Food for the Soul Recipe Book

Food for the Soul
Recipe Book
From Surviving to Thriving:
Healthy People, Healthy Communities
Chronic Kidney Disease affects more
than 26 million Americans and
disproportionately affects people of
color. Lifestyle changes such as
eating healthily, exercising, maintaining
a healthy weight and controlling
diabetes and high blood pressure can
slow down and even prevent CKD.
Bessie Young, MD, MPH
Chair, planning committee
Kidney Health Fest for African
American Families
For those with late stage kidney disease,
dialysis and kidney transplantation are
life-saving options. The tips above will
also help you live a longer and healthier
life if your kidneys have failed.
Northwest Kidney Centers, the Kidney
Health Fest planning committee, the
Hope Heart Institute and the NIHsponsored Increasing Kidney Disease
Awareness Network are committed to
improving the lives of those with and at
risk for kidney disease.
Joyce F. Jackson
President and CEO
Northwest Kidney Centers
We are pleased to offer you this Food
for the Soul recipe book, which includes
easy and healthy ways to prepare food
without sacrificing flavor.
— Dr. Bessie Young and Joyce F. Jackson
Contents
Breakfast
Linnea’s Granola ......................................................................................... 4
Sides
Mashed Cauliflower Potatoes ................................................................. 5
Salads
Herbed Asparagus Salad ........................................................................... 6
Pear and Greens Salad with Maple Vinaigrette .................................... 7
Broccoli Salad .............................................................................................. 8
Entrees
Confetti Chicken ’N Rice ......................................................................... 9
Marinated Shrimp and Pasta Salad ........................................................ 10
Adobo Chicken—Filipino/Tagalog style ............................................... 11
Anthonie’s Delicious Chicken Breasts ................................................. 12
Crawfish Monica ....................................................................................... 13
Articles
Salt—The Silent Killer ............................................................................. 14
10 Life-Saving Tips .................................................................................... 15
Special thanks to cookbook editor Nikki Gepner,
Northwest Kidney Centers registered dietitian.
On the cover
This cookbook is produced in conjunction with the Kidney Health Fest
for African American Families, made possible each year with the help
of community volunteers. Noted Seattle chefs treat the crowds to a
healthy and tasty lunch. Our thanks to Mulugeta Abate, Bobby Laing,
Wayne Johnson and Theo Martin.
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2010 Northwest Kidney Centers
3
Linnea’s Granola Method
Mashed Cauliflower Potatoes
By Linnea Noreen Fichter, kidney patient
By Chris Gray, wife of NKC home hemodialysis patient
2 cups oats
1/8 cup flax seeds
1/8 cup sesame seeds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
11/2 cup chopped nuts, any type
1/4 cup oat bran
1/4 cup wheat bran
1/4 cup wheat germ
1 teaspoon cinnamon
1/4 teaspoon allspice, cloves or nutmeg
2 tablespoons brown sugar
1/3 cup vegetable or nut oil
1/3 cup honey
1 teaspoon vanilla
1/2 cup dried fruit (optional)
Nutrition
Information
(per serving)
Calories.................... 373
Fat.............................. 23g
Sodium................... 35mg
Carbohydrates........ 35g
Fiber............................. 7g
Protein....................... 11g
Potassium........... 343mg
Phosphorus........ 352mg
Tip: Omitting the
nuts will reduce
the calories by 100.
Preheat oven to 300°F.
Mix oats, all seeds and nuts, oat and wheat bran, wheat germ
and spices in a large bowl.
In a small pan, add brown sugar, oil,
honey and vanilla. Cook over low
heat until the sugar starts to bubble
around the edges. Stir well and add
the dry ingredients. Mix well, then
spread out on a lightly greased
baking sheet.
Bake in oven for 15 minutes and
then turn the granola with a spatula. Cook in oven for another
15 minutes or until slightly browned.
Optional: Press dried fruit into the granola with the back
of the spatula.
