Your food choices affect your health. Your health affects your workout. Your workout affects how you feel. How you feel is important for a healthy life and overall well-being.
Food is fuel for your body. It powers your physical body and your brain! It can help boost your immune system and fight infection.
Healthy Recipes – Good Food
We’re all about good food, and about home cooking that everyone can enjoy as we get back to the basics of wellness in 2021.
Each week we will feature a new recipe from a Ballet Austin staff member, instructor, or you! We’d love to have you share your favorites including dinner ideas, easy lunches, healthy snacks, smoothies, breakfast, soups and more! Recipes for holidays, for kids, for fun! Email to firstname.lastname@example.org
All recipes will remain on the page so scroll down to find more good food!
We hope you find some new favorite foods and eat well in 2021!
Tuna Salad Cucumber Boats – Emily Kyle, MS, RDN, HCP
This week’s recipe is a delicious and refreshing summer option!
“These quick and easy low-carb tuna salad cucumber boats made with wild-caught tuna fish and fresh cucumbers make the perfect, crunchy gluten-free sandwich alternative.” – Emily Kyle, MS, RDN, HCP
- 4 medium cucumbers washed and dried
- 4 5-ounce cans wild albacore tuna in water drained
- 4 stalks celery finely diced
- 1 cup plain Greek yogurt
- ½ cup white onion finely diced
- 2 teaspoons prepared yellow mustard
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- ½ teaspoon fresh dill finely chopped, optional
- Slice the cucumbers down the middle lengthwise. Using a spoon, gently scoop out the insides. Discard (or compost) the scooped seeds and set the remaining cucumber halves aside.
- In a medium-sized bowl, add the tuna. Using a fork, gently mash the tuna until it is flaked.
- Add the celery, Greek yogurt, onion, mustard, salt, black pepper, and fresh dill, if using. Mix well.
- Scoop the tuna salad into each cucumber half just before serving.
More recipes from our instructors, staff, and Ballet Austin customers:
Pesto Chicken Salad with Artichokes and Sun-Dried Tomatoes - Wellness Mama
Pesto Chicken Salad with Artichokes and Sun-Dried Tomatoes – Wellness Mama
Another simple and healthy recipe for the win. Thanks to Wellness Mama for this week’s recipe!
- 3½ cups cooked chicken (or 1 whole chicken)
- 12 oz artichoke hearts (drained)
- ¾ cup sundried tomatoes
- ½ cup pesto
- Chop the chicken, artichoke hearts, and tomatoes into even-sized pieces.
- Combine them all in a bowl.
- Stir in the pesto and serve.
Try mixing in roasted cauliflower for a faux pesto chicken pasta salad.
Walnut Dark Chocolate Bar (Sugar-Free) - Real Food For Life
Walnut Dark Chocolate Bar (Sugar-Free) – Real Food For Life
Give this healthy and sugar-free dark chocolate bar a try for a sweet treat! Thanks to Real Food For Life for this week’s recipe.
- 4 squares unsweetened baking chocolate (approx. 112gm)
- 1 Tbsp coconut oil
- 1 tsp light liquid stevia
- 1 tsp vanilla extract
- 1/2 cup walnuts chopped
- 1/2 cup raisins or sultanas
Combine chocolate and coconut oil in a double boiler or carefully in a saucepan.
Heat until all the chocolate and coconut oil is melted.
Add the stevia.
Mix in the vanilla extract after removing from heat.
Line an 8-inch square pan or bread tin with parchment paper.
Evenly sprinkle the walnuts and raisins in the pan.
Pour the melted chocolate mixture over the raisins and walnuts.
Let it cool in the refrigerator or freezer.
Once the chocolate has set, cut it into squares.
Store the chocolate in a covered container. It can also be stored in a refrigerator or freezer if desired.
Now enjoy your healthy dark chocolate bar which is a healthy treat!
Kale, Carrot & Bean Salad (Kale, Gajar, Sem Salad) - mindbodygreen
Kale, Carrot & Bean Salad (Kale, Gajar, Sem Salad) – mindbodygreen
At this point, you might not think there’s much new to try in the world of kale salads – but mindbodygreen shares a great new favorite. Give it a try and eat well this summer!
- 2 tablespoons sunflower oil
- 1 teaspoon black mustard seeds
- 2 red onions, thinly sliced
- 7 ounces cavolo nero, finely chopped
- 2 carrots, cut into matchsticks
- ¾ teaspoon salt
- 1 teaspoon chili powder
- 1 teaspoon chaat masala
- 1 tomato, thinly sliced
- 1 14-ounce can adzuki beans, drained and rinsed
- 15 to 20 cashew nuts
- Juice of 1 lime
- Heat the oil in a pan and add the mustard seeds. Once they start to sizzle, add the onions and cook over medium to low heat for 5 minutes until they start to soften.
- Stir in the cavolo nero, carrots, salt, and ground spices, then cover and cook over medium to low heat for 8 minutes.
- Add the tomato, beans, and cashew nuts, and mix well, then cover again and cook over medium to low heat for another 8 minutes.
- Add the lime juice and mix well, then serve.
Spinach Salad with Guacamole and Salsa - Pei-San Brown, Hula Instructor and Community Education Director
Spinach Salad with Guacamole and Salsa – Pei-San Brown, Hula Instructor and Community Education Director
“I whipped up this quick, easy, delicious, and healthy salad one night after a really long day of work for us both. I wanted to find a way to use spinach, guac, and salsa together, and this was perfect!” – Pei-San Brown, Hula Instructor and Community Education Director
- 2 large handfuls of organic baby spinach
- 1 fresh organic tomato, sliced or chopped
- 3 tablespoons salsa
- 2 tablespoons crumbled organic goat cheese
- 1-2 tablespoons guacamole
- organic tortilla chips (for garnish or to accompany the meal)
- Divide all of the ingredients and place into 2 large bowls in this order from bottom to top: spinach, tomatoes, salsa, goat cheese, guacamole.
- Garnish with a tortilla chip, and set aside more chips if they will accompany the salad.
Sheet-Pan Baked Feta with Broccolini, Tomatoes, and Lemon - Vicki Parsons, Director, Butler Center for Dance & Fitness
Sheet-Pan Baked Feta with Broccolini, Tomatoes, and Lemon – Pei-San Brown, Hula Instructor and Community Education Director
“I give the credit for this recipe to my husband. Not only did he make this yummy dish, he also grew his own broccolini. It really is a healthy and very colorful meal and the flavor is to be savored!” – Vicki Parsons, Director, Butler Center for Dance & Fitness
- 1 bunch broccolini, ends trimmed, thick stalks split lengthwise, or broccoli, stalks trimmed and cut into bite-size pieces
- 1 pint grape tomatoes, halved (about 2 cups)
- 1 small red onion, peeled, quartered and cut into 2-inch wedges
- 1 lemon, 1/2 cut into thin rounds and the remaining 1/2 left intact, for serving
- 3 tablespoons olive oil, plus more for serving
- 1 teaspoon ground cumin
- ½ teaspoon red-pepper flakes
- Kosher salt and black pepper
- 2 (6- to 8-ounce) blocks feta, cut into 1-inch slices
- Cooked orzo or farro, for serving (we used orzo)
- ½ cup fresh basil or cilantro leaves and fine stems, roughly chopped
- Heat the oven to 400 degrees with a rack set in the lower third. On a sheet pan, combine the broccolini, tomatoes, onion and lemon slices with the olive oil and toss. Add cumin and red-pepper flakes, season with salt and pepper, and toss again until evenly coated. Nestle the feta slices into the vegetables. (It’s OK if they break apart a little.)
- Roast 15 to 20 minutes, stirring halfway through but leaving the feta in place, until the broccolini is charred at the tips, the stems are easily pierced with a fork and the tomato skins start to blister and break down.
- Serve over orzo or farro. Drizzle with olive oil and serve with the remaining lemon half for squeezing. Top with fresh herbs.
2-Ingredient Peanut Butter Cookies - SHAPE
2-Ingredient Peanut Butter Cookies – SHAPE
Thanks to Shape for these 2-Ingredient Peanut Butter Cookies. “A sweet treat and healthy! What these sweet treats lack in ingredients, they make up for with an impressive lineup of nutrients (protein, fiber, healthy fats) in every creamy, PB-packed bite.”
Makes: 12 cookies
Prep time: 25 minutes
Cook time: 15 minutes
- 1 cup salted peanut butter
- 1/4 cup + 2 tablespoon coconut sugar
- Place the peanut butter and coconut sugar in a bowl and stir vigorously for 2 minutes.
- Transfer the mixture to the refrigerator to chill for 20 minutes.
- Meanwhile, preheat the oven to 325°F and line a baking sheet with parchment paper.
- Spoon out the batter into 12 balls and place on the baking sheet.
- Bake for 12-15 minutes, just until cookies are mostly firm to the touch and lightly browned on the bottom.
- Allow cookies to cool completely before using a spatula to transfer to a wire rack, plate, or container. Enjoy!
