Your GPS to Health: Greens, Dried Plums and Squash

by Lisa Silberg, Personal Chef and Co-Director of Camp Delicious!

The holidays are here and for many of us that means finding the willpower to avoid all those delicious temptations – like when a co-worker brings in a plate of home-made cookies, or when your Aunt Rita bakes her scrumptious pecan pie for the family gathering. Let’s face it, this season is all about family and food! So how do you enjoy without overindulging? The key is eating healthy before, during and after holiday festivities and portion control.

And to help you stay on track, Lisa Silberg, Camp Delicious! Co-director and chef, offers her mouthwatering and healthy Greens, Dried Plums and Squash recipe. Enjoy!!

Ingredients:

• 2 cups butternut squash cut into 1-inch cubes
• 4 cups mixed greens: kale, Swiss chard, spinach, collards, chopped and stems removed
• 3 TBSP olive oil
• Freshly grated turmeric - 1 teaspoon or ground turmeric- ½ teaspoon
• 1/3 cup leeks, chopped
• 1 teaspoon red pepper flakes
• 1/3 cup coarsely chopped dried plums
• Juice of ½ orange
• Sea salt to taste

Heat 2 TBSP olive oil in a pan and add ½ teaspoon fresh or ¼ teaspoon ground turmeric, half of the leeks , ½ teaspoon red pepper flakes and a few dashes of sea salt.  Add the squash and cook for several minutes until tender. Remove from pan and set aside.

Add 1 TBSP olive oil to the pan, the remainder of the leeks, turmeric, red pepper flakes and add the greens and dried plums. Saute for 3-4 minutes and add a few dashes of sea salt. Add the squash, toss together and finish with the juice of ½ orange.

Servings: 4- serving is ½ cup

Per serving: 198 calories

Total Fat: 11 grams

Total Carbohydrate: 26.1 grams

Fiber: 3.95 grams

Sugar: 7.8 grams

Protein: 3.35 grams

***

Butternut Squash, Brussel Sprouts and Apple Recipe
Recipe Courtesy Leslie Bonci

• 1 pound butternut squash, cubed with skin on
• 1 pound brussel sprouts, halved
• 1 medium apple, cut into a ½ inch dice
• 2 shallots, thinly sliced
• 3 tablespoons olive oil, divided
• 1 ½  cup onion, diced
• 1 ½  cup celery, diced

10 slices bread of choice: crusty sourdough, dry cornbread, whole grain, or gluten free.Prior to preparing the recipe, leave bread out for a day to become slightly dry, and then cut into cubes.

• 1 ½  cups vegetable broth (plus extra as needed)
• 2 teaspoons fresh rosemary, chopped
• 1 teaspoon fresh thyme
• 1 teaspoon chopped fresh sage
• ⅓  cup dried cranberries
• ⅓ cup pecans or walnuts
• Sea salt/pepper to taste

Serves 5-6

Heat the oven to 400 degrees.

Toss the squash, brussel sprouts, apples, and shallots in 2 tbsp. oil and season well with salt/pepper. Roast till vegetables are very tender (I actually like my sprouts a bit singed) and remove from oven. Reduce oven heat to 350. Heat other 1 tbsp. oil in a large pot. Sautee the onion and celery till translucent (about 5-8 min). Add the bread cubes and allow them to get golden brown with the veggies in the oil. Add a dash of salt and pepper. Add the roasted vegetables, vegetable broth, cranberries, pecans, and seasonings. Stir the mix till the broth has almost entirely absorbed in the toasted bread. Transfer to a baking sheet and bake at 350 for about 20 minutes. Serve hot.

***

Lisa Silberg is a dedicated health coach and talented personal chef offering specialized food services in the Greater Pittsburgh area. She is passionate about cooking and sharing her knowledge to help others develop lifelong, healthy habits. Lisa recently launched her own consultation and catering business, Intellectual Nutrition.

Lisa holds a Health Coaching Certification from the Institute for Integrative Nutrition and a culinary degree from the Art Institute of Pittsburgh where she received the President’s Award for excellence. She is also a member of the American Association of Drugless Practitioners. Her consultation services and classes can be arranged by contacting her through www.IntellectualNutrition.net or via her email at Intellectualnutrition@comcast.net.

Recipe: Roasted Brussel Sprouts with Prune Puree, Harissa and Walnuts

by Leslie Bonci, Enjoy!

QUIT POUTING, GET SPROUTING!

