Megan King, MS, RD, LD

Healthier Habits: Cooking Class Teaches Community How to Prepare Nutritious Meals


Nutrition, Recipes

A nutritious diet can boost health in amazing ways. You might lower your weight, blood pressure and risk of diabetes, for starters. But what if healthy ingredients and cooking techniques are foreign to you? Good nutrition shouldn’t be complicated or stressful. CHI Mercy Corning has been offering free monthly health-focused cooking classes at our wellness center since the spring of 2014. During each class, we make nutritious meals and snacks and sample them together. The recipes emphasize foods that are largely under-consumed, such as fruits and vegetables, whole grains, beans, nuts, low-fat dairy, and lean proteins as well as vegetarian options. Participants are sent home with recipes that include nutrition calculations. They also periodically receive free samples and incentives such … Continue reading

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CHI Health

Sweet Potato Chili


Farmers Market to Table

This recipe makes 10 servings. Each serving contains 3 g fat, 151 calories, 1 g saturated fat, 0 g trans fat, 9 g protein, 23 g carbohydrates, 7 g fiber, and 99 mg sodium.  Ingredients 1/2 pound lean ground beef 1/2 cup diced onion 1 cup sliced carrots 1 cup sliced celery 1 can (15.5 oz.) reduced sodium dark red kidney beans, drained and rinsed 3 cups (1/2 inch) diced, peeled sweet potato 2 cans (14.5 oz. each) no salt added diced tomatoes, undrained 3 cups water 1 Tbsp. chili powder 1 tsp. ground cumin 1 tsp. dried oregano leaves Pepper to taste Directions In a small skillet, over medium heat, brown the ground beef, stirring to break up pieces, … Continue reading

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CHI Health

A Fruity Way to End the Meal


Farmers Market to Table

This fruity recipe serves 4. Each serving contains about 197 calories, 5 g protein, 1 g fat (4% calories from fat), 3 mg cholesterol, 45 g carbohydrates, 5 g fiber, and 44 mg sodium. Ingredients 1 cup low-fat vanilla yogurt 2 tablespoons crystallized ginger, finely chopped 4 small navel oranges, peeled 8 ripe strawberries, hulled (other berries or chopped fruit may be substituted) 2 medium-sized bananas, peeled Directions Place the yogurt in a small bowl. Add the ginger and stir briskly for 1 minute or until the yogurt has a sauce-like consistency. Set aside. Cut each orange crosswise into 5 slices. Cut each strawberry lengthwise into 4 slices. Cut each banana crosswise into 14 slices. Spoon 1/4 cup ginger sauce … Continue reading

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CHI Health

Southwestern Spaghetti Squash and Turkey Meatballs


Farmers Market to Table

This yummy recipe makes 4 servings. Each serving contains about 297 calories, 14 g fat (5 g saturated fat, no trans fat, 110 mg cholesterol), 990 mg sodium, 24 g carbohydrate, 4 g dietary fiber, 10 g sugars, and 18 g protein. Ingredients 4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe 1/2 lb. ground breast-meat turkey 1 tbsp. minced onion 1 tbsp. dried parsley 1 tbsp. dried basil 2 tbsp. breadcrumbs 1 large egg, lightly beaten 1 tbsp. olive oil 2 14.5-oz. cans petite cut diced tomatoes with jalapenos 2 oz. Monterey jack cheese 1/4 cup fresh cilantro Directions Mix turkey with minced onion, … Continue reading

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CHI Health

Summer Squash Saute


Farmers Market to Table

This recipe makes 4 servings. Each serving contains about 149 calories, 10 g fat (3 g saturated fat) 7 mg cholesterol, 176 mg sodium, 11 g carbohydrate, 3 g dietary fiber, 6 g sugars, and 6 g protein. Putting it over a cup of whole wheat spaghetti adds 174 calories, 1 g fat, O g cholesterol, 4 mg sodium, 37 g carbohydrate, 6 g dietary fiber, 1 g sugars, and 7 g protein.  This recipe takes about 10 minutes to cook, once you’ve cut all your vegetables. It’s a good dish to top pasta or serve with grilled chicken, lean beef, or salmon. Ingredients 1 lb. summer squash, green and yellow 2 tbsp. olive oil 1 large onion, chopped (about … Continue reading

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