Italian Wedding Soup - Boo Wong, Communications Manager
Italian Wedding Soup – Boo Wong, Communications Manager
“It’s not too hot for a healthy soup recipe! This recipe is comforting and delicious without being heavy. This crowd pleaser stays in our soup rotation year after year. I like using chicken in the meatballs because they don’t dry out, but with the innovations in meatless meat this recipe could be recreated vegetarian by replacing the meat with beyond meat and replacing the chicken broth with vegetable stock.” – Boo Wong, Communications Manager
For the meatballs
- ¾ lb ground chicken
- ½ lb chicken Italian sausage, casings removed
- ½ cup panko bread crumbs (can substitute with gluten free panko bread crumbs)
- 1/3 cup freshly grated parmesan
- 2 tsp dried oregano
- 3 cloves garlic, minced
- 1 large egg
- Salt, pepper, and red pepper flakes to taste
For the soup
- 2 Tbs extra virgin olive oil, divided
- ½ medium onion, chopped
- 2 medium carrots, peeled and chopped
- 2 stalks celery, chopped
- 2 tsp. fresh thyme, chopped
- 8 Cups low-sodium chicken broth
- ¾ Cup small dry pasta like orzo, tubetini, or acini di pepe (can substitute with gluten free pasta)
- 4 Cups baby spinach
- 2 Tbs fresh dill, chopped for garnish
- Lemon wedges and extra parmesan for garnish
- In a large bowl mix ground chicken, chicken sausage, bread crumbs, parmesan, oregano, garlic, and egg just until combined. DO NOT OVER MIX. IF YOU OVER MIX YOU WILL END UP WITH DENSE MEATBALLS. Mix as little as possible to bring ingredients together. Season with salt, pepper, and red pepper flakes. Form into 1” meatballs. Makes about 22.
- Place a large Dutch oven or stock pot over medium heat. Add 1 Tbs olive oil then cook meatballs in batches until they’re golden brown on the outside and is cooked through. Remove from pot.
- Heat remaining olive oil until is just barely shimmers then add onion, carrots, celery, and thyme. Cook until fragrant and just beginning to soften. About 3-4 minutes. Add chicken broth and bring to a boil. Add pasta and meatballs and lower to a simmer. Simmer until pasta is cooked. About 5-7 minutes. Stir in spinach and cook until wilted. 1 minute or less.
- Serve with a squeeze of lemon and a sprinkle of dill and parmesan.
Tofu Mushroom Curry - Pei-San Brown, Hula Instructor and Community Education Director
Tofu Mushroom Curry – Pei-San Brown, Hula Instructor and Community Education Director
“I’ve been eating more vegetarian and vegan dishes, for both the environment and in a quest to be more humane to animals. I found this interesting recipe online, and made my own version of it below.” – Pei-San Brown, Hula Instructor and Community Education Director
- 1 pound organic baby Bella mushrooms, sliced
- 2 tablespoons organic extra virgin olive oil
- 1 organic sweet onion, diced
- 5 cloves of organic garlic, finely chopped
- 1 inch ginger, grated
- 1/2 tbsp brown sugar
- 3/4 tsp salt
- 1/2 jar curry paste (I used Mekhala Organic Yellow Curry Paste, 3.53 oz)
- 2 14.5 oz cans organic diced tomatoes
- 1 package extra firm organic tofu, cut into 1/2” cubes
- 8 oz frozen organic peas
- Cook the mushrooms in the EVOO on medium heat until they are starting to brown. Turn off the heat and place them in a bowl for later.
- In a different saucepan, cook the the onion over low to medium heat. Add the garlic and ginger after the onion has wilted.
- Next add the sugar, salt, and curry paste. Stir well and cook one minute until fragrant.
- Add tomatoes and bring to a gentle simmer for 15-20 minutes, or until thickened.
- Meanwhile, in the the pan you used to fry the mushrooms, cook the tofu on medium heat until browned.
- Blend the sauce with a hand blender until smooth (optional). Add the mushrooms and tofu, stir, and turn down to a low heat. Taste and season with salt and pepper.
- Serve over brown or white rice.
Garlic Yogurt Chicken & Pistachio Couscous with Chili-Roasted Potatoes - Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
Garlic Yogurt Chicken & Pistachio Couscous with Chili-Roasted Potatoes – Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
“The key to this recipe is a yogurt marinade paired with a yogurt and garlic cream sauce on top of the chicken gives it a light, tangy flavor. This recipe can also be adapted by using any spice blend with the yogurt and any protein that you like! Roasted pistachios and couscous is one of my favorite combinations and a great balance to the yogurt flavors. I chose potatoes for my other side but you could pair this recipe with any roasted veggie!” – Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
Adapted from Hello Fresh
- 1 clove garlic
- 1 lemon
- 2 Tbsp. yogurt
- 1 Tbsp. Tunisian spice blend
- 4 parts ground caraway seed
- 4 parts ground coriander
- 4 parts smoked paprika
- 4 parts turmeric
- 4 parts chili powder
- 4 parts garlic powder
- 1 part cayenne pepper [7.5 k (hu)]
- 1 part cinnamon
- 1 part ground black pepper
- 10 ounces/2 chicken cutlets
- 12 ounces Yukon Gold potatoes (or other veggie of your choice)
- ½ ounce pistachios
- ¼ ounce cilantro
- 1 tsp chili flakes
- 2 Tbsp. sour cream
- 5 oz. Israeli couscous
- 1 oz. chicken stock concentrate
- 1 Tbsp. butter
- Adjust rack to top position and preheat oven to 425 degrees. Wash and dry all produce. Peel and mince garlic. Zest and quarter lemon.
- Pat chicken dry with paper towels. In a medium bowl, combine Tunisian Spice, half the yogurt, half the garlic, 1 TBSP olive oil, 1 tsp salt, a squeeze of lemon juice, and pepper. Add chicken and turn to coat. Set aside to marinate.
- Toss potatoes on one baking sheet with a large drizzle of olive oil and a pinch of chili flakes. Season generously with salt and pepper. Roast on top rack until golden brown and crispy, 20-25 minutes.
- While veggies roast, combine sour cream and remaining yogurt in a small bowl with remaining garlic to taste. Season with salt and pepper. Stir in water 1 tsp. at a time until mixture reaches a drizzling consistency.
- Heat a drizzle of olive oil in a large, preferably nonstick, pan over medium heat. Remove chicken from marinade and allow excess to drip off. Add chicken to pan and cook until browned and cooked through, 6-8 minutes per side. Lower heat if chicken begins to brown too quickly. Turn off heat and transfer chicken to a cutting board to rest. Once cool enough to handle, slice crosswise.
- Meanwhile, melt 1 TBSP butter in a small pot over medium-high heat. Add pistachios and cook, stirring constantly, until lightly browned, 2-4 minutes. Add couscous and a pinch of salt; cook, stirring, until toasted, 30 seconds. Stir in stock concentrate and ¾ cup water. Bring to a boil, then cover and reduce heat to low. Cook until couscous is tender, 6-8 minutes. Fluff couscous with a fork; stir in lemon zest (add more lemon juice to taste if desired) and half the cilantro. Season with salt and pepper.
- Divide chicken, couscous, and carrots between plates. Drizzle chicken with garlic sauce and sprinkle with remaining cilantro and with chili flakes if desired. Serve with remaining lemon wedges on the side.
Mujadara (Lentils and Rice with Caramelized Onions) - Graham Emmons, Creative Services Manager/Graphics Designer
Mujadara (Lentils and Rice with Caramelized Onions) – Graham Emmons, Creative Services Manager/Graphics Designer
“The recipe calls for cilantro or parsley and whole milk or greek yogurt. I’ve had both variations, and I think it’s best with cilantro and yogurt. And if you don’t want to make or purchase shatta or zhoug, sriracha works just fine!“ – Graham Emmons, Creative Services Manager / Graphics Designer
Recipe from Cookie and Kate
- 4 medium cloves garlic, smashed and peeled
- 2 bay leaves
- 1 tablespoon ground cumin
- 1 ¾ teaspoons fine sea salt, divided
- Freshly ground black pepper
- 5 cups water
- 1 cup brown* basmati rice (regular, not quick-cooking), rinsed and drained
- 1 cup regular brown or green lentils**, picked over for debris, rinsed and drained
- ⅓ cup extra-virgin olive oil
- 2 medium-to-large yellow onions, halved and thinly sliced
- ½ cup thinly sliced green onions (from 1 bunch), divided
- ½ cup chopped fresh cilantro or flat-leaf parsley, divided
- Plain whole-milk or Greek yogurt, for serving
- Spicy sauce, for serving (optional): shatta or zhoug or store-bought chili-garlic sauce or even sriracha
- In a large Dutch oven or soup pot, combine the garlic, bay leaves, cumin, 1 ½ teaspoons of the salt and about 20 twists of freshly ground black pepper. Add the water and bring the mixture to a boil over medium-high heat.
- Once boiling, stir in the rice and reduce the heat to medium. Cover and cook, stirring occasionally and adjusting the heat as necessary to maintain a controlled simmer, for 10 minutes.
- Stir in the lentils and let the mixture return to a simmer. Cover again, reduce the heat to medium-low, and cook until the liquid is absorbed and the rice and lentils are tender, about 20 to 23 minutes.
- Meanwhile, warm the olive oil in a large (12-inch) skillet over medium-high heat. When it’s warm enough that a slice of onion sizzles on contact, add the remaining onions. Stir to combine.
- Stir only every 3 minutes or so at first, then more often once the onions at the edges of the pan start browning. If the onions are browning before they have softened, dial down the heat to give them more time. Cook until the onions are deeply caramelized and starting to crisp at the edges, about 20 to 30 minutes. In the meantime, line a large plate or cutting board with a couple paper towels.
