b'more healthy cookbook

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b’more healthy cookbook

foreword

allen youngJohns Hopkins University School of Medicine, Medical Student

shannon wongvibulsinJohns Hopkins University School of Medicine, Medical Student

barbara wongUniversity of California, Los Angeles (UCLA) Alumna,Designer

Ever feel like it is hard to eat healthily in this city? It can be difficult to know what to eat, how to prepare the food, where to find the ingredients, and whether the cost fits your budget. This cookbook aims to make eating healthy in Baltimore simple, affordable, and fun!

With support from the Johns Hopkins Alumni Association, we have collected recipes for this cookbook from students, faculty, and staff at Johns Hopkins University. Each recipe was chosen for its great taste, nutritious ingredients, and affordable price. There are also “make-it-your-own” recipes that allow YOU to be creative and personalize meals so you don’t feel like you’re eating the same thing all the time.

This cookbook is organized by meal type. You’ll find recipes for breakfast options, soups and salads, main courses, and desserts. Each recipe gives the ingredients needed, how to prepare it, and nutritional details. Check out pages 6 to 7 for tips on navigating this cookbook and to learn more about fat, fiber, protein, salt, vitamins, and minerals.

What is new and innovative about this cookbook is that it also provides you with an estimate of how much each recipe will cost. There are maps (pages 46 to 50) of the local grocery stores in Baltimore and estimates of the prices of common recipe ingredients (pages 10 to 11). This will enable you to compare prices and help you decide where to shop.

This cookbook strives to show the people of Baltimore that it is possible to eat delicious, healthy meals at an affordable price. We hope you enjoy this cookbook and find it easier to B’more Healthy!

Cover illustrated by Barbara WongVegetables illustrated by Vera Holera

foreword ............... 03

nutrit ion basics ....... 06

assistance programs .. 08

ingredient costs ....... 10

recipes .................. 12

breakfast

13 Yogurt Parfait 14 Egg “Muffins” 15 Fruit Smoothie 16 Classic Oatmeal

soups & salads

18 Mexican Corn and Bean Salad 19 Summer Vegetable Soup 20 Roasted Sweet-Potato Salad 21 Potato-Celery Soup

entrees

23 Lentils with Garlic and Tomato 24 MidWest Veggie Chili 25 Black Bean Quesadillas 26 Turkey Burrito Bowl 27 Super Turkey Burrito Bowl 28 Baked Flounder 29 Baked Fish Packets 30 Whole Roast Chicken 31 Lemony Chicken 32 Beef and Vegetable Stew 33 Lemony Shrimp Scampi

snacks & sides

35 Yogurt Fruit Dip 36 Make Your Own Microwave Popcorn 37 Steamed Vegetables 38 Baked Sweet Potato 39 Baked Winter Squash 40 Roasted Brussel Sprouts

desserts

42 Easy Fruit Sorbet 43 Peanut Butter & Honey Banana Ice Cream 44 Fruit with Chocolate Drizzle

baltimore maps ........ 45

recipe guidelines ...... 51

acknowledgments ..... 51

contents

6

nutrition basics & tips on navigating this cookbook to b’more healthy

Searching for a recipe for a specific dietary need? Look for our B’more Healthy labels to navigate your search.

Vegetarian

Good source of fiber

Low fat

Low salt

High protein

Lean protein

High calcium

Rich in vitamins/minerals

fiber

Fruits, vegetables, and whole grains contain dietary fiber. A high-fiber diet can confer many benefits including normalizing bowel movements, promoting bowel health, lowering cholesterol levels, controlling blood sugar levels, and helping you achieve a healthy weight.

protein

Protein is an essential part of all cells in our bodies. It is necessary not only for repairing damaged cells, but also for overall growth and development of the body.

Some animal sources of protein include: meats, milk, fish, and eggs.

Some plant sources of protein include: soy, beans, legumes, nuts, and grains like wheat germ and quinoa.

LOW FAT

C

LEAN

VIT &MIN

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Looking for vegetarian options? Check out our vegetarian section (pages 17 to 21)

Interested in learning more about nutrition? Visit: www.cdc.gov/nutritionwww.nlm.nih.gov/medlineplus/nutrition.htmlwww.choosemyplate.gov

Sources: MedlinePlus: NutritionCDC: Nutrition for EveryoneMayo Clinic: Nutrition and Healthy Eating

fat

Dietary fat is a nutrient that gives you energy and helps with the absorption of certain vitamins.

While fat is an essential component of your diet, it is also important that you do not eat too much fat and that the main source of fat in your diet comes from sources of unsaturated fat.

Not all fats are created equal:

Trans fats are often used by manufacturers to improve the food’s shelf life and texture. However, trans fats (which can be found in sources like margarine and certain cookies, pies, pizza, and snacks) can contribute to the development of cardiovascular diseases (diseases of the heart and blood vessels that can result in complications like stroke and heart attack).

Saturated fats are found in sources like high-fat cheeses, high-fat cuts of meat, whole-fat milk and cream, and butter. Eating a diet high in saturated fat can contribute to the development of cardiovascular diseases.

Unsaturated fats (polyunsaturated and monounsaturated fats) are found in sources like nuts, seeds, avocados, fish, and olive oil. In contrast to trans and saturated fats, polyunsaturated and monounsaturated fats are considered to be beneficial to your health. As a result, the majority of fat in your diet should be from unsaturated fat.

salt (sodium)Salt (sodium) is necessary for the proper functioning of your nerves and muscle as well as maintaining fluid balance in your body. However, too much salt can lead to the development of high blood pressure.

vitamins/minerals

Vitamins and minerals are nutrients that your body needs for normal growth and development. For example, both vitamin D and the mineral calcium are necessary to form strong bones. Eating a balanced diet consisting of variety of foods of various colors can help ensure that you are meeting your daily vitamin and mineral intake requirements.

