LiveWell Vermont

The 2 nd place winner for the State of Vermont Recipe Contest is Cheesy Summer and Zucchini Squash Casserole submitted by Alissa Robertson! Alissa wrote, “Here is a nice and tasty squash recipe to make while the summer and Zucchini squash are very productive. This vegetable dish is colorful and with all the cheese, your kids will eat it right up!” Whether you are getting back into a routine with school, juggling a busy work week or just enjoying a simple but tasty recipe, Cheesy Summer and Zucchini Squash could be the perfect option for you! This recipe can be found on pg 29 of the Employee Recipe Book: Summer Edition . Congratulations, Alissa! Special thanks to the Live Well Wellness Ambassadors who voted on all the wonderful recipes submitted by State of Vermont Employees! If you would like to join the team of Wellness Ambassadors and promote wellness at your worksite email your Wellness Team (DHR.LiveWellVermont@vermont.gov).

The 1 st place winner of the State of Vermont Summer Recipe Contest is Squasherole submitted by Ellen Cairns! This easy summer dish is nutritious and delicious. Ellen wrote, “This is a simple recipe that is based on a French provincial dish called a tian.   It is the answer to "What to do with all that summer squash?" and can be adapted in many different ways.   The base can be potatoes, as listed, or a layer of quinoa, rice, or other grains.   You can also play around with the types of protein (adding beaten eggs, for instance, instead of the tofu) and cheese.   One recipe, many possibilities!” As the summer is coming to a close, this recipe is perfect to use the rest of your summer squash supply. This recipe can be found on pg 27 of the Employee Recipe Book: Summer Edition . Congratulations, Ellen!! Special thanks to the Live Well Wellness Ambassadors who voted on all the wonderful recipes submitted by State of Vermont Employees! If you would lik...

Are you looking for a quick and simple dinner that also provides fantastic leftovers? Look no further than this frittata recipe. This recipe is very versatile. You can switch out the veggies, cheese, and/or herbs to whatever your preference may be. This recipe would go well with roasted potatoes and a side salad to make it a more hearty meal. Veggie Frittata Ingredients: Assorted vegetables, diced (one good combination is broccoli, spinach, and onion however feel free to get creative with what you have in the fridge). 3 Tablespoons olive oil 6 Basil leaves, diced 3 cloves garlic, minced 8 eggs 3/4 cup plain unsweetened almond milk (you can also substitute regular milk) 1 1/2 cup shredded cheese. You can use a combination of cheeses or stick to one. Cheddar is a great option. Salt and Pepper to taste  Directions: Add veggies, garlic, and olive oil to a large frying pan. Saute until veggies are slightly tender (6-7 minutes). Whisk eggs and milk in a large bowl ...

Congratulations to our third place recipe contest winner Tabbi Daly! Check out the recipe for Asparagus Pasta Salad below! Asparagus Pasta Salad Ingredients: 8 oz penne pasta uncooked 1 pound asparagus, trimmed and cut into 2 inch pieces 1 cup halved cherry tomatoes 1/2 cup purple onion, thinly sliced Dressing: 1/3 cup plain greek yogurt 2 tbsp lemon juice 2 tbsp olive oil 1 tbsp freshly chopped parsley 1 tsp sugar 1 tsp lemon zest salt and pepper to taste Directions: Boil pasta for 12 minutes then add the cut asparagus. Cook for an additional 2-3 minutes and then drain and run under cold water until cooled. Drain completely and place in a large bowl.  Add tomatoes and onion then toss to coat.  Whisk together the remaining ingredients for the dressing and pour over pasta. Stir to coat.  Serve.

Congratulations to our second place recipe contest winner Laura Ann Nicolai for her recipe submission! Check out this great recipe! Springtime Penne with Peas and Parmesan Yield: 4 servings Ingredients: 1 pound fresh peas, shelled (about 3/4 cup) 6 ounces pea shoots (tendrils, shoots, leaves) (1/2 big bunch) 1 Tablespoon extra-virgin olive oil 1 bunch young spring onions or scallions, finely chopped (about 1/2 cup) 1 clove garlic, finely chopped Salt and freshly ground pepper 2 teaspoons chopped fresh tarragon 1 Tablespoon chopped fresh parsley 3/4 pound penne (substitute whole wheat if preferred) 1 to 2 ounces Parmesan, grated (1/4 to 1/2 cup, to taste) Directions: Begin heating a large pot of water for pasta. Meanwhile, steam the peas over an inch of boiling water for 4 minutes, until just tender. Transfer to a bowl. Add the pea shoots to the steamer and steam for 2 minutes until just wilted. Remove from the heat and allow to cool until you can handle...