- Using a slotted spoon or fish spatula, transfer the onions to the lined plate and spread them evenly across. Sprinkle the remaining ¼ teaspoon salt over the onions. They’ll crisp up as they cool.
- When the lentils and rice are done cooking, drain off any excess water (if there is any) and return the mixture to the pot, off the heat. Lay a kitchen towel across the top of the pot to absorb steam, then cover the pot and let it rest for 10 minutes.
- Remove the lid, discard the bay leaves, and smash the garlic cloves against the side of the pan with a fork. Add about ¾ths of the green onions and cilantro, reserving the rest for garnish. Gently stir and fluff the rice with a fork. Season to taste with additional salt and pepper, if necessary.
- Transfer the rice and lentil mixture to a large serving platter or bowl. Top with the caramelized onions and the remaining green onions and cilantro. Serve hot, warm or at room temperature, with yogurt and spicy sauce (optional) on the side.
Additional Recipe Notes:
*BROWN RICE NOTES: This recipe is specifically designed for regular (not quick-cooking) brown rice. Any variety of regular brown rice will theoretically work, though basmati is the most traditional choice. You can find brown basmati rice (Lundberg brand) at most well-stocked grocery stores, or you can buy it at Trader Joe’s (they sell both regular and quick-cooking brown basmati, so be sure to buy the regular).
*TO MAKE THIS RECIPE WITH WHITE BASMATI RICE INSTEAD: Cook the lentils in the boiling water first for about 10 minutes (until somewhat softened on the outside/still firm in the middle), then add the rice and cook until both lentils and rice are tender, about 25 minutes.
**LENTIL NOTES: You want to use standard-issue uncooked brown or green lentils, not red or yellow lentils or fancy French green or black beluga lentils or canned lentils. Those all have different cooking times, which won’t work with these instructions. If you want to use a different type of lentil for this recipe, cook it in a separate pot from the rice, then stir them together before serving (canned lentils would simply need to be rinsed and drained before using).
Roasted Veggie Spring Salad - Boo Wong, Communications Manager
Roasted Veggie Spring Salad – Boo Wong, Communications Manager
“My dear friend and co-worker Katelyn Yeary shared this recipe with me, and then I adapted it into a salad. This combination of gently roasted spring veggies perfectly tops crisp greens for a perfect weeknight salad that comes together super quick and helps you clean out the crisper. The egg and juices from the roasted veggies makes its own dressing, which is so tasty. Pair this salad with a perfect spring evening for an al fresco dinner night to shake up the mid-week monotony.“ – Boo Wong, Communications Manager
- 4 tri color carrots, sliced on the bias
- ½ large red onion, chopped into large pieces
- 2 sprigs fresh thyme, taken off of the stem
- 6 stalks asparagus, trimmed
- 1 bunch radishes, halved
- 4 cloves crushed garlic
- 6-10 cherry tomatoes
- Your favorite salad greens
- 2 eggs, soft boiled
- 2 Tbs olive oil, divided
- Salt and Pepper to taste
- This dish is very customizable. The above amount is what I used for two dinner salads
- Preheat oven to 400 degrees.
- Prep your vegetables then line a baking sheet with parchment or foil.
- Toss carrots, red onion, and thyme with 1 Tbs olive oil, then spread evenly on a baking sheet to roast for 25 minutes.
- Toss asparagus, radishes, tomatoes, and garlic with 1 Tbs of olive oil.
- With 15 minutes left on your timer, add asparagus, radish, tomato, garlic mixture to the baking sheet.
- While your vegetables are roasting, bring a shallow pot of water to a boil. Add 2 or more tablespoons of salt to the water. Once boiling, gently add your eggs straight from the fridge. Let boil for 6 minutes, and then move to an ice bath for 1 minute. Using the back of a spoon crack your eggs, then use the spoon to remove the rest of the eggshell. Set eggs aside. This step can be done before roasting your vegetables if you prefer.
- Once vegetables are roasted to your liking, allow to cool for 3 minutes or more.
- To a bowl or plate, pile up your greens then lay your roasted vegetables on top. Slice your egg in half and place on the top or side of your salad. Add pink Himalayan salt and freshly cracked pepper to taste and enjoy!
Peanut Butter & Chocolate Protein Smoothie - Vicki Parsons, Director, Butler Center for Dance & Fitness
Peanut Butter & Chocolate Protein Smoothie – Vicki Parsons, Director, Butler Center for Dance & Fitness
“I love this smoothie for a healthy sweet treat but also after a long run it is the perfect boost. I know it sounds too good to be healthy…but it is packed with flavor and protein and nutrients. It tastes like a peanut butter, chocolate & banana milkshake, but without the ice cream it is super healthy and easy to make.“ – Vicki Parsons, Director, Butler Center for Dance & Fitness
- 1/2 frozen banana (more or less as you like)
- 1 individual 5 oz. container or about ½ cup of vanilla flavored Greek Yoghurt (frozen ahead of time – I buy individual Greek yoghurt cups and store in freezer for use to get the cold shake vibe)
- If I don’t have vanilla-flavored yoghurt, I like to add vanilla extract because I love vanilla!
- 1 cup unsweetened vanilla soymilk
- If I don’t have soy milk I use almond milk, 1 TBS. protein powder and vanilla extract
- 1 tablespoon cocoa powder
- 1 tablespoon natural peanut butter
So easy! Throw everything into a blender and blend until smooth.
Coconut Chickpea Curry - Cassidy Schulze, Development Administrator
Coconut Chickpea Curry – Cassidy Schulze, Development Administrator
“My boyfriend made this curry for me, and we ate the whole pot within two days. There are a lot of easy ways to customize this recipe to your tastes as well, like adding more coconut milk for creaminess, adding frozen vegetables, etc.!“ – Cassidy Schulze, Development Administrator
- 1 yellow onion
- 1 large garlic clove
- 1 teaspoon grated ginger
- 1 tablespoon coconut oil or olive oil
- 6 cups (5 ounces) baby spinach leaves (or kale, or even frozen veggies! It’s whatever you want!)
- 28-ounce can crushed fire roasted tomatoes
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 3/4 teaspoons kosher salt
- 2 15-ounce cans chickpeas
- 1/2 cup coconut milk (or more if you like it extra creamy!)
- White or brown basmati rice, to serve
- If you’re serving with rice, start the basmati rice.
- Mince the onion. Mince the garlic. Peel and mince the ginger (or grate it). Drain and rinse the chickpeas.
- In a large skillet, heat the oil over medium high heat. Add the onion and saute for 5 minutes. Add the garlic, ginger, and spinach and saute for 2 minutes until the spinach is fully wilted.
- Carefully pour in the tomatoes, then add the curry powder, cumin, coriander, salt, and chickpeas. Cook for 5 minutes until bubbly.
- Stir in the coconut milk until fully combined, then remove from the heat. Serve with basmati rice.
Gluten-Free Pumpkin Muffins - Pei-San Brown, Hula Instructor and Community Education Director
Gluten-Free Pumpkin Muffins – Pei-San Brown, Hula Instructor and Community Education Director
“A great fall breakfast muffin…especially if you’re gluten-free. I’m not gluten-free but I saw this Pinch of Yum recipe on Instagram and it looked so delicious that I decided to try it!“ – Pei-San Brown, Hula Instructor and Community Education Director
- 2 cups rolled oats
- 1 cup organic pumpkin puree (canned is fine)
- 6 ounces plain nonfat Greek yogurt (you can substitute an equal amount of mashed organic avocado or organic EVOO
- 1/2 cup real organic maple syrup
- 2 organic brown eggs
- 1 teaspoon baking soda
- pinch of cinnamon and salt
- dark chocolate chips (I use 5 oz 60% cacao Ghirardelli chips
- Preheat oven to 375 degrees.
- In a food processor or blender, grind or pulse the oats until they form a coarse powder. Place into a small bowl along with the rest of the dry ingredients.
- Place all of the wet ingredients into a medium to large bowl.
- Mix the dry ingredients into the wet ingredients and stir until just combined.
- Spoon the batter into a silicon muffin pan (or greased metal muffin tin).
- Bake for 15 minutes.
Naan Bread Pizza - Vicki Parsons, Director, Butler Center for Dance & Fitness
Naan Bread Pizza – Vicki Parsons, Director, Butler Center for Dance & Fitness
“I got this recipe from my brother but there are many similar recipes you can find online. I thought this was such a clever and healthy idea for individual pizzas using Naan bread, a leavened oven baked flatbread. It’s a fun meal that takes only about 15 minutes to prep and cook, and can be changed up in so many ways. I love it, and it’s hard to eat just one! Pizza night has beer been easier!“ – Vicki Parsons, Director, Butler Center for Dance & Fitness
- Naan Bread (1 per person, or more if you’re super hungry!). I like the garlic naan bread or the whole week, but any will do!
- Pizza Sauce of choice. Purchase a jar of pizza sauce at any grocery store or make a red or white pizza sauce from scratch. This week’s recipe uses a traditional red sauce but I also love homemade white sauce (see recipe below).
