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Seasonal Recipes

Healthy Family Meals

Shopping, cooking and eating together as a family has been shown to improve eating patterns, family relationships and childhood and adolescent behaviors. Try to schedule a time when as many of your family members, and friends, can enjoy these experiences together.

Try out these recipes from the California Department of Public Health, in English and Español!

January

Purple Power Bean Wrap

"a delicious, nutritious, and really cool vegetarian meal"                                             

January's feature ingredient is PURPLE CABBAGE!
Purple cabbage is an excellent source of Vitamin K and special compounds called anthocyanins.

~ Vitamin K helps your blood clot so you don't bleed too much when you get a little cut!
~ Anthocyanins give the cabbage it's bright purple color! They are antioxidants, which means they help protect your body from disease. feature ingredient is PARSNIP!
Parsnips are a good source of Vitamin C and folate

Ingredients:
1 teaspoon lemon zest
2 tablespoons fresh lemon, juiced
2 cups canned low-sodium great northern beans, draned, rinsed
1/2 cup fresh avocado, peeled, pitted, pureed
1 tablespoon fresh garlic, minced
2 1/4 teaspoons extra virgin olive oil
1/3 teaspoon chili powder
1/2 teaspoon salt
1 1/2 cups fresh purple cabbage, finely shredded
6 whole-wheat tortillas, 10"
3 cups fresh romaine lettuce, shredded

Directions:
1. Grate lemon rind on hand-held grater or citrus zester to make zest. Juice lemons. Set aside.
2. Puree beans in a food processor or a blender until smooth. Put into a large mixing bowl and set aside.
3. Puree avocado, lemon juice, lemon zest, garlic, olive oil, chili powder, and salt until smooth. Mix into pureed beans. Add shredded cabbage. Mix well.
4. You may cover and refrigerate for no more than 2 hours to avoid browning of avocado.
5. For each wrap, place 1/3 cup of the bean filling on the bottom half of tortilla. Top with 1/2 cup of lettuce. Roll in the form of a burrito. Cut diagonally. Serve immediately.

Nutrition Information per Serving (1 wrap):
Calories 274, Carbohydrate 38 g, Dietary Fiber 8 g,
Protein 8 g,Total Fat 10 g, Saturated Fat <1 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 424 mg

Source: Recipes for Healthy Kids: Cookbook for Homes http://www.whatscooking.fns.usda.gov/sites/default/files/featuredlinks/cookbook-homes.pdf

 February

Lincoln's Inaugural Soup

February's feature ingredient is PARSNIP!
Parsnips are a good source of Vitamin C and folate

~ Vitamin C helps your body heal cuts and sores!
~ Folate is a B vitamin that helps you grow at a healthy rate!

Ingredients:
2 tablespoons olive oil
1 small onion, peeled and diced
1 small parsnip, peeled and chopped
1/2 cup chopped green beans
1 carrot, peeled and chopped
1 quart low sodium chicken broth
1/2 cup cooked quinoa
1 cup chopped asparagus (tough ends discarded)
8 ounces canned white beans, rinsed
2 cups skinless boneless cooked chicken, chopped
1/4 teaspoon each salt and pepper

Directions:
1. In a large pot, warm the olive oil over medium high heat. Saute the onion for 4 minutes or until soft.
2. Add parsnips, green beans, and carrots, and continue to cook for 5 minutes, stirring occasionally.
3. Add chicken broth, bring to a boil and then add quinoa. Cover and simmer for 10 minutes.
4. Add asparagus, white beans, and chicken, season with salt and pepper, and cook for 5 minutes more, or until chicken is heated through.

Nutrition Information per Serving (Recipe makes 4 servings):
Calories 371, Carbohydrate 29 g,
Protein 32 g,Total Fat 13 g

Source: The 2014 Healthy Lunchtime Challenge Cookbook http://www.epicurious.com/images/pdf/TheEpicuriousHealthyLunchtimeChallengeCookbook2014.pdf

 March

Sweet Potato & Chickpea Burgers with Dilly Cucumbers

March's feature ingredient is SWEET POTATO!
Sweet potatoes are one of the best sources of Vitamin A, providing over 100% of the daily recommended intake in 1 medium potato.

~ Vitamin A is super important for good eyesight!

