Paramus Community
Cookbook
Valley Health System
The Valley Hospital, in collaboration with the Mayors Wellness Campaign
and the Paramus Board of Health, are committed to guiding and inspiring members
of our community to live healthier lives. We are dedicated to making healthy living
simple and enjoyable for members of our community and that is why the Paramus
Community Cookbook was created! Here you will find healthy recipes for all ages
and lifestyles submitted by Paramus residents, many of whom participated in our
recent town-wide Paramus Weight Loss Challenge.
The Valley Hospital, the Mayors Wellness Campaign, and the Paramus
Board of Health take pride in our community and strive to assist members in living
well-rounded, healthy lives! We hope you enjoy these healthy recipes and become
inspired to submit your own healthy favorites to us at: [email protected].
Together, we can live healthy, mindful lives!
Breakfast on the Run
Spinach and Tomato Egg Muffins
*Submitted by: Christina Teufel
Yields: 6 muffins
Serving Size: 1 muffin
Ingredients:
1 cup spinach, chopped
2 medium tomatoes, chopped
6 eggs, separated from one another
6 TBSP reduced-fat milk (separated)
½ cup low fat cheddar cheese
Directions:
-Pre-heat oven to 425 degrees.
-Spray 6-cup muffin pan with cooking spray.
-In a large bowl, mix spinach and tomatoes.
-Distribute vegetable mixture evenly into muffin cups.
-In a small bowl, beat one egg and 1 TBSP milk until
combined.
-Pour egg mixture into muffin cup and fill to just below
rim.
-Repeat with remaining eggs and milk.
-Sprinkle cheddar cheese on top of each cup.
-Cook for 20 minutes and let cool.
*Tip: when making egg muffins for the week, refrigerate
for up to 3 days and freeze remaining.
*Low Sugar
Butternut Apple Muffins
Yields: 12 muffins
Serving Size: 1 muffin
Ingredients:
½ small butternut squash, peeled, seeded,
diced
¾ cup brown rice flour
½ cup millet flour
½ cup hazelnut flour
½ tsp sea salt
½ tsp baking soda
½ tsp baking powder
1/8 tsp cinnamon
1/8 tsp ginger
3 large eggs
½ cup brown sugar
1/3 cup coconut oil, melted
1 tsp vanilla extract
½ tsp lemon zest
1 sweet apple, peeled, cored, and grated
2 TBSP chopped hazelnuts
Directions:
-Heat oven to 350. Line muffin tin.
-Steam squash until tender. Puree until smooth.
-In a large bowl, whisk: flours, salt, baking soda,
baking powder, cinnamon & ginger.
-In a separate bowl, whisk ½ cup squash puree,
eggs, sugar, coconut oil, vanilla extract, &
lemon zest.
-Fold wet ingredients into dry ingredients.
-Fold grated apple into mixture.
-Fill baking cups with batter, about ¾ full.
-Sprinkle tops with hazelnuts.
-Bake about 18 minutes or until golden brown.
Maple and Cinnamon Oats
Yields: 1 bowl
Ingredients:
1 cup Water
½ cup Irish Oats, dry (or rolled oats, steal cut oats, etc.)
½ tsp Cinnamon
½ Banana, sliced thin
1/8 cup Crushed walnuts
1 tsp Maple syrup
Directions:
-Bring water to a boil over medium heat.
-Add dry oats to water and let cook to desired consistency, about 8
minutes.
-Add cinnamon to oats and mix well.
-Remove from heat and transfer to serving
bowl.
-Add banana, walnuts, and maple syrup.
*Note: For a quick, ready to go breakfast tomorrow,
double the recipe, refrigerate left overs, and enjoy a
relaxing morning!
Pack & Go Lunches
Confetti Bean Salad
Yields: 6 servings
Serving Size: about 3/4 cup
*Submitted by Susan Matalon
Ingredients:
1- 15oz can black beans (drained and rinsed well)
½ cup sweet corn kernels (fresh or frozen)
1 large red bell pepper, chopped
2 avocados, chopped
2 limes, juiced
1 TBSP fresh cilantro, chopped
1 tsp chili powder
1 tsp cumin
½ tsp Kosher salt
1 tsp black pepper
Directions:
-In large bowl, combine black beans, corn, red bell
pepper, and avocado.
