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HEALTHY RECIPES COOK BOOK
Created by the students of the
Whirlwind: Summer Learning in Motion Program
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TABLE OF CONTENTS
Introduction 3
Appetizers and
Snacks 4
Salads and Soups 6
Sauces andDressings 9
Meat Main Courses 12
Poultry Main
Courses 14
Fish Main Courses 16Vegetarian Main
Courses 19
Side Dishes 21
Desserts 23
Eating Tips 26Snacking Tips 27
Index 28
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This cook book was developed by the students in the2011 Whirlwind: Summer Learning in Motion program.The students ranged from ages 10-14 and were goinginto grades 6-8.
The theme for the 2011 program was food and fitness.We learned how to keep ourselves healthy by makingsmarter food choices and by finding types of exercisethat we enjoy doing.
One of the projects we did was create a cook book thatcontains recipes that are easy for kids to do on theirown and are delicious and healthy.
We hope you enjoy learning how to make healthymeals for yourself and your family!
WELCOME TO OUR COOK BOOK!
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APPETIZERS AND SNACKS
HEALTHY HUMMUSIngredients Directions c. plain, low-fat yogurt 1. Combine all ingredients in a food
processor or blender
2. If you need more liquid to make it a
smoother consistency, add more
yogurt.
3. Chill the dip in the refrigerator and
serve with pita wedges or cut up
vegetables.
1 Tbsp. lemon juice
1 tsp. olive oil tsp. salt
tsp. paprika
1/8 tsp. pepper
1 can chickpeas, drained and rinsed
1 Tbsp. fresh parsley, chopped
PIZZA NACHOSIngredients Directions2 oz. baked, low-fat tortilla chips, about 26
chips
1. Preheat the broiler. Arrange the tortilla
chips in a single layer on a pizza pan or
small jelly-roll pan.
2. Drizzle with the tomato sauce and
sprinkle with oregano. Top with
mozzarella and parmesan cheeses and
other toppings.
3. Broil until the chips just start to brownand the cheese starts to melt, about 1
minute.
c. marinara sauce
tsp. dried oregano
c. shredded, part-skim mozzarella cheese
2 tsp. grated parmesan cheese
Any other pizza toppings you like- veggies,
olives, hot peppers, etc.
FRESH TOMATO SALSAIngredients Directions3 tomatoes, chopped 1. In a medium bowl, stir together
tomatoes, onion, jalapenos, cilantro,
salt and lime juice.
2. Chill for one hour in the refrigerator
before serving. Serve with whole grain
tortilla chips or vegetables. Also makesa great topping for chicken.
c. onion, finely diced
2 jalapeno peppers, finely chopped
c. fresh cilantro, chopped
1 tsp. salt
2 tsp. lime juice
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RANCH POPCORNIngredients Directions8 c. plain, popped popcorn (not butter
flavored)
1. Place the popcorn in a large bowl andspray with butter flavored cooking
spray, tossing the popcorn well.
2. In a small bowl, whisk together the dry
buttermilk, salt, onion powder, dry
mustard, garlic powder and pepper.
Sprinkle over the popcorn, tossing until
well coated.
1 serving butter flavored cooking spray
2 Tbsp. dry buttermilk
Tbsp. salt
tsp. onion powder
tsp. dry mustard
tsp. garlic powder
tsp. white pepper, (optional)
CORNBREADIngredients Directions
1 c. uncooked cornmeal, yellow 1. Preheat oven to 400 degrees. Coat an8-inch square cake pan with cooking
spray.
2. Combine cornmeal, flour, baking
powder, salt and baking soda in a large
bowl. Mix well with a fork, then make a
well in the center, set aside.
3. Combine creamed corn, buttermilk,
egg whites and oil in a medium bowl.
Mix until blended. Fold mixture gently
into dry ingredients; mix until blended.
Pour batter into prepared pan and
smooth the top.
4. Bake until a toothpick inserted near
the center comes out clean, about 20
minutes. Allow to cool for 10 minutes.
Remove from pan and cut into squares.
1 c. all purpose flour
1 tsp. baking powder
Tbsp. salt
tsp. baking soda
14 oz. cream-style corn, canned
c. buttermilk
2 large egg whites
2/3 Tbsp. corn oil
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SALADS AND SOUPS
CHICKEN TACO SALADIngredients Directions2 Tbsp. olive oil 1. Heat olive oil in a large skillet. Add the
onions, bell peppers, garlic and
jalapeno and saut until tender, 3-4
minutes.
2. Add the chicken and saut till
browned, breaking it up with the back
of a spoon as you cook. Stir in the chili
powder and cumin and let it toast.
3. Add the beans and let it cook till
warmed through. Mix the yogurt and
salsa together in a small bowl.
