cookbook heart health edition

COOKINGWITH

CULTURE

sigma lambda gamma national sorority, inc. cookbook edition two, heart-healthy recipes

historyThe Empanada recipe has been passed down through generations of the Villegas family. This versatile dish was used to satisfy any craving from hearty and savory to rich and sweet. Beta chapter incorporated the family tradition and decided to stuff the pastry/bread with a delicious, delightful filling of sweet potatoes or pineapples. This has now become a Beta Chapter signature sweet treat, made with Gamma love.

empanadas Handed down by Rebecca Villegas

& Mother, perfected by Beta Chapter

Cooking with Culture Edition One contains authentic recipes of sisters of Sigma Lambda Gamma (SLG) across the nation, that represent our principle of “Cultural Awareness”. Some of the recipes origins are Mexico, Puerto Rico, Liberia, Nigeria, Southern United States, France, Mesoamerica, Europe and many more. Though these recipes originate from different countries, all recipes have been revised with a heart-healthy twist! SLG is dedicated to heart-health for all, in particular minority women. This year, in collaboration with Go Red For Women®, SLG is empowering the community, country and the world to end the #1 killer of women: Heart Disease. Please join our fight against heart disease by enjoying these authentic cultural recipes that have been created for your heart benefit from.

4 - Sigma Lambda Gamma Empowers Women to End a Heartbreaking Statistic 6 - Get fresh with fruits and vegetables by the American Heart Association® 7 - Added sugar is not so sweet by the American Heart Association®

what’s cookin’ with slg?

appetizers10 - Heart Healthy Roast Beef and Asparagus Rolls 12 - Vegetarian Tostadas 14 - Flauntas and Salsa Verde 16 - Spring Rolls 18 - Tostadas de Tinga 20 - Shrimp Cocktail

main course22 - Arroz con Leche 22 - Bacalao 24 - Avocado Cilantro Lime Brown Rice and Coconut Curry Grilled Chicken 26 - Incredible Omelets 28 - Cuban Black Beans and Rice 30 - Riz avec Sauce d’achride 32 - Pollo A la Healthy 34 - Chicken and Rice with a Twist36 - Carapulcra Chinchana 38 - Spinach Soup 40 - Pollo a la Criolla 42 - Chicken Biryani 44 - Lettuce Tacos 46 - Mexican Style Discada 48 - Beulah’s Baked Catfish Fillets with a Cajun Kick

50 - Turkey Meatballs 52 - Mechado54 - Enchiladas de Papa 56 - Zucchini Fries 58 - Tofu Fried Rice 60 - Envoltorios de Pollo 62 - Salsa Chicken 64 - Shavan’s Healthy Pasta Salad 66 - Mexican Picadillo 68 - Coastal Linguine 70 - Arroz Blanco 72 - Bolani 74 - Cauliflower Crust Pizza

dessert76 - Arroz con Leche 78 - Healthy Banana Dark Chocolate Chip Cookies

beverages8 - Lemon and Chopped Basil Water

Cooking with Culture: Second Edition

history“This is a detox water. It originates in the United State and I chose this recipe to share, because it is healthy and good for the body. It’ll help rid of impurities that the body does not need. It is also a refreshing beverage!” - Maria Garcia

lemon and chopped basil water

Lambda Delta Chapter Author: Maria Garcia


ingredients

directions

4 lemons, sliced1 ½ cups firmly packed basil leaves6 to 8 cups water6 to 8 cups ice cubes

1. Place lemon slices in a large pitcher2. Rub the basil leaves between the palms of our hands to bruise the leaves, slightly. After, slice the leaves vertically.3. Add all ingredients to the pitcher with lemon and pour in the water.4. Cover and chill for four hours upon serving.

heart-healthy roast beef and asparagus rolls

Psi Chapter

history“We choose this dish because asparagus is packed with many vitamins and minerals that fights free radicals and has been linked with fighting against cancer and aging. Aparagus can be cooked in many ways but for this recipe, it is paired with the most common type of red meat, which is roast beef.” - Psi Chapter


ingredients

directions

A bottle of creamy horseradish sauce ( or can make a reduced fat sauce)Black pepperFour (6 inch) whole-wheat tortillas4 thin slices cooked roast beef( from deli meat package)8 fresh asparagus spears, blanched and cooled

1. Spread about 2 teaspoons of horseradish sauce on each tortilla2. Top each tortilla with a slice of beef.3. Sprinkle pepper on the beef to taste.4. Place two or three asparagus spears at end of each tortilla.5. Starting at the end with the asparagus, roll each tortilla wrap tightly.6. Wrap tortillas individually in plastic wrap.7. Refrigerate for at least 2 hours prior to serving.8. Upon serving, cut tortilla wraps into 1/2-in. slices.

history“Phi chapter at Western Michigan University prides itself in cultural awareness, as much as leading a healthy lifestyle. My sister and I were inspired by the Mexican culture that we both share. We began to come up with ideas in creating a tostada that would be healthy but at the same time would hold true to our roots. As a college students, the struggle exists in finding dishes that are both healthy and easy to cook; we believe that vegetarian tostadas are a great compromise! This classic Mexican dish is tasty, easy to make and requires little time to prepare it.” - Gaby Sanchez and Ashley Bravo

vgetarian tostadas Phi Chapter

Authors: Gaby Sanchez and Ashley Bravo


ingredients

directions

One package of oven baked tostadas 2 Onions 1 AvocadoGreek yogurt 1 can of non-fat traditional refried beans

Bunch of cilantro 3 Red bell peppers Shredded carrots LettuceSeasoning: garlic, crushed red peppers, cumin olive oil andfeta cheese

1. Heat a medium sauce pan with 1 tablespoon of olive oil and begin toasting the crushed red pepper flakes. The amount will vary to the desired amount of spice. 2. Next, add the refried beans to the sauce pan and add about 1 teaspoon of garlic and cumin for seasoning. Heat the beans on medium heat for about 5 minutes. 3. Once the beans are cooked, dice all vegetables. 4. Take each tostada and lightly spread the bean mixture over the top of the tostadas. Once done, begin to add vegetable toppings on top of the bean spread. 5. Add half a tablespoon of greek yogurt to the top of each tostada. 6. Lastly, sprinkle feta cheese over the tostadas and top it off with your favorite salsa for additional flavor.

flautas and salsa verdeWestern Illinois University Colony

Author: Yadira Villegas

history“Flautas are important to us at WIU Colony because it’s part of our entity tradition. Every semester, we host a flauta sale and it is consistently our biggest and most profitable fundraiser. It shows us that part of our culture is appreciated at a university where we are the minority. We have done this sale for four semesters and plan to continue. The dish was originated in Mexico and derives from the Spanish word for flute because it resembles one. It is important to have heart healthy substitutions that will make our cultural dishes taste good and be good for us. Latinos are known for having high rates of hypertension, obesity, and diabetes; for this reason we have provided substitutions for some of the ingredients.” - WIU Colony


flautas and salsa verde ingredients

directions

Flauntas: ChickenSaltPepperChicken flavor base cubesTortillasExtra Virgin Olive OilWaterLettuceLow-fat sour creamQueso fresco

