Ingredients

• 4 eggs
• 4 egg whites
• 1 dash hot pepper sauce
• 1/4 teaspoon black pepper
• 2 tablespoons reduced-fat, shredded cheddar cheese
• 2 teaspoons trans fat free margarine
• 4 slices (about 3 ounces) reduced-sodium, chopped deli ham
• 1/4 cup diced onion
• 1/4 cup diced green pepper
• 4 corn tortillas (heated)
• 4 teaspoons salsa
  

Directions

1. In a medium bowl, whisk together the eggs, egg whites, hot pepper sauce, black pepper, and cheese.
2. Heat the margarine in a medium non-stick pan over medium heat. Add the ham and sauté for 2-3 minutes. Remove the ham from the pan.
3. Add the onions and green peppers to the hot pan, and cook for about 5 minutes. Add the ham back to pan.
4. Reduce the heat to low and add the eggs to pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set.
5. Evenly divide the egg mixture into 4 servings. Spoon each portion of the egg mixture into a tortilla and top each with 1 tsp. salsa. Fold the tortilla to close.

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Ingredients

• 1 tablespoon olive oil
• 1 onion, diced (1 cup)
• 1 red bell pepper, diced (1 cup)
• 2 carrots, diced (1/2 cup)
• 2 teaspoons ground cumin
• 1 pound extra-lean ground beef (90 percent lean)
• One 28-ounce can crushed tomatoes
• 2 cups water
• 1 chipotle chile in adobo sauce, seeded and minced
• 2 teaspoons adobo sauce from the can of chipotles
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper
• One 15.5-ounce can black beans, drained and rinsed
• One 15.5-ounce can kidney beans, drained and rinsed
• One 15.5-ounce can pinto beans, drained and rinsed

Directions
Heat the oil in a large pot or Dutch oven over moderate heat. Add the onion, bell pepper and carrots, cover and cook, stirring occasionally until the vegetables are soft, about 10 minutes. Add the cumin and cook, stirring, for 1 minute. Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink. Stir in the tomatoes, water, chipotle and adobo sauce, oregano and salt and pepper. Simmer, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and cook, partially covered, 20 minutes longer. Season, to taste, with salt and pepper.

The post Three Bean and Beef Chili appeared first on Packard Health.

That saying “eat dessert first,” is completely acceptable with this recipe! Well, we think so anyway. The beauty of this simple dessert for us Michiganders is that both cherries and peaches are (mostly) in season, meaning they’re just that much better and easier to find. Three cheers to Karen Koeppe, in-house food expert, for snagging and sharing this one with us!

The original recipe: https://www.foodnetwork.com/recipes/ellie-krieger/peaches-with-balsamic-cherries-recipe-1917698

Ingredients

• 1/2 pound Michigan cherries, halved and pitted
• 2 tablespoons sugar
• 2 tablespoons good quality balsamic vinegar
• 1 pound Michigan peaches, sliced (can peel if desired)
• 1 scoop vanilla frozen yogurt (optional)

Directions

• In a small saucepan, stir together the cherries, sugar, and balsamic vinegar, and place over medium heat. Bring to a boil and continue to cook for 5 minutes, stirring occasionally.
• In a medium bowl, toss the warm cherries and syrup with the sliced peaches, add a scoop of vanilla frozen yogurt for a real treat!

The post Balsamic Cherries & Peaches appeared first on Packard Health.

Packard Health’s in-house food expert, Karen Koeppe, highly recommends these flavorful kabobs for your summer BBQ. They don’t scream health-conscious – but they are! A personal recommendation from Karen to sweeten things up, adding chunks of fresh pineapple and topping with your favorite bbq or pineapple teriyaki sauce.

Now that your mouth is watering, head here for more detail and tips for this recipe: https://drivemehungry.com/grilled-chicken-sausage-kabobs/

Ingredients

• 5 links smoked chicken sausage cut into 1.5″ pieces
• 2 cups bell peppers red, green, yellow, and orange bell peppers, cut into 1.5″ pieces
• ½ red onion cut into 1.5″ pieces
• 1/3 cup avocado oil
• 1 tablespoon garlic powder
• salt & pepper to taste see Notes for additional seasoning options
• 5 wooden skewers 10″
• chopped parsley to garnish

Directions

• Soak the wooden skewers in a shallow dish to prevent burning on the grill
• Meanwhile, add all the chopped peppers, onions, and smoked chicken sausage into a large bowl. Add the oil, garlic powder, salt & pepper, and any additional seasonings to the bowl and toss them to coat.
• Thread the peppers, onions, and sausage with the skewer. Alternate each piece so that the sausage and vegetables are nicely arranged.
• Heat and grease your grill or grill pan. Cook on each side until you get grill marks, about 3 – 5 minutes depending on how hot your grill is. For the broiler, lay them on a single layer and flip them when you see a nice char (about 2 – 3 minutes).
• Garnish with chopped fresh parsley.

