Dirigo Dish: White Bean and Avocado Wrap

Great for a meal or a snack, this tasty wrap feels like spring with crunchy veggies and a touch of honey. Find even more heart healthy recipes at www.heart.org!

Ingredients

 

  • 15 oz. canned, reduced-sodium white beans (navy, cannellini or Great Northern), drained, rinsed
  • 1 ripe avocado (pit removed)
  • 3 Tbsp. vinegar (red wine, white, apple cider)
  • 1 1/2 tsp. extra virgin olive oil
  • 1 tsp. honey
  • 1/8 tsp. pepper
  • 1 carrot (shredded)
  • 2 cups green or purple cabbage, washed, cored, shredded
  • 1/2 cup cherry tomatoes (quartered)
  • 2 Tbsp. cilantro (coarsely chopped, divided)
  • 4, 100% whole-wheat 8-inch, wraps or tortillas

    Directions
  • In a medium-sized bowl, whisk together the vinegar, oil, honey and pepper to create the dressing (marinade).
  • Add the carrots, cabbage, cherry tomatoes and 1 tablespoon of the cilantro to the bowl. Toss gently to coat the vegetables with the dressing. Set aside and allow to marinate for 15 minutes.
  • In a small bowl, combine the white beans and avocado. Mash with the back of a fork and mix until thoroughly blended and spreadable.
  • Place four wraps/tortillas on a flat surface. In the center of each wrap/tortilla, place 2 heaping tablespoons of the mixture. Using a knife or spatula, spread the mixture out until it is two inches away from the edges of the wrap (to allow for easier assembly).
  • Stir the cabbage mixture again, and place 2 heaping tablespoons on top of the bean/avocado mixture.
  • Add cilantro as a garnish on top, if desired.
  • Begin folding the two sides inward. Hold with fingers and lift the bottom portion of the wrap up with our thumbs to create an “envelope.” Once the bottom of the wrap is touching the two sides, begin rolling the wrap until it’s completely closed. Place on a flat surface with the smooth side up.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Mason Jar Taco Salad

Wondering what all the fuss is around Mason jar salads? Check out this tasty dish from the American Heart Association that fits into a four quart-sized jar. Bring it along for a spring picnic or day trip!  Find even more heart healthy recipes at www.heart.org!

Dressing Ingredients

  • 1 1/2 cups fresh cilantro (leaves and stems)
  • 2 medium green onions (coarsely chopped)
  • 1 medium fresh jalapeño pepper (seeds and ribs discarded, coarsely chopped, optional)
  • 1 medium avocado (halved, pitted)
  • 2 tablespoons fat-free sour cream
  • 2 tablespoons fresh lime juice
  • 1 tablespoon canola or corn oil
  • 1 tablespoon water plus more, as needed
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Salad Ingredients

  • 1, 15.5-ounce can no-salt-added kidney beans (rinsed, drained)
  • 1, 15.5-ounce can no-salt-added black-eyed peas (rinsed, drained)
  • 1/2 medium English, or hothouse, cucumber, chopped
  • 1 pint grape tomatoes or cherry tomatoes (halved)
  • 1 1/2 cups cooked fresh corn or frozen whole-kernel corn, thawed and drained
  • 1 cup sliced radishes
  • 1 cup fat-free, shredded Cheddar cheese
  • 4 cups shredded romaine or any other greens, such as spinach or arugula, chopped if desired

Directions

  • In a food processor or blender, process the cilantro, green onions, and jalapeño until finely chopped. Process all the remaining dressing ingredients until smooth, adding more water if needed so the salad dressing is the desired consistency.
  • Put 4 Mason jars on a work surface. Remove the lids. Divide the salad ingredients among the jars in the following order: salad dressing, beans, black-eyed peas, cucumber, tomatoes, corn, radishes, and Cheddar. Top with the romaine.
  • Replace the lid on each jar and tighten it. Refrigerate the jars for up to 4 days.
  • Before serving, shake the jars to distribute the salad dressing. Serve the salad in the jars or pour into bowls.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: For the Love of Food

Anyone else just want to tuck into the kitchen and cook up a storm when the weather turns cold? February is a great time to whip up some special dishes for the ones you love. Here’s one great recipe to warm you up, and below is a link to even more recipes we love from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ginger-Pumpkin Bisque