- Ingredients of choice! (This week’s recipe includes the following but try anything!):
- Mozzarella cheese
- Fresh baby spinach
- Broccoli cut into small pieces
- Grape or cherry tomatoes, sliced
- Sweet Mini Peppers sliced (can also add sliced jalapeño peppers for more spice)
- Olive oil salad dressing
- Fresh basil (or you can use dried pizza seasoning or basil and oregano)
This White Pizza Sauce is essentially an easy garlic alfredo. Makes 1 1/2 cups of pizza sauce or enough for 4 naan bread pizzas.
White Pizza Sauce Ingredients:
- 2 Tbsp unsalted butter
- 2 Tbsp all-purpose flour
- 1 1/4 cup milk (2% or whole milk)
- 1/4 tsp sea salt
- 1/8 tsp black pepper
- 2 garlic cloves pressed or finely grated
- 1/4 cup parmesan cheese shredded
- Melt butter in a small saucepan over medium heat. Whisk in flour and continue whisking for 1-2 minutes (do not let it brown).
- Slowly add milk, whisking constantly until smooth, thickened, and bubbly.
- Whisk in 1/4 tsp salt, 1/8 tsp black pepper, and pressed garlic.
- Add parmesan cheese and whisk another 30 seconds. Remove from heat and continue whisking just until cheese is melted and sauce is smooth then set aside to cool before using for pizza. Do not boil after adding cheese or sauce may curdle. Once cooled, cover and refrigerate up to 5 days
- Layer your ingredients starting with the sauce, a small amount of grated mozzarella, ingredients, sprinkle with more mozzarella is desired, drizzle with salad dressing and sprinkle with spices.
- Bake on pizza pan or directly on oven rack for about 10 minutes at 400 degrees!
Tilapia with Almond Gremolata & Garlic Herb Couscous - Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
Tilapia with Almond Gremolata & Garlic Herb Couscous – Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
“This past year to save on trips to the grocery store and in an effort to become more adventurous in the kitchen, my husband and I started a weekly subscription with Hello Fresh! I really enjoy how easy to follow their recipes are, and more importantly that I can make healthy recipes myself and recipes that would normally be outside of my comfort zone. This tilapia recipe is filling but doesn’t leave you feeling stuffed as the fish is night and light. The gremolata can also be adjusted for taste preferences by adding either more lemon or more garlic depending on what flavor you’re going for!“ – Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
From Hello Fresh
- 1/4 oz. parsley
- 1 clove garlic
- 1 lemon
- 12 oz. carrots
- 11 oz. tilapia
- 1 tbsp. fry seasoning (equal parts garlic powder, onion powder, and paprika)
- 1/2 cup Israeli couscous
- 2 tbsp. garlic herb butter
- ½ oz. sliced almonds
- 1 tsp. chili flakes
- Olive oil
- Adjust rack to top position and preheat oven to 425 degrees. Bring a medium pot of salted water to a boil. Wash and dry all produce. Zest and quarter lemon. Mince or grate garlic. Finely chop parsley. In a small bowl, combine parsley, 3 TBSP olive oil, a pinch of garlic and lemon zest, and lemon juice to taste. Season with salt and pepper; set aside.
- Toss green beans on one side of a baking sheet with a drizzle of olive oil, salt, and pepper. Pat tilapia dry with paper towels; rub all over with olive oil, Fry Seasoning, salt, and pepper. Place on empty side of same sheet. Roast on top rack until tilapia is cooked through and green beans are tender, 12-15 minutes.
- Meanwhile, once water is boiling, add couscous to pot. Cook until tender, 6-8 minutes. Drain thoroughly. Melt garlic herb butter in empty pot over medium heat. Return couscous to pot and stir until coated. Taste and season with salt and pepper. Turn off heat; keep covered until ready to serve.
- While couscous cooks, heat a medium, dry pan over medium-high heat. Add almonds and toast, stirring occasionally, until golden brown, 2-4 minutes. Turn off heat. Transfer to a cutting board; finely chop half the almonds.
- Stir chopped almonds into bowl with gremolata. Add a small pinch of chili flakes if desired. Season with salt, pepper, and a squeeze of lemon juice to taste.
- Divide couscous, green beans, and tilapia between plates. Spoon almond parsley gremolata over tilapia. Scatter remaining almonds over green beans; add a pinch of chili flakes if desired. Serve with any remaining lemon wedges on the side.
Roasted Veggie Buddha Bowl - Jen Hart, Ballet Instructor
Roasted Veggie Buddha Bowl – Jen Hart, Ballet Instructor
“Hi Everyone! I’m going to share with you a roasted veggie buddha bowl that I’ve been making for years. It’s my absolute ‘go-to’ recipe several times a month. Why? Because it requires NO SKILL and is flexible with what I have on hand. And, it’s adaptable to suit almost all taste buds. I can make enough to feed me for several meals, which is great for those nights I teach until 8:30. The big bonus is that this is the MOST nourishing thing EVER. So good!“ – Jen Hart, Ballet Instructor
- Roasted veggies
- Brown rice
- Cold veggies
- Lemon-Tahini dressing
- First, you will need to pre-heat oven to 400-425.
- Put 1 c. Brown rice and 2 c. water in a pan. Bring to a boil, cover and simmer till cooked. This will take 30-40 minutes.
- Next, you can take whatever veggies you have on hand and cut up into bite-sized pieces. All of the following work well to roast together: broccoli, cauliflower, carrots, peppers, green beans, potatoes. If you’re picky about charring or slightly underdone, then you can look into exact cooking times, but I just throw all on the same pan, sprinkle heavily with oil, salt, and pepper, and stick it in that pre-heated oven for 20-25 minutes.
- I then steam some kale and chop some cold veggies, such as red cabbage, tomatoes, or lettuce. I like a variety of colors, temperatures, and textures, which creates a dish that’s pleasing to the eye and dense in nutrients.
- Last, I make a lemon-tahini dressing. This dressing can be as easy as tahini, lemon juice, and water; or you can add in as much or as little as the following.
- 1/4 c. Tahini
- 2 Tbl lemon juice (or more to taste – I usually do 3-4 Tbl.)
- 1 Tbl. Maple syrup (optional – I usually do less than this)
- 1 garlic clove (or more! I usually add a lot) (also optional)
- Pinch or more of cayenne pepper (optional)
- 2-8 Tbl of water (the water is a must to thin out the dressing to a drizzly consistency)
- Salt and pepper to taste
Arrange all ingredients in a bowl and drizzle with the tahini sauce. SIMPLE, RIGHT?
Black Bean Soup - Katelyn Yeary, Academy Programs Manager & Resident Faculty
Black Bean Soup – Katelyn Yeary, Academy Programs Manager & Resident Faculty
“This is my mom’s Black Bean Soup recipe! This is one of my favorite things to eat and the toppings can be varied to create different flavors. This soup is delicious and keeps me warm during the winter season!“ – Katelyn Yeary, Academy Programs Manager & Resident Faculty
Prep Time: 2 Hours
- 1 pound Dried Black Beans or 3 cans black beans for faster recipe and skip the soaking/boiling. Just drain the beans, don’t add any additional water
- 4 cups Low Sodium Chicken Broth
- 1 cup Water (additional water may be needed)
- 3 cloves Garlic, Minced
- 1 whole Medium Onion, Diced
- 1 – 2 whole Red Bell Pepper, Seeded And Diced
- 1 jalapeno pepper, seeded and diced
- 1 teaspoon Kosher Salt (more To Taste)
- 1-1/2 teaspoon Chili Powder
- 1-1/2 teaspoon Cumin
- 1 tsp oregano
- 1 tsp thyme
- ¼ tsp cayenne
- Tomatoes chopped
- Sour Cream
- Avocado, diced
- Cilantro Leaves
- Lime Wedges
- Corn Tortillas Cut Into Strips
- If soaking beans, place in a bowl or pot, cover with cold water, and allow to soak 4 hours minimum or overnight. Drain the beans and rinse them with cold water.
- In a medium pot, add beans, chicken stock, water, onions, and bell peppers. Bring to a boil, then reduce the heat to low, cover, and simmer for 1 1/2 hours. At that time, add salt, chili powder, and cumin and stir. Cover and continue simmering for another 30 minutes to 1 hour, until the liquid level is to your liking (anywhere from very thick to a thinner soup is fine!)
- Taste for seasoning and add more of what it needs. Serve soup in a bowl with sour cream, extra diced bell pepper, avocado, cilantro, tortilla strips, and a lime wedge.
Whole Tomato Pasta - Cassidy Schulze, Development Administrator
Whole Tomato Pasta – Cassidy Schulze, Development Administrator
“This is a really easy way to sate your craving for starches and carbs while also making sure you get some vitamins from this super healthy sauce. The tomatoes are really fun to squish down once they’ve cooked, making this one of my favorite dishes to make after a long day.“ – Cassidy Schulze, Development Administrator
Adapted from Last Ingredient
- 2 pounds Roma tomatoes
- 1 tablespoon olive oil
- 1 small white onion, roughly chopped
- 2 garlic cloves, minced
- Red pepper flakes, basil, rosemary… whatever herbs and spices your heart desires.
- Heat the oil in a large skillet over medium high heat. Sauté the onions until they start to soften, about 4 minutes.
- Stir in the garlic and cook until fragrant, about 1 minute.
- Add the tomatoes, red pepper flakes, salt and pepper. Simmer the tomatoes for 20 minutes. Use the back of a wooden spoon or potato masher to smash the tomatoes
- Boil whatever pasta you have until just under-done. Add cooked pasta in the last 5 minutes of cooking the tomato sauce.
