CHIP Recipes

Check out our CHIP recipes! They are not only healthy, but also flavorful!

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By Kayley Gamm 09 Dec, 2016

A few weeks ago was session 14 of the community CHIP program. I can’t believe that we are over halfway through the program. The participants did their 6 week lab draw and I can safely say there was an improvement in every single participant’s lab results! The work this group has put into changing their lifestyle has been amazing! I am so lucky to be part of such a cool program.

                The topic for session 14 was forgiveness, not only forgiveness of others, but forgiveness of ourselves. This is not an easy topic for people; I certainly have been working on this quite a bit myself lately. Health and wellness is not something that is always tangible, not always something we can reach out and touch, and is not always something that we can recognize from the outside. It’s not just the food and exercise; there is an emotional and mental aspect to wellness that often gets overlooked. The practice of forgiveness appeals to that emotional and mental well-being.

                One of the participants mentioned at the meeting that forgiveness is not for the person being forgiven, it’s for the person who is doing the forgiving. I feel that this is so true, once you are able to forgive another, you are no longer living in that experience and you are free. That goes the same with forgiving yourself. So what, you ate 2 donuts today? That’s ok. Maybe you planned to exercise this morning, but wanted to sleep in instead. That’s ok too. We are too hard on ourselves. In a world with so much going on, why can’t we even rely on ourselves to be that one person that treats us with kindness and respect?

Every day we make thousands of decisions and some of those are not going to be the best, but if we start and end each day with acceptance and forgiveness, we may find that the world is a lot more beautiful.

                I like to end my day by listing three things that I am grateful for or things that went well for me. This practice helps me reset and think positively for the day to come.

                On top of discussing forgiveness, we also learned how to make spring rolls! I don’t know about you, but spring rolls are one of my favorite things to make, they are incredibly easy too! I have included a recipe for you to make your own below.

Spring Rolls


·        Cucumber, cut into matchsticks

·        Carrot, cut into matchsticks

·        Red cabbage, shredded finely

·        Green onions, chopped finely

·        Mint, basil or other fresh herbs

·        Rice paper wrappers- can be found at local Asian supermarket

·        Tofu, prepared how you like, sliced thinly (simple way to prepare is to coat lightly with cooking spray and sauté in skillet until slightly browned)


I nstructions:

1.      Soak rice paper wrapper in a shallow dish filled with water, until wrapper is pliable and transparent.

2.      Arrange wrapper on a flat surface.

3.      Place vegetables, herbs and tofu slightly off center of rice paper.

4.      Roll rice paper over two times, until half way rolled, then fold other two sides over, on top of roll and continue rolling. (see image to right)

5.      Enjoy with spicy almond sauce (see recipe below)


Spicy Almond Sauce

·        1 Tbsp. Almond butter

·        1 Tbsp. soy sauce

·        1 Tbsp. toasted sesame seeds

·        2 clove garlic

·        2 Green onions

·        ¼ cup chopped Cilantro

·        ½ cup water


Use blender to blend all ingredients to a sauce. You may add carrots, cucumbers, or vegetables if you would like to enrich the sauce.  


By Jengyu Lai 28 Oct, 2016
Last night, we had a really fun class with the Community CHIP program. Chef Eric, from Hy-Vee Barlow, gave us a lesson on cooking with different types of vinegar. We tried many different varieties of vinegars: red wine, white wine, balsamic, etc. Today I will share some of the recipes he showed us.
The first dish Chef Eric prepared was a grilled romaine and pineapple salad with a raspberry balsamic reduction.

For the reduction:
¼ cup white balsamic vinegar
2 tsp maple syrup
½ cup raspberries

For the salad:
1 head of hearts of romaine, halved
Pineapple, cut into 4 inch slices
Handful of walnuts (optional)

1. In a small skillet on high heat, add the white balsamic vinegar and maple syrup. Cook for about 30 seconds to 1 minute and then add the raspberries. Cook until mixture has been reduced by ½.
2. In the meantime, spray the romaine on all sides with a light coat of cooking spray, place on heated grill or skillet along with the pineapple pieces.
3. Grill for about 5-7 minutes, or until slightly wilted with nice grill marks.
4. Cut pineapple into 1 inch pieces. Place romaine on plate, top with the grilled pineapple. Drizzle the raspberry balsamic reduction over the top and sprinkle with walnuts.