Salsa Verde with avocado: TomatillosJalapeñosOnionSalt

Flauntas: 1. Pre-heat oven to 425 degrees. 1. Boil the water add the salt and chicken flavor base cubes, let the chicken cook for 45 minutes.2. After the chicken is cooked, let it sit till it gets cold. After, shred the chicken.3. Put the tortillas in the microwave for 1 min.4. Add the chicken to the tortillas and roll them. To make flauntas extra-crispy, spray flauntas with cooking oil lightly.5. Once oven reaches to 425 degrees, add the rolled flautas and cook for 15-20 minutes. Flauntas should be light-brown when finished.6. Shred the lettuce and add them on top of the flautas and garnish them with sour cream and top it with salsa and queso fresco. Salsa Verde with Avocado: 1. Boil the jalapeños, onion and tomatillos until soft.2. After boiling, blend all the ingredients into the blender.3. After vegetables are bended, add the avocado to blend. Blend until avocado is smooth. Once finshed, add salt to taste.

history“In the Hmong diaspora community in America, we often adapt food from other cultures (Hmong people are an ethnic group from Southeast Asia, predominately Laos and Thailand). Spring rolls are traditionally a Vietnamese appetizer. When we first started making spring rolls, it was eaten as a snack throughout the day. Over the years, they became more of a side dish. They are extremely convenient, especially since I have a busy schedule. I pack 3-5 with me and eat them throughout the day to give me energy.” - Doua Kha

spring rolls Kappa Gamma Chapter

Author: Doua Kha


ingredients

directions

1 lb uncooked shrimp, deveined and peeled Rice Vermicelli Noodles1 lb pork loin chops Ingredients for pork chops:-Salt -2 tbsp Lite Hoisin sauce-1 tbsp Lite Oyster Sauce-1/2 tsp Lite Soy Sauce

Red leaf lettuce2-3 Cucumbers3-4 Carrots2 bunches of cilantro1 package of spring roll rice paper (Three Ladies Brand)

1. Cook the vermicelli noodles according to package instructions until soft. Rinse noodles under cold water to rid of the extra starch. Drain the noodles and set aside. After, let noodles air dry. 2. Set the oven to broil at 500 degrees. Mix the sauces for the pork and set aside. Prep the pork by seasoning it lightly with salt. Broil the pork for about 15 minutes on one side until cooked (fat around the meat should be brown and almost crispy looking). Turn the meat over and cook for an additional 5-10 minutes or until cooked through. Once the meat is browned, put pork sauce on the meat. Let it cook for less than a minute until the sauce starts to sizzle and brown on the meat. Turn over and repeat. Once the meat is cooled, slice the meat into thin strips. Set the cooked meat aside. 3. Slice and boil the shrimp in a pot of boiling water until pink. Drain and set aside. 4. Wash all the vegetables and cilantro. All vegetables other than the cucumber should be patted dry with a paper towel or salad spinner.

5. Cut spring roll paper in quarter size sheets. The quarter sheet should be placed in the middle along with the full sheet and placed in hot water until soft. After 8-10 papers have been softened, change water and repeat for rest of the papers. Once all paper is soft, place all sheets onto a large plate that’s been covered with a clean dish cloth. The dish cloth helps absorb a lot of the water.6. Peel the carrots and cucumbers and cut them into matchsticks. Wash lettuce and cut stem of leaves from the lettuce pieces.7. After, place all ingredients (minus cucumber and shrimp) in the middle of the quarter sheets equally. First, place a lettuce leaf, followed by noodles, cucumbers, carrots, cilantro and pork. Once ingredients are placed, place cucumber on top of the ingredients, avoiding the cucumber touching the spring roll paper. 8. Fold over the spring roll paper over the ingredients only. Place shrimp on the unfolded roll. Once placed, fold the left and right sides of the paper and roll spring roll tightly.

history“In our chapter we have Sisters who have a family history of heart diseases, diabetes, and high blood pressure. We encourage all of our sisters to eat healthy because healthy eating habits can help prevent certain health conditions such as the ones mentioned above. Heart-healthy choices will not only decrease certain health conditions but it will also boots our chances of a longer life.” - Nu Beta Chapter

tostadas de tinga Nu Beta Chapter


ingredients

directions

2 Boneless, skinless chicken breasts5 Roman tomatoes2 Garlic cloves3 Guajillo chilies3 Black peppercorns2 Onions1 can of chipotle peppers 5 tablespoons of olive oil‘Mission’ tostadas

1. To start this process, in one pot cover the chicken with water and add 1/2 onion, one garlic clove, and 1/2 a tomato. Let it boil and cook for about 30 minutes or until chicken is no longer pink inside. 2. While the chicken is cooking, slice the other onion. Heat oil in a large pan and add the sliced onion. Cook the onion until soft and translucent for about 5-6 minutes. 3. In another small pot place 4 tomatoes cut in half and let them boil for about 15 minutes. Once the tomatoes are tender place them in a blender/food processor with one garlic clove, 3 Guajillo chilies(without the veins and seeds),3 black peppercorns, and two chipotle peppers. 4. After blending the ingredients, taste the salsa for salt and pepper and adjust it if necessary. 5. Mix the onions with the salsa and let it simmer in a low heat. 6. Shred cooked chicken in small pieces. Once completed, add it to the pan with the salsa. Mix it all ingredients together. Add salt and pepper to taste. 7. Mix chicken with the salsa and simply add the Tinga to your tostada and enjoy!

history“The Ravishing Rho Gamma chapter of Sigma Lambda Gamma National Sorority Inc., has taken on the personal challenge of living a healthier life style within the past year. Each one of us already live active, from athletes to running/participating in various other campus organizations as well. Being women of balance, we understand that taking care of ourselves is for the best. This includes proper amounts of exercise and applying more exercise within each of our lives. The same old basic repetitive recipes get boring after a while, which forced us to come up with more creative inspirations of our favorite foods. This is a personal favorite of ours.” - Adriana Trevino

shrimp cocktail Ravishing Rho Gamma Chapter

Author: Adriana Trevino


ingredients

directions

2 lbs cooked shrimp (peeled and deveined)1 Tbsp crushed garlic½ cup finely chopped red onion¼ cup fresh cilantro 1 ½ cups tomato and clam juice cocktail (EACH)¼ cup ketchup¼ cup fresh lime juice1 tsp hot pepper sauce OR to taste ¼ cup prepared horseradish salt1 ripe avocado (peeled, pitted, and chopped)

1. Place shrimp in a large bowl. Stir garlic, red onion, and cilantro. 2. Mix in tomato and clam juice cocktail, ketchup, lime juice, hot pepper sauce, and horseradish.3. Season with salt.4. Gently stir in avocado.5. Cover and refrigerate 2 to 3 hours.6. Serve in one large bowl or ladle into individual bowls.

bacalaoSigma Epsilon Chapter

Authored by Eating Well


ingredients

directions

2 Tablespoons extra-virgin olive oil 1 Medium onion, chopped4 Garlic cloves, minced 14 Ounces of tomatoes, diced1 Pound flaky white fish, such as haddock or tilapia or cod – cut into 1 ½ inch pieces 1 Anaheim or poblano Chile pepper, chopped