1 medium red potato (about 8 ounces)
cut in 1-inch chunks
8 ounces cauliflower florets
1/4 cup onion, chopped
1 teaspoon dried parsley
1/4 teaspoon garlic powder
2 tablespoons margarine
Pepper to taste
Combine potato, cauliflower, onion, parsley
and garlic powder in a medium saucepan
with enough water to cover. Bring to a boil
on high, then reduce heat to simmer.
Nutrition
Information
(per serving)
Calories...................... 83
Fat................................ 6g
Sodium...................... 67g
Carbohydrates........... 7g
Fiber............................. 4g
Protein..................... 2mg
Potassium............ 282mg
Phosphorus........... 52mg
3rd
place
Cook about 12 minutes or until vegetables
are tender. Drain well.
Mash with a potato masher. Add
margarine and mash until smooth.
Add pepper to taste.
Makes 2 to 4 Servings
2010 Recipe Contest
Tip: Try adding
1 tablespoon
Parmesan cheese
or garlic.
Let sit for an hour. Once cooled, break into pieces and store
in an airtight container for up to 2 weeks.
Makes 12 Servings
4
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5
Herbed Asparagus Salad
By Chef Ron Weightman, 2007 transplant recipient
2 pounds thick asparagus, cut into 2-inch pieces
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
3 tablespoons olive oil
1/4 cup fresh basil
1/4 cup fresh chives
1/4 cup fresh parsley
1/2 cup thinly sliced red onion
1/2 cup toasted pine nuts or slivered almonds
2 ounces feta, goat or blue cheese, crumbled
Grated black pepper to taste
Bring large pot of water to a boil. Drop
asparagus into water and cook for
1-2 minutes or until bright green and
slightly softened. Drain water and rinse
asparagus with very cold water until
cool to the touch.
Nutrition
Information
Pear and Greens Salad
with Maple Vinaigrette
By Jean Folden, dialyzes at Port Angeles Kidney Center
Nutrition
Information
(per serving)
Calories.................... 182
Fat.............................. 13g
Sodium.................... 168g
Carbohydrates........ 12g
Fiber............................. 5g
Protein..................... 7mg
Potassium........... 502mg
Phosphorus.......... 85mg
Tip: Try
substituting
green beans
for asparagus.
Whisk lemon juice, mustard, oil and herbs in a large bowl. Add
asparagus, onion, nuts, cheese and black pepper. Stir and enjoy.
(per serving)
Calories.................... 245
Fat............................... 14g
Sodium................. 129mg
Carbohydrates......... 14g
Fiber............................. 5g
Protein........................ 2g
Potassium........... 394mg
Phosphorus........... 42mg
Vinaigrette
1/4 cup real maple syrup or
maple-flavored syrup
2 tablespoons balsamic vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup canola oil
Salad
1/3 cup pecan halves
8 cups mixed greens, torn
3 medium pears, cut into wedges
1/3 cup dried cranberries
Makes 12 Servings
2nd
place
2010 Recipe Contest
Whisk all vinaigrette ingredients except oil in a small bowl.
Beat in oil slowly until blended.
Place pecans in a 1-cup glass measuring cup. Microwave
on high for 2–2½ minutes until browned, stirring every
30 seconds.
To serve, divide salad greens among 6 plates. Arrange pear
wedges on greens. Sprinkle with pecans and cranberries.
Drizzle with vinaigrette.
Makes 6 Servings
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Broccoli Salad
Confetti Chicken ’N Rice
By Kelly Kerr, Bremerton dialysis patient
By Karen Bowlden, supporter of people with kidney disease
1st place winner in 2009 recipe contest
2 broccoli heads or 8 cups broccoli
4 slices bacon, cooked crisp and crumbled
2/3 cup dried cranberries
1/2 cup red onion, sliced very thin
2 tablespoons sunflower seeds
1/4 cup mayonnaise
1/3 cup red wine vinegar
1/4 teaspoon celery seed
2 teaspoons sugar
Freshly ground pepper
Nutrition
Information
(per serving)
Calories.................... 182
Fat.............................. 11g
Sodium................. 147mg
Carbohydrates......... 17g
Fiber............................. 4g
Protein......................... 5g
Potassium........... 366mg
Phosphorus........ 111mg
Cut broccoli into bite-sized florets and
place in a medium-size bowl. Add bacon,
cranberries, onion and seeds. In a separate
bowl, combine mayonnaise, vinegar, celery
seed and sugar. Mix well and pour over
broccoli mixture. Season to taste with pepper.
