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BP's Community Cookbook

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BP's Community Cookbook BP’s community cookbook 3 Breakfast 5 Appetizer 8 Main dish 27 Salad 32 Snack 35 Dessert Healthful recipes Welcome to the first edition of BP’s community cookbook! At BP, proper nutrition is an important part of the wellness program. When you eat a diet that provides proper nutrition, you reduce the risk of health problems linked to food. Inside this cookbook, you’ll find a variety of recipes collected from BP employees from around the country. Now everyone at BP can have access to healthful recipes from the BP community which are: • Low-fat, • Low-calorie, • Low-sodium, and • Incorporate fruits and vegetables. Thank you to everyone who submitted recipes and created a delicious start to our first BP community cookbook. BP’s community cookbook 2 breakfast 4 Steve’s Healthy French Toast 4 Morning Glory Muffins 4 Blueberry Oat Bran Mini-Muffins BP’s community cookbook 3 Steve’s Healthy Morning Glory Blueberry Oat Bran French Toast Muffins Mini-Muffins Steve, Houston, TX Karen, Houston, TX Alison, Baton Rouge, LA INGREDIENTS: INGREDIENTS: INGREDIENTS: 1 1/2 cups Egg Beaters (or egg whites) 1 cup all-purpose flour 3/4 cup oat bran 2 – 3 drops vanilla 1 cup whole-wheat flour 3/4 cup whole-wheat flour 2 tablespoons cinnamon 3/4 cup sugar 1/2 cup brown sugar 2 slices whole-wheat bread 2 teaspoons baking soda 1 teaspoon baking powder 1/4 cup DaVinci Gourmet no-sugar, 2 teaspoons ground cinnamon 1/2 teaspoon baking soda no-calorie pancake syrup 3/4 cup egg substitute 1 egg Optional: 10 frozen blueberries 1/2 cup vegetable oil (I use canola oil) 1/2 cup yogurt COOKING INSTRUCTIONS: 1/2 cup unsweetened applesauce 2 tablespoons oil ONE: Mix the Egg Beaters, vanilla, 2 teaspoons vanilla extract 1 banana, mashed and cinnamon in a bowl. 2 cups chopped apples (unpeeled) 1 teaspoon vanilla TWO: Cut the whole-wheat bread slices 1/2 cup raisins 1 cup blueberries in half. 3/4 cup grated carrots 1/2 cup walnuts, chopped THREE: Pour the syrup and blueberries 2 tablespoons chopped pecans into a microwavable cup. COOKING INSTRUCTIONS: FOUR: Spray a frying pan with non-stick COOKING INSTRUCTIONS: ONE: Whisk dry ingredients in bowl. Mix wet ingredients in a separate oil and place over a low heat. ONE: Preheat oven to 350° and line bowl. Blend the 2 mixtures and fold FIVE: Dip the bread halves into the mixed a muffin pan with paper or foil liners. in blueberries and walnuts. Egg Beaters and place in the frying pan. TWO: In a large bowl, combine the Spray a 24 mini-muffin tin with Cook for a couple of minutes, flip, and flours, sugar, baking soda, and cinnamon. TWO: Pam cooking spray. cook the other side until done. Whisk to blend evenly. THREE: Fill each muffin tin 2/3 full. SIX: After the French toast is cooked THREE: In a separate bowl, add the egg Bake at 400° for 10 minutes. and placed on a plate, put the cup substitute, oil, applesauce and vanilla. of syrup into the microwave and heat Stir in the apples, raisins and carrots. These mini-muffins freeze well. for about 1 minute. Respray the frying Add to the flour mixture and blend just Lots of fiber and lots of fruit! pan with non-stick oil and pour the until moistened but still slightly lumpy. remaining Egg Beaters into the pan. Cook until done. FOUR: Spoon the batter into muffin cups, filling each cup about 2/3 full. SEVEN: Place the eggs on the plate. Pour the heated syrup over the FIVE: Sprinkle with chopped pecans French toast. and bake until springy to the touch, about 35 minutes. SIX: Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely. BP’s community cookbook 4 appetizer 6 Great Gazpacho 6 Zucchini Parmesan Crisps 6 Crudités Platter 7 Almond Cranberry Quinoa 7 Healthy Crab Dip BP’s community cookbook 5 BP’s community cookbook # Great Gazpacho Zucchini Parmesan Crudités Platter Scott, Huntington Beach, CA Crisps Jerri, Toledo Refinery INGREDIENTS: Jerri, Toledo Refinery INGREDIENTS: 2 celery stocks, including leaves, INGREDIENTS: Kosher salt, as needed coarsely chopped Cooking spray 1/4 pound green or wax beans, 3 spring onions, coarsely chopped trimmed 2 medium zucchini 1 large cucumber, seeded and (about 1 pound total) 1 – 2 stalks broccoli, or 1/2 head sliced into chunks cauliflower, cut into florets 1 tablespoon olive oil 1 teaspoon minced garlic 1/2 pound asparagus, stalks peeled, 1/4 cup freshly grated Parmesan woody ends trimmed 2 teaspoons crushed red pepper (3/4 ounce) seeds (or to taste) or several 1/2 pound fresh sugar snap peas shakes of tobasco sauce (optional) 1/4 cup plain dry bread crumbs 1 bell pepper, stemmed, seeded, 1 tablespoon wine vinegar 1/8 teaspoon salt and cut into strips (white preferred, but red will do) Freshly ground black pepper 1 yellow bell pepper, stemmed, 1 teaspoon olive oil seeded, and cut into strips COOKING INSTRUCTIONS: (may be omitted) 1 bunch radishes (about 10, ONE: Preheat the oven to 450°. Coat a 1 10.5-ounce can beef broth with greens attached), washed baking sheet with cooking spray. 