1 head cauliflower
1 clove garlic 
1 leek, white only, split in 4 pieces
1 tablespoon soft-tub margarine, nonhydrogenated
Pepper to taste

Break cauliflower into small pieces. In a good-sized saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes. While cauliflower is hot, puree until the vegetables resemble mashed potatoes. (Use a food processor, or if you prefer a smoother texture, use a blender. Process only a small portion at a time, holding the blender lid on firmly with a hand towel.) Add a little hot water if vegetables seem dry. Stir in margarine and pepper to taste.

From the Mayo Clinic 

4 boneless, skinless chicken breasts
2-3 t. olive oil
Chili powder
15 oz. can of black beans, rinsed and drained
15 oz. can of corn, drained
15 oz. can of diced tomatoes, drained
Can of black olives, drained and sliced
Salsa (about 12 -16 oz.)
Cilantro, preferably fresh chopped (dried can be substituted)
Shredded cheese

Heat the olive oil in a large saute pan or Dutch oven over medium heat. Place chicken breasts in the pan and sprinkle with chili powder, to taste. While the chicken cooks, drain and/or rinse the canned vegetables as indicated. Turn the chicken after a few minutes to cook it through (actual time will depend on thickness.) 

After turning the chicken, pour all the vegetables into the pan on top of the meat. Pour the salsa on top of the vegetables and sprinkle with cilantro to taste. Stir to mix the vegetables. Cover, turn the heat down to low or medium-low and let the vegetables heat through while the chicken finishes cooking, perhaps 15 minutes. Sprinkle with shredded cheese when serving.

Great with tortillas or crusty bread!

Instead of chicken breasts, try: 

• 8 skinless, boneless chicken thighs
• 4 pork chops
• 1 lb. of ground turkey, cooked and drained of fat
• Large cubes of firm tofu
• Soy protein, such as Crumbles or Gimme Lean
• Or make it without any of these; the beans give you plenty of protein

Other optional ingredients to experiment with adding:

• sliced potatoes
• pigeon peas 
• chopped onions 
• mushrooms
• serve the veggies over a baked potato with the chicken on the side
• other ideas? Leave them in comments below!

Presumably, since it’s summer, you have a few more minutes each day to spend on food preparation than during the busy-ness of the academic year.

With that hopeful attitude, we’re looking for students, faculty and staff who want to share their favorite healthy recipes with the rest of Wesleyan. And since we can’t resist adding Wes to the front of everything either, they’re our own little collection of Wescipes!

Click on the “Submit a Wescipe” link in the upper right corner (or go here) for the details on what information to send us. We’ll publish the Wescipes periodically throughout the year.  Be a WescipeCeleb!

And you can always click on Wescipes in the Categories list if you want to browse the archives for cooking inspiration!

Ingredients

2 packages of frozen shelled edamame, microwave per directions on package and let cool
1 red pepper, thinly sliced
2 tsp crushed red pepper flakes
1 tbsp Kosher (course) salt
½ cup sweetened rice vinegar
1 can Blue Diamond Wasabi-Soy almonds

Directions
Combine all ingredients except almonds in a non-reactive bowl. Chill for at least 1 hour.  Add almonds immediately before serving.

Click on “Submit a Wescipe” to send in your own Wescipe.

Ingredients

1 c. sugar
3 eggs, beaten
1 3/4 c. fruit juice, drained from pineapple and fruit cocktail
2 T. cornstarch, mixed with a small amount of water to dissolve lumps
1 box acini de pepe pasta, cooked in salted water (also called rosa marina)
1 – 2 lb. can pineapple tidbits (drained well; reserve juice)
1 large can fruit cocktail (drained well; reserve juice)
1 large can mandarin oranges (drained well)
1 – 8 oz. container Cool Whip
1 jar maraschino cherries (sliced in halves or chopped coarsely)

 Directions 

Mix sugar, eggs and reserved fruit juice in pan over medium low heat. Heat slowly to avoid lumps of eggs. Once dressing is heated, add cornstarch/water mixture and stir frequently until thickened.  Remove from heat and add cooked pasta. Mix thoroughly and refrigerate overnight (or at least 8 hours).  Before serving, fold in fruit, Cool Whip and cherries. (I usually add more fruit than the recipe calls for but do not increase the dressing so it does not get too runny.)

