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Healthy recipe

HEALTHY RECIPE

Colcannon for St. Patrick’s Day

Colcannon is a traditional Irish side dish that combines mashed potatoes, either kale or cabbage, butter, cream, and scallions. Easy to make and hearty, it’s the perfect companion for a corned beef main course. If you’re concerned about calories, substitute milk for cream and reduce the amount of butter you use.

Not surprisingly, the Irish have all sorts of ways of cooking potatoes, with festive names like champ, bruisy, pandy, boxty and colcannon. You can’t go wrong with this green-filled dish on St. Patrick’s Day!

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Ingredients: 6
Prep: 10 min | Cook: 25min
Makes 4 servings
colcannon with butter
Ingredients:

4 russet potatoes (2 to 2 1/2 pounds), peeled and cut into large chunks

Salt

5 to 6 tablespoons unsalted butter, plus more for serving

3 lightly packed cups chopped kale, cabbage, chard or other leafy green

3 green onions, minced (about 1/2 cup)

1 cup milk or cream

Directions:
Step 1

Boil the potatoes.

Put the potatoes in a medium pot and cover with cold water by at least an inch. Add 2 tablespoons of salt and bring to a boil.

Boil until the potatoes are fork tender, 15 to 20 minutes. Drain in a colander.

Step 2

Cook the greens and the green onions with butter.

Return the pot to the stove and set over medium-high heat. Melt the butter in the pot and once it’s hot, add the greens.

Cook the greens for 3–4 minutes, or until they are wilted and have given off some of their water.

Add the green onions and cook 1 minute more.

Step 3

Mash the potatoes with milk or cream and greens.

Pour in the milk or cream, mix well and add the potatoes. Reduce the heat to medium.

Use a fork or potato masher and mash the potatoes, mixing them up with the greens.

Add salt to taste and serve hot, with a knob of butter in the center.

Nutrition

Serving: 1 | Calories: 567 | Carbohydrates: 49g | Protein: 8g | Total fat: 39g | Saturated fat: 25 | Cholesterol: 113mg | Sodium: 193mg | Vitamin C: 37mg | Calcium: 104mg | Iron: 3mg | Potassium: 1315mg | Fiber: 6g | Total sugars: 5g

Source: Simply Recipes

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Recipes

Healthy recipe

HEALTHY RECIPE

Lemon rosemary salmon

Want to create the perfect romantic dinner for two? Pair this lemon rosemary salmon main dish with wild rice, salad and a loaf of crusty bread.

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Ingredients: 4
Prep: 10 min | Cook: 20min
Makes 2 servings
salmon fillet with rosemary and lemon garnish over asparagus
Ingredients:

1 lemon, thinly sliced

4 sprigs fresh rosemary

2 salmon fillets, bones and skin removed

Coarse salt to taste

1 tablespoon olive oil, or as needed

Directions:
Step 1

Preheat the oven to 400 degrees F (200 degrees C).

Step 2

Arrange half the lemon slices in a single layer in a baking dish. Layer with 2 sprigs rosemary, and top with salmon fillets.

Step 3

Sprinkle salmon with salt, layer with remaining rosemary sprigs and top with remaining lemon slices. Drizzle with olive oil.

Step 4

Bake 20 minutes in the preheated oven, or until fish is easily flaked with a fork.

Nutrition

Serving: 1 fillet | Calories: 257 | Total fat: 18g | Saturated fat: 3g | Cholesterol: 56mg | Sodium: 1017mg | Total carbohydrates: 6g | Dietary fiber: 3g | Protein: 21g | Vitamin C: 45mg | Calcium: 51mg | Iron: 1mg | Potassium: 431mg

Source: AllRecipes

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Healthy recipe

HEALTHY RECIPE

No-cook overnight oatmeal

Start your day with a healthy breakfast, rich in vitamin C, calcium and antioxidants. It’s easy to make, takes no time and is ready when you wake up in the morning. You can use almost any fruit. But bananas, peaches or any variety of berries works best.

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Ingredients: 7
Prep: 5 min | Refrigerate: 8 hours
Makes 1 serving
jar filled with oatmeal topped with blueberries
Ingredients:

⅓ cup milk

¼ cup Greek yogurt

¼ cup rolled oats

2 teaspoons honey

2 teaspoons chia seeds

1 teaspoon ground cinnamon

¼ cup fresh blueberries

Directions:
Step 1

Combine milk, yogurt, oats, honey, chia seeds and cinnamon in a 1/2-pint jar with a lid; cover and shake until combined. Fold in blueberries.

Step 2

Cover and refrigerate, 8 hours to overnight.

