Welcome to Summit Pacific’s Food Rx Pilot program! Summit is partnering with Amerigroup for 12 months to invest in your health and wellness through a food prescription program. Learn how the right foods can lead to a healthier life. You will have access to a Primary Care Provider, Dietician, cooking classes and recipes, customized diet recommendations, and weekly meal kits.
*We will not be accommodating meal pick-ups outside of reference time
Recipes:
Baked Cod w/ Rice Pilaf & Steamed Broccoli
One Cod filet Black pepper
1 tablespoon olive oil (plus more for the dish)
¼ cup cherry tomatoes 1 clove garlic
¼ lemon, sliced 1/4 teaspoon thyme
2 teaspoons chopped parsley fresh or
½ teaspoon dry
For rice pilaf – ¼ cup brown rice
1 teaspoon olive oil
2 tablespoons diced yellow or red onion
Pinch of salt
½ cup chicken broth low sodium
For broccoli – 1 cup broccoli chunked bite size
Preheat oven to 400 degrees – season fish with pepper
1. Rice takes approximately 20 minutes – start with the rice. Place brown rice in a sauce pan with
1 cup of water, bring to a boil, reduce heat and set lid slightly ajar over the pan, cook for approximately 20 minutes until rice absorbs the water. Cut heat and let rest until other items are
finished.
2. Combine olive oil, cherry tomatoes, lemon slices, garlic and thyme in a baking dish. Toss to
coat and spread in an even layer. Nestle the cod into the other ingredients. Bake fish until opaque
and flakes easily with a fork, 15 to 20 minutes, depending on thickness of cod. Serve garnished
with parsley and pan sauce.
3. After about 10 minutes with the fish in the oven, set a sauce pan with ¼ inch of water in the bottom, bring to a simmer, add chunked broccoli, place a lid over the pan and simmer 4 to 5 minutes.
4. Your meal elements should all be ready at the same time!
*Cod boasts a few health benefits, including – heart health, protects against heart arrythmia,
lower triglycerides, helps with blood pressure, protects against stroke and deep vein thrombosis,
to name a few
Baked Salmon and Sweet Potatoes
1 sweet potato
6-ounce salmon filet Olive oil
¼ cup lemon juice 1/8 teaspoon salt
Crushed red pepper to taste
½ teaspoon onion and/or garlic powder
Preheat oven to 400 degrees
1. Wash the sweet potato and place on over rack. Bake for approximately 1 hour or until easily pierced with a fork. Keep oven set at 400 degrees.
2. Lightly brush the salmon with olive oil then sprinkle with the lemon juice and seasonings.
3. Bake for approximately 15 minutes, then transfer to broiler for a few minutes just to brown the top.
4. Serve with sweet potato and a side vegetable or fresh salad.
*Garden vegetables that are colorful contain phytonutrients that perform well in your body to fight against damage caused by free radicals; and reduce the inflammatory responses by the body to
processed foods and other toxins
Cranberry Butternut Squash Soup & Baked Chicken Breast
¼ of a fresh butternut squash
¼ of a medium onion, chopped 1 oz fresh cranberries
1 clove fresh garlic 1 fresh carrot
½ teaspoon dry rosemary crushed
¼ teaspoon cinnamon
¼ teaspoon curry powder
1 ½ teaspoon ground flaxseed
¼ teaspoon cumin powder Pepper to taste
Pinch salt
Serve with one each baked chicken breast
1. Seed and cube the butternut squash.
2. In a large pot combine broth along with cranberries, squash, onion, carrot and garlic.
3. Add cinnamon, curry powder, cumin, ground flaxseed, rosemary, salt and pepper. Cook over medium heat for 30-40 minutes until squash is fork tender.
4. Lower the heat to a simmer, cook for an additional 15-20 minutes.
5. During the last 15-20-minute simmer, prepare a chicken breast; sprinkle with pepper, place on a
sheet pan in the oven at 350 for approximately 12-15 minutes or until it reaches 165 degrees.
