Make: 9 Healthy Recipes from Be Well Boot Camp

Print, bookmark or pin these healthy eats from local chefs and cooks.

Be Well Boot Camp Cooking Demo Stage // Photo by JPG Photography

Be Well Boot Campers who parked it at the Eat Well Cooking Demo Stage on Saturday watched local chefs, foodies and cookbook authors whip up some pretty awesome stuff: salads, truffles, dumplings, smoothies. If you didn’t get a chance to sit in—or if you did, but weren’t able to snag one of the recipe cards—not to worry: We’ve got all the healthy eats right here. From Pure Fare’s zucchini noodle salad to Hope Cohen’s sesame soy vinaigrette, here are nine recipes that you can use to replicate what our chefs cooked up.

Zucchini Noodle Salad
Created by Pure Fare
Serves four

For the salad
2-3 medium zucchini
1 cup grape tomatoes, quartered
1 Bunch Scallions, Minced
1 cup Basil, Chopped

For the dressing
1/2 cup raw cashews, soaked in water for at least 6 hours and drained
2 lemons, juiced
2 tablespoons extra-virgin olive oil
1/2 cup filtered water
1/2 teaspoon salt
black pepper, to taste

1.Use a julienne peeler to peel the zucchini into noodles. Toss the noodles with the tomatoes, scallions and basil. You could add additional chopped raw vegetables if you like (roasted veggies would be a nice addition, too).
2. Meanwhile, drain the soaked cashews and place in a blender. Add the remaining ingredients and blend until smooth. Drizzle over the noodles and serve.


Chocolate Date Truffles
Created by Pure Fare

4 cups medjool dates, pits removed
1/3 cup extra virgin coconut oil
1/4 cup raw honey (optional)
1 cup unsweetened cocoa powder plus 1/2 cup extra for dusting
1/2 teaspoon sea salt

1. Place the dates and coconut in a food processor and blend until smooth.
2. Add the honey, 1 cup of the cocoa powder, and salt and continue to blend. The mixture will be thick and sticky.
3. Put the 1/2 cup of extra cocoa powder in a bowl.  Scoop out small balls of the date chocolate mixture using a teaspoon. Roll into balls and coat with cocoa powder. Place on a plate/tray and refrigerate.


Japanese Breakfast Pancake “Okonomiyaki”
Created by executive sous chef CJ Deery and dietician Karen Marr, Cancer Treatment Centers of America
Serves six to eight

1 cup flour (whole wheat, brown rice flour or all purpose)
½ cup of low sodium soy sauce
1 large whole egg
3 cups of shredded green cabbage
1 carrot, grated
1 small zucchini, grated
1 cup green onion, sliced thin “Reserve ¼ cup for garnish”
2 large white mushrooms, chopped thin

1. Preheat sauté pan with cooking spray to medium high heat. Place mushrooms in pan and sauté until caramelized brown color. Put aside.
2. Grate all vegetable including cabbage, zucchini, carrot and place aside.
3. In a separate mixing bowl mix together your egg, flour and soy sauce. This will form a thin pancake like consistency.
4. Slowly mix all vegetables into your batter and mix well.
5. Preheat a nonstick skillet or griddle to medium heat.
6. Spray with nonstick spray.
7. Using a ladle or ice cream scooper, scoop mixture onto hot pan.
8. Let set. Flip over when bottom is golden brown, usually about 20-30 seconds depending on temperature.
9. Cook on other side for 1-2 minutes.
10. Garnish with remaining sliced green onion


Green Protein Smoothie
Created by executive sous chef CJ Deery and dietician Karen Marr, Cancer Treatment Centers of America
Serves one

2 scoops protein powder (whey, pea or brown rice)
½ cup almond milk
½ cup ice
1 banana
1 cup pineapple
2 cups baby spinach

1. Place all ingredients in a blender.
2. Blend and enjoy.


Spring Pea Dumplings in Brothy Ginger Sauce
Created by chef Rachel Klein of Miss Rachel’s Pantry
Serves five

For the dumplings
1 cup spring peas
1/4 cup tofu
½ teaspoon truffle oil
pinch of sea salt
pinch of black pepper
20 dumpling wrappers (store-bought)

For the broth
1 teaspoon diced ginger
1 teaspoon diced garlic
1 cup sliced shiitakes
1/4 cup sliced scallion
2 tablespoon tamari
1½cups vegetable broth or water
½ cup coconut milk

