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Take your tastebuds on a trip abroad with these globe-trotting healthy recipes. By making a few wise ingredient substitutions, these global-inspired favorites pack in the nutrition, while maintaining all the flavor. The Cauliflower Fried Rice can easily be made vegan by substituting tofu for the egg.
PEA PESTO CROSTINI – SERVES 4 - 6
1 10-ounce package frozen peas, defrosted
1 garlic clove
½ cup grated Parmesan
1 teaspoon kosher salt, plus extra for seasoning
¼ teaspoon freshly ground black pepper, plus extra for seasoning
⅓ cup olive oil
8 ½-inch-thick slices whole-grain baguette or ciabatta bread, preferably day-old
⅓ cup olive oil
8 cherry tomatoes, halved or 1 small tomato diced
For the pea pesto: pulse together the peas, garlic, Parmesan, 1 teaspoon of salt and ¼ teaspoon pepper in a food processor. With the machine running, slowly add the olive oil until well combined, about 1-2 minutes. Season with additional salt and pepper, if needed. Transfer to a small bowl and set aside.
For the crostini: preheat a stove top griddle or grill pan on medium-high heat. Brush both sides of the sliced bread with olive oil and grill until golden, about 1-2 minutes. Alternatively, use a toaster to toast the oiled pieces of bread. Transfer the bread to a clean surface and spread 1 to 2 tablespoons of the prepared pesto on each slice.
Top with tomato halves and serve.
CAULIFLOWER FRIED RICE – SERVES 4
1 medium head cauliflower (6 to 7 cups florets) or 12-ounce package cauliflower rice
2 tablespoons coconut oil, divided
4 large eggs, lightly beaten
2 garlic cloves, minced
1 tablespoon fresh ginger, minced (about a 1-inch piece)
3 carrots, peeled and diced
2 scallions, thinly sliced
2 cups frozen shelled edamame
½ teaspoon kosher salt
2 tablespoons low sodium soy sauce
¼ cup cashews, for garnish
Chop the cauliflower into large florets. Place half of the florets into the bowl of a food processor and pulse until fully chopped and the cauliflower resembles grains of rice. Remove the “rice” to a bowl and process the remainder of the cauliflower. Skip this step if using pre-riced cauliflower.
Melt 1 tablespoon coconut oil in a large frying pan, then add the eggs and scramble them. Remove the eggs from the pan. Heat remaining 1 tablespoon of coconut oil and add the garlic and ginger and saute, stirring, for 30 seconds. Add the carrots and saute for 2 minutes. Add cauliflower rice and shelled edamame and cook, stirring, for 5-8 minutes. Season with kosher salt. Add the soy sauce and the cooked egg and stir until fully combined.
Remove from heat and stir in the scallions. Serve topped with cashews.
BERRY AND GREEK YOGURT FROZEN TREAT – SERVES 1
½ cup frozen mixed berries (do not thaw)
½ cup low fat or fat free plain Greek Yogurt
Honey, to taste
In a food processor, place frozen berries (can use any frozen berries) and process well; add yogurt and blend until smooth. Add honey if needed for additional sweetness. This technique works well with frozen fruit of any kind. (try mango!)
Tag(s): Corporate Wellness Blogs