Healthy Cooking Videos

Serves 3-4

1 cup brown rice, dry (~3 cups cooked)

Tofu

• 1 Package of extra firm tofu, drained, pressed, cubed
• 1 tbsp honey
• 1 tbsp sesame oil
• 1 tsp sriracha
• 2-3 tbsp low sodium soy sauce
• 1 lime, juiced

Vegetables

• 1 cup of carrots, shredded
• 1 cup of edamame, steamed, shelled
• 1 cup of cucumber, sliced
• 1 cup of purple cabbage, shredded
• 1 Avocado, sliced

Garnish

• 1 lime
• Toasted sesame seeds
• Low sodium soy sauce
• Sriracha

Step 1:

Prepare tofu. Wrap tofu in paper towels on plate and place heavy pan to remove extra moisture. Cube tofu into half inch cubes.

Step 2: 

Combined tofu, honey, sesame oil, sriracha, soy sauce, and lime juice in bowl and let sit for 5-10 min. Heat skillet and dump mixture, stirring while liquid reduces. Remove from heat.

Step 3: 

Prepare vegetables.

Step 4:

Assemble bowl. Scoop 2/3-1 cup of rice in bottom of bowl. Add a scoop of each vegetable. Add 1/3 cup of tofu. Top with a squeeze of a lime wedge, sprinkle of sesame seeds, and a drizzle of soy sauce and sriracha. Enjoy!

• 2-3 chicken breasts
• 1 tsp Turmeric
• 1 cup brown rice (~3 cups cooked)

Chimichurri 

• ½ bunch of cilantro
• ½ bunch of Italian flat leaf parsley
• 2 cloves of garlic, minced
• 1 lemon, juiced
• 1 Tbsp of Olive Oil
• Tomato Salsa
• 3 Roma tomatoes
• 1 lemon, juiced
• Salt and pepper to taste

Roasted vegetables

• 2 poblano pepper, sliced
• 1 red onion, sliced
• 1 head of broccoli, chopped into florets
• 3 carrots, peeled, sliced
• Salt and pepper to taste
• 1 tsp cumin

Step 1: Preheat oven to 400. Rub chicken with turmeric, sprinkle with salt and pepper. Bake chicken until internal temp reaches 165. Slice.

Step 2: Prepare roasted vegetables. Chop vegetables, drizzle with olive oil, sprinkle with salt, pepper, and cumin. Roast until soft and charred.

Step 3: Cook brown rice per package.

Step 4: While chicken and rice cook, mince parsley, cilantro, garlic, and mix with lemon juice and olive oil.

Step 5: Dice tomatoes and mix with lemon juice. Season with salt and pepper to taste.

Step 6: Assemble bowl. Add ~2/3 cup of brown rice to bowl. Add sliced chicken and roasted vegetables. Top with a spoon full of chimichurri and tomato salsa. Enjoy!

Rice and Beans

• 1 cup brown rice, dry (~3 cups cooked)
• 1 can black beans, no salt added, rinsed
• 1 lime, juiced
• salt and pepper to taste

Shrimp

• 1 lb. shrimp, deveined and peeled
• 1 lime, juiced
• 2 tsp of cumin
• 2 tsp of paprika
• 1 tbsp avocado oil

Sauteed Plantain

• 1 large yellow plantain, sliced at an angle
• 1 tbsp Avocado oil
• Salt and pepper to taste

Fresh Vegetables

• 2-3 Roma tomatoes, diced
• 1 onion, sliced
• 2 cups purple cabbage, shredded
• 1 bunch of cilantro
• 1 avocado, sliced
• 1 jalapeno, sliced

Step 1:

Cook brown rice per package. Combined cooked rice with lime juice, beans, and lightly season with salt and pepper.

Step 2:

Heat skillet with avocado oil. Add plantain slices, flipping when cooked. Lightly season with salt and pepper. Place on paper towel.

Step 3: 

Combined shrimp, lime juice, cumin, paprika, and olive oil in bowl. Use skillet to cook shrimp until cooked through, pink.

Step 4: 

Prepare fresh vegetables and assemble bowl. Scoop 2/3-1 cup of black bean and rice mixture in bowl. Add a scoop of cabbage, tomatoes, and onion. Add 2-3 slices of sauteed plantain. Add shrimp. Top with fresh cilantro, avocado slices, and jalapeno slices, and a squeeze of lime. Enjoy!

Becky Hager, NKCH registered dietitian, shows how to use what's already in your pantry to make meals, plus the foods you should stock up on. She gives examples for meals with pasta, oats, beans & legumes, canned protein (like tuna, salmon or chicken), canned tomatoes, tortillas, frozen vegetables and herbs & spices. There are easy and affordable ideas for lunch and dinner. BONUS: there's an app that allows you to enter the items you have on-hand and it gives you a recipe.

Outpatient dietitian, Jackie Roth, put together a meal plan for the week, that includes a grocery list, and the recipes. The template is easy to use and make copies. She explains how you can buy a few ingredients and make several meals. During this time, you can still make healthy meals and limit your trips to the grocery store.

Learn how to prep five, healthy lunches as Becky, RD demonstrates how simple it can be to eat healthy and delicious for lunch with a little bit of preparation.

Jackie talks about mindful eating and explains how to recognize and break the bad habits.