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: 

Dirigo Dish: Broccoli and Cheese Scramble on English Muffin

Kick your day off right with a healthy breakfast from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

  • 1 1/2 cups finely chopped fresh or frozen (thawed) broccoli florets
  • 1/4 cup water
  • 8 extra-large egg whites or 1 1/4 cups egg white substitute
  • 1/2 cup skim milk
  • 1/4 teaspoon ground black pepper
  • 2 whole-wheat English muffins, split and toasted
  • 1/4 cup shredded, fat-free cheddar cheese

Directions

  • Finely chop broccoli. Coat a large nonstick saute pan with cooking spray; warm over medium-high heat. Add broccoli and water; stirring frequently, cook until broccoli is limp, around 4 to 5 minutes. Remove from heat and transfer broccoli to a dish.
  • In a bowl, add egg whites, milk, and pepper. Whisk together to combine.
  • Split and toast each English muffin; set aside.
  • Meanwhile, use a paper towel to wipe the saute pan clean. Coat again with cooking spray and warm over medium-high heat. Add egg whites and use a spatula to stir eggs constantly until whites are almost firm, just a few minutes. Stir in cooked broccoli and cheese; remove from heat.
  • To serve, place each English muffin half onto a plate. Divide egg mixture between each muffin, piling high with eggs. Serve with a fork and knife.

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: Balsamic Steak Skewers

The start of summer means grilling! (Not in the mood to grill? Just cook the skewers under the broiler!) Try these tasty and fresh steak skewers from the American Heart Association with mixed veggies and roasted sweet potatoes. Yum! Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

For the skewers:

  • 12 (12-inch) skewers
  • 3/4 lb beef sirloin (visible fat removed, cut into 1-inch pieces)
  • 5 Tbsp balsamic vinegar (divided)
  • 1 teaspoon dried rosemary
  • 1 teaspoon minced garlic
  • 1/2 teaspoon salt (divided)
  • 1/2 teaspoon pepper (divided)
  • 1/2 cup packed basil leaves
  • 2 Tbsp canola oil
  • 1 tablespoon water
  • 1 teaspoon mustard
  • 1 pint grape tomatoes
  • 1 (10-ounce) container white mushrooms (whole, ends trimmed, halved)
  • 1 bell pepper (seeded, cut into 1-inch pieces)
  • 1 medium zucchini, sliced into 1-inch rounds

For the sweet potatoes:

  • 1 pound sweet potatoes, cut into 1/4-inch rounds
  • 1 tablespoon canola oil
  • 1 tablespoon sweet paprika
  • 2 teaspoons sodium-free chile powder
  • 1/8 teaspoon ground black pepper

Directions

For the skewers:

  • If using bamboo skewers, soak in water for 20 to 30 minutes.
  • Trim and discard the fat from the sirloin. Cut the lean sirloin into 1-inch pieces and add into a large Ziploc bag, along with 2 tablespoons balsamic vinegar, rosemary, garlic, ¼ teaspoon salt, and ¼ teaspoon pepper. Let marinate for 30 minutes while preparing remaining ingredients.
  • Prepare the grill for medium-high heat. Coat the grates with nonstick cooking spray.
  • Make a vinaigrette: In the bowl of a food processor, add remaining 3 tablespoons balsamic vinegar, ¼ teaspoon salt, ¼ teaspoon pepper, basil, oil, water, and mustard. Process until smooth, about 30 seconds to 1 minute. Transfer to a small bowl and reserve.
  • To make the vegetable skewers, thread the vegetables in an order like, for example, tomato, mushroom half, bell pepper piece, and zucchini (threaded horizontally through the zucchini round). Repeat, dividing the ingredients evenly between 8 skewers.
  • Thread the steak pieces onto the remaining 4 skewers, dividing evenly between the skewers.
  • To cook, prepare the grill to medium-high heat. Coat the grates with nonstick cooking spray. Add all the skewers to the grill. Cook, turning occasionally, until meat is desired temperature and vegetables are softened, 8 to 12 minutes. Transfer to a platter, cover with foil, and reserve.
  • To serve, drizzle the reserved vinaigrette over the vegetable skewers.