6. Transfer soup mixture to a blender, puree until smooth. Alternatively, you may use a potato
masher to break up larger pieces of vegetable (this method will not be smooth but will be equally
tasty)
7. Serve warm. Some toppings to consider would be a dollop of plain Greek yogurt or freshly chopped basil leaves.
* Butternut squash is a nutritional powerhouse delivering vitamin A (beta-carotene), vitamin C,
potassium, thiamine, vitamin B6, calcium and niacin. Also a good source of fiber.
Juice of ½ lemon
¼ teaspoon minced garlic
¼ teaspoon dried parsley 1/8 teaspoon dried rosemary 1/8 teaspoon dried oregano 1/8 teaspoon salt
Pinch of stevia
Pinch of ground cinnamon
4-6 ounces sliced pork tenderloin
2 cups of broccoli florets
½ cup brown rice
1. Prepare the marinade. Mix the lemon juice, garlic, parsley, rosemary, oregano, salt, stevia,
and cinnamon in a small bowl. Put the pork in a large Ziplock plastic bag and pour the marinade in
the bag with the pork. Close tightly and let the pork marinate in the refrigerator for a minimum of
30 minutes, although overnight is best.
2. Cook over a charcoal or gas grill, or in the broiler. Drain the marinade from the pork, cook
pork over high heat, turning only 1 or 2 times to retain the juices, approximately 5 minutes total.
(High heat seals in the juices and keeps the tenderloin from becoming dry)
3. Remove the pork from the grill or broiler and keep warm.
4. Place the broccoli into a grill basket and place on the grill to char, 30 seconds each side, or
place in the broiler for 30 seconds, remove, turn the broccoli and return to the broiler for an
additional 30 seconds.
5. Place brown rice in a saucepan with 1 cup of water, bring to a boil, reduce heat and set lid
slightly ajar over the pan, cook for approximately 20 minutes until rice absorbs the water.
6. Serve the pork with the charred broccoli over a cup of cooked brown rice
One 4-5 oz. boneless skinless chicken breast
1 tablespoon toasted sesame oil
2 tablespoons chopped red onion
½ tablespoon minced garlic 1 teaspoon grated ginger
Pinch of crushed red pepper flakes
1 teaspoon minced cilantro or parsley
½ cup chopped cauliflower
½ cup chopped zucchini
½ cup chunked green cabbage Pinch salt
Pinch black pepper
1 tablespoon toasted sesame seeds
½ cup cooked quinoa, warm
1. Cut chicken into 1-inch pieces and set aside.
2. Preheat a medium to large skillet and add 2 tablespoons sesame oil.
3. Sauté the onion for 5-7 minutes, until soft. Add the garlic and ginger, and sauté for another
minute until fragrant.
4. Add the chicken, the red pepper flakes, and cilantro or parsley to the skillet.
5. Brown the chicken for a few minutes. Add broccoli and cook for 2 minutes.
6. Add zucchini and cabbage, and stir-fry until vegetables are desired tenderness (should have a
slight crunch to maintain the most nutrients.) * If needed, add another teaspoon of sesame oil.
7. Add salt and pepper to taste. Sprinkle with the toasted sesame seeds and serve over cooked
quinoa.
1 4–5-ounce New York Strip Steak
½ teaspoon minced garlic 1/8 teaspoon salt
½ teaspoon pepper 2 cups spinach
½ cup chopped cucumber
¼ cup chopped red onion
2 tablespoons chopped red or green chili pepper
¼ cup chopped red bell pepper
½ lime, squeezed
1-2 tablespoons fresh cilantro
2-4 tablespoons Italian or vinaigrette salad dressing
½ cup dry farro
1. Preheat broiler, and put the broiler pan in to get hot. Trim excess fat from the steak. Rub both sides of the steak with garlic, salt and pepper.
