Enrichables Recipes for Healthier Meals

Recipes

Your Dishes, ™ More Nutritious The charts at the back of this book and on each Enrichables™ pouch show you how to boost your favorite meals. Just add one scoop per serving, then more as needed.

You may need to add some more liquid to your recipe for the right consistency.

Read ahead for more great ways to use Enrichables and check out pamperedchef.com/enrichables-cook or pamperedchef.ca/enrichables-cook

Add a boost to everything you make!

Cake Mix

Add Enrichables to dry ingredients.

Coffee

Stir Super Veggie or Kale & Fiber into your coffee or creamer.

Guacamole

Combine mashed avocados with lime juice, cilantro, salt, and Enrichables.

Oatmeal

Stir Enrichables into cooked oatmeal before serving.

Pancakes

Add Enrichables to dry ingredients.

Pesto

Stir Enrichables into pesto, then serve with eggs, pasta, or a sandwich.

Quick Tacos

Add Enrichables with seasoning after browning ground beef, turkey, or chicken.

Rice Krispy Treats®

Stir Enrichables into the melted marshmallows.

Scrambled Eggs or Omelets

Whisk together eggs and Enrichables well and before cooking.

Simple Sauces

Stir Enrichables into your favorite sauces like ketchup, ranch, or barbecue sauce.

Soy-Free

Vegan

Gluten-Free

Non-GMO

Dairy-Free Made Without Nuts

Homemade Hummus → SERVES

1.

12

Prep Time: 5 mins

Total Time: 10 mins

1 can (15 oz./425 g) Great Northern beans or cannellini (white kidney) beans, drained 1 can (15.5 oz./440 g) Great Northern (white kidney) beans, drained Liquid reserved from chickpeas 2 tbsp (30 mL) lemon juice 2 tbsp (30 mL) olive oil 1 garlic clove, peeled 1 tbsp (15 mL) sesame seeds 1 tsp (5 mL) salt Optional: Grilled or raw vegetables, naan, pita bread, or crackers

A dd the ingredients, in the order listed, to the Deluxe Cooking Blender. Replace and lock the lid. Turn the wheel to select the GRIND setting; press the wheel to start.

2. If the blades are still moving but not blending food, use the tamper to push the ingredients back into the blades. *Tip: Use the tamper in a circular motion to keep the hummus moving into the blades. Do not tamper for more than 30 seconds at a time.

3. Serve with grilled or raw vegetables, naan, pita bread, or crackers.

Cook’s Tips Thoroughly stir in Enrichables™ Super Veggie, Kale & Fiber, or Pea Protein before serving.

You can also use the hummus in place of pizza sauce for flatbreads.

Safety Tip *Only use the tamper provided with the Deluxe Cooking Blender. Do not force the tamper deeper into the pitcher. Only use the tamper when blending cold and liquid ingredients.

Easy Guacamole → MAKES

12 Servings

Prep Time: 10 mins Total Time: 10 mins

½ small red onion, peeled 1 jalapeño, seeded 1 garlic clove, peeled ¼ cup (60 mL) fresh cilantro leaves

1.

ut the onion into chunks with the Coated Utility Knife. Remove the stem from the C jalapeño and cut it in half lengthwise. Carefully remove the seeds with the knife, then cut the jalapeño into chunks. Add the jalapeño and onion to the Manual Food Processor.

2. P ress garlic into the processor bowl with the Garlic Press. Add the cilantro and process until finely chopped. Then, juice the lime into the processor bowl.

3. U se the Small Mix ‘N Scraper® to scoop the flesh out of the avocados and transfer it to the processor bowl. Add the salt to the bowl and process to your desired consistency.

Serve with tortilla chips, if desired.

1 lime 2 ripe avocados, pitted ½ tsp (2 mL) salt

Optional: Tortilla chips

Cook’s Tip: Stir in Enrichables™ Super Veggie, Kale & Fiber, or Pea Protein before serving.

Tomato Basil Soup → SERVES

6

Prep Time: 5 mins

Total Time: 30 mins

1. A dd the ingredients to the Deluxe Cooking Blender in the order listed (don’t add the basil). Replace and lock the lid. Turn the wheel to select the SOUP setting; press the wheel to start.