4. Toss the chopped lettuce, tomatoes,chips, cheese, cilantro, chicken and
bean mixture all in a large bowl anddress with the yogurt and salsa
mixture.
onion, finely chopped
1 red bell pepper, seeded and finely chopped2 cloves garlic, chopped
jalapeno, seeded and finely chopped
1 lb. ground chicken
1 Tbsp. chili powder
1 tsp. ground cumin
1 can kidney beans, drained and rinsed
c. plain, low-fat yogurt
c. chunky salsa, can be homemade or jarred
1 heart of romaine lettuce, chopped1 c. cherry tomatoes, halved
1 c. hand-crushed, baked, low-fat tortilla chips
1 c. reduced fat Mexican cheese blend
1 small handful cilantro leaves, chopped
TEX-MEX SWEET AND RED-POTATO SALADIngredients Directions1 lb. red potatoes, cut into 1 in. cubes 1. Preheat the oven to 425 degrees. Spray
a large roasting pan with nonstick
spray. Combine the potatoes with 2
tsp. of the oil in a bowl and arrange in
a single layer on the pan. Roast for 35-
40 minutes, tossing occasionally.
2. Meanwhile, heat the 2 other tsp. of oilin a large skillet over med. heat. Add
onions and cook till golden and tender,
12-15 min. Add to potatoes.
3. Combine mayo, cilantro, zest, salt,
cumin and cayenne in a small bowl.Add to potato/onion mixture and stir
well. Serve warm or at room
temperature.
1 lb. sweet potatoes, peeled, cut into 1 in.
cubes
4 tsp. olive oil
2 med. onions, chopped
6 Tbsp. fat-free mayo
3 Tbsp. fresh cilantro, chopped
1 tsp. lemon zest, grated
tsp. salt
tsp. ground cumin
1/8 tsp. cayenne pepper
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PASTA SALADIngredients Directions1/3 c. extra virgin olive oil 1. Cook pasta according to package
directions; drain. Rinse pasta with cold
water; drain again and set aside.
2. In a small bowl, prepare dressing by
mixing oil, lemon juice, oregano,
mustard, salt, pepper and garlic; setaside.
3. In a large bowl, combine cooked pasta
and vegetables; pour in dressing and
toss thoroughly to coat. Cover and chill
about 2 hours.
c. fresh lemon juice
1 tsp. dried oregano
1 Tbsp. Dijon mustard
tsp. salt
tsp. black pepper
2 cloves garlic, minced
2 oz. black olives, sliced, about 10 medium
1 medium green bell pepper, seeded and
chopped
1 medium red bell pepper, seeded and
chopped
c. cherry or grape tomatoes, halved
1 c. frozen peas, thawed
CLASSIC CHICKEN NOODLE SOUPIngredients Directions2 lbs. skinless, chicken thighs, trimmed of all
visible fat
1. Bring chicken, water, carrots, celery,
onions, garlic, parsley, thyme, bay
leaves, salt and pepper to a boil in a
large stock pot. Reduce heat and
simmer, covered until chicken is
cooked and vegetables are tender,about 45 minutes. Discard the parsley,
thyme and bay leaves.
2. Remove the chicken and skim any fat
from the top of the soup with a large
spoon. Add the noodles and return the
soup to a boil. Reduce heat and
simmer about 5 minutes or till noodles
are tender.
3. When cool, remove chicken from
bones. Cut chicken into chunks and
return to the soup.
6 c. water
5 medium carrots, cut into 2 in. pieces
3 medium stalks celery, cut into 1 in. pieces
2 medium onions, cut into 8 wedges2 cloves garlic, minced
3 sprigs parsley
2 sprigs thyme
2 bay leaves
1 tsp. salt
tsp. black pepper
2 c. uncooked egg noodles
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BAKED POTATO SOUPIngredients Directions1 bulb garlic, inch slice taken off top 1. Preheat oven to 400 degrees. Wrap
entire garlic bulb tightly in foil and
place garlic and potatoes in the oven
(they dont need to be on a pan).
2. Bake garlic until soft when squeezed,
about 45 min.; remove from oven andlet cool. Continue baking potatoes until
tender when pierced, about 15
minutes more. Let potatoes cool.
3. Cook bacon in a large, nonstick skillet
over medium-high heat until browned.
Place on paper towels and drain fat,
chop bacon.
4. Unwrap garlic and squeeze pulp from
bulb with hands into a large saucepan.
Peel potatoes and add to pan, mashwith a potato masher till smooth.
Gradually stir in broth, thyme, salt and
pepper until blended, place saucepan
over med. heat and cook until hot,
stirring occasionally, 5-10 min.
5. Spoon 1 1/3 c. of soup into each of 6
bowls. Top each w/ 1 Tbsp. sour
cream, 1 Tbsp. cheese, 1 Tbsp. bacon
and 1 Tbsp. scallions.
3 lbs. uncooked potatoes, rinsed and pierced
with a fork
6 slices uncooked turkey bacon
4 c. reduced-sodium chicken broth
1 Tbsp. thyme
tsp. salt
tsp. black pepper
6 Tbsp. reduced-fat sour cream
6 Tbsp. low-fat, shredded cheddar cheese
6 Tbsp. scallions, sliced
BROCCOLI-CHEESE SOUPIngredients Directions2 tsp. olive oil 1. Heat oil in large saucepan over med-
high heat. Add onion and cook 3
minutes until soft. Add broccoli and
broth and bring to a boil. Reduce heat
to med. and simmer 3 minutes till
broccoli is tender.
2. Reduce heat to low, add cheese andstir until it melts; stir in milk and garlic
powder.