Ingredients

4 Servings

  • 1/2 Tbsp canola oil
  • 1 onion (finely chopped)
  • 3/4 Tbsp minced, fresh gingerroot
  • 1 tablespoon fresh or jarred minced garlic
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1 Tbsp all-purpose flour
  • 1, (14.5-ounce) can low-sodium vegetable broth
  • 1 cup water
  • 2, (15-ounce) can pumpkin puree
  • 1 cup skim milk
  • 1/4 cup fat-free sour cream, to serve (optional)
  • 2 Tbsp chopped chives (optional)

Directions

  • In a large heavy-duty pot, warm oil over medium-high heat. Add minced onion, stirring occasionally and sauteeing until soft, about 6 to 8 minutes.
  • Stir in ginger, garlic, thyme, cinnamon, pepper, and salt. Stirring constantly, let spices cook for 1 minute. Stir in flour and then add vegetable broth and water, using a spatula to scrape the bottom of the pan for caramelized bits. Stir in pumpkin puree. Bring mixture to a boil; reduce heat to low so that soup is at a simmer. Cook for 10 minutes.
  • Stir in milk and remove from heat. Ladle soup into bowls, garnishing each serving with sour cream and chives, if desired. Serve.

Click here for even more of the recipes we’ve shared from the American Heart Association recently. Yum!

Want more great tips and healthy recipes? The American Heart Association website is full of tips and healthy recipes. Click here!

Dirigo Dish: Spaghetti with Turkey Meatballs

This twist from the American Heart Association on a cold weather classic keeps it healthy and simple. Find even more heart healthy recipes at www.heart.org!

Ingredients

Marinara Sauce

  • 14 oz. canned, no-salt-added, or, low-sodium, sliced carrots
  • 14.4 oz. packaged, frozen pepper stir-fry (onions and peppers) (thawed)
  • 1 medium zucchini (chopped)
  • 4 clove fresh garlic (minced)
  • 52 oz. cubed, no-salt-added, or, low-sodium tomato (crushed)
  • 2 tsp. salt-free, dried Italian spice blend

Whole Wheat Spaghetti and Turkey Meatballs

  • 1 lb. extra-lean or fat-free ground turkey breast (95%-99% lean)
  • 1/4 tsp. black pepper
  • 1/2 cup multigrain cereal flakes (crushed, optional)
  • 1 lb. whole-wheat spaghetti

Directions

Marinara Sauce

  • In a large pot (not over any heat yet), add carrots. Use a fork or potato masher to mash. Add stir-fry vegetables, zucchini, garlic, crushed tomatoes, and spice blend.
  • Bring to a boil over high heat. Cover, and reduce heat to medium-low so sauce is simmering.

Whole Wheat Spaghetti and Turkey Meatballs

  • In a bowl, combine turkey, pepper, cereal and parsley. Form meat mixture into golf-size meatballs to make about 20 to 25 meatballs.
  • Add meatballs into the simmering sauce, trying to get the majority of meatballs covered by sauce. Cover and cook until meatballs are cooked through, about 20 to 25 minutes.
  • Make spaghetti according to package directions (omitting the salt and fat). Serve with marinara and meatballs.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Caprese Kebabs

Tis the season for delicious food. Try these simple, healthy and festively colored kebabs as an appetizer at your next holiday gathering. Find even more heart healthy recipes at www.heart.org!

Caprese Kebabs

For the Kebabs:

  • 2 cups cherry or grape tomatoes (red or yellow)
  • 1 bunch fresh basil leaves (washed)
  • 2 part-skim mozzarella string cheese sticks
  • 8 wooden skewers

For the Balsamic Drizzle:

  • 2 Tbsp balsamic vinegar
  • 2 tsp extra virgin olive oil
  • 2 tsp no-calorie sugar substitute (granulated, 1 packet)

Directions

  • Cut each string cheese stick in to 12 rounds (24 cubes total).
  • Assemble each kebab with 3 tomatoes, 3 mozzarella slices and 3 basil leaves (tomato, basil, cheese, tomato, basil, cheese, tomato, basil, cheese). Gently fold the basil leaves 2-3 times before skewering, larger leaves may be torn in half.
  • In a small bowl, whisk together balsamic vinegar, olive oil and no-calorie sweetener. Lightly drizzle over skewers before serving.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Egg, Avocado and Black Bean Breakfast Burrito

Breakfast is the most important meal of the day — might as well as make it the most delicious too! Try this yummy and protein packed breakfast burrito from the American Heart Association to get you through the morning! Find more heart healthy recipes at www.heart.org!