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snap/fsp The Supplemental Nutrition Assistance Program, or SNAP, is a program to provide low-income families with help in purchasing food. In Maryland, SNAP is called the Food Supplement Program (FSP). This program used to be called Food Stamps.

To receive FSP benefits, you must meet certain eligibility requirements. For instance, if you have a low income, are homeless, are elderly, or are disabled, you may be eligible for FSP.

There are certain rules about what you can or cannot buy with FSP benefits. For example, you cannot purchase ready-made hot meals, and you cannot buy alcohol or cigarettes.

If you receive FSP benefits, you may still have to spend some of your own money on food.

You can apply for FSP benefits online, by mail, or in person at the Department of Social Services.

food assistance programs

Online To learn more: http://www.dhr.state.md.us/blog/?page_id=5514 To apply: https://www.marylandsail.org/

Visit or CallFamily Investment Centers - North East Regional Office2000 N. Broadway StreetBaltimore, Maryland 21213(443) 423-6400

If you live in a different area of Baltimore, you can check for a Family Investment Center near you at: http://www.dhr.state.md.us/blog/?page_id=6385

Source Maryland Department of Human Resources Website (www.dhr.state.md.us/blog/)

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wic The Supplemental Nutrition Assistance Program for Women, Infants, and Children, or WIC, provides women and young children with nutrition education and help buying certain types of food.

You may be eligible for WIC if you are pregnant, you are a new mother (up to six months after delivery), or you are breastfeeding (up to one year after delivery). Your infant or child may be eligible up to the age of five. To receive WIC benefits, your family must meet certain income requirements, and you must have a “nutritional need.” You do not need to be a child’s mother to apply for WIC for a child. For instance, you could be a child’s father or guardian.

There are restrictions on what kinds of foods you can buy with WIC benefits. Foods that you are allowed to buy include whole grain bread, fruits and vegetables, milk, cereal, baby food, and infant formula. Additionally, you can receive other services like breastfeeding support and nutrition education.

To learn more about WIC, you can visit mdwic.org or call 1-800-242-4942. You can use the hotline to find the contact information for your local branch.

Source Maryland Department of Health and Mental Hygiene website (http://phpa.dhmh.maryland.gov/SitePages/phpa.aspx)

10

cost of common ingredientsSafeway Giant Save-A-LotFood

Acorn SquashApplesBananasGreen Bell PeppersBlack beans (canned)BlackberriesBlueberriesBroccoliBrown riceBrussel sproutsCabbageCarrotsCeleryCerealCheeseChicken breastsChicken thighsChickpeasCorn kernalsCucumbersEggsFlourGarlicGingerGrapesGreen beansGround turkey

$1.50/lb$0.90 each$0.32 each$1.20 each$1 per can$11/lb$9/lb$2.20/lb$2/lb$3.30/lb$1.10/lb$1.90/lb$1.70/lb$4 per box$6.40/lb$2.50/lb$1.70/lb$1.10 per can$1.50/lb$1.20 each$2.40 per dozen$0.60/lb$0.60 per head$1.80/oz$4.40/lb$2.20/lb$4.30/lb

$1/lb$1 each$0.40 each$2 each$0.70 per can$8/lb$8/lb$1.80/lb$1.40/lb$4/lb$2 each$1/lb$2.50/lb$3.50 per box$6/lb$2.50/lb$2/lb$0.70 per can$1/lb$0.70 each$2 per dozen$0.50/lb$0.45 per head$1/oz$2.50/lb$2/lb$4/lb

-$1 each$0.40 each$1.30 each$1 per can--$2/lb$1/lb-$0.60/lb$0.70/lb$1.50/lb$2.50 per box$4.60/lb$2/lb$1.60/lb$1 per can$1/lb-$1.50 per dozen$0.30/lb$0.50 per head$0.30/oz$2/lb-$3/lb

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Ground beefGround chickenGround porkHoneyLemonsLentilsLettuceMilkMushroomsOkraOlive oilOlivesOnionOrangesPeachesPeasPinto beansPotatoesSalad mixSaltSpinachStrawberrySweet PotatoesTomatoTomato (canned)TortillaYogurtZucchinni

$3/lb$4.30/lb$5.50/lb$5/lb$0.60 each$1.70/lb$2.20 each$3.90 per gallon$3.90/lb$6/lb$6/lb$1.90 per can$1.30 each$1.70 each$1.70 each$1.50/lb$1.10 per can$0.70 each$7/lb$0.80/lb$5/lb$4.40/lb$1.70/lb$0.80 each$0.80 per can$3.30/lb$1.20/lb$0.70 each

$5/lb$4/lb$3.50/lb$3/lb$1 each$1/lb$1.80 each$3.50 per gallon$2/lb$6/lb$5/lb$1.80 per can$1 each$1 each$1 each$1.25/lb$0.75 per can$0.70 each$3.99/lb$0.50/lb$4/lb$5/lb$0.99/lb$1 each$1 per can$1.50/lb$1/lb$0.75 each

$4/lb---$0.60 each-$1.50 each$2.90 per gallon$4/lb-$3.50/lb-$0.50/lb$1 each-$1.30/lb$1.10/lb$0.40/lb$2.25/lb$0.30/lb$5/lb$2/lb$1/lb$0.60 each$0.70 per can$0.80/lb$1/lb$0.75 each

Safeway Giant Save-A-LotFood

breakfast

Yogurt Parfait 13Egg “Muffins” 14Fruit Smoothie 15Classic Oatmeal 16

13

yogurt parfait by joshua prudent, jhusom 2018

INGREDIENTS

3/4 cup plain low-fat yogurt1/4 cup whole grain cereal of your choice1 cup fruit, some fruit ideas include: - bananas - frozen berries - frozen peaches - dried fruit

time5 min

cost$3-5

servings2

PREPARATION

1) Defrost frozen fruit and cut into bite-sized pieces.2) Slice banana. 3) Add to bowl with other ingredients.