2. Boil ½ cup farro in 1 cup water until it has absorbed all of the water.
3. Place the meat in the hot broiler pan and broil to desired doneness 6-7 minutes.
4. While the steak broils, toss the spinach, cucumber, onion, chili, and bell pepper together in a salad bowl. Top the mixture with the lime juice and fresh cilantro. Set aside.
5. Slice the steak into 1 ½ inch strips and serve on top of the salad.
6. Sprinkle cooked farro over the top of the steak.
7. Drizzle with dressing before serving.
* Garden vegetables that are colorful contain phytonutrients that perform well in your body to fight against damage cause by free radicals; and reduce the inflammatory responses by the body to
processed foods and other toxins
4 ounces lean ground turkey 1 tablespoon diced red onion
1 teaspoon chopped parsley or cilantro
1 heaping teaspoon chili powder
½ teaspoon minced garlic
½ teaspoon crushed red pepper flakes
1 15 ounce can triple beans 1/3 cup dry lentils
½ cup tomato sauce
½ cup chopped zucchini Pinch of salt and pepper
Side Salad
Field Greens, tomato, cucumber
Olive oil, red wine vinegar or lime juice
1. Place 1/3 cup lentils in 2/3 cup of water and cook on medium low on the stovetop until water is
absorbed, about 20 minutes.
2. Brown the ground turkey in a skillet and drain.
3. Once the lentils are soft, drain the can of triple beans reserving 2 tablespoons of liquid, add
to the pan of lentils.
4. Add the browned turkey, red onion, the parsley or cilantro, minced garlic, red pepper flakes,
the tomato sauce and chopped zucchini.
5. Cook this together for 20 minutes, add salt and pepper to taste. Feel free to adjust seasoning
to fit your taste.
6. Serve with a nice green salad of field greens, cucumber, tomato, with a vinaigrette or citrus
dressing.
* Crushed red pepper soothes upset stomach and helps prevent and heal ulcers; helps to reduce
blood cholesterol and triglyceride levels. The antioxidants can help lower blood sugar levels and
fortify the immune system. It can also cause you to sweat releasing toxins and cause you to want to drink water. Hydration is essential to good health. Colorful spicy seasonings are your friends.
Turkey Burger – Potato Planks – Steamed Squash
4 ounces lean ground turkey patty
Pinch of salt & pepper Pinch of garlic powder Whole wheat bun
Lettuce leaf-tomato slice-red onion slice
1 medium russet potato 1 tablespoon olive oil
½ clove garlic minced
½ teaspoon paprika Pinch of salt & pepper
1 zucchini or yellow squash
Turkey Burger
1. Season the turkey patty with the spices and place in a sauté pan on the stove top, cook over medium heat flipping the patty over after a few minutes-should cook for 3 to 7 minutes until a probe thermometer reads 165 degrees.
2. Toast bun if desired, layer the patty onto the bottom bun with the lettuce, tomato and red onion.
Potato Planks
1. Preheat oven to 375. Place a tray in the oven to preheat (hot tray helps keep the potato from sticking).
2. Wash and scrub the potato to remove dirt and tough skin. Using a sharp knife slice through longways into ¼ inch planks. Place in a bowl of water to remove excess starch for a few minutes, drain and pat dry.
3. In a bowl combine olive oil, garlic, and salt and pepper and toss in the potato and coat evenly.
4. Remove the hot tray from the oven and lay out planks in a single layer. Lightly sprinkle on the paprika and place the tray back into the oven, roast until golden crispy for 20 to 25 minutes,
flipping them over halfway through. Remove from pan with a spatula and serve.
Steamed Squash
1. Slice squash into ½ inch rounds.
2. Place a saucepan with ¼ inch of water in the bottom on the stove over medium heat. When it begins to simmer, drop in the squash and cover the pan with the lid. Steam for 4 minutes, then remove with a slotted spoon and serve.