-In separate bowl, combine lime juice, cilantro, chili
powder, cumin, salt and pepper.
-Pour lime juice mixture over the black bean
mixture and toss until coated.
-Serve cold or room temperature.
*Can also serve as a dip with blue corn tortilla chips.
*Low Sugar
Baby lettuce and avocado salad with ginger-cucumber dressing
*Submitted by: Maria Dalmau
Yields: 6
Serving Size: 2 TBSP dressing per 1-2 cup greens
Ingredients for salad:
1 avocado
1 large cucumber
2 scallions, chopped
8 cups Mixed baby greens (spinach,
romaine, watercress, arugula, kale, etc.)
Ingredients for dressing:
1 carrot
1 tsp fresh ginger
2 TBSP rice wine vinegar
½ TBSP honey
1 TBSP soy sauce
1/3 cup extra virgin olive oil
Directions:
Dressing:
-Puree carrot, ginger, and vinegar in a food
processor.
-Add honey, soy sauce, and olive oil.
Salad:
-Cut avocado and cucumber into thin slices and
place on plates.
-Place mixed greens in a bowl and coat with
dressing.
-Transfer greens to plates and lay over avocado
and cucumber.
Little Italy Chicken Pitas with Sun-Dried Tomato Vinaigrette
Yields: 6 pita sandwiches
Serving Size: 1 pita; ½ cup salad
Ingredients:
2 TBSP balsamic vinegar
1 TBSP extra virgin olive oil
1 TBSP sun-dried tomatoes packing in olive oil, drained,
and chopped
Black pepper to taste
1 garlic clove, minced
4 cups cooked chicken breast, shredded
1 tomato, chopped
¼ cup basil, thinly sliced
6 whole wheat pitas, cut in halves
3 cups mixed baby greens
Directions:
-Combine vinegar, olive oil, sun-dried tomatoes, black pepper, and garlic.
-In a separate bowl, combine chicken, tomato, basil, and mixed greens.
-Dress the salad mixture with the sun-dried tomato dressing.
-Separate and stuff pita halves.
English muffin pizzas
Ingredients:
1 Whole wheat English muffin
2 TBSP tomato sauce
2 TBSP low-fat mozzarella cheese
½ cup your choice vegetable toppings
Directions:
-Toast English muffin.
-Top each half with sauce, cheese, and vegetable
toppings.
*If preparing in the morning, keep ingredients separated until it is time to eat.
Pack & Portion Snacks
Zucchini Parmesan Crisps
*Submitted by Maria Dalmau
Yields: 4 servings
Serving Size: about ½ cup
Ingredients:
1 lb zucchini
¼ cup shredded parmesan cheese
¼ cup whole wheat breadcrumbs
1 TBSP olive oil
¼ tsp Kosher salt
Black pepper, to taste
Directions:
-Preheat oven to 400 degrees.
-Line 2 baking sheets with foil and spray with
cooking spray.
-Slice zucchini into ¼ inch-thick rounds. Toss with
oil.
-On a plate, combine bread crumbs, Parmesan
cheese, salt, and pepper.
-Place zucchini rounds in bread crumb mixture,
lightly coating both sides.
-Place rounds in a single layer on baking sheets.
-Sprinkle any remaining bread crumbs on top.
-Bake for about 25 minutes, until golden brown.
*Low Sugar
Yields: 6 servings
Serving Size: ½ cup
Energy Trail Mix
Ingredients:
1 cup Whole wheat Chex cereal
¾ cup Sunflower seeds
½ cup Almonds
½ cup Banana chips
¼ cup Dark chocolate chips
Directions:
-Mix together.
-Separate into ½ cup portions.
-Enjoy!