3. Whisk together water and cornstarch.
Add mixture to pan and simmer 2
minutes until thick.
c. onions, minced
16 oz. frozen, chopped broccoli
29 oz. chicken broth
4 oz. light, reduced-fat Velveeta cheese, cubed
skim milk
tsp. garlic powder
c. water
c. cornstarch
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SAUCES AND DRESSINGS
PIZZA SAUCEIngredients Directions1 tsp. olive oil 1. Heat oil in a large skillet, add onion and
saut over med. heat till tender, about
5 minutes.
2. Add garlic and cook for an additional
minute. Increase heat to high and add
wine, deglaze the skillet and stir until
almost all the liquid evaporates.
3. Add tomatoes, parsley, salt and
pepper, reduce heat to low and
simmer for 30 minutes.
1 large onion, chopped
3 garlic cloves, minced c. Cabernet Sauvignon
28 oz. can crushed tomatoes
2 Tbsp. flat leaf parsley, chopped
tsp. kosher salt
tsp. black pepper
SPAGHETTI SAUCE WITH MEATIngredients Directions lb. lean ground beef 1. Spray a large, nonstick skillet with
cooking spray and set over med.-high
heat. Add the beef and cook, stirring
frequently to break it up, until
browned, 5-8 minutes.
2. Add the onion and garlic; cook, stirring
occasionally until softened, about 5
min.
3. Stir in the mushrooms, tomatoes,
tomato paste, basil and oregano; bring
to a boil.4. Reduce the heat and simmer, covered,
10 minutes. Add the milk and cook,
uncovered until the sauce is thickened,
about 15 minutes longer. Stir in the
salt and pepper. Serve over pasta.
1 medium onion, finely chopped
2 cloves garlic, minced
3 c. mushroom caps, sliced
14 oz. can diced tomatoes
1Tbsp. tomato paste
tsp. dried basil
tsp. oregano
c. skim milk
tsp. salt
tsp. black pepper
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CHEDDAR CHEESE SAUCEIngredients Directions c. fat-free evaporated milk 1. Whisk together the evaporated milk
and flour in a small saucepan until
smooth. Whisk in the low-fat milk,
mustard and salt. Bring to a simmer
and cook, stirring frequently, until
sauce is thickened, 4 minutes.2. Stir in cheddar cheese and pepper.
Remove from heat and stir until the
cheese has just melted and the sauce is
smooth. Serve at once. Serve over
pasta, vegetables or add a bit more
flour to serve over low-fat tortilla
chips.
3 Tbsp. all-purpose flour
c. low-fat milk
2 tsp. Dijon mustard
tsp. salt
c. low-fat shredded cheddar cheese
tsp. black pepper
ALFREDO SAUCEIngredients Directions1 tsp. olive oil 1. Put olive oil into a medium saucepan
and turn on med.-high heat, add garlic
and onion and cook until soft.
2. Stir in broth and milk. Bring to a boil,
stir in combined cornstarch and water.
Simmer, uncovered, until thickened
slightly, about 5 minutes.
3. Just before serving, add parmesan to
sauce and cook, stirring until cheese is
melted, about 2 minutes.
1 small red onion, finely chopped
2 cloves, garlic, crushed
6 Tbsp. vegetable broth
c. fat-free evaporated milk
1 tsp. cornstarch
1 Tbsp. water
oz. grated parmesan
EASY SWEET AND SOUR SAUCEIngredients Directions1/3 c. rice vinegar 1. Place rice vinegar, brown sugar,
tomato ketchup and soy sauce into a
small saucepan, mix together and bring
to a boil.2. Add cornstarch and water mixture and
stir all ingredients together until sauce
has thickened to desired consistency.
4 Tbsp. brown sugar
1 Tbsp. tomato ketchup
2 tsp. cornstarch dissolved in 4 tsp water1 tsp soy sauce
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MEAT MAIN COURSES
MEATLOAF AND VEGETABLESIngredients Directions3 slices white bread, cut into 1 in. squares 1. Place the bread in a large bowl and
pour the milk over it. Let stand 10 min.
2. Coarsely chop one carrot and cut the
remaining carrots into 2 in. chunks.
Coarsely chop half of one onion and
slice the remaining onions. Set aside
carrot chunks and sliced onions
3. Place the chopped carrot, chopped
onion and celery in a food processor;
pulse until finely chopped. Transfer to
bowl w/ bread mixture.
4. Add turkey, egg and salt; mix withhands until combined. Shape the
mixture into an oval loaf and place in aslow cooker.
5. Arrange potatoes, mushrooms,
reserved carrot chunks, and onion
slices around meatloaf. Cover and cook
until the meat and vegetables are fork
tender, 4-5 hours on high or 8-10 hours
on low.
6. Transfer meatloaf to a platter and cut
into 6 slices. Spoon the vegetables
around the meatloaf.
1/3 c. skim milk
3 med. carrots2 small onions
1 stalk celery, coarsely chopped
1/2 lb. ground turkey breast
lb. lean ground beef
1 large egg
tsp. salt
6 small uncooked red potatoes, scrubbed and
halved
lb. mushrooms, sliced
PEPPERONI PIZZAIngredients Directions1 premade pizza crust 1. Preheat oven to 400 degrees. Spray a
pizza pan or stone with cooking spray
and place crust on it. Spread sauce on
it to within about an inch of the edge
of the crust.
