Cook Smart, Eat Well: Mayo Clinic Recipes and Strategies for Healthy Living

Name: Cook Smart, Eat Well: Mayo Clinic Recipes and Strategies for Healthy Living
Brand: Mayo Clinic Press
SKU: SP-9781893005808
Price: 37.49 USD
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Biographical Note:
Wellness Executive Chef Jennifer Welper found her niche in the kitchen while growing up on her family's dairy farm, but her career and passion for healthy, flavorful cuisine truly took shape after the sudden loss of her grandfather, who had struggled with diabetes, heart disease, and controlling his weight. Jen now combines culinary arts with nutrition education. Through delicious recipes and easy tips that incorporate whole-food ingredients, loads of vegetables, lean proteins and lots of natural flavor, Jen aims to transform the way people think about cooking healthfully and teach them how to prepare simple, practical meals that are bold and flavorful.

Chef Jen received her culinary arts degree at Johnson & Wales University, Providence, RI. She has held positions at the Hyatt Hotel in Newport Rhode Island and at Hilton Head Health before joining the Dan Abraham Healthy Living Center at Mayo Clinic in Rochester, MN. As Mayo Clinic's Wellness Executive Chef, Chef Jen creates recipes for practical, healthy meals and teaches patients how to meal plan and prep for a healthy lifestyle. She recently received the honor of Distinguished Chef of the Year by Johnson & Wales University.

Table of Contents:
Cook Smart, Eat Well

Mayo Clinic recipes and strategies for healthy living

Jennifer A. Welper

Wellness Executive Chef at Mayo Clinic in Rochester, Minn.

Contents

Introduction

Foreword

Mayo Clinic Healthy Weight Pyramid

Healthy cooking essentials

Meal prep 101

Breakfast

Banana flax pancakes
Cinnamon carrot pancakes
Blueberry pancakes
Roasted sweet potato hash
Breakfast potatoes
Cheesy poached egg sandwich
Chicken or turkey sausage patties
Power morning muffins
Orange cinnamon French toast
Whole-wheat French toast
Broccoli and smoked gouda frittata
Caprese frittata
Southwest frittata
Cranberry apple oatmeal

Sandwiches & salads

California avocado wrap
Chicken salad sandwich
Tuna melt
Grilled vegetable panini
Tomato, basil and mozzarella hoagie
Cobb salad
Greek pasta salad
Mix-and-match salads

Soups

Cuban black bean soup
Creamy butternut squash soup
Broccoli cheddar soup
Vegetable lentil soup
White bean and kale soup
Turkey wild rice chowder
Minestrone
Three bean chili

Appetizers & snacks

Black bean and corn salsa
Roasted red pepper hummus
Spinach artichoke dip
Tomato bruschetta
Coconut shrimp
Thai chicken satay
Pesto stuffed mushrooms
Buffalo zucchini sticks

Vegetables

Butternut squash fries
Balsamic-glazed Brussels sprouts
Parmesan-crusted cauliflower
Honey sage carrots
Thyme-roasted beets
Sauteed green beans with almonds
Vegetable stir-fry
Herb-stuffed tomatoes
Grilled vegetable kebabs
Greek roasted vegetables

Sides

Garlic cauliflower mashed potatoes
Savory mashed sweet potatoes
Cheesy herbed polenta
Barley risotto with vegetables
Quinoa cakes
Potato cakes
Cilantro lime rice
Vegetable rice pilaf
Mango cilantro slaw
Orange jicama slaw

Entrees with meat or fish

Lemon chicken
Chicken Parmesan
Santa Fe lime fajitas
Blackened fish tacos
Crabcakes
Dijon parmesan salmon
Macadamia-crusted walleye
Tuscan shrimp with sun-dried tomatoes and spinach
Maple balsamic pork tenderloin
Herb-roasted pork tenderloin
Sweet and savory meatloaf
Turkey burgers
Hearty beef lasagna
Carne asada
Swedish meatballs with quinoa
Shepherd's pie
Southwest taco bowl