1st
place
Makes 6 Servings
2010 Recipe Contest
Tip: Try
blanching
the
broccoli
in boiling
water for
about 2
minutes
for a softer
texture.
3 tablespoons olive oil, divided
1 boneless, skinless chicken breast, cut into
1/2-inch cubes
3 fresh ears of corn, with kernels cut off
(or small bag of frozen corn)
1 fresh zucchini, cut into 1/4-inch cubes
1 large sweet red bell pepper, cut into
1/4-inch cubes
1/2 of a medium-sized red onion, diced
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1 tablespoon cumin
2 teaspoons Mrs. Dash original seasoning
1/4 teaspoon cayenne pepper
1 8.8-ounce package Uncle Ben’s Original
Ready Rice or 2 cups cooked rice
Nutrition
Information
(per serving)
Calories.................... 519
Fat.............................. 14g
Sodium................... 37mg
Carbohydrates........ 80g
Fiber............................. 6g
Protein....................... 17g
Potassium........... 316mg
Phosphorus......... 152mg
Put 2 tablespoons olive
oil in a large pan and
heat on medium-high.
Add chicken breast when
the oil is hot. In 15
minutes, or when the
juices run clear, remove
chicken from the pan.
In the same pan, add
1 tablespoon olive oil,
corn, zucchini, red pepper
and onion. Sauté on medium to medium-high for about 10
minutes or until the onions start to caramelize. Add spices.
Put the chicken back in the pan. Reduce heat to medium-low
and stir the mixture for 5 minutes. Cook the rice, using the
instructions on the rice package. When the rice is done, add it
to the chicken and vegetables and sauté it all for 2-3 minutes.
Serve and enjoy!
Makes 4 Servings
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9
Marinated Shrimp and Pasta Salad
By Karen Bowlden, supporter of people with kidney disease
2nd place winner in 2009 recipe contest
Salad
3 cups uncooked tri-color rotini pasta
(12 ounces)
1/2 large red bell pepper, diced
1/2 large yellow bell pepper, diced
1/2 red onion, diced
4 stalks celery, diced
15-20 baby carrots, cut into 1/4-inch thick rounds
11/2 cups cauliflower, cut into dime-size pieces
1⁄2 english cucumber, cubed
1/2 pound cooked salad shrimp, rinsed gently
under cold water and drained
Nutrition
Information
(per serving)
Calories.................... 473
Fat............................... 18g
Sodium................. 143mg
Carbohydrates........ 65g
Fiber............................. 4g
Protein....................... 16g
Potassium........... 312mg
Phosphorus......... 117mg
Marinade
1/4 cup honey
1/4 cup balsamic vinegar
1/2 teaspoon black pepper
1 tablespoon Dijon mustard
1/2 teaspoon garlic powder
3/4 cup olive oil or canola oil
Adobo Chicken—Filipino/Tagalog style
By Christina Collado, NKC patient services assistant
2 cups vinegar (Datu Puti found in Asian
markets for the most authentic flavor)
3 bay leaves
1/4 teaspoon ground black pepper
2 cups water
8 cloves garlic, crushed
1/8 teaspoon salt
1/2 pound chicken (with bone in)
1/2 pound pork loin
3 tablespoons olive oil
2 medium potatoes, cut in quarters
1/2 tablespoon powdered annatto (optional)
Nutrition
Information
(per serving)
Calories.................... 343
Fat.............................. 15g
Sodium................. 122mg
Carbohydrates........ 24g
Fiber............................. 2g
Protein....................... 19g
Potassium........... 583mg
Phosphorus......... 190mg
Tip: Try serving
with rice instead
of potatoes.
