As promised, here are the recipes from our first annual Food Day event held in partnership with Cleveland Housing Network and the Cleveland Food Bank.
We learned some tricks to make this healthy food taste delicious, as well as proper portion sized. Take these lessons back to your home, and be a leader in healthy living.
Garlic Mashed Potatoes
3 pounds potatoes, peeled and cubed
2 tablespoons minced garlic or garlic powder
1/2 cup fat-free milk or non-dairy creamer
1 tablespoon trans fat-free margarine (Smart balance or Promise)
Ground black pepper, to taste
2 tablespoons parsley
1 teaspoon salt (optional)
In a large stockpot, cover the potatoes with water. Bring to a boil. Reduce heat and simmer until tender, about 15 minutes. Drain the potatoes thoroughly and return to the stockpot.
Add the garlic, fat-free milk/ non-dairy creamer and the margarine to the potatoes. Mash to desired consistency. Season with black pepper to taste. Garnish with parsley and serve immediately.
Nutritional analysis per serving
Dietitian’s tip: Russet potatoes, Yukon Gold or Red Skin potatoes are excellent potatoes for mashing.
Serves 12 Serving size 1/12 of total recipe
8 cups thinly sliced unpeeled apples (about 8 medium)
2 tablespoons granulated sugar
4 ½ teaspoons ground cinnamon, divided
1 teaspoon vanilla
1 ½ cups Apple Sauce
1 cup uncooked rolled oatmeal
½ cup firmly packed light brown sugar
1/3 cup flour
1/3 cup evaporated milk
¼ cup nonfat dry milk powder
1 cup vanilla nonfat yogurt
- Preheat oven to 350 degrees F. Spray 2-quart casserole dish with nonstick cooking spray.
- In large bowl, toss apple slices with granulated sugar, lemon juice and 2 teaspoons cinnamon. Spoon into prepared dish. Spread applesauce evenly over apple mixture.
- In medium bowl, combine oats, brown sugar, flour, evaporated milk, dry milk powder and remaining 2 teaspoons cinnamon. Spread over applesauce.
- Bake 35-40 minutes or until lightly browned, crisp and bubbly. Cool slightly, serve warm. Top each serving with a dollop of non-fat whipped cream.
Calories 163 Total Fat: 1g Saturated Fat: <1g
Cholesterol: 1 mg Sodium: 33mg Carbohydrate: 37g
Dietary Fiber: 4g Protein: 3g
Turkey Meatballs with Sweet & Sour Sauce
Serves: 15 Serving size: 2 Meatballs
1 pound ground turkey
Egg substitute equivalent to 1 egg
½ cup seasoned bread crumbs
1 tablespoon chopped onion or onion powder
1 tablespoon minced garlic or garlic powder
1 tablespoon chopped green pepper (optional)
Sweet & Sour Sauce:
2 tablespoons cornstarch
1 cup Crushed Pineapples
½ cup light brown sugar (lightly packed)
1/3 cup water
3 tablespoons red wine vinegar
Preheat oven to 400 degrees F. In medium bowl combine turkey, egg substitute, bread crumbs, onion powder, garlic powder and green peppers. Mix well; cover and refrigerate for about 30 minutes or until mixture is well chilled. Shape 30 meatballs from turkey mixture (approximately 1 tablespoon for each meatball).
Coat baking pan with nonstick cooking spray. Arrange meatballs on pan; bake 15 to 20 minutes or until meatballs are no longer pink in center.
Meanwhile in 2 quart microwave safe dish, combine cornstarch and brown sugar. Stir in water and vinegar. Microwave at HIGH (100% power) 2 minutes. Fold in meatballs and pineapples. Microwave at HIGH 2 minutes or until mixture is heated through. Transfer meatball mixture to serving dish and serve with toothpicks.
Calories 128 Total Fat 3g Saturated fat 1g Cholesterol 19 mg
Sodium 100 mg Carbohydrate 19g Fiber 1 g Protein 7g
A Touch of Sugar
Healthy Lifestyle Foods
P.O. BOX 181061
Cleveland Heights, OH 44118