The Boyd Center For Integrative Health

Healthy Recipes

Chickpea and Tomato Soup Ingredients: 1/3 cup extra- virgin olive oil 2 onions, chopped 3 carrots, peeled and chopped 3-4 cloves garlic minced 1 Tbsp paprika (Hungarian or other kind) 1 Tsp ground cumin (Indian/Mexican spice) 1 Tbsp ground coriander (Indian/Mexican spice/herb) 3 Tbsp tomato paste(canned is usually fine) 4 cups water and add 2 chicken or vegetarian stock cubes 1 4.5 oz can whole peeled tomatoes (low sodium can be used) 1-11/2 Can of chickpea(organic brand to avoid preservatives etc) Salt optional Ground black pepper to taste ½ cup cilantro/coriander leaves chopped

Method: In a large heavy pot over a medium heat, add olive oil and when it is hot saut’e onions and carrots until golden brown at the edges (5-7 minutes). Stir in the garlic, spicesand tomato paste and cook for 2 minutes. Add the water/broth , tomatoes and chickpeas. Bring to boil and reduce the heat, simmer for 10 minutes. Season with salt and pepper. Garnish with Cilantro. Makes 10 cups.

Nutrient Content (1 cup) Calories 170 Total fat 9g Sat Fat 1g Cholesterol 0mg Sodium 280mg Carbohydrates 19g Fiber 8g

Shonu Pande, M.S. The Boyd center For Integrative Health, 15 Valley drive, CT, 06831 These recipes and diet plans are designed for The Boyd Center Nutrition program and may not be copied, sold, used as an incentive for any product, program or anything else and are the sole property of The Boyd Center© Healthy Soup Recipes :

Roasted Red Pepper Soup Ingredients: 3 pounds red pepper (6-8) quartered leangthwise 4 oz shallots, peeled 12 large cloves garlic, peeled ¼ cup extra-virgin olive oil or 2-3 Tbsp 1 Tbs balsamic vinegar 2 cups water with 1 chicken or vegetable stock ¼ cup fat free half and half or 1% milk ¾ tsp salt or to taste 1 bunch chives, chopped for garnish, optional

Method: Toss the peppers, shallots, and garlic with the oil. Spread in single layer on a rimmed baking sheet. Broil about 8 inches away from the element on high until the pepper skin begins to blacken and blister (about 10 minutes). Alternatively you can also use indoor grill if you have it in your kitchen as it might be faster. Turn the shallots and garlic about halfway and remove the garlic gloves once they are golden brown. Remove the baking sheet from the oven, cover with foil, and let it cool. Once it is cool after 10-15 minutes, remove the foil and peel the skin off the peppers. Put the roasted vegetables and all the other ingredients in to a blender or food processor. Blend on high until smooth. Gently heat to desired temperature, in the microwave or on the stove top before serving. Garnish with chives (serves 8 cups).

Nutrient Content (1 Cup) Calories 130 Total Fat 5g Sat fat 0g Cholesterol 0mg Sodium 230mg Protein 3g Carbohydrate 15g Fiber 3g

Tuscan Kale and White bean Soup Ingredients: ¼ cup extra-virgin olive oil 2 onions, diced 6-7 large cloves of garlic, minced 1 pound Tuscan Kale, rinsed and chopped or it can be replaced by broccoli rabe, mustard greens or escarole. 3 cups of water and 2 chicken or vegetarian stock cubes (broth) 2 15 oz low sodium canned white beans, drained and washed ¼ tsp salt or to taste ¼ tsp red pepper flakes ¼ cup grated parmesan cheese

Method: In a large, heavy pot over medium heat, sauté the onions in the oil till golden brown 95-7 min) then add garlic and kale. Cook for 2-3 more minutes. Add the broth/water and bring it to boil. Reduce the heat and simmer for 10 minutes, till the greens are almost done but not over cooked. Stir in the beans and simmer for 5 more minutes. Season with salt and red pepper flakes. Garnish with parmesan. Make 8 cups.