2. Top with parmesan cheese and themozzarella. Arrange pepperoni on
crust and top with the rest of the
mozzarella. Bake until crust is crispy
and cheese is lightly browned, 12-15
minutes. Serve with salad.
c. pizza sauce
c. parmesan cheese
1 c. part-skim mozzarella
16-18 pcs. Turkey pepperoni
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LAMB BURGERSIngredients Directions1 lb. ground lamb 1. Combine all ingredients in a large bowl
and mix with hands until all ingredients
are incorporated.
2. Form patties from the meat mixture
that are approximately the size of your
palm.
3. Either grill the patties or bake them at
350 degrees for 20-25 minutes. Serve
on a bun with mixed vegetables or
salad.
tsp. salt
tsp. pepper1 tsp garlic powder
1 tsp. low sodium soy sauce
POT ROAST WITH GRAVYIngredients Directions1 tsp. sweet paprika 1. Preheat oven to 325 degrees. In small
bowl, combine paprika, sugar, salt and
pepper; rub all over meat.
2. Coat Dutch oven with cooking spray
and place over med.-high heat. Sear
meat until well browned on outside
(including edges), about 3-5 mins. per
side; remove meat and set aside. Add
onions, carrots, bay leaves and water
to pot, scraping bottom of pot to
incorporate pan drippings. Place meat
on top of vegetables and cover tightly,
place in oven and cook for 2 hours.
3. Remove pot roast, cover in foil and set
aside. Working in batches, processvegetable mixture in a blender until
smooth, pour of gravy back into pot,
carefully place meat on top and pour
remaining gravy over meat. Cover pot
and put back in the oven and cook one
more hour.
1 Tbsp. dark brown sugar
1 tsp. salt
1 tsp. black pepper
3 lb. lean beef brisket, trimmed and patted dry
3 sprays olive oil cooking spray
2 onions, sliced
3 small carrots, sliced
2 bay leaves
c. water
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POULTRY MAIN COURSES
CHICKEN JAMBALAYAIngredients Directions1 spray, cooking spray 1. Coat a large, nonstick saucepan with
cooking spray. Over high heat, saut
sausage until crispy on edges. Add
onion, celery and green pepper; saut
until tender.
2. Reduce heat and stir in cayenne,
thyme, salt, pepper and garlic; saut
until garlic is fragrant.
3. Stir in chicken, tomatoes, broth and
rice. Bring to a simmer, cover and let
cook until rice is tender, about 20
minutes.
2 oz. turkey sausage, chopped
1 large onion, chopped1 stalk, celery, chopped
1 small green bell pepper, chopped
tsp. cayenne pepper
tsp. dried thyme
1 tsp. salt
tsp. black pepper
2 cloves garlic, minced
2 chicken breasts, roasted, without skin,
cubed
28 oz. can whole plum tomatoes, peeled w/juice
2 c. fat-free chicken broth
1 c. uncooked long-grain white rice
SPICY OVEN FRIED CHICKENIngredients Directions c. low-fat buttermilk 1. Preheat the oven to 425F. Line a roasting
pan with foil; spray the rack of the roasting
pan with nonstick spray and place it in the
pan. Combine the buttermilk and hot
pepper sauce in a 9 x 13-inch baking dish.
Place the chicken in the buttermilk
mixture, turning to coat; set aside.
2. Combine the bread crumbs, almonds, salt,
and pepper on a shallow plate. Dip the
chicken into the crumb mixture, turning to
coat all sides. Discard the excess
buttermilk mixture and bread crumb
mixture. Place the chicken on the rack;
lightly spray the chicken with nonstickspray.
3. Bake 20 minutes, then lightly spray thechicken again with nonstick spray. Bake
until the chicken is golden and an instant-
read thermometer inserted in a thigh
registers 180F, about 25 minutes longer.
2 tsp. hot sauce8 skinless, bone-in chicken thighs
c. dried bread crumbs, seasoned
c. almonds, ground
tsp. salt
tsp. black pepper
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BAKED CHICKEN NUGGETSIngredients Directions1 tsp. salt 1. Preheat oven to 425 and spray a
baking sheet with cooking spray. Put
olive oil in one bowl and combine thebreadcrumbs, panko and parmesan
with a fork in another bowl.
2. Season the chicken with salt and
pepper, put in the bowl of olive oil and
mix well so the oil coats the chicken.
3. Put a few chunks of chicken at a time
in the breadcrumb mix to coat, then on
the baking sheet. Lightly spray the top
of chicken with cooking spray. Bake 8-10 min. Turn over and cook another 4-
5 min or until cooked through.
1 tsp. black pepper
2 tsp. olive oil1/8 c. panko breadcrumbs
6 Tbsp. Italian seasoned breadcrumbs
2 Tbsp. grated parmesan
16 oz. chicken breast w/out skin and bone, cut
into bite-sized pieces
TURKEY LETTUCE WRAPSIngredients Directions1 tsp. canola oil 1. Heat canola oil over medium heat in a
large nonstick skillet. Lightly saut red
onion until it begins to soften, about 5
min.
2. Add turkey and break apart with
spatula. Continue to cook until no
longer pink, about 5-7 min. Drain any
juice or fat and turn off the heat,
cooking meat for 5 min.
