Cooking With Care
Ryan Dalebout: Nutrition Student
Sample Meals
Egg Allergy
Egg allergies are typically observed in children and can be very dangerous in some cases. Certain proteins in eggs are attacked by the immune system causing an allergic reaction. Eggs are typically used as a thickening agent so you can use alternatives such as, gelatin, bananas, or applesauce when cooking. Also, you should keep eggs separated from other ingredients when cooking to avoid contamination.
Breakfast: Sweet Potato Hash
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Ingredients:
1 medium sweet potato, peeled and diced
1/4 onion, diced
1/2 small apple, diced
2-3 tbsp coconut oil (or butter)
1/2 tsp cinnamon
Unrefined sea salt and pepper, to taste (about 1/2 – 1 tsp each)
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Instructions:
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In a skillet over medium heat, cook the diced sweet potatoes for 7-10 minutes in coconut oil, salt and pepper. Try not to disturb the sweet potatoes, flipping only once or twice to allow sweet potatoes to brown.
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Remove the sweet potatoes and set aside. Add diced onions to the skillet and cook in coconut oil, salt and pepper for 3-4 minutes.
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Add diced sweet potato, apples, cinnamon and a little bit more salt to the skillet, and stir to combine. Cook mixture an additional 2-3 minutes before removing from heat.
Lunch: Chicken Noodle Soup
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Ingredients:
8 cups hot water
4 MAGGI® Chicken Bouillons
1 lb skinless boneless chicken breast, cut into bite-size pieces
½ cup onion, chopped
1 cup potatoes, diced
1 cup carrots, chopped
1 cup celery, chopped
3 garlic cloves, minced
¼ teaspoon black pepper
¼ cup cornstarch
½ cup half and half or heavy cream
1 ½ cups pasta
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Instructions:
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​Add hot water and bouillons to the pressure cooker. Mix to dissolve.
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Add chicken, onion, carrots, celery, garlic, black pepper, and cilantro.
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Close lid and select "Pressure Cook" mode. Adjust to 10 minutes. When cooking is complete, press “Cancel” and carefully turn the vent to “Venting” to release the pressure. Then remove the lid.
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In a small bowl, combine cornstarch and heavy cream. Reserve.
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Select "Sauté" mode and adjust to more. Add pasta and cornstarch mixture; mix to combine. Cook for 6 – 8 minutes until pasta is tender.
Garnish with more cilantro, if desired.
Dinner: Pesto Pasta And Zoodles with Salmon
Ingredients:
2 zucchini (1¾ lbs. total)
1 teaspoon salt
½ cup raw whole almonds toasted
1 pound grape tomatoes (3 cups)
1 cup packed fresh basil leaves plus ¼ cup chopped
2-4 cloves garlic¼ teaspoon crushed red pepper
3 tablespoons olive oil, divided
8 ounces whole-wheat spaghetti
1 pound skinless salmon fillets (about 4 fillets)
¼ teaspoon ground pepper
2 tablespoons grated Parmesan cheese (optional)
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Instructions:
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Bring a large pot of water to a boil. Cut zucchini into long thin strips with a spiralizer or vegetable peeler. Place in a colander set over a large bowl. Toss with ¼ tsp. salt and let drain for 15 to 20 minutes.
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Meanwhile, pulse almonds in a food processor until coarsely chopped. Add tomatoes, 1 cup basil leaves, garlic, and crushed red pepper; pulse until coarsely chopped. Add 2 Tbsp. oil and ½ tsp. salt and pulse until combined; set aside.
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Cook spaghetti in the boiling water according to package directions. Drain and transfer to a large bowl. Gently squeeze the zucchini to remove excess water; add to the bowl with the spaghetti.
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Heat the remaining 1 Tbsp. oil in a large skillet over medium-high heat until shimmering. Season salmon with pepper and the remaining ¼ tsp. salt. Add the salmon to the pan; cook until the underside is golden and crispy, about 4 minutes. Flip the salmon and cook until it flakes when nudged with a fork, 2 to 4 minutes more. Transfer to a plate and use a fork to gently flake it apart.
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Add the pesto to the spaghetti mixture; toss to coat. Gently stir in the salmon. Top with the remaining ¼ cup chopped fresh basil. Garnish with Parmesan and additional pepper, if desired.
Dessert: Oatmeal Cookies
Ingredients:
1 cup unsalted butter
1 cup white sugar
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1 cup all-purpose flour
3/4 teaspoon baking soda
1/4 teaspoon salt
1 cup rolled oats
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Instructions:
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Preheat oven to 350 degrees F (175 degrees C). Grease cookie sheets.
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In a medium bowl, cream together the butter and sugar until light and fluffy. Stir in the vanilla and almond extracts. Sift together the flour, baking soda, and salt; stir into the butter mixture. Finally, mix in the rolled oats.
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Roll dough into balls about 1 inch in diameter. Place the dough balls about 3 inches apart onto the prepared cookie sheet. Dip the bottom of a glass in water and then in sugar, use this to flatten down the cookies. Sugar the glass as needed. Bake for 8 to 10 minutes, cookies should be slightly browned.