¼ cup packed chopped fresh cilantro2 Tablespoons sliced pimento-stuffed green olives 1 tablespoon capers, rinsed1 Teaspoon dried oregano ½ Teaspoon salt ½ Cup water, as needed 1 Avocado, chopped (optional)

1. Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute. 2. Add fish, tomatoes and their juices, Chile pepper, cilantro, olives, capers oregano and salt; stir to combine. Add up to ½ cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnish with avocado (if using).

history“Many of the women in our chapter have made resolutions to eat smarter and live a healthier life. We have made an effort to do this by trying to make healthier choices in our everyday lives starting with the food that we eat and make. This dish is a classic dish that is easy to make and includes ingredients that are relatively inexpensive. The dish was taught to me by my mother who is from Bangladesh. Brown rice, chicken, and curry are three items that are commonly used in the Bengali culture. Also, brown rice, and avocado are very good forms of grains and fat. Because of my Muslim culture, we abstain from eating pork which is why chicken is a common meat that we use. “ - Ruma Khan

avocado cilantro lime brown rice with

coconut curry grilled chickenPsi Alpha Chapter

Author: Ruma Khan


ingredients

directions

2 avocados, ripe½ cup cilantro1 small clove Garlic2 tbsp lime or lemon juice1/8 tsp salt 1/8 tsp Black Pepper1/8 tsp ground cumin4 cups of cooked brown riceOptional: Lime Zest and Sour Cream

Coconut Curry Grilled Chicken1 cup light coconut milk1 cup lime juice 1 cup lime zest3 tbsp curry powder1 tbsp cumin1/4 tsp salt1 tsp soy sauce4 chicken breasts

Avocado Cilantro Lime Brown Rice1. Get a large bowl and mash the avocados.2. Afterwards, add cilantro, cumin, garlic, cilantro, salt, pepper and stir.3. Stir all ingredients in warm brown rice. 4. Shred of lime zest on top and sour cream on the side.Coconut Curry Grilled Chicken1. Add the light coconut milk, lime zest, lime juice, cumin, salt, curry powder and soy sauce in a bowl and until smooth consistency.2. Add the chicken breasts to the marinade and soak for at least 30 minutes. 3. Pre-heat the grill.4. Spray the grill with cooking spray.5. Add the chicken breasts and grill roughly 5- 8 minutes on each side or until browned.

incredible omeletsIota Beta Chapter

Author: Ogeeda “Raven” Hutton

history“Incredible Omelets originated from the idea of having a cost effective healthy breakfast with sisters. Being college students, it is often easier to buy processed food from a fast food restaurant rather than cook a simple heart – healthy meal. In addition, often times when people buy food from fast food restaurants they are often unsure of what ingredients they are actually consuming. As sisters, we decided we wanted to spend time together, eat a meal we made together, and eat food that would be beneficial for our bodies. With this in mind, we came up with the Incredible Omelet.” - Ogeeda “Raven” Hutton


incredible omelets ingredients

directions

5 baby tomatoes 3 slices of cucumbersHandful of spinach leaves1 stick of green onions¼ cup of diced sweet peppers1 glove of garlic2 medium eggs or egg whites1 teaspoon of coconut oil

1. Dice up tomatoes , cucumbers, garlic, green onions, and spinach leaves and put in one bowl. 2. Add diced sweet peppers to bowl.3. Crack 2 medium eggs or egg whites and add to bowl.4. Put coconut oil in frying pan and heat on high. 5. Place ingredients from bowl in frying pan when frying pan is hot (Watch for browning around edges of omelet to know when to flip).6. Flip omelet when desired color is obtained.7. Take out of pan and enjoy!

cuban black beans and rice

Dallas Fort Worth Alumnae Association


ingredients

directions

1 cup long-grain brown rice1 tablespoon olive oil1 onion, chopped2 cloves garlic, chopped1 teaspoonKosher salt and black pepper1 teaspoon

Ground cumin2 15.5-ounce cans low-sodium black beans, rinsed1 teaspoon Dried oregano

1. Cook the rice according to the package directions.2. Meanwhile, heat the oil in a saucepan over medium-high heat.3. Add the onion, garlic, 1 teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until softened, 5 to 7 minutes.4. Stir in the cumin and cook for 1 minute.5. Add the beans, and 1 cup water. Simmer, covered, for 10 minutes.6. Smash some of the beans with the back of a fork to thicken. Serve over the rice.

history“Riz avec Sauce d’achride is the French translation of Rice with peanut butter sauce. Riz avec Sauce d’arachide is one of the most popular dishes from the country of Ivory Coast, also known as Cote D’Ivoire, which is a small country located on the west side of Africa between the countries of Ghana and Liberia. This dish is one of the healthiest dishes from Ivory Coast” - Mariama Bakayoko

riz avec sauce d’achride So Sophisticated Sigma Gamma Chapter

Author: Mariama Bakayoko


ingredients

directions

Cooking sprayOne yellow onionOne plum tomatoOne batch of scallionsGreen bell pepperRed bell pepperFour pieces of garlicOne oz. jar of tomato paste

A jar of Lite peanut butterSaltPepperSeasoned SaltChicken drumstick(s)Uncle Ben’s microwavable natural whole grain brown rice

1. Preheat sauce pot on low temperature and spray pot with non-stick cooking spray.2. Cut the branches off the scallions and cut the rest of the scallions into very tiny pieces (throw branches away).3. Cut the onion in half, as well as a quarter off of each of the bell peppers. Cut one of the halves of the onion as well as the quarters of the bell peppers into very tiny pieces.4. Once sauce pot is heated put chicken into the sauce pot, followed by the tiny pieces of on-ion, scallions, and bell peppers. 5. Put half a can of tomato paste into the sauce pot, along with desired amount of salt, pepper, and seasoned salt to taste. 6. Cut the other half of the onion into four pieces, the plum tomato in two pieces, a quarter of each of the bell peppers in half, and four pieces of garlic (skin peeled

off), and put them into the blender, followed by the rest of the tomato paste into the blender as well. 7. Put 1/2 cup of water into the blender and blend the ingredients.8. Once blended, pour the ingredients into the sauce pot followed by 4 cups of water. 9. Put two 1/3 cups of peanut butter into the sauce pot.10. Increase the temperature of the stove to a high temperature. In about an hour, put tem-perature at a mediate level. In 30 minutes past the hour, the sauce should be a tan color. At this stage the sauce is ready.11. Microwave Uncle Ben’s natural whole grain brown rice and add sauce onto rice as well as chicken.

history“I am “Mexi-dorian” and growing up I learned how to cook from my mom; however, this recipe is my own. This recipe is originally not that healthy but with some simple and effective changes it effortlessly becomes one. Our chapter decided that heart-healthy was the way to go because America, and other countries are increasingly in danger with regards to food.” - Jessenia Monroy

pollo a la healthy

Ever-So Elegant Epsilon Epsilon ChapterAuthor: #19 Jessenia ‘Arided’ Monroy


pollo a la healthy ingredients

directions

Boneless skinless chicken breasts [trimmed fat] (5lbs)Garlic saltDry parsleyBlack Ground PepperSea Salt

Chili Japones (5)Chili Guajillo without seeds (5) Clove of garlicRoman Tomatoes (2)Extra Virgin olive oil (1 teaspoon)