3. Add fish sauce, soy sauce and limejuice to turkey and stir. Taste for
seasoning and put in a serving bowl.
4. To serve, put c. of meat in a lettuce
leaf and top with green onions,
jalapeno pepper slices, a pinch of
cilantro and mint and a sprinkle of
peanuts. Serve with hot rice.
red onion, minced
1 lb. ground white meat turkey
3 Tbsp. fish sauce
3 Tbsp. soy sauce
3 juiced limes
1 bunch green onions, thinly sliced
2 jalapenos, seeded and thinly sliced
c. chopped cilantro
c. chopped mint
c. chopped peanuts
Romaine lettuce leaves
Cooked rice
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FISH MAIN COURSES
CALIFORNIA SUSHI ROLLSIngredients Directions2 c. water 1. Bring the water and rice to a boil in a
medium saucepan. Reduce the heat
and simmer, covered, until the rice is
tender and the liquid is absorbed,
about 20 minutes. Transfer the rice to
a large bowl. Stir in the vinegar and
sesame seeds. Let stand until cool
enough to handle.
2. Meanwhile, to prepare the wasabi
dipping sauce, whisk together the
warm water, soy sauce, wasabi
powder, sesame oil, and grated ginger
until blended. Set aside.
3. Place a sheet of nori lengthwise, shiny-side down, onto rolling mat. Dampen
hands with water and spread 1 cup of
the rice mixture onto the nori, leaving
a 1/2-inch border across the top. Make
a 1/4-inch-deep indentation crosswise
along the center of the rice; place one-
quarter each of the cucumber,
avocado, and surimi into the groove of
the rice.
4. Hold the filling in place with yourfingers as you curl the mat forward
with your thumbs until the two ends of
the nori overlap, forming a cylinder.
Applying gentle but even pressure to
the mat, remove the roll from the mat.
Cut into 6 pieces with a very sharp
knife, moistening knife with water
between each cut. Repeat with the
remaining nori, rice, cucumber,
avocado, and surimi. Serve rolls with
the dipping sauce and pickled ginger (if
using).
2 c. sushi rice, rinsed
c. rice vinegar, seasoned1 Tbsp. sesame seeds, toasted
3 Tbsp. warm water
2 Tbsp. low sodium soy sauce
2 tsp. wasabi powder
1 tsp. dark sesame oil
1 tsp. ginger root, grated and peeled
4 sheets nori seaweed
med. cucumber peeled and cut into thin strips
med. avocado, peeled, pitted and cut into thin
strips4 oz. surimi, cut into thin strips
1 Tbsp. Eden pickled, sliced ginger with shiso leaves,
optional
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TUNA NOODLE CASSEROLEIngredients Directions12 oz. uncooked egg noodles 1. Preheat oven to 350 degrees. Cook
noodles according to package
directions without added fat or salt;
drain and transfer to a large bowl. Fold
in tuna, mushrooms and peas.
2. Whisk sour cream, mayonnaise,
mustard, parsley, salt and pepper
together in a separate bowl; fold into
noodle mixture. Transfer to a 4-quart
casserole dish; top with cheese. Bake
until top is golden and bubbly, about
30 minutes. Yields about 1 cup per
serving.
12 oz. water-oacked tuna fish, drained
2 c. button mushrooms, sliced1 c. frozen green peas, thawed
16 oz. fat-free sour cream
c. fat-free mayo
2 tsp. Dijon mustard
2 tsp. fresh parsley, chopped
tsp. salt
tsp. black pepper
c. shredded reduced fat Monterey-Jack
cheese
FISH AND CHIPSIngredients Directions2 med. uncooked potatoes, peeled and cut
into 8 wedges each
1. Preheat oven to 400 degrees. Coat twolarge baking sheets with cooking spray.
2. Place potato wedges on one baking
sheet and lightly coat with cooking
spray; season to taste with salt and
pepper. Bake until golden brown and
tender, about 45 minutes.3. Whisk milk and mustard together in a
shallow dish. Place bread crumbs in
another shallow dish and put flour in a
third shallow dish.
4. Season both sides of fish with salt and
pepper. Place fish in flour and turn to
coat. Place fish in bread crumbs and
turn to coat.
5. Transfer fish to second prepared
baking sheet and lightly coat with
cooking spray. Bake fish until fork-
tender, about 10 to 15 minutes. Serve
fish and potato wedges with vinegar on
the side.
tsp. salt
tsp. black pepper
c. skim milk
1 Tbsp. Dijon mustard
c. seasoned bread crumbs
c. all-purpose flour
20 oz. uncooked cod, four 5 oz. fillets
4 Tbsp. red wine vinegar
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FISH STICK TACOSIngredients Directions8 frozen, breaded fish sticks 1. Cook fish sticks according to package
directions. Wrap tortillas in aluminum
foil and warm in a 350 degree oven for
about 10 minutes.
2. Top each tortilla with 2 fish sticks, 1
tablespoon of sour cream, 2tablespoons of salsa, 1/2 cup of
lettuce, 1/4 of the tomato and 2
tablespoons of cheese; roll up tortillas
and serve.
