UMBC EATS A COLLECTION OF FAVORITE , HEALTHY RECIPES "Welcome to the first edition of UMBCEats, our wellness-inspired cookbook! We are excited to be launching this faculty/staff community cookbook in the hopes that it will inspire us to make healthier choices every day. With the start of 2020, we invite you to recommit to healthier eating. You can start small by observing what you eat, how much you eat, and how you feel as a result. Our hope is that this awareness will help us choose foods that deeply nourish and sustain us for the days, months, and years to come. Allow yourself to be inspired by the following recipes, many of which showcase the various cultures and family traditions of our wonderfully diverse community." Breakfast Mom's zucchini bread INgredients 3 cups all-purpose flour 3 eggs 1 tsp. salt 1 cup unsweetened 1 tsp. baking soda applesauce 1 tsp. baking powder ½ cup white sugar 1 tbsp. ground cinnamon 1 cup brown sugar 2¼ cups grated zucchini 3 tsp. vanilla extract 1 cup chopped walnuts Instructions Grease and flour two 8 x 4 inch pans. Preheat oven to 325 degrees F (165 degrees C). Sift flour, salt, baking powder, soda, and cinnamon together in a bowl. Beat eggs, applesauce, vanilla, and sugar together in a large bowl. Add sifted ingredients to the creamed mixture, and beat well. Stir in zucchini and nuts until well combined. Pour batter into prepared pans.Bake for 40 to 60 minutes, or until tester inserted in the center comes out clean. Cool in pan on rack for 20 minutes. Remove bread from pan, and completely cool. Submitted by Zahira Meyers allrecipes.com Breakfast Topside Granola INgredients Dry Ingredients: 9 cups old fashioned oats 1 cup shredded coconut 1 cup sunflower kernels 3 cup chopped nuts (pecans, almonds, & walnuts) Wet Ingredients: 1½ cups canola oil (or ½ cup applesauce and ¾ cup canola oil to Toppings: reduce fat) 1 cup dried 1½ cups honey cranberries ½ cup molasses 1 cup raisins 2 Tbsp. vanilla extract ½ cup dried cherries Instructions Preheat oven to 325 degrees. Mix dry ingredients in a large bowl. In a microwavable container mix wet ingredients. Cook in microwave on high until hot but not boiling (5-7 minutes), and stir. Pour over dry mixture and stir well, coating all of the dry with wet ingredients. Pour mix into 2 large sheet pans (sprayed lightly with oil) and spread evenly. Place pans into preheated oven for 15 min. Remove pans from oven and stir well. Repeat 3 more times for a total of 4 baking sessions. The last two sessions may need to be shorter to avoid burning. It should be dark & golden brown. Cool on the pan, stirring periodically to avoid big lumps. Stir in toppings. Can be stored in airtight container in the refrigerator or frozen. Shared with me from an amazing BnB in Boothbay Harbor, Maine Submitted by Gary Wohlstetter AppetizersS &w Snackseet Potato Nachos INgredients 3 large sweet potatoes, washed and sliced into ¼ inch rounds 1 tbsp. olive oil Salt and pepper to taste 1½ cups shredded Cheddar cheese 1 cup black beans, drained and rinsed ¼ cup chopped green onions ¼ cup chopped cilantro 1 large avocado, diced Instructions Sour cream or Greek yogurt Preheat oven to 400°F. Place the sweet potato rounds on a large baking sheet. Toss the sweet potatoes in olive oil and season with salt and pepper. Bake for 20 minutes. Use a spatula to flip the sweet potato rounds. Bake for an additional 10 min. or until sweet potatoes are crisp. Remove the pan from the oven and sprinkle cheese and black beans over the sweet potatoes. Bake until cheese is melted, about 5-7 min. Remove pan from oven and top with green onions, cilantro, avocado, and sour cream or Greek yogurt. Serve immediately. Healthy twist on a yummy favorite! My sister and I make these all the time. Submitted by Kristen Coffey Appetizers & Snacks Vegetarian Artichoke and onion appetizer INgredients 1 can artichoke hearts (drained and chopped) 1 medium onion (chopped) 2 cloves garlic (minced) 4 eggs 1 cup shredded cheese (cheddar or hot pepper) ½ cup bread crumbs 2 tbsp. parsley 2 tbsp. basil 1 tbsp. oregano ½ tsp. salt ½ tsp. black pepper ½ tsp. cayenne pepper (optional) Instructions Add artichoke, onion, and garlic in pan and cook with a little olive oil until onion is cooked. Blend eggs, cheese, bread crumbs, and spices in a mixing bowl. Combine all ingredients and place mixture in an 8x8 greased pan and cook at 350°F for 30 minutes. Cut into 2-inch squares. Enjoy! Submitted by Kevin Pyles Appetizers & Snacks Spinach bagels INgredients 2 packs of frozen spinach 1 container grated Parmesan cheese Granulated garlic A dash of salt 1 tbsp. of olive oil or butter 5 whole bagels (sliced in