Recipe of the Month Archives - Mendocino Coast Clinics

Our Registered Dietitian Susie has chosen an easy and flavorful tuna salad for August’s #recipeofthemonth. Greek yogurt adds a creamy texture and a low-fat protein boost. Feel free to add fresh herbs or a squeeze of lemon for extra flavor. Serve with greens, with crackers, or make a sandwich – it’s up to you!

Ingredients:

2 five oz cans tuna, drained

¼ cup plain Greek yogurt

1 stalk celery, chopped, about ¼ cup

¼ cup red onion, diced

¼ cup dill pickles, diced

1 tablespoon mayonnaise, optional

1 tablespoon Dijon or German mustard

1 tablespoon parsley, chopped

½ teaspoon ground pepper

½ teaspoon sea salt

Instructions

Add drained tuna, yogurt, chopped celery, diced onion, chopped pickles, mayonnaise, mustard, parsley, pepper and salt into a large bowl. Toss to combine, breaking up any large chunks of tuna. Enjoy right away or chill before serving.

April’s Recipe of the Month was chosen by our Registered Dietitian Nutritionist Susie because it’s easy, healthy, and family-friendly! If you put the chicken in the marinade before work/school, your dinner will be ready in a flash in the evening. #recipeofthemonth

Oven-Baked Chicken with Potatoes

Serves 3

Ingredients

½ teaspoon salt

½ teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon dried oregano

½ teaspoon dried thyme

¼ teaspoon smoked paprika

⅛ teaspoon cayenne pepper

2 tbsp olive oil

6 chicken drumsticks

1 pound Yukon gold potatoes

Instructions

In a small bowl, mix the seasoning (½ tsp salt, ½ tsp onion powder, ½ tsp garlic powder, ½ tsp dried oregano, ½ tsp dried thyme, ¼ tsp smoked paprika, and ⅛ tsp cayenne pepper). Add 2 tbsp olive oil and mix well.

Pat dry chicken drumsticks and transfer to a gallon size zip-lock bag. Pour in the seasoning mixture, close the bag, and shake it to evenly distribute the seasoning.

Marinate the chicken in the fridge for at least 1 hour or overnight.

When ready to cook, preheat the oven to 400F.

Cut the potatoes into bite-size pieces and put into a 9×13-inch baking dish. Add 1 tbsp olive oil and season with salt to your taste. Place the chicken drumsticks on top of the potatoes.

Bake at 400F for about 40-50 minutes or until the chicken internal temperature reaches at least 165-170F and the potatoes are cooked through and tender. Enjoy!

February’s #recipeofthemonth is a quick and easy way to make hummus.

You can make this with either canned or home cooked chickpeas. If you’re using canned, drain the liquid from one of the cans, but leave the other undrained and use its liquid instead of the water. If you’re using home cooked chickpeas, you may need less water, so start with barely 3/4 cup and add more if the hummus is too thick.

Ingredients

• 2 15-ounce cans chickpeas*

• 2-4 cloves garlic, peeled

• 2 tablespoons tahini (or 4 tablespoons sesame seeds)

• 2-4 tablespoons fresh lemon juice

• 1/4-1 teaspoon cumin

• 1/4 teaspoon smoked paprika

• 1/8-1/2 teaspoon chipotle chili powder or cayenne pepper

• Salt to taste

*If using home-cooked chickpeas, use 3 cups chickpeas and 3/4 cup chickpea broth or water

Instructions

1. Drain one of the cans of chickpeas. Dump both cans (including liquid from one) into the blender. Place all remaining ingredients except salt in the blender in the order listed, using the smaller amounts. Start the machine on low and increase speed to high. Use the Vitamix plunger to break up air pockets and push chickpeas toward the blades, if necessary. (Other blenders: Stop and use a spatula to do this.) If the mixture is too thick, add water a tablespoon at a time. Turn up to the highest speed and blend for a few seconds until hummus is completely smooth.

2. Stop blender and taste the hummus. Add additional seasonings and salt to taste and blend briefly to combine.

3. Store hummus in a sealed container in the refrigerator. It’s best after it’s had a chance to rest for at least an hour, but use within a week.

It seems we’re always rushing in the morning. This Recipe of the Month will help you to save some time by prepping your breakfast the night before. Then you can just grab and go!

Overnight Oats

INGREDIENTS

½ cup rolled oats

½ cup milk of choice

¼ cup Greek yogurt

1 tablespoon chia seeds

1 tablespoon sweetener (honey or maple syrup)

¼ teaspoon vanilla extract

Toppings (optional)

Fruit, nuts, seeds, nut butters, coconut, cinnamon, etc.

INSTRUCTIONS

1. Place all ingredients into a large glass container and mix until combined.

2. Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.

3. Uncover and enjoy from the glass container the next day. Thin with a little more milk or water, if desired.

It seems we’re always rushing in the morning. Save some time by prepping your breakfast the night before. Then you can just grab and go! #recipeofhemonth

Overnight Oats

INGREDIENTS

½ cup rolled oats

½ cup milk of choice

¼ cup Greek yogurt

1 tablespoon chia seeds

1 tablespoon sweetener (honey or maple syrup)

¼ teaspoon vanilla extract

Toppings (optional)

Fruit, nuts, seeds, nut butters, coconut, cinnamon, etc.

