Recipes

Nayeli Sierra
HSCI 2302 Fundamentals of Nutrition
Second semester
5/06/16
Professor Ximena Burgos-Monzon

Recipe number 1 (Breakfast) Blueberry Pancakes

The super food in that is used in this breakfast recipe is blueberries

History and benefits

Blueberries are rich in fiber, potassium, folate, vitamin C, and Vitamin B6. The fiber in the
blueberries help lower cholesterol in the blood. So this is how it can prevent heart disease. And
they also help in the nervous system and the health of the brain. Studies have shown that
blueberries can even health in improving ones memory.

Healthy substitutions
For the breakfast recipe it will be blueberry pancakes. Some health substitutions for this recipe is
using whole wheat flour instead of normal flour. And to not use artificial sweeteners, instead use
bee honey or cane sugar. And for the milk you can use low fat milk.
Recipe ingredients for Blueberry Pancakes
1 cups of whole wheat flour
2 teaspoons of baking soda
1 egg
1 cup of low fat milk
teaspoons of salt
1 teaspoon of cane sugar
cups of blueberries
Directions
First add together in a bowl the whole wheat flour and the baking soda. After mixing them add
the egg, milk, salt, sugar and the blueberries. And stir all the ingredients together, dont over stir.
Then preheat a large skillet over medium heat and add butter to the skillet. The pour about
cups of batter into the pan in to a circular shape. Cook until it bubbles, for about 2 minutes. The
turn over the pancake wait another 2 minutes for the other side. Then repeat the processes to
make as many pancakes as you like.
Nutritional Content

Blueberry Pancakes
Portions: 1

Food Groups

Amount Per Portion

Grains

9 ounce(s)

Whole Grains

9 ounce(s)

Refined Grains

0 ounce(s)

Vegetables

0 cup(s)

Dark Green

0 cup(s)

Red & Orange

0 cup(s)

Beans & Peas

0 cup(s)

Starchy

0 cup(s)

Other

0 cup(s)

Fruits

cup(s)

Fruit Juice

0 cup(s)

Whole Fruit

cup(s)

Dairy

1 cup(s)

Milk & Yogurt

1 cup(s)

Cheese

0 cup(s)

Protein Foods

1 ounce(s)

Seafood

0 ounce(s)

Meat, Poultry & Eggs

1 ounce(s)

Nuts, Seeds & Soy

0 ounce(s)

Oils

0 teaspoon

Limits

Amount Per Portion

Total Calories

731 Calories

Added Sugars

16 Calories

Saturated Fat

32 Calories

Nutrients

Amount Per Portion

Protein

34 g

Carbohydrate

136 g

Dietary Fiber

18 g

Total Sugars

26 g

Added Sugars

4g

Total Fat

10 g

Saturated Fat

4g

Monounsaturated Fat

3g

Polyunsaturated Fat

3g

Linoleic Acid

2g

-Linolenic Acid

0.2 g

Omega 3 - EPA

0 mg

Omega 3 - DHA

22 mg

Cholesterol

155 mg

Minerals

Amount Per Portion

Calcium

396 mg

Potassium

1037 mg

Sodium

3961 mg

Copper

712 g

Iron

6 mg

Magnesium

243 mg

Phosphorus

862 mg

Selenium

113 g

Zinc

6 mg

Vitamins

Amount Per Portion

Vitamin A

211 g RAE

Vitamin B6

0.8 mg

Vitamin B12

1.5 g

Vitamin C

7 mg

Vitamin D

4 g

Vitamin E

2 mg AT

Vitamin K

18 g

Folate

97 g DFE

Thiamin

0.8 mg

Riboflavin

0.9 mg

Niacin

8 mg

Choline

186 mg

www.SuperTracker.usda.gov

Recipe number 2 (Lunch) Baked Salmon and Broccoli

The super food in that is used in this lunch recipe is broccoli and salmon

History and benefits

Salmon is a great source of vitamin B12, Vitamin D, Vitamin B6, selenium, niacin omega-3 fatty
acids, protein, and phosphorus. Studies have shown that salmon helps in the joint and can
prevent osteoarthritis. Also eating salmon help in the health of the heart. Because of the omega-3
it heath to prevent heart attacks, stroke, and high blood pressure. And broccoli contains Vitamin
K, vitamin C, Vitamin B6, Vitamin E, Vitamin B1, Vitamin A, chromium and folate. Broccoli
helps lower cholesterol because of the fibers it contains. And helps the body to detoxicate.
Healthy substitutions
Instead of using butter to the salmon and broccoli you can add some olive oil. Olive oil contains
healthy unsaturated fats.
Recipe ingredients for Baked Salmon and Broccoli
9 oz. Salmon
of broccoli
2 teaspoons of olive oil
1 teaspoon of salt
1 teaspoon of black pepper
Directions
First preheat your oven to 400 degrees F. Get the salmon and sprinkle the salt and the pepper in
both side of the salmon and the broccoli. After that put the salmon and the broccoli in a pan and
dash the olive oil in the salmon and broccoli.
Put the salmon and broccoli in the oven for 30-35 minutes. After it is done take out the pan with
cautions and enjoy the salmon and broccoli.
Nutritional Content

Baked Salmon and Broccoli

Portions: 1

Food Groups

Amount Per Portion

Grains

0 ounce(s)

Whole Grains

0 ounce(s)

Refined Grains

0 ounce(s)

Vegetables

cup(s)

Dark Green

cup(s)