Instant Pot Kung Pao Chickpeas - Tori Johnson, Community Education Assistant
Instant Pot Kung Pao Chickpeas – Tori Johnson, Community Education Assistant
“I received The Fresh and Healthy Instant Pot Cookbook as a wedding gift in 2019 and it’s been a staple in my kitchen ever since! I love how quickly I can make yummy, healthy food. This recipe is one of my go-to’s because it’s simple to make and keeps me full without feeling weighed down.“ – Tori Johnson, Community Education Assistant
Ingredients: (Serves 4)
- ½ red onion, chopped
- 1 red bell pepper, seeded and chopped
- 3 cups cooked chickpeas, or two 15-oz cans, drained and rinsed
- 6 tablespoons soy sauce or tamari
- 2 tablespoons balsamic vinegar
- 3 tablespoons maple syrup
- 1 tablespoon minced ginger
- 1 clove garlic, minced
- 1 teaspoon crushed red pepper flakes (or to taste)
- 1 1/3 cups plus 2 tablespoons water
- 1 cup white rice
- 1 tablespoon cornstarch or arrowroot starch
- 1 teaspoon sesame oil
- Chopped green onions and sesame seeds, for garnish
- Combine the onion, bell pepper, chickpeas, soy sauce, vinegar, maple syrup, ginger, garlic, red pepper flakes, and 1/3 cup of water in the Instant Pot and stir well.
- Arrange a 2.5-inch trivet over the chickpeas and place a 7-inch oven-safe bowl on top. Add the rice and 1 cups of water to the bowl. Secure the lid and move the steam release valve to Sealing. Manual/Pressure Cook for 4 minutes.
- When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the release valve to venting to release any remaining pressure.
- Remove the lid and use oven mitts to lift the bowl out of the Pot. Fluff rice with a fork.
- In a separate, small bowl, stir together the starch with the remaining 2 tablespoons of water to make a slurry. Stir the slurry into the hot chickpeas.
- Stir in the sesame oil. Serve the chickpeas and sauce over the rice, garnished with sesame seeds and green onions. Store leftovers in an air-tight container in the refrigerator for up to 5 days.
Mushroom Ravioli Lasagna - Pei-San Brown, Hula Instructor and Community Education Director
Mushroom Ravioli Lasagna – Pei-San Brown, Hula Instructor and Community Education Director
“I love ravioli and I really like lasagna. I had heard that it was possible to make lasagna using ravioli for a quick and easy recipe, so I decided to try it. I found the original recipe here. My modifications are below.“ – Pei-San Brown, Hula Instructor and Community Education Director
- 6 tablespoons Organic Marinara sauce
- 5 oz can organic diced tomatoes
- 1 lb organic mushroom ravioli
- 6 oz organic baby spinach
- 6 oz organic baby Bella mushrooms
- Freshly grated Parmesan cheese to taste
- In 8×8 square pan (I used Pyrex), layer the sauce, ravioli, spinach, and sliced mushrooms.
- Repeat the layer and top with cheese after last layer of sauce.
- Cover with foil and bake at 375°F for 30 minutes.
- Remove foil and bake for another 15 minutes.
I ended up with too much liquid this time. I’ll replace the diced tomatoes with more marinara next time for a maximum of 16 oz total of marinara sauce.
Greek Zucchini Herb Pie - Vicki Parsons, Director, Butler Center for Dance & Fitness
Greek Zucchini Herb Pie – Vicki Parsons, Director, Butler Center for Dance & Fitness
“Try a little variety for a holiday side dish this year. This is a super yummy veggie casserole with a Mediterranean flair!” – Vicki Parsons, Director, Butler Center for Dance & Fitness
- 1 ½ lbs zucchini, ends cut off
- Salt to taste (or leave out)
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 cup finely chopped fresh dill
- ½ cup chopped fresh mint, or a combination of mint and parsley
- 1 cup crumble feta cheese
- 3 eggs, beaten
- Fresh ground pepper (I like to add a lot of pepper)
- 12 sheets phyllo dough
- Grate the zucchini using a food processor or hand grater. Place zucchini in a large colander, salt generously, and let drain for 1 hour (salt draws out liquid). Press down on zucchini occasionally to squeeze out liquid. After an hour, squeeze out as much of the moisture as you can. Place zucchini in a bowl.
- Heat 1 TBSP of the oil over medium heat in large nonstick skillet. Add onion. Cook until tender (about 5 minutes). Add garlic and stir and cook another minute. Add to the bowl with the zucchini.
- Stir in herbs, feta cheese, eggs and pepper.
- Preheat oven to 350 degrees. Oil a 10-inch pie, cake or baking dish. Line the dish with seven pieces of phyllo, lightly brushing each piece of phyllo with oil. Phyllo should evenly drape lightly over edges of pan.
- Fill with zucchini mixture. Fold the edges of phyllo over filling, lightly brushing the folded in sheets with oil. Then layer the 5 remaining pieces of phyllo on top brushing each piece with olive oil.
- Stuff the edges into the sides of the pan. Make a few slashes in the tip so steam can escape as the pie bakes. Brush lightly with olive oil.
- Bake 50 to 60 minutes until golden brown.
- Remove from oven and allow to cool about 15 minutes before serving.
Mushroom Orzo Risotto - Graham Emmons, Creative Services Manager / Graphics Designer
Mushroom Orzo Risotto – Graham Emmons, Creative Services Manager / Graphics Designer
“As a vegetarian, I often look to mushrooms to provide a hearty and flavorful option for meals. This recipe is perfect for chilly weather and/or as the perfect comfort dish at the end of a long, hard day. Pair this risotto with an arugula salad or roasted asparagus for a great healthy dinner option. Recipe tip: stirring is your friend! Be sure to stir fairly regularly once you add the liquid, otherwise your orzo will stick to the bottom of the pan. Enjoy!” – Graham Emmons, Creative Services Manager / Graphics Designer
- 2 cups vegetable stock, homemade or store-bought
- 2 cups whole milk
- 1 ounce dried porcini mushrooms, rinsed
- 2 tabelspoons extra-virgin olive oil
- ½ pound mixed mushrooms, such as stemmed shiitakes or trimmed cremini, chanterelles or other wild mushrooms, sliced
- Kosher salt
- 2 tablespoons butter
- ½ cup minced onion
- 2 garlic cloves, minced
- 1 ½ cups orzo
- ¾ cup white wine
- Freshly ground black pepper
- Freshly grated Parmigiano-Reggiano
- Combine the vegetable stock, milk, and dried porcini in a medium saucepan and bring to a simmer; keep warm over low heat.
- Heat the olive oil in a large saucepan over medium-high heat. Add the mushrooms, season with salt, and cook until they release all of their liquid. Reduce the heat to medium and cook until the mushrooms are golden brown, about 12 minutes total. Transfer the mushrooms to a plate.
- Melt the butter in the same saucepan over medium-high heat. Add the onion and garlic and cook until translucent, about 3 minutes. Add the orzo and stir to coat it evenly with the butter, about 1 minute. Add the wine and cook, stirring, until it has been absorbed. Turn the heat to medium-low, add 1 cup of the warm vegetable stock mixture, and cook, stirring constantly, until the orzo has absorbed all the liquid. Continue adding the stock mixture ½ cup at a time and stirring until it has been absorbed each time before adding more.
- The risotto is done when the orzo is al dente and is suspended in a silky sauce, about 30 minutes.
- Stir the sautéed mushrooms into the risotto. Season with salt and pepper and serve immediately. Add grated Parmesan if desired.
Thanksgiving "Hand Turkey" Sugar Cookies - Vicki Parsons, Director, & Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
Thanksgiving “Hand Turkey” Sugar Cookies – Vicki Parsons, Director, & Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
“We know that most of our recipes on this page are healthy, but the thing about “Eat Well” and healthy eating is that sometimes the wellness and health part of a recipe is about the experience of making something with someone else. We also believe in balance, especially during the holidays! Today’s festive holiday dessert recipe is part of eating well because of the well-being it brings to our lives because we’re doing it together!” – Vicki Parsons, Director & Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
- Pre-made store bought sugar cookie dough – we used this and this
- Make your own sugar cookie dough – here is a suggested recipe
- Cookie Icing – suggestion here
- Icing Colors – we used these and these
- Sprinkles in any color you like
- Candy Corn
- Mini M&M’s
- Any toppings you want!
- Follow baking directions on store bought dough or directions on homemade recipe
- Once your cookies have baked and cooled, decorate however you’d like!
Fall Lentil Stew - Vicki Parsons, Director, Butler Center for Dance & Fitness
Fall Lentil Stew – Vicki Parsons, Director, Butler Center for Dance & Fitness
“Lentils come in so many colors which is one reason I like them. But seriously, lentils are a superfood, are full of protein, and combined with more nutritious veggies, this is a healthy and tasty meal (and colorful)!” – Vicki Parsons, Director, Butler Center for Dance & Fitness
- 1 large onion chopped
- 3-6 cloves garlic chopped
- 2 stalks celery chopped
- 2 tsp almond oil or vegetable oil
- 1 ½ cup whole lentils soaked overnight (I like to use a variety of colors (see below), but you can use just one color or break it up:
- 1/2 cup whole green lentils
- 1/2 cup whole orange/red/coral lentils
- 1/2 cup whole brown/black lentils
- 1 piece kombu seaweed – Kombu is a seaweed that makes beans more digestible but you could easily leave it out if you choose.