INSTRUCTIONS

1. Place all ingredients into a large glass container and mix until combined.

2. Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.

3. Uncover and enjoy from the glass container the next day. Thin with a little more milk or water, if desired.

Our Recipe of the Month is a quick and easy lunch for parents and kids alike. #recipeofthemonth

Turkey Wraps (makes 2)

Ingredients

• 2 ounces cream cheese, softened

• 2 (10-inch) flour tortilla

• 4 romaine or green leaf lettuce leaves

• 1 tablespoon whole cranberry sauce

• 4 slices deli turkey

• 4 slices Havarti or Swiss cheese, halved

• 1/2 medium tomato, sliced

1. Lay one tortilla flat on a cutting board and spread a layer of cream cheese all the way to the edges. Layer 2 lettuce leaves down the middle of the tortilla.

2. Layer two slices of turkey and 2 pieces of Swiss cheese on top of the lettuce. Top with several slices of tomatoes.

3. Starting at one end of the tortilla, roll tightly towards the filling. Continue rolling until the filling is tightly wrapped and the cream cheese holds the rollup together.

4. Wrap each tortilla rollup tightly in plastic wrap.

5. Chill the wrapped rollups in the refrigerator until serving time. To serve, trim any unfilled ends away. Slice each tortilla into 8 equal pieces.

Enjoy!

For this month’s Recipe of the Month, we are featuring a delicious pasta salad, perfect for a picnic or to enjoy in your own backyard. Remember to use chickpea, lentil, or whole grain pasta, and enjoy!

Ingredients:

1 box chickpea, lentil, or whole grain pasta

1 head broccoli

2 bell peppers (your choice in color)

¼ purple onion

1 container cherry tomatoes

1 can sliced black olives

Champagne dressing or Italian vinaigrette (to taste)

Feta cheese (optional)

Parmesan cheese (optional)

Directions

1. Cook pasta uncovered in large pot of boiling water

2. Drain pasta, rinse with cold water and add to bowl

3. Wash, chop vegetables and add to bowl

4. Add olives and cheese to bowl

5. Add dressing and mix

For our Recipe of the Month, we are celebrating spring with a beautiful salad. Fee free to improvise with the greens and vegetables you have on hand. Makes 4 servings.

For the Vinaigrette:

1 small shallot, finely diced

Salt and black pepper

¼ cup lemon juice plus 1 teaspoon zest

2 teaspoons Dijon mustard

6 tablespoons extra-virgin olive oil

For the Salad:

3 medium red or gold beets, cooked and cut into wedges

Salt and black pepper

4 handfuls salad greens, preferably a mix of arugula and lettuce

1 (2-inch) piece daikon radish, or 1 medium watermelon radish, peeled and very thinly sliced

1 bunch small radishes or baby turnips, trimmed and halved

1 medium fennel bulb, cored and thinly sliced

1 bunch asparagus, trimmed, briefly blanched in salted water and cooled

4 eggs, boiled for 7 to 8 minutes, then cooled, peeled and halved

1 cup fresh mixed herbs, such as tarragon, basil, mint or dill

Nasturtium or calendula blossoms, for serving (optional)

Step 1

Make the vinaigrette: Put shallot in a small bowl, and add a pinch of salt, the lemon juice and zest, and mustard. Stir until the salt dissolves, then whisk in olive oil. Taste, and add more salt and pepper to taste.

Step 2

Put beet wedges in a small bowl and toss with 2 tablespoons vinaigrette. Set aside.

Step 3

Put salad leaves in a large mixing bowl and dress with 1 tablespoon vinaigrette. Divide among individual plates or arrange on a platter. Scatter beets, radishes and fennel over leaves. Arrange asparagus spears over the top and add egg halves. Season eggs with salt and pepper.

Step 4

Top with herbs and blossoms, if using. Drizzle remaining vinaigrette over salad and serve.

We are kicking off a new series: Recipe of the Month! Chosen by our Registered Dietitian, Susie Macias, we’ll be featuring a healthy recipe each month that’s easy to make, even on a busy weeknight.

And what better way to start us off than a fresh, delicious guacamole recipe, just in time for Cinco de Mayo!

𝗚𝘂𝗮𝗰𝗮𝗺𝗼𝗹𝗲

I͟n͟g͟r͟e͟d͟i͟e͟n͟t͟s͟:

• 3 avocados

• 3 tomatoes

• ¼ onion

• ¼ bunch cilantro

• 1 lime

• Salt to taste

D͟i͟r͟e͟c͟t͟i͟o͟n͟s:

1. Wash and chop tomatoes and cilantro, add to bowl.

2. Peel and dice avocado and onion, add to bowl.

3. Add lime and salt.

4. Mix together.

5. Enjoy!

Recipe of the Month: Tuna Salad

Recipe of the Month: Oven-Baked Chicken with Potatoes

Recipe of the Month: Blender Hummus

Recipe of the Month: Overnight Oats

Recipe of the Month: Overnight Oats

Recipe of the Month: Turkey Wraps

Recipe of the Month: Pasta Salad

Recipe of the Month: Spring Salad

Recipe of the Month: Guacamole