Our first place 2017 Spring Recipe Contest winner was Robin Katrick who submitted the following recipe. Quinoa Cakes with Roasted Red Pepper Sauce and Avocado Salsa Ingredients: Roasted Red Pepper Sauce 2 red bell peppers 1 cup almond milk 1 tablespoon corn starch 4 shallots, chopped 4 cloves of garlic, minced salt and pepper to taste 2 tablespoons nutritional yeast Quinoa Cakes 1 cup quinoa, cooked 1/2 zucchini, shredded 1/2 carrot, shredded 3 eggs 2 cloves garlic, minced handful of parsley, chopped 1/2 cup Parmesan cheese 1/4-1/2 cup almond flour salt and pepper to taste Avocado Salsa 1 avocado, diced handful of cherry tomatoes, diced 1 lime, juiced handful of cilantro, chopped salt and pepper to taste Directions: Roasted Red Pepper Sauce Preheat oven to 500 degrees. Cook red peppers whole for 30 minutes. Remove from the oven and wrap in foil for 10 minutes to soften.  While the red Peppers are cooking, saute the shallots and gar...

 Quinoa lasagna makes for a warm hearty winter meal with a healthy twist! Quinoa Lasagna Serves 8 Ingredients: 2 cups water 1 cup quinoa 2 tablespoons canola or olive oil 1 cup chopped onions 1 cup sliced mushrooms 2 cloves garlic, minced 2 cups tomato sauce or prepared pasta sauce 2 cups no salt added low-fat cottage cheese 1 large egg beaten 1/4 cup grated Parmesan cheese 2 tablespoons fresh basil, minced or 1/2 teaspoon dried 1 tablespoon dried oregano 2 cups sliced zucchini  2 cups fresh spinach 1 1/2 cups shredded part-skim mozzarella cheese Directions: Coat a 9x13 dish with cooking spray. Combine water and quinoa in a saucepan. Bring to boil. Reduce to simmer, cover, and cook for 15 minutes. Fluff with a fork and spread evenly in the dish. Preheat oven to 350 Wipe out the saucepan, add oil, and heat over medium heat . Add onion, cook stirring frequently until they start to brown. Add mushrooms - cook, stirring until softened and very li...

Looking for a new healthy recipe? Try these sweet potato and black bean veggie burgers! Ingredients: 1 1/2 lb sweet potatoes 1/3 cup quinoa 1 cup old fashioned oats 1 can (15oz) black beans (drained and rinsed) 1/2 small red onion, diced 1/2 cup lightly packed fresh cilantro, chopped 2 tsp cumin powder 1 tsp chili powder 1 tsp chipotle powder or smoked paprika 1/2 tsp cayenne powder (optional) 1/2 tsp salt oil, for cooking whole wheat hamburger buns (optional) burger fixings (avocado, guacamole, lettuce, cheese, pickles, etc) Directions: Preheat over to 400 degrees F. Slice sweet potatoes lengthwise and place side down on baking sheet. Bake 30-40 minutes and remove from oven. Once cool, remove the skin and chop up the potato. Set aside.  While the sweet potato is cooking, cook the quinoa.  Grind oats with food processor or blender. They should still be flakes and not powder.  Mix the sweet potatoes, quinoa, black beans, onion, cilantro, cumin, ...

Congratulations to our fall recipe contest first place winner - Sue Hackney. Try out her recipe below!!! Crock-Pot Sweet Potato & Black Bean Quinoa Chili Submitted by: Sue Hackney Serves: 6-8 Ingredients: 3 cups sweet potato (about 1 large), diced 1 cup red onion (about 1 medium), diced 1 cup bell peppers (about 1 large), diced 3 garlic cloves, minced 1 (15 oz) can organic black beans 1 (28oz) can fire roasted tomatoes 3-4 cups vegetable broth 2 tablespoons tomato paste 1/2 cup uncooked quinoa 1-1.5 tablespoons chili powder 2 teaspoons cumin 2 teaspoons paprika 1 teaspoon coriander 1/2 teaspoon cayenne (to taste) Salt and pepper to taste  Directions Add all ingredients into crock-pot (starting with just 3 cups of broth). Turn on high and cook for 4 hours, turn down to low and continue to cook until ready to serve. If too thick, stir in another 1/2 - 1 cup of water. Serve with diced avocado (or guacamole) and tortilla chips if desired. ...

Are you looking for a healthy side dish for Thanksgiving dinner? This salad pairs well with many fall and winter dishes or on it's own with added protein!   Kale, Butternut Squash, and Apple Salad with Maple Dressing Ingredients: Salad 8 cups chopped kale leaves 1 apple cut into matchsticks 1 cup cubed and roasted butternut squash, cooled 1/4 cup thinly sliced red onion 1/3 cup crumbled feta (optional) 1/4 cup chopped pecans, roasted Dressing 2 Tbsp Extra virgin olive oil 1 Tbsp Apple cider vinegar 2 tsp Pure maple syrup 1Tbsp Dijon mustard Salt and Pepper Directions In a large bowl, toss kale with half the dressing. Add remaining ingredients and toss with the rest of the dressing. Serve immediately.