1. Put the dumpling ingredients (up until the wrappers) into a food processor and puree until smooth.
2. Set up a flat clean surface, like a plate or cutting board, and a small dish of water. Lay the dumpling wrappers out only one at a time to prevent them from drying out. Once you have a wrapper down, spoon a small dollop of the pea filling. Then take your index finger, dip it in the dish of water and run it along the inner edge of the wrapper. Fold one end of the dumpling wrapper over the filling and press the edges together. Once together, pinch gently to ensure the dumpling is closed. Then bring the two sides together and pinch again. Repeat until the dumplings are completed, keeping the finished dumplings covered with plastic wrap loosely to prevent drying.
3. Next, combine the other ingredients in a saucepan and bring to a boil. Once it boils, let it simmer. While simmering, bring a pot of water to a boil and slide in the dumplings. Boil for 2 to 3 minutes until tender. Remove from the water.
4. Serve immediately by placing 4 dumplings in a wide, shallow bowl and pour the broth over top. Garnish with some spring peas or pea shoots.


Ella’s Chopped Salad
Created by chef and cookbook author Hope Cohen
Serves four

1 romaine lettuce heart, core removed, cut in ½-inch pieces
2 large celery ribs, leaves trimmed, cut in ½-inch pieces
2 ripe avocados, peeled, pitted, cut in ½-inch pieces
1 can (14 oz) hearts of palm, drained, cut in ½-inch pieces
2 ripe tomatoes, cored, cut in ½-inch pieces
1 cup canned chick peas (garbanzo beans), drained
1 teaspoon fine sea salt, plus more to taste
¼ teaspoon freshly ground black pepper
Juice of 1 lemon
2 tablespoons extra virgin olive oil
¼ cup finely chopped fresh cilantro (optional)


1.Toss the romaine, celery, avocado, hearts of palm, tomatoes and chick peas in a large mixing bowl. Season with salt and pepper and toss again.
2. Add the lemon juice and oil and mix gently to combine. Taste salad and adjust seasoning; mix in the cilantro (if using) and serve.
3.*NOTE: This salad can be made several hours ahead of time, holding back the romaine lettuce, covered and refrigerated. When ready to serve, add the romaine and toss well to combine.


Sesame Soy Vinaigrette
Created by chef and cookbook author Hope Cohen

1 tablespoon soy sauce
2 tablespoons fresh squeezed lemon juice
1 teaspoon freshly grated ginger root
2 tablespoons canola oil
½ teaspoon sesame oil

1. Whisk together soy, lemon juice and ginger.
2. Whisk in oils until combined.


Green Bean, Tomato and Orange Salad
Created by chef and cookbook author Hope Cohen
Serves six

2 oranges, peeled and sliced away from membrane into sections
½ red onion, peeled, thinly sliced and rinsed in cold water for 1 minute
Sea salt and freshly ground black pepper
¼ cup Sherry Orange Vinaigrette (recipe below)
2 ripe tomatoes, cored and cut in thin wedges
1 pound green beans, stemmed, cooked until crisp/tender in salted water, drained and cooled
1 tablespoon of drained capers packed in brine
1 tablespoon finely chopped fresh chives

1. In a small mixing bowl, combine the orange segments, onion, salt and pepper to taste with 1 tablespoon of the vinaigrette, mixing well.

2. In another small mixing bowl, toss the tomato together with salt and pepper to taste and 1 tablespoon on the vinaigrette, mixing gently and thoroughly.

3. In a medium mixing bowl, mix the green beans with salt and pepper to taste and 1 tablespoon of the vinaigrette, mixing well.

4. Mound a handful of the green beans onto each plate, top decoratively with orange and onion, and then with tomato wedges and chives. Season with more salt and pepper and spoon additional vinaigrette over and around the salads.


Sherry Orange Vinaigrette
Created by chef and cookbook author Hope Cohen
Makes about ½ cup

½ garlic clove, minced to a paste
½ teaspoon sea salt
Freshly ground black pepper
Juice of ½ orange
2 tablespoons sherry vinegar
¼ cup extra virgin olive oil
2 tablespoons freshly chopped herbs, a combination of parsley, chive and mint

1 .In a small bowl, mash garlic and salt together with a fork until well combined.
2. Mix in orange juice and vinegar and whisk in olive oil. Mix in herbs and adjust seasoning.