¼ cup (60 mL) water or low-sodium vegetable broth

2. W hen the timer is up, press CANCEL. Remove the vented lid cap and carefully add the basil. Replace the cap and hold the PULSE button until the basil is fully combined

1 tsp (5 mL) salt

Cook’s Tip Stir in Enrichables™ Super Veggie, Kale & Fiber, or Pea Protein thoroughly before serving.

2 Roma tomatoes 1 can (28 oz./796 mL) whole tomatoes 1/2 medium onion 2 garlic cloves 1/4 cup (60 mL) fresh basil leaves

Baked Ziti With Sausage → SERVES

1.

8

Prep Time: 5 mins

Total Time: 35 mins

1 tbsp (15 mL) oil 1 medium onion 1 lb. (450 g) ground Italian sausage 2 garlic cloves, pressed 2 cans (14.5 oz./411 g each) diced tomatoes, undrained 1 can (8 oz./250 g) tomato sauce 2 tbsp (30 mL) tomato paste 2 tsp (10 mL) Italian Seasoning Mix ¼ tsp (1 mL) red pepper flakes 3 cups (750 mL) water 1 lb. (450 g) ziti pasta 1 pkg (8 oz./250 g) fresh whole milk mozzarella cheese 1 oz. (30 g) Parmesan cheese, finely grated (½ cup/125 mL)

P reheat the oven to 475°F (240°C). Heat the oil in the 6-qt. (5.7-L) Enameled Cast Iron Dutch Oven over medium heat for 3–4 minutes.

2. Finely chop the onion in the Manual Food Processor.

3. C ook the sausage for 1–2 minutes, then break into crumbles. Add the onion and garlic; cook until the sausage is no longer pink, about 5–6 minutes.

4. A dd the diced tomatoes, tomato sauce, tomato paste, seasoning, and red pepper flakes.

Simmer 5–7 minutes, stirring occasionally.

5. A dd the water and pasta; cook until the pasta is almost al dente, about 10 minutes.

(Since the pasta continues to cook in the oven, it’s best if not cooked all the way through.)

6. Cut the mozzarella into small cubes.

7.

R emove the Dutch oven from the heat. Stir in the Parmesan and half of the mozzarella.

Top with the remaining mozzarella. Bake, uncovered, until the cheese is melted, about 7–8 minutes.

Cook’s Tips If you can’t find ziti, you can use any tube-shaped pasta like penne, rigatoni, or mostaccioli.

Stir in Enrichables™ Super Veggie or Kale & Fiber thoroughly before serving.

Homemade Pizza Dough → SERVES

6

Prep Time: 10 mins Total Time: 2 hrs 10 mins

1¾ cup (425 mL) all-purpose flour 1½ tsp (7 mL) instant yeast 1 tsp (5 mL) salt 1 tsp (5 mL) sugar ¾ cup (175 mL) warm water (120–130°F/49–55°C) 1 tbsp (15 mL) olive oil, plus more for brushing

1.

ombine all the dry ingredients. Add the warm water and olive oil. Stir until combined. If C it seems too dry (has a crumbly exterior and unable to form a smooth ball) you can add an additional teaspoon of warm water.

2. T ransfer onto a lightly floured surface and gently knead until it forms a smooth, firm ball, about 5–6 minutes.

3. B rush the bottom of a bowl with olive oil, add the dough, and brush oil on the top to coat.

4. C over with plastic wrap or a clean kitchen towel and let rise until doubled in size, about 1–2 hours.

5. W hen ready to make a pizza, place the dough onto a lightly floured surface and flatten with your hands, starting at the center and working outwards, turning and stretching into a 12" (30-cm) round disc, forming a lip around the edge.

Cook’s Tips Mix Enrichables™ Super Veggie or Pea Protein in with the dry ingredients in the first step.

When you’re ready to bake a pizza, do what that pros do: Dust a pizza peel with cornmeal so the dough easily transfers onto your pizza stone or baking surface.