1 14.5-ounce can diced tomatoes 4 medium carrots, cut into TWO: Slice the zucchini into 1/4-inch 4-inch-long sticks 1 cup water thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, 1 – 2 small zucchini or summer COOKING INSTRUCTIONS: combine the Parmesan, bread crumbs, squash, cut into spears ONE: Put beef broth into a blender salt, and a few turns of pepper. Dip each 1 medium cucumber, peeled if and add celery, spring onions, garlic, round in the Parmesan mixture, coating waxed, cut into spears red pepper seeds, wine vinegar, it evenly on both sides, pressing the 1 cup cherry or grape tomatoes water and olive oil. coating on to stick, and place in a single layer on the prepared baking sheet. Dip (recipes follow) TWO: Push the pulse button briefly a few times. THREE: Bake the zucchini rounds until COOKING DIRECTIONS: browned and crisp, 25 – 30 minutes. THREE: Leave the veggies chunky. Remove with spatula. ONE: Bring a large pot of water FOUR: Add the diced tomatoes and to a boil and salt generously. FOUR: Serve immediately. cut up cucumbers. TWO: Fill a large bowl with ice water FIVE: Push the pulse button again and salt it generously as well. briefly. Do not overdo. THREE: Drop the beans into the SIX: Put in the refrigerator. Best when boiling water and cook, uncovered, allowed to rest overnight. until crisp-tender, about 2 minutes. Scoop them out of the water and SEVEN: Salt and pepper can be added immediately plunge the beans into to taste, but I find this recipe does not the ice water to stop their cooking require any. and set the color. Cool, remove them from the ice bath, and pat dry. BP’s community cookbook 6 FOUR: Repeat with the broccoli, cauliflower, and asparagus, cooking Almond Cranberry Healthy Crab Dip each until crisp-tender. If using sugar Quinoa Maribeth, Chicago, Illinois snaps or fennel, they may be served INGREDIENTS: raw or cooked depending on their Elyse, Houston, TX flavor or your preference. INGREDIENTS: Cooking spray FIVE: Attractively arrange all the 1 cup quinoa 6 ounces low-fat cream cheese, vegetables on a large serving platter softened to room temperature 1/2 cup slivered blanched almonds and serve with the dip of your choice. 1/2 cup of low-fat, unflavored 1 teaspoon vegetable oil Greek yogurt ROASTED RED PEPPER AND 1 1/2 cups boiling water 2 tablespoons green onion/chives, SUN-DRIED TOMATO DIP: 1 vegan vegetable bouillon cube chopped small 1/2 cup roasted red peppers 1/2 pound of crabmeat or 1 can (about 4 ounces) 1/2 teaspoon salt of crabmeat packed in water 6 sun-dried tomatoes, packed in 1 cinnamon stick 3/4 teaspoon of hot sauce oil, drained 1 bay leaf (Louisiana Red) 1/4 cup drained or Greek-style yogurt 1/2 cup dried cranberries 1 dash of sea salt (method follows) COOKING INSTRUCTIONS: 1 tablespoon extra-virgin olive oil OPTIONAL INGREDIENTS: ONE: Soak the quinoa 15 minutes 1/2 teaspoon honey 1/2 cup of water chestnuts in cold water. 1/2 teaspoon kosher salt 1 tablespoon pine nuts TWO: Stir the quinoa with your hand, 1/4 teaspoon minced thyme, optional pour off most of the water, and drain COOKING INSTRUCTIONS: 1/8 – 1/4 teaspoon finely grated through a fine mesh strainer. Thoroughly mix all ingredients orange zest ONE: THREE: Shake dry in the strainer, then set together. Freshly ground black pepper the strainer over a bowl or pitcher. TWO: Spoon dip into a lightly sprayed ONE: Combine all the ingredients in FOUR: Heat a wide-bottomed pan on baking dish. a blender, and process until smooth. medium heat and add the oil. Serve immediately or refrigerate THREE: Bake at 325° for approximately FIVE: Stir and toast the sliced almonds until ready to serve. 20 minutes or until the top is golden until golden, then remove from pan. brown. Note: To make drained yogurt: Place SIX: Add the quinoa. Stir and toast until Serve with multigrain tortilla chips 1/2 cup of plain whole or low-fat milk dry and turning color. or pita bites. yogurt in a coffee filter set in a sieve or colander in the sink or over a bowl. SEVEN: Add boiling water, veggie cube, Set aside for 1 – 2 hours until thickened.
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