*If you are counting carbohydrates, the potato would count as 2 carbs and the bun would count as 2 carbs. You may consider omitting the bun and wrapping the turkey and vegetables in a lettuce wrap to eliminate 2 carbs, or you may use half a cup of potato as 1 carb
Balsamic Glazed Flank Steak w/Brown Rice and Roasted Brussel Sprouts
4 oz flank steak 1 tsp olive oil
1 tsp balsamic vinegar
½ tsp Dijon mustard
¼ tsp garlic powder Pinch of black pepper Brussel sprouts-
4 oz brussels sprouts 1 tsp olive oil
Pinch of salt Pinch of pepper
½ tsp balsamic vinegar
½ tsp honey
¼ cup brown rice
½ cup water
¼ tsp olive oil
Flank Steak
1. Mix oil, vinegar, Dijon mustard, garlic, and pepper together. Marinate flank steak in the mixture. Grill steak 7-9 mins, turn over and grill and additional 5 or so minutes until it reaches desired doneness. Rest 5 mins before slicing across the grain.
Brussel Sprouts
2. Preheat oven to 425 degrees, cut brussels sprouts in half and trim rough leaves. Toss brussels sprouts with the oil, salt and pepper. Roast 10 minutes, stir and roast an additional 10 minutes. Drizzle the vinegar and honey over the roasted brussels sprouts and toss to coat evenly.
Brown Rice
3. Combine the rinsed rice, water, and olive oil in a pot and bring to a boil. Cover, reduce heat to low, and simmer for 20 mins. Remove from heat and let sit, covered for 10 more minutes. Fluff with a fork.
1 boneless, skinless chicken breast
3 ounces brown rice vermicelli (angel hair) pasta
1 tablespoon olive oil
1 tablespoon oat flour or almond flour
1/8 teaspoon sea salt
1/16 teaspoon freshly ground black pepper
¼ shallot, minced
¼ cup chicken broth
Juice of ½ lemon, plus 2 thin slices lemon
2 tablespoons coconut milk or unsweetened almond milk creamer
1 tablespoon capers
1 tablespoon chopped fresh flat-leaf parsley leaves
1 cup bite sized broccoli
1. Preheat the oven to 250 degrees F. Place a shallow baking pan in the oven – you will use this
to keep the chicken warm.
2. Put the chicken breast between to sheets of plastic wrap and pound it with a kitchen mallet
until it is about ½ inch thick.
3. Bring a large pot of water to boil over high heat. Add the vermicelli and cook according to the
package directions. Drain and set aside.
4. Meanwhile, in a large skillet, heat ½ tablespoons of the olive oil over medium-high heat. Put the flour in a shallow bowl or on a plate and sprinkle the salt and pepper over it. Dredge the chicken breast in the flour mixture, shaking off any excess, and place it in the skillet. Cook for 4 minutes on each side, or until the chicken is cooked through, golden brown and crispy. Transfer
the chicken to the pan in the oven.
5. Once the thicken is in the oven set a sauce pan with ¼ inch of water in the bottom, bring to a
simmer, add chunked broccoli, place a lid over the pan and simmer 4 to 5 minutes.
6. Add the shallot to the pan and sauté, stirring continuously, for 2 minutes. Add the broth and
stir, scraping up any stuck pieces from the bottom of the pan. Stir in the lemon juice, coconut milk (or unsweetened almond milk creamer) and capers. Bring the sauce to a low simme4r and cook,
stirring continuously, for 3 minutes. Remove from heat.
7. To serve, place the vermicelli to a plate. Top with chicken breast. Cover chicken breast with
sauce. Garnish with sliced lemons and parsley.
The focus of this recipe is learning to use ingredients that are less inflammatory, replacing
processed wheat with brown rice pasta, dairy with fats such as coconut and almond milk. Healthier
monounsaturated oil verses the highly processed refined oils. These products are less of an immune response trigger for your body.
