Healthy Recipes

NEW RECIPES! - Check out the list of certified recipes below (by category) from the American Institute for Cancer Research.  

We also hope you enjoy some of the quick and healthy recipes featured below, courtesy of the Tulsa Health Department. Creating healthy lifestyle habits includes eating healthy and understanding what ingredients and nutrition values are in the food you eat. If you have a recipe suggestion, please e-mail the information to: info@getleantulsa.com

Fruit and Couscous
2 16 oz. cans Mandarin Oranges
1 cup dried cranberries
½ cup sliced raw almonds
½ tsp. ground nutmeg
½ tsp. ground cinnamon
1 Tbsp. butter/margarine/vegetable oil (optional)
2 cups whole wheat couscous

Drain liquid from oranges to make 1 cup liquid (add water, if needed) and bring to a boil in a 4-quart saucepan.
When liquid comes to a rolling boil, add butter (optional), couscous, cinnamon and nutmeg and stir. Remove from heat, cover, and let set for five minutes. This allows the couscous to absorb the liquid.

Fluff with a fork and mix in oranges, cranberries and almonds. May be served warm or cold. You can use any combination or variety of fruit, nuts and spices, i.e. pineapple, raisins, etc. Be creative!

Get Hydrated With Refreshing Watermelon

It's fitting to celebrate the watermelon, since no summer gathering is complete without it. In addition to being a tasty treat, watermelon is a good source of vitamins A and C and contains lycopene, fiber and potassium. It's also more than 90 percent water, so it can help you stay hydrated on hot days too.

Try a new twist on an old favorite with these ideas:

• Caramelize watermelon slices on the grill, then drizzle with honey, lime and a pinch of salt
• Pair with shrimp on a kabob
• Carve out a watermelon to use as a bowl and fill with fruit salad
• Use watermelon in place of tomatoes in a citrus salsa
• Use its juice as a glaze on shrimp or pork

Of course, watermelon is also a crowd pleaser "as is." Slice it up and you have an instant appetizer, side dish or dessert.

Sweet and Savory Stuffed Peppers

3 – Sweet bell peppers (green, red, orange, and/or yellow)
1 lb. lean ground beef
1 medium yellow onion, chopped
1 tsp. vegetable oil (optional)
½ cup golden raisins
2 cups low sodium beef broth
½ tsp. ground nutmeg
½ tsp. ground cinnamon
½ tsp. ground black pepper
2 cups cooked brown rice

Rinse peppers and slice lengthwise; remove seeds and stems and place cut side UP in a glass dish. Brown ground beef and onion in oil. (You can omit the oil, if you like, by using a non-stick pan.) Do not allow the mixture to boil – this will make the meat tough; when most of the pink is cooked out, add the raisins, 1 cup of the broth and seasonings and continue to simmer for about one minute, uncovered.

Remove mixture from heat and in a large bowl combine the rice and meat mixture. Generously spoon the beef and rice mixture into the peppers. Pour remaining broth over the peppers. Cover and heat in microwave for 6 – 10 minutes, depending upon how crisp or soft you prefer your peppers.

Rosaline Cupples
Tulsa Health Department