Almond Cereal Bars
Yields: 10 bars
Ingredients:
1/3 cup almond butter
1/3 cup honey
2 cups whole-grain cereal flakes
2 cups oat and bran O’s cereal
2 TBSP dried, unsweetened cherries, chopped
Directions:
-Coat an 8-inch square baking sheet with cooking spray.
-In a medium microwave-safe bowl, combine almond butter and honey. Microwave on high
for 30 seconds, stir well.
-In a separate microwave-safe bowl, mix cereal flakes, O’s, and cherries.
-Microwave on high for 1 ½ minutes, stirring every 30 seconds.
-Gradually stir the almond butter mixture into the cereal mixture until thoroughly and evenly
coated.
-Press into prepared pan and refrigerate until firm.
-Cut into 10 bars.
Greek Yogurt mix
Yields: 1 serving
Ingredients:
1- 6 ounce Plain Chobani Greek Yogurt, non-fat
¼ cup oats
¼ cup almonds (whole or chopped)
¼ cup fresh or frozen, organic blue berries
½ tsp honey
Directions:
-Mix ingredients together until well coated in
Greek yogurt.
-Enjoy!
Banana- Zucchini Bread
*Submitted by Mrs. Mary Ellen Lavin
*A Paramus High School food’s class favorite!
Yields: 18 slices
Serving size: 1– ¼ inch thick slice
Ingredients:
1 large egg
1.5 ripe bananas, mashed
¼ cup vegetable oil
½ cup sugar
1 tsp cinnamon
½ tsp salt
1/8 tsp baking powder
½ tsp. baking soda
1 medium zucchini, grated
¾ cup white flour
¾ cup whole wheat flour
½ cup walnuts, chopped
Directions:
-Preheat oven to 350.
-Grease loaf pan.
-In large mixing bowl, beat egg until foamy.
-Gradually beat in mashed banana, oil, and sugar
until well incorporated.
-In a separate bowl, mix together cinnamon, salt,
baking powder, and baking soda.
-Add cinnamon mixture to egg mixture and mix
well.
-Mix in grated zucchini and gradually add flours until
well combined.
-Fold chopped walnuts into mixture.
-Pour into greased loaf pan and bake for about 1 hour.
-Let cool 10 minutes, and remove from pan.
A PHS
favorite!!
Simply Dinner
Crock Pot Chicken Taco Chili
Yields: 8 servings
Serving Size: about 1 cup
Ingredients:
1 medium onion, chopped
1- 16oz can black beans, drained and rinsed well
1- 8oz can tomato sauce
10 ounce package frozen corn
2- 14.5oz cans diced tomatoes with chilis
1 packet taco seasoning
1 TBSP cumin
1 TBSP chili powder
Chili peppers, chopped (optional)
24 oz (3-4) boneless skinless chicken breasts
¼ cup chopping fresh cilantro
Low fat cheddar cheese (optional)
Directions:
-Combine: onion, beans, tomato sauce, corn,
canned tomatoes with chili, taco seasoning,
cumin, chili powder, and optional chili peppers
into slow cooker.
-Place chicken on top and cover.
-Cook on low for 10 hours (or on high for 6 hours).
-Half an hour before serving, remove chicken and
shred.
-Return chicken to slow cooker and stir into sauce.
-Top with fresh cilantro and optional low fat cheddar
cheese.
Shrimp Provencal
*Submitted by: Susan Matalon
Yields: 4 servings
Serving Size: about ½ cup shrimp
Ingredients:
1 lb jumbo shrimp, deveined, tails removed
1 Lemon, juiced
1 tsp Herb de Provence*
Kosher salt and ground pepper to taste
1 TBSP chopped parsley
Directions:
-Preheat oven to 400 degrees
-Coat a baking sheet with cooking spray.
-Place shrimp on baking sheet and coat with fresh lemon juice.
-Sprinkle Herb de Provence* over the shrimp. Sprinkle parsley, salt, and pepper over
shrimp.
-Roast at 400 degrees for approximately six minutes until the shrimp is opaque and pink
(no need to flip shrimp).