Nutrient Content (1 Cup) Calories 220 Total Fat 5g Sat Fat 1g Cholesterol 4mg Sodium 270mg Protein 10g Carbohydrates 25g Fiber 4g

Black Lentil Soup Ingredients: 4 cups plus 2Tbsp low sodium vegetable or chicken broth or stock cubes. 2 small onions coarsely chopped 2 green/spring onions finely chopped 1-2 green chilis to taste ½ pound carrot, cut in to 2 inch pieces ½ pound celery, cut in to 2 inch pieces 2 cans of brown or green lentils, drained and rinsed 2-3 bay leaves 1-2 cinnamon stick 1 tsp ground coriander seeds 1 tsp whole cumin seeds ¼ cup cilantro/coriander leaves 1 tbsp extra-virgin olive oil

Method: In a medium stock pot, heat the olive oil and then add the bay leaf, cinnamon, cumin and green chili, let it cook till cumin starts getting brown. Add the onions and green onions and cook until golden brown at the edges (5-7 minutes). Then add the coriander powder, carrots and celery and cook further 5 minutes. Then add the canned lentils and the broth. Cook for further 5 minutes uncovered. Garnish with chopped cilantro. Serves 8 cups.

Nutrient Content (1 Cup) Calories 180 Fat 1g Saturated Fat 0gm Fiber 10g Sodium 280mg Carbohydrates 35g Protein 13g

Healthy Soup Recipes :

Butternut squash Soup with Ginger Ingredients: 1 Tbsp extra-virgin olive oil 3-4 garlic cloves chopped ½ cup onions chopped 2-3 Tbsp fresh grated ginger ½ tsp black pepper ½ tsp ground cumin 5 cups cubed butternut squash 3 cups low sodium vegetable broth 2 cups water 6 Tbsp plain non-fat yogurt

Method: Heat the oil in a medium stock pot over medium-high heat. Add the garlic, onion, and ginger and sauté for 2-3 minutes. Stir in the pepper, cumin, and cinnamon and sauté for 30 seconds. Add the squash, broth and water and bring to boil. Reduce the heat and simmer for 10-15 minutes until the squash is tender. In a blender or a food processor, puree the soup in batches until smooth. Top with yogurt and serve.

Nutrient Content ( 1 Cup) Calories 140 Total Fat 3g Saturated fat 0g Cholesterol 0mg Fiber 4g Sodium 250mg Carbohydrates 30g Protein 5g

Chicken Noodle Soup Ingredients: 2 tsp extra –virgin olive oil 2 carrots, peeled and diced 2 celery stalks, sliced 1 onion diced 3-4 garlic cloves, crushed 1 tsp dried thyme ½ tsp black pepper ½ tsp dried or 3 fresh sage leaves 3 ½ cups lower –sodium chicken broth 1 ½ cups water 2 boneless, skinless chicken breasts cut in to ½ inch cubes 2 cups yolk free noodles

Method: Heat the oil in a medium stockpot over medium-high heat. Add the carrots, celery, onion, garlic and sauté until onions are translucent, or about 5 minutes. Stir in the thyme, pepper, and sage and cook for 1 minute. Add the broth, water, and chicken breast. Cover reduce the heat, and simmer for 15 minutes. Stir in the noodles in to the soup and simmer uncovered for about 10 minutes or until the noodles are tender. Makes 6 servings.

Nutrient Content (1 Cup) Calories 160 Total fat 3g Saturated fat 1g Cholesterol 25mg Fiber 2g Sodium 280mg Carbohydrates 17g Protein 15g

______Shonu Pande, M.S. The Boyd center For Integrative Health, 15 Valley drive, CT, 06831 These recipes and diet plans are designed for The Boyd Center Nutrition program and may not be copied, sold, used as an incentive for any product, program or anything else and are the sole property of The Boyd Center© Healthy Soup Recipes: Minestrone Soup Ingredients 1 Tbsp extra-virgin olive oil 1 onion chopped 2 green or spring onions chopped 3-4 garlic gloves crushed 1 carrot, chopped 2 zucchini, chopped 1 summer squash, chopped 1 tomato, chopped 1 14 oz, can diced tomatoes 2 tsp dried oregano ½ tsp black pepper, freshly ground if possible 2 ½ cups low sodium vegetable stock 1 ½ cups water 1 16 oz canned kidney beans, drained and rinsed 1 15 oz, can great northern or other white beans, drained and rinsed ½ cup elbow macaroni 4-5 Tbsp grated parmesan cheese 2-3 sprigs of thyme Method: Heat the oil in a large stockpot over medium high heat. Add the garlic, onion and green onions sauté for 2 minutes until golden brown at edges (5-7 minutes). Stir in the carrot, zucchini, squash, tomato, and cook for 5 minutes. Add the canned tomatoes, oregano, thyme, broth and water. Bring to a boil and cover. Reduce the heat and simmer for 10-15 minutes. Add the beans and macaroni to the soup. Simmer for further 10 -12 minutes till the pasta is tender. Stir occasionally so vegetables don’t stick to the pot. Top with parmesan cheese before serving. Makes 12 servings or cups. Nutrient Content (1 Cup) Calories 140 Total Fat 2g Sat fat 1g Cholesterol 5mg Fiber 6g Sodium 280mg Carbohydrates 24g Protein 8g ______Shonu Pande, M.S. The Boyd center For Integrative Health, 15 Valley drive, CT, 06831 These recipes and diet plans are designed for The Boyd Center Nutrition program and may not be copied, sold, used as an incentive for any product, program or anything else and are the sole property of The Boyd Center©

