Keeping New Year's 'Food Resolutions'
January 8, 2012 (CHICAGO) -- Lynn Dugan teaches healthy cooking classes at Marcel's Culinary Experience in Glen Ellyn. She is a registered dietitian who also holds a master's degree in exercise physiology.
A wife and mother of four, she is a dedicated health advocate for active people who, like her, are challenged to provide their families with good nutrition.
Easy to keep food 'resolutions:'
- Eat more plant protein.
- She will show examples such as tofu, beans, and lentils, and explain how they can be integrated into everyday meals.
- Eat more fruits and vegetables.
- She will show/talk about what she calls "easy adds" -- ingredients such as baby spinach, shredded carrots and broccoli slaw that are readily available at the grocery store and can "up" the nutritional value of many dishes.
- Eat more whole grains.
- She will show samples of whole grain pasta, quinoa, barley, etc., and describe how they can be integrated into everyday meals.
RECIPES: 1) Lentil & Portobello Mushroom Marinara with Whole Wheat Penne 2) Tofu & Cashew Lettuce Cups
CLASS WILL BE HELD 1/9/13 FROM 12:30PM-2PM. COST IS $35.00
Lentil & Portobello Marinara with Whole Wheat Penne (serves 6)
¼ cup olive oil
½ cup onions, fine dice
1 tablespoon garlic, minced
1/3 cup shredded chopped carrots
1 cup chopped portobello mushrooms (about ½ pound)
1 15-ounce can crushed tomatoes
1 15-ounce can fire-roasted tomatoes
1 tablespoon parsley, finely chopped
¼ cup red wine
2 bay leaves
5 basil leaves, finely chopped
1 tablespoon honey
3 cups lentils, cooked
Salt and pepper, to taste
1 pound whole wheat penne pasta, cooked as directed
Grated parmesan cheese
Heat oil on medium in a large saucepan. Add onions and garlic, cook until translucent. Add all other ingredients except the basil, honey, lentils, and salt & pepper. Bring to a boil, reduce heat and simmer uncovered for one hour, until sauce thickens.
Remove from heat. Add lentils, honey, and basil. Season with salt and pepper. Serve over whole wheat penne and sprinkle with parmesan cheese. Enjoy!
Tofu & Cashew Lettuce Cups (serves 4-6)
2 tablespoons canola oil
14-ounce package firm tofu; drained and cut into 1-inch squares
2 cloves garlic, minced
1 tablespoon grated ginger
1 bunch scallions, trimmed and sliced
½ cup shredded carrots
1 8-ounce can sliced water chestnuts; drained and chopped
1/3 cup roasted, unsalted cashews; chopped
2 cups cooked brown rice
1 small head of Boston or Bibb lettuce, leaves separated
Sauce: ¼ cup soy sauce, ¼ cup honey, 1 tablespoon Asian chili sauce
Combine sauce ingredients in a small bowl. Set aside.
Heat oil in a large skillet or wok over medium-high heat. Cook garlic and ginger until golden and fragrant, about 1 minute. Add tofu, stirring occasionally until browning begins, about 3 minutes. Add the scallions and carrots and cook for 1 minute. Stir in water chestnuts and soy sauce mixture. Cook until heated through, about 2-3 minutes (if needed, thicken with 2 teaspoons cornstarch dissolved in 2 tablespoons cool water). Remove from heat and add cashews.
Divide the rice among the individual lettuce leaves. Repeat with tofu mixture. Serve immediately. Enjoy!
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