*Herb de Provence: a mixture of herbs such as thyme, basil, fennel, savory, rosemary, lavender, and other spices. Fairway Market packages its own brand.
Suggestion: Serve with brown basmati rice which is mixed with 1 TBSP of each: fresh dill,
parsley, scallions.
5 ingredients Lemon-pepper Salmon
*Submitted by Maria Dalmau
Yields: 4 servings
Serving Size: 1 salmon fillet (about 5 ounces)
Ingredients:
1 TBSP olive oil
4- 5 ounce salmon fillets
½ tsp Sea salt
1 tsp Lemon pepper
¼ cup balsamic vinegar
Directions:
-Heat oil in large skillet over medium heat.
-Season both sides of salmon fillets with salt and
lemon pepper.
-Add to hot skillet and cook until brown (about 2
minutes on each side).
-Add vinegar to skillet and reduce heat to simmer.
-Continually spoon liquid over fillet and cook until
vinegar is thick and syrupy and salmon is
cooked through (about 2 minutes on medium).
*Low Sugar
Eggplant Bolognese
*Submitted by Christina Teufel
Yields: 4 servings
Serving Size: about 1.5 cups
Ingredients:
1 pound lean ground turkey, 93% fat-free
1 onion, diced
5 garlic cloves, minced
¾ tsp sea salt
½ tsp black pepper
1.5 pounds eggplant, chopped and peeled
½ cup low sodium chicken broth
1- 28oz can whole tomatoes
½ cup parmesan cheese
1-2 bay leaves
Directions:
-Heat a non-stick skillet over medium-high heat.
-Add turkey, onion, garlic, salt, and pepper.
-Cook for about 10 minutes, or until browned.
-Add the browned meat to the crock pot.
-Add the remaining ingredients and stir.
-Cook for 6-8 hours on low, until eggplant
softens.
Southwest White Chili
*Submitted by Judy Migliaccio
HEALTH
OFFICER’S
PICK!!
Yields: 4 servings
Serving Size: about 1 cup
Ingredients:
1 TBSP olive oil
1 ½ pounds boneless, skinless chicken, cubed
¼ cup onion, chopped
1 cup low sodium chicken broth
1- 4oz can chopped green chilies
1 can white kidney beans
Spice blend:
1 tsp garlic powder
1 tsp ground red pepper
1 tsp ground cumin
½ tsp oregano leaves
½ tsp cilantro
Directions:
-Heat oil in large saucepan over medium-high heat.
-Add chicken and onions, cook 4-5 minutes.
-In the mean time, combine ingredients for spice blend in a small bowl.
-Stir broth, green chilies, and spice blend into saucepan. Let simmer for 15 minutes.
-Stir in beans. Let simmer 5 minutes.
*Optional: top with sliced onions and a pinch of Monterey Jack cheese.
Smart Smoothies
Pumpkin Pie Smoothie
Yields: 1 serving
Ingredients:
Ice cubes
1 cup unsweetened almond milk
½ cup plain, non-fat Greek yogurt
¼ - ½ cup pumpkin puree
3TBSP pomegranate seeds
¼ cup oats
1 tsp all spice
½ tsp cinnamon
Directions:
-Combine ingredients in blender until smooth.
-Enjoy!!
Peanut Butter and Oats Smoothie
Yields: 1 serving
Ingredients:
Ice cubes
1 cup unsweetened almond milk
½ cup plain, non-fat Greek yogurt
½ banana
¼ cup dry, uncooked oats
1-2 TBSP natural peanut butter
Directions:
-Combine ingredients in blender until smooth.
-Enjoy!!
Apple Pie Smoothie
Yields: 1 serving
Ingredients:
1 cup unsweetened almond milk
½ cup plain, non-fat Greek yogurt
1 medium red apple
1 TBSP granola
1 TBSP almond butter
2 tsp maple syrup
¼ tsp cinnamon
Directions:
-Combine ingredients in blender until smooth.
-Enjoy!!