The Boyd Center For Integrative Health 15 Valley drive Voice 203-869-2111 Greenwich, CT, 06831 Fax 203- 869 Healthy Salads

Teriyaki Tofu 1 14 oz extra firm tofu in water, drained 1 Tbsp canola oil 4 Tbsp lower sodium teriyaki sauce, divided 1 cup cooked brown rice 4 scallions chopped 3 Tbsp mayonnaise 1 Tbsp ginger, grated 2 tsp fresh lemon juice Freshly ground black pepper to taste 4 cups salad greens 2 cups shelled Edamame, thawed from frozen 1 carrot, peeled and grated 2 radishes, diced

Method: Slice the Tofu in to 6 slabs, cut slabs in to square shape pieces. Gently press them between paper towels to reduce some of the water. In a large nonstick skillet over medium heat, sauté the tofu with the teriyaki sauce in canola oil, simmer until the sauce is thickened (1-2 minutes). Add the cooked rice and green onions. Shake the skillet, avoid stirring it as you might brake the tofu. Make the dressing by mixing together mayonnaise, ginger, lemon juice, remaining 1 Tbsp teriyaki sauce, and pepper. Arrange the salad greens on 4 plates. Top with Edamame, carrots, radishes and tofu, rice and scallion from the skillet. Drizzle the dressings. Serves 8.

Nutrient content (1 Cup) Calories 190 Total fat 10.5g Saturated Fat 1.2g Cholesterol 2.5g Protein 11.5g Sodium 215mg Carbohydrates 14g Fiber 3.5g

Orzo Roasted Veggies Ingredients: 1 yellow pepper, chopped ½ lb zucchini, cut in to bite -sized pieces ½ red onion chopped 2 Tbsp extra-virgin olive oil 1/3 cup pine nuts 1 cup whole wheat orzo 1 bunch basil 4 cups baby arugula ¼ cup oil-packed sun dried tomatoes, drained and chopped ½ tsp kosher salt 1 Tbsp balsamic vinegar

Method: Pre heat the oven to 425 F. Toss the pepper, zucchini, and onion with the oil in a large glass or ceramic baking dish. Roast the vegetables until they are tender and starting to brown, about 20 minutes. Sprinkle with pine nuts and roast until nuts brown, another 3-5 minutes. While the vegetables are roasting, boil the orzo until just cooked, about 7 minutes. Drain and rinse with cold water. Roughly chop the basil and arugula. Toss the orzo with the roasted vegetables, arugula, basil and sundried tomatoes. Season with salt and pepper. Drizzle with vinegar. Serves 4

Nutrient content (1 and ½ cups) Calories 260 Total fat 14g Saturated fat 2g Cholesterol 0mg Protein 8g Sodium 280mg Carbohydrates 30g Fiber 5g

Orange Chicken Quinoa Ingredients: 1 cup quinoa, well rinsed and drained 1 lb boneless, skinless chicken breasts Freshly ground pepper, to taste ¾ tsp kosher salt, divided 12 scallions/green onions/spring onions 1 large navel orange 1 Tbsp fresh lemon juice, more to taste 3 Tbsp extra-virgin olive oil 4 cups baby lettuce ¼ cup unsalted almonds or walnuts, toasted and roughly chopped.

Method: Boil the Quinoa in plenty of water, as you would pasta, until tender, about 12 minutes. Drain and put in a large bowl. While the quinoa is cooking, season the chicken with pepper and ¼ tsp salt. Brush the scallions lightly with little olive oil. Cut orange in to half, squeeze orange to get 2 tbsp of juice. Make the citrus dressing by whisking orange juice, lemon juice, olive oil, and plenty of pepper. Peel the rest of the orange and slice it thinly. Grill the chicken until done and the scallions until slightly charred. Or you can sauté the chicken and scallions in a pan. Slice the chicken and roughly chop the scallions.

Add the citrus dressing and scallions to the quinoa and toss. Add more lemon juice if desired. Arrange the lettuce on a platter. Spoon the quinoa and garnish with the chicken, orange slices and almonds.