For the sweet potatoes:

  • Prepare the grill for medium-high heat. Coat the grates with nonstick cooking spray.
  • Cut the sweet potatoes into ¼-inch rounds. Add to a bowl along with oil, paprika, chile powder, and pepper. Mix to combine.
  • Spread out the sweet potato rounds onto the grill. Cover the grill and cook until sweet potatoes are tender, turning once, about 10 to 12 minutes depending on thickness. Serve sweet potatoes with skewers. 

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: Chocolate Avocado-Chia Pudding 

Give dessert a healthy boost with chia seeds! Find even more heart healthy recipes at www.heart.org!

Ingredients

6 Servings

  • 2 medium ripe avocados (peeled, pitted)
  • 1/2 cup unsweetened almond milk
  • 1/4 cup unsweetened Dutch-process cocoa powder
  • 1/4 cup fat-free, plain Greek yogurt
  • 3 Medjool dates (pitted)
  • 1 teaspoon vanilla extract
  • 2 Tbsp chia seeds
  • 1/4 cup plus 2 tablespoons unsalted chopped almonds or walnuts (optional)

Directions

  • In a food processor or blender, process all the ingredients except the almonds until smooth.
  • Transfer the pudding to serving dishes. Cover and refrigerate for at least 1 hour to allow the chia seeds to thicken.
  • Just before serving, sprinkle with the almonds if desired.

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 Nachos

Whether you’re feeling snacky for a healthy treat or have grandkids coming to visit this weekend – these sweet and simple apple nachos from the American Heart Association are fun, silly and delish! Find even more heart healthy recipes at www.heart.org!

  • 1/3 cup dried, unsweetened cranberries or raisins
  • 1/4 cup sliced almonds (unsalted)
  • 2 Tbsp hulled, unsalted sunflower seeds
  • 3 red or green apples (or mix and match!), cored and thinly sliced into about 12 pieces each
  • 1-2 tsp lemon juice
  • 2 Tbsp water
  • 1/4 cup reduced-fat, smooth peanut butter
  • 1 Tbsp honey

Directions:

  • In a small bowl, combine dried cranberries/ raisins, almonds, and sunflower seeds.
  • Core each apple and thinly slice into about 12 pieces each. Layer half the apples onto a large plate or platter. If the apple slices will be sitting out for a while, sprinkle a little lemon juice over them to prevent browning.
  • Using the microwave or a teapot, bring 2 tablespoons water to a boil. In a small bowl, combine hot water, peanut butter, and honey. Use a spoon and stir until mixture is smooth.
  • Use the spoon to drizzle half the peanut butter mixture over the plated apple slices; sprinkle with half the cranberry mixture. Layer the remaining apples on top and repeat with remaining peanut butter and cranberry mixture. 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: Apple and Walnut Chicken Salad

Feel light and springy with this tasty springtime salad from the American Heart Association! Find even more heart healthy recipes at www.heart.org!

Ingredients

For the Chicken Salad:

  • 1/4 cup fat-free, plain yogurt
  • 2 Tbsp light mayonnaise
  • 1/4 tsp salt-free, dried Italian spice blend or dried thyme, dried basil or both combined
  • 2 cups skinless, shredded chicken breast of a rotisserie-cooked chicken
  • 3 Tbsp chopped, unsalted, uncoiled walnuts (or whatever nuts are on sale)
  • 1/2 cup halved, seedless grapes OR sugar-free, dried fruit like prunes or cranberries
  • 1 red (sweeter) or green (more tart) apple, finely chopped

For the Green Salad:

  • 1 head lettuce (green leaf, red leaf or romaine), cut into bite-size pieces
  • 1/2 chopped cucumber (chopped, peeled if desired)
  • 1 large tomato (chopped)
  • 1 Tbsp extra-virgin olive oil or canola oil
  • 1 Tbsp red vinegar, white vinegar, or lemon juice

Directions

Chicken Salad

  • Combine yogurt, mayonnaise, and spice blend in a large bowl with a fork.
  • Add chicken, nuts, grapes, and chopped apple. Stir to combine.