Ingredients:
1 1/4 cups dried chickpeas
Olive oil cooking spray
3 tablespoons tahini
1/4 teaspoon freshly ground black pepper
1/4 teaspoon baking powder
1 teaspoon kosher salt, divided
1 small sweet potato, peeled and grated
1 medium cucumber, peeled and thinly sliced
1/2 small red onion, thinly sliced
1/4 cup chopped fresh dill
2 tablespoons rice vinegar

Directions:
In a bowl, soak chickpeas in 4 cups of water for at least 12 hours; drain well. Heat oven to 375 degrees. Coat a baking sheet with cooking spray. In a food processor, process chickpeas, tahini, black pepper, baking powder and 3/4 teaspoon salt, scraping down sides as necessary, until mixture holds together when pinched (about 2 minutes); transfer to a bowl. Stir in grated sweet potato. In a second bowl, combine cucumber, onion, dill, vinegar and remaining 1/4 teaspoon salt; sset aside. Form chickpea-sweet potato mixture into 4 burgers; place on baking sheet and cover tightly with foil; bake 20 minutes. Remove foil; coat burgers with spray and bake until crisp and golden underneath, about 20-25 minutes. Flip burgers; coat with cooking spray and bake until crisp on other side, about 10-15 minutes. Serve burgers with dilly cucumbers.

Nutrition Information per Serving (Recipe makes 4 servings):
Calories 338, Carbohydrate 50 g, Fiber 13 g
Protein 15 g, Total Fat 10 g, Sat Fat 1 g

Source: http://www.self.com/body/recipes/2012/04/chickpea-sweet-potato-burgers/

 April

Portobello Mushroom Fajitas

April's feature ingredient is MUSHROOM!
Mushrooms are the only plant source of Vitamin D!

~ Vitamin D helps build strong bones!

Ingredients:
1 tablespoon extra virgin olive oil
8 ounces portobello mushrooms (about 4 caps), cut into 1/2-inch thick slices
1 cup red onion, sliced
1 medium bell pepper
1 teaspoon ground cumin
1/2 teaspoon chili powder
3 tablespoons fresh cilantro, chopped
1 medium lime, cut into wedges
1/4 teaspoon black pepper
4 whole wheat tortillas

Directions:
1. Heat oil in a large, non-stick skillet over medium heat. Add mushrooms; saute 5 minutes until almost tender.
2. Add onion, bell pepper, cumin, chili powder, black pepper; squeeze 2-3 lime wedges into pan.
3. Cook for 4 minutes or until bell pepper is crisp-tender, stirring frequently. Remove from heat; stir in cilantro.
4. Spoon 1/2 to 3/4 cup mixture down center of each tortilla; serve immediately
5. Optional: serve with salsa or fresh avocado on side

Nutrition Information per Serving (Recipe makes 4 servings):
Calories 210, Carbohydrate 31 g, Fiber 5 g
Protein 6 g, Total Fat 7 g

Source: http://www.fruitsandveggiesmorematters.org/main-recipes?com=2&recid=1477

 May

Roasted Carrots and Asparagus

May's feature ingredient is Asparagus! Asparagus is a good source of folic acid.

~ Folic acid helps cells multiply and is important for growth and repair!

Ingredients:
1 pound baby carrots or 1 pound carrots, sliced
1 bunch asparagus, trimmed, cut into one-inch pieces
1 tablespoon olive oil
1 tablespoon ground ginger
1 tablespoon sesame seeds
salt to taste

Directions:
1. Preheat oven to 475 degrees Farenheit.
2. Place carrots and asparagus in a large bowl. Toww with olive oil.
3. Add ground ginger, sesame seeds and salt; mix well.
4. Place vegetables on a baking sheet and roast in oven for 15 minutes or until vegetables are tender.

Nutrition Information per Serving (Recipe makes 6 servings):
Calories 90, Total Fat 4 g, Protein 3 g, Fiber 4 g

Source: Let's Cook with Fruits and Vegetables cookbook, Northeast Valley Health Corporation WIC Program, 2007

 June

Peachy Peanut Butter Pita Pockets

June's feature ingredient is peach! A single peach provides 15% of your daily needs for Vitamin C.

~ Vitamin C is an antioxidant and helps your body heal cuts and sores!

Ingredients:
2 medium whole wheat pita pockets
1/4 cup reduced fat chunky peanut butter
1/2 apple, cored and thinly sliced
1/2 banana, thinly sliced
1/2 fresh peach, thinly sliced

Directions:
1. Cut pitas in half to make 4 pockets and warm in the microwave for about 10 seconds to make them more flexible.
2. Carefully open each pocket and spread a thin layer of peanut butter on the inside walls
3. Fill with a combination of apple, banana, and peach slices. Serve at room temperature.