Note: You can flavor the plain yogurt with a splash of vanilla extract for a healtheir version of vanilla yogurt.

14

LOW FATegg “muffins” by sunaina kapoor, jhusom

time20 min

cost$3-5

servings4

INGREDIENTS

1 cup chopped frozen vegetables of your choice: - broccoli - peppers - onions - spinach1 tsp garlic powder, cayenne/red pepper flakes, hot sauce, salt-free seasoning mix (like Mrs. Dash)6 eggs2 tbsp milk (optional)

PREPARATION

1) Defrost the frozen vegetables using the microwave or on the stove. Drain off water.2) Add 1-2 tsp oil to a frying pan. When hot, add the frozen vegetables and desired seasonings like garlic powder, red pepper flakes, and/or hot sauce and sauté till fragrant and slightly brown around the edges.3) Spoon about a tbsp of the vegetable mixture into each cup of an oiled muffin tin.4) Whisk eggs with milk, if desired, until the whites and yolks are well broken up and mixed together. Pour over vegetable mixture in muffin tin until each cup is about 2/3- 3/4 full.5) Bake at 350 degrees for 12-15 minutes or until the mixture is set in the middle and doesn’t jiggle or seem runny. When you touch it, it should be soft and bounce back when you remove your finger. Let cool for several minutes and remove from muffin tin.

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fruit smoothie by student, jhusom

time5 min

cost$5-10

servings2

INGREDIENTS

1 banana1 cup frozen strawberries½ cup frozen peaches½ cup low-fat milk or low-fat plain yogurt

PREPARATION

1) Defrost the fruit slightly if you want smoothie to be cold. If you want it to be room temperature, defrost the fruit all the way and keep the juices that collect in the bottom of the bowl.2) Add all ingredients to blender and blend until smooth. If too thick, add more milk until you’ve reached your desired consistency.

Note: Can reserve remainder and blend or shake it again prior to enjoying. You can also freeze them and make them into popsicles/frozen yogurt.

make-it-your-ownExperiment with different frozen fruits and ratios. Suggestions include:

- Strawberry – Blueberry - Peach – Pineapple - Strawberry – Banana - Strawberry – Blueberry – Peach - Raspberry – Blueberry – Strawberry

16

classic oatmeal by student, jhusom

time10 min

cost$3-4

servings2

INGREDIENTS

1 cup oatmeal2 - 2 1/4 cups water (depending on how runny you like your oatmeal)pinch of salt

PREPARATION

For Creamy Oatmeal:1) Add cold water, oatmeal, and salt to a quart-sized pot. Bring to a boil.2) Once boiling, turn heat down to medium-low or low. You want it bubbling slightly, but not boiling over. 3) Cook for about 5 minutes or until oatmeal has reached the texture and runniness that you like.

For Chewy Oatmeal:1) Add water to a quart-sized pot and bring to a boil.2) When boiling, add oatmeal and salt, and turn heat down to medium-low or low so that it is bubbling slightly, but not boiling over.3) Cook for about 5 minutes or until oatmeal has reached the texture that you like.

make-it-your-own- Serve with low-fat or non-fat milk or mix in low-fat or non-fat plain yogurt (you can add vanilla extract to get a nice vanilla flavor without the extra sugar).- Sprinkle cinnamon and other spices that you like- Top with frozen blueberries that have been defrosted and sprinkle with ground cinnamon.- Cut up an apple into bite sized pieces, stir in when oatmeal is still warm, let it sit for a minute or two so the apples can soften. Sprinkle cinnamon on top.- Top with defrosted, frozen fruit.- Top with sliced banana, raisins, and ground cinnamon.

soups & salads

Mexican Corn and Bean Salad 18Summer Vegetable Soup 19

Roasted Sweet-Potato Salad 20Potato-Celery Soup 21

18

VIT &MINmexican corn and bean salad by christine shrock, jhusom

time15 min

cost$10

servings4-6

INGREDIENTS

1/3 cup fresh lime juice (juice from 1.5 limes)1/4 cup olive oil1 clove garlic, minced1/8 tsp ground cayenne pepper (add 1/4-1/2 if you like spicier food)2 (15 oz) cans black beans, rinsed and drained1 1/2 cups frozen corn kernels1 green pepper, chopped1 red bell pepper, chopped2 tomatoes, chopped (can also use one 14.5 oz can low sodium, chopped or diced tomatoes)1/2 onion, diced1/2 cup chopped fresh cilantro (optional)

PREPARATION

1) Place lime juice, olive oil, garlic, and cayenne pepper in a small jar to make dressing.2) In a bowl, combine beans, corn, bell peppers, tomatoes, onion, and cilantro (if using). 3) Pour dressing over salad and toss to combine. 4) Serve immediately or let chill in the refrigerator for 30 min to 1 hour. It will be even more flavorful the next day!

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VIT &MINsummer vegetable soup by dorothee schaeubinger & mónica miranda, jhsph

time25 min

cost$5-10

servings4-6

INGREDIENTS

3 zucchinis (green summer squash) (3 cups chopped)3 carrots (1.5 cups chopped)1 medium-large onion (1 cup chopped)3 garlic cloves1 inch piece of ginger root (optional)1 tbsp cooking oil (olive, canola, or vegetable)1 tsp each of salt free seasoning mix (like Mrs. Dash), cayenne or chili powder, paprika, dried parsley or basil3 cups water3 cups low sodium broth (chicken, beef, vegetable)

PREPARATION

1) Wash zucchinis and carrots and cut off the ends of both. Peel carrots. Cut veggies into equal-sized, bite-sized pieces and chop garlic and ginger (if using) finely.3) In the bottom of a big soup pot, add the oil. When hot, add onion and carrot to the pan and cook until onion is translucent and starting to brown on the edges. 4) Add in zucchini, garlic, and ginger (if using) and cook until you can smell the garlic and ginger. 5) Pour water and broth into pot and bring to a boil. Cook until the zucchinis and carrots are tender (it should be easy to stick a fork into them).