Fish Tacos w/Cilantro Rice and Squash
For the Fish
1 4 oz white fish (such as Cod, Rockfish, Tilapia)
1/8 tsp cumin
1/8 tsp lime chili seasoning, such as Tajin Classic
For the Sauce
1 TBS fat free Greek Yogurt
2 tsp light mayonnaise
¾ tsp lime juice
¾ tsp water, to thin
¼ tsp chili-lime seasoning salt, such as Tajin Classic
2 mini street taco corn tortillas 1 lime wedges, for serving
For the Slaw
1 TBS chopped cilantro
¼ cup white cabbage, sliced
¼ cup red cabbage, sliced
1 TBS shredded carrots
¾ tsp olive oil
¾ tsp lime juice
For the Rice
¼ cups brown rice
¾ cup water
1 TBS chopped fresh cilantro
1 ½ tsp lime juice (from about 1/4 lime) *
½ tsp plus 1 teaspoon extra-virgin olive oil
A dash sea salt
For the Squash
1 squash or zucchini sliced
¼ cup chopped red onion 1/8 tsp cumin
Dash of salt
1/8 tsp chili powder 1/8 tsp garlic powder
½ tablespoon olive oil
For the Taco
1. Season fish with ground cumin and Tajin.
2. Combine the ingredients for the sauce in a small bowl and refrigerate until ready to eat.
3. Toss the slaw ingredients and keep cold.
4. Place fish on preheated skillet and spray with olive oil, cook 4 to 5 minutes on each side until
fish is just opaque and charred. Break up in large chunks.
5. Char the tortillas over an open flame on the burner or in a skillet about 30 seconds on each
side, stack on a plate covered with a towel to keep warm.
6. Assemble tacos. Place slaw on the bottom of each tortilla, top with fish and drizzle with
sauce, serve with lime wedges.
For the Rice
1. Bring a pot water to boil over high heat. Pour in the rinsed rice. Give the mixture a brief stir, reduce the heat to medium low and let it boil for 30 minutes.
2. Once the rice absorbs the water, taste for texture, add water and continue to cook if rice is
still firm, once done, cover, and let it rest for 10 minutes off the heat fluff the rice with a fork.
3. Add the cilantro, lime juice, olive oil, and salt and stir to combine. Cover until you’re ready to serve.
For the Squash
1. Heat a medium pan with oil. Mix seasonings together and toss with squash and red onion then add to a hot pan and sauté for 3-5 min.
NOTE* If you would like to cut out more carbs, try doing a lettuce wrap in leu of tortillas.
Chicken Chimichurri w/Mediterranean Quinoa Salad
CHICKEN CHIMICHURRI
1 4 oz chicken Breast 1 Tbs olive oil
¼ Tbs red wine vinegar
1 Tbs very finely chopped parsley
½ tsp cloves garlic, very finely chopped or minced
½ tsp small red chilies, or 1 red chili, deseeded and finely chopped (about 1 tablespoon finely
chopped chili)
1/8 tsp dried oregano
1/8 level teaspoon coarse salt
¼ tsp pepper
SALAD
1/3 cups cooked Quinoa, cooled but not cold
¼ cup chopped tomato
¼ cucumbers, diced 1 Tbs red onion, diced
½ cups tightly packed spinach roughly chopped
1 Tbs coriander/cilantro leaves, roughly chopped
1 tsp dried dill
LEMON DRESSING
1 tsp lemon juice
2 tsp extra virgin olive oil
1 tsp garlic cloves, minced using garlic press
1/8 tsp Dijon mustard dash black pepper
CHICKEN CHIMICHURRI
1. Mix all ingredients except the chicken together in a bowl. Allow to sit for 5-10 minutes to release all of the flavors into the oil before using. Ideally, let it sit for more than 2 hours, if time allows.
2. Chimichurri can be prepared earlier than needed, and refrigerated for 24 hours, if needed.
3. Divide sauce in two. Use ½ to baste meat while grilling or barbecuing. This can be used as a
marinade, or if you choose to you can baste it with chimichurri instead. Spoon the other ½ over your chicken to serve.