Nutrition Information per Serving (Recipe makes 4 servings):
Calories 180, Carbohydrate 26 g, Fiber 4 g
Protein 7 g, Total Fat 7 g

Source: Everyday Healthy Meals cookbook, Network for a Healthy California

 July

Eggplant Dip

July's feature ingredient is eggplant! Eggplant is a great source of fiber!

~ Fiber helps keep you full longer, and can help with constipation.

Ingredients:
1 (1/2 pound) eggplant
3 tablespoons lemon juice
1/2 teaspoon salt
1 clove garlic, minced
3 tablespoons nonfat yogurt or sour cream
1/4 cup parsley, chopped

Directions:
1. Preheat oven to 400 degrees Farenheit. Pierce eggplant all over with a fork or knife.
2. Place on a baking sheet and bake until tender for about 30-40 minutes. Remove from oven and let cool.
3. Halve the eggplant lengthwise and use a spoon to scoop out the flesh from the skin. Puree in a blender with lemon juice.
4. Mix in salt, garlic and yogurt, and continue to puree until smooth.
5. Transfer to a serving dish and stir in parsley. Serve warm with pita bread.

Nutrition Information per Serving (Recipe makes 7 servings):
Calories 15, Total Fat 0 g, Protein 1 g, Fiber 1 g

Source: Let's Cook with Fruits and Vegetables cookbook, Northeast Valley Health Corporation WIC Program, 2007

 August

Rainbow Bell Pepper Boats with Garbanzo Beans and Kale

August's feature ingredient is BELL PEPPER! Bell peppers are an excellent source of vitamin C (with more than twice the amount of vitamin C found in oranges) and beta carotene!  

~ Vitamin C helps your body heal cuts and wounds and keeps teeth and gums healthy!

~ Beta carotene keeps eyes and skin healthy and helps protect against infections!

Ingredients

2 cups instant brown rice (cooked)

4 medium bell peppers (red, yellow, and orange)

2 cups kale (chopped)

1 can 15 oz garbanzo beans, unsalted

1/2 cup walnuts (chopped)

1/4 teaspoon salt

1/8 teaspoon pepper


Directions

1. Preheat oven to 375 degrees.

2. Cook rice according to package directions.

3. Slice bell peppers in half vertically and remove seeds.

4.  Reserve about half of garbanzo beans; mash remaining portion with a fork.

5. Mix rice with kale, garbanzo beans (mashed and whole), nuts, salt, and pepper.

6. Fill peppers with mix; place in baking dish and cover.

7. Bake about 30 minutes.

8. Remove lid and bake more 5 more minutes.


Nutrition Information per Serving (2 half bell peppers):

Calories 330, Carbohydrate 48 g, Dietary Fiber 9 g,  

Protein 11 g, Total Fat 11 g, Saturated Fat 1 g,  

Trans Fat 0 g, Cholesterol 0 mg, Sodium 170 mg

Source: http://www.whatscooking.fns.usda.gov/recipes/myplate-cnpp/rainbow-bell-pepper-boats-garbanzo-beans-and-kale

September

Turkey and Kiwifruit Pasta Salad

September's feature ingredient is BROCCOLI!

Broccoli is an excellent source of calcium (with as much calcium per ounce as milk) and both soluble and insoluble fiber!

~ Calcium helps keep your bones and teeth strong!

~ Fiber is essential for good digestive health!

Ingredients:

1/2 cup white wine vinegar

2 1/2 Tbsp olive oil

2 Tbsp Dijon mustard

2 tsp basil, fresh

1 clove garlic, minced

1 cup whole wheat noodles

3 cups broccoli florets

3 cups crookneck squash, sliced

4 kiwifruit

1 lb cooked turkey breast, sliced

2 cups red bell pepper, sliced

1/2 cup green onion, sliced

1/3 cup Parmesan cheese, grated

Directions:

1. Cook noodles according to package.
2. Add broccoli and squash in during the last 30 seconds of cooking noodles and drain.
3. Combine vinegar, oil, mustard, basil and garlic. Mix well.
4. Pour mixture over noodles and allow to cool.
5. Peel and slice kiwifruit.
6. Toss turkey, red pepper, green onions and kiwifruit with pasta.
7. Sprinkle with cheese and serve.

Nutrition Information per Serving:

Calories 260, Carbohydrate 32 g, Dietary Fiber 5 g,  

Protein 21 g, Total Fat 7 g, Saturated Fat 1.5 g,  

Trans Fat 0 g, Cholesterol 40 mg, Sodium 135 mg

Source: http://www.fruitsandveggiesmorematters.org/main-recipes?com=2&recid=1040

 

October

Pumpkin Dip
A perfect festive treat for holiday parties!