make-it-your-ownTry different combinations of vegetables: broccoli (frozen works well), spinach (frozen works well, sweet potato, winter squash (butternut, acorn), tomatoes (fresh or canned), brussel sprouts, collard greens, mushrooms

Add protein: dried or canned beans (chickpeas, white beans, black eyed peas, kidney beans), cut-up chicken (cook in a pan so brown on both sides prior to adding to the soup for maximum flavor), cut-up beef (cook in a pan so brown on the sides prior to adding to the soup for maximum flavor)

Add rice or pasta: brown rice or spaghetti strands broken into smaller pieces

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20

roasted sweet-potato salad by kate miele, jhusom 2015

time50 min

cost$12

servings4

INGREDIENTS

2 tbsp olive oil1/4 tsp salt-free seasoning mix (like Mrs. Dash) or garlic powder1/4 tsp freshly ground black pepper2 lb sweet potatoes, scrubbed and cut into one inch chunks (skin on)2 large red bell peppers, cut into one inch pieces2 tbsp wine or apple cider vinegar4 big handfuls of spinach or lettuce

PREPARATION

1) Preheat the oven to 425°F.2) In a large roasting pan, combine the oil, seasoning, and black pepper. 3) Add the sweet potatoes and bell peppers and toss to coat well. 4) Roast, stirring occasionally, for 40 minutes, or until the potatoes are tender. 5) Remove from the oven and stir in the vinegar.6) Place the spinach or lettuce in a large serving bowl. Add the potato mixture and toss to coat well. Serve immediately.

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potato-celery soup by student, jhusom

time25 min

cost$8-10

servings4

INGREDIENTS

1 full stalk celery, chopped into 1 inch cubes2 small potatoes, peeled and chopped into 1 inch cubes1 small onion, chopped4 cloves garlic, finely chopped4-5 cups low sodium vegetable broth (or water; or 2-2.5 cups broth and 2-2.5 cups water, especially if you are not using low sodium broth)spices to taste (eg: cayenne, red pepper flakes, garlic powder, salt free seasoning mix (like Mrs. Dash), oregano, rosemary)

PREPARATION

1) In a large pot, add a dollop of oil and cook the onion until it starts becoming translucent, add the garlic and cook until you can smell it on low-medium heat.2) Add the potatoes and celery and cook for another few minutes so the celery can soften.3) Add the broth (or water). Turn up the heat and bring to a boil.4) Let boil for 5-7 minutes until the vegetables, particularly the potatoes, are easy to poke with a fork. 5) Place contents in a blender and blend to desired consistency. When blending, make sure you remove the plastic piece from the center of the lid and cover the lid with a kitchen towel. Otherwise, the contents will explode!6) Add spices to taste.

make-it-your-own- Instead of celery, try frozen broccoli, frozen spinach.- Try adding chopped mushrooms (do not blend if using mushrooms).- Try adding frozen or canned corn, fresh or canned chopped tomatoes, and/or dried or canned black beans (rinse if using canned vegetables). - Try cooking pieces of chicken first, then cooking the vegetables, and add in the chicken pieces at the end.

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entrees

vegetarian

Lentils with Garlic and Tomato 23MidWest Veggie Chili 24

Black Bean Quesadillas 25

meat & seafood

Turkey Burrito Bowl 26Super Turkey Burrito Bowl 27

Baked Flounder 28Baked Fish Packets 29

Whole Roast Chicken 30Lemony Chicken 31

Beef and Vegetable Stew 32Lemony Shrimp Scampi 33

23

lentils with garlic and tomato by jessica moore, jhusom 2017

time45 min

cost$4-5

servings4-6

INGREDIENTS

1 cup lentils6 garlic cloves, minced14 oz canned tomatoes, (whole and then you can chop them, or buy them chopped)1 tbsp olive oil, vegetable oil, or canola oil2.5 cups waterdash of salt1 tbsp lemon juice

PREPARATION

1) Heat oil in a large pot.2) Add garlic and cook until fragrant.3) Add tomatoes and cook for 5 minutes.4) Add water and lentils. Bring to a boil, then simmer 30-35 minutes.5) Remove from heat, add salt and lemon juice. 6) Serve with brown rice, whole wheat bread, or with a dollop of plain low-fat or non-fat yogurt.

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make-it-your-own- Try adding chopped carrots and/or celery to the tomatoes or instead of the tomatoes.- Add more water or use low-sodium vegetable broth and make it into a soup.- Try blending the lentil mixture after you cook it and serve it as a dip or a spread with cut up raw veggies or with slices of toasted bread.- Spice it up with cayenne, red pepper flakes, ground cumin, and/or paprika (smoked if you like that flavor), you can also add jalepeno or other hot peppers to the garlic/tomato mixture.- Try adding fresh ginger to the garlic.- Try with chickpeas (canned and rinsed or dried) or other beans.- Add more water or use low-sodium vegetable broth and make it into a soup.- Try blending the lentil mixture after you cook it and serve it as a dip or a spread with cut up raw veggies or with slices of toasted bread.- Spice it up with cayenne, red pepper flakes, ground cumin, and/or paprika (smoked if you like that flavor), you can also add jalepeno or other hot peppers to the garlic/tomato mixture.- Add more water or use low-sodium vegetable broth and make it into a soup.- Try blending the lentil mixture after you cook it and serve it as a dip or a spread with cut up raw veggies or with slices of toasted bread.- Spice it up with cayenne, red pepper flakes, or paprika (smoked if you like that flavor), you can also add jalepeno or other hot peppers to the garlic/tomato mixture.