- 2 to 3 large carrots diced
- Fresh spinach leaves. You can also use kale…or both! (added just about 5 minutes before serving)
- 3-5 tsp Himalayan salt
- 1 tsp thyme
- 1 tsp basil
- 3 tsp marjoram
- Fresh parsley
- Ground pepper
- Wash, soak and cook lentils:
- Wash the lentils with cold water and then soak them overnight in three times the amount of water.
- The next day, pour off the water.
- Place lentils in a pot and cover with water 1 inch above the level of the lentils. (I sometimes use a crock pot and slow cook all day)
- Bring the pot to a boil. Let them simmer with the lid slightly ajar.
- Skim off the foam. Add more water to the pot if necessary. Lentils should always be covered with water while they are cooking.
- Lentils will take between 30 minutes to one hour to cook. They should be soft when they are fully cooked. Do not add salt while cooking as that will stop them from getting soft.
Now you’re ready to add all the other ingredients (except spinach leaves) which you can be preparing as the lentils cook:
- Chop the onions, garlic, and celery.
- Sauté onion, garlic, and celery in oil in a pot.
- Dice the carrots.
- Simmer for 45 minutes, adding more water if necessary.
- Remove the Kombu from the pot and chop it; return it to the stew.
- Add spinach leaves 5 minutes before serving giving just enough time to cook slightly.
Serve the lentil stew in bowls and garnished it with sprigs of fresh parsley.
Fish Tacos - Pei-San Brown, Hula Instructor & Community Education Director
Fish Tacos – Pei-San Brown, Hula Instructor & Community Education Director
“One of our favorite fast casual restaurants was Wahoo’s Fish Tacos, and since they closed I’ve been forced to make my own version at home.” – Pei-San Brown & Hula Instructor & Community Education Director
- 2 filets white fish such as mahi mahi, dover sole, or cod
- organic extra virgin olive oil
- organic taco or fajita seasoning (I make my own using this recipe)
- 4 corn tortillas
- shredded organic cabbage or cole slaw mix (or shred your own green cabbage)
- organic guacamole, or crushed avocado with lime or lemon juice
- organic salsa (I make my own using a recipe I’ll post later)
- Season the fish with EVOO and seasoning, and bake according to which fish you’re using (approximate times – fish is done when it flakes easily):
- mahi mahi 425°F for 25 minutes
- Dover sole 375°F for 15 minutes
- cod 400°F for 10 minutes
- Meanwhile, lightly fry the tortillas for 30 seconds per side in a drizzle of EVOO to bring out the flavors. Tortillas should remain soft – be sure not to fry them too long, or they will harden or burn.
- When the fish is done, cut each filet in half, and place 1 piece of fish into each tortilla.
- Top with cabbage, guacamole, and salsa to taste.
So simple, yet delicious and satisfying. Enjoy!
Roasted Pumpkin Seeds - Vicki Parsons, Director & Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
Roasted Pumpkin Seeds – Vicki Parsons, Director & Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
“There are so many traditions and simple pleasures that are associated with fall. And pumpkins are a must! Besides carving and making pies, roasting pumpkin seeds can provide a fun activity and a healthy snack. We enjoyed doing this activity together and reminiscing about Halloweens past. And we certainly shared a lot of good laughs!” – Vicki Parsons, Director & Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
Stephanie’s Sweet & Spicy Pumpkin Seed Recipe
Adapted from www.southyourmouth.com
- 1 cup fresh pumpkin seeds
- 1 1/2 tablespoons butter, melted
- 1 1/2 tablespoons coconut sugar
- 3/4 teaspoon salt
- 1/4 teaspoon chili powder
- 1/4 teaspoon cumin
- Cinnamon to taste
- Remove the top of the pumpkin and scrape off all of the pumpkin meat and seeds from the inside of the pumpkin.
- Separate the seeds from the meat and place into a colander for rinsing
- Clean the pumpkin seeds as best you can under water, removing any strings or pumpkin bits.
- Add seeds and all other ingredients to a bowl and toss to coat.
- Spray a cookie sheet or one extra-large baking pan with your choice of cooking spray.
- Spread pumpkin seeds evenly in a single layer on the pan and roast at 250 degrees for 40 minutes (check on them after about 30 minutes to make sure they don’t burn).
- Remove from oven and cool to room temperature before serving. Store in an airtight container.
Vicki’s Spicy Ranch Pumpkin Seed Recipe:
To make ranch pumpkin seeds, for each half cup of raw pumpkin seeds, you’ll need:
- 1 teaspoon olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon onion powder
- 1/4 teaspoon parsley
- 1/4 teaspoon garlic powder
- 1/4 teaspoon dill
- 1/8 teaspoon dry mustard
- 1/8 teaspoon celery seed
- 1/8 teaspoon paprika
- 1/8 teaspoon black pepper
Mix all together and roast as above!
Harvest Pot Pie - Cassidy Schulze, Development Administrator
Harvest Pot Pie – Cassidy Schulze, Development Administrator
“I call it “harvest” pot pie because you are harvesting your ingredients from what is already in your kitchen!” – Cassidy Schulze, Development Administrator
- Cooked chicken (I like to make this with the leftover chicken from a previous dinner!)
- Half and half
- Refrigerated pie dough
- 1 yellow onion
- 3 cloves of garlic
- Whatever fresh or frozen veggies you have! In the video, I use a frozen bag of mixed veggies, and seasoned potato wedges
- Whatever spices sound good! I usually go based on the herbs and spices we used in the previous chicken dinner to keep with the flavor profile. Rosemary, thyme, salt, and pepper are always good basics
- Vegetable broth broth
- A sprinkle of flour
- half a tablespoon of bouillon (optional)
- Preheat the oven to 350 and pull out the refrigerated pie crust, so it can get nice and soft.
- Chop up the yellow onion and garlic cloves and add to an oven-safe pot with a bit of olive oil
- As the mixture is browning, add bouillon and stir
- Once the onions and garlic are nice and soft, slowly alternate adding a handful of flour and a splash of veggie broth and stirring, until there’s a nice, thick layer of sauce at the bottom of the pan. Add a splash of half and half.
- As that’s simmering, cut up your chicken (make sure it’s already cooked)
- Once the sauce is nice and thick, add your frozen veggies – whatever’s in your freezer!
- Let the veggies thaw out a bit before adding and stirring in the chicken.
- Roll the pie crust over the top of the filling, not the pot itself. Then, take a fork and crimp the edges around the filling.
- Bake covered for 15 minutes, then uncovered for 15 minutes. Then turn the oven up to 400 and bake uncovered for another 15 minutes.
Prosciutto Parmesan Pizza with Wild Arugula & Lemon Vinaigrette on Sprouted Grain Crust – Pei-San Brown, Hula Instructor & Community Education Director
Prosciutto Parmesan Pizza with Wild Arugula & Lemon Vinaigrette on Sprouted Grain Crust – Pei-San Brown, Hula Instructor & Community Education Director
“This easy-to-make pizza is a great option for a weekday or school day dinner!” – Pei-San Brown, Hula Instructor & Community Education Director
- Trader Joe’s Sprouted Whole Grain Pizza Crust (2 pieces for $4)
- Parmesan Cheese, grated
- Trader Joe’s Prosciutto ($4)
- Trader Joe’s Wild Arugula
- 3 Tablespoons lemon juice
- Drizzle organic honey (to taste)
- Organic sea salt and freshly ground pepper to taste
- 6 Tablespoons Arbequina Extra Virgin Olive Oil
- Preheat the oven to 400 degrees Fahrenheit
- Grate Parmesan cheese over the crust (to taste)
- Place prosciutto in a single layer over the cheese
- Bake pizza for 10 minutes
- Meanwhile, mix vinaigrette (lemon juice, honey, salt, pepper, EVOO)
- Toss the wild arugula with the lemon vinaigrette
- When the pizza is done, remove it from the oven and place the wild arugula salad on top
Megan’s Mom’s Turkey & Black Bean Chili – Megan Richard, Pilates & Ballet Instructor
Megan’s Mom’s Turkey & Black Bean Chili – Megan Richard, Pilates & Ballet Instructor
“This is my mom’s turkey chili recipe – she actually just made some this week! A great fall recipe. You could make this all vegetarian as well. Just leave out the turkey and substitute. I’ve been doing more plant-based options at home lately, and I use the Dr. Praeger’s brand plant based ground from HEB to substitute for meat in a lot of things – It could be an option for those who don’t eat meat!” – Megan Richard, Pilates & Ballet Instructor
The Top 10 Healthy Reasons to Eat Chili
- 1 lb ground turkey
- 1 finely chopped green pepper
- 1 finely chopped large onion
- 2-4 garlic cloves, chopped fine, or garlic granules
- 5-6 teaspoons chili powder
- 3-4 teaspoons cumin
- 2 shredded zucchini
- 2-3 carrots, shredded
- 1 box baby bella mushrooms shredded
- 1 small can tomato paste
- 1 can Rotel tomatoes, pick your heat level
- 2 cans black beans, rinsed
- 1 can refried beans
- 1 box chicken broth
- Cook the turkey meat, onions, bell peppers, garlic, chili powder and cumin over medium heat until the meat is browned.
