Low-Fat Fettuccine Alfredo

INGREDIENTS

  1. 12 ounces fettuccine
  2. 1 head broccoli, cut into florets, stalk peeled and sliced
  3. 1 1/2 cups skim milk
  4. 1 tablespoon unsalted butter
  5. 1 tablespoon flour
  6. 3/4 cup cup freshly grated Parmesan, plus more for serving
  7. kosher salt

DIRECTIONS

  1. Cook the pasta according to the package directions. Drain.
  2. Meanwhile, bring a pot of salted water to a boil and cook the broccoli until tender, 3 minutes. Drain.
  3. Heat the milk and butter in a large saucepan over low heat and slowly whisk in the flour. Simmer until slightly thickened, whisking constantly, 1 to 2 minutes.
  4. Remove from heat and stir in the Parmesan and ½ teaspoon salt. Add the pasta and broccoli and cook, stirring, over low heat until heated through.
  5. Top each serving with extra Parmesan.

By Maureen Callahan, R.D., and Kay Chun

Butternut Squash Thai Curry

Ingredients

-2 cups of cut up butternut squash or other winter squash

-1-2 cups of kale or other greens (optional)

-1 can of coconut milk

-1 1/2 cup of water or chicken broth or vegetable broth

-3 tablespoons of red curry paste (more to make it spicier, less to make it milder)

-If using water add 1 tablespoons of miso paste or your favorite chicken bouillon

-1/2 cup of sliced green onions

-1/2 cup of cilantro chopped

Instructions
Saute butternut squash with a little olive oil over medium high heat until it starts to turn a little brown. If you are using greens or kale add them now and keep sauteing until wilted. Next, Add coconut milk and water/broth along with curry paste. If using miso or bouillon add it at this time. Add green onions and cilantro and bring everything to a boil, reduce the heat and simmer for 10 to 15 minutes until it comes together. 


Serve over brown rice and enjoy!

Caramelized Butternut Squash Soup Recipe

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 3 pounds butternut squash, peeled and cubed
  • 1 large onion, sliced
  • 3 tablespoons butter
  • 1 tablespoon sea salt
  • 1 teaspoon freshly-cracked white pepper
  • 4 cups chicken broth, or more as needed
  • 1/4 cup honey
  • 1/2 cup low fat half and half cream
  • 1 pinch ground nutmeg, or more to taste
  • 2 Tbsp Brown sugar, to taste
  • salt to taste
  • ground white pepper to taste

Directions

  1. Heat olive oil in a large pot over high heat. Cook and stir squash in hot oil until completely browned, about 10 minutes. Stir onion, butter, sea salt, and cracked white pepper into the squash; cook and stir together until the onions are completely tender and beginning to brown, about 10 minutes.
  2. Pour chicken broth and honey over the mixture; bring to a boil, reduce heat to medium-low, and cook at a simmer until the squash is tender, about 5 minutes.
  3. Pour the mixture into a blender no more than half full. Cover and hold lid in place; pulse a few times before leaving on to blend. Puree in batches until smooth.
  4. Stir cream, brown sugar, nutmeg, salt, and ground white pepper into the soup to serve.

Cream of Celery Soup Recipe

  • Prep time: 15 minutes
  • Cook time: 45 minutes
  • Yield: Serves 4 to 5

Taste the raw celery you plan to use in this soup. The celery should be fresh and good on its own, not old or bitter. If you have a particularly tough or bitter bunch of celery, please don’t use it in this soup, find another use for it.

INGREDIENTS

  • 3 tablespoons butter, divided into 2 Tbsp and 1 Tbsp
  • 1 cup chopped onion
  • 1 1/2 cups sliced leeks, white and light green parts only
  • 1 large bunch or 2 small bunches celery (5 cups chopped for the soup, 1 1/2 cups diced for the topping)
  • 2 cloves garlic, minced
  • 2 bay leaves
  • 4 cups chicken stock
  • 1/2 teaspoon to 1 1/2 teaspoons of salt, to taste
  • 1/4 to 1/3 cup of cream
  • Freshly ground black pepper to taste
  • Fresh chopped chives or parsley for garnish

METHODHIDE PHOTOS

1 Sauté onions, leeks, 5 cups chopped celery: Melt 2 tablespoons butter in a thick-bottomed 4 to 5 quart pot on medium heat. Add the diced onion, the leeks, and 5 cups of the chopped celery.

Cook on medium heat for 10 minutes until softened. Add the minced garlic and cook for a minute more.

2 Add stock, bay leaves, salt, then simmer: Add the chicken stock and bay leaves to the pot. Taste for salt and add salt. (If you are using unsalted butter and unsalted stock, you will need to add more salt than you expect, if not, maybe just a little salt will be needed.)

Increase heat to bring to a boil, reduce heat to low and cover to maintain a simmer. Simmer for 15 minutes.

3 Braise remaining celery to soften: While the soup is simmering, prepare the extra celery that will be added later to the soup. In a separate small sauté pan, melt 1 tablespoon of butter on medium heat. Add 1 1/2 cups diced celery to the butter.

Ladle 1/2 cup of the simmering stock from the soup pot into the sauté pan. Simmer on low for 5 or 6 minutes to soften the celery. Set aside.

4 Purée soup: Remove the soup pot from heat, let cool slightly. Remove and discard the bay leaves. Working in batches, purée the soup in a blender, filling the blender no more than a third full at a time (keep your hand on the lid so the hot liquid doesn’t explode). Return the puréed soup to the pot.

5 Stir in the cream and the braised diced celery.

Taste for salt and add more if needed. Sprinkle with freshly ground black pepper and chopped chives or parsley to serve.

