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Oklahoma State University
Department of Wellness

America's HEALTHIEST Campus®

Best Bites Cookbook 2nd Edition

Best Bites 2nd Edition Cookbook features new healthy and delicious recipe​s from the Seretean Wellness Center.

NOW AVAILABLE!

The cookbook is available to purchase at the Seretean Wellness Center front desk for $12 (tax included).

Enjoy the following 3 recipes featured in the upcoming Best Bites cookbook:

Brussels Sprouts with Cranberry

1 pound Brussels sprouts
2 tablespoons olive oil
½ onion, sliced
3 cloves garlic, peeled and sliced
½ cup water
¼ cup balsamic vinegar
½ cup fresh cranberries
Pinch salt

Clean and cut the stem side off of the Brussels sprouts then cut in half. In a medium sauté pan heat the olive oil; add the Brussels sprouts and sliced onion. Sear well on all sides. Add the garlic and cook until light brown. Add the balsamic vinegar, water and cranberries; cover and cook for about five minutes on low. Brussels sprouts should be tender but not mushy. Add a pinch of salt right before serving.

Serves: 6  Calories: 100  Protein: 2g  Carbohydrate: 10g  Total fat: 5g
Saturated fat: 0.5g  Cholesterol: 0mg  Fiber: 3g  Sodium: 85m

 

Grilled Turkey-Feta Burgers

 

1 tablespoon olive oil
½ small onion, diced
2 cloves garlic, minced
1 pound extra-lean ground turkey
2 ounces feta cheese, crumbled
1 cup packed spinach leaves, chopped small
1/8 teaspoon pepper flakes
¼ teaspoon salt
¼ teaspoon pepper
6 whole wheat buns (optional)

Heat a small pan to medium and add olive oil. When pan is hot, sauté the onion for about 2 minutes.  Add the garlic and stir for an additional minute.  In a large bowl, combine the turkey, onion, garlic, salt, pepper, spinach, and feta cheese; mix well.

Form into 6 patties; chill for about 15 minutes.  Meanwhile, heat an outdoor grill or skillet to cook indoors.  If cooking indoors, add some olive oil to the pan and then add burgers. Cook until 165º.  For outdoor grilling, brush each burger with olive oil and grill for about 5 to 6 minutes per side or until cooked through.  Serve on whole wheat buns with desired accompaniments.

Serves: 6  Calories: 130  Protein: 21 g  Carbohydrate: 2 g  Total fat: 5 g
Saturated fat: 1.5 g  Cholesterol: 35 mg  Fiber: 1 g  Sodium: 240 mg

*Analysis is without the bun.

 

Pecan Berry Oatmeal Bars

 

1 cup rolled oats, old fashioned
1 cup whole wheat pastry flour
½ cup demerara cane sugar
¼ teaspoon sea salt
¼ teaspoon baking soda
½ teaspoon ground cinnamon
¼ cup pecans
¼ cup chopped dried fruit (mixed berries such as cranberries, cherries, and blueberries)
½ cup light olive oil
5 tablespoons fresh squeezed orange juice, divided
½ cup fruit sweetened preserves (cherry, strawberry or blueberry)

Preheat oven to 325°F.  Combine oats, flour, sugar, salt, baking soda, and cinnamon, in a large bowl.  Add oil and 3 tablespoons orange juice, mixing well until all ingredients are fully combined.  Add the pecans and cherries and mix well. Reserve a half cup oatmeal mixture and press the rest into a lightly oiled 8-by-8-inch baking pan.  Mix the remaining 2 tablespoons orange juice with the preserves and spread evenly over the oat mixture in the pan.  Sprinkle reserved oat mixture over the top and press down lightly with fingers.  Bake for 35 minutes or until golden brown and bubbly.  Cool in the pan on a wire rack then cut into bars or squares.  Store the bars in an airtight container in the refrigerator.

Serves 12   Calories: 220  Protein:  2g Carbohydrates:  27g Total Fat: 12g
Saturated Fat: 1.5g  Cholesterol: 0mg   Fiber: 3g  Sodium: 85mg

 

YUM! This fresh mixed baby greens with maple dijon vinaigrette is the perfect dish for a tasty #WellnessWednesday lunch!Get the full recipe and view more great recipes in Oklahoma State University Wellness' Best Bites Cookbook: http://okla.st/1xBwkKy

Posted by Oklahoma State University on Wednesday, March 9, 2016