Chicken1. Clean and dry it and make sure there is no fat.2. Dice into small bite size pieces.3. Using the garlic salt, pepper and dry parsley, season it moderately.4. With a no stick pan grill it in olive oil until fully cooked.Sauce1. Using a pot, fill it with water so all the contents are submerged 2. Boil the chilies and tomatoes until they are soft [if wanting more spice add more chili japones].3. Add the garlic and a ‘pinch’ of salt and a cup of water and blend all the contents together.Bring It Together1. Put the sauce on a pot and bring it to a boil.2. Add the chicken.3. Taste and adjust to liking.**Dish is usually served with rice and beans and whole grain flour tortillas**

history“Calida’s dish comes from the famous Latin American dish, “Arroz con Pollo”, but her recipe comes with a twist. A few colorful bell peppers with other scrumptious ingredients make Calida’s dish a mouth-watering, healthy lunch. In order to make this Chicken & Rice dish even better, it takes another twist on the healthy side by utilizing brown rice, grilled chicken, and vegetables. Our decision to make a heart-healthy choice involves taking care of our health in order to inspire the ones that we love to make the same healthy choices. When one is able to see how eating healthy positively affects someone, it truly inspires the ones that surround you. Sometimes the first step to choose to be healthy can come from inspiration.” - Maria Echeverria

chicken and rice with a twist

Delta Delta Chapter Author: Maria ‘Cailida’ Echeverria


ingredients

directions

½ Red Bell Pepper½ Green Bell Pepper½ Yellow Bell Pepper2 Zucchinis (Calabaza Mexicana)1 Potato1 Container of fresh whole Mushrooms1 Whole White Onion2 Garlic cloves2 Limes3 Serrano peppers

1 tbsp. of Extra Virgin Olive Oil2 teaspoons of salt1 teaspoon of black pepper2 Boneless Chicken breasts1 ½ cups of Brown Rice3 cups of Water¼ Knorr Consome de Pollo or salt

Brown Rice:1. Bring rice, water, Knorr Consome de Pollo or salt to a boil. Cover and reduce to a slow, steady simmer for about 45 minutes. Let the cooked rice sit for 10 minutes, covered, to absorb maximum moisture.Fresh vegetables:1. Chop the bell peppers, zucchinis, potatoes, ½ of the white onion, and 2 Serrano peppers. Chop the mushrooms into fourths.2. Mince the other half of the onion, 2 garlic cloves, and 1 Serrano pepper. Chicken:Cut chicken into thin strips. 1. In a hot non-stick pan with 1 tbsp. of olive oil add the minced ingredients into the pan and stir until the onion is translucent. 2. Add the chicken, 2 teaspoons of salt, and 1 teaspoon of black pepper. Stir the ingredients together. After the chicken is done releasing excess juice, add the chopped potatoes. 3. Once the potatoes have softened up a little, add the rest of the fresh vegetables in to the pan. Add the lime juice and stir. Cook until the vegetables are cooked but not over cooked (over cooked meaning mushy vegetables). The vegetables should still have a crunch when tasting.

history“Making heart healthy choices and incorporating it in our daily lives will prove beneficial to our bodies in the future. Being healthy does not necessarily begin with food. There are many other feelings that define what being healthy is. By choosing heart healthy food items, I am doing my body good and my future self will thank me later. With my sisters by my side, I know I have a strong support group when it comes to my health and my choices.” - Alegria Moscoso

carapulcra chinchanaOmicron Beta Chapter

Author: #116 Alegria ‘Alegria’ Moscoso


ingredients

directions

Dried potatoes (papa seca) (see note)2.5 lb boneless pork shoulder2 tbsp minced garlic1 tbsp ground cumin¼ cup red wine vinegar½ tsp black pepper½ tsp salt1/3 cup vegetable oil¼ cup hot red chilli paste (aji

panca) (see note)2 tbsp yellow chilli paste (aji mirasol) (see note)1 cup dry white wine¼ cup port10 cups beef stockDry crackers, Peanuts, lightly toastedsteamed rice, to serve

Resting time 30 minutes1. Place a large frying pan over medium-high heat. Dry roast the potato flakes for 5 minutes until golden and aromatic. Transfer to a bowl and cover with cold water. Leave to soak for 30 minutes, drain.2. Cut 750 g of the pork into 5 cm pieces. Cut the remaining pork into 2 cm pieces. Combine the garlic, cumin and vinegar with the pork and season with salt and pepper. Mix well to combine. Leave to marinate for 30 minutes.3. Place a large casserole over medium-high heat. Add the oil and larger pieces of pork and cook, in 2 batches, for 3–4 minutes until evenly browned. Remove with a slotted spoon and set aside. Repeat with the small

pieces of pork and remove with a slotted spoon. 4. Reduce the heat to medium and add the hot chilli paste and yellow chillies and cook for 2 minutes, stirring. Add the wine and port, bring to the boil and simmer for 2 minutes before adding the stock. Return to the boil, add the dry crackers, potatoes and pork. Reduce the heat and simmer for 2 hours, stirring occasionally, until the pork and potatoes are tender, adding 250 ml (1 cup) water if the braise appears too thick.5. Place the peanuts in a food processor and process until finely chopped. Add the peanuts to the pork, stir to combine and simmer for 2 minutes.6. Serve hot with steamed rice.

spinach soupGamma Chapter

Author: Ariana Mora and Olga Mero

history“My family has a history of diabetes and heart disease. When a close family member was diagnosed with diabetes, my mom decided to change her lifestyle to better her own health. My mom and I decided to do some research on heart healthy foods. Spinach was on several top 10 heart healthy foods lists. Together we ex-perimented and came up with our very own spinach soup. It’s a simple dish that you can tailor to your tastes and add or even take away some of its ingredients. Just make sure to keep the spinach.” - Ariana and Olga Mero


ingredients

directions

2 handfuls of spinach1/2 onion1/2 tomato2 medium potatoes 1 small garlic clove1 spoon of butter

2 cups of water1 cup of milk1/2 cup of low moisture part skim mozzarella cheeseSalt and pepper

1. Wash spinach.2. Blend spinach, onion, tomato, garlic, and 1 cup of water.3. Peel potatoes, cut into small pieces, and boil.4. Add spinach, onion, tomato, and garlic (already blended) to the potatoes.5. Cover and cook at medium heat, stir here and there. 6. Add salt and pepper to taste.7. When potatoes are soft use a potato masher to mash potatoes.8. Add 1 cup of milk, 1 spoon of butter, and cheese.9. Continue to stir until all ingredients are well mixed.10. Sprinkle cheese on top and serve.

history“My mother cooked this in growing up in Puerto Rico. It is a quick yet delicious chicken meal I can make a home that always gives me a taste of the island! We usually pair it with Mofongo which is a very typical plantain dish from Puerto Rico ( included in picture). I really enjoy it because it can also be paired with very different sides like rice, tortillas (for tacos) and veggies.” - Verónica Rodríguez-Méndez

pollo a la criolla North Flordia Alumnae Association

Author: #59 Verónica “ Solana” Rodríguez-Méndez


ingredients

directions

3 Boneless skinless chicken breastsAdobo Goya all purpose seasoning w/ pepper1 can of tomato sauce (8oz)1 Yellow Onion1 teaspoon of minced garlic1/2 tablespoon of extra virgin olive oil

