Collection Deliciously healthy recipes by members, for members
Foreword Eating is something we all have to do a number of times each day. Though our eating habits (and cooking habits!) have evolved over the centuries, some have stayed the same. Donâ€™t you find that all meals simply taste better when shared with your family, friends or co-workers? Food, which can be a source of comfort or a source of stress, holds an important place in our lives. With our busy schedules, it is too easy to eat only because we have to and not because we enjoy it. Oxygen, your health and wellness program, has collected 10 healthy recipes submitted by your co-workers. A nutritionist chose these recipes, from different cultures, in cooperation with Oxygen for their nutritional value and the healthy ingredients they use. They were also popular with other members on CynerGI. Get inspired by this recipe collection to add some color and enjoyment to your meals while making your food choices healthy choices. And be sure to add the healthy ingredients used in the recipes to your shopping list the next time you head to the grocery or market! Take time to discover dishes from around the world. Look for the Oxygen seal in the upper left corner of each recipe. To help guide your choice of recipes, our nutritionist has indicated the health benefits of each dish based on its ingredients. Any questions? Contact us: firstname.lastname@example.org To your health!
Did you know that? Protein works like
little soldiers to help keep your body going until the next meal. It is therefore important for your lunch to contain enough protein if you don’t want your stomach to start growling—and your concentration to start dropping—in the middle of the afternoon.
Food for thought Omega 3 fatty acids are found in the brain’s very structure. Over a third of the brain’s building blocks are polyunsaturated fatty acids, primarily omega 3s. Eating fish high in omega 3s once a week reduces your Alzheimer’s risk by 60%!
Fatty acids oxidize and turn into free radicals, your neurons’ worst enemies. To combat them, fill up on antioxidants, which are found mainly in fruits and vegetables.
Eating unhealthy foods loaded with
Add some color to your meals: the more colorful your fruits and vegetables, the more antioxidants they contain!
calories, sugar and fat is a surefire recipe for an afternoon fatigue.
Since you lack nutrients, your body lacks energy! Eating a
If you don’t drink enough water, your body is unable to maintain blood pressure, eliminate waste or deliver sufficient oxygen and nutrients to all cells, including brain cells. Dehydration can lead to dizziness, loss of concentration and fatigue. Be sure to drink enough, around 1.5 liters of liquid per day. Opt for water and tea instead of sugary drinks.
is an effective way to fight fatigue and boost your productivity at work.
Vegetable Tomato Lentil Soup Suggested by: Priyanka Kasireddy, Senior Consultant, Health & Compliance Programs, Virginia, United States
Time required: 30 minutes Number of servings: N/A Degree of difficulty: beginner
Ingredients 3 cups vegetable stock 1 cup lentils 1 packet Knorr tomato soup mix 2 1/2 cups water 1 cup carrots 1 cup radish
1 cup celery 1 cup zucchini 1 cup green beans Salt to taste Ground pepper to taste
Directions 1. In a pressure cooker, pour 2 cups of water, add lentils and cook for 6-8 whistles (or until the lentils are fully cooked). 2. Add 1/2 cup of water and all the vegetables. Cook until tender (2 whistles). 3. In a bowl, mix the Knorr tomato soup mix with the vegetable stock. Make sure no lumps form. 4. Add this mixture to the cooked vegetables and mix well. Add pepper to taste. 5. Cook for 5-8 minutes or until the soup thickens. Salt to taste and serve warm.
Egyptian Edamame Stew Suggested by: Kristina Pickholtz, Consultant,
Health & Compliance Programs, Virginia, United States
Time required: 30 minutes Number of servings: 4 Degree of difficulty: beginner
Ingredients 1 1/2 10-ounce packages frozen shelled edamame (about 3 cups), thawed 1 tbsp. extra-virgin olive oil 1 large onion, chopped 1 large zucchini, diced 2 tbsp. minced garlic 2 tsp. ground cumin
1 tsp. ground coriander 1/8 tsp. cayenne pepper, or to taste 1 28-ounce can diced tomatoes 1/4 cup chopped fresh coriander or mint 3 tbsp. lemon juice
Directions 1. Bring a large pot of water to the boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain. 2. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until the onion starts to soften, about 3 minutes. Add zucchini and cook, covered, until the onion starts to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne pepper and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil. Reduce heat to a simmer and cook until slightly reduced, about 5 minutes. 3. Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in coriander (or mint) and lemon juice. Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the pods. For this recipe, youâ€™ll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.