Looking for a new pumpkin recipe to try? Look no further, this baked pumpkin ravioli is a quick and easy meal to put together. Baked Pumpkin Ravioli Serves: 5-7/ Makes 28 raviolis (serving size = 4)/ 204 calories per serving Ingredients 56 Wonton wrappers 3/4 Cup pumpkin puree 1 Cup low-fat ricotta 1 tsp salt 1/8 tsp fresh pepper 1 tsp nutmeg 1 tsp egg white 1 tsp olive oil 1/4 cup tomato sauce of your choice Fresh sage, finely chopped Directions Preheat over to 350 degrees F. Lightly spray a baking sheet with cooking oil. Mix pumpkin puree, ricotta, salt, pepper, and nutmeg together in a large bowl. Dollop one healing TBSP of the pumpkin ricotta mix in the center of half (26) the wonton wrappers. Brush a little egg white around the mixture to the edge of each wrapper. Place the remaining wrappers on top of the wonton wrappers with filling - press down around the filling.  Press fork down around the edges to seal the ravioli. Lightly brush each ravi...

Vegetarian Stuffed Peppers with Cilantro Dressing   Serves 4 (serving size = 2 pepper halves) Stuffed Pepper Ingredients:  1 cup quinoa or rice 2 cups veggie broth 4 large red, yellow, or orange peppers, halved with seeds removed 1/2 cup salsa plus more for serving 1 Tablespoon nutritional yeast (optional) 2 tsp cumin powder 1 1/2 tsp chili powder 1 1/2 tsp garlic powder 1 (15oz) can of black beans, drained and rinsed 1 cup whole kernel corn, drained Toppings (optional): Avocado Red Onion, diced Salsa Cilantro, chopped Fresh lime juice Cilantro Dressing Ingredients: 1/2 small ripe avocado 1 cup chopped cilantro 3-4 small limes, juiced 1/3 cup olive oil 1/4 tsp sea salt 1/4 tsp cumin 1 Tablespoon sweetener of choice (such as cane sugar or honey) Water to thin Directions Add rice or quinoa to a saucepan and bring to boil. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and rice or quinoa is fluffy. Pre-hea...

Looking for a simple and healthy dinner recipe? These sweet potato fitters with avocado salsa are packed with nutrients and very filling! Makes 2 servings Ingredients: 1 Egg 1 Medium Sweet Potato (peeled, grated, and drained) 1 tsp Olive Oil Sea salt Pepper 1 Tablespoon Coconut Oil 1 Avocado Cubed 1 Large Tomato Cubed 1/2 Small Lemon Juiced Handful of Basil Leaves (torn) Directions 1. Whisk egg well in small bowl. Combine with sweet potato, olive oil, and salt and pepper - mixing well. 2. In a large pan, melt coconut oil over medium heat. Spoon potato mixture into pan and flatten out to make a patty the size of your palm. Cook for about 4 minutes on each side until golden brown and crispy. 3. Meanwhile place avocado and tomato in a bowl. Squeeze the lemon juice over top and season to taste with salt and pepper. Add basil and mix well. 4. Serve fritters topped with salsa.

Looking for a healthy vegetarian meal? This quinoa taco meat makes the perfect filling for tacos or taco salad. Ingredients Quinoa 1 cup quinoa 1 cup vegetable broth 3/4 cup water Seasonings 1/2 cup salsa 1 TBSP nutritional yeast (can be found next to seasonings and spices in the store) 2 tsp ground cumin 2 tsp chili powder 1/2 tsp garlic powder 1/2 tsp sea salt and black pepper 1 TBSP olive oil For Tacos: Use any or all of the following! Guacamole, Salsa, Plain Greek Yogurt (substitute for sour cream), Cheese Black Beans Cucumbers Tomatoes Green Onions Sauteed Peppers and Onions Avocado Fresh Corn Cilantro Taco shells, tortilla chips, or soft taco shells   Instructions  1.) Heat a medium saucepan over medium heat. Add quinoa and toast for about 5 minutes stirring frequently. 2.) Add vegetable broth and water and bring to a boil over medium-high heat. Then reduce heat, cover, and let simmer for 15-25 minutes or until liquid is complet...

Have you thought about incorporating Meatless Monday into your week, but are unsure of how to make protein packed vegetarian meals? You don't have to be vegetarian to rely on foods other than meat for your protein needs. In fact, incorporating a Meatless Monday into your weekly routine can have numerous health benefits! Cutting out meat, even if it's just once a week, can dramatically decrease your risk of heart disease. The consumption of red and other processed meats has been shown in scientific studies to increase the risk of diabetes. Cutting back on the consumption of these meats can reduce this risk, and can also help to curb obesity.  Cutting out meat alone won't offer any substantial health benefits. What you replace the meat with is just as important. Here are some healthy sources of protein to add to your grocery list this weekend! 1.) Brussels Sprouts: 2g per 1/2 cup serving. 2.) Broccoli: 2g per 1/2 cup serving. 3.) Avocado: 2g per 1/2 of an ...