Instant yeast, also called rapid-rise yeast, is easier to use since it doesn’t need to be dissolved in water before adding to the dry ingredients. You can use active dry yeast, just dissolve it in warm water first. Active dry yeast requires a lower temp than instant yeast, so check the package for the correct temperature.

Want to make a dough that only takes a few minutes? Search for ‘5-Minute Dough’ on our website. Give it a boost by adding Enrichables to the dry ingredients first!

Farfalle With Green Sauce → SERVES

1.

6

Prep Time: 5 mins

Total Time: 25 mins

12 oz. (350 g) farfalle pasta 4 cups (1 L) water 3/4 cup (175 mL) fresh parsley leaves 4 oz. (125 g) cream cheese, softened ⁄3 cup (75 mL) milk

1

1/4 cup (60 mL) Greek yogurt 1 garlic clove 1/4 tsp (1 mL) salt 4 oz. (125 g) white cheddar cheese, softened, grated 2 oz. (60 g) fresh Parmesan cheese, grated 4–8 scoops Enrichables™ Kale & Fiber

ombine pasta and water in the Rockcrok® Dutch Oven. Microwave, covered, on C HIGH, for 14–16 minutes, or until the pasta is cooked. Drain the excess liquid.

2. Place

the parsley in the Manual Food Processor. Process until finely chopped. Add the cream cheese, milk, yogurt, garlic pressed with the Garlic Press, and salt to the processor. Process until smooth.

3. Add the cream cheese mixture, cheeses, and Enrichables™ Kale & Fiber to the pasta and stir well.

4. Top with additional parsley and Parmesan cheese, if desired.

Cook’s Tip To add chicken to this recipe, preheat the Nonstick Grill Pan over medium heat for 3–5 minutes. Grill 1 lb. (450 g) of chicken tenders for 6–8 minutes, or until the internal temperature reaches 165°F (75°C), turning halfway through cooking.

Quick Cooker BBQ Chicken Bowls → SERVES

6

Prep Time: 10 mins Total Time: 35 mins

Barbecue Chicken 2 tbsp (30 mL) olive oil 2 medium onions ¼ tsp (1 mL) salt 1 cup (250 mL) ketchup ½ cup (125 mL) water 1 tbsp (15 mL) Smoky Barbecue Rub 2 tsp (10 mL) apple cider vinegar 1½–2 lbs. (700 g–1 kg) boneless skinless chicken thighs 1½ cans (15 oz./425 g each) black beans (about 2½ cups/625 mL), rinsed and drained 1 lime Dressing ¾ cup (175 mL) Greek yogurt ¾ cup (175 mL) low-fat buttermilk 1 tbsp (15 mL) apple cider vinegar 2 tsp (10 mL) sugar 1 tsp (5 mL) Dijon mustard ½ tsp (2 mL) salt ¼ tsp (1 mL) black pepper Coleslaw & Toppings 1 bag (14 oz. or 397 g) coleslaw mix 1 can (14 oz. or 398 mL) pineapple tidbits, drained 1 cup (250 mL) fresh cilantro leaves, plus additional for garnish Optional: Fresh avocado slices

1. Set the Quick Cooker to 3 minutes.

and press

. Heat the oil in the inner pot for

2. Slice the onions using the No. 2 setting on the Simple Slicer, then cut them in half. Add the onions and salt to the inner pot. Cook for 3–5 minutes, or until the onions are softened, stirring occasionally. Press .

3. Add the ketchup, water, rub, and vinegar; stir. Add the chicken.* Place the wire rack into the inner pot with all three feet touching the bottom.** 4. Add the black beans to the Quick Cooker Ceramic Pot. Juice the lime into the ceramic pot with the Citrus Press. Cover with the stretch-fit lid. Place the ceramic pot into the wire cradle and lower it onto the wire rack. Lock the lid and select the setting. Adjust the time to 7 minutes and press .

5. Add the dressing ingredients to the Measure, Mix & Pour ® and shake well to combine.

Place the coleslaw mix into a medium bowl. Top with about half of the dressing and stir in the pineapple. Grate the cilantro into the bowl; stir to combine.

6. When the timer is up, press . Press the steam-release button to manually release the pressure. Remove the ceramic pot and transfer the chicken to a bowl*. Chop the chicken with the Salad Chopper.