1 teaspoon of cumin1 teaspoon of oregano1 packet of Sazón Goya with Culantro and Achiote (Coriander and Annatto)1 or 2 dried Laurel leaved (optional)Salt and Pepper to taste

1. Cut chicken into small strips and season the chicken to taste using Adobo.2. Cut the onions into medium size strips and in a pan, sauté the onions using the olive oil, garlic, oregano, cumin, sazón and laurel leaf.3. Once the onions are soft, put the chicken in the pan and then add the tomato sauce. Cook the chicken on low for about 15-20 minutes until thoroughly cooked.

history“My mother always said that the safest meal you can ever have will come out of your own garden. So being very health-conscious since my stepfather was diabetic, many of the spices that you will see in this dish were grown by her in my backyard. A meal so aromatic caressing your senses with all that India has to offer, Chicken Biryani is one of the first things I ever cooked. Plus, what’s not to love- you can make your own by adding peas, green sweet peppers and more. This 5 generation-old family recipe reminds of the great works of man and the masterpieces from above. Enjoy!” - Shanna Bookal

chicken biryani

Marvelous Mu Chapter Author: Shanna Bookal


ingredients

directions

Chicken – 2 lbs, cut Basmati Rice – 2 cups Water – 8 cupsYogurt (Curd) – 1.5 cups Potatoes – 1, large (cubed) – optionalOil – 3 tbsp Garlic – 2 tsps (minced) Ginger – 2 tsps (minced)Cinnamon Stick – 2 pc Bay Leaves – 2 Black Cardamom – 1

Green Cardamoms – 4Golden Raisins – 1 tbsp Cashews – 1 tbsp (heaped) Tomatoes – 2 (diced)Cumin Powder and Coriander Powder – 1 tsp ea. Turmeric Powder and saffron – 1/4 tsp ea.Red Chili Powder – to taste Mint Leaves – 2 handfuls/Cilantro – 1/4 cup(chopped)Fried Onions – 1 cup (divided)

1. Wash and soak the Rice for a minimum 1/2 hour. In a pan, bring 8 cups of water to boil. Once boiling, add Green Carda-moms (2), Bay Leaves (1), Olive Oil (1tsp). Add in the washed Rice to the boiling water. Once the Water starts boiling again, time and cook for 5 minutes (the Rice needs to be 3/4 way done). Drain the water from the Rice and keep aside.2. In a separate bowl, mix Saffron and Water (1tbsp), keep aside and allow it to soak.3. Heat a pan on medium heat with 1tbsp Olive Oil, add in the Cashews and Golden Raisins, fry for a couple of minutes till the cashews get a light golden color. Remove from the pan making sure to drain all the oil off. Keep aside.4. Fry Cinnamon Stick, Bay Leaf, Black & Green Cardamom for

under a minute adding in the Cumin allowing them to sizzle. Add in Ginger & Garlic, fry for another minute. Keep stirring. Finally, add in the washed, cleaned pieces of Chicken and diced tomato mixing very well.5. Once the Chicken is cooked, put the Yogurt, Fried Onion (1/2 cup), Cilantro (save some for garnish), Mint, Potatoes, Coriander, Cumin, Turmeric and red chili powderSimmer for about 10-15 minutes While simmering , Pre-heat oven to 250 degrees Fahrenheit 6. Once finished, place the ingre-dients in an oven-proof dish with a little oil layering it as follows: Chicken, rice, potatoes/gravy, chicken, potatoes, rice, gravy, Cashew-raisin-onion-cilantro-saffron mix. Foil and bake for 1 hour. MIX, SERVE AND SMILE!

lettuce tacos Kappa Epsilon Chapter

Authors: Lois and Lauren LeDay

history“My mother wanted to find a new, healthier alternative to one of my family’s favorite meals, which were tacos. After eating a lettuce wrap for the first time while out to dinner with a friend, she decided to try it with tacos at home. My father and I were hesitant at first, but we gave it a try with an open mind and have never looked back since. The Kappa Epsilon chapter believes that Women of Distinction should have not only strong minds, but strong bodies as well.” - Lois and Lauren LeDay


ingredients

directions

1.3 lbs 99% lean ground turkey1 tsp garlic powder1 tsp cumin1 tsp salt1 tsp chili powder1 tsp paprika1/2 tsp oregano1/2 small onion, minced

2 tbsp bell pepper, minced3/4 cup water4 oz. can tomato sauce8 large lettuce leaves from Iceberg lettuce(optional) 1/2 cup shredded reduced fat cheddar - (7 pp)

1. Brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.2. Wash and dry the lettuce. Divide the meat equally between the 8 leaves and place in the center of each leaf and top with your favorite taco toppings.

history“Discada is a popular dish usually made in the northern territories of Mexico. The name of the dish comes from the fact that you make it on a plough disc that’s been welded shut and has handles on the sides. We chose this dish because it is most common when we all get together because we are all able to pitch in to buy the ingredients, it is not expensive, and it is healthier than eating a hamburger and fries.” - Jasmine Juarez

mexican style discadaUpsilon Beta Chapter

Author: Jasmine “Leilani” Juarez


ingredients

directions

2 lbs. Turkey-bacon, sliced small6 garlic cloves minced10 ounces chorizo sausage, sliced thin1 1/2 lbs. lean flank steaks, cut into 1 inch chunks1 medium white onion, diced2 medium potatoes, diced

3 roma tomatoes, diced3 chipotle bell peppers, minced1 cup low-sodium beef broth1 tablespoon oregano1/2 tablespoon cumin 1 1/2 teaspoons pepper1 teaspoon salt (to taste)6 corn tortillas

1. Preheat a large skillet to medium heat for a few minutes. Add the bacon and cook until brown and crispy. Add the garlic, chorizo and cook for a few minutes.2. Turn the heat up slightly, move the chorizo mixture to the outer edges of skillet and add the beef to the center of pan. Cook until nicely browned and seared in some spots. Add a touch of oil to help the meat brown if needed.3. Add the onions, potatoes, chipotle, and tomatoes. Season lightly with salt and pepper. Add the beer and beef broth, stir well to mix. When it comes to a boil, reduce heat slightly and add the Worcestershire sauce, cumin, oregano, pepper, and salt (if needed). Cover and cook until the liquid is reduced and becomes thicker. Add in the cilantro during the last 10 minutes of cooking.4. NOTE: Serve with corn tortilla, Pico de Gallo, and garnish with cilantro. Serve with a side of Mexican red rice or refried beans.

history“This recipe comes out of the southern “soul food” tradition. One of our chapter sisters is from Arkansas and Texas. Her mother’s side and the smell of soul food coming from the kitchen is one of her favorite memories from growing up. Modifying soul food recipes to make them more heart healthy doesn’t mean you have to sacrifice any flavor, which gave me the idea to modify the typical southern fish fry with baking. Our chapter is committed to heart health because we recognize that heart disease is the #1 killer of women of color.” - Theta Delta Chapter

beulah’s baked catfish fillets with a cajun

kickTheta Delta Chapter


ingredients

directions

6-8 catfish fillets2 cups of bread crumbs2 tablespoons of shrimp/crab boil (Recommendation: Zatarain’s Pro-Boil)Teaspoon of salt

Teaspoon of pepperTeaspoon of Cajun seasoning1 stick of salted butter2 tablespoons of Dijon mustard*Generous dash of the hot sauce of your choice

1. Preheat oven to 400 degrees Fahrenheit. Melt butter, add the Dijon mustard and hot sauce, and mix well. 2. Put two cups of bread crumbs and your spice mixture in a large bowl and mix well. Taste for flavor and add seasonings to liking. 3. Dredge the fish fillets in butter then dip both sides in the bread crumbs. Place on ungreased baking sheet and bake for 15-20 minutes until fish is fully cooked. Enjoy! (This dish is especially good in po’ boy sandwiches or with a side cheese grits).