ROASTED BRUSSEL SPROUTS WITH PRUNE PUREE, HARISSA AND WALNUTS

1 pound Brussel sprouts, washed, stems cut off,  outer leaves removed  and cut tin half

2 Tablespoons olive oil

¾ teaspoon sea salt

½ teaspoon ground black pepper

1 Tablespoon harissa paste

1 teaspoon Balsamic vinegar

2 Tablespoons plum puree*

½ teaspoon honey

1/3 cup chopped walnuts

Preheat oven to 425 degrees. Line a cookie sheet with foil. In a bowl, combine Brussel sprout halves, olive oil, salt, pepper and Harissa paste. Mix until blended. Place Brussel sprouts on the cookie sheet and roast about 20 minutes. Check halfway through to flip them to ensure even cooking.

Remove from heat and add in Balsamic, plum puree, honey and walnuts.

Dried plum puree

1-1/3 cups dried plums

6 Tablespoons hot water

Blend in a blender or food processor until pureed. Keep in the refrigerator for up to one month.

Servings: 4 ½ cup servings

Per serving:

Calories: 170

Total Fat: 13.6 grams

Total Carbohydrate: 11.5 grams

Fiber: 4.95 grams

Sugar: 2.75 grams

Protein: 5.3 grams

TAKE 2: ACTIVE EATING ADVICE with Leslie Bonci

by Leslie Bonci, Director, Camp Delicious!

For 25 years, I had the opportunity to work at UPMC, both at Falk Clinic and then at the UPMC Center for Sports Medicine as the director of Sports Nutrition. The job was demanding, time consuming but incredibly rewarding. This summer, I decided that it was time for something new. Working with athletes, especially those in the pros can be glamorous, but not necessarily impactful.

As I try to define the next phase of my career, it is about legacy. Give to, give back and give on. So what have I decided to do?

I started my own company: Active Eating Advice: Be Fit, Fed and Fearless! I took office space in Squirrel Hill near my home.

I am doing a lot of consulting with industry, developing recipes, doing speaking engagements and also working to design new products. I have also been busy with TV and radio and creating videos.

And I still work with athletes, at Carnegie Mellon University, the Pittsburgh Pirates, Toronto Blue Jays and Kansas City Chiefs, and of course the Pittsburgh Ballet Theater.

Writing is my passion, and I have signed on with Wiley to write the next “ For Dummies” book on Gut Health. I am also writing a monthly blog for US News and World Report Eat + Run column, and articles for magazines and commodity boards.

Agriculture and food waste are key areas of concern for all of us, and learning more about farms, food production, and environmental concerns helps me to be a better nutrition professional.

However, my most exciting endeavor has been with Come Ready Nutrition. I am the Chief Nutrition Officer and have been able to hire a staff of dietitians to provide programming at our Come Ready Kitchen. Classes range from Appliance Boot Camp to Conquering your fear of food and the classes take place in our gorgeous new kitchen housed in a 150 year old barn in Wexford, how cool is that!

The space is comfortable, inviting and safe and we will be offering cooking classes, exercise classes, seminars and hosting events, retreats, pre game meals and perhaps sleepovers with cook-ins! The next phase will be to build the greenhouse with step down gardens so we can grow outside and bring what we cultivate into the pots to create in the kitchen.

And I have the opportunity to join forces with Chef Lisa Silberg who was the co-director of Camp Delicious! in 2014. She and I will partner again for the 2016 Camp Delicious!

I am also doing recipe creation for the California Dried Plum Board. I have included one of the recipes I created that is based on a dish I had at a Lebanese restaurant in New York City. It is made from Brussel Sprouts, dried plum puree and walnuts. Delicious!

Enjoy!

QUIT POUTING, GET SPROUTING!

ROASTED BRUSSEL SPROUTS WITH PRUNE PUREE, HARISSA AND WALNUTS

1 pound Brussel sprouts, washed, stems cut off,  outer leaves removed  and cut tin half

2 Tablespoons olive oil

¾ teaspoon sea salt

½ teaspoon ground black pepper

1 Tablespoon harissa paste

1 teaspoon Balsamic vinegar

2 Tablespoons plum puree*

½ teaspoon honey

1/3 cup chopped walnuts

Preheat oven to 425 degrees. Line a cookie sheet with foil. In a bowl, combine Brussel sprout halves, olive oil, salt, pepper and Harissa paste. Mix until blended. Place Brussel sprouts on the cookie sheet and roast about 20 minutes. Check halfway through to flip them to ensure even cooking.

Remove from heat and add in Balsamic, plum puree, honey and walnuts.