The post Grilled Chicken Sausage Kabobs appeared first on Packard Health.

Here’s an easy-to-make salad from Karen Koeppe, Packard Health’s Nutritionist and Certified Diabetes Educator. This salad is bright and beautiful. The combination of oranges and tomatoes offers a nice, tangy complement to the rich avocado and asparagus flavors. 

The recipe is from the American Diabetes Association “Food Hub” recipe collection, Karen’s go-to source for healthy eating. Check it out: https://www.diabetesfoodhub.org/ 

Ingredients: 

• 1 bunch asparagus
  
• Baby spinach or spring mix greens
  
• 1 large orange, peeled & cut in
  segments
  
• 1 avocado diced
  
• 1 large tomato, cut into 12 pieces
  
• 1 avocado, pitted, peeled & diced
  
• 2 TBSP olive oil
  
• 1 TBSP white balsamic vinegar
  
• 1 TSP maple syrup
  
• 1⁄4 TSP salt
  
• 1⁄4 TSP black pepper 
  
  Directions:

• Place asparagus in a pot of boiling water over high heat. Reduce heat to low and simmer until asparagus is tender, about 10 minutes. Drain asparagus and submerge immediately in a bowl of ice water.
  
• Divide lettuce evenly among six salad bowls or plates.
  
• Combine orange, tomato, and avocado in a medium bowl.
  
• In a small bowl, whisk together olive oil, vinegar, salt, and pepper.
  
• Drain asparagus and add to orange mixture. Pour dressing over orange mixture and stir gently to combine. Spoon mixture on top of greens and serve.
  

The post Orange, Avocado & Asparagus Salad appeared first on Packard Health.

“Has healthy autumn eating ever looked so good?” asks Karen Koeppe, Packard Health’s Nutritionist and Certified Diabetes Educator. 

“Pair it with multi-colored fingerling potatoes,” says Karen. See her tip below. Recipe from The Healthy Living Magazine, Diabetes Forecast 

Pork Tenderloin with Blackberry Sauce 

Ingredients: 

• Parchment paper 
• 2 pork tenderloins (1 lb. each) 
• 1⁄2 tsp Kosher Salt 
• 1⁄2 tsp freshly ground black pepper 
• 11⁄2 Tbsp olive oil 
• 1⁄2 cup no-sugar-added blackberry preserves 
• 1⁄4 cup low-fat, reduced-sodium chicken broth 
• 1 Tbsp red wine vinegar 
• 1 tsp light soy sauce 
• 1 large shallot, peeled and finely minced 
• 1⁄4 cup dry white wine 

Garnish

• 2 Tbsp freshly minced sage 
• 1 Tbsp lemon zest 
• 1⁄2 cup fresh or frozen (thawed and drained) blackberries 

Directions:
1. Preheat oven to 400° F. Line baking sheet with parchment paper; set aside. 

2. Sprinkle pork tenderloins with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Add pork and sear for 5 to 6 minutes. Turn pork and sear for an additional 5 to 6 minutes. Place pork on the prepared baking sheet and roast for 15 to 17 minutes, until desired doneness. 

3. In a small bowl, combine the preserves, broth, vinegar, and soy sauce. 

4. Add the shallot and white wine to the skillet and sauté for 3 to 4 minutes, until the wine is absorbed and you’re scraping up the brown bits as you sauté. Add blackberry sauce and simmer on low heat for 1 to 2 minutes.  

5. Slice the cooked pork and place on a platter. Drizzle the pork with the blackberry sauce and garnish with the sage, lemon zest, and blackberries.

Karen’s Tip: Serve with roasted multi-color fingerling potatoes (1 lb. scrubbed, cut in half length-wise and tossed with 1 Tbsp of olive oil, a bit of kosher salt and ground pepper). Spread on baking sheet (lined with parchment paper) and nestle the pork tenderloins in the middle of the pan, roast together as directed in the recipe at 400 degrees. I check internal temp at 20 minutes, aim for 165 degrees. 

The post Pork Tenderloin with Blackberry Sauce appeared first on Packard Health.

Here’s a super-food salad packed with antioxidants and bright, summery flavors from Karen Koeppe, Packard Health’s Nutritionist and Certified Diabetes Educator.