*Substitute butter for olive oil and added heart health benefits, add another half a teaspoon of Dijon mustard and a pinch of salt to get a similar consistency.

turkey meatballsPhi Alpha Chapter

Author: Ashley Innocent

history“This recipe is a healthy version of my mother’s Haitian meatballs; I choose this recipe because my mother’s meatballs are one of my sister’s favorite Haitian meals. Eating healthy was never something that I felt the need to do. I have played sports my whole and weight was never an issue for me. However that was not the same for some of my family members. Especially for my older sister after she was diagnosed with multiple sclerosis. After her weight became a problem I wanted her to “eat clean”. She wanted no part in it, so to help her I wanted to show her eating clean isn’t just about losing weight but about living a better lifestyle. So I joined her, showing her that I wasn’t all talk and I would be there with her every step of the way.” - Ashley Innocent


ingredients

directions

1 pound ground turkey 2 garlic cloves (minced) 1 medium onion 1/4 cup minced Italian parsley leaves ¼ cup of minced Fresh Thyme 2 medium egg whitesOlive oil

½ cup of Asiago cheese 1/4 cup Panko bread crumbsHabanero pepper to taste (minced)Saśon seasoning to taste (keep in mind sodium levels)Black pepper to taste

1. In a large sauté pan add enough oil to coat the bottom of the pan, add garlic and onions and until lightly browned.2. In a large mixing bowl add ground turkey, 1 tablespoon of olive oil, parsley, thyme egg whites, panko bread crumbs, habanero, Saśon , black pepper and asiago cheese. Mix with hands until all ingredients are evenly incorporated. Before forming all of the mixture, taste the mixture by forming a bite size patty and cooking through on the stove top. If mixture is too dry which add olive oil and if mixture is not to your taste add a bit more seasoning. 3. Form rest of mixture by hand and place in a non-stick baking dish. Bake at 350° until cooked through. 4. Serve with whole wheat pasta and choice of pasta sauce.

history“Hazel is of Filipino decent and Mechado is a dish that was made in her home growing up. Every time she makes it, she thinks of family and her culture that is very important to her. Her version of mechado is a healthy dish because it is made with extra virgin olive oil and gives a healthy portion of protein and carbohydrates.” Sigma Beta Chapter

mechadoBe Stunning Sigma Beta Chapter

Author: Hazel Marie “Fokai” Sison


ingredients

directions

3 cloves of garlic, minced1/2 onion, sliced3 tbsp extra virgin olive oil2 lbs beef, cubed1 can of tomato sauce

1 cup water1/4 cup lite soy sauce3 small potatoes, quarteredsalt and pepper to taste

1. Heat oil in deep pan and sauté garlic and onions.2. Add in meat and sauté until light brown.3. Add the tomato sauce and water and simmer until meat is tender.4. Add potatoes and seasoning and then continue to simmer until potatoes and meat are tender.5. Serve over bed of brown rice. 6. Enjoy!

enchiladas de papa

Omicron Gamma Chapter

history“The origin of this recipe comes from my mother. Typically, everyone eats cheese or chicken enchiladas, but because my favorite vegetable was potatoes while I was growing up my mother began replacing the cheese and chicken with potatoes in the enchiladas. Additionally, because the enchiladas are made with a lot of grease my mother has taught me to always serve them with a lot of vegetables on top to make the traditional dish healthier.” - Valeria Navarro-Villegas


ingredients

directions

6 potatoes12 corn tortillas5 guajillo chili1 head of garlic ½ onion ½ teaspoon of salt 1 clove spice¼ cup of extra virgin olive oil

Topping Ingredients: Light Sour creamLight Queso Fresco (Cacique brand)Onion Lettuce TomatoHomemade Salsa

1. First boil the potatoes. When they are soft take out, peel their skin, and smash them. 2. Boil the 5-guajillo chilies with 2 cups of water for 6 minutes. Then take the 5 chilies and ½ of cup of water that was used to boiled them with and put them in the blender along with the garlic, salt, onion, and clove spice. Grind very well and pour it in a semi extended plate. 3. Place the ¼ cup of oil in a pan and maintain the flame on low. Take a tortilla and soak it in the guajillo chili sauce. After the tortilla is soaked with the red sauce, place it in the pan and flip it almost immediately and take it out. The hot oil is only supposed to help the tortilla retain the red sauce. 4. Place the now red tortilla on a different plate and place 1 tablespoon of smashed potato and roll it up. Repeat. Once the tortillas are rolled up with the potato in the middle, one may serve it with sliced onions, sliced tomatoes, cut up lettuce, cheese, sour cream, and homemade salsa.

zucchini fries

“Captivating” Chi Beta Chapter

history“I, Belen Martinez, was diagnosed with having a heart murmur at age 8. The doctor explained the anatomy of having a heart murmur and its function. My mitral valve is inverted, which causes me to have palpitations from time to time, dizziness and chest pains without any physical activity. The doctor advised me that it was essential for me to have a well-balanced diet. I am restricted from consuming foods high in fat, sodium, and sugar. Therefore, I am not allowed to eat fried foods, various sweets, and fatty foods. Over the years, I learned that I loved French fries, but every time I would eat them, I would experience chest pain. My cardiologist advised me to find a healthy way to consume fries. Thus, the idea of zucchini fries came to mind. Unlike regular French fries, zucchini fries are not high in sodium, fat, and are baked, not fried.” - Belen Martinez

ingredients

directions

2 zucchini 1 egg white 1/4 cup milk 1/2 cup shredded Parmesan cheese 1/2 cup regular bread crumbs Vegetable cooking spray

1. Preheat oven to 425°. Cut zucchini into 3-inch sticks. (Either peal the zucchini or chose not). 2. Whisk an egg white in a small bowl, and add milk, remember that the amount of milk used is up fpr preference. 3. Combine Parmesan and regular bread crumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. 4. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown. Allow for the zucchini fries to cool and serve as a complimentary side dish to your min course.