Combine vinegar, bay leaves, pepper, water, garlic and salt.
Use this to marinate the chicken and pork for at least 1 hour.
Boil the marinated chicken and pork with the marinating liquid
for 15 minutes. Do not discard the stock and do not overcook
the meat. Set both aside.
Cook pasta according to package instructions. Rinse and drain
under cold water to cool off quickly.
While pasta is cooking, cut up vegetables and put into a large
mixing bowl. Next, add shrimp.
In a small mixing bowl, whisk honey, vinegar, black pepper,
mustard and garlic powder together. Slowly add the oil while
continuing to whisk.
Next, add the cooled pasta to the bowl with the vegetables and
shrimp and gently mix it all together. Pour the marinade over
the pasta mixture and gently toss for an even coat.
Cover with plastic wrap and refrigerate for at least 5 hours.
Stir and serve chilled.
Heat olive oil in a large pan over medium heat. Fry the
potatoes until browned on each side and set aside.
Brown the chicken and
pork in the same oil until
crisp on each side, then
add the stock, potatoes
and powdered annatto
seed. Stir well until all the
annatto has dissolved.
Let it simmer until
everything is well-done.
Add more pepper to taste.
Makes 4–6 Servings
Makes 10 Servings
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11
Anthonie’s Delicious Chicken Breasts
Crawfish Monica
By Chef Anthonie Davis, AMD’s Affordable Catering
By Chef Jemil Johnson, Jemil’s Creole Catering
1 pound boneless, skinless chicken breast
1 tablespoon melted margarine
1 teaspoon Mrs. Dash original blend
herb seasoning
1/4 cup Health Valley no-salt-added
chicken broth (divided use)
1 sliced green onion
1 clove chopped garlic
1/4 cup white wine
1/4 cup sour cream
1 teaspoon Worcestershire sauce
1 tablespoon dried breadcrumbs
1 teaspoon paprika
Parsley sprigs for garnish
2 tablespoons olive oil
2 cloves garlic, minced
2 cups sliced mushrooms
8 ounces fresh basil, chopped
2 teaspoons Cajun seasoning
1 teaspoon chicken base or low-sodium bouillon
2 pints half and half
8 ounces fresh spinach
1 pound fusilli, penne or similar choice of
pasta, cooked al dente
1 pound cooked crawfish tails (or substitute
boneless, skinless chicken or salmon)
1 cup freshly grated Parmesan cheese
Nutrition
Information
(per serving)
Calories.................... 213
Fat................................ 8g
Sodium................. 102mg
Carbohydrates........... 4g
Fiber............................. 0g
Protein...................... 26g
Potassium........... 243mg
Phosphorus......... 162mg
Preheat oven to 375 °F.
Wash chicken pieces
and pat dry.
Place melted margarine in a
baking dish. Roll chicken in
margarine to coat and then
sprinkle with Mrs. Dash
herb seasoning. Arrange
pieces side by side in the
dish. Pour ¼ cup chicken
broth around the edges of the baking dish. Top the chicken
evenly with onion and garlic. Cover and bake 15 minutes.
Mix sour cream and Worcestershire sauce in a small bowl.
Set aside.
Nutrition
Information
(per serving)
Calories.................... 510
Fat.............................. 20g
Sodium................ 360mg
Carbohydrates........ 50g
Fiber............................. 4g
Protein...................... 28g
Potassium........... 804mg
Phosphorus........ 375mg
Tip: Serve with
a fresh green
salad for a
complete meal.
In a large pan, heat olive oil over medium heat until foamy.
Sauté garlic for 30 seconds, then add mushrooms and basil and
cook until mushrooms are soft. Add Cajun seasoning, chicken
base and half and half.
Stir until the half and half can coat the back of a metal spoon.
