Healthy Recipes Booklet - Horizon OHS

1. Recipe Booklet Try our mouth-watering, healthy recipes for on the go breakfasts and at work lunches: Kefir Blueberry Citrus Smoothie Carrot Breakfast Bliss Balls Chocolatey Chia Overnight Oatmeal Balsamic Quinoa Salad Bean and Barley Soup Healthy Chicken Salad One Pan Mexican Quinoa Mediterranean Lentil Salad

2. Healthy On the Go Breakfast Ideas: 2

3. Kefir Blueberry Citrus Smoothie 1 cup plain kefir (0 or 2% M.F.) 1/2 cup frozen blueberries 1 small navel orange, peeled and cut into chunks 2 tbsp skim milk powder (optional) 1/2 tsp cinnamon 1 tsp ground flaxseeds 1 tsp honey, or to taste Serving size: 1 cup Calories 140 Fat 2 g Saturated fat 1.5 g Carbohydrates 19 g Sugar 13 g Fiber 4 g Protein 11 g NUTRITION FACTS Instructions 1. Place all ingredients into a blender or use an immersion blendera. 2. Blend until smooth. Recipe provided by Carolyn Berry, Registered Dietitian, Medisys Vancouver Clinic. 3

4. Carrot Breakfast Bliss Balls 1 cup cashews 1 cup unsweetened shredded coconut 1 cup roughly chopped carrot 1 cup dates, pitted 1 cup dried apricots 1/2 tsp cinnamon 1/2 tsp vanilla extract Serving size: 1 ball Calories 98 Fat 4 g Saturated fat 1.5 g Carbohydrates 12 g Sugar 7 g Fiber 2 g Protein 2 g NUTRITION FACTS Instructions 1. Place all ingredients into a food processor 2. Blend until the mixture can be formed into balls. Be careful not to over mix, as mixture will be too sticky. 3. Use your hands to roll the mixture into balls. 4. Store in the fridge for 3-4 days or in the freezer for 3-4 months. Recipe provided by Carolyn Berry, Registered Dietitian, Medisys Vancouver Clinic. 4

5. Chocolatey Chia Overnight Oatmeal 1/3 cup large flake oats 1 tbsp chia seeds 2 tbsp cocoa powder (natural, unsweetened) 1/2 tsp cinnamon 2 tbsp raisins 1/2 cup plain, greek yogurt 3/4 cup milk of your choice (I used 1%) 1/2 tsp vanilla extract 2 tsp maple syrup 1/2 banana, sliced Serving size: 1 8oz mason jar Calories 180 Fat 6 g Saturated fat 1 g Carbohydrates 40 g Sugar 10 g Fiber 8 g Protein 10 g NUTRITION FACTS Instructions: 1. Place all ingredients into a mason jar or an airtight container. 2. Stir with a spoon until all ingredients are combined. 3. Put lid on and refrigerate overnight. 4. Enjoy cold in the morning. Prep Time: 5 minutes. Total Time: 5 minutes. Serves: 1 Recipe provided by Carolyn Berry, Registered Dietitian, Medisys Vancouver Clinic. 5

6. Healthy Lunch Ideas for Work: 6

7. Balsamic Quinoa Salad Dressing 2 teaspoons chia seeds 1/4 cup water 1/4 cup balsamic vinegar 2 tablespoons Dijon mustard 4 - 6 cloves garlic, minced 1/8 - 1/4 teaspoon cayenne pepper 1/4 teaspoon fresh ground black pepper 1/2 teaspoon sea salt 1/4 cup extra virgin olive oil Per serving (1/8 of recipe) 333 kcals 13 g protein 13 g fat (3.6 g saturated) 38 g carbs 5.4 g fibre 4 g sugars 500 mg sodium NUTRITION FACTS Salad Olive oil or canola oil 2 shallots, minced 1 red pepper, chopped 3/4 cup sun dried tomatoes, soaked in warm water to soften 1 1/2 cups quinoa, rinsed 1 tablespoon bouillon 2 cups water 1 1/2 cups cooked, drained and rinsed black beans (about 1 can) 4 ounces blue cheese, crumbled (optional) Instructions 1. In a small bowl combine chia seeds and water. Set aside to thicken for 10 to 15 minutes. 2. Once chia and water have formed a gel combine chia gel, balsamic vinegar, mustard, garlic, peppers and salt in a blender. Process until well combined. Slowly add olive oil, and blend until fully emulsified. 3. Meanwhile, oil a medium skillet and heat to medium. Add shallots and red pepper and cook for 8 to 10 minutes, until tender. Add sun dried tomatoes and cook for another three minutes. Remove from heat and allow to cool. 4. Lightly oil a saucepan with a little olive oil and add quinoa. Cook for three to four minutes. Add bouillon and water and bring to a simmer. Reduce to low and cover. Cook on low for 30 to 35 minutes. Remove from heat and place a clean dish towel over the pot. Cover and allow to sit for 10 minutes. Place quinoa on a cookie sheet to cool. 5. In a large bowl combine red pepper, shallot, sun dried tomato, quinoa and black beans. Toss with 1/4 cup of dressing. Sprinkle with blue cheese and drizzle with additional dressing as desired. Recipe adapted from: http://www.cookingquinoa.net/balsamic-quinoa-salad/ 7