Nutrition

Serving: 1 | Calories: 279 | Carbohydrates: 41g | Protein: 10g | Total fat: 10g | Saturated fat: 4g | Cholesterol: 18mg | Sodium: 69mg | Potassium: 249mg | Fiber: 6g | Total sugars: 22g

Source: allrecipes

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Recipes

Healthy recipe

HEALTHY RECIPE

Easy spanakopita appetizers

Talk about the perfect holiday appetizer! These one-bite beauties have it all. They’re tasty, nutritious, easy to nibble while socializing and simple to make. In fact, you can assemble them well in advance of your party and freeze them, then pop them in the oven right before guests arrive.

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Ingredients: 11
Prep: 45 min | Cook: 15 min
Makes 2 ½ dozen
spanakopita
Ingredients:

2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry

1 package (8 ounces) cream cheese, softened

1/2 cup crumbled feta cheese

2 large eggs, lightly beaten

1/4 cup finely chopped onion

1/4 cup mayonnaise

2 tablespoons snipped fresh dill

3/4 teaspoon seasoned salt

1/4 teaspoon pepper

15 sheets phyllo dough (14×9-inch size)

1/2 cup butter, melted

Optional: tzatziki sauce, lemon wedges and fresh dill sprigs

Directions:
Step 1

Preheat oven to 425°. In a large bowl, mix the first 9 ingredients. Place 1 sheet of phyllo dough on a work surface; brush with butter. Layer with 2 additional phyllo sheets, brushing each layer. (Keep remaining phyllo covered with a damp towel to prevent it from drying out.)

Step 2

Arrange 3/4 cup spinach mixture in a narrow row along the long end of phyllo to within 1 inch of edges. Fold bottom edge of phyllo over filling, then roll up. Brush end of phyllo dough with butter and press to seal. Repeat 4 times with phyllo sheets, butter and the spinach mixture. Place rolls on a parchment-lined 15x10x1-inch baking pan, seam side down.

Step 3

Cut rolls diagonally into 2-inch pieces (do not separate). Brush tops with remaining butter. Bake until golden brown, 12–15 minutes. If desired, serve with tzatziki sauce, lemon wedges and dill sprigs.

Freeze now, bake later

Why wait until the afternoon of your party to start cooking? Simply cover and freeze the unbaked appetizers on a parchment-lined baking sheet until firm. Transfer them to a freezer container and return them to the freezer. To serve, bake the appetizers on a parchment-lined 15x10x1-inch baking pan in a preheated 375° oven until heated through and golden brown, about 25 minutes.

Nutrition

Serving: 1 piece | Calories: 96 | Carbohydrates: 5 g | Protein: 2 g | Fat: 8 g | Saturated fat: 4 g | Cholesterol: 29 mg | Sodium: 155 mg | Potassium: 508 mg | Fiber: 1 g | Sugar: 1 g

Source: Taste of Home

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Recipes

Healthy recipe

HEALTHY RECIPE

5-Ingredient Chipotle Mashed Sweet Potatoes

This time of year, there’s so much to be thankful for. Family and friends. Or a relaxing day on your own. And a Thanksgiving side dish you can make in less than 30 minutes. For a healthier alternative to sweet potatoes with toasted marshmallows on top, give this spicy, smoky recipe a try. It just might become your newest holiday classic.

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Ingredients: 5
Prep: 10 min | Cook: 15 min
Makes 6 servings
5-Ingredient Chipotle Mashed Sweet Potatoes
Ingredients:

4 medium sweet potatoes peeled and cut into 1-inch cubes

1/3 cup cold water

4 tablespoons unsalted butter (half of one stick or 1/4 cup), softened (sub vegan butter to make dairy-free)

1 chipotle pepper finely chopped (more if you want more heat)

3 teaspoons adobo sauce from the can (more/less depending on desired heat level)

1 teaspoon fine sea salt or more to taste

Directions:
Step 1

Place the sweet potatoes in a pot with the cold water.

Step 2

Bring to a boil then cover and reduce heat. The sweet potatoes will become tender with the steam. Simmer for 15 minutes or until sweet potatoes are tender enough to mash. Drain. Let cool slightly.

Step 3

Transfer tender sweet potatoes to a large bowl. Mash sweet potato mixture with a potato masher. Add butter, chipotle pepper, adobo sauce and fine sea salt. Mash until ingredients are well combined.

Step 4

Serve and enjoy!