The next recipe Chef Eric shared with us was a salad of marinated Portobello mushrooms and a white wine vinegar and apple reduction.

1 Portobello mushroom, sliced into ½ inch slices
½ summer squash, sliced lengthwise
¼ red onion, sliced into rings
Garlic, salt and pepper- to taste
Various cut up vegetables- red pepper, asparagus, tomato, etc.

Marinate the Portobello mushroom in balsamic vinegar for about 2 hours
Marinate the zucchini and red onion in red wine vinegar and garlic for about 1 hour

Place vegetables on grill or in a skillet and sprinkle with pepper, salt and garlic as desired. Cook for about 7-10 min or until tender to the bite.

For the white wine reduction:
Heat ¼ cup white wine vinegar and the zest of ½ an orange in a small skillet over high heat for about 1 minute. Add a few slices of apple, 2 tsp of maple syrup and a pinch of cayenne or ancho chili powder. Sauté and let the apples caramelize for about 3-5 min.

To serve, place vegetables on a bed of mixed greens and top with the apple and vinegar reduction.

 We also learned how to make fruit based salad dressing; these dressings are basically a smoothie for your salad and a great way to freshen up greens.

Strawberry Pineapple Dressing:
1 cup pineapple
2 cups strawberries
4 tsp apple cider vinegar
1/8 cup water
2 tsp maple syrup (if needed, based on desired sweetness)

Blend all ingredients in blender to desired consistency.

Creamy Fruit Dressing
Make Strawberry Pineapple dressing as seen above. Add ½ cup unsweetened almond milk and a handful of blueberries. Blend in blender for a creamier dressing.

Pineapple Mint Dressing:
1 cup pineapple
1 tbsp fresh mint
Juice of ½ lime
2-4 tsp white balsamic vinegar

Blend all ingredients in blender to desired consistency.

All dressings can be made with fresh or frozen fruits and kept in the fridge for up to 5 days. Try mixing it up and trying new fruit combinations, anything goes with these recipes!

Finally, Chef Eric made a quick balsamic reduction to pour over grilled veggies:

½ cup balsamic vinegar
2 tsp maple syrup
Fresh herbs to taste- rosemary, mint, basil, etc.

Heat a small skillet over high heat. Add the balsamic, syrup and herbs and cook until liquid has been reduced by half.

Drizzle over vegetables, pastas, fruit, etc.
This reduction can be kept in a squirt bottle in the fridge for up to 3 days.

By Jengyu Lai 10 Oct, 2016
1 large onion, diced, or ¼ cup onion flakes
6 medium potatoes, scrubbed and diced
4 cups water
2 cups whole corn kernels
2 teaspoons low-sodium broth stock powder
1 cup raw cashews
1 cup water
Chopped parsley or diced scallions/ green onions (to garnish)

1. Place onion and potatoes in water and bring to a boil. Reduce heat and simmer until potatoes are cooked.
2. Add corn and stock, and return to a boil. Meanwhile, blend cashews with 1 cup of water in a blender, until smooth and creamy. When soup comes to a boil, add cashew mix. Rinse blender with a little water and add this to the soup.
3. Reduce heat to simmer for a few minutes until heated through. Garnish with parsley or scallions.

By Jengyu Lai 03 Oct, 2016
This is a recipe contributed by Christy , our Office Coordinator.

1 1/3 cups of soft whole-grain bread crumbs
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/8 teaspoon sea salt
1/2 cup chopped walnuts
2 cups chopped mushrooms
1/2 cup diced onion

Cooking instructions:
Preheat oven to 350 degrees Fahrenheit.
Use a non-stick baking pan, or line baking pan with unbleached parchment paper.
Put the bread crumbs, Italian seasoning, garlic powder, and salt in a large bowl.
Put the walnuts into a blender and pulse to process into coarse crumbs.
Add the walnuts to the bread crumbs and stir gently to incorporate.
Put the mushrooms and onion in a blender and process to chunky puree, then add to the walnut/bread crumb mixture, stir to incorporate.
Spoon out about 1 1/2 tablespoons of the mushroom mixture and roll it into a ball. Continue in this way with the remaining mushroom mixture.
Arrange the rolled wheatballs on the lined baking pan.
Bake for 25-30 minutes. Gently rotate each wheatball and bake for an additional 12-16 minutes or until they are crisp and golden.