Dried plum puree

1-1/3 cups dried plums

6 Tablespoons hot water

Blend in a blender or food processor until pureed. Keep in the refrigerator for up to one month.

Servings: 4 ½ cup servings

Per serving:

Calories: 170

Total Fat: 13.6 grams

Total Carbohydrate: 11.5 grams

Fiber: 4.95 grams

Sugar: 2.75 grams

Protein: 5.3 grams

Breaking Fast

By Leslie Bonci, Director, Camp Delicious

Breakfast is one of the most important meals of the day for brain as well as body benefits. To get  the day off to a great start, protein needs to be part of breakfast to optimize the health of muscles and bones. Many people find that it takes too long to prepare food in the morning and are more likely to grab a cereal bar or bagel. However, this recipe is an easy way to get protein and vegetables in a grab and go form. Theses mini quiches can be made ahead of time, cooked, frozen and then defrost the night before, or bake them the night before, refrigerate and they are good to go in the morning accompanied with fruit or a mini bag of trail mix.

You can modify the recipe by using different cheeses, meat and vegetables to fit your taste buds. So let’s get into the kitchen to create so that your taste buds and body can appreciate your culinary efforts!

CRUSTLESS BROCCOLI AND CHEDDAR MINI QUICHES

1 can (12 fluid ounces) evaporated 2% milk
3 large eggs, beaten
2 Tablespoons flour
¼ teaspoon salt
¼ teaspoon black pepper
Dash of cayenne pepper, if desired
1.5 cups (8 ounces) shredded Cheddar cheese
1 cup finely chopped smoked turkey breast ( optional)
1 cup finely chopped green onion
2 cups chopped frozen broccoli, thawed and drained, or 2 cups raw broccoli
½ cup chopped red bell pepper

Preheat oven to 350 degrees. Spray mini muffin tins with non-stick vegetable spray.

Whisk milk, eggs, flour, salt ,black pepper and cayenne pepper in medium bowl until blended. Stir in cheese, smoked turkey, green pepper, broccoli and red pepper. Spoon 1/3 cup of mixture into muffin tins, filling 2/3 of the way. Stir to evenly distribute ingredients.

Bake for 23-28 minutes or until knife inserted near centers come out clean and tops are lightly browned. Cool in pan for 15 minutes. Run knife around the sides to loosen.

Yield: 24 mini quiches

Meet our Culinary Artists

Camp Delicious! has a full menu of summer fun planned for area teens that’s designed to boost their confidence, strengthen essential cooking skills and promote an appreciation for delicious, nutritious food. In order to accomplish our goals, we are excited to welcome back some familiar faces and introduce a few new ones to our team. Campers will learn from experienced chefs and professionals the importance of food preparation, discover healthy food choices and gain an appreciation for where food comes from -- all while having fun in this truly hands-on summer camp experience (Join us July 6-10, 2015).

Guest Chefs:

Chef TONY PALATUCCI, Head Clubhouse Chef for the Pittsburgh Pirates
Campers will have the opportunity to learn from Chef Tony Palatucci who creates delicious and nutritious pre- and post-game meals for athletes including Andrew McCutchen, Neil Walker, Josh Harrison and more of your favorite players. Chef Palatucci is also the Executive Chef at Ches Anthony’s in Brentwood. This spring, Chef Palatucci teamed up with the Greater Pittsburgh Community Food Bank to create healthy recipes from donated ingredients. You can download the recipes cards from the Pirates website.

Chef TONI PAIS, Award-winning Executive Chef and Entrepreneur 

Chef Toni Pais, Executive Chef and Owner of the Mediterranean restaurant Café Zinho in Shadyside, returns for his second year as a guest chef for Camp Delicious! Born in Portugal, Chef Pais moved to the United States in 1978 where he's been creating award-winning dishes and incorporating healthful ingredients into his already wholesome recipes. 

Culinary Partners:

JULIE BUTCHER PEZZINO, Executive Director of Grow Pittsburgh

As executive director of Grow Pittsburgh, an urban agricultural nonprofit located in Pittsburgh, Julie is committed to demonstrating, teaching and promoting responsible urban food production in the region. Campers will meet with Julie and visit the different Homewood Gardens operated by Grow Pittsburgh.

In the Kitchen: Students will work directly with some the best chefs, nutritionist and health coaches in the city. Read their stories:

LESLIE J. BONCI, Director, Camp Delicious

Leslie J. Bonci, MPH,RD,CSSD, LDN, is the director of sports medicine nutrition for the Centerfor Sports Medicine at the University of Pittsburgh Medical Center (UPMC). She is past chair of SCAN. She is the director of sports nutrition for the University of Pittsburgh’s department of athletics, and is a nutrition consultant for the Pittsburgh Steelers, Pittsburgh Penguins, Pittsburgh Pirates, and the Toronto Blue Jays. In addition, she is the company nutritionist for the Pittsburgh Ballet Theatre.

