It’s Wellness Wednesday, everyone! So, in honor of this momentuous occasion, our very own Shana is going to tell us about the free healthy cooking class she attended at Whole Foods! Stay tuned for great tips and delicious recipes.  Take it away, Shana!

So, how many cookies and cups of eggnog have you had today? If you’re like me, you might think that it’s hard to cook meals that are both healthy and tasty (especially over the Holidays). For some reason cheese and butter seems to make everything taste so much better. Is it really possible to cook delicious and quick meals that actually taste good?

A group of 30 TNT athletes went to Whole Foods to find out how this is actually possible. Amy Vig, the Health Eating Coordinator for Whole Foods, showed us how to have fun while cooking healthy meals that are surprisingly delicious.

Some tips I picked up:

• Cook veggies in a steam bath of water, broth, or wine instead of oil
• Make your own healthy chips by cutting up corn tortillas and roasting them in the oven (without oil) for 5-10 minutes (or until golden and crunchy) at 375 degrees.
• Spinach can taste really yummy in a Green Smoothie

Keep on reading for recipes that we made during class, including the Shrek (Green) Smoothie, Nachos, and Kale with Rice.  If you’d like to attend or organize a small group private class, contact Shana Horak at shana.horak@lls.org or 408-490-3117.

Greens with Carrots, Feta Cheese, and Brown Rice
Serves: 4

Dark leafy greens are the most nutrient-dense foods. That means that they contain more beneficial micronutrients per calorie than any other food, providing incredible nutritional bang for your buck, and in this case they’re ready, and very tasty, in less than 15 minutes. Serve with lemon wedges for even more flavor.

Ingredients:

2 carrots, shredded
2 bunches dark leafy greens (kale, collard greens or Swiss chard), tough stems removed, leaves very thinly sliced
1/2 red onion, finely chopped
1/4 teaspoon sea salt
1/2 teaspoon ground black pepper
1/4 pound feta cheese, crumbled
1 (20-ounce) package 365 Everyday Value frozen Organic Whole Grain Brown Rice, prepared according to package directions

Method:

Put carrots, greens, onions, 1/4 cup water, salt and pepper into a large, deep skillet and toss well. Cover and cook over medium heat, tossing once or twice, until greens are wilted and tender, 10 to 15 minutes. Toss with feta cheese and spoon over brown rice.

Source: Whole Foods Market Website at http://www.wholefoodsmarket.com/recipes/2640

Green Pina Colada
Serves: 2

Ingredients:

1 ripe banana
1 cup frozen pineapple
1 cup spinach
1 cup coconut water
1-2 Tbsp flax seeds (optional)

Method:

Blend all ingredients together until smooth and serve.

Source: Amy Vig, Healthy Eating Educator at Whole Foods Market Stevens Creek

Nachos

Ingredients:

8–10 corn tortillas, cut in 1-inch squares and toasted, or 1 bag fat-free baked corn chips
2 cans black beans, rinsed and drained
2 large tomatoes, diced
1 bell pepper, seded and diced
4 green onions, sliced into rounds
Salsa to taste
Guacamole
2 cups shredded romaine lettuce

Method:

Preheat oven to broil. Spread the tortilla squares or chips across a sprayed baking sheet.

Spoon the beans over the chips. Add the tomatoes, bell pepper, and green onions. Bake until the chips are slightly browned on the edges, 7–10 minutes.

Using a spatula, push the nachos onto a large serving plate. Top with salsa, guacamole, and romaine lettuce.

Source: The Engine 2 Diet by Rip Esselstyn

TNT will be hosting another Healthy Cooking Class on Tuesday, February 15th, 2011 at 6:30 pm.  It will take place at the Whole Foods Market in Cupertino.  Contact Shana Horak to sign up or for more info!