4 large, burrito-size, wheat flour tortillas
c. light sour cream
c. salsa
2 c. lettuce, shredded
1 large tomato, chopped
c. low-fat shredded cheddar cheese
CAJUN FISHIngredients Directions1 lb. uncooked baby potatoes, halved 1. Boil potatoes until tender, drain and
toss with c. Italian dressing.2. Combine Cajun seasoning and
flour. Coat fish fillets with this
mixture and shake off excess.3. Heat oil in a medium frying pan and
pan-fry fish until browned andcooked through, about 3 minutes oneach side.
4. Toss lettuce with c. extradressing and place on 4 servingplates. Set fish on top of lettuce andarrange warm potatoes aroundplates. Serve with lemon wedges.Sprinkle with extra Cajun
seasoning, if desired.
c. light Italian salad dressing
2 Tbsp. Cajun seasoning
c. all-purpose flour1 lb. whitefish fillet
1 tsp. olive oil
head Romaine lettuce, dried and torn into
bite-size pieces
c. light Italian salad dressing
1 medium lemon, cut into wedges
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VEGETARIAN MAIN COURSES
15 MINUTE VEGETARIAN CHILIIngredients Directions1 tsp. canola oil 1. Heat oil in a large, nonstick, heavy-
bottomed pot over medium heat. Add
garlic; cook, stirring frequently, until
aromatic, about 2 minutes. Add
tomatoes, beans, corn, tomato sauce,
chili powder, oregano, red pepper
flakes, onion and pepper; stir well.
2. Increase heat to high and bring chili to
a boil; cook, stirring frequently, until
chili is thick and flavors are
concentrated, about 5 minutes. Spoon
into serving bowls and sprinkle with
cheese.
1 clove garlic, minced
14 oz. stewed tomatoes15 oz. can kidney beans, drained and rinsed
15 oz. can yellow corn, drained
15 oz. can tomato sauce
1 Tbsp. chili powder
tsp. dried oregano
tsp. crushed red pepper flake
c. dehydrated onion flake
tsp. black pepper
4 Tbsp. low-fat, shredded sharp cheddar
cheese
EGGPLANT PARMIGIANAIngredients Directions1/3 c. Italian seasoned bread crumbs 1. Preheat oven to 350F. Coat a 9 X 13-
inch baking dish with cooking spray; set
aside. Combine bread crumbs, Parmesancheese, Italian seasoning and garlic
powder in a medium-size bowl; set
aside. Remove skin from eggplant and
trim off ends; slice eggplant into 1/2-
inch-thick slices.
2. Dip eggplant first into egg whites andthen into bread crumb mixture. Bake
eggplant on a nonstick cookie sheet until
lightly browned, about 20 to 25 minutes,
flipping once.
3. Place a layer of eggplant on bottom ofprepared baking dish, then add 1/3 of
tomato sauce and 1/3 of mozzarella
cheese. Repeat with 2 more layers in
same order. Bake until cheese is melted
and sauce is bubbling, about 10 minutes
more. Slice into 4 pieces and serve.
1 Tbsp. grated parmesan cheese
1 tsp. Italian seasoning tsp. garlic powder
1 medium, raw eggplant
2 large egg whites, lightly beaten
1 c. canned tomato sauce
c. part-skim, shredded mozzarella cheese
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SPINACH AND CHEDDAR FRITTATAIngredients Directions4 large eggs 1. Preheat oven to 400 degrees. In a large
bowl, beat together eggs and egg
whites; stir in spinach, scallion, salt and
pepper.
2. Coat a 12-inch ovenproof nonstick
skillet with cooking spray; heat skilletover medium heat. Pour egg mixture
into skillet and cook until partially set,
about 5 minutes.
3. Sprinkle cheese over eggs. Place skillet
in oven and bake until cheese softens
and eggs firm up, about 5 minutes.
Remove from oven and let stand 1
minute before cutting into 8 wedges.
2 large egg whites
1 c. fresh baby spinach leaves, chopped
2 Tbsp. scallions, finely chopped
tsp. salt
tsp. black pepper
c. fat-free, shredded cheddar cheese
VEGETABLE CHOW MEINIngredients Directions1 clove garlic, minced 1. Heat a nonstick wok coated with
cooking spray and saut garlic and
ginger. Add leek, carrot, zucchini and
water chestnuts and stir-fry for 3 to 4
minutes. Remove and set aside.
2. Coat wok with cooking spray and stir-fry mushrooms and tofu until
browned. Remove and set aside.
3. Coat wok with cooking spray and cook
half the noodles, stirring often. Repeat
with remaining noodles. Return
vegetables, mushrooms and tofu to
wok, toss and heat through. Serve
sprinkled with cilantro
1 tsp. ground ginger
1 medium leek, trimmed and sliced
1 medium carrot, peeled and sliced
1 medium zucchini, trimmed and sliced
1 c. canned water chestnuts, drained
2 c. mushrooms, sliced
14 oz. firm tofu, cut into in. cubes, (optional)
4 c. cooked spaghetti
2 Tbsp. cilantro, chopped
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SIDE DISHES
SWEET POTATO FRIESIngredients Directions2 lbs. sweet potatoes, large, scrubbed 1. Preheat oven to 450 degrees. Halve
the potatoes and cut into inch
wedges. Toss with oil, salt and pepper
in a medium bowl.