Cashew Coconut Chicken Curry Suggested by: Shilpa Govinda, Consultant, Bangalore, India
Time required: 40 minutes Number of servings: 4 Degree of difficulty: intermediate
Ingredients 250 g chicken, cubed 1 medium onion 1 1/2 inch piece ginger 10 cloves garlic, peeled 1/2 tbsp. cumin seeds 1/2 tbsp. black pepper 1 tbsp. Kitchen King Masala (optional) 1 tbsp. coriander powder
1 tbsp. red chili powder 150 ml coconut milk or 1 cup grated coconut 10-15 cashews 1 inch cinnamon stick 4 cloves 1 medium tomato Salt to taste 5 tbsp. oil
Directions 1. Salt the chicken. 2. Blend half the onion, ginger, garlic, cumin seeds, black pepper, Kitchen King Masala, coriander powder and chili powder into a paste. 3. Chop the remaining half onion, add oil to a pan and fry onion until golden. 4. Add chicken. Be sure all cooking juices evaporate. 5. Add the paste from step 2. 6. Mix well and cook for 10 minutes. 7. Blend grated coconut, cashews, cinnamon, cloves and tomato into a paste. If you are using coconut milk, blend with the other paste ingredients and do not add grated coconut. 8. Add the coconut paste to the chicken. Add 300 ml of water and mix well. Cook for 10-15 minutes, or until chicken is cooked. 9. Salt to taste.
Salmon Scaloppini with Almond Orzo
Suggested by: Dorothea Epps, Administrative Coordinator, CGI Federal Group Management , Virginia, United States
Time required: 15 minutes Number of servings: 1 Degree of difficulty: beginner
Ingredients Orzo Butter Sliced almonds 1 salmon fillet (7 oz.), cut into 1/4-inch-wide slices Lemon juice Drained capers
Directions 1. Cook 1/2 cup orzo according to package directions. Drain, reserving 1/2 cup liquid. 2. Melt 1 teaspoon butter in a non-stick skillet over medium heat. Brown 2 tablespoons almonds and set aside. 3. Season salmon with salt and pepper. SautĂŠ on both sides until done. 4. Divide orzo and salmon between 2 plates. 5. Add reserved liquid to skillet with 2 tablespoons lemon juice and 1 tablespoon capers. Bring to the boil. Stir in 3 teaspoons butter and almonds. Spoon over plates.
Sweet Corn Curry Suggested by: Sivaganapathi Gandru, Consultant, BLR - Technopolis, Bangalore, India
Time required: 55 minutes Number of servings: 10 Degree of difficulty: beginner
Ingredients 2 cups sweet corn kernels Capsicum - 1, chopped into small pieces (optional) 1 large onion, finely chopped 2 green chilies, slit length-wise 1 tsp. ginger/garlic paste 1 tsp. kasuri methi, lightly crushed 1/4 tsp. turmeric powder 1 tsp. red chili powder 1 1/2 tsp. coriander powder
1/4 tsp. garam masala powder 2 tomatoes, finely chopped 5 cashew nuts (soak in 3 tbsp. milk and blend into a paste) 2 tbsp. fresh coriander, finely chopped 1 tbsp. fresh cream (or malai) 1 1/2 tbsp. oil Salt to taste
Directions 1. Heat oil in a saucepan. Add the onions and sauté until transparent Add green chilies and ginger/garlic paste and sauté for 3 minutes on medium-low heat. Add capsicum and sauté for 5 minutes. 2. Add kasuri methi and sauté for 2 minutes. Add turmeric powder, red chili powder, coriander powder, cumin powder and salt. Stir. 3. Add the tomatoes and sauté until oil separates. Add corn and mix. Cover and cook for 4 minutes. Add half of the coriander leaves and 1 1/2 cups water and bring to the boil. 4. Cover, lower heat and cook for 15-18 minutes. Add garam masala powder, cashew nut paste and mix. Cook for 2 minutes. Add fresh cream and stir continuously for a minute on low heat. Turn off heat. 5. Place in a serving bowl and garnish with fresh coriander. Serve with roti, naan or flavored rice.
Kaju Paneer Suggested by: Nidhika Verma, IT Consultant, BLR - Technopolis, Bangalore, India
Time required: 20 minutes Number of servings: 4 to 5 Degree of difficulty: N/A
Ingredients 25-30 cashews, halved 3 large onions, chopped 8 garlic cloves, chopped 1 tbsp. ginger/garlic paste 2 tomatoes, chopped 1/2 tsp. coriander powder 1/2 tsp. turmeric powder 1/2 tsp. red chili powder
1/2 tsp. garam masala powder Salt to taste Fresh chopped coriander for garnish 250 g paneer 3 tbsp. mustard oil 1 tbsp. butter 2 red chilies
Directions First steps: 1. Remove paneer from fridge. 2. Grind cashews into a paste. 3. Make a paste with the ginger/garlic paste (1/2 teaspoon), turmeric powder and coriander powder, and set aside.