Ingredients

  • Cooking spray
  • 1 1/3 cups liquid egg whites
  • 1, 15.5-oz can no-salt-added black beans (rinsed, drained)
  • 4, 6-inch whole-wheat tortillas (lowest sodium available)
  • 2 medium avocados (sliced)
  • 1/4 cup hot sauce or salsa (lowest sodium available) (optional)

Directions

  • Lightly spray a large skillet with cooking spray. Heat over medium heat.
  • Pour the egg whites into the skillet, stirring constantly with a rubber spatula to scramble. Cook until the eggs are almost set. Add the beans, stirring until combined and heated through.
  • Microwave the tortillas on 100% power (high) for 45 seconds. (Makes them pliable and easier to roll.) Transfer to a work surface.
  • Spread the egg mixture in the center of each tortilla.
  • Top with the avocado and hot sauce or salsa.
  • Fold the bottom half of the tortilla up to almost meet the top half (leave about a 1-inch flap of tortilla). Then, pull back with your fingers on the filling area to tuck in the filling and form a roll. Next, slightly fold both sides in. With both sides folded, tightly roll the tortilla forward to create a burrito.

 The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Apple Bread Pudding

Fall is officially here! Time to warm your belly and use up that leftover fruit from apple picking with this tasty and comforting recipe for Apple Bread Pudding from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

  • cooking spray
  • 1 whole egg
  • 1 egg white
  • 1 cup skim milk
  • 2 Tbsp brown sugar blend
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp cloves or allspice
  • 6 slices light, whole-grain or multigrain bread, cubed
  • 3 medium apples (cored, cut into 1/2-inch cubes)
  • 1/2 cup of any one of the following: raisins, dried cranberries, fresh or dried blueberries, chopped walnuts, pecans or almonds (optional)

Directions

  • Pre-heat oven to 350.
  • Spray 9×9 baking dish with cooking spray.
  • In large bowl, whisk together egg, egg white, milk, sugar blend, vanilla, cinnamon, and cloves.
  • Add bread and apple cubes. Add fruit or nuts if desired. Mix well.
  • Pour mixture in to prepared baking dish and bake in preheated oven for 40-45 minutes.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Chicken with Mushroom Sauce and Sauteed Greens

As the nights get cooler, a more hearty and warm dish is just the ticket. Try this creamy and delicious chicken dish from the American Heart Association. And find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

For the chicken with mushrooms:

  • 1 (10-ounce) container baby bella mushrooms, sliced (about 4 cups)
  • 2 portobello mushrooms, cleaned, halved and thinly sliced (about 4 cups)
  • 1 (8-ounce) container sliced white button musrooms (about 4 cups)
  • 4, (6-ounce) skinless, boneless whole chicken cutlets
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 teaspoons canola oil (divided)
  • 1 teaspoon dried thyme
  • 1/4 cup water
  • 1 tablespoon all-purpose flour
  • 1/2 cup fat-free sour cream

For the sauteed greens:

  • 2 teaspoons canola oil (divided)
  • 1, (5-ounce) container baby kale
  • 2, (5-ounce) container baby spinach
  • 1 teaspoon minced garlic
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 Tbsp finely chopped, unsalted pecans
  • 2 teaspoons white vinegar