Leslie is a consultant to the NCAA and has worked with elite athletes including Garrett Weber-Gale, Usain Bolt, Kelly Kuehne and Tara Lipinksi,and Hines Ward in his 2013 Ironman debut.

She is the author of the American Dietetic Association Guide to Better Digestion and Sport Nutrition for Coaches. She is the co-author of  Run Your Butt Off ( 2012), Walk Your Butt Off (2013) The Active Calorie Diet (2011) , and Bike Your Butt Off (2014). She has contributed chapters to several sports medicine texts and the SCAN sports nutrition manual.

Leslie is an adjunct assistant instructor in pediatric dentistry at the University of Pittsburgh School of Dental Medicine and also serves on the faculty of Pitt’s sports medicine fellowship training program.

LISA SILBERG, Chef, Intellectual Nutrition
Lisa is a dedicated heath coach and talented personal chef offering specialized food services in the Greater Pittsburgh area. She is passionate about cooking and sharing her knowledge to help others develop lifelong, healthy habits

.

Lisa holds a Health Coaching Certification from the Institute for Integrative Nutrition and a culinary degree from the Art Institute of Pittsburgh where she received the President's Award for excellence. She is also a member of the American Association of Drug-less Practitioners. 

KELSEY WEISGERBER, Food Service Director, Environmental Charter School

Kelsey is the Food Service Director for 630 kids at the Environmental Charter School, or as she is known by her students, "The Lunch Lady." Her lunch program is based on healthy, from scratch and locally supplemented meals and she is working on making the model economically and sustainability ready for it to be reproduced by other schools in the region. Kelsey heavily relies on food education as the back bone to her programming and has partnered with over 50 local organizations and chefs to bring hands on learning to her students.

She is a board member for the local chapter of Slow Food Pittsburgh and is co-teaching cooking classes across the city with her program "Teaching a Community to Cook." She is an international ambassador for Jamie Oliver's Food Revolution Campaign and has championed the cause in various projects in schools, community organizations and represented Jamie Oliver in South Africa for an international summit. Kelsey is passionate about food education and access for everyone and celebrates good, clean and fair food.

Describe the Camp Delicious! experience: It was an incredible program last summer! I volunteered with Luminari and had the opportunity to watch students engage positively with food, cooking and collaboration in the kitchen.  All of the students were so passionate about trying new things, working together and expanding their culinary literacy!  My favorite moment of the program was actually the last ten of fifteen minutes of the program seeing how proud all of the students were of the work they accomplished during the week and how eager they were to attend Camp Delicious again, it was clear this experience was much more than just a summer camp.

Favorite Dish: Recently I've been inspired by curries! I have spent a lot of time making my own curry and coconut milk! I love a spicy red pineapple curry!

TARA CONROY, Health Coach

Tara is a Holistic Health Coach, marketing consultant and mom of four teenagers, shares one of her favorite recipes with Luminari. She received her health coach certification from the Institute for Integrative Nutrition. Tara also worked directly with our Camp Delicious students lending her nutritional expertise and guidance. She coaches individuals and groups, presents Wellness Workshops to community organizations and businesses and teaches healthy cooking to children, teens and adults.

ALYSS ARDOLINO, Camp Delicious Teaching Assistant

Alyssa is a Junior Nutritional Sciences major at Penn State University. On campus, she is the President of the CHAARG chapter. Our mission is to help college-aged women embrace a happy and healthy lifestyle. In addition, Alyssa works in a Metabolic Diet Study Center. In her free time, she loves to cook, run, craft, and take photos. 

Describe the Camp Delicious! experience: Last summer, I had the opportunity to assist in the first ever Camp Delicious! I absolutely loved the experience! We planned, prepared, and cooked healthy dishes as well as learned where food comes from and why it’s so important. We toured Phipps, Whole Foods, and Grow Pittsburgh before culminating at the Arts Institute of Pittsburgh to cook a Mexican fiesta for all of the parents. Even as a college Nutrition student, I learned so much and I am so excited about helping out again this summer.