halves) 10 pieces of provolone cheese Instructions On stovetop, add spinach, olive oil or butter, salt, granulated garlic (to taste), and grated parmesan cheese until spinach is a creamy mixture. Place 10 bagel halves on a cookie sheet. Place cookie sheet in the oven until bagel has a light crust (Don't cook all the way). Take bagels out of the oven and put 2 tbsp. of spinach mixture on each bagel. Top each spinach bagel half with 1 slice of provolone cheese. Place in the oven until cheese bubbles and gets a little brown. Take out and cool. Enjoy! A friend of mine used to buy this spinach bagel from a Jewish bakery in Pikesville , MD. When I ate one, I said, "I can make this." When I make them, my family goes crazy. You can serve as an entree or just a nice snack after a cold football game. Submitted by Justine Johnson Appetizers & Snacks HOMEMADE Vegan HUMMUS INgredients 1 15.5 oz. can chickpeas ¼ cup fresh lemon juice ¼ cup tahini 1 small garlic clove 2 tbsp. olive oil ½ tsp. ground cumin ½ tsp. salt Paprika to taste Instructions In a food processor, combine tahini and lemon juice and process for 1 minute. Scrape sides and process for 30 seconds more. Add olive oil, garlic, cumin, salt and paprika and process until well-blended. Drain the chickpeas, reserving some of the liquid from the can. Add half the chickpeas to the food processor and process for 1 minute. Scrape sides and add remaining chickpeas. Process until smooth, 1-2 minutes more. If the mixture is too thick, add reserved chickpea liquid and process until it reaches a creamy consistency. Taste and add additional lemon juice, olive oil, cumin, salt, or paprika to your liking. Hummus has been my go-to snack for years, and after perfecting this homemade recipe, I can't go back to store-bought! Submitted by Laura Taylor Appetizers & SnacksCocoa Energy Bars Vegan INgredients 18-20 medjool dates, pitted 2 cups cashews or walnuts ¾ cup unsweetened cocoa powder ½ cup natural almonds Pinch sea salt ½ cup unsweetened shredded coconut 2 tbsp. vanilla extract 3 tbsp. cold water Instructions Place dates, cashews/walnuts, cocoa powder, almonds and sea salt in a food processor. Pulse until coarsely chopped. Add coconut and extract; pulse again adding water a little at a time until mixture makes a moist but not sticky dough. Press firmly into a 9-inch square baking dish. Chill for 1 hour before serving. Precut and store in freezer. Can be enjoyed right out of the freezer. I love brownies but am trying to limit refined sugars. These cocoa energy bars taste like brownies but are actually healthy! Submitted by Romy Hübler naturaldelights.com Soups & Salads Turmeric Coconut Chicken Soup with Yogurt & Herbs INgredients Crispy Chickpeas: Soup: 1 (15 oz) can chickpeas, Olive oil rinsed and drained 1 onion, diced 2 tbsp. olive oil Kosher salt 1 tsp. harissa powder 2 garlic cloves, minced ½ tsp. kosher salt 1 tsp minced ginger ¼ tsp. granulated garlic 1 lb. carrots, peeled and sliced to ¼ tsp. ground cardamom ⅛ inch slices Toppings: 1½ tsp. ground turmeric Greek yogurt 1 tsp. harissa powder Parsley leaves ¼ tsp. ground cardamom Fresh dill leaves 1 can full-fat coconut milk Sliced green onions 1 quart chicken stock Lime juice 1 lb. cooked, shredded chicken 2 tbsp. lime juice Submitted by Beth Holt Soups & Salads Turmeric Coconut Chicken Soup with Yogurt & Herbs Instructions Crispy Chickpeas: Preheat the oven to 425°F. Spread the drained chickpeas out onto paper towels and pat completely dry. Toss the chickpeas in a small bowl with the olive oil and spices. Spread them out onto a sheet pan in one, even layer. Roast for 25 minutes until crispy. Let cool before consolidating. Soup: Heat a large, heavy-bottom pot (or Dutch oven) over medium heat. Add enough olive oil to coat the bottom of the pot. Once the oil is hot, add the onions and a good pinch of salt. Sauté for about 6 minutes, stirring often, or until tender and slightly caramelized. Stir in the garlic and ginger. Cook for another minute. Add the carrots. Cook for 2-3 minutes. Lastly, stir in the turmeric, harissa powder, and cardamom. Pour in coconut milk and chicken stock. Whisk until smooth. Bring liquid to a simmer over medium heat. Reduce the heat to medium-low and let the soup simmer for about 15 minutes, stirring often. Stir in the shredded chicken. Lastly, stir in the lime juice. Season with more salt as needed. Ladle soup into bowls and garnish with a dollop of Greek yogurt, parsley, dill leaves, green onions, the crispy chickpeas, and lime juice. Submitted by Beth Holt theoriginaldish.com Soups & Salads Italian-style Vegetarian Egg Drop Soup INgredients 6 cups vegetable or poultry broth 1 tsp.