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The Nutrition Center of Westfield

Recipes

Here are some simple recipes to tr​y out for your next meal and enjoy, featuring photos from clients th​at have shared their ideas.

Breakfa​st

Egg Muffins

Ingredients:

6 eggs

1/2 cup green pepper, chopped

1/4 cup onion, chopped

1/4 tsp salt

1/4 tsp pepper

Directions:

1. Preheat oven to 350 degrees F and grease a muffin pan with non-stick cooking spray. 

2. Whisk together eggs, salt, and pepper in a large bowl.

3. Divide green pepper and onion evenly into 6 muffin tins. Pour egg mixture into each tin, until about 3/4 full.

4. Bake in oven for 20 minutes or until a toothpick comes out clean.

Nutrition Facts (Serving Size: 1 egg muffin):

Calories: 78 calories

Carbohydrates: 2 grams

Protein: 6 grams

Fat: 4 grams

Yogurt Bowl

Ingredients:

3/4 cup Greek yogurt (alternate yogurt optional)

1/2 chopped apple

1 Tbsp pumpkin seeds (optional seed)

2 Tbsp pecans (optional nut)

1/4 cup mixed berries

1/4 cup granola (or cereal optional)

Directions: 

Just put the yogurt into a bowl and add the toppings on top! Yogurt bowls are quick to make and so versatile - you can add whichever toppings you want and enjoy it as a snack or meal. Using Greek yogurt adds additional protein.

Nutrition Facts:

Calories: 420 calories

Carbohydrates: 40 g

Protein: 27 g

Fat: 18 g

Lunch and Dinner

Corn Soup

Ingredients:

1 large sweet onion, chopped

7 cloves garlic, chopped 

4 stalks celery, chopped (about 2 cups)

4 carrots, chopped (about 2 cups)

1 large sweet potato, peeled and chopped

6 cups vegetable broth

1 tsp Mrs. Dash seasoning

1/2 tsp ground black pepper

6 cups frozen sweet corn

6 cups spinach

1 bunch cilantro or parsley, chopped (about 1.5 cups)

2 Tbsp balsamic vinegar

Directions:

1. Cook onions on high heat for a few minutes in a soup pot. Add in water if needed to keep onions from sticking.

2. Add in garlic, celery, carrots, sweet potato, and 1 cup of corn. Continue cooking and stirring vegetables for about 15 minutes.

3. Add the broth and bring soup to a boil, then reduce the heat to a simmer. Cook until vegetables are soft, about 15 minutes. Stir in Mrs. Dash seasoning.

4. Blend the soup with an immersion blender until it thickens. Another option is to transfer the soup to a food processor to process until thickened.

5. Add the rest of the corn, spinach, cilantro or parsley, and balsamic vinegar and heat until corn is thawed and warmed. Serve and enjoy!

Autumn Roasted Vegetables

Ingredients:

2 cups brussels sprouts, halved

1/2 medium red onion, diced

4 Tbsp butter, melted

1 Tbsp lemon juice

3 cups butternut squash, diced into 3/4 inch pieces

2 medium apples

2 Tbsp packed brown sugar

1/4 tsp cinnamon

1/4 tsp ground nutmeg

2/3 cup pecans, chopped

1/3 cup dried cranberries

Salt

Directions:

1. Preheat oven to 400 °F and grease a 9 by 13-inch baking sheet with non-stick cooking spray.

2. Add brussels sprouts and red onions to a large mixing bowl. Pour 2 Tbsp butter and 1 Tbsp lemon juice on top. Toss and season with salt to taste.

3. Transfer to baking sheet and spread vegetables out across the pan.

4. Add squash and apples to the same mixing bowl. Pour remaining 2 Tbsp butter over top and toss. 

5. Sprinkle brown sugar, cinnamon, nutmeg and 1/4 tsp salt over top and toss until evenly coated.

6. Transfer squash and apples to baking sheet and spread in an even layer.

7. Roast in oven for about 40 minutes, until brussels sprouts have slightly browned and squash is shot, tossing once halfway through baking. In the last 3 minutes of baking, sprinkle pecans and cranberries over top.

Egg Roll in a Bowl

Ingredients:

1 lb lean ground pork or lean ground beef

1 bag dry coleslaw mix (shredded cabbage and carrots)

4 cloves of garlic, minced

1 onion, chopped

1 tsp sesame oil

1/4 cup lite soy sauce

1 tsp ginger

Hot sauce, optional

Directions:

1. In a large skillet, cook meat with salt and pepper, to taste. 

2. Drain the meat then add in sesame oil, garlic and onion to skillet. Cook together until onion is softened. 

3. Add in coleslaw mix, soy sauce, and ginger until coleslaw is cooked through. Top with hot sauce if wanted.

Snacks and Desserts

Frozen Yogurt Bark

Ingredients:

2 cups vanilla Greek yogurt (alternate yogurt optional)

1/4 cup strawberries, sliced

2 Tbsp unsweetened coconut flakes

1 Tbsp peanut butter

3 Tbsp granola

1 Tbsp chocolate chips

Directions:

1. Line a baking sheet with parchment paper and pour the yogurt on top. Spread the yogurt out until about 1/2 inch thick.

2. Add the strawberries on top and sprinkle the coconut flakes, granola, and chocolate chips around the yogurt.

3. Place in the freezer for about 2-4 hours or until completely frozen.

4. Remove from freezer and cut into pieces using a sharp knife.

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