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!
October Wellness Demonstration: Nourishing Fall Soup
Sargent Choice Nourishing Fall Soup As the weather cools down and the leaves start to fall, we turned to this versatile, easy recipe to help us welcome the fall season. Make this dish ahead of time to enjoy throughout the week or freeze to save for later Time save options:... More
Test Kitchen: Sargent Choice Versatile Summer Orzo Salad
Mia Sugarman, SAR Dietetics ‘22 Sargent Choice Versatile Summer Orzo Salad Recipes modified from FoodNetwork & thespicemarket Yield: 4-6 servings Ingredients 1 cup uncooked whole wheat orzo 1 tablespoons turmeric 1 bunch of scallions (4-5 scallions) 1/2 cup feta cheese (crumbled) Dressing 1/3 cup olive oil 1/4 cup red wine vinegar 1 tablespoon Dijon mustard Salt & pepper to taste Lemon juice and honey... More
Test Kitchen: Sargent Choice Vegan Summer Rolls
Mia Sugarman, SAR Dietetics ‘22 Sargent Choice Vegan Summer Rolls Recipe modified from FromMyBowl Yield: 10-12 rolls Ingredients Rice Paper Rolls: 10-12 sheets of rice paper (brown rice paper, if possible) Large, wide bowl of warm water Filling: Crunchy veggies (bell pepper, carrot, and cucumber work well) 1 small block of braised tofu 1 cup cooked vermicelli noodles (whole grain, if... More
Test Kitchen: Sargent Choice MaraMon French Toast Bake
Mia Sugarman, SAR Dietetics ‘22 Sargent Choice MaraMon French Toast Bake Recipe modified from DinnerThenDessert Yield: 12 Servings Base Mix Ingredients: 1 loaf whole grain bread (French or sourdough preferable) 8 eggs 2 ½ cups milk or alternative ¼ cup sugar ½ cup brown sugar 1 tablespoon vanilla extract 2 teaspoons cinnamon ¼ teaspoon nutmeg Topping Ingredients: ½ cup whole wheat flour ½ cup brown... More
Test Kitchen: Sargent Choice Creamy Artichoke Soup
Mia Sugarman, SAR Dietetics ‘22 Sargent Choice Creamy Artichoke Soup Recipe modified from FoodNetwork Yield: 4 Servings Ingredients: 2 tablespoons extra-virgin olive oil 3 leeks, white part only, washed and chopped 1 clove garlic, minced 1 small potato, peeled and chopped 1 (8 ounce) can artichoke hearts 2 cups low sodium chicken or vegetable stock ½ teaspoon salt ¼ teaspoon freshly ground black... More
Test Kitchen: Sargent Choice Cherry Lime Bread
Mia Sugarman, SAR Dietetics ‘22 Recipe modified from SixSistersStuff Yield: 16 Servings Bread Ingredients: ½ cup unsalted margarine or butter, softened 1 cup sugar 3 eggs 2 cups white whole wheat flour 1 ½ teaspoons baking soda 2 teaspoons baking powder ½ teaspoon salt 1 teaspoon vanilla 1 lime zested, 1 lime juiced 1 ½ cups plain Greek yogurt or alternative 1 can no... More
Test Kitchen: Sargent Choice Chopped Greek Salad
Mia Sugarman, SAR Dietetics ‘22 Are you interested in creating Sargent Choice recipes with local produce this summer? BU is excited to partner with ReVision Urban Farm based in Dorchester, only 5 miles from the Charles River Campus. Part of the Victory Programs family, ReVision Urban Farm is located right off of... More
Test Kitchen: Sargent Choice Shamrock Shake and Leprechaun Bait
Mia Sugarman, SAR Dietetics ‘22 Xavier Toledo, SAR Dietetics ‘21 Sargent Choice Shamrock Shake Recipe modified from foodjoysunshine Yield: 4 Servings Shamrock Shake Ingredients: 1 cup milk 1 cup plain Greek yogurt 1 ½ teaspoons vanilla extract 2 Tablespoons honey 1 avocado 2 cups spinach (+additional as desired) 10-15 fresh mint leaves ½-1 cup ice (optional) Additional honey to taste Mini chocolate chips for garnish... More
Test Kitchen: Sargent Choice Whole Grain Mozzarella and Veggie Sticks
Mia Sugarman, SAR Dietetics ‘22 Xavier Toledo, SAR Dietetics ‘21 Sargent Choice Whole Grain Mozzarella Sticks Recipe modified from FoodNetwork Yield: 6 Servings Whole Grain Mozzarella Sticks Ingredients: 10 whole-grain Melba toasts ⅓ cup whole wheat breadcrumbs 1 tablespoon dried oregano Salt and black pepper to taste Large pinch ground cayenne 2 large egg whites 1 large egg 1 clove garlic, minced ⅓ cup... More
Test Kitchen: Sargent Choice Sweet Potato Gnocchi
Mia Sugarman, SAR Dietetics ‘22 Sargent Choice Sweet Potato Gnocchi Recipe modified from PinchOfYum Yield: 6-8 Servings Ingredients for Sweet Potato Gnocchi: Gnocchi: 1-lb sweet potatoes 1 cup ricotta cheese or silken tofu ¼ cup parmesan cheese or alternative 1 ½ teaspoons salt 1 ¼ cup white whole wheat flour (more for dusting) Sauce and other ingredients: 5 cups finely chopped broccoli... More