SALAD and DRESSING:
1. Whisk dressing ingredients well to combine.
2. Place Salad ingredients in a big bowl. Drizzle over Dressing, toss well.
One Pan Pork Chops w/Apples and Onions w/Potato Planks
2 tsp olive oil divided
1 – 4 oz bone-in pork chops whatever with comfortably fit in your pan
Kosher salt and black pepper to taste 1/4 cup low sodium chicken stock
1/3 tsp Dijon mustard or whole-grain Dijon
1 tsp sage
1/2 tsp fresh rosemary chopped 1 pinch thyme
1 dash kosher salt 1 dash pepper
2/3 medium apples thinly sliced 1/3 small red onion thinly sliced 1 medium russet potato
1 tablespoon olive oil
½ clove garlic minced
½ teaspoon paprika Pinch of salt & pepper
Potato Planks
1. Preheat oven to 375. Place a tray in the oven to preheat (hot tray helps keep the potato from sticking). Wash and scrub the potato to remove dirt and tough skin. Using a sharp knife slice through longways into ¼ inch planks. Place in a bowl of water to remove excess starch for a few minutes, drain and pat dry. In a bowl combine olive oil, garlic, and salt and pepper and toss in the potato and coat evenly. Remove the hot tray from the oven and lay out planks in a single layer. Lightly sprinkle on the paprika and place the tray back into the oven, roast until golden crispy for 20 to 25 minutes, flipping them over halfway through. Remove from pan with a spatula and serve.
2. Season both sides of pork chops with kosher salt and black pepper. Add 1 tsp olive oil to large
heavy bottomed pan (or skillet), and heat over MED-HIGH heat. Add pork chops to pan, leaving at
least an inch between the chops to ensure even cooking and browning. Sear 3-5 minutes per side, or until pork chops are mostly done. Chops will continue cooking in the sauce later.
3. Remove pork chops to a plate.
4. In a small mixing bowl, whisk together chicken stock and mustard, set aside.
5. Add remaining oil to the pan, then add apples and onions. Cook 4 minutes, stirring occasionally. Season with salt, pepper, sage, rosemary, and thyme. Stir to combine.
6. Pour in stock mixture, using a wooden spoon to gently scrape the bottom of the pan to release
any brown bits (those are full of great flavor).
7. Slide pork chops back into the pan, nestling them down in between the apples.
8. Cook 2-3 minutes, until pork chops are finished cooking and liquid has reduced by half.
4 oz chicken breast
1 cup chopped lettuce
¼ cup thinly sliced cabbage
1 tablespoon julienne sliced carrot
1 tablespoon thinly sliced red pepper
2 tablespoons Mandarin oranges 2 tablespoons dry roasted peanuts
½ cup quinoa dry prepared in 1 cup water
1 teaspoon sesame seeds (optional)
Dressing
1 ½ tablespoon light oil (neutral flavored) such as light olive oil, avocado oil, or grapeseed oil.
Steer clear of highly refined oils such as vegetable, corn, or canola if you can*.
1 teaspoon creamy peanut butter 1 teaspoon low sodium soy sauce
(tamari soy sauce is an even better
alternative), or coconut amino
½ teaspoon rice wine vinegar Pinch garlic powder or granulated Pinch crushed red pepper
1. Mix ingredients for the dressing in a small bowl until well blended.
2. Sauté chicken breast in a non-stick skillet until juices run clear, 165 degrees internal temperature. Cool slightly then slice across the grain.
3. Prepare the quinoa, place the quinoa in a sauce pan dry over medium heat, toss for about a minute or so just to slightly toast the grain. Pour the cup of water into the pan, cut the heat to medium low and cook until the water is absorbed.
*The highly refined oils tend to increase bad LDL cholesterol levels, triglycerides and insulin levels, while reducing the beneficial HDL cholesterol. The process often times introduces chemical solvents and high heat to denature the oil and keep them stable on the shelf for a longer period, thereby benefitting the manufacturer not having to deal with spoilage and leaving the consumer in a greater state of inflammation.
