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Healthy Cooking with Jennifer

Healthy Cooking
As seen on "Our Daily Bread" 4/13/2013
"Our Daily Bread" airs every second Saturday at noon on WKBW Ch. 7 716.847.8730
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Fr. Paul is in the kitchen with Jennifer Turesky, MS, RD, CDN, CDE

Jennifer’s Vegetable oven-baked frittata (8 servings)

3 cups chopped vegetables (broccoli, red pepper, onions)

1/2 cup chopped spinach

3 cups pasteurized liquid egg white

2 oz. goat cheese (optional)

Preheat oven to 400 degrees.

Steam the chopped vegetables in microwave 1-2 minutes.

Spray 13x8x1-inch glass pan with olive oil.

Place vegetables in pan and add 1/4 tsp. salt and 1/4 tsp. black pepper and mix well.

Place slices of goat cheese on top of the vegetables.

Pour the eggs whites on top of vegetables and cheese.

Bake for 22-30 minutes, until knife comes out clean. Then let stand for 10 minutes before cutting.

Garnish with oregano


Jennifer’s Broccoli slaw

1-16 oz. bag broccoli slaw

1 cup broccoli florets

3/4 cup dried cranberries

1 cup apple

1-11oz mandarin oranges (well drained)

1/2 cup slivered almonds, toasted

6-8oz poppy seed dressing

Add everything to a bowl and mix well. Place in fridge for at least 2 hours prior to serving.
If slaw looks dry add a bit more dressing when serving.


Jennifer’s Pre-made Salmon burgers
1 pkg. Salmon burgers

Cook on stove top, medium heat, 5-6 minutes each side


Jennifer’s Blueberry Banana Smoothie (1-2 servings)

1 cup frozen blueberries

1 frozen/fresh banana

1.5 cup unsweetened almond milk

1 scoop protein powder or 3 oz. Greek vanilla yogurt

2 tbsp. ground flax seed (optional)
6 ice cubes

Put everything into a blender and blend well.


Jennifer’s Pumpkin Pie Smoothie (1-2 servings)

1/3 cup canned pumpkin

1.5 teaspoon pumpkin pie spice

1 cup unsweetened almond milk

3 oz (or more) Greek vanilla yogurt

6 ice cubes

Put everything into a blender and blend well.