Bring a large pot of water to a boil. Add the pasta and cook, stirring occasionally, until tender but firm. Drain the pasta well.

2 cups of raw, unsalted cashews.
2 cups of sun-dried or cherry tomatoes.
2 tsp diced or minced garlic.
Put cashews in a blender, add water until cashews start to float, blend until creamy.
Saute garlic with cherry tomatoes, then add pasta.
Add creamy cashew sauce and stir until even.
* I added a pinch of Caribbean seasoning and one tablespoon of honey, garnished with parsley flakes and thin strips of ripe mango.

If done right, it will remind you of  fettuccine alfredoor something similar! ENJOY!!!
By Elden Lai 12 Aug, 2016
4 cup watermelon seedless
1/3 cup fresh lime juice
1/3 cup honey
1/8 teaspoon salt
1/4 watermelon cut into cubes and frozen

Scoop out watermelon and put into blender. Puree and strain. Pour into serving pitcher or watermelon bowl. Add lime, honey, salt and mix. Use frozen watermelon cubes instead of ice to keep cool.
By Elden Lai 12 Aug, 2016
1 small pineapple, diced
1 mango, diced
1 strawberry mango, diced
2 kiwis, sliced
1 ugli fruit, sectioned
1 kiwano, diced
1 papaya, diced

1 pear
1 peach
1-2 mandarin oranges
1 teaspoon honey

Blend the dressing ingredients into a food processor or blender. Add to fruit salad and chill for 2 hours.
By Elden Lai 12 Aug, 2016
1 cup unsweetened vanilla soy, hemp, or almond milk
1/4 cup whole chia seeds
1/3 cup rolled oats
1/2 vanilla bean, split lengthwise or 1/2 teaspoon alcohol-free vanilla extract
2 tablespoon raisins

  1. In a bow, mix together all ingredients except blueberries and banana
  2. If using a vanilla bean, scrape pulp and seeds from pod with a dull knife and add them to the mixture along with the pod
  3. Let mixture set for 10 minutes
  4. Remove vanilla pod, stir in blueberries and banana.
By Elden Lai 12 Aug, 2016
1 large can chickpeas, rinsed and drained
1 can cannelloni
2 cloves garlic, chopped
2-3 tablespoons fresh lemon juice
3 tablespoons water or vegetable broth
1 teaspoon cumin

Blend all ingredients into a thick paste, using a small amount of water as necessary to achieve desired consistency.

Customize your hummus by adding one or more of  the following:
2 tablespoons toasted sesame seeds
1 fresh jalapeno, seeded and chopped
1 red bell pepper, roasted, seeded, and chopped
1 bunch fresh mint
1 cup fresh spinach
By Elden Lai 12 Aug, 2016
1 cup basil leaves
1/4 cup pine nuts
1 teaspoon lemon juice
2 garlic cloves
2 tablespoons sundried tomatoes (not in oil)

Combine all ingredients together in a food processor.

Pasta Salad
3.5 lb tomatoes, cut into 1-inch cubes
1 medium red onion, halved and finely sliced
1/4 cup pine nuts (optional)
4 cloves garlic, finely chopped
7 oz whole wheat pasta
4 oz baby spinach leaves
1/2 cup small fresh basil leaves
2 tablespoons tomato paste, no added salt
1/3 cup sundried tomatoes (not in oil), sliced

  1. Preheat oven to 425 F. Place tomatoes, onion, garlic, and pine nts together on an oven tray. Gently toss to combine. Roast, tossing once, for 20 minutes or until tomatoes are tender.
  2. Meanwhile, cook the pasta in plenty of boiling water according to package direction.
  3. Drain pasta and return to pan. Stir in pesto, add spinach, and toss until spinach begins to wilt. Gently mix in roasted tomatoes, basil, tomato paste, and sundried tomatoes. Serve warm.
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