24

smidwest veggie chil i by adam zoeller, jhsph

time35 min

cost$8

servings8

INGREDIENTS

1 tbsp vegetable oil, canola oil, or olive oil1 large onion, chopped4 large cloves garlic, minced3 tbsp chili powder1 medium-size green pepper, cored, seeded and chopped into bite sized pieces1 medium-size red pepper, cored, seeded and chopped into bite sized pieces(Note: can use frozen peppers and onions instead)1 medium-size zucchini (green squash), diced1 medium-size yellow squash, diced(Note: can use more peppers and onions or other vegetables that you like instead of the green and yellow squash)1/2 tsp dried oregano1/4 tsp cayenne or red pepper flakes1 can (14.5 oz) stewed tomatoes (low sodium)1 can (11 oz) corn kernels, drained and rinsed (can also use frozen corn)1 can (15.5 oz) black beans, drained and rinsed1/4 tsp salt

PREPARATION

1) Heat oil in a large soup pot over medium heat. Add onion, garlic and chili powder; saute for 5 minutes. 2) Add green and red peppers; saute for 5 minutes. 3) Add zucchini, squash, oregano and ground red pepper; saute for 5 minutes. 4) Add tomatoes; cook 10 minutes. Stir in corn, black beans and salt; cook for 5 minutes.5) Serve over brown rice, with whole wheat toasts or tortillas. If desired, garnish it with low-fat sour cream or low-fat/non- fat plain yogurt.

25

black bean quesadillas by student, jhsph

time20 min

cost$6

servings10

INGREDIENTS

1 tbsp chili powder2-3 tsp total of other spices that you like (e.g. paprika, cayenne, oregano, cumin)1/4 tsp salt½ tsp black pepper1 (15 oz) can black beans, drained, and rinsed1 cup frozen or canned corn kernels (rinse if using canned)½ small red onion, chopped1 clove garlic, finely chopped¼ bunch fresh cilantro (optional)2 cups low-fat shredded cheese (pepperjack, cheddar, mozzarella, etc.)10 taco sized tortillas (whole wheat or corn)

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PREPARATION

1) Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw if using frozen).2) Rinse the cilantro, remove the leaves, and chop roughly, if using. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn.3) In a small bowl, mix up the spices, salt, and pepper, and add to the bowl. Stir everything until evenly mixed.4) Place a 1/3-1/2 cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.5) Serve with whatever extras you like – hot sauce, low-fat sour cream or low-fat/non fat plain yogurt, sliced avocado, etc.

Note: To freeze the quesadillas, simply fill each one and place on a baking sheet lined with wax paper or aluminum foil (optional). Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).

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26

LEAN turkey burrito bowl by joshua prudent, jhusom 2018

time50 min

cost$6-8

servings4

INGREDIENTS

1 cup brown rice1 lb ground turkey1 15 oz can black beans (low sodium), drained and rinsed1 tbsp olive, vegetable, or canola oil1/4 tsp salt1/2-1 tsp pepper (black, cayenne, red pepper flakes) - depends on how peppery/spicy you like1 tsp garlic powder

PREPARATION

1) Bring 2 cups of water to a boil in a medium sized pot, then add rice, lower heat, cover, and let it simmer for about 40 minutes or until tender.2) Add oil to a large skillet and turn heat to medium-high. Add turkey and cook until it all looks grey. Break up any big clumps to ensure they are cooked all the way through. Mix in salt, pepper, and garlic powder.3) Add the drained and rinsed beans to the pan with the turkey.4) Pour the turkey-bean mixture over the rice and enjoy!

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27

LEAN super turkey burrito bowl by anna bondy, jhsph

cost$10-14

servings6-8

INGREDIENTS

1 tbsp oil (olive, vegetable, or canola)1 lb ground turkey1 medium chopped onion1 tsp oregano1/4 tsp salt4 tsp chili powder1 tbsp taco sauce/salsa1 tsp white vinegar3 cups cooked brown rice 16 oz can drained, rinsed low sodium pinto beans2, 4 oz cans of diced green chilies (or 2 jalapenos, chopped)2 chopped tomatoes (or a 14 oz can of chopped tomatoes)1/2 cup shredded low-fat Monterey jack, mozzarella, or cheddar cheese

PREPARATION

1) In a large skillet, add oil and heat pan to medium-high, add onions and ground turkey and cook until onions are soft, about 5 minutes. Break up turkey clumps so it cooks all the way through. (Note: if using fresh jalapenos, add them in and cook them with the onions and turkey).2) Mix in oregano, salt, chili powder, taco sauce/salsa, and vinegar.3) Mix in rice, drained and rinsed beans, diced chilies, and tomatoes. Cook for about 5 more minutes until all the ingredients are heated through.4) Sprinkle with cheese and enjoy!

make-it-your-own- Try adding green or red bell peppers (fresh or frozen) to the onion and turkey mixture.- Try adding frozen or rinsed, canned corn with the beans at the end.- Try black beans instead of pinto beans.- Try chicken breasts cut into strips instead of ground turkey.- Try adding cumin or chilies in adobo sauce for a smokier flavor.

time20 min

28

LEAN baked flounder by student, jhsph

cost$8-10

servings4

INGREDIENTS

4 large tomatoes chopped (or a 14 oz can of diced tomatoes)1 tbsp olive, vegetable, or canola oil1 onion, chopped2 cloves garlic, chopped finely1 pinch Italian seasoning or salt-free seasoning mix (like Mrs. Dash)1 pinch of crushed red pepper1 pinch of salt and pepper 1 lemon’s juice (~3 tbsp)12 leaves fresh basil, chopped (or a handful of parsley)1 tbsp Parmesan cheese or bread crumbs (optional)1 lb flounder fillets (or any other flakey white fish like tilapia)

