border border



We all know that vegetables are good for you and they contribute to good health, but do we know just how to utilize them more often in our everyday meals? Below you will find creative vegetable recipes and cooking ideas, as well as, links to nutrition information and known health benefits.

 
 
Vegetarian Black Beans Burgers
Preparation: Place beans in food processor, process until fairly smooth. Add flour, cornmeal, salsa, cumin and garlic salt and process until well combined. Spoon mixture on to plate in 6 large balls. Refrigerate for at least an hour and up to 4 hours before cooking. Heat grill or pan to medium heat. Oil pan or brush grill rack with oil. Form each ball into a 4 inch patty about 1/2 inch thick. Cook until brown and heated through, about 4-5 minutes per side. Suggested toppings: lettuce, tomato, onion, bean sprouts, grilled sweet red peppers, feta cheese, grilled mushrooms, swiss cheese, guacamole, jalapenos or try a few slices of avocado.
Ingredients:
  • 2 - 15oz cans of black beans, rinsed and drained
  • 1/2 cup whole wheat or all purpose flour
  • 1/4 cup yellow cornmeal
  • 1/2 cup salsa
  • 2 tsp. ground cumin
  • 1 tsp. garlic salt
  • hamburger buns
Number of Servings:
Will make 6 hamburgers
Stuffed Vidalia Onions
Preparation: Preheat the oven to 400 degrees. Line small baking pan with foil. Cut 1/2" off the top of each onion (leaving peels on). You may also need to slightly trim the bottom so the onion stands upright. Place onions in the prepared baking pan and coat with cooking spray. Bake for 1 hour or until soft. Set aside for 15 minutes or until cool enough to handle. Reduce oven temprature to 350 degrees. Remove and discard the onion peels. Using a spoon scoop out the onion centers, leaving a 1/2" shell. Chop the centers and reserve one cup for the stuffing. Heat the oil in a large non stick skillet over medium heat. Add the zucchini, garlic, thyme, basil and the 1 cup chopped onions. Cook for six minutes until the zucchini is softened and most of the liquid has evaporated. Remove from heat and stir in the bread brumbs, pine nuts, 2 1/2 tbs. cheese, salt and pepper. Divide the filling amoung the onion shells. Place the onion shells in the same baking pan and top with the remaining half tbs. cheese. Bake for 20 minutes or until golden brown.
Ingredients:

* 4 vidalia or sweet onions
* 1/2 tsp. olive oil
* 2 medium zucchini shredded
* 3 cloves garlic, minced
* 1 tsp. dried thyme, crushed
* 1 tsp. dried basil, crushed
* 3 tbs. plain dry bread crumbs
* 1 1/2 tsp. chopped toasted pine nuts
* 3 tbs. freshly grated parmesan cheese
* 1/4 tsp. salt
* 1/4 tsp. freshly ground black pepper

Number of Servings:
Makes 4 servings. 1 serving has, 140 calories, 4g fat, 290mg sodium, 20g carbohydrates and 7g sugars. Diabetic Exchange: 1/2 other carbs, 2 vegetable, 1 fat
California Grilled Veggie Sandwich
Preparation: In a bowl, mix the mayonnaise, minced garlic and lemon juice. Set aside in the refrigerator. Preheat the grill for high heat. Brush vegetables with oil on all sides and brush grill grate with oil. Place bell peppers and zucchini closest to the middle of the grill and set onion and squash pieces around them. Cook for about 3 minutes, turn and cook for another 3 minutes. The peppers will take a bit longer. Remove from grill and set aside. Spread some of the mayonnaise mix on the cut slices of bread and sprinkle each slice with feta cheese. Place on the grill cheese side up and cover with lid for 2 to 3 minutes. This will warm the bread and slightly melt the cheese. Remove from grill and layer with vegetables. Enjoy as open faced grilled sandwiches.
Ingredients:

* 1/4 cup light mayonnaise
* 3 cloves garlic, minced
* 1 Tbs. lemon juice
* 1/8 cup olive oil
* 1 cup sliced red bell peppers
* 1 small zucchini, sliced
* 1 red onion sliced
* 1 small yellow squash, sliced
* 2 pieces of flat bread or other specialty bread of your choice
* 1/2 cup crumbled feta cheese

Number of Servings:
Makes 2 servings.
Portabella Mushroom Burger w/ Avocado
Preparation: Brush mushrooms and onion slices with oil, sprinkle with 1/2 tsp. of the salt and 1/4 tsp. of the pepper.Heat large skillet or grill pan over medium heat until hot. Add mushrooms and cook until tender, 8-10 minutes, turning once. Transfer mushrooms to plate, cavity side up and cove to keep warm.In the small skillet, cook onion slices until golden, about 8 minutes, turning occasionally.Meanwhile, combine in small bowl, 1/2 of the avocado, yogurt, garlic and remaining 1/4 tsp. of both slat and pepper, mash until smooth.Spoon onions and roasted peppers into mushroom cavities, divide equally. Spread smooth avocado mixture on bottom of each bun and top each bun with the stuffed mushroom.
Ingredients:

