Recipes
When you think “healthy recipe,” do you think “low-fat” or “low-calorie” and, sadly, “disappointment”? Think again! Sargent Choice recipes feature ALL of the principles of healthy eating with a special emphasis on taste and satisfaction. How do we do it? We begin with flavors you love and use the following beneficial ingredients:
- 100% whole grains instead of refined grains
- More fruits and vegetables
- Plant sources of protein such as nuts, seeds, and dried beans
- Lean meats
- Reduced fat cheeses
- Heart-healthy liquid oils in measured amounts
- Herbs and spices and flavorful cooking techniques eliminating the need for too much salt
Let our recipes inspire you. The principles are flexible. Use our healthy shopping list to stock up on healthy ingredients and make our recipes your own. You don’t have whole wheat pasta? Try brown rice or whole wheat couscous. No broccoli? No problem. Substitute your favorite vegetables. Tired of chicken breast? How about salmon or sirloin steak? You get the picture. Enjoy!
Test Kitchen: Sargent Choice Creamy Pumpkin and Pea Pasta
Mia Sugarman, SAR Dietetics '22 Patricia Orus-Deya, SAR Dietetics '23 Recipe modified from Budget Bytes Yield: 2 Servings Ingredients: 8 oz pasta 1 cup frozen peas 2 cloves garlic 1 tbsp butter or margarine 1 cup pumpkin puree 1 cup vegetable broth 2 tablespoons plain yogurt 1 pinch nutmeg 1 pinch chili powder 1 dash cayenne pepper Salt and pepper to taste Directions: 1. Begin boiling... More
Test Kitchen: Sargent Choice One Bowl Microwave Apple Crisp
Mia Sugarman, SAR Dietetics '22 Patricia Orus-Deya, SAR Dietetics '23 Recipe modified from The Minimalist Baker Yield: 1 Servings Ingredients 1 ripe, crisp apple, peeled, cored, and thinly sliced lengthwise 1 tablespoon lemon juice ½ tsp water ½ tablespoon sugar ½ teaspoon cinnamon ½ teaspoon arrowroot or cornstarch Topping: 2 tablespoons oats 1 tablespoon whole wheat flour ½ tablespoon sugar Dash of... More
Test Kitchen: Sargent Choice Vegan Corn Chowder
Mia Sugarman, SAR Dietetics '22 Patricia Orus-Deya, SAR Dietetics '23 Recipe modified from Budget Bytes Yield: 5 Servings Ingredients: 1 tablespoon extra-virgin olive oil 1 yellow onion, chopped 2 stalks celery, diced 3 cloves garlic, minced 6 cups vegetable broth 1 cup yellow split peas 1 medium Yukon gold potato, peeled and chopped 1 can corn 3⁄4 teaspoon paprika Sea salt to taste 1½ tablespoons... More
Test Kitchen: Harvest Farro Bowl with Greens, Figs, and Goat Cheese
Mia Sugarman, SAR Dietetics '22 Patricia Orus-Deya, SAR Dietetics '23 Recipe modified from Feasting at Home and gimmesomeoven Yield: 2 servings Ingredients: ½ cup dry farro (yields ~1 ½ cups cooked) (may substitute other whole grain – quinoa, barley, brown rice, wheatberries) 4 cups leafy greens of choice (spinach, arugula, romaine, kale) 4 figs, halved or... More
Test Kitchen: Breakfast Hash with Brussels Sprouts and Sweet Potatoes & VLOG!
View this post on Instagram A post shared by Sargent Choice (@sargentchoice) Mia Sugarman, SAR '22 Patricia Orus-Deya, SAR '23 Recipe modified from The Minimalist Baker Yield: 2 Servings Ingredients Sweet Potatoes and Brussels: 1 medium sweet potato, chopped with skin on 1 cup brussels sprouts 1 tbsp olive oil 1 pinch sea salt or black salt Other Hash Ingredients: 2... More
Test Kitchen: Vegetarian Whole Grain Nachos
Mia Sugarman, SAR Dietetics '22 Patricia Orus-Deya, SAR Dietetics '23 Recipe modified from 101 Cookbooks Yield: 6 as a snack, 3 as a meal Ingredients: 6 6” whole wheat flour or whole corn tortillas 1 lime, juiced 2 tsp olive oil Seasoning of choice (black pepper, paprika, garlic, chili powder) 1 cup of cheese (+ additional, depending how... More
Test Kitchen: Spicy Cucumber-Avocado Soup with Whole Grain Croutons
Mia Sugarman, SAR Dietetics '22 Patricia Orus-Deya, SAR Dietetics '23 Recipes modified from Epicurious, iheartvegetables, simplygluten-free Yield: 2 servings Soup Ingredients: 1/2 firm-ripe avocado 1 3/4 English cucumbers, cut into 1/2-inch pieces 1 cup plain yogurt 3 tablespoons chopped fresh chives 1 teaspoon fresh lime juice 1 teaspoon salt, or to taste 1/2 teaspoon chopped fresh jalapeño with seeds 1 cup... More
November Wellness Demonstration: Festive Holiday Hydration!
Patricia Orus-Deya, SAR Dietetics '23 Sargent Choice Fruity Holiday Spritz Ingredients (2 servings): - 2 cups of sparkling water - 1 Pomegranate (yielding ~1/4 cup pomegranate juice + 1/4 cup pomegranate arils) - 2 tablespoons orange juice - Juice of 1 lime (+ additional wedges for garnish) - 1/4 cup of frozen cranberries - Rosemary and mint... More
Test Kitchen: Zucchini Bread
Mia Sugarman, SAR, Dietetics ’22 Patricia Orus-Deya, SAR, Dietetics ’23 Sargent Choice Whole Wheat Zucchini Bread Recipe modified from Cookie and Kate Yield: 1 Loaf Ingredients: ⅓ cup extra-virgin olive oil ½ cup honey or maple syrup 2 eggs ½ cup milk of choice 1 teaspoon baking soda 1 teaspoon ground cinnamon + more to swirl on top 2 teaspoons vanilla extract ½ teaspoon... More
Test Kitchen: Strawberry Basil Pizza and Green Smoothie
Mia Sugarman, SAR, Dietetics '22 Patricia Orus-Deya, SAR, Dietetics '23 The Sargent Choice Test Kitchen is going virtual for Fall 2020! Join us throughout the semester on Wednesday evening Zooms! Sargent Choice Sweet and Savory Strawberry Basil Pita Pizza Recipe modified from A Mindful Mom Yield: 1 Serving Ingredients: 1 whole-wheat pita pocket 1/3 cup shredded mozzarella cheese 2... More