Summer Fruit Truffle

1.5-ounce box sugar-free instant vanilla pudding

1-cup light whipped topping

2 cups low fat milk, for pudding

½ cup crushed pineapple (optional), drained

Fresh Blueberries, blackberries or strawberries

1 whole angel food cake, cut into small squares

Instructions

  1. Mix pudding according to direction on the box, using skim milk when following pudding package directions.
  2. Add whipped topping to the mixture and stir well. Fold in crushed pineapple. Stir well.
  3. Layer pudding, cake, and fruit.  Alternate leaving fruit on top. into a 2-quart glass casserole dish.  Refrigerate.

Quinoa Summer Fruit Salad with Ginger Lime Dressing & Sparkling Ginger Tea

We have two quick Summer tasty treats for you!

Our Registered Dietitian, Celines Martinez, shared these two recipes during our Instagram and Facebook Wellness Wednesday live stream. Make sure you check out the videos posted on our social media platforms, @hebninutrition, or click here. Also, make sure to tune in to our live streams every Wednesday at 11 AM ET.

Now lets get into these recipes!

Quinoa Summer Fruit Salad with Ginger lime Dressing

  • 4 cups of fresh fruits, can also use a combination of canned, frozen and fresh fruit.
  • 1/4 cup of fresh lime juice-zest of 1/2 lime
  • 2 tablespoons of honey
  • 1/4 cup of ginger tea, strongly brewed
  • fresh mint 

For this recipe I used blueberries cut up mango and peaches, along with grapes cut in half. 

To make dressing mix lime juice and zest with honey and ginger tea.-pour dressing over fruit and mix, at this point you can let the fruit sit in the dressing for 15 to 30 minutes to create more flavor.

Mix in quinoa to fruit and top with fresh chopped mint. Feel free to add other toppings like sunflower seeds or chia seeds for added protein.

*Note if you plan on making ahead of time wait to add mint at the time of serving since it will turn brown.

Sparkling Ginger Tea

Makes two drinks

  • 1 cup of ginger tea*, strongly brewed
  • Sparkling water or other low calorie carbonated drink-sweetener of your choice. * I recommend the dressing used in the fruit salad (ginger lime dressing). Can also use sweet macerated fruit or your favorite sugar substitute.
  • fresh mint for garnish, optional

Pour 1/2cup of tea into each cup over ice, then add 1/3 cup of sparkling water or low calorie carbonated beverage of choice.

Top with sweetener of choice to taste-use mint for garnish

*ginger tea was boiling 2 inches of fresh ginger root chopped with two cups of water. Boil for 5 minutes let cool completely and strain, keeps in refrigerator for a long time.

Can also brew ginger tea with ginger tea bags or a combination of tea bags and fresh ginger. 

Enjoy!

Turkey Burger

INGREDIENTS

2 lb. ground turkey

1 large egg, beaten

2 cloves garlic, minced

2 tbsp. Worcestershire sauce

4 tbsp. freshly chopped parsley

½ tsp Kosher salt

1 tsp Freshly ground black pepper

1 tbsp. extra-virgin olive oil

½ cup chopped fresh spinach

½ cup chopped onions

¼ cup green or red bell peppers

DIRECTIONS

  1. In a large bowl, mix together turkey, egg, garlic, Worcestershire sauce, and parsley, then season with salt and pepper.  
  2. In a medium skillet over medium heat, heat oil sauté onions, spinach, and bell peppers. Add to ground turkey and mix.  Shape into meat loaf using water to smooth out the meat loaf for better consistency while cooking.  Cook until well done 165 degrees.  Serve  hot

Garlic Cilantro Brown Rice

Ingredients

2 cups of water

6 cloves of garlic, minced

2 tsps of salt

2 bay leaves

1 tablespoon  olive oil or other oil

zest of 1/2 a lime juice from 2-4 limes

1 bunch of cilantro 

4 green onions

Instructions

Bring water to a boil with garlic, salt, bay leaves, oil, and lime zest.

When water starts boiling, add the rice, stir it and close with the lid.

Start a timer for 45 minutes.

Halfway through cooking, water will have mostly evaporated, open lid, and give the rice a quick stir and close back up until cooking is complete.

Once the timer goes off, add the remainder of ingredients; lime juice, green onions, and cilantro.

Mix all ingredients in and enjoy!

Sugar Free Banana Pudding

Ingredients

2 Boxes instant sugar free vanilla pudding
4 cups low fat milk
16 oz. low fat vanilla wafers
2 cups orange juice
6-8 sliced bananas, to be dipped and drained in orange juice

Direction

Slice bananas and dip in orange juice to prevent browning. Drain and set aside. In separate bowl instant sugar free banana pudding with milk and whip until smooth.

In separate bowl instant pudding, with milk and whip until smooth. Add low fat cool whip to pudding, stir and chill.

In a small wine glass, layer on bottom of the glass: Vanilla wafer, Banana, Pudding, repeat until pudding remains on top. Serve Cold.

Serves 12-14/ 1/2 cup servings

Fresh Stop Turns 5

It has been five years since the Fresh Stop Mobile Market was launched to help food insecurity in food desert throughout Central Florida by providing fresh produce at affordable prices. Since its inception, The Fresh Stop has served over 40,000 people and distributed over 75,000 pounds of food.

In celebration of this milestone, Hebni hosted a birthday celebration on January 16th community to come out and celebrate. Attendees were able to take a tour of the Hebni facility and the bus to further learn more about the services offered by Hebni and the bus.  The event featured prizes, food demonstrations, music, and more! It was a fun and exciting event to have the community engage with the bus, and further, learn more about the programs and resources offered.

Make sure to follow us on our social media @thefreshstopbus or log on to our website www.thefreshstopbus.com for more info.