October's feature ingredient is PUMPKIN!
Pumpkins are a great source of vitamins A and C

~ Vitamin A helps keep your eyes healthy for good vision!
~ Vitamin C helps your body heal cuts and sores!

Ingredients:
2 15-ounce cans 100% pumpkin
1 32-ounce container lowfat vanilla yogurt
6 apples, sliced
Small paper cups and napkins
Optional: Ground cinnamon for garnish

Directions:
1. In a large bowl, combine the pumpkin and yogurt
2. Spoon 2 tablespoons of dip into cups
3. Add 2 apple slices to each cup
4. Optional: sprinkle ground cinnamon over the top for garnish and extra spice!

Nutrition Information per Serving:
Calories 50, Carbohydrate 11 g, Dietary Fiber 2 g,
Protein 2 g,Total Fat 0 g, Saturated Fat 0 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 20 mg

Source: Adapted from Network for a Healthy California

 November

Chicken Tomatillo Salad

November's feature ingredient is TOMATILLO!

Tomatillo is an excellent source of potassium and Vitamin K!

~ Potassium is important for maintaining healthy blood pressure!

~ Vitamin K  helps your blood clot so you don't bleed too much when you get a little cut!

Ingredients:

Salad 

2 cups chopped, cooked chicken or turkey 

1 cup chopped red bell pepper 

1 cup frozen corn, thawed 

1 cup chopped carrots 

4 green onions, sliced 

¼ cup chopped fresh cilantro

Dressing 

1 cup husked and quartered tomatillos 

3 tablespoons light Italian dressing 

1 fresh Anaheim chili, seeded and chopped 

¼ teaspoon ground black pepper

Directions 

1. In a blender or food processor container, purée tomatillos with dressing, Anaheim chili, and ground black pepper; set aside. 
2. Combine all salad ingredients in a large bowl and toss. 
3. Drizzle dressing over salad and toss well to coat. 
4. Cover and chill for 20 minutes or make a day ahead to allow flavors to blend. 
5. Serve on lettuce-lined plates or bowls. 

Nutrition information per serving: 
Calories 141, Carbohydrate 12 g, Dietary Fiber 3 g, 
Protein 16 g, Total Fat 4 g, Saturated Fat 1 g, 
Trans Fat 0 g, Cholesterol 38 mg, Sodium 149 mg 

Source: 
Champions for Change, Everyday Healthy Meals 
https://www.cdph.ca.gov/programs/cpns/Documents/Cookbook-Everyday-Healthy-Meals.pdf

 December 

Confetti Soup 
Serve up a warm bowl of nutrient-packed goodness, perfect for the winter!

       

December's feature ingredient is BLACK-EYED PEAS!
Black-eyed peas (also known as cowpeas) are a good source of protein, fiber, iron and folate

~ Proteins are the building blocks for your body, and help you grow strong!
~ Fiber fills you up and helps keep your digestive system healthy!
~ Iron is a mineral that your body needs to carry oxygen inside your body!
~ Folate is an important B vitamin that helps you grow at a healthy rate!

 

Ingredients: 
2 teaspoons canola oil
2 cups raw carrots, diced
1/3 cup raw kale, chopped
1/4 cup onion, chopped 
1/4 cup celery, chopped 
1/2 teaspoon black pepper 
3 1/2 cups water
2 tablespoons raw parsley 
1/4 teaspoon whole fennel seed 
Pinch of crushed red pepper 
1 pound black-eyed peas
1/2 pound turkey ham

Directions: 
1.  Place a large pot over medium high heat. Add the oil, chopped onion, and chopped celery and cook until translucent (the pieces will be soft and you can sort of see through them). 
2.  Add the diced carrots, pepper, fennel seed, and crushed red pepper. Cook for 2-3 minutes.
3.  Add the black-eyed peas and water and cook for 25-30 minutes.
4.  When the peas are soft, add the turkey ham and kale and cook for another 10 minutes until the kale is tender. 
5.  Adjust seasoning (if necessary) and serve.

Nutrition Information per Serving (makes 6 servings): 
Calories 170, Carbohydrate 22 g, Dietary Fiber 7 g,  
Protein 14 g,Total Fat 3.5 g, Saturated Fat 1 g,  
Trans Fat 0 g, Cholesterol 30 mg, Sodium 440 mg

Source: Adapted from KidsHealth from Nemours http://kidshealth.org/kid/recipes/recipes/confetti_soup.html#cat20229

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