Nutrition

Serving: 1 serving | Calories: 207 | Carbohydrates: 32 g | Protein: 3 g | Fat: 8 g | Saturated fat: 5 g | Cholesterol: 20 mg | Sodium: 902 mg | Potassium: 508 mg | Fiber: 5 g | Sugar: 7 g | Vitamin A: 21608 IU | Vitamin C: 4 mg | Calcium: 51 mg | Iron: 1 mg

Source: A Sassy Spoon

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Recipes

Healthy recipe

HEALTHY RECIPE

Spooky spider web Halloween hummus dip

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Ingredients: 9, plus dippers
Prep: 20 min
Makes 20 servings
Calories: 23
spider web halloween hummus plating suggestion
Ingredients:

2 pkg hummus, appx 2 (10 oz) containers or 2-3 cups homemade

3 cups finely chopped romaine lettuce

2 cups diced tomato

1 cup finely diced bell pepper

1 cup chopped cucumber (peeled and seeded) plus extra to taste

1/4 cup sliced black olives (optional)

1/4 cup Greek yogurt

1/2-1 cup crumbled feta cheese plus extra to taste

1/4 cup chopped green onion

Delish dippers

carrot sticks and/or celery sticks

thinly sliced bell pepper and/or cucumber

fresh pita wedges

pita chips

Directions:
Step 1

Spread hummus in a thin layer on a serving platter.

Step 2

Finely chop all veggies.

Step 3

Add Greek yogurt (or tzatziki sauce) to a piping bag or plastic bag with a corner edge to it. Cut the end of the bag and pipe a spiderweb pattern in the center. Start out with a vertical line down the center followed by an intersecting vertical line. Add diagonal lines (almost like you’re making pie slices), then finish up with the web detail. It may help to look at a photo while you pipe the design.

Step 4

Surround the hummus with the chopped veggies. First the lettuce, then remaining veggies, then a sprinkling of feta and green onion. You can add as many toppings as you’d like.

Step 5

Top with a few creepy plastic spider rings, and your appetizer is complete. Surround with your choice of dippers and enjoy!

Nutrition

Calories: 23kcal, Carbohydrates: 2g, Protein: 1g, Fat: 1g, Saturated Fat: 1g, Cholesterol: 3mg, Sodium: 73mg, Potassium: 95mg, Fiber: 1g, Sugar: 1g, Vitamin A: 916IU, Vitamin C: 12mg, Calcium: 34mg, Iron: 1mg

Source: Peas and Crayons

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Recipes

Take action

TAKE ACTION

Get ready for Safety Week September 12 – 18

Are you doing your best to prevent injury and illness? Each year, the Safety Department hosts Safety Week to raise awareness of this important issue. In addition, Employee Benefits provides tips and information on how to keep ourselves and each other safe and healthy at home, in the workplace and everywhere else.

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Looking for more? Find other articles below

Costco employee introducing safety week

During Safety Week, you’ll learn how to: 

  • Prevent injuries, slips/trips/falls and near misses 
  • Prepare for emergencies  
  • Be a safety lookout 
  • Achieve food and fire safety  
  • Get support for your emotional, physical and financial well-being 

Tell us your safety slogan

Send your favorite safety slogan to safety@costco.com for a chance to have it displayed in the next Safety News You Can Use newsletter. Some of our favorites are:

quote mark

When we practice safety every day, we get to go home to our families safely every day.

John Martz, Department Manager
Jacksonville MDO #4208

quote mark

Tomorrow is the reward for working safely today.

Matt Freitas, GM
SW Henderson #1320 

quote mark

For safety’s sake, let’s communicate!

Maggie Buckley, Safety Coordinator
Waltham #308

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Recipes

Healthy recipe

HEALTHY RECIPE

Mojito mocktail

This refreshingly minty mojito mocktail has all the flavor and none of the alcohol! Just muddle (crush) fresh mint, lime and sugar (or agave) and top with ice and club soda. It’s so tasty, you won’t even miss the rum.

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Ingredients: 5
Prep: 5 min
Makes 1 serving
Calories: 110
photo of a mojito mocktail
Ingredients:

10 fresh mint leaves, plus more for garnish

1/2 lime cut into 4 wedges, divided

2 tablespoons granulated sugar or to taste

1 cup ice cubes

1/2 cup club soda

Directions:
Step 1

In a medium sturdy glass, add mint leaves and 1 lime wedge. Use a muddler (if you don’t have a muddler, use the end of a wooden spoon) to crush the mint and lime, releasing the mint oils and lime juice.

Step 2

Add 2 more lime wedges and the sugar (or other sweetener), and muddle again to release the lime juice. Do not strain the mixture.

Step 3

Fill the glass almost to the top with ice. Add club soda and more sugar to taste. Garnish with mint leaves and remaining lime wedge. 