- Shred remaining vegetables in a food processor and add to the pot. (kids who don’t like vegetables won’t ever know they are in there!) If you love vegetables, just chop them up and throw them in!
- Let everything cook together for about 5 minutes, then add the rest of the ingredients.
- Reduce heat to low and let it cook for 30 minutes to an hour, the longer the better! Stir occasionally to prevent burning on the bottom.
- Serve with grated cheese, sour cream (or better yet, substitute plain greek yogurt). You can also add chopped green onions or chopped avocado.
This is a very relaxed recipe, leave out what you don’t like, and add what you love!
Instant Pot Spicy Chicken Avocado Lime Soup - Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
Instant Pot Spicy Chicken Avocado Lime Soup – Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
“This soup is one of my go-to favorites as the weather starts to cool down. Cooler weather always makes me crave a nice warm soup, and there’s nothing warmer than a flavorful option with a spicy kick to it! I love that this particular soup isn’t too heavy or hearty, and it leaves me feeling well-fed and nourished but it is also refreshing because of the lime. The addition of the jalapeño to spice up the flavor is a nice change! What I love most about this recipe is that you can throw everything into your Instant Pot for easy cooking and clean up. It’s a great option for those with limited time or those who just don’t really like to spend a ton of time in the kitchen (like me)!” – Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness
Recipe is for 6 servings (easily stored and reheated).
- 1 lb chicken breast
- 1 onion, chopped
- 3 jalapeños, diced
- 2 tbsp olive oil
- 4 garlic cloves, crushed
- 14 oz can diced tomatoes with chiles
- 6 cups chicken broth
- 1 lime, juiced
- 1 tsp cumin
- 1/2 bunch cilantro, chopped (optional)
- 1 avocado sliced
- 1 lime, sliced for garnish *can add more lime to taste
- Turn on Instant Pot sauté setting.
- Sauté celery, onions, jalapeño, and garlic in the olive oil. Cook until tender.
- Add chicken, canned tomatoes, chicken broth, and cumin.
- Cover and lock the lid. Cook on manual High pressure for 10 minutes. Natural release 15 minutes and quick release after.
- Remove the chicken breasts from the soup and shred the chicken with a fork.
- Return the shredded chicken to the Instant Pot. Add lime juice and stir. Add in fresh chopped cilantro.
- Serve soup with slices of avocado. Add more lime juice to taste if desired.
*Notes: If you want to make this soup a little heartier, you can add rice cooked separately to the bowl later. Extra lime juice and fresh jalapeño may be added for a more intense flavor.
Quick & Healthy Leftovers Stir Fry with Brown Rice - Pei-San Brown, Hula Instructor & Community Education Director
Quick & Healthy Leftovers Stir Fry with Brown Rice – Pei-San Brown, Hula Instructor & Community Education Director
“A great recipe to put together for a quick and healthy meal after a busy day. You can vary this recipe with whatever leftover ingredients you may have on hand.” – Pei-San Brown, Hula Instructor & Community Education Director
- 1 red Onion (softened in olive oil)
- Dried Shiitake mushrooms, rehydrated and sliced. If you have any fresh mushrooms use them!
- 1 can Pink Salmon. If you have leftover salmon from a meal earlier in the week use that!
- 1 cup Frozen Corn
- 1 Cup Frozen Peas
- 2 cups arugula. Fresh spinach can work too!
- Chopped green onion
- Lime (optional)
- Sriracha sauce (optional)
- Brown Rice
- Stir fry all ingredients together except arugula
- Add arugula at the end and serve over brown rice
- Add chopped green onion and squeeze lime over the stir fry
- Add a sauce if you desire
Sesame Scallion Chicken Salad - Boo Wong, Pilates Instructor
Sesame Scallion Chicken Salad – Boo Wong, Pilates Instructor
“I love this recipe because it’s like eating a spring roll in a salad form. I enjoy salad, but it has to be fun to eat, otherwise I feel like I’m just chewing FOREVER. All of the herby and savory flavors with the different textures definitely fit the bill with this salad. It’s a delightful mainstay in our weekday recipe file.” – Boo Wong, Pilates Instructor
Adapted from Bon Appétit
- 2 chicken breasts or any protein of your liking (1-1.5 lb. total)
- Kosher salt & black pepper to taste
- 3 scallions, thinly sliced on a deep diagonal
- 3 small cucumbers or 1 large julienned or cut into “matchsticks”
- ½ cup toasted sesame seeds, reserve 1 Tbsp. for garnish
- 2 Tbsp. lime juice
- 2 Tbsp. tahini
- 1 Tbsp. soy sauce
- 1 tsp. honey
- ¼ tsp. crushed red pepper flakes
- Any greens you would like, 1 whole box if using boxed greens
- Big handful cilantro leaves roughly chopped
- ½ lime for serving
- Optional: julienned or matchstick carrots, radish, or purple cabbage
- If using protein cook to your liking. Set aside.
- Place a non-stick pan over medium low heat. Place sesame seeds in the pan and swish occasionally. You want the sesame seeds to toast not burn, so keep an eye on it. Note: when toasting seeds, they can go from a deep toast to burnt really quickly so once you start to see color stay close. Once toasted, set aside 1 Tbsp. for garnish and place the rest in a mortar and use the pestle to break the seeds up leaving some intact. Alternately, you can place them in a baggie and crush with a rolling pin, or pulse a few times in a blender.
- In a bowl place the semi-crushed and toasted sesame seeds, lime juice, tahini, soy sauce, honey, and crushed red pepper flakes. Mash or mix to create a paste, then add ¼ cup water and whisk to combine. Add salt and pepper to taste.
- Add lettuce, cilantro, scallions, and cucumber to a large salad bowl. Add protein if using, and ¼ of the dressing. Toss to combine. Add more dressing if desired. Top with reserved sesame seeds, and serve with a lime wedge. Enjoy!
Summer Pasta & Fruit Salad - Jen Hart, Ballet Instructor
Summer Pasta & Fruit Salad – Jen Hart, Ballet Instructor
“During the summer months, the idea of turning on the stove doesn’t appeal to me and I prefer to eat fresh summer veggies and fruits while they are in season. I usually eat lots of salads filled with tomatoes off the vine, crunchy carrots, broccoli, and red cabbage, among other nutrient packed foods. However, I came across a salad packed with summer fruits. I was very skeptical but decided to step outside my comfort zone. I was delighted by the combination of fruit, fennel, arugula, and shallot. The most surprising aspect of this recipe is the dressing, which is not made with oil, but tastes so rich and tangy. Enjoy!” – Jen Hart, Ballet Instructor
- 2 cups Dry Bowtie pasta
- 1 Peach (Pitted and sliced)
- 1 cup Cherries pitted
- 3 cups Arugula
- 1/2. cup Fennel
- 1/2 small shallot
- Sea Salt (sprinkled according to taste)
Dressing (can serve more than two if you like your dressing light):
- 1/2 cup Chickpeas (no salt, drained and rinsed)
- 1 tsp lemon zest
- 2 T lemon Juice
- 2 T maple syrup
- 1 tsp dijon Mustard
- Water added as needed
Cook pasta according to box directions, drain and rinse with cold water and set aside.
For dressing combine all ingredients in a small food processor or blender – slowly add a little water (most likely a tablespoon or two) to create a vinaigrette consistency. Arrange salad ingredients in bowl, including pasta and mix with dressing. Sprinkle with sea salt to taste.
Gluten-Free Oatmeal Blueberry Lemon Protein Cookies - Vicki Parsons, Director, Butler Center for Dance & Fitness
Gluten-Free Oatmeal Blueberry Lemon Protein Cookies – Vicki Parsons, Director, Butler Center for Dance & Fitness
“I’ve mentioned before how much I love blueberries…not to mention they are a super-food. But combine them with Greek yogurt and protein powder and you will have a new go-to snack that packs the protein and is also gluten-free.” – Vicki Parsons, Director, Butler Center for Dance & Fitness
Recipe Makes 18 cookies
- 1 cup dry oats (or oat flour if you don’t have oats)
- 1 cup blanched almond flour
- Vanilla protein powder 20g – 60 g and use 1 – 2 scoops
- 1 cup vanilla Greek yogurt
- 1/2 cup honey
- Zest from 1 lemon
- 1 teaspoon vanilla extract
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 cup fresh blueberries
- Preheat oven to 350°F. Coat a large baking sheet with cooking spray.
- Place the oats in a food processor and process until mostly ground. (Here is where you can substitute oat flour if you prefer. I only grind about have the oats. Use half and half)
- Add all the rest of the ingredients! ALL! The almond flour, protein powder, honey, yogurt, lemon zest, vanilla, baking powder, baking soda, and salt.
- Process just until the ingredients are evenly mixed into a batter.
- Add in the blueberries, and pulse just for 10 seconds. (I sometimes fold in the blueberries by hand)
- Spoon the batter onto the baking sheet leaving space between each.
- Bake for 10 to 12 minutes, until the bottoms of the cookies are lightly browned.
- Allow the cookies to slightly cool before moving them to a cooling rack or plate.
- Store in the refrigerator in a closed container plastic container with lid.
- EAT as you desire!