Cooking with Culture: First Edition

tofu fried riceNu Epsilon Chapter

Author: Cooking Light Cookbook


ingredients

directions

2 cups uncooked instant rice2 tablespoons vegetable oil,1 (14-ounce) package reduced-fat firm tofu, drained and cut into (1/2-inch) cubes2 large eggs,1 cup (1/2-inch-thick) slices green onions1 cup frozen peas and carrots, thawed

4 garlic cloves,1 teaspoon minced peeled fresh ginger2 tablespoons sake (rice wine)3 tablespoons low-sodium soy sauce1/2 teaspoon dark sesame oil

1.Cook rice according to package directions, omitting salt and fat.2. While rice cooks, heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove from pan. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add 1 tablespoon vegetable oil to pan. Add 1 cup onions, peas and carrots, garlic, and ginger; sauté 2 minutes.3. While vegetable mixture cooks, combine sake, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring con-stantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions, if desired.

Note: Using frozen peas and carrots plus bottled minced garlic and ginger speeds up preparation of this simple Chinese standby. Keep any leftover sake tightly capped in the refrigerator for up to three weeks, or can substitute a tablespoon of rice wine vinegar for the sake.

history“As an entity we decided to make this dish because the #1 reason for women’s mortality is heart disease. We want to encourage and educate woman how to cook healthy in order to change their eating habits. We believe taking care of our body is very important. We also want to show that cooking and eating healthy is fun! Our dish even shows that eating healthy can also be delicious. Envoltorios de Pollo is cooked in many Hispanic/Latino households. They are baked or steamed and are easy to make. Some people substitute pork instead of chicken. For the most part, Envoltorios are usually a healthy dish, taking in mind of the ingredients you use. A side of rice usually accompanies it. Enjoy and healthy eating!” - Theta Alpha Chapter

envoltorios de pollo Truly Alluring Theta Alpha Chapter


ingredients

directions

6 Chicken Legs (Drumsticks) or Chicken breast 3 Potatoes6 Carrots1 Onion1 Lemon Mushrooms

CilantroBay leavesSpices, i.e., Lemon Pepper, salt, Chicken seasoning ( Sazon Goya) Aluminum Foil

Cooking Time: 60-75 minutes 1. Wash all vegetables and chicken thoroughly. Once vegetables are washed, cut onion, potatoes and carrots into thin slices. Set cut vegetables aside. 2. Rinse chicken in water and take off the excess fat and skin. Next, carefully do small vertical cuts on the drumsticks or chicken breast (don’t cut all the way through). This allows the seasoning and lemon juice to make its way through the chicken. Preheat oven to 325 Fahrenheit while doing this step. Cut 6 pieces of aluminum foil (enough to cover pieces of chicken) 3. Before placing chicken on the aluminum foil, marinate the chicken with lemon (Make sure to get all sides of chicken). Precede to season chicken

with lemon Pepper, Powder Garlic, and the Sazon Goya (Note: Use any type of chicken seasoning.) Place chicken on the aluminum Foil paper. Proceed to add carrots, potatoes, onion, mushrooms and bay leave. Sprinkle pinch of salt. Make sure that the “bundle is not overfilled. It must close tightly so that it can retain the juices that the heat will produce. 4. Put Envoltorios in oven and bake for about 60-75 minutes. The time might vary depending on the size of the chicken. Make sure to check that chicken is fully cooked.

**Make sure to always use separate cutting boards, plates and utensils when cutting vegetables and raw meat to avoid cross contamination.

salsa chicken Phi Beta Chapter

Author: Kylie Gittleman


ingredients

directions

10oz of your choice salsa15oz can of black beans (rinsed and drained)15oz can of white corn (drained)2 tablespoons fresh chopped cilantro1 teaspoon extra virgin olive oil¼ cup of water2-3 boneless skinless chicken breast

1. Sauté chicken in olive oil. Brown, remove and keep warm. Lightly season with garlic salt, onion powder, and pepper.2. In the same pan, over medium heat, and black beans, salsa, corn, cilantro, and water. 3. Cook three minutes until blended and warm.4. Spoon on top of chicken.

history“Pasta is originally from Italy and today it is used in many different cultural dishes including pasta salad. Today there are many different styles of pasta salad. Pasta salad is usually prepared with pasta, vegetables and an oil-based dressing. It is typically served chilled as an appetizer but can also be served as a main dish.” - Tau Beta Chapter

shavan’s healthy pasta salad

Tau Beta Chapter


ingredients

directions

16oz wheat rotini noodles2 cups chopped cucumber1 cup chopped grape tomatoes1 12oz jar marinated artichoke hearts

½ cup of diced red onion1 teaspoon of salt 1 tablespoon of olive oil1 cup lite Italian dressing2oz feta cheese

1. In a large pot bring water, olive oil and salt to a boil. Add noodles and cook for 8-10 minutes or until they are aldente.Strain noodles and let them cool down for 5-10 minutes. Transfer noodles to a large mixing bowl.2. Chop onion and let soak in a 2 cups of water for 5 minutes. Strain onion.3. In the mixing bowl add cucumber, tomatoes, artichoke hearts, red onion, and Italian dressing and toss lightly. 4. Chill salad for 1 hour and top with feta cheese.

history“This recipe comes from my mother and is one of her favorite Mexican dishes. It is so easy to prepare and very authentic, making it a double win. It can be served as a main course, along with sides or as an on-the-go burrito.” - Jacqueline Nevarez

mexican picadilloOmicron Delta Chapter

Author: Jacqueline Nevarez


ingredients

directions

¼ Cebolla/Onion diced2 Papas/Potatoes cubed1 lb. Carne molida/Lean Ground Beef or Turkey Beef10 dried New Mexico Chili pepper¼ cup of dried Chiles de Árbol (bird’s beak chili and rat’s tail

chili pepper)½ diente de Ajo/ Garlic clove½ tsp. Harina/Flour 1 Consomé de tomate/Tomato bouillon cube2 tbsp. Aceite para cocinar/Cooking oil Sal/Salt

1. Finely dice onion and cut potatoes into cubes, and set aside for later. 2. Boil both dried chilies in water for 20 minutes or until soft. Once this is ready, put in blender with half a teaspoon of flour, half a garlic clove and ½ cup of water in which they were boiled and puree. Consistency should not be too thick as it will have to sieve it later on. If it is too thick puree with more water until it reaches a consistency soft enough to sieve. Set aside for later. 3. In a large skillet, add cooking oil and heat over medium heat. Begin cooking the ground beef and add the onion as well stirring occasionally. Sautee for a few minutes until beef reaches a medium-rare cook.4. Once it has reached a medium-rare cook, add potatoes and cook until potatoes are soft and meat is well done.5. When the meat and potatoes are ready, sieve the chili that was blended and add it in.6. Reduce heat and season with salt and tomato bullion, allowing contents to cook for 10 minutes while stirring occasionally. 7. Once done, enjoy it on its own or serve it as a burrito, if desired.8. Enjoy!

history“The origin of this recipe is a mixture of different ideas mixed together. The recipe derives from the idea of bringing the coastal cuisine to the table. All members of our entity strive to make healthier decisions each day.” - Psi Beta Chapter

coastal linguine

Psi Beta Chapter


ingredients

directions

Clams Turkey Sausage ParsleyShrimp Whole Wheat Linguine NoodlesParmesan Mussels Extra Virgin Olive Oil Butter