Favorite Dish: Sweet Potato Oatmeal Breakfast Casserole (pictured right)

Best Cooking Tip: Make it fun! Cook with friends and family and don’t forget to take a picture when it’s done : )

HANNAH WILLIAMS, Camp Delicious Teaching Assistant

Hannah is a senior studying Nutrition and Dietetics and fitness at the University of Pittsburgh. She loves showing off her creativity through cooking, baking, and sewing. Throughout the school year, Hannah is most often found studying, sipping coffee, and rooting on Pitt in football and basketball. 

Describe the Camp Delicious! experience: The Camp Delicious experience was the highlight of my summer last year.  Not only did I get to work with knowledgeable professionals and some fantastic kids  but I learned quiet a few things myself and found a new passion teaching cooking!  I am unbelievably excited to be a part of Camp Delicious again this summer.

Favorite Dish: Panzanella Salad - What’s better than loads of veggies, yummy bread, and delicious cheese?! (pictured right)

Best Cooking Tip: Don’t be afraid to experiment and try to new flavors, especially when it comes to spices! I tend to try putting cinnamon on everything!  

NICOLE DESTEFANO, Camp Delicious Teaching Assistant

Nicole attends the University of Pittsburgh and is studying to be a Registered Dietitian. She was raised on a small farm in New York and traveled to Italy every other summer to visit her family (and eat delicious foods.) Growing up in an Italian family, food was a part of life. Fifty-Four years ago Nicole's grandparents immigrated to America, like so many before them, in hopes of a better life, and bought a farm. She considers herself an extreme food enthusiast and feels so fortunate to be a part of the Camp Delicious team.

Nicole is new to the Camp Delicious! team, and she is really looking forward to sharing her passion for food, and more importantly, to pass on the message that food is something to be enjoyed and can be really fun!

Favorite Dish: Every time I went to Italy, my Uncle would make sure that our fridge had all the ingredients for us to make Arancini (rice balls) together. My Uncle Angelo, Zia Francesca, my sister, my mom and I would sit around the table all with a specific job, someone to make the rice into a ball shape, another to stuff it with pees, meat and cheese, someone to egg it and bread it. To make one batch of Arancini’s it would take hours but every second was worth it!

Best Cooking Tip: Experiment with a recipe! Make it your own and have fun with it. No recipe is ever written in stone so don’t be afraid to try something different.

MCKENNA ELDER, Camp Delicious Teaching Assistant

McKenna is a junior Nutritional Sciences major with a focus in the Dietetics Option at Pennsylvania State University. She will graduate from Penn State University in May 2016.  McKenna works at the Diet Assessment Center on campus. She is a Nutrition Interviewer who obtains 24-hour recalls through phone interviews from varying populations ranging from 6 to 60 years of age. Once she graduates with a Bachelor's Degree in Nutritional Sciences, she plans to pursue a career in Sports Nutrition or Pediatric Nutrition. 

McKenna is new to the Camp Delicious team this year, but she hopes to advance her skills by helping teens learn the basic skills needed for cooking. She also hopes to educate teens on the importance of eating healthy as well as provide them with the knowledge needed to chose healthy foods. 

Favorite Dish: Grilled salmon and asparagus (pictured right)

Best Cooking Tip: Store spices in a cool, dark, place, not above your stove. Humidity, light and heat will cause herbs and spices to lose their flavor. 

Recipe: Honey Baked Chicken

Tara Conroy, a Holistic Health Coach, marketing consultant and mom of four teenagers, shares one of her favorite recipes with Luminari. She received her health coach certification from the Institute for Integrative Nutrition. Tara also worked directly with our Camp Delicious students lending her nutritional expertise and guidance. She coaches individuals and groups, presents Wellness Workshops to community organizations and businesses and teaches healthy cooking to children, teens and adults.

Tara's recipe shows you that nutritious food is also delicious. Enjoy!

Honey Baked Chicken

Ingredients

                     3 pounds chicken breasts (boneless)

                     1/3 cup butter, melted

                     1/2 cup raw organic local honey

                     1/4 cup prepared yellow mustard

                     1/2 teaspoon salt

                     1 teaspoon curry powder (or turmeric if you don’t have curry)

Directions

.    Preheat oven to 350 degrees F (175 degrees C).

Place chicken pieces in a shallow baking pan, skin side up. Combine the melted butter or margarine, honey, mustard, salt and curry powder and pour the mixture over the chicken. Bake in the preheated oven for about 1 hour, basting every 15 minutes with pan drippings, until the chicken is nicely browned and tender and the juices run clear.  Serves 6.

Serve with brown rice, steamed broccoli and enjoy!

Tara Hill Conroy, Holistic Health Coach

www.localwellness.org