Add spinach and stir until the spinach is wilted. Add pasta.
Continue cooking
until the pasta is
coated and then add
the crawfish tails.
Top with Parmesan
cheese when serving.
Makes 8 Servings
Remove chicken from oven and pour wine around the edges
of the baking dish. Spread sour cream mixture over chicken
to cover completely. Sprinkle with breadcrumbs and paprika.
Bake uncovered for 15 minutes or until done. Serve garnished
with parsley sprigs.
Makes 4 Servings
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13
Salt—the Silent Killer
10 Life-Saving Tips
By Katy Wilkens, Registered Dietitian
Manager, Northwest Kidney Centers Nutrition and Fitness Services
By Nikki Gepner, NKC Registered Dietitian
Sodium, commonly known as salt,
kills more people than heroin, cocaine,
cyanide and arsenic combined. And
we add it to our food every day.
By following these life-saving tips, you and your family
can live longer and healthier.
1. Cook from scratch—use this cookbook for ideas.
2. Instead of salt, add flavor using herbs, spices, fresh garlic, ginger, lemon or lime juice, vinegar or hot sauce.
Am I sensitive to salt?
One in seven people in the U.S. is
“salt sensitive.” That means they
will develop high blood pressure or
kidney disease, or suffer a stroke or
heart attack, simply from eating too
much salt. African Americans are even
more sensitive to salt; in fact, one in five
will develop complications from eating too much of it.
How much salt should I have?
A good limit is 2,000 milligrams a day. Now that you know
this magic number, you know how much you can “spend”
in a day.
A can of soup is often 1,000 milligrams of sodium, or about
half your daily budget. For the same amount of sodium, you
could eat all of the following: eggs and toast, melon, cold
cereal, orange juice, tuna sandwich, gelatin, fruit salad, milk,
cookies, chicken breast, baked potato with sour cream,
broccoli, dinner roll and cheesecake.
3. Eat food from home as often as possible. Meals from
restaurants often contain more than an entire day’s
worth of salt in just one meal.
4. Keep on hand healthy snacks. Fresh fruit, cut
vegetables, unsalted nut butter on low-sodium crackers, and nuts will help keep you full throughout the day.
5. Stay away from salty deli meats. Make sandwiches with unsalted nut butter, egg salad, rinsed canned tuna or sliced leftover meat from last night’s dinner.
6.
Read labels. Choose meals with less than 500 milligrams
of sodium per serving and side dishes or snacks with less than 150 milligrams sodium per serving. Keep your total daily intake less than 2000 milligrams sodium.
7.
Ask your butcher to help you choose meats that are not “enhanced” with injected salt water. Fresh, unenhanced
meats should have less than 100 milligrams of sodium
per serving.
The choice is yours—how do you want to spend your
sodium milligrams?
8. Prepare ahead of time. Shop for a week’s worth of meals
to avoid last-minute trips to the nearest fast food joint.
Create a healthy lifestyle
9. Aim for seven to nine hours of sleep each night.
By using recipes such as the ones in this book and following
the “10 Life-Saving Tips” on the next page, you and your
family will be taking a giant step toward living longer
and healthier lives.
10. Get 30 minutes of physical activity a day. Pick something you enjoy, like walking, swimming, riding a bike, playing basketball or other sports.
For more healthy-eating tips and a catalogue of kidney- and heart-healthy
recipes, visit Northwest Kidney Centers’ Web site at www.nwkidney.org.
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www.nwkidney.org
15
One in seven adult Americans
has chronic kidney disease
and most don’t know it.
You are at risk for CKD if you:
• Have diabetes
• Have high blood pressure
• Are African American, Asian, Native American,
Hispanic or a Pacific Islander
• Have a family history of CKD
• Are over age 60
• Have heart or blood vessel disease
If you’re at risk, ask your doctor for simple tests
to check your kidneys.
www.nwkidney.org
206-292-2771
700 Broadway, Seattle WA 98122