Green Salad

  • In a bowl, combine chopped lettuce, cucumber, and tomato.
  • Add oil and vinegar, stirring to combine with salad.
  • Serve salad greens with chicken salad on top.

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 “Zoodle” Lo Mein

zucchini-2054823_1920Have you tried making “zoodles” yet? Substitute spirals of zucchini for noodles for a lower calorie, more nutritious meal! Find even more heart healthy recipes at www.heart.org!

Ingredients:

  • 4 medium zucchini
  • 1 1/2 lb skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
  • 2 teaspoons garlic powder (divided)
  • 2 teaspoons ground ginger
  • 1/4 teaspoon ground black pepper (divided)
  • 1/8 teaspoon salt (divided)
  • 3 teaspoons canola oil (divided)
  • 1 (14.4-ounce) bag frozen broccoli stir-fry vegetables, thawed
  • 2 Tbsp low-sodium soy sauce
  • 1/2 cup low-sodium chicken broth
  • 1 Tbsp corn starch
  • 1/4 teaspoons red hot chile flakes (optional)
  • 1/2 cup chopped green onion
  • 2 cups fresh bean sprouts
  • 1 1/2 teaspoons sesame seeds

Directions:

  • Place the shredder blade onto the spiralizer to cut zucchini into spaghetti-like threads. Spiralize each zucchini, and cut threads into 6- or 8-inch pieces so they are easier to eat. Add all the zucchini into a large bowl and reserve.
  • Tip: Don’t have a spiralizer? Grate the zucchini on a box grater or buy about 12 cups packaged spiralized zucchini in the grocery aisle.
  • Place the chicken breast lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl and continue slicing remaining chicken. Season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, and ⅛ teaspoon salt.
  • Warm a large nonstick pan with 1 teaspoon oil over high heat. Add chicken; stirring frequently, saute until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
  • Again warm 1 teaspoon oil in the large nonstick pan over high heat. Add thawed stir-fry vegetables, stirring constantly and cooking until vegetables are cooked and all the water has evaporated, around 6 to 8 minutes. Remove from heat and transfer to a bowl to reserve.
  • Make the sauce: In a small bowl, add soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, ⅛ teaspoon salt, and (optional) chile flakes. Stir together with a fork until cornstarch is dissolved. Also, chop the scallions.
  • Warm 1 teaspoon oil in the large nonstick pan over high heat. Add half the zucchini, using tongs to stir constantly, until zucchini is somewhat wilted, about 1 to 2 minutes. Stir in remaining zucchini along with the sauce, again using tongs to cook the zucchini and let it absorb the sauce. Cook until all the zucchini is tender, about 2 more minutes.
  • Quickly stir in reserved chicken and vegetables. Cook another minute. Remove from heat and add bean sprouts, scallions, and sesame seeds. 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: Quinoa and Egg Breakfast Bowl

egg-157224Here’s a fun and hearty breakfast from the American Heart Association. And it’s easy to add your own twist with black beans, cucumbers and more. Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

  • 1/4 cup raw quinoa
  • 1/2 avocado, pitted and diced
  • 2 medium tomatoes, chopped (about 2 cups)
  • 1 cup no-salt-added, frozen corn (thawed)
  • 1/4 cup chopped green onions
  • 1/2 cup cilantro (optional)
  • 4 eggs
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • hot sauce (optional)

Tip: Cooked quinoa stores well in the freezer. Make a big batch and freeze. Add a few teaspoons of water and warm in the microwave. Or, let the frozen quinoa defrost in the refrigerator for a day and stir into a cold salad.