7. Set the Quick Cooker to and press Add the chicken and stir well.

. Let the sauce reduce for 4–5 minutes.

8. Add the coleslaw, chicken, and beans to a serving bowl. Top with avocado slices and additional cilantro.

Safety Tips * The stainless steel inner pot will be hot during and after cooking. Use a long-handled utensil when stirring and removing food. **Use oven mitts or tongs to lower the wire rack into the inner pot.

Cook’s Tip Stir in Enrichables™ Super Veggie or Kale & Fiber in step 7 when you add the chopped chicken back to the pot.

Skinny Mac ‘N Cheese → SERVES

6

Prep Time: 10 mins Total Time: 30 mins

1½ lbs. (700 g) cauliflower (half of a large head or 1 small head) 8 oz. (250 g) uncooked elbow macaroni (2 cups/500 mL) 2 garlic cloves, peeled 1½ cups (375 mL) chicken stock or chicken broth

1.

ut the cauliflower into large chunks, keeping the core intact. Grate the cauliflower C florets into a large Stainless Steel Mixing Bowl to measure 3 cups (750 mL).

2. Place

the cauliflower and macaroni in the Rockcrok® Dutch Oven or Deep Covered Baker. Use the Garlic Slicer to slice the garlic into the Dutch oven.

3. Whisk

the stock, milk, and flour with the Stainless Steel Whisk until blended. Pour the mixture into the Dutch oven and mix well.

4. Microwave,

covered, on HIGH for 17–20 minutes, or until the macaroni is tender, stirring once halfway through cooking.

½ cup (125 mL) milk

5. Carefully

remove the Dutch oven from the microwave to a Stackable Cooling Rack.

Add the yogurt and1½ cups (375 mL) of the cheese; stir until well blended. Season to taste with salt and pepper, and sprinkle with the remaining cheese.

2 tbsp (30 mL) flour

6. Microwave, covered, on HIGH for 1 minute, or until the cheese is melted.

1 cup (250 mL) 2% plain low-fat Greek yogurt

Cook’s Tips Stir in Enrichables™ Pea Protein or Super Veggie when you add the cheese in step 5.

8 oz. (250 g) reduced-fat sharp cheddar cheese, coarsely grated (2 cups/500 mL grated)

Optional: Salt and black pepper

Green Monster Muffins → SERVES

8

Prep Time: 5 mins

Total Time: 30 mins

Muffins 2 cups (500 mL) old-fashioned oats (see cook’s tip) 2 tsp (10 mL) baking powder 1 tsp (5 mL) ground cinnamon 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 8 scoops Enrichables™ Kale & Fiber ⁄3 cup (75 mL) applesauce

1

⁄3 cup (75 mL) maple syrup

1

2 extra ripe large bananas 2 eggs 1/4 cup (60 mL) canola oil 1 tsp (5 mL) vanilla extract Oil for spritzing Topping 2 tbsp (30 mL) brown sugar 1 tsp (5 mL) ground cinnamon

1.

Preheat the oven to 350°F (180°C). Add the oats to the Deluxe Cooking Blender. Replace and lock the lid. Press the wheel to select the PULSE setting and blend on setting 6 until the oats have the texture of flour, about 10 seconds.

2 Add the remaining ingredients to the blender in the order they’re listed.

Replace and lock the lid. Press the wheel to start the CUSTOM BLEND setting and blend on speed 3 for 30–45 seconds, pausing and scraping down the sides of the blender with a spatula halfway through blending.

3.

Spray the wells of the Muffin Pan with oil using the Kitchen Spritzer. Pour the batter evenly into the wells of the pan.

4.

For the topping, combine the brown sugar and cinnamon in a small bowl.

Sprinkle the topping evenly over the muffins.

5.

Bake for 20–22 minutes, or until the Cake Tester & Releaser comes out clean when inserted in the centers.

6.

Let the muffins stand for 5 minutes before removing from the pan.

Cook’s Tips

If you don’t have a blender at home, you can replace the 2 cups (500 mL) of oats with 13/4 cups (425 mL) of oat flour.

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