Spicy Rice & Vegetables - Jenny Alperin, Dance & Fitness Instructor
Spicy Rice & Vegetables – Jenny Alperin, Dance & Fitness Instructor
“This is a pretty simple recipe but I enjoy it so much that I make it often!” – Jenny Alperin, Dance & Fitness Instructor
- Brown Rice – cooked according to package
- 1 medium potato diced
- 1 large jalapeño slices
- 1 red onion diced
- 4 cloves garlic chopped
- 1 cup chopped carrots
- 1 cup chopped red bell pepper
- 1/2 can cannellini beans
- 1 tbsp salt
- .5 tsp cinnamon
- 1.5 tsp pepper
- 1 tsp red pepper flakes
- 1.5 tsp garlic powder
- Tamari or Hot sauce
- Sauté the veggies. Potatoes first then add onion, garlic, jalapeño. Finally add carrots and bell pepper, beans (I like carrots still crunchy). Once fully cooked, add spices.
- To serve, pour double amount of veggies over rice and add tamari or hot sauce to taste. Optional: add micro greens for extra nutrients!
Smart Spinach Salad - Arletta Howard-Logan, Ballet Instructor
Smart Spinach Salad – Arletta Howard-Logan, Ballet Instructor
“This recipe is delicious and so good for you!” – Arletta Howard-Logan, Ballet Instructor
- 6 oz. fresh spinach (1 bag baby spinach)
- 1 C thickly sliced strawberries
- 1 C blueberries, rinsed, stems removed
- 1 small red onion thinly sliced (I don’t like red onion that much so I use 1/2 a sweet yellow onion)
- 1/2 C chopped pecans
- I always add feta cheese because I LOVE feta cheese!
Non-fat Dressing Ingredients:
- 2 Tb balsamic vinegar (I use 1 Tb raspberry balsamic vinegar and 1 Tb strawberry balsamic vinegar)
- 2 Tb rice vinegar
- 1 Tb plus 1 tsp honey
- 1 tsp curry powder (If you like a little more heat, make this tsp rounded or even heaping)
- 2 tsp Dijon mustard
- Salt and pepper to taste (I have never needed to add salt or pepper as I like to round up my curry powder)
- Wash and add all the salad ingredients together in order.
- Whisk all the dressing ingredients together.
- When ready to serve, toss salad with some (maybe half or less) dressing. Leave dressing out for those who wish for more.
Roasted Radishes - Pei-San Brown, Hula Instructor & Community Education Director
Roasted Radishes – Pei-San Brown, Hula Instructor & Community Education Director
“I remember trying these at a dinner party and I’ve been obsessed with them ever since. Radishes are a super-healthy food so they taste good and are good for you!” – Pei-San Brown, Hula Instructor & Community Education Director
- 8 oz radishes (I purchase mine trimmed and pre-packaged from Trader Joe’s)
- 1 tablespoon organic extra virgin olive oil
- Sea salt and freshly-ground pepper to taste
- Set your oven at 400°F (I used my toaster oven, which heats up almost instantaneously).
- Wash the radishes and cut them into equal-sized pieces.
- Add them to a baking dish and toss them with the EVOO, salt, and pepper.
- Roast them for 15 minutes and check to see if they are tender but still crisp (not soggy).
Chocolate Coconut Cream Pudding - Boo Wong, Pilates Instructor
Chocolate Coconut Cream Pudding – Boo Wong, Pilates Instructor
“This is one of my favorite healthy desserts! I love this recipe for a lot of reasons, but I love it most because this recipe calls for full-fat coconut cream. Good fats like coconut or avocado signal to the brain that we’re finished eating and full, which is really helpful when craving desserts. I started making this recipe because I had such a sweet tooth and this helped me curb that feeling in a healthy way! It’s also a recipe that is really easy to make fit your tastes by adding extras!” – Boo Wong, Certified Pilates Instructor
- 5 Oz can of full fat coconut cream
- 2 Tbs. unsweetened Cocoa Powder
- 1 tsp. (Or more to taste) natural sweetener or sweetener alternative like agave nectar, maple syrup, honey etc.
- Fresh fruit
- Mini chocolate chips
- Cacao nibs
- For my example I used a sprig of mint, 6 pitted dark cherries, and a mix of almonds and hazelnuts.
- Medium glass bowl
- Electric hand mixer (chill beaters in freezer for 30 min before assembling)
- Chill the can of coconut cream for one hour at minimum.
- When you’re ready to assemble, remove your chilled beaters from the freezer and attach to the electric mixer.
- Turn the can of coconut cream gently upside down and open can from what was the bottom. Carefully pour the liquid coconut water out into a separate bowl or container (reserve for smoothies or other recipes like curry) and scoop out the coconut cream solids into your bowl.
- Using your electric hand mixer, beat on medium high for 5-10 minutes. Once you see peaks form keep beating for another minute or two until the coconut cream has the consistency of pudding.
- Add in cocoa and sweetener and beat again.
- Taste to ensure you like the level of sweetness then serve with your favorite mix-ins!
- To make a vanilla version omit cocoa powder and use 1 tsp of vanilla extract and/or the seed from one vanilla bean pod.
Homemade Granola Recipe - April Nygaard, Pilates Instructor
Homemade Granola – April Nygaard, Pilates and Barre Instructor
“I started making my own granola quite a long time ago because I always had a really hard time finding granola in the grocery store that didn’t have a lot of added sugar or had ingredients in it that I didn’t recognize. When you make your own granola you know what ingredients are in it and it’s so much more affordable! I think this granola is delicious and it keeps me full! It’s the perfect snack.” April Nygaard, Certified Pilates and Barre Instructor
- 3 cups of oats
- 1/2 cup Sunflower seeds, raw
- 1/2 cup Pumpkin seeds, raw
- Optional to use other seeds or nuts like flax seeds, hemp seeds, almonds, etc.
- 1/2 tsp ground ginger
- 2 1/2 tsp Cinnamon
- 3/4 tsp Nutmeg
- 1/4 tsp Pink Himalayan salt
- 1/2 cup Applesauce, organic
- 1/2 cup Maple Syrup (pure)
- 2 tbs Coconut Oil
- 1 tsp Vanilla
- Preheat oven to 375
- Line a large baking sheet with parchment paper
- Mix together all dry ingredients in a large bowl
- In a small saucepan, mix all wet ingredients and cook on low heat just until they melt together. Do not let it boil!
- Pour wet ingredients over dry and stir together well so all dry ingredients are coated and combined
- Spread mix on a cookie sheet in a thin layer and bake for 15-20 mins. Check often and stir around so it cooks evenly
Buddha Bowl Recipe - Jen Hart, Ballet Instructor
Buddha Bowl Recipe – Jen Hart, Ballet Instructor
“The great thing about this bowl, or most Buddha bowls, is that it’s flexible. You make it your way and with the vegetables and grains you prefer. What I like about the bowl below is that you get lots of color, different textures and temperatures, and it’s densely packed with vitamins, healthy fats, and fiber.” Jen Hart, Ballet Instructor
- Greens – Any greens will work: romaine, spring greens, arugula, kale
- Chopped red cabbage
- Grains of choice – I like mixing it up but I often use brown rice, and in the last 5 minutes of cooking the rice I throw in some frozen edamame or mixed veggies. The veggies will cook in those last few minutes and I haven’t needed to add extra water to my cooking.
- Steamed broccoli or cauliflower
- 1/3 of an avocado
- Cucumber slices
- Soy sauce for the grains and steamed veggies
- ⅓ cup extra-virgin olive oil
- ⅓ cup rice vinegar
- 2 large carrots, peeled and roughly chopped (about ⅔ cup)
- 2 tablespoons peeled and roughly chopped fresh ginger
- 2 tablespoons lime juice
- 1 tablespoon plus 1 teaspoon honey
- 1 ½ teaspoons toasted sesame oil
- ¼ teaspoon salt, more to taste
I arrange to bowl to look pretty with greens on the bottom, with cabbage and avocado on top, grains and steamed veggies next to each other with the soy sauce on them, cucumbers along the side, and the dressing on top.
Smoothie Recipe - Vicki Parsons, Director, Butler Center for Dance & Fitness
Vicki’s Favorite Smoothie – Vicki Parsons, Butler Center for Dance & Fitness Director
“I’m a huge fan of blueberries and put them in just about everything. This is my favorite afternoon smoothie boost recipe. It also makes a great dessert smoothie. It’s super healthy and a pretty color!”
- ½ cup fresh cooked beets (I make about 3 cups and freeze ½ cup servings in individual Ziploc bags for the next recipe)
- ½ cup fresh blueberries
- 3 or 4 fresh strawberries
- ¼ cup fresh squeezed orange juice
- 1 individual 5 oz container or about ½ cup of vanilla flavored Greek Yoghurt (frozen ahead of time – I buy individual greek yoghurt cups and store in freezer for use)
*I use fresh ingredients but you can also buy frozen. Beets and blueberries are both super-food powerhouses
- Cook and peel 3 to 4 beets. Chop and use ½ cup for recipe and freeze the rest.
- Add beets, blueberries, strawberries and orange juice to a blender. Blend on high until smooth. Scrape down the sides once or twice to make sure everything is blended.
- Squeeze fresh orange juice or use a natural orange juice and add to the mixture.
- Add frozen Greek yoghurt. If you don’t have frozen it’s still yummy
- Blend until yoghurt is broken down and well blended into the mixture