Directions

  • Cook quinoa according to the package directions. Remove from heat and let sit.
  • Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
  • Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
  • Meanwhile, coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl. Garnish with hot sauce 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 – Tuna-Stuffed Avocados with Corn Salsa

appetite-1238257_1920Avocado aren’t just nutritious and delicious – they also make a perfect bowl for serving tuna salad! This tasty recipe is full of veggies and low on calories and saturated fat – perfect for kicking off the New Year right! Find even more heart healthy recipes at www.heart.org!

 

Ingredients

6 Servings

For the Salsa:

  • 2 ears corn, shucked and kernels cut off
  • 1 Tbsp water
  • 1 cup chopped tomato (about 1 medium tomato)
  • 1/2 cup chopped cilantro
  • 2 Tbsp finely chopped red onion
  • 1 Tbsp finely chopped jalapeno
  • 2 Tbsp. lime juice, plus more if needed (from 1 lime)

For the Tuna:

  • 1 (12.6-ounce) pouch chunk light tuna in water
  • 1/2 cup chopped celery
  • 1/3 cup fat-free, plain Greek yogurt
  • 1 tablespoon lemon juice, plus more as needed
  • 1/4 teaspoon ground black pepper
  • 3 avocados (halved, pitted)

Tip: 1 cup frozen corn can be substituted for the fresh corn. Just add into the heatproof container with 1 tablespoon water and cook; drain liquid before using. Also, 3 (5-ounce) cans of tuna in water can be substituted for the 12.5-ounce package; just make sure to drain the water.

Avocado Tip: Avocados are a versatile, healthy fruit to have on hand. However, it can be tricky getting them ripe when you want to devour them. When ripening is needed quickly, add avocados into a paper bag with a banana and seal. Let sit overnight to quicken the ripening process.

Directions

For the Salsa:

  • Use a knife to slice the kernels off 2 ears of corn. Add corn to a heatproof container with 1 tablespoon water, cover, and heat until cooked, about 1 to 2 minutes. Cool to use in the salsa.
  • Prepare the other ingredients, chopping the tomato, cilantro, red onion, and jalapeno. Add into a bowl, along with the corn and lime juice.
  • Stir together to combine. Taste, adding more lime juice or jalapeno depending on desired taste. Let sit for flavors to mingle.

For the Tuna:

  • In a medium bowl, add the tuna. Chop the celery and add to the tuna.
  • Into the tuna, stir in yogurt, lemon juice, salt, and pepper.
  • Mix the prepared corn salsa into the tuna.
  • Halve and remove the pit from each avocado. Drizzle a little lemon juice on the top of each avocado half to prevent from browning. Spoon tuna mixture into each avocado half, packing as much tuna into each one as possible. (If the pit doesn’t leave large enough of a “cup” for the tuna, spoon a tiny bit of the avocado out to fill it up with tuna.)
  • Serve immediately or place in the fridge to chill 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: Broccoli Salad with Water Chestnuts and Dried Cranberries

broccoli-498600_1920Need a quick and delicious side dish in holiday colors? Tasty anytime, this broccoli salad from the American Heart Association requires no cooking and looks festive with the addition of dried cranberries. Find even more heart healthy recipes at www.heart.org!

Ingredients

  • 7 cups chopped broccoli florets (from about 2 heads broccoli) – cut small
  • 1 cup grated broccoli stem (also from those same 2 heads broccoli)
  • 2 (5-ounce) cans sliced water chestnuts, drained
  • 1/3 cup dried, unsweetened cranberries
  • 3 Tbsp. canola oil
  • 3 Tbsp. red wine vinegar
  • 1/2 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper

Directions

  1. Remove and reserve the stalks from the broccoli. Chop broccoli florets into bite-size pieces. Add into a large zip-top bag with water chestnuts and dried cranberries.
  2. Place a box grater inside a small bowl. Grate the stalks to get around 1 cup of grated broccoli stem (or more depending on how big the stalks are). Add into the bag.
  3. In a small bowl, add oil, vinegar, garlic powder, salt, and pepper. Whisk with a fork to combine. Add dressing into the zip-top bag. Seal the bag and gently toss to combine. Refrigerate for at least an hour and up to 24 hours to let the broccoli marinate in the dressing. 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!