8. Bean and Barley Soup 1 cup dried borlotti or pinto beans 1 tablespoon olive oil 2 cups finely chopped red onion 1 cup finely chopped fresh flat-leaf parsley 1/2 cup finely chopped celery 1/2 cup finely chopped carrot 1/2 cup chopped fresh basil 9 cups water 2 cups prepared low-sodium vegetable broth or homemade broth 2 bay leaves 1/3 cup uncooked pearl barley 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon hot sauce 2 tablespoons grated fresh Parmesan cheese Per serving (1/8 of recipe) 169 kcals 8 g protein 2.5 g fat (0.5 g saturated) 30 g carbs 6.5 g fibre 3 g sugars 200 mg sodium NUTRITION FACTS Instructions: 1. Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans. Wipe pan dry with a paper towel. 2. Heat oil in pan over medium-high heat. Add onion, parsley, celery, carrot, and basil; cook 3 minutes, stirring frequently. Add beans, 9 cups water, vegetable broth, and bay leaves; bring to a boil. Reduce heat, and simmer 1 hour and 15 minutes or until beans are tender. Discard bay leaves. 3. Place 3/4 cup beans and 3/4 cup cooking liquid in a blender; process until smooth. Return pureed bean mixture to pan. Stir in barley, salt, pepper, and hot sauce; bring to a boil. Reduce heat, and simmer 30 minutes or until barley is done. Ladle soup into individual bowls; sprinkle with cheese. Recipe adapted from: http://www.myrecipes.com/recipe/bean-barley-soup-10000001142013/ 8

9. Healthy Chicken Salad 1 rotisserie chicken, shredded 1 green apple, coarsely chopped 1/3 cup dried cranberries (unsweetened), or dried blueberries 1/4 cup slivered almonds 1/2 red onion, finely chopped 2/3 cup green grapes, halved 3/4 cup greek yogurt 1 Tablespoon lemon juice salt, pepper and garlic powder, to taste 2 large whole wheat pitas Per serving (1/4 of recipe) 385 kcals 34 g protein 11 g fat (3 g saturated) 38 g carbs 4 g fibre 20 g sugars 184 mg sodium NUTRITION FACTS Instructions 1. Shred rotisserie chicken, set aside. 2. Chop onion, apples and grapes, set aside. 3. In a large bowl, combine all ingredients. Stir to combine. 4. Season to taste and serve in half of a whole wheat pita. Recipe adapted from: http://lemon-sugar.com/2014/01/healthy-chicken-salad.html/ 9

10. One Pan Mexican Quinoa 1 tablespoon olive oil 2 cloves garlic, minced 1 jalapenos, minced 1 cup quinoa 1 cup vegetable broth 1 (15oz) can black beans, drained and rinsed or 1/2 cup prepared dried beans 1 (15oz) can fire-roasted diced tomatoes (low-sodium) or 4-5 fresh tomatoes sliced in half, roasted under the broiler 1 cup corn kernels 1 teaspoon chili powder 1/2 teaspoon cumin Salt and freshly ground black pepper, to taste 1 avocado, halved, seeded, peeled and diced Juice of 1 lime 2 tablespoons chopped fresh cilantro leaves Per serving (1/6 of recipe) 315 kcals 12 g protein 9 g fat (1.2 g saturated) 48 g carbs 8 g fibre 4 g sugars 175 mg sodium NUTRITION FACTS Instructions: 1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute. 2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro. Recipe adapted from: http://damndelicious.net/2014/04/09/one-pan-mexican-quinoa/ 10

11. Mediterranean Lentil Salad 1 cup dried lentils 1 large lemon, zested and juiced 2-3 tablespoons extra virgin olive oil splash red wine vinegar big pinch of coarse salt and fresh ground pepper 2 carrots, small diced 2 celery, small diced handful of chopped kalamata olives 1/2 seedless cucumber, small diced 4 oz crumbled feta Per serving (1/6 or recipe) 282 kcals 12 g protein 12 g fat (4 g saturated) 26 g carbs 4.5 g fibre 3 g sugars 490 mg sodium NUTRITION FACTS Instructions 1. Cook lentils according to directions. 2. Drain lentils well and place in a large glass mixing bowl. Add zest of lemon, juice, olive oil, salt and pepper to lentils and stir. Taste for seasoning and set aside to cool. (You can also put into the refrigerator at this time to finish prepping later. Make sure to add lemon, oil and seasoning before letting cool completely, the lentils will absorb the flavor best while still warm.) 3. Add your diced vegetables (carrots, celery and olives) to your bowl of lentils and combine. If serving immediately add cucumber and feta cheese. If not serving immediately you may want to add those right before serving. Taste for salt and pepper and enjoy! Recipe adapted from: http://aggieskitchen.com/2013/04/16/mediterranean-lentil-salad/?utm_source=feedburner&utm_medium=feed&utm_ campaign=Feed:+aggieskitchen/snNz+(Aggie’s+Kitchen) 11

12. Vancouver • Dawson Creek • Yellowknife • Edmonton • Calgary • Thompson • Sudbury • Toronto • Ottawa • Montreal • Quebec City • Lower Churchill • Voisey’s Bay • Goose Bay • Long Harbour • St. John’s horizonohs.com member of the Medisys Health Group Founded in 1987, Medisys Health Group Inc. is Canada’s leading provider of comprehensive, preventive and corporate healthcare solutions. Our prime objective is to protect clients’ most valuable resource – their employees and their families. With a team of over 750 employees, our group of companies provides clients with unparalleled executive and preventive services, employee wellness, occupational health solutions and comprehensive primary care to meet the needs of corporate clients and individuals alike. Through Canada’s largest coast-to-coast network of wholly-owned clinics, and with over 500 healthcare professionals, we deliver a range of industry leading clinical services and solutions designed to improve health outcomes that help clients live healthier and safer lives wherever they may be – at work, at home, or abroad. medisyshealthgroup.com 12