1. Open clams, drain water and save, set clams and mussels aside. Let water stand to settle and sand or debris, then carefully pour into a measuring cup. Discard sand. Add water to liquid to get 1 cup of liquid. Put aside.2. Shell and devein shrimp, keep shells. Chop shrimp into small pieces.3. In a separate skillet, add the sliced sausage to a simmer. In a saucepot, cook linguine as per instructions on package; drain. Return to pot and keep warm.4. In the meantime, in a 2 quart saucepan over high heat, heat clam liquid, shrimp shells, and sherry to a boil. Reduce heat to low; cover pot and simmer for 5 minutes.5. With a slotted spoon, remove shrimp shells and discard. Pour mixture into a bowl and set aside.6. Into the same saucepan add butter olive oil, and garlic; cook over medium-low heat until garlic is lightly brown.7. Stir in clam liquid mixture, clams, mussels, sausage and shrimp. Heat to boiling over high heat, stirring occasionally.8. Add parsley and parmesan and cook 1 minute.9. Add salt to taste, serve over linguine.

history“Arroz blanco or white rice is side that is usually eaten with any main dish such as steak. This particular recipe is submitted to us by our sister Ariana “Angelical” Rivas whom is from Mexican ethnicity. Rice is a typical side in many of the Spanish speaking countries. This specific rice recipe was learned from Ariana’s mother who says the key is adding the Knorr seasoning to give its flavor.’ -

arroz blanco Chi Gamma Chapter Author: Ariana Rivas


ingredients

directions

¼ of a cup of cooking oil 1-½ cups of Jasmine Rice1 tablespoon of chopped white onion1 tablespoon of Knorr Chicken Flavor Bouillon ½ a 12g package of Knorr Mi Arroz sazonador para arroz blanco4 cups of water 12 oz.. bag of steamable mixed vegetables

1. Add the oil in a skillet pan until hot.2. Add the 1 ½ cups of rice stir for about 1 minute. 3. Then add 1 tablespoon of onion and stir again for about 30 seconds.4. Then add the 4 cups of water let stand for about bit. 5. Add the 1 tablespoon of Knorr Chicken Flavor and the 1 tablespoon of Knorr Mi Arroz sazonador. 6. Cover with skillet lid and let the rice absorb the water.7. After it is completely absorbed add the vegetables (make sure to unfreeze them if they are frozen). 8. Cover with lid before serving. *Typical serving size is the size of a cupcake wrapper.

bolani

Illuminating Iota Gamma Chapter Author: Yasameen Mohammadi

history“Bolani is easy to make, affordable and a healthy option rather than going out for dinner. It is a main dish that is made usually for special occasions, however when it is for special occasions, even the dough is prepared homemade. This is the easy to make it and can be cooked within 10 minutes. The Greek yogurt is the dip for Bolani, which can be homemade or store bought depending on the time one has. This is an all greens entre and great for one’s diet.” - Yasameen Mohammadi


ingredients

directions

Egg Roll Wrap Green onionsCilantroSaltPepperExtra Virgin Olive OilCilantro seedsGreek Yogurt

1. Chop the green onions and cilantro into pieces2. Mix with salt and pepper in a bowl and add 4 spoon of oil and mix thoroughly. Let it sit over night.3. The next day, fill half of each egg roll wrap with a handful of the prepped ingredient from the night before.4. Wet the corners and fold the empty side over.

history“My name is Karly Angol and I am a senior at the University of North Texas. I was born and raised on the beautiful islands of St. Thomas in the United States Virgin Islands. My mom always taught us that you are what you eat. Growing up I could always count on home cooked healthy meals every night. A dish I enjoyed eating growing up is cauliflower crust pizza. It is healthy and it tastes great!” - Karly Angol

cauliflower crust pizza Rho Beta Chapter

Author: Karly “Nahara” Angol


ingredients

directions

Nonstick spray2 1/2 cups cauliflower, grated (about 1/2 a large head)1 large egg, lightly beaten1 1/4 cups shredded part-skim mozzarella cheese2 tablespoons grated parmesan cheeseKosher salt and freshly ground black pepper1/4 cup tomato sauce1 cup grape tomatoes, sliced in half2 cloves garlic, sliced1/4 teaspoon crushed red pepper flakesFresh basil leaves, optional* Add any extra vegetable toppings as wanted.

1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF. 2. Grate the cauliflower using a box grater until a total of two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. 3. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. 4. Top with basil before serving.

history“Arroz con Leche is the Spanish version of Rice Pudding. It originated in Spain while the Moors occupied Spain for over 700 years. In some places, the dish is said to be very beneficial. According to the population of Costa Rica, Arroz con Leche heals the wounds of the soul and brightens the day. Although my sisters and I come from different backgrounds, this was a dish we could all remember eating as we grew up, especially at family gatherings! There is nothing more exciting than dessert! I hope you all enjoy this delicious dish, as it is passed down from my family to yours!” - Nicole Cifuentes

arroz con leche Pi Delta Chapter

Lambda Alpha Chapter Author: Nicole Cifuentes


ingredients

directions

(6 to 8 servings)1 cup long-grain brown rice, washed4 cinnamon sticks2 cups water4 cups non-fat milk1 pinch of salt2 tablespoon margarine1 ½ tablespoons vanilla extractStevia to taste1 (12 oz) can sweetened condensed milk (lechera, fat-free)

1. In a small pot, add water and cinnamon sticks, bring to a boil and cook for 10 minutes. Set aside and discard cinnamon sticks.2. Place the rice and the cinnamon water in a large pot, over medium heat and cook for 5 minutes.3. Add salt, margarine, vanilla extract, 2 cups of fat-free milk, and sugar. Stir well to mix and cook uncovered for approximately 15 minutes.4. Reduce heat to medium low. Add the remaining milk and condensed milk. Stir with a wooden spoon. Cook for 1 hour and 15 minutes, or until the Arroz con Leche thickens to desired consistency.5. Stir well and remove from heat, and let it cool at room temperature. The consistency should be very creamy. Refrigerate for at least 1 hour or overnight.

healthy banana dark chocolate chip cookies

Tampa Bay Alumnae Association (TBAA) Author: Christine Gordian

history“We would like to think that overall the Tampa Bay Alumnae Association is a healthy AA. As working women, wives and moms we share the same understanding that personal health is important to maintaining our personal success and overall wellbeing. We join each other for weekend runs or races across Tampa Bay, and support each other in our individual fitness journeys. Sharing delicious recipes, such as these Healthy Banana Dark Chocolate Chip Cookies, is one of the ways we enjoy and encourage our fellowship.” - TBAA


ingredients

directions

2 medium bananas1/2 c granola oats1/4 c of dark chocolate chips1/3 c of peanut butter

Bake at 400 degrees. Lightly spray a cookie sheet.Use a teaspoon to measure cookie scoops. 1. Cut the bananas into small chunks and mash with them to a pulp. 2. Add the oats, chocolate chips and peanut and continue to mix the contents. 3. Take a teaspoon size of the mix and place on a lightly greased cookie sheet. 4. Bake at 400 degrees for approximately.5. Ovens may vary in power and bananas can burn very quickly.Check on the cookies every 5 minutes

Makes 15 to 17 cookies (depending on spoon size)

Created by sisters of Sigma Lambda Gamma National Sorority, Inc. Spring 2015

cookbook heart health edition

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heart disease

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recipes origins

authentic cultural recipes

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salsa chicken