Red & Orange

0 cup(s)

Beans & Peas

0 cup(s)

Starchy

0 cup(s)

Other

0 cup(s)

Fruits

0 cup(s)

Fruit Juice

0 cup(s)

Whole Fruit

0 cup(s)

Dairy

0 cup(s)

Milk & Yogurt

0 cup(s)

Cheese

0 cup(s)

Protein Foods

9 ounce(s)

Seafood

9 ounce(s)

Meat, Poultry & Eggs

0 ounce(s)

Nuts, Seeds & Soy

0 ounce(s)

Oils

6 teaspoon

Limits

Amount Per Portion

Total Calories

675 Calories

Added Sugars

0 Calories

Saturated Fat

52 Calories

Nutrients

Amount Per Portion

Protein

71 g

Carbohydrate

8g

Dietary Fiber

3g

Total Sugars

1g

Added Sugars

0g

Total Fat

39 g

Saturated Fat

6g

Monounsaturated Fat

23 g

Polyunsaturated Fat

8g

Linoleic Acid

3g

-Linolenic Acid

0.4 g

Omega 3 - EPA

1446 mg

Omega 3 - DHA

2023 mg

Cholesterol

179 mg

Minerals

Amount Per Portion

Calcium

89 mg

Potassium

1387 mg

Sodium

3474 mg

Copper

350 g

Iron

4 mg

Magnesium

111 mg

Phosphorus

850 mg

Selenium

155 g

Zinc

2 mg

Vitamins

Amount Per Portion

Vitamin A

163 g RAE

Vitamin B6

0.8 mg

Vitamin B12

7.8 g

Vitamin C

55 mg

Vitamin D

27 g

Vitamin E

7 mg AT

Vitamin K

131 g

Folate

97 g DFE

Thiamin

0.6 mg

Riboflavin

0.3 mg

Niacin

25 mg

Choline

358 mg

www.SuperTracker.usda.gov

Recipe number 3 (Dinner) Tomato Rotini Pasta

The super food in that is used in this dinner recipe is tomatoes

History and benefits

Tomatoes have a great source of Vitamin A, Vitamin C, biotin, molybdenum, Vitamin K, copper,
potassium manganese and dietary fiber. Tomatoes help in bone health and heart health. Because
of all the antioxidant it contains.
Healthy substitutions
Instead of using can crushed tomatoes you can use fresh organic tomatoes. And instead of using
normal rotini pasta use whole grain penne pasta.
Recipe ingredients for Tomato Rotini Pasta
1 tablespoon of extra olive oil
1 cup of chopped onion
2 garlic cloves
2 organic tomatoes
1 tablespoon of chopped fresh oregano
1 pound of whole grain penne pasta
1 teaspoon of salt
1 teaspoon of black pepper
Directions
First bring a large pot of water to a boil over medium heat
Add the extra virgin olive oil and heat the onions and the garlic for 5 minutes
Then add the 2 tomatoes and the teaspoon of salt and pepper in the pot

Cook this for about 20 to 30 minutes. After that add the chopped oregano.
While the sauce is simmering, cook the whole grain rotini pasta in another pot. Cook the pasta
for about 20 minutes then drain.
Finally serve yourself a cup of pasta and a cup of the sauce and enjoy.
Nutritional Content

Tomato Rotini Pasta

Portions: 1

Food Groups

Amount Per Portion

Grains

4 ounce(s)

Whole Grains

4 ounce(s)

Refined Grains

0 ounce(s)

Vegetables

2 cup(s)

Dark Green

0 cup(s)

Red & Orange

1 cup(s)

Beans & Peas

0 cup(s)

Starchy

0 cup(s)

Other

1 cup(s)

Fruits

0 cup(s)

Fruit Juice

0 cup(s)

Whole Fruit

0 cup(s)

Dairy

0 cup(s)

Milk & Yogurt

0 cup(s)

Cheese

0 cup(s)

Protein Foods

0 ounce(s)

Seafood

0 ounce(s)

Meat, Poultry & Eggs

0 ounce(s)

Nuts, Seeds & Soy

0 ounce(s)

Oils

3 teaspoon

Limits

Amount Per Portion

Total Calories

658 Calories

Added Sugars

0 Calories

Saturated Fat

21 Calories

Nutrients

Amount Per Portion

Protein

22 g

Carbohydrate

117 g

Dietary Fiber

16 g

Total Sugars

19 g

Added Sugars

0g

Total Fat

16 g

Saturated Fat

2g

Monounsaturated Fat

10 g

Polyunsaturated Fat

2g

Linoleic Acid

2g

-Linolenic Acid

0.2 g

Omega 3 - EPA

0 mg

Omega 3 - DHA

0 mg

Cholesterol

0 mg

Minerals

Amount Per Portion

Calcium

153 mg

Potassium

1127 mg

Sodium

2355 mg

Copper

858 g

Iron

5 mg

Magnesium

152 mg

Phosphorus

422 mg

Selenium

83 g

Zinc

3 mg

Vitamins

Amount Per Portion

Vitamin A

105 g RAE

Vitamin B6

0.8 mg

Vitamin B12

0.0 g

Vitamin C

46 mg

Vitamin D

0 g

Vitamin E

4 mg AT

Vitamin K

41 g

Folate

87 g DFE

Thiamin

0.5 mg

Riboflavin

0.2 mg

Niacin

4 mg

Choline

66 mg

www.SuperTracker.usda.gov