olmstead, UTMB Dietetic Intern, March 2020

Serves 5

Ingredients

• 4 cups french sorrel

• ¼ cup white onion

• 3 Tbsp salted butter, divided

• ½ tsp garlic

• ½ tsp salt

• 2 Tbsp flour

• 3 cups chicken or vegetable stock

• 2 egg yolks

• 1/2 cup whole milk

Directions

1. Rinse the sorrel thoroughly and coarsely chop

2. Melt 2 Tbsp of butter with the white onion and garlic on medium heat. Cook about 10 minutes stirring occasionally

3. In a separate pot, bring the stock to a simmer

4. After 10 minutes, add the sorrel and salt and stir until mostly wilted. Turn the heat down to medium-low and cover to cook for another 10 minutes

5. In a separate bowl, whisk together egg yolks and milk while the sorrel mix is cooking

6. Whisk the flour into the sorrel mixture until all lumps are gone, then whisk in the stock, continually stirring. Once combined, bring to a simmer

7. Temper the egg mixture by whisking in small amounts of the soup to prevent the egg from cooking. Add about ¼ cup at a time and repeat 3 times

8. Whisk tempered mixture into the soup and add remaining Tbsp of butter. Let sit on low for 5 minutes

9. Serve immediately and enjoy!

*Note, unsalted butter can be substituted. Any kind of milk would work, however higher fat is best for consistency

Nutrition Facts (per serving): 147 Calories, 9g Carbohydrates, 10g Fat, 7g Protein

Inspired by honest-food.net. Prepared by Abby Olmstead, UTMB Dietetic Intern, March 2020

Serves 4

Ingredients

· 1 lb boneless, skinless, chicken breasts, cooked

· 3 medium stalks celery, chopped

· ¼ cup plain, nonfat Greek yogurt

· 1 Tbsp lemon juice

· 2 tsp fresh dill (can substitute 1 Tbsp dried dill)

· Salt and pepper to taste

Directions

1. Rinse and chop the celery into fine pieces, using a knife, blender, or food processor

2. Using a knife, blender or food processor, chop chicken breasts into fine pieces

3. Add chicken with remaining ingredients in a bowl, stir to combine

4. Add more Greek yogurt as needed to achieve desired consistency

5. Serve as a sandwich using bread from Galveston Bread

*Note, sour cream can be substituted for yogurt, as well as any crunchy vegetable for celery (I have used zucchini in the past)

Nutrition Facts (per serving):

135 Calories, 27g Protein, 2g Carbohydrates, 2g Fat

Prepared by Abby Olmstead, UTMB Dietetic Intern, April 2020