PREPARATION

1) Preheat oven to 425 degrees. (Note: Skip to step 3 if using canned tomatoes).2) Chop tomatoes and set them aside.3) Heat oil in a skillet over medium heat and add onions. Cook until onions are tender. Add garlic, crushed red pep per flakes, a pinch of salt and pepper, and Italian seasoning/Mrs. Dash.4) Stir in the chopped tomatoes, and cook until tender. 5) Add in the lemon juice and 1/2 the basil or parsley. Reduce heat and cook until the sauce has thickened a bit, about 15 minutes. Stir in Parmesan cheese or breadcrumbs (or both), if using.6) Place fish in a shallow baking dish or a tinfoil-covered pan. Cover the fish with sauce and bake until the fish is easily flaked with a fork, about 12 minutes.7) Sprinkle the remaining basil/parsley over the fish and serve.

time45 min

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29

LEAN baked fish packets by student, jhusom

cost$6-10

servings4

INGREDIENTS

1 lb white fish (tilapia, flounder)1 tbsp olive, canola, or vegetable oil1/2 onion, sliced2 tomatoes, sliced (or one 8 oz can of chopped tomatoes)1/4 tsp salt1/2 tsp crushed red pepper flakes or ground black pepper

PREPARATION

1) Preheat the oven to 450 degrees.2) Cut fish into 4 equal pieces.3) Place each piece of fish on a piece of aluminum foil that is big enough to fold tightly over the fish.4) Drizzle the oil over each of the fish pieces and then sprinkle the salt and pepper over all of the pieces.5) Top the pieces with the onion, garlic, and tomatoes. Fold the aluminum foil over and roll the edges so that the fish and vegetables are sealed in.6) Place the packets on a baking sheet and bake for 15 minutes, or until the fish flakes easily. Serve with a lemon wedge on the side, if desired.

time35 min

s

30

LOW FAT LEAN whole roast chicken by jacqui haughey, jhu

cost$10-15

servings4-6

INGREDIENTS

1 whole roasting chicken (about 4-5 lbs)salt free seasoning (like Mrs. Dash), Italian seasoning, or thymepepper1 lemon, cut into 2-4 pieces1 tbsp olive oil, vegetable oil, or canola oil

PREPARATION

1) Preheat oven to 425 degrees.2) Clean chicken by removing giblets. Wash in sink (both inside and outside of chicken). Pat dry with paper towel. Place chicken breast side up in roasting pan (or the pan that comes with your oven) or large oven-safe frying pan. Pour the oil over the chicken and rub it in. Liberally shake salt-free seasoning and pepper over the chicken, both inside and outside. Place the lemon pieces inside the chicken. 3) Bake in oven for 15 minutes and then reduce temperature down to 375 degrees. Bake for 50-60 more minutes. Cover with aluminum foil if the skin starts to burn or turn brown too quickly. The chicken is cooked when you slice into it and the juices run clear or when a meat thermometer reads 160-165 degrees.4) Remove from oven and cover with aluminum foil. Let rest for 10-15 minutes and then cut up the chicken.

Note: When you turn down the oven to 375 degrees, you can add some potatoes, carrots, onions, mushrooms, beans, peas to the roasting pan. The potatoes and carrots should be easily pricked with a fork.

time1 hr 20 min

31

LOW FAT LEAN lemony chicken by jacqui haughey, jhu

cost$5-7

servings4

INGREDIENTS

1 lemon’s worth of juice (3-4 tbsp)3 tbsp dijon mustard2 tbsp oil (olive, vegetable, or canola)black pepper1/2 tsp dried thyme (optional)2 chicken breasts cut in half lengthwise

time45 min

PREPARATION

1) Combine lemon juice, dijon mustard, 1 tbsp oil, dried thyme (if using) and a few shakes of black pepper in a bowl. Mix with a fork till combined.2) Place chicken breasts in a ziploc bag or a baking dish. Pour lemon juice mixture over the chicken. Turn the chicken over a few times so it is coated in the marinade. Let sit in the refrigerator for 20-30 minutes or up to a few hours.3) Heat a frying pan and add 1 tbsp of oil to the pan. Drain the chicken from the marinade, shaking to remove excess liquid. Cook 3-4 minutes each side till cooked through. Serve over brown rice, pasta, or on a salad.

32

beef and vegetable stew by jacqui haughey, jhu

cost$10-15

servings4

INGREDIENTS

1 2-3 lb chuck roast, cut into large pieces (or you can by 2-3 lb of round or chuck beef cut up)1/4 tsp salt1/2 tsp pepper1 tbsp oil (olive, vegetable, or canola)1 medium onion, cut into bite sized pieces (or if you want, you can use the frozen pearl onions)3-4 large potatoes, cut into bite sized pieces4 carrots, cut into bite sized pieces1/4 tsp paprika1 bay leaf (optional)3-4 large potatoes, cut into bite sized pieces4 carrots, cut into bite sized pieceswater or low sodium beef broth (~8-10 cups)1 cup frozen peas

PREPARATION

1) Trim meat so that there is very little fat and gristle. Toss the meat with salt and pepper.

2) Heat oil in a big soup pot with heat on medium-high. Brown the meat in the pan. It won’t be cooked all the way through, but you want it to have a nice brown color. There also may be some brown bits stuck to the bottom of the pan. Remove the meat to a plate and set aside.3) Add the onion to the pan and as it softens, scrape the bottom of the pan so that the brown bits stuck to the bottom of the pan come off. Add the carrots and potatoes and cook for about 5 minutes.4) Add the paprika and bay leaf, if using. Toss to coat the veggies. Add the meat back in with whatever juices accumulated on the plate. 5) Pour enough water or low sodium beef broth (or half water and half broth) to cover the meat and vegetables by a couple inches. Bring to a boil and cover and let simmer for about 1 hour until meat is tender, cooked through, and the potatoes and carrots are easy to poke with a fork. With about 10 minutes of cooking left, add frozen peas. Add more water or broth as needed.