Submitted by Lisa Currie, Director of Health Education/WesWELL

Click on “Submit a Wescipe” to submit your own Wescipe.

Ingredients

• 1 mango, peeled and seeded
• 1 papaya, peeled and seeded
• 1/2 cup fresh strawberries
• 1/3 cup orange juice
• 5 cubes ice

Directions

Place the mango, papaya, strawberries, orange juice, and ice cubes in an electric blender. Process until the ingredients are smooth.

Makes 2 servings. (From All Recipes)

Click here to learn how to submit your Wescipe to the WesWELL blog.

1 can (15.5 ounces) black beans, rinsed and drained
1 1/2 cups frozen corn kernels, thawed to room temperature
3 tablespoons chopped fresh cilantro
2 tablespoons chopped green chili peppers
4 green onions, diced
1 tomato, diced
1 tablespoon chopped garlic
6 fat-free flour tortillas, 10 inches in diameter
3/4 cup shredded cheddar cheese (dairy or soy)
3/4 cup salsa

Directions

In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomatoes and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot.

Place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

To serve, place about 1/2 cup bean mixture on 1 tortilla. Top with 2 tablespoons cheese and 2 tablespoons salsa. Fold in the sides and the bottom of the tortilla up over the filling, then roll to close. Repeat with the remaining tortillas and serve immediately.

Makes six servings.

From MayoClinic.com

• 3 (15 ounce) cans black beans, drained and rinsed
• 1 (11 ounce) can Mexican-style corn, drained
• 2 (10 ounce) cans diced tomatoes with green chile peppers, partially drained
• 2 tomatoes, diced
• 2 bunches green onions, chopped
• cilantro leaves, for garnish

Directions

In a large bowl, mix together black beans, Mexican-style corn, diced tomatoes with green chile peppers, tomatoes and green onion stalks. Garnish with desired amount of cilantro leaves. Chill in the refrigerator at least 8 hours, or overnight, before serving.

Serve as a dip with tortilla chips, over a baked potato, or as part of an entree. Delish!

From allrecipes.com

1 cup chopped red or green bell peppers
1/2 cup minced onion
1/2 cup mango, seeded, peeled and chopped
1/2 cup pineapple tidbits
1 tablespoon lime juice
1/2 cup fresh cilantro, chopped
1 12-inch prepared pizza crust, purchased or made from a mix

Directions

Preheat the oven to 425 F. Lightly coat a 12-inch round baking pan with cooking spray. In a small bowl, mix together the peppers, onions, mango, pineapple, lime juice and cilantro. Set aside. Roll out dough and press into the baking pan. Place in the oven and cook about 15 minutes.

Take the pizza crust out of the oven and spread with mango salsa. Place the pizza back into the oven and bake until the toppings are hot and the crust is browned, about 5 to 10 minutes. Cut the pizza into 8 even slices and serve immediately.

Makes 4 servings.

Dietitian’s tip: The skin of a mango is tough and not meant to be eaten. But peeling and pitting the fruit can be a challenge as the flesh clings to both the skin and large, flat seed at its center. For best results, cut downward along one side removing a “cheek.” Remove the other cheek the same way. Place the cut portion on the cutting board flesh-side up and cut 1/4-inch squares in the flesh. Turn the cheek inside out and remove the fruit from the skin with a knife.

From the Mayo Clinic’s Healthy Recipe Center

1 can soup
1 c. water
1/2 c. diced cheese (Cheddar, Swiss, Jack, etc.)
1/2 c. sliced vegetables, such as tomatoes, carrots, etc.
1/2 c. diced ham (optional)

Add sliced vegetables and ham to a can of soup and water when you are heating the soup according to the package directions. Add the cheese just before serving.

 Variations

• It is simple to make your soup vegetarian or vegan by using vegetable-broth based soup, adding more vegetables and eliminating the ham and cheese. 
• Consider adding your favorite herbs and spices or spice blends, such as Mrs. Dash, to add more flavor.