Directions Next steps: 4. Heat mustard oil in a non-stick pan or kadai. Chop red chillies in two and add to the oil with the chopped garlic. Do not let the chilies and garlic burn. Add the chopped onion and fry for one minute. Cover and cook for 2-3 minutes. 5. Add ginger/garlic paste, stir well and fry until light brown. Add the spice paste from step 3. Stir until oil starts to separate from the onion and spice mix. Add chopped tomatoes, stir and cook, covered, for 2 minutes. 6. Put the mixture in a blender or food processor and blend well. 7. Place butter in a saucepan and heat (you can reuse the same saucepan or use a different one). Fry mixture, stirring continuously, for about 1 minute. Add the cashew paste and stir for about 2-3 minutes. Slowly add water (depending on how thick you want the sauce to be) and boil for 1 minute. You can add cashew pieces if you want for taste. Add a pinch of garam masala. 8. Add paneer and cook for 1 minute. Cover and turn off heat. 9. Garnish with fresh coriander and serve hot with naan or fried rice.
Homemade Polish Cabbage Rolls Suggested by: Frank Smalec, Consultant, Calgary, Canada Time required: 240 minutes, plus 2 hours
Number of servings: serves several families, can be frozen as well
Degree of difficulty: beginner Ingredients Note: This cabbage roll recipe is made without preservatives, using only the best natural ingredients. It’s filled with fibre, protein and lots of delicious flavor. Enjoy it year round. 800 g extra lean ground beef 700 g lean ground pork OXO soup stock pouches or cubes 3 to 4 cabbage heads (medium to large) 3 to 4 small cans condensed tomato soup (you can substitute low-sodium condensed tomato soup)
Salt and pepper 1 kg bag of long-grain white rice (you can substitute barley, buckwheat, brown rice or quinoa) Red, yellow, and white onions (medium to large) Bacon (or turkey bacon) Margarine (unsaturated)
Directions Preparing the cabbage leaves 1. Wash the cabbages. 2. Remove outer leaves of cabbages and place them in the bottom of a large roasting pan. These leaves will insulate the cabbage rolls from the heat at the bottom of the pan. 3. Use a sharp knife to carefully cut around the “core” of each cabbage. Do not stab all the way through. This makes it easier to peel the leaves. 4. Add 3-4 inches of water and salt to a large pot, and bring the water to the boil. Add the cabbage heads. Allow them to soften in the boiling water. Do not overboil as the leaves will fall apart. 5. Remove cabbages from the water and peel off the leaves, starting around the cores. 6. Use a knife to shave down along the spine of each cabbage leaf. Shaving along the spines will allow the leaves to be folded and rolled easier. This step is crucial to the rolling process.
Preparing the filling 1. Place 3 cups of long-grain white rice in a big pot and wash it with water repeatedly, until the water runs clear. (You can use 6 cups of rice if you want the cabbage rolls to be less meaty. This will double the overall filling, however, and will require 2 roasting pans. You can also use 3 cups of rice and no beef or pork if you want vegetarian cabbage rolls. Don’t forget to add the OXO pouches or cubes.) 2. Boil a pot of water for the rice. For every 1 cup of rice, add 1.5 cups of water and 2 pouches of OXO. Add the cleaned rice to the boiling water. Add salt to taste and 2 tablespoons of margarine. 3. Bring the rice to the boil, and then reduce heat and allow the rice to absorb most of the water. If the rice isn’t fully cooked, it can finish cooking in the oven. 4. Cut 2 strips of bacon into 1 inch pieces. Fry bacon in a pan. 5. Finely chop 1/3 of a large red onion, 1/3 of a large white onion and 1/3 of a large yellow onion. Add the onion to the bacon and fry together. 6. In a large frying pan, add the onion and bacon to 800 g of extra lean ground beef and 700 g of lean ground pork. Brown and cook until most of the liquid has evaporated. Add salt and pepper to taste. 7. Add the cooked meat and onions to the rice that you made earlier. Stir the ingredients together in a large pot. Add salt and pepper to taste. Creating the sauce 1. Finely chop the remaining two-thirds of each onion (red, yellow, white). 2. Cut two strips of bacon into 1 inch pieces and fry it with the onion. Add 3 to 4 cans of condensed tomato soup. Start with 3 cans. You can add more soup later if necessary. 3. You can also use all-purpose white flour to thicken the soup (only if necessary). 4. Stir the ingredients together as they fry. Packing the roasting pan 1. Use a wooden spoon to add the rice and meat to each shaved cabbage leaf on a cutting board. Experiment with the amount of filling. Less filling equals easier rolling. 2. Larger leaves tend to make for easier rolling. Roll the leaves up, rolling the middle part first, and tucking in the outer ends or sides last. The leaves have to be rolled quite tightly and neatly or they will fall apart later. If they are falling apart going into the pan, they will fall apart coming out of it. Practice makes perfect. 3. Use a sauce spoon or ladle to pack each cabbage roll tightly into the roasting pan. 4. When you finish the first layer, cover it with the tomato sauce. Place a second layer of cabbage rolls on top of the first, and cover it with more sauce. 5. Place a third layer on top of the second layer, and make sure to keep tightly packing the pan. Add more sauce to the top of the third layer. 6. Place the smaller leaves from the inside of each cabbage head on top of the final layer. These leaves will protect the cabbage rolls from drying out in the oven. 7. Carefully lift the roasting pan into an oven that has been preheated to 300°. 8. Cook the cabbage rolls for 2 hours. The sauce should be boiling by the time the cabbage rolls are done. 9. Turn off the oven and leave the pan to cool inside of the closed oven for up to 8 hours. 10. Transfer the cabbage rolls into storage containers. Use smaller containers for any cabbage rolls that you want to freeze. The cabbage rolls should be consumed within 3-4 days if you are leaving them in the fridge. Otherwise, place them in the freezer. Prep time is approximately 4 hours with 3 people, plus an additional 2 hours for cooking.