make-it-your-own- Use cut up, bone in chicken instead of beef.- Add celery or other vegetables like spinach or collard greens.- Add 1 tbsp tomato paste to onions and carrots and cook until it starts to brown a bit and you can smell it.- Add 1 large can chopped tomatoes with the juices, decrease amount of water/broth using accordingly.- For a thicker soup, add some corn starch in the last few minutes of cooking till desired thickness is achieved.- Add dried or canned and rinsed beans for added texture and protein.

time1 hr 20 min

33

lemony shrimp scampi by jacqui haughey, jhu

cost$6-10

servings2-3

INGREDIENTS

1/2 package whole wheat linguini, spaghetti, or angel hair 6 cloves of garlic, minced1 tsp red pepper flakes (less if you don’t like spicy food)1 lemon’s zest and juice5 tbsp oil (olive, canola, or vegetable)

PREPARATION

1) Combine garlic, red pepper flakes, lemon zest and lemon juice, and oil in a bowl. Mix well and add shrimp. Coat the shrimp well. Cover and set aside.2) Cook whole wheat pasta according to box. Before draining the pasta, put a glass or heat-proof bowl in the sink below your strainer to collect the pasta water.3) Put a large frying pan over medium high heat. Add shrimp, shaking off excess liquid. Reserve the marinade. Cook until shrimp have turned pink (about 2 minutes per side). If the shrimp don’t all fit in the pan, work in batches. Remove cooked shrimp to a plate.4) Add the reserved marinade to the pan and then add 1 1/2 cups of the reserved pasta water. Bring to a boil and then turn heat down. Simmer until the sauce has cooked down to half its original amount.5) Add the shrimp and pasta, tossing to coat and serve with lemon slices on the side, if desired.

time30 min

snacks & sides

Yogurt Fruit Dip 35 Make Your Own Microwave Popcorn 36

Steamed Vegetables 37Baked Sweet Potato 38

Baked Winter Squash 39Roasted Brussel Sprouts 40

35

yogurt fruit dip by brittany goldstein, live-2eat.com

time5 min

cost$3-5

servings1-2

INGREDIENTS

1/3 cup peanut butter1 cup low/nonfat plain yogurt1/2 - 1 tsp cinnamon (depending on how much you like cinnamon)1 tsp honey

PREPARATION

1) Combine peanut butter, yogurt, and cinnamon, mixing well. 2) Drizzle with honey. Enjoy plain or use it as a dip for cut up fresh fruit (apples, bananas, etc) or fresh veggies (celery, carrot, etc).3) Enjoy immediately or chill in the refrigerator in an air-tight container. It will stay good for several days in the refrigerator.

36

make your own microwave popcorn modified from seriouseats.com

time5 min

cost$3-5

servings4

INGREDIENTS

1/2 cup plain, unpopped popcorn kernels1/2 tsp canola or vegetable oiloptional: 1/8 tsp salt, 1/2 tsp cayenne, 1/2 tsp Mrs. Dash, or other seasoning

PREPARATION

1) Toss the kernels with oil and place in a brown paper bag. 2) Fold the edges over carefully, multiple times.3) Microwave for 2 minutes or until the popping starts to slow down. Keep a close eye as it can burn easily.4) Pour into a bowl and toss with desired seasoning.

37

VIT &MINsteamed vegetables

time15 min

cost$6-8

servings1

INGREDIENTS

1 cup fresh broccoli, carrots, green beans, or other vegetablewaterpossible toppings/seasonings: - fresh lemon juice - salt free seasoning mix (like Mrs. Dash) - garlic powder and red pepper flakes

by joshua prudent, jhusom 2018

PREPARATION

1) Wash vegetables and peel broccoli stems and carrots.2) Cut into bit sized pieces.3) Bring a big pot of water to boil. When boiling, add the vegetables. It will not be boiling as vigorously after you add the vegetables. Cook until it starts to boil vigorously again. Test the vegetables to make sure they are not too hard. You want them to still have some bite to them. You can cook them for about 2 minutes more after they come back to a boil if they are still too crunchy.4) Drain and toss with desired toppings/seasonings.

38

VIT &MINbaked sweet potato

time1 hr

cost$3-5

servings3

INGREDIENTS

2 medium sized sweet potatoes or yamsoptional toppings/seasoning: - garlic powder - salt-free seasoning mix (like Mrs. Dash) - grated low-fat cheese - 1/2 tbsp unsalted butter - cinnamon - 2 tsp honey


PREPARATION

1) Preheat oven to 400 degrees.2) Wash sweet potatoes, pat dry. Do NOT peel.3) Cut a line down the middle of the sweet potato (not all the way through) or poke in several places on all sides of the sweet potato with a fork.4) Wrap the sweet potatoes in aluminum foil and place on a baking sheet.5) Cook in the oven for about 45 minutes or until tender.6) Remove from the oven, cut in half and top with desired seasonings.

Note: You can also cook these in the microwave. If you are doing this, do NOT wrap in aluminum foil. Just placed the cut/forked sweet potatoes on a microwave safe plate. It can take up to 10 minutes on high power. It will depend on the size of your sweet potatoes.

For mashed sweet potatoes, let the potatoes cool slightly, scoop flesh out of skin, and mash with a masher or with a hand mixer.

39

VIT &MINbaked winter squash

time45 min

cost$3-5

servings4-6

INGREDIENTS

1 medium sized winter squash (acorn or butternut)1 tbsp oil (olive, vegetable, or canola)potential toppings/seasoning: - salt free seasoning mix - red pepper flakes - cinnamon - 2 tsp honey


PREPARATION

For Acorn Squash:1) Preheat oven to 375 degrees2) Cut the acorn squash in half and spoon out seeds. You can leave it cut in half or you can cut it into smaller slices.3) Sprinkle the oil over the inner surface of the acorn squash.4) Place pieces on a baking sheet covered with aluminum foil (for easy clean up) cut side down and bake for about 20 minutes if in big pieces, 10 minutes if in smaller pieces. Flip squash to other side and bake for 10-15 minutes more until it is easy to poke with a fork.5) Season with desired toppings and enjoy.