Nutrition

Calories: 110 | Carbohydrates: 29g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 41mg | Potassium: 57mg | Fiber: 2g | Sugar: 25g | Vitamin A: 425IU, Vitamin C: 13mg | Calcium: 35mg | Iron: 1mg

Source: Culinary Hill

Categories
Recipes

Healthy recipe

HEALTHY RECIPE

Greek roasted fish and vegetables

According to Monique Tello, MD, MPH, writing in the Harvard Health Blog, “Researchers found that a healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms.”1

The following recipe is a delicious one-dish Mediterranean meal that’s perfect for busy weeknights. Add it to your regular rotation and start building a diet that’s good for your physical and emotional health.

1Harvard Health Blog. Diet and depression.

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Ingredients: 12
Prep: 35 mins | Cook: 20 mins
Makes 4 servings
roasted fish and vegetables
Ingredients:

1 pound fingerling potatoes, halved lengthwise

2 tablespoons olive oil

5 garlic cloves, coarsely chopped

½ teaspoon sea salt

½ teaspoon freshly ground black pepper

4 5- to 6-ounce fresh or frozen skinless salmon fillets

2 medium red, yellow and/or orange sweet peppers, cut into rings

2 cups cherry tomatoes

1½ cups chopped fresh parsley (1 bunch)

¼ cup pitted kalamata olives, halved

¼ cup finely snipped fresh oregano or 1 tablespoon dried oregano, crushed

1 lemon

Directions:
Step 1

Preheat oven to 425 degrees F. Place potatoes in a large bowl. Drizzle with 1 Tbsp. of the oil and sprinkle with garlic and 1/8 tsp. of the salt and black pepper; toss to coat. Transfer to a 15×10-inch baking pan; cover with foil. Roast 30 minutes.

Step 2

Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and 1/8 tsp. of the salt and black pepper. Drizzle with remaining 1 Tbsp. oil; toss to coat.

Step 3

Rinse salmon; pat dry. Sprinkle with remaining 1/4 tsp. salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes.

Step 4

Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest.

Nutrition

Serving size: | Calories: 422 | Carbohydrates: 31.5 g | Protein: 32.9 g | Fat 18.6 g | Saturated fat: 2.4 g | Cholesterol: 78 mg | Sodium: 593.1 mg | Fiber: 5.7 g | Sugar: 6.6 g

Recipe Source: EatingWell.com

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Recipes

Healthy recipe

HEALTHY RECIPE

A tale of two pasta sauces

Homemade marinara sauce

What could be an easier, more kid-pleasing dinner than a bowl of pasta with marinara sauce? But before you reach for that convenient bottle of sauce, why not just make your own? Some of the most popular bottled sauces are surprisingly high in sodium, saturated fats, added sugars and calories. And you can make your own healthy, delicious version in around the time it takes to bring a pot of water to a boil and cook your pasta. Why not try this simple recipe tonight?

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Prep: 10 mins | Cook: 20 mins | Total: 30 mins
Servings: 6
Calories: 56 cal
marinara-sauce
Ingredients:

1 28-ounce can of whole, peeled tomatoes

1 medium yellow onion, peeled

2-3 large cloves garlic, peeled

2 tablespoons extra-virgin olive oil

1 1/2 teaspoons dried oregano

A handful of fresh basil leaves, packed

Salt and pepper to taste

Directions:
  1. Peel the onion and garlic, then crush the garlic and dice the onion.
  2. Heat the olive oil in a heavy-bottomed saucepan over medium-high heat. Sauté onion and garlic for 4-5 minutes.
  3. Open the can of tomatoes and pour into the pan. Stir in oregano, salt and pepper.
  4. Reduce the heat to low and let simmer for about 25-30 minutes, or until liquid is reduced by 1/3 and oil gets separated from the sauce.
  5. Remove from the heat and carefully pour sauce into a stand blender, together with the fresh basil. (Do this in batches. Blender should not be more than half full.) Blend until smooth, or until it has reached the desired consistency.
  6. Taste and adjust the salt to suit your taste.
  7. Serve with your favorite pasta.
Storing

Store in an air-tight container for up to 5 days in the refrigerator (or in the freezer for up to 6 months). Reheat in the microwave when you’re ready to serve.

Nutrition

Calories: 56 cal | Carbohydrates: 3g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 40mg | Potassium: 84mg | Fiber: 1g | Sugar: 1g | Vitamin A: 40IU | Vitamin C: 4mg | Calcium: 22mg | Iron: 1mg 

Recipe Source: HealthyFitnessMeals.com