Pair it with a grilled chicken dish or fish. “I really love it with white balsamic vinegar,” says Karen.  The recipe is from the American Diabetes Association “Food Hub” recipe collection, Karen’s go-to source for healthy eating. Check it out: https://www.diabetesfoodhub.org/

Ingredients:

•  10 oz. fresh baby spinach
• 1 cup diced or sliced strawberries
• 1/2 cup blueberries
• 1 avocado diced
• 1/3 cup finely diced or sliced red onion
• 2 TBSP olive oil
• 2 TBSP white balsamic or champagne vinegar
• 1 TSP honey
• 1/2 large lime – juiced
• 1 clove garlic – minced
• ¼ TSP black pepper

Directions: 

• Place the spinach, strawberries, blueberries, avocado, and onion in a large salad bowl.
• In a small bowl, whisk together the olive oil, vinegar, honey, lime juice, garlic, and black pepper.  Or put all ingredients in jar with lid and shake it up!
• Pour the dressing over the salad and toss to evenly coat.

The post Spinach, Avocado and Summer Berry Salad appeared first on Packard Health.

Karen Koeppe, Registered Dietitian and Certified Diabetes Educator shares a fall favorite. Celebrate apple season with this recipe that’s low in fat, high in “mmmmm!”

Ingredients:

• • 1 cup fat-free vanilla yogurt
  • 1 Tbsp Michigan honey
  • 1/4 teaspoon plus 1/8 teaspoon ground
    cinnamon, divided
  • 2 medium red apples, chopped
  • 1 large Granny Smith apple, chopped
  • 1/4 cup dried cranberries or dried
    Michigan tart cherries
  • 2 tablespoons chopped walnuts or pecans

Directions:

In a large bowl, combine the yogurt, honey and 1⁄4 teaspoon cinnamon. Add apples and dried cranberries (or cherries); toss to coat. Refrigerate until serving. Sprinkle with nuts and remaining cinnamon before serving.

The post Crisp ‘n Crunchy Michigan Apple Salad appeared first on Packard Health.

Packard Health’s Registered Dietician, Karen Koeppe shares a heart-warming chili made with a variety of beans and sweet potatoes before being simmered in spiced and diced tomatoes. It’s a crowd-pleaser, budget-friendly, readily whipped up on the stovetop in under 30 minutes!

Ingredients

• 2 cans (14.5 ounces) diced tomatoes with chilies
• 1 can (14.5 ounces) kidney beans
• 1 can (14.5 ounces) black beans
• 1 can (14.5 ounces) garbanzo beans
• 1 large sweet potato, diced
• 1 large green bell pepper, diced
• 1 large yellow bell pepper, diced
• 3 garlic cloves, minced (My local favorite: Dyer Family Organic Farm Garlic – any variety – available at Argus Farm Stop located at 1200 Packard Rd. http://www.argusfarmstop.com/)
• 1 medium yellow onion, diced
• 2 tablespoons chili powder (can modify according to personal preference)
• 1 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon – Yes!
• Dried red chili flakes, to taste
• 2 cups low sodium vegetable stock

Instructions

1. Saute garlic, onion, diced sweet potato and spices in 1 Tbsp olive oil until soft and fragrant.
2. Add 2 c. vegetable broth, canned tomatoes, beans(drained and rinsed) and diced peppers
3. Bring to a boil, then simmer for 20 minutes until the sweet potatoes are tender
4. Serve chili hot with optional toppings (e.g. sliced green onions, sliced jalapenos, dollops of plain non-fat Greek yogurt)

The post Sweet potato chili for chilly nights appeared first on Packard Health.

Nothing says “springtime” like this dish of colorful, lightly cooked veggies. “Primavera” means springtime in Italian.

Thank you to Karen Koeppe, Packard Health Registered Dietitian and Certified Diabetes Educator for this recipe.

Pasta Primavera    Italian (alla) primavera: In the style of springtime!

Ingredients

•    6 ounces dried linguine (regular or whole wheat)
•    3 tablespoons extra-virgin olive oil
•    2 cups fresh broccoli flowerets (small)
•    1 cup bias-sliced carrots (2 medium)
•    1 medium onion, cut into thin wedges
•    1 c. sliced button or baby portabella mushrooms
•    1-2 cloves garlic, minced
•    1 cup fresh snow pea pods or sugar snap peas
•    1/4 – 1/2 cup cashews, coarsely chopped (optional)
•    1/4 cup dry white wine or organic chicken broth
•    1 teaspoons dried thyme or Italian herbs, crushed
•    1/4 teaspoon freshly ground black pepper
•    1/4 cup grated Parmesan cheese

Directions

1. Cook linguine for 8 to 10 minutes or until tender but still firm. Drain well.
2. Meanwhile, in a large skillet warm the olive oil. Stir in broccoli, carrots, onion, and garlic. Cook and stir over medium-high heat about 3 minutes or until broccoli and carrots are crisp-tender.
3. Stir in snow pea pods or sugar snap peas.  Cook 2 minutes more (do not overcook!)
4. Stir in cooked and drained linguine, cashews, wine or broth, herbs, and pepper. Cover and cook 1 minute more. Sprinkle with Parmesan cheese. Makes 4 main dish servings.

Serve with a baby spinach salad and luscious springtime strawberries for dessert!

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