2. Arrange the potatoes in a single layer
on a nonstick baking sheet. Bake,
turning once, until brown and crisp,
about 35 minutes.
1 Tbsp. olive oil
tsp. salt tsp. black pepper
APPLESAUCEIngredients Directions2 apples, peeled, cored and shredded 1. Place shredded apples in a medium
saucepan over med.-low heat. Sprinkle
with cinnamon, then add water and
cook until the apple bits become soft
and mushy.
2. Stir in brown sugar and mix well
1 tsp. ground cinnamon
c. water
3 Tbsp. brown sugar
GARLIC MASHED POTATOESIngredients Directions4 large, uncooked potatoes, peeled and cut
into 2 in. chunks
1. Place potatoes and garlic in largesaucepan; fill with enough water to
cover them.
2. Set pan over high heat; bring to a boil.
Boil until potatoes are fork-tender,
about 8 mins.; drain and return
potatoes and garlic to pan. Add sourcream, stir and then mash mixture
until almost smooth. Stir in buttermilk.
Fold in parsley, season to taste with
salt and pepper.
8 cloves garlic, peeled
1 c. light sour cream
c. buttermilk
c. fresh parsley, chopped
tsp. salt
tsp. black pepper
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DESSERTS
COOKIES AND CREAM MILKSHAKEIngredients Directions2 c. fat-free, vanilla frozen yogurt 1. Place yogurt, milk and mint extract in a
blender; blend until smooth and
creamy. Add cookies; blend for a few
seconds until combined.
c. skim milk
1/8 tsp. mint extract, (optional)4 cream-filled, chocolate sandwich cookies
LEMON SORBETIngredients Directions1 lemon peel, finely diced 1. In a saucepan, stir together the diced
lemon peel, 1 cup of water and sugar.
Bring to a boil, reduce heat to med.
and simmer for 5 mins. Remove from
heat, and allow to cool.
2. In a pitcher or bowl, stir together
lemon syrup with peel, lemon juice andmineral water. Pour into an ice cream
maker, and freeze according to the
manufacturer's instructions. Garnish
each serving with a twist of lemon
peel.
3. If you do not have an ice cream maker,
you may freeze it in a tall canister.
Freeze for 1 1/2 hours. Remove and
stir with a whisk. Return to the freezer
and stir about once every hour forabout 4 hours. The more times you stir,
the more air will be incorporated,
resulting in a lighter finished product.
1 c. water
c. sugar
c. lemon juice
c. carbonated mineral water
6 strips of lemon zest, for garnish
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BANANA CRME PARFAITSIngredients Directions1 package instant vanilla pudding dry mix 1. Prepare pudding according to package
directions, using 2% milk. (Feel free to
substitute chocolate pudding for the
vanilla if you prefer.)
2. Place 1 tablespoon of broken cookies
into the bottom of a six-ounce-tallparfait glass. Top with 2 tablespoons of
pudding, 4 banana slices and 1
tablespoon of whipped topping.
Repeat to form 2 identical layers; set
aside and repeat with remaining
parfait glasses. Chill for 30 minutes and
serve.
2 c. reduced fat milk, 2%
20 large, reduced-fat vanilla wafers, broken
into pieces
2 small bananas, sliced
c. light whipped topping
CHOCOLATE MERINGUESIngredients Directions5 large egg whites 1. Preheat oven to 225 degrees. Cover 2
cookie sheets with parchment paper; set
aside.
2. Combine 1 egg white, 1/4 cup of cocoa, 2tablespoons of sugar and extract in a large
bowl. Beat the remaining 4 egg whites andsalt with an electric mixer just until soft
peaks form; add the remaining 1/2 cup of
sugar, 1 tablespoon at a time, while
beating, until the egg whites are stiff and
glossy. Fold the egg whites into the
chocolate mixture in three batches.
3. Fill a pastry bag with the mixture and pipeout the cookies onto the cookie sheets.
Each cookie should be about 1-inch wide.
(Note: To make your own pastry bag, use a
gallon plastic bag and cut a hole in thecorner.) Bake 1 hour and 15 minutes until
a dried texture.
4. Mix the remaining 1 teaspoon of cocoaand cinnamon in a small bowl. Sprinkle
over the hot cookies with a sieve or sifter.
Let cool completely on wire racks before
removing from parchment paper.
c. unsweetened cocoa
2 Tbsp. sugar
1 tsp. vanilla extract
1/8 tsp. salt c. sugar
1 tsp. unsweetened cocoa
1/8 tsp. ground cinnamon
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APPLE PIEIngredients Directions1 c. all-purpose flour 1. Preheat oven to 400 degrees. To make
the crust, combine 1 cup of flour and 2
teaspoons of sugar in a large bowl or
food processor. Add 3 tablespoons of
chilled margarine and process (or mix
together with your fingers if you do not
have a food processor) until mixture
resembles coarse meal. Add cold
water, one tablespoon at a time, and
process or mix until a manageable
dough forms. Press dough into the
bottom and up the sides of a 9-inch pie
plate. Pinch the edges to form a
decorative rim; set aside.2. To make the filling, combine apples,
1/4 cup of sugar, cornstarch and
cinnamon in a large bowl; toss to coat
apples. Arrange mixture in prepared
piecrust.