* 4 medium portabella mushrooms, stems removed
* 1 medium onion cut into half inch slices
* 3 tbs. olive oil
* 3/4 tsp. salt
* 1/2 tsp. ground black pepper
* 1 avocado sliced
* 2 tsp. low fat yogurt
* 1/2 tsp. minced garlic
* 4 hamburger buns, lightly toasted
* 4 roasted red peppers, from a jar

 

Number of Servings:
Makes 4 servings, each with 338 calories, 10g. protein, 19g fat and 36g carbohydrates.
Orange Sweet Potatoes
Preparation: Preheat the oven to 375 degrees. Coat 9"x9" baking dish with cooking spray. Brown butter in a small skillet over medium heat, swirling the skillet until the butter turns a nutty color. Remove from the heat and set aside. Peel sweet potatoes or yams, cut in half lengthwise and then into 1/2 inch thick slices. Place in prepared baking dish. Pour orange juice over potatoes. Sprinkle with orange peel, salt nutmeg and pepper. top with brown sugar and browned butter. cover and bake 40 - 45 minutes or until crisp but tender. Uncover and cook 12-15 more minutes or until juices are almost absorbed.
Ingredients:

* 1 tbs. butter
* 3 large sweet potatoes or yams
* 1 cup orange juice
* 1 tsp. grated orange peel
* 3/4 tsp. salt
* 1/2 tsp. grated nutmeg
* 1/4 tsp. ground black pepper
* 1/4 cup packed brown sugar

 

Number of Servings:
Makes 4 servings: each with 240 calories, 3g fat, 10mg cholesterol, 520mg sodium, 48g carbohydrates, 3g protein, 520% of daily Vitamin A, 45% of daily Vitamin C, 8% Calcium, 8% iron. Diabetic exchanges: 1 starch., 2 carbohydrates
Vegetable Rotini
Preparation: Pre cook broccoli, cauliflower and carrots just until slightly tender. Set aside. Cook pasta according to package but add the pre cooked vegetables to the water for the last 5 minutes of cooking. Drain. Mix soup, cream cheese , milk, paremesan cheese, and mustard in a large sauce pan. Heat until cream cheese melts. Stir in noodles and heat through.
Ingredients: Untitled Document

* 5 cups uncooked, spiral pasta
* 2 cups fresh broccoli, cooked until slightly tender
* 2 cups fresh cauliflower, cooked until slightly tender
* 2 cups fresh sliced carrots, cooked until slightly tender
* 1 can cream of chicken soup
* 1 pkg. (3oz) cream cheese or cream cheese with chives softened
* 1 cup milk
* 1/2 cup grated parmesan cheese
* 2 tbs. dijon style mustard
* 1/8 tsp. ground black pepper

Number of Servings:
No data provided
Creamy Spinach Stuffed Portabellas
Preparation: Heat oil in medium skillet over medium heat. Add onion and cook until tender but crisp. Add tomatoes and spinach and cook until spinach is wilted. Add soup and heat through. Place mushrooms in 3 quart shallow baking dish and spoon spinach mixture into mushroom caps. Roast at 425 degrees for 15 minutes or until mushrooms are tender. Mix cheese with bread crumbs and sprinkle over mushrooms. Broil 4 inches from heat until golden.
Ingredients: Untitled Document

* 1 tbs. vegetable oil
* 1 medium onion chopped
* 1 medium tomato chopped, about 1 cup
* 1 bag baby spinach leaves, washed
* 1 can cream of celery soup, fat free or regular
* 4 large portabella mushrooms, stems removed
* 2 tbs. grated parmesan cheese
* 1 tbs. dry bread crumbs toasted

Number of Servings:
In each cap there is 156 calories, 9g fat, 5mg cholesterol, 633mg sodium, 17g carbohydrates, 4g dietary fiber, and 6g protein.

Click on the wording below for more information on vegetables

 

SENECA NATION HEALTH SYSTEM LOCATIONS:

Irving
36 Thomas Indian School Dr.
Irving, NY 14081
(716)532-5582

Salamanca
987 R.C. Hoag Dr.
Salamanca, NY 14779
(716)945-5894
 

IMPROVING PATIENT CARE (IPC)

Improving Patient Care is a collaborative effort between the Indian Health Service and the

Institute for Healthcare Improvement to redesign the clinical office practice by creating a

patient centered medical home.

To learn more about IPC click here.
Mission Statement | SNHD Contacts | Patient Comment Form | Calendar of Events | Diabetes Programs | Child & Family | Behavioral Health Services | Health, Outreach, Prevention & Education (HOPE) | Exercise Specialist | Environmental Health | Referrals | Hospital Visits | Patient Benefits | Patient Rights & Responsibilities | Eligibility | Contract Health Service Delivery Area | Newsletter | Health Tips Search | Diabetic's Corner | Exercise Tips | Job Listings |

PDF Format Please note: Some of these publications are available for download only as *.pdf files. These files require Adobe Acrobat Reader in order to be viewed. Please review the information on downloading and using Acrobat Reader software.
    
 
Copyright 2011 All Rights Reserved. Privacy Statement | Disclaimer | 		   

Get up to date information by joining one of our social media networks:

  • Nixle Phone & Email Alerts - http://www.Nixle.com