Nutrient Content (1 Cup) Calories 230 Total fat 10g Saturated Fat 1.5g Cholesterol 35mg Protein 16g Sodium 220mg Carbohydrates 20g Fiber 3g

Chicken with Artichoke and Peas: 1 lb boneless, skinless chicken breast (preferably organic) 3 tbsp extra –virgin olive oil, divided 2 Shallots, minced or cut fine 1 tsp. whole wheat flour 1 cup low-sodium chicken broth salt to taste 2 6oz marinated Artichoke hearts, drained ¼ cup low fat (light) sour cream 3 cups cooked brown rice or other whole grain 2 cups peas, fresh or thawed from frozen (wash in hot water)

Method: Chicken: Place the chicken in a plastic bag and pound to an even thickness. Pat the chicken dry. In a large pan over a medium heat, sauté the chicken in 1 Tbsp olive oil until golden brown, about three minutes per side. Remove on a plate. Add the remaining 1tbsp olive oil and sauté the shallots for 2 minutes. Sprinkle with flour and cook for 1 minute. Stir in the broth, salt and pepper and bring to a boil. Add the artichokes and heat through. Reduce the heat to low and add the sour cream and stir continuously. Then add the chicken. Rice: Wash brown rice thoroughly and soak it in hot water for half an hour. Drain the rice and add the frozen peas, mix it together. Add at least 5 cups of water and bring rice to boil. Immediately cover the rice and lower it to low flame and let it cook for 20 minutes. Serve with chicken and sauce.

Nutrient Content (1 serving -2cups of rice and chicken) Calories: 346 Total Fat: 13.2g Sat Fat: 2g Cholesterol: 46.6mg Protein: 22.6g Sodium: 32.6mg Carbohydrates: 36g Fiber: 5.2g ______Shonu Pande, M.S. The Boyd center For Integrative Health, 15 Valley drive, CT, 06831 These recipes and diet plans are designed for The Boyd Center Nutrition program and may not be copied, sold, used as an incentive for any product, program or anything else and are the sole property of The Boyd Center© Salmon and Roasted Vegetables:

1lb small potatoes, cut into bite sized pieces 1 lb asparagus spears, trimmed and cut into 2” pieces 1 red bell pepper, chopped 1 tbsp extra- virgin olive oil Freshly ground black pepper ½ tsp kosher salt, divided 4 6oz pieces salmon or arctic char(fresh avoid farm raised) ¼ cup mayonnaise 1 tbsp grainy Dijon mustard 1 Granny Smith apple, peeled and cored and chopped 1 stalk celery heart, chopped 1 tbsp fresh lemon juice 1 tbsp Fresh Dill Method: Preheat the oven to 425F, for conventional oven 400F should be fine. Toss the potatoes, asparagus, and pepper with the oil in a baking dish and roast until golden brown and tender, about 20minutes, stirring once. Season with pepper and ¼ tsp salt and set aside. Heat a large pan on a medium heat. Sauté the salmon for 4 minutes on the flesh side for 3-5 minutes more. Make a sauce by pureeing the mayonnaise, mustard, apple, celery heart, lemon juice, dill and ¼ tsp salt in a food processor. Top the Salmon with the sauce. Serve wit roasted vegetables.

Nutrient Content (1 serving- 2 Cups of salmon and vegetables ): Calories: 312 Total fat: 14g Sat Fat: 2g Cholesterol: 60mg Protein: 26g Sodium: 346mg Carbohydrates: 18g Fiber 4g ______Shonu Pande, M.S. The Boyd center For Integrative Health, 15 Valley drive, CT, 06831 These recipes and diet plans are designed for The Boyd Center Nutrition program and may not be copied, sold, used as an incentive for any product, program or anything else and are the sole property of The Boyd Center© Chicken and Spiced Apples:

2 apples, preferably Brae burn, peeled and thinly sliced 1 tbsp lemon juice ¼ tsp ground cinnamon 3 tbsp extra –virgin olive oil, divided 1¼ tsp herbs (thyme, rosemary, oregano, marjoram and savory) fresh or dried salt to taste ¼ tsp freshly ground black pepper 6 boneless, skinless chicken breasts trimmed of fat (about 1½ pound) 1 cup reduced sodium chicken broth 1 tsp freshly ground lemon zest

Method: Toss the apple slices wit the lemon juice and cinnamon in a bowl heat 2 tbsp olive oil in a skillet, medium high –heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm. Mix the herbs with salt and pepper. Place the chicken in a plastic bag and pound to an even thickness. Pat the chicken dry. Sprinkle the chicken on both sides with the seasoning mixture. Heat 1 tbsp olive oil in a large skillet over a high heat. Add the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to the platter and keep it warm. Add the broth and lemon zest, the remaining ¼ tsp herb and any accumulated chicken juices from the skillet. Cook until liquid is reduced and thick, spoon the sauce over chicken and serve it with sautéed apples.

