• Recipes

  • Prep time: 5 mins
    Total time: 5 mins
    Serves: 1 

    1 sprig of mint
    1 teaspoon simple syrup (equal parts boiling water and sugar, cool before using)
    lime wedge
    2 ounces pomegranate juice
    4 ounces sparkling water

    Muddle the quartered lime, sugar and mint leaves (if you prefer to, remove the lime skin first).
    Place ice cubes in a high ball glass, add mixture and pour in pomegranate juice.
    Top with sparkling water and stir.
    Garnish with a mint leaf and serve.

    1 tablespoon fresh lemon juice
    1 tablespoon olive oil
    ½ teaspoon sugar
    4 cups torn kale leaves
    2 cups torn Swiss chard leaves
    1 cup chopped English cucumber
    1 ounce crumbled feta cheese
    ¼ cup sliced green onions (about 2)
    10 Kalamata olives, pitted and quartered
    Whisk together first 4 ingredients for the dressing, set aside.  
    Combine all other ingredients in a large bowl and top with the dressing.  

    Serves 6.

    1 ½ cups quinoa
    1 ½ tablespoons red wine vinegar
    1 ½ cups canned black beans, rinsed and drained
    1 ½ cups cooked corn (fresh, canned or frozen)
    1 medium red bell pepper, seeded and chopped
    4 medium scallions, chopped
    1 teaspoon finely minced garlic
    ¼ teaspoon cayenne pepper
    ¼ cup fresh coriander leaves, chopped fine
    1/3 cup fresh lime juice
    ½ teaspoon salt
    1 ¼ teaspoon ground cumin
    1/3 cup olive oil
    Salt and freshly ground black pepper, to taste

    Rinse quinoa in a fine sieve under cold running water until water runs clear. Put quinoa in a pot with 2 ¼ cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is tender. Fluff quinoa with a fork and transfer to large bowl and allow to cool. While quinoa is cooking, in a small bowl toss beans with vinegar. Add beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa. Toss well.  In a small bowl whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle over salad and toss well. If desired add salt and pepper to taste. Salad may be made a day ahead and refrigerated covered. Bring to room temperature before serving.  

    Serves 8.

    If it’s chocolate you crave, this Black Bean Brownie recipe will hit the spot! This healthier, easy-to-make, brownie adds fiber and protein to your diet while satisfying cravings with less guilt. Replacing the egg and oil with pureed black beans reduces fat and calories.   

    1 box of Ghirardelli Double Chocolate Brownie Mix 
    1 can of low sodium black beans

    Follow directions on the Ghirardelli Double Chocolate Brownie Mix box, but replace the eggs and oil with the black beans.

    How to prepare beans:

    • Drain and rinse beans.
    • Puree them in a food processor. You may need to add ¼ cup of water to make them a bit smoother.
    • Put into the brownie mix and stir. Follow cooking directions from the box.  

    Serves 1

    ½ can of pureed pumpkin
    ¾ cup of vanilla almond or coconut milk
    1 teaspoon of pumpkin pie spice
    1 tablespoon of maple syrup or agave nectar
    1 tablespoon of flax seed and or chia seed
    ¼ cup of kale
    3‐4 ice cubes
    1 serving of protein powder

    Blend all ingredients in a blender or magic bullet. You can vary your ingredients to taste and thickness. 

    Nutrition Facts (per serving)
    Calories: 292
    Fat: 7g
    Saturated fat: 1 g
    Sodium: 161 mg
    Carbohydrate: 36 g
    Fiber: 7 g
    Protein: 24 g

    Garlic infused grapeseed oil (or canola oil with chopped fresh garlic)
    4- 8oz to 10oz boned trout
    5-6  tsp minced fresh sage
    Mrs. Dash salt substitute to taste
    ½ medium onion, thinly sliced
    4 cups thinly sliced red cabbage (about 12 oz.)
    2 Tbsp.  balsamic vinegar
    1 lemon cut in half

    Position one rack in the upper third and one rack in the lower third of the oven and preheat to 425°F. Brush 2 large baking sheets with grapeseed oil. Open the trout and arrange skin -side down on the baking sheets.

    Brush the grapeseed oil over the flesh side of the trout. Sprinkle each trout with 1 teaspoon of the sage, and Mrs. Dash.

    Place the skillet with some grapeseed oil over medium heat and add the onion and remaining 1 teaspoon of sage. Sauté until the onion begins to soften, about 3 minutes. Add the cabbage and sprinkle with Mrs. Dash. Sauté until the cabbage is crisp-tender, about 7 minutes. Add the vinegar and stir until evaporated, about 30 seconds. 

    Meanwhile, place the baking sheets in the oven and roast the trout until it feels firm to the touch and is opaque in the center when cut with a small, sharp knife, about 8 minutes.

    Using a spatula, transfer the trout, with or without the skin, to 4 warmed plates. Sprinkle with the remaining sage and add a squeeze of lemon. Spoon cabbage alongside the trout and serve.


    Trout is sold whole, with or without the bone, and as fillets. Sometimes the head is still attached. If you prefer, it can easily be cut off with a heavy knife, or ask the fishmonger to remove it. 

  • Recipes come from The Pampered Palette cookbook, a limited edition cookbook filled with recipes from Penrose-St. Francis Health Services registered dietitians, nurses, fitness trainers, physical therapists and other health care professionals. 

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