Vegetarian dishes

Black bean burgers
Black bean quesadillas
Edamame pad thai
Broccoli cheddar tofu cakes
Pecan-crusted tofu
Thai peanut tofu stir-fry
Spinach and Gruyere souffle

Sauces

Barbecue sauce
Basil pesto
Teriyaki sauce
Pico de gallo
Thai peanut sauce
Romesco sauce
Salsa verde
Savory herb gravy
Lemon thyme sauce
Alfredo sauce
Marsala sauce
Marinara sauce

Kid-friendly foods

Baked macaroni and cheese
Crispy chicken tenders
Cheesy polenta cups
Vegetable lasagna roll-ups
Parmesan zucchini fingers
Pita pizzas
Broccoli macaroni bites
Frittata muffins

Desserts

Strawberry sorbet
Lemon pudding cakes
Vanilla bean panna cotta
Fudgy brownies
Cranberry apple crisp
Spiced carrot cake
Chocolate soufflé
Pumpkin spice soufflé
Angel food cake
Zucchini bread
Apple cider compote
Strawberry compote

Appendix

Glossary
Herbs and spices
Conversions
Substitutions

Publisher Marketing:
Mayo Clinic's Wellness Executive Chef brings you her expert tips, strategies, and more than 100 recipes to make healthy cooking at home more flavorful, less time-consuming, and a routine part of a healthy lifestyle.

To improve your health and well-being, go beyond the idea of quick and easy recipes to establish smarter, time-saving habits in the kitchen. With Cook Smart, Eat Well by Jennifer Welper, the Wellness Executive Chef at Mayo Clinic, learn how to take a fresh approach to healthy eating by cooking more efficiently, using simple ingredients with bold flavors, and meal prepping with ease, so you can keep your family eating healthy and nutritious meals all week long.

More than 100 original recipes offer something for every meal, including bright salads and soups, filling breakfasts, hearty comfort foods, savory lean meats and burgers, kid-friendly meals, and delicious desserts, as well as a week's worth of vegetarian-friendly dishes that are completely meat-free. Alongside each recipe are notes from Chef Jen that give ideas for variations and substitutions, as well as tricks for maximizing flavors to make any homemade meal taste gourmet.

Cook Smart, Eat Well includes recipes for:

- Broccoli and smoked gouda frittata

- Tomato, basil, and mozzarella panini

- Broccoli cheddar soup

- Basil pesto stuffed mushrooms

- Savory mashed sweet potatoes

- Blackened fish tacos

- Black bean burgers

- Cranberry apple crisp

In addition, this photo-illustrated guide gives cooks of any level solid footing in the kitchen by helping you hone your cooking skills and learn time-saving shortcuts. You'll find Jen's best tips for investing in essential basic equipment, finding quality ingredients, mastering preparation methods, familiarizing yourself with a variety of spices and sauces, and safely storing and reheating leftovers. And whether you're cooking for one or for a large family, you'll get expert advice on incorporating meal planning into your routine in a way that streamlines your shopping and cooking, while allowing for flexibility and variety throughout the week.

With Cook Smart, Eat Well, learn how to plan meals, prep food efficiently, and minimize your cooking time to make eating satisfying, nutritious meals part of your healthy lifestyle.

Contributor Bio:Welper, Jennifer A
Wellness Executive Chef Jennifer Welper found her niche in the kitchen while growing up on her family's dairy farm, but her career and passion for healthy, flavorful cuisine truly took shape after the sudden loss of her grandfather, who had struggled with diabetes, heart disease, and controlling his weight. Jen now combines culinary arts with nutrition education. Through delicious recipes and easy tips that incorporate whole-food ingredients, loads of vegetables, lean proteins and lots of natural flavor, Jen aims to transform the way people think about cooking healthfully and teach them how to prepare simple, practical meals that are bold and flavorful.