Nutrient Content (serving -1 ¼ cup) Calories: 240 Total fat: 8g Sat fat: 1g Cholesterol: 65mg Protein: 31g Sodium: 350mg Carbohydrate: 13g Fiber: 5g

1/3 cup low fat sour –cream 1 jalapeno pepper, seeded 2 tbsp fresh lime juice 1 bunch cilantro (fresh coriander) ¾ tsp salt Spray dispenser for extra –virgin olive oil ½ cup corn meal 1½ lb white fish (firm fish like tilapia, halibut etc) 10 6” soft whole wheat tortillas (warmed according to package instructions) 1 avocado peeled and cut in to chunk (if cutting ahead, add lemon/lime juice to avoid avocado turning brown) 1 cup tomatoes chopped ¼ onions (white or red) 2 cups finely shredded romaine lettuce

Method: In a food processor, puree sour-cream, jalapeño, lime juice, cilantro, salt. Take a flat pan and spray the olive oil, while the oil heats spread the corn meal on a plate. Pat the fish pieces in corn meal to coat on all sides. Pan fry the fish in medium low heat and when the fish becomes little hard then turn and spray olive oil on the other side of fish. It will be 2-3 minutes per side. Use a flat spatula to turn the fish pieces. Remove the pieces and let them dry in a paper towel. To assemble the tacos, top each tortilla with fish, cilantro sauce, avocado, tomato, onion and lettuce. Top it with sour cream before serving.

Nutrient Content (1 taco/tortilla) Calories; 200 Total Fat: 8g Sat Fat: 1g Cholesterol: 60mg Protein: 16g Sodium: 260mg Carbohydrates: 20g Fiber: 4g

1 tbsp sesame oil or canola oil 1½ pounds fresh asparagus, tough ends trimmed, cut in to 1 inch pieces 1 pound chicken breast cut in to bite-size pieces 4 scallions, trimmed and cut in to 1 inch pieces 2 tbsp minced ginger 1 tbsp oyster flavored sauce (Asian section of most super markets) 1 tsp chili garlic sauce (Asian section of most super markets) ¼ cup shelled salted almonds coarsely chopped

Method: Marinate the chicken (overnight or few hours) with oyster sauce and chili garlic sauce, ginger and salt (optional). Heat the oil in a wok or large skillet over medium-high heat. Put the scallions and when they start turning slight brown add the asparagus, cook stirring for 2 minutes, add the marinated chicken, cook chicken till it is tender and juicy(4-5 minutes). Stir in almonds and serve immediately. Serve it with brown rice.

Nutrient Content (serving – 1½ cups of chicken and rice) Calories: 300 Total fat: 10g Sat fat: 1g Cholesterol: 65mg Protein: 31g Sodium: 350mg Carbohydrates20g Fiber 8g

½ lb whole wheat farfalle or penne 4 cups broccoli florets or broccolini, cut in to bite size pieces 2 tbsp extra-virgin olive oil 4 cloves garlic minced ½ lb skinless, boneless chicken breast, cut in to bite -sized pieces 2 lbs wine tomatoes, chopped ½ tsp salt Freshly ground pepper to taste 1 bunch basil (stems removed) roughly chopped ¼ cup grated parmesan cheese

Method: Bring a large pot of water to boil and cook the pasta according to package instructions. 2 minutes before the pasta is done, toss in the broccoli. When pasta is done, strain it in a colander and return to the pot. Toss with 1 tbsp olive oil and cover to keep warm. Heat a heavy deep skillet over a medium low heat, add the remaining 1 tbsp of olive oil and garlic, sauté till slightly brown and then add the chicken pieces and sauté until tender, about 3-4 minutes. Add the tomatoes and salt and pepper. Toss in the pasta and broccoli. Garnish with basil and parmesan cheese before serving.

Nutrient Content ( 2 cups of pasta and chicken) Calories: 352 Total Fat: 10g Sat Fat: 2g Cholesterol: 32mg Protein 21g Sodium: 370mg Carbohydrates: 46g Fiber: 6g