The Wellness Center's Blog

4 Recipes to Prepare This January

By: Dexter Staff

January 7, 2020, 8:00 am - Categories: Nutrition

Cozy up to these four delectable recipes bound to bring about winter cheer:

Panko-Crusted Pork Chops with Asian Slaw

Servings: 4 | Active: 40 Minutes | Total: 40 Minutes

Ingredients:
-3 tablespoons miso, divided
-1 large egg
-1 teaspoon hot sauce, such as Sriracha (optional)
-½ teaspoon ground pepper, divided
-¾ cup whole-wheat panko breadcrumbs
-4 boneless pork loin chops (about 1 pound), trimmed
-3 tablespoons rice vinegar
-2 tablespoons avocado oil
-1 tablespoon mayonnaise
-1 teaspoon grated fresh ginger
-⅛ teaspoon salt
-5 cups shredded cabbage
-2 cups sliced snow peas
-1 cup sliced red bell pepper
-2 scallions, sliced

Directions: 
-Preheat oven to 450 degrees F. Coat wire rack with cooking spray and place it on large-rimmed baking sheet. 
-Whisk 2 tablespoons miso, egg, hot sauce (if using) and ¼ teaspoon pepper in shallow dish. Place panko in second shallow dish. Coat each pork chop with miso mixture and then dredge in panko. Place chops on wire rack and coat both sides with cooking spray. Bake until just cooked through, 15 to 18 minutes.
-Meanwhile, whisk vinegar, oil, mayonnaise, ginger, salt, the remaining 1 tablespoon miso and the remaining ¼ teaspoon pepper in a large bowl. Add cabbage, snow peas, bell pepper and scallions and toss to coat well. Serve pork chops with slaw.

Tips: To make ahead, refrigerate slaw for up to 3 days.

Reference: http://www.eatingwell.com/recipe/261638/panko-crusted-pork-chops-with-asian-slaw/

Rainbow Buddha Bowl with Cashew Tahini Sauce

Servings: 1 | Active: 20 Minutes | Total: 20 Minutes

Ingredients:
-¾ cup unsalted cashews
-½ cup water
-¼ cup packed parsley leaves
-1 tablespoon lemon juice or cider vinegar
-1 tablespoon extra-virgin olive oil
-½ teaspoon reduced-sodium tamari or soy sauce (see Tip)
-¼ teaspoon salt
-½ cup cooked lentils
-½ cup cooked quinoa
-½ cup shredded red cabbage
-¼ cup grated raw beet
-¼ cup chopped bell pepper
-¼ cup grated carrot
-¼ cup sliced cucumber
-Toasted chopped cashews for garnish (optional)

Directions:
-Blend cashews, water, parsley, lemon juice (or vinegar), oil, tamari (or soy sauce) and salt in blender until smooth.
-Place lentils and quinoa in center of shallow serving bowl. Top with cabbage, beet, pepper, carrot and cucumber. Spoon 2 tablespoons of cashew sauce over the top (save extra sauce for another use). Garnish with cashews, if desired.

Tips: People with celiac disease or gluten sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Reference: http://www.eatingwell.com/recipe/260740/rainbow-buddha-bowl-with-cashew-tahini-sauce/

Mexican Cabbage Soup

Servings: 8 | Total: 20 Minutes 

Ingredients:
-2 tablespoons extra-virgin olive oil
-2 cups chopped onions
-1 cup chopped carrot
-1 cup chopped celery
-1 cup chopped poblano or green bell pepper
-4 large cloves garlic, minced
-8 cups sliced cabbage
-1 tablespoon tomato paste
-1 tablespoon minced chipotle chiles in adobo sauce
-1 teaspoon ground cumin
-½ teaspoon ground coriander
-4 cups low-sodium vegetable broth or chicken broth
-4 cups water
-2 (15 ounce) cans low-sodium pinto or black beans, rinsed
-¾ teaspoon salt
-½ cup chopped fresh cilantro, plus more for serving
-2 tablespoons lime juice
-Crumbled queso fresco, nonfat plain Greek yogurt and/or diced avocado for garnish 

Directions:
-Heat oil in large soup pot (8-quart or larger) over medium heat. Add onions, carrot, celery, poblano (or bell pepper) and garlic; cook, stirring frequently, until softened, 10 to 12 minutes. Add cabbage; cook, stirring occasionally, until slightly softened, about 10 minutes more. Add tomato paste, chipotle, cumin and coriander; cook, stirring, for 1 minute more.
-Add broth, water, beans and salt. Cover and bring to boil over high heat. Reduce heat and simmer, partially covered, until vegetables are tender, about 10 minutes. Remove from heat and stir in cilantro and lime juice. Serve garnished with cheese, yogurt and/or avocado, if desired.

Reference: http://www.eatingwell.com/recipe/256474/mexican-cabbage-soup/

Healthy Detox Salad

Servings: 4 | Active: 20 Minutes | Total: 50 Minutes

Ingredients:
-3 cups (345 g) of ¾-inch (2-cm) cubed peeled butternut squash (from about a
-1 ¼-pound/570 g squash) or precut packaged squash
-1 tablespoon olive oil
-¼ heaping teaspoon turmeric
-¼ teaspoon cumin
-Salt and pepper to taste
-¼ cup (60 ml) grapeseed or vegetable oil
-¼ cup (60 ml) apple cider vinegar
-2 tablespoons Greek yogurt
-1 tablespoon maple syrup
-1 shallot, minced
-1 bunch of kale (about ¾ pound/340 g), stems and center ribs removed and leaves cut crosswise into slivers
-1 pint (300 g) Brussels sprouts, cut crosswise into slivers
-Handful (about 1 oz.) of toasted pumpkin seeds (pepitas) or sunflower seeds
-1 avocado, pitted, peeled and diced

Directions:
-Preheat oven to 425 degrees F (220 degrees C), with rack in middle position. Put squash on 18-by-13-inch (46-by-33-cm) sheet pan and sprinkle with olive oil, turmeric and cumin and season with salt and pepper. Using your hands, combine well, then spread squash out across pan.
-Roast until lightly browned on the bottom, about 15 minutes, then scrape under pieces using a metal spatula angled down toward the bottom of the pan and toss them around, spreading them out again. If the pieces stick to the pan, resist the urge to force them up — you’ll likely end up with a pan full of mangled squash; instead, simply cook them for another 5 minutes or so, then try again. After tossing the squash, cook until just tender with slightly caramelized edges, about 10 minutes more. Let cool for a few minutes.
-Meanwhile, in a small bowl, whisk together grapeseed oil, vinegar, yogurt, maple syrup and shallots, then season with salt and pepper. (Or, in a jar with a lid, combine ingredients, cover, then shake vigorously.) Check seasonings. Quickly dip piece of kale in dressing, shake off any excess, and check the seasonings again.
-In a large bowl, combine the kale, Brussels sprouts, roasted squash and pumpkin seeds. Drizzle salad with enough dressing to lightly coat, then toss to combine. (Save any extra dressing for another use.) Check the seasonings. Add avocado and gently toss again.

Tips: Make-Ahead Tip: Keep the undressed salad and dressing, covered, in the refrigerator for up to 3 days.

For Staggered Serving: The salad can sit, undressed and covered, for up to 2 hours at room temperature. Toss with the dressing and avocado, which should be cut just before serving, as needed.

Reference: http://www.eatingwell.com/recipe/261900/healthy-detox-salad/

For more information on winter nutrition, please consult a dietician.