For Butternut Squash:1) Preheat oven to 375 degrees2) Peel with a vegetable peeler, cut at the waist of the squash, cut the round part in half and spoon out seeds.3) Cut the butternut squash into bite sized pieces. Toss with oil and desired seasonings. Place on a baking sheet covered with aluminum foil (for easy clean up).4) Bake in oven for about 20 minutes, turning them over halfway through. Cook for a few minutes longer if it is still difficult to poke with a fork.

Note: You can also scoop out the flesh after it is roasted and mash it with a fork, masher, or hand mixer.

VIT &MIN

40

roasted brussel sprouts

time40 min

cost$3

servings4

INGREDIENTS

1 lb brussel sprouts (fresh or frozen) - if using frozen, defrost and drain water2 tbsp oil (vegetable, olive)3/4 tsp rosemary, salt-free seasoning mix (like Mrs. Dash), or red pepper flakes

by christine shrock, jhusom

PREPARATION

1) Preheat oven to 400 degrees.2) Cut brussel sprouts in half.3) Toss with oil and seasoning of choice.4) Place on an aluminum foil-covered baking sheet and place in the oven. Roast for about 30 minutes until tender and starting to brown. Shake pan halfway through cooking.

desserts

Easy Fruit Sorbet 42Peanut Butter & Honey Banana Ice Cream 43

Fruit with Chocolate Drizzle 44

42

easy fruit sorbet by sunaina kapoor, jhusom

time1 hr

cost$6-8

servings4

INGREDIENTS

2 cups frozen berries (any berries will do)1 banana (ideally, frozen)1/2 cup plain low-fat/non-fat yogurt1 tbsp honey

PREPARATION

Blend all ingredients in a blender until it seems like the consistency of smooth frozen yogurt. You can enjoy immediately or if you want a firmer, more ice cream-like texture, freeze in a freezer safe container for 1-2 hours. Will stay good in freezer for up to a month.

43

peanut butter & honey banana ice cream by ivory loh, jhu

time5 min

cost$2-5

servings2

INGREDIENTS

1 1/2 or 2 peeled medium bananas, sliced into coins and frozen until solid3 tbsp peanut butter1 tsp honey

PREPARATION

1) Blend frozen bananas in a blender until they are the consistency of soft serve ice cream. 2) Blend in the peanut butter and honey. 3) Enjoy immediately or for a firmer, more ice cream-like texture, freeze in a freezer safe container for 1-2 hours. Will stay good in the freezer for up to 1 month.

44

fruit with chocolate drizzle by student, jhusom

time5 min

cost$3-5

servings1

INGREDIENTS

1 cup of fruit, some fruit ideas include: - berries (strawberries, blueberries, raspberries) - pineapple - mango1 tbsp semi-sweet chocolate chips

PREPARATION

1) Cut fruit into bit sized pieces.2) Melt semi-sweet chocolate chips in a microwave-safe dish in the microwave on a low setting for 10-15 seconds. 3) Take it out and stir with a spoon to make smooth. If still holding shape, can microwave again in 5 second intervals.4) Drizzle the melted chocolate over your cut up fruit and enjoy.

baltimore maps

Center West 46South West 47Center East 48South East 49North West 50

46

center west2/25/2015 Google Maps

https://www.google.com/maps/@39.304088,-76.5909029,15z 1/1

Datos del mapa © 2015 Google 1000 pies

Tráfico, Transporte público, En bicicleta, Relieve, Indicaciones

Northeast Public Market Save-A-Lot Aldi

Stop, Shop, and Save

JHU Farmer’s Market Thursdays 10am-2pm

(4/24 to 11/20)

47

2/25/2015 Google Maps




south west

Safeway Aldi

JHU Farmer’s Market Thursdays 10am-2pm

(4/24 to 11/20)

Fell’s Pt. Farmer’s Market Saturdays 7:30am-12:30pm

(4/3 to 11/22)

Pratt St. Farmer’s MarketWednesdays 11am-2pm

(5/15 to 10/30)

JFX Farmer’s Market Sundays 6am-noon

(4/6 to 12/21)

Cross St. Public Market Broadway Public Market

48




Tráfico, En bicicleta, Relieve, Indicaciones

center east

Food Depot Maxway Giant Save-A-Lot

49




Tráfico, En bicicleta, Relieve, Indicaciones

south east

Safeway Aldi

Shoppers Food Warehouse

G-mart International Foods

Market at Highlandtown Highlandtown Farmer’s Market

Thursdays 4pm-8pm(6/5 to 10/31)

Harris Teeter

50





north west

Giant Waverly Farmer’s MarketSaturdays 7am-noon

(1/4 to 12/27)

Safeway Eddie’s Supermarket

51

Special thanks to:

The Johns Hopkins School of Medicine Nutrition in Medicine Interest Group, the Johns Hopkins Alumni Association, Helen Knight (JHSOM) for writing the article on food assistance programs, Jennifer Tan (JHSPH) for gathering the information for the East Baltimore maps, Divine-Favour Anene, Tyler Herzog, Alison Kraemer, Stephen Lesche, Marina Lima, Joshua Prudent, Erika Rivera, Andrew Rogers, Natalie Ullman, Emilia Thurber, and Yuanxuan Xia for their assistance with printing the cookbooks, and Dr. Jamil Bayram and Dr. Paul Watkins for their guidance.

We put great care to select recipes for the B’more Healthy Cookbook based upon the following guidelines:

1. Availability of ingredients in the Baltimore area2. Familiarity of ingredients to Baltimore citizens3. Low sugar4. Low salt5. No fried recipes

recipe guidelines & acknowledgments

b'more healthy cookbook

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