Note: Courtesy of my mother, who believes in whole food, eating one’s vegetables and keeping it real.
No-Pudge Black Bean Brownies
These are seriously fudgy!
Suggested by: Susan Mack, Senior Consultant, Ottawa, Canada
Time required: about 45 minutes Number of servings: N/A Degree of difficulty: beginner Ingredients 1 15 oz. can black beans, drained and rinsed 2 eggs (or 1/2 cup egg whites) 1/2 cup low-fat ricotta cheese 1 tbsp. vanilla 3/4 cup agave syrup 4 squares unsweetened chocolate
1/2 cup oat flour 1/4 cup cocoa powder 1 tsp. baking powder Dash cinnamon 1/2 cup chocolate chips 1/2 cup chopped nuts
Directions 1. Spray an 8” x 8” baking pan with non-stick cooking spray. 2. Heat oven to 350°. 3. Puree the black beans in a food processor until smooth. You may need to scrape down the sides a few times. Add the eggs, vanilla and ricotta cheese and process again until well blended. 4. Add the chocolate to the agave syrup and heat in a saucepan on the lowest setting, until the chocolate is melted. With the food processor running, pour in the melted mixture and process until well blended. 5. Add the flour, cocoa, baking powder and cinnamon and process again until blended. 6. Stir in the chocolate chips and nuts by hand. You may need to place the mixture in another bowl. The batter will be quite thick so you will need to spread it in the baking pan. 7. Place the baking pan in the oven and lower temperature to 325°. Bake for 25 minutes or until done. The middle of the brownies will give slightly when pressed. 8. Cool, cut and enjoy!
JV-Style Green Smoothie Suggested by: Jean-Vincent Houde, Consultant, Quebec, Canada
Time required: 10 minutes Number of servings: 2 Degree of difficulty: beginner
Ingredients 1 apple 1 banana 1 pear 1/2 cucumber or 2-3 celery stalks
2 handfuls of kale or baby spinach 2 tbsp. ground flaxseed 2 tbsp. hulled hemp seeds 1/2 cup to 1 cup apple juice, depending on desired consistency
Directions 1. Clean and coarsely chop the apple, pear and cucumber (or celery). 2. Clean the kale (or spinach) and spin dry or pat dry. 3. Place all ingredients in a blender or food processor and puree.
Note: Finely chop ingredients if using a lower-quality blender or food processor. Enjoy this great-tasting, nutrient-packed smoothie where the fruit taste really comes out on top!
Chocolate Shooters with Raspberry Coulis and Honey Yogurt Suggested by: Nicole Therrien, Executive Consultant, Corporate Services, Montreal, Canada
Time required: 1 hour Number of servings: 12 Degree of difficulty: beginner Ingredients Coulis
500 ml (2 cups) frozen raspberries 100 ml (1/2 cup) water 80 ml (1/3 cup) sugar
375 ml (1 1/2 cups) plain Greek yogurt 30 ml (2 tbsp.) honey
60 ml (1/4 cup) dark chocolate 160 ml (2/3 cup) 35% cooking cream 1 mint leaf
1 square white chocolate Maraschino or fresh cherries Mint leaves
Directions 1. In a saucepan, mix all coulis ingredients. Bring to the boil. Cook for 10 minutes at low temperature. 2. Transfer to a blender or food processor and puree. Filter using a fine sieve or strainer. Set aside in refrigerator. 3. Place chocolate in a bowl. In a saucepan, bring cream to the boil with the mint leaf. Pour cream on the chocolate and whisk. Let cool to lukewarm at room temperature. 4. In another bowl, mix together the yogurt and honey. Using a pastry bag or a small spoon, divide the honey yogurt in 12 shooter glasses. Cover with raspberry coulis. Pour ganache on the coulis. 5. Refrigerate. Before serving, grate some white chocolate on the ganache and garnish with a cherry and small mint leaves. Enjoy!