3. To make the topping, combine oats, 5
tablespoons of flour, 2 tablespoons of
sugar and melted margarine in a small
bowl; sprinkle over apples.
4. Bake until apples are tender and crumbtopping is golden brown, about 45 to
50 minutes. Allow to cool for 30
minutes before slicing into 8 pieces.
2 tsp. sugar
3 Tbsp. reduced-calorie margarine, chilled andcut up
2 Tbsp water, or more if needed
4 med. apples, Macintosh, peeled and thinly
sliced
c. sugar
1 Tbsp. cornstarch
tsp. ground cinnamon
1/3 c. uncooked, old fashioned oats
5 Tbsp. all-purpose flour
2 Tbsp. sugar
2 Tbsp. reduced-calorie margarine
CHOCOLATE CHUNK COOKIESIngredients Directions1 package unprepared devils food cake 1. Preheat oven to 350 degrees. Coat a large
baking sheet with cooking spray.
2. Combine cake mix, margarine, water, eggwhites and egg in a large mixing bowl.
Beat on low speed until blended and
smooth; fold in chocolate chunks.
3. Drop batter by heaping tablespoons, 2
inches apart, onto prepared baking sheet.
Bake until puffed up and dry to the touch,
about 10 to 12 minutes. Transfer to wire
racks to cool completely.
2 Tbsp. reduced-calorie margarine
2 Tbsp. water
2 large egg whites
1 large egg
c. semisweet chocolate chips
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EATING TIPS
1. Wash your hands every time you cook and/or eat. Prevents germs and bacteria
2. Eat in moderation. Only eat as much as you need, and only eat when you are hungry. Dont ever eat
because you are bored.
3. Be careful of what you are eating. Check food labels for the contents of the food. If you cant
pronounce the words in the ingredients on the label, you probably shouldnt eat it.
4. Unhealthy eating habits can cause hidden long term expenses which you may not be aware of. Being
overweight costs more in health risks and medications when you are older, and the chemicals and
preservatives in many prepackaged foods have health risks which we are just starting to learn about(example: BPA)
5. Daily calorie intake should be around 2,000 Calories.
6. Dont eat too much sodium (salt). Salt makes you thirsty very quickly, and there are other alternatives
to seasoning food to enhance flavor such as using herbs and spices
7. Drink enough water to stay hydrated (at least 8 glasses a day).
8. Be careful with portion size. If you are used to eating large portions, try eating raw vegetables instead
of chips or sweets. Because vegetables have far less calories, you can eat a lot of them, if you are very
hungry whereas a small bag of chips wont fill you up, so you have to eat more calories to become full.
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SNACKING TIPS
1. Snack on fruits and vegetables
2. Have 1 or 2 healthy snacks a day
3. Prepare healthy food ahead of time so you can just grab something quick when you are hungry.
4. Easy and time saving tip
a. Collect a couple plastic food containers and wash them out
b. Place an amount of fruit or vegetables in each
container for a snack
c. Place the containers in the refrigeratord. Grab your snack and enjoy
5. Quick Snack Ideas
a. Raw eating (celery, carrots, broccoli etc. any fruit,
unflavored nuts)
b. Yogurt
c. Natural cereal bars (granola bars, nut bars , fruit bars etc.)
d. Peanut butter and celery, peanut butter and fruit
e. Salsa and low-fat, baked tortilla chips or salsa with pretzels w/reduced salt
f. Cheese- low fat cheese sticks or cottage cheeseg. Frozen snacks- frozen fruit juice with frozen fruit, sherbet or frozen yogurt
h. Vegetable dips: hummus, Baba Ganoush, Veganaise
i. Drinks- 100% fruit juice, water, milk, soy milk, add fruit or vegetables to water to make
homemade flavored water
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RECIPE INDEXAlfredo Sauce 10 Green Goddess Dressing 11
Apple Pie 25 Hummus 4
Applesauce 21 Lamb Burgers 13Baked Chicken Nuggets 15 Lemon Sorbet 23
Baked Potato Soup 8 Meatloaf and Vegetables 12
Banana Crme Parfaits 24 Pasta Salad 7
Broccoli Cheese Soup 8 Pepperoni Pizza 12
Buttermilk Dressing 11 Pizza Nachos 4
Caesar Dressing 11 Pizza Sauce 9
Cajun Fish 18 Pot Roast with Gravy 13
California Sushi Rolls 16 Ranch Popcorn 5
Cheddar Cheese Sauce 10 Spaghetti Sauce with Meat 9Chicken Jambalaya 14 Spicy Oven Fried Chicken 14
Chicken Noodle Soup 7 Spinach and Cheddar Frittata 20
Chicken Taco Salad 6 Sweet and Red Potato Salad 6
Chocolate Chunk Cookies 25 Sweet and Sour Sauce 10
Chocolate Meringue Cookies 24 Sweet Potato Fries 21
Collard Greens 22 Three Cheese Mac and Cheese 22
Cookies and Cream Milkshake 23 Tomato Salsa 4
Cornbread 5 Tuna Noodle Casserole 17
Eggplant Parmigiana 19 Turkey Lettuce Wraps 15
Fish and Chips 17 Vegetable Chow Mein 20
Fish Stick Tacos 17 VegetarianChili 19
Garlic Mashed Potatoes 21
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