Building a Better Lifestyle
On Tuesday, November 19, the UNC Nutrition Research Institute held Appetite for Life: Building a Better Lifestyle. We hosted Lifestyle Medicine at Home, a program created by Dr. Andrew Nance to create a healthier community by making positive lifestyle changes. Below are exclusive recipes from the featured cooking demo.
Recipes
Pineapple & Mango Smoothie
Kale Salad
Harvest Bowl
Pumpkin Soup
Apple Crumble
Turmeric Tea
Servings
2
time
20 min
Ingredients
-
1 cup Mango Puree (Fresh or Frozen)
-
1 cup Frozen Pineapple
-
1 Medium Sweet Potato
-
1-2 Carrots
-
1 teaspoon Agave (or more to taste)
-
1/4 cup Coconut Water
- 1 teaspoon Pumpkin Seeds (for garnish)
Instructions
Step 1
If using frozen mango, prepare mango by allowing it to thaw. If using fresh, peel and slice to fit in blender. Dice carrots and sweet potatoes.
Step 2
Boil carrots and sweet potatoes to soften. Let cool until room temperature.
Step 3
Blend softened sweet potatoes and softened carrots with agave; this will be your bottom layer. Blend frozen pineapples with agave and coconut water; this will be your middle layer. Blend mango with agave (leave some chunks of mango in puree) and let this be the top layer of your tripled layered smoothie. Pour each layer into a serving cup in order.
Step 4
Top with pumpkin seeds or any green garnish! Keep in freezer to keep layers from mixing.
Servings
4-6
time
15 min
Ingredients
- 1 bunch of Kale (Chopped)
- 1 head of Broccoli (Chopped)
- 1/2 cup Red Cabbage (Chopped)
- 1/2 cup Brussel Sprouts (Chopped)
- Radicchio
- 1/3 cup Dried Cranberries
- 1/4 cup Pepitas
- 1/4 cup Walnuts (optional)
- Creamy Poppyseed Dressing (to taste)
Instructions
Step 1
Chop kale, broccoli, cabbage, and Brussels sprouts.
Step 2
Add all ingredients to a large salad bowl and toss.
Step 3
Drizzle with dressing to taste. Enjoy!
Servings
4
time
1 hour and 15 minutes
Ingredients
- 1.5 cups Quinoa
- 2 packed cups Spinach
- 1 can (15oz) Black Beans
- 1 can (15 oz) Corn
- 1/2 cup Red Onions
- 1 bell pepper (red, orange, or yellow)
- 2 cups Butternut Squash (chopped)
- 1 cup Edamame (cooked and shelled)
- 2 large Sweet Potatoes
- Salt and Pepper (to taste)
- 1 teaspoon Olive Oil
- Vegetable Broth
Instructions
Step 1
Preheat oven to 400º and line a baking sheet with parchment paper. Chop sweet potato and butternut squash into half-inch cubes. Place on baking sheet and drizzle with olive oil. Add a couple pinches of salt and fresh pepper. Mix to get evenly coated. Roast for 35-45 minutes until browned and tender.
Step 2
Heat corn and black beans on stove. While heating beans and corn, add chopped red onions and peppers to sauté pan with a drizzle of olive oil. Cook until onions are translucent. Add quinoa to onions and peppers. Sauté quinoa with veggies until quinoa is lightly toasted (about one minute). Add enough vegetable broth to cover the quinoa. Let boil with the lid on for about 10 minutes or until quinoa is tender and fluffy. Let quinoa rest for 10 minutes or bring it to room temperature.
Step 3
Add all ingredients to a bowl, either separate or mixed together.
Step 4
Eat as is, or drizzle with pumpkin soup recipe below.
Servings
4
time
30 min
Ingredients
- 2 cups of pumpkin puree
- 1 tablespoon olive oil
- 2 medium shallots
- 3 cloves garlic
- 2 cups vegetable broth
- 1 cup canned light coconut milk
- 1 tablespoons maple syrup
- 1/4 teaspoon each, salt, pepper, cinnamon, nutmeg
Instructions
Step 1
In a large saucepan over medium heat, add olive oil, shallots, and garlic. Cook 2-3 minutes or until slightly browned and translucent. Turn down heat if cooking too quickly.
Step 2
Add remaining ingredients, including pumpkin, and bring to simmer.
Step 3
Transfer soup mixture to a blender or use an immersion blender to puree the soup. Then pour mixture back into pot.
Step 4
Continue cooking over medium-low heat for 5-10 minutes and taste. Adjust seasonings as needed. Serve and enjoy!
Servings
4
time
1 hour
Ingredients
- 6 Honey Crisp Apples (peeled, cored, and sliced)
- 3/4 cup Coconut Flour
- 3/4 cup Agave
- 3/4 cup Old Fashion Oats
- 1/2 cup Vegan Butter
- 1.5 teaspoons Cinnamon
Instructions
Step 1
Preheat oven to 350º. Toss apples with 1.5 teaspoons agave and 1/2 teaspoon of cinnamon in medium bowl to coat. Pour into 9-inch baking dish.
Step 2
Mix remaining agave, oats, flour and 1 teaspoon of cinnamon in separate bowl.
Step 3
Cut in cold butter with two knives or a pastry blender until the mixture resembles coarse crumbs. Spread over apples and pat down gently until even.
Step 4
Bake in preheated oven until golden brown and sides are bubbling, about 40 minutes. Serve and enjoy!
Servings
4
time
15-20 min
Ingredients
- 3 tablespoons Turmeric Powder
- 4 cups Water
- 1 Orange (Sliced)
- 1 cup Strawberries (Sliced)
- 1 cup Pineapples (Sliced)
- 1 Key Lime (Sliced without peeling)
- 10 Mint Leaves (optional)
- 1/4 cup raw sugar
Instructions
Step 1
Bring turmeric and 2 cups of water to boil for no less than 5 minutes, consistently stirring.
Step 2
In a pitcher, add all sliced fruits and 2 cups of cold water. Add in raw sugar (or sweetener of your choice) and stir everything in the pitcher. Let sit.
Step 3
After boiling, pour turmeric tea into the pitcher with other ingredients and stir.
Step 4
Add as many fruits as you would like. Serve cold or hot.
Lifestyle Medicine at Home
