Want some easy recipes for healthful food? How about straightforward recipes that are streamlined into just a few steps? Or would you like some recipes that have been rigorously tested by a professional chef?
If you do, today is your lucky day! Here are 2 3-step recipes that are perfect for client counseling sessions, handouts, and cooking demonstrations. I hope you like them!
- 2 cups white whole wheat flour
- 1 cup warm water
- 1/2 teaspoon active dry yeast
- 1 teaspoon brown sugar
- 1/2 teaspoon olive oil
- 1/2 cup tomato sauce
- 1 teaspoon Italian seasoning
- 2 cups veggies (red peppers, mushrooms, onions, arugula, or your choice)
- 1/2 cup shredded mozzarella cheese
- Make the dough in a bread machine by adding all of the dough ingredients to the machine and mixing on the dough setting. Allow to rise one hour.
- Remove the dough and press onto a lightly sprayed, vented pizza pan or cookie sheet and bake at 425°F for 10 minutes.
- Remove the crust, flipping it in the pan and adding the sauce, followed by the toppings. Place the pizza back in the oven and bake for 10 more minutes, until done.
- Serves 8. Each serving has 139 calories, 3 g fat, 1 g saturated fat, 0 g trans fat, 4 mg cholesterol, 51 mg sodium, 25 g carbohydrate, 4 g fiber, 2 g sugar, and 7 g protein.
- Each serving also contains 2% DV vitamin A, 15% DV vitamin C, 7% DV calcium, and 5% DV iron.
- 2 cups split peas
- 8 cups water
- 1 bay leaf
- 1/4 teaspoon salt
- 2 cups chopped carrots
- 1 cup chopped celery
- 1 cup chopped onion
- 1 large potato, diced
- 1 teaspoon thyme leaves
- 1/2 teaspoon pepper
- Combine split peas, water, bay leaf, and salt in a large kettle.
- Bring to a boil, reduce heat and simmer for 2 hours, stirring occasionally.
- Add the remaining ingredients and continue to simmer until the vegetables are tender, about 30 minutes longer.
- Serves 8. Each 1 and 1/2 cup serving has 89 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 233 mg sodium, 18 g carbohydrate, 6 g fiber, 4 g sugar, and 5 g protein.
- Each serving also contains 108% DV vitamin A, 10% DV vitamin C, 4% DV calcium, and 5% DV iron.
Here's a free handout with the recipe for Classic Split Pea Soup!
For more great resources, check out these bestselling materials from the Nutrition Education Store! Remember, we're here to help you look your very best, right now!
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.