Directions

  • Prepare all the mushrooms: wipe the baby bell mushrooms with a wet paper towel. Trim and discard the ends and thinly sliced each mushroom. Next, clean the portobello mushrooms by removing and discarding each stem. Use a spoon to scrape the black gills from the underside of each mushroom; discard gills. Slice each portobello in half and then thinly slice each half vertically. Halve any white mushroom halves that are much larger than the others.
  • Season chicken with ¼ teaspoon salt plus a dash of pepper. Add 2 teaspoons oil to a large nonstick sauté pan or a large Dutch oven. Warm over medium-high heat and add chicken cutlets. Sauté until both sides of chicken are golden, about 8 to 10 minutes. Transfer chicken to a plate and reserve.
  • Add remaining 2 teaspoons oil to the pan, continuing to cook over medium-high heat. Add all the mushroom slices, stirring frequently, until mushrooms are softened. Stir in pepper, thyme, and water. Use tongs to place chicken back into the pan. Increase heat to high; when boiling, cover with a lid and reduce heat to medium. Cook until chicken is done (cut thickest piece in the center to make sure juices run clear), about 15 minutes.
  • Meanwhile, prepare the sautéed greens. Add oil into a large nonstick sauté pan and warm over medium-high heat. Add all the baby kale, stirring constantly until wilted, about 2 to 3 minutes. Repeat, adding spinach and garlic, stirring constantly until wilted, another 2 to 3 minutes. Stir in salt, pepper, and pecans. Remove from heat. Drizzle vinegar over the greens and transfer to a platter.
  • When chicken is fully cooked, use tongs to transfer chicken breasts to the platter (on top of the greens). Increase the heat to high; add flour to the mushrooms, stirring constantly as the mushroom liquid thickens slightly, a few minutes. Remove from heat and stir in sour cream until dissolved. Pour mushroom sauce over chicken and serve.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Summer Veggie Pizza with Cauliflower Crust

Transform pizza from special treat to a healthy meal with this tasty dish from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

For the cauliflower crust:

  • 1 large head cauliflower (roughly chopped)
  • 4 egg whites
  • 1/4 cup shredded, fat-free mozzarella cheese
  • 1/4 cup reduced-fat Parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper

For the sauce and toppings:

  • 1/2 cup canned, no-salt-added tomato puree
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 2 cups chopped mushrooms
  • 1 cup chopped zucchini
  • 1 cup chopped red or green bell pepper
  • 1/2 cup finely chopped red onion
  • 2 teaspoons canola oil
  • 1/4 cup basil leaves
  • 1/4 cup shredded, fat-free mozzarella cheese

Directions

For the cauliflower crust:

  • Preheat the oven to 450°F. Line 2 baking sheets with parchment paper and coat them with cooking spray.
  • Trim and discard the leaves from the cauliflower. Roughly chop the cauliflower florets. Add to the bowl of a food processor in batches, pulsing until the mixture resembles couscous. (The key to getting the correct consistency is to not overload the food processor.) Measure out 4 cups of the cauliflower and transfer to a medium bowl. Into the bowl, add egg whites, mozzarella cheese, Parmesan, garlic powder, and black pepper. Stir to combine.
  • Divide the cauliflower mixture over the 2 prepared baking sheets—aim for each “pizza” to be a 7- to 8-inch oval or circle, using a knife or a spatula to spread the mixture into this size.
  • Bake cauliflower crusts in the oven until edges are totally golden, around 30 minutes. Remove from oven.

For the sauce and toppings:

  • Reduce the oven to 425°F.
  • Make the tomato sauce: In a small bowl, combine tomato purée and spices. Reserve.
  • Prepare all the vegetables. Warm oil in a small nonstick pan over medium-high heat. Add vegetables and, stirring constantly, cook until softened, about 5 to 7 minutes.
  • When the cauliflower crusts are finished, divide tomato sauce between each pizza, swirling into the middle of each pizza. Top with basil leaves, the cooked vegetables, and cheese. Bake in oven until cheese melts, about 5 to 7 minutes.
  • Remove pizzas from the oven. Use a large spatula to carefully remove pizza from parchment and transfer to each plate. Cut each one into quarters and serve.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Eat Better, Live Better

Chef Lou Stubbs and his incredible team in the Dirigo Pines kitchen make mouth-watering meals that leave residents (and visitors) raving. Using locally sourced produce and seafood is important to the team, and ensures high quality, fresh and delicious meals. You can find some of your own locally sourced food at area farmers markets – and Orono has one of the best around!

The Saturday Orono Farmers’ Market opens at 8 a.m. in the Steam Plant Parking Lot at the University of Maine and remains there until the Saturday before Thanksgiving. During Homecoming weekend in mid-October, the market will move to the Asa Adams School (behind Fire Station) just for that day. From December until commencement in May, the Market will be held downtown.

From fresh seasonal fruits and veggies to organic milk, yogurt and cheese, to amazing locally sourced meat, fresh bread and bakery products, to coffee, seafood, and more, it’s a veritable smorgasbord of fresh food and local products. Remember to bring your own bags and an appetite. It’s a great place to find fresh food and meet the farmer who grew it. For more information, visit their website and Facebook pages: