Cooking Class for Seniors

Healthy Cooking

Wednesday, Sept. 19th

7pm – 8:30pm

VMP Manor Park – 8621 W. Beloit Rd., Milwaukee 53227

RSVP by 9/12 at 414-607-4125


Did you knowPolyphenols, natural antioxidants in extra virgin olive oil, may boost the immune system, combat high cholesterol and lower risks of obesity and diabetes.


Join VMP Manor Park’s dietitians, Monica Ceille, MS, RD, CD and Jean Campbell, MS, RD, CD, for a FREE cooking demonstration and food sampling! Learn how to prepare new foods using different seasonings and oils.

You will also have the opprotunity to ask our experts dietary questions.

Recipe cards of the dishes prepared will be given to all those who attend. Who knew eating healthy could be so much fun!


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“Bad” Foods that are Good for You

Foods that may be considered to be “Bad”, but they may actually help your health!


Peanut Butter

  • Con: high in fat and calories
  • Pro: decreases risk of heart disease



  • Con: high in fat
  • Pro: decreases risk of heart disease



  • Con: high in caffine
  • Pro: helps prevent diabetes and Parkinson desease


Grape Juice

  • Cons: high in sugar
  • Pros: lowers blood pressure, slows bad cholesterol, prefents aging effects of short term memory



  • Cons: commonly deap fried
  • Pros: contains Vitamin C, Vitamin B6, copper, potassium and magnesium



  • Cons: high in fat and cholesterol
  • Pros: reduces risk of Breast Cancer



  • Cons: high in sugar, fat and calories
  • Pros: increases blood flow, eases inflammation, decreases build-up of bad cholesterol


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Healthy Foods for the Grill

With Summer around the Corner, Stay Healthy on the Grill!

Build Your Own Shisk Kabob!


Meats for Kabobs:Dijon-Rosemary Steak:
  • 1 tablespoon Dijon mustard
  • 2 tablespoons fresh rosemary, stemmed
  • 4 cloves garlic, minced
  • 2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons balsamic vinegar
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound sirloin steak, cut into 1-inch cubes
Citrus-Tarragon Chicken:
  • 1 orange, zested, then juiced, remainder discarded
  • 1 lemon, zested, then juiced, remainder discarded
  • 1 lime, zested, then juiced, remainder discarded
  • 4 cloves garlic, minced
  • 1 tablespoon fresh tarragon leaves
  • 1/4 cup soy sauce
  • 1/4 cup canola oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
Lemon-Garlic Shrimp:
Veggies For Kabobs:
Balsamic Basting Vinaigrette for Veggies:
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • Salt and pepper
  • If using bamboo skewers, soak them in water for 1 hour to retard charring.
  1. Whisk together all of the Dijon-rosemary steak ingredients (except the steak) in a bowl.
  2. Toss the steak in the mixture until evenly coated.
  3. Cover and marinate in refrigerator for 2 hours. 
  4. Whisk together all of the citrus-tarragon chicken ingredients (except the chicken) in a bowl.
  5. Toss the chicken in the mixture until evenly coated.
  6. Cover and marinate in refrigerator for 2 hours. 
  7. Whisk together all of the lemon garlic shrimp ingredients (except the shrimp) in a bowl.
  8. Toss the shrimp in the mixture until evenly coated.
  9. Cover and marinate in refrigerator for 2 hours. 
  10. Cut vegetables into bite-size pieces. 
  11. Puree balsamic basting vinaigrette ingredients in a blender for 30 seconds. 
  12. Place meats, shrimp, and veggies in individual bowls and set out buffet style.
  13. Instruct your guests to skewer their own kabobs and baste veggies with balsamic vinaigrette. 
  14. Grill kabobs directly over heat source for about 10 to 15 minutes, turning 1/4 rotation every 2 to 3 minutes, or until the meat and/or fish is cooked throughout. 

Recommended beverage: Beer

Recipe from The Food Network

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Healthy Foods for Kids

The Sneaky Chef found the trick!

Kids favorite foods can be healthy! Below are the recipes for Pizza, Mac and Cheese and PBJ’s.

Power Pizza

Nutrition Highlights: Vegetables, beans, calcium, fiber, and protein, Rich in vitamins A, C, and K, magnesium, iron, lycopene, manganese, folate, tryptophan, fiber, protein, and calcium


  • 1 store bought pizza dough or 4 “Greek style” pocketless pitas (whole wheat preferred)
  • 3/4 cup store-bought tomato sauce
  • 3 tablespoons Orange Puree
  • 1 to 2 cups low-fat shredded mozzarella cheese
  • Optional extra boost: sliced mushrooms, onions, sweet peppers, or artichoke hearts
  • Preheat oven to 400 degrees and preheat a pizza stone, if using one, or spray a baking sheet with oil.


  1. Stretch pizza dough, or roll out with floured rolling pin on floured surface, to form a pie and transfer it to the stone or baking sheet. If using pocketless pitas, place them on the prepared baking sheet.
  2. Combine tomato sauce with the Orange Puree. Mix well.
  3. Spread 1/2 to 1 cup of the sauce mixture across the large pizza dough (use only 1/4 cup of sauce for each pita), then top with about 1 cup of mozzarella (use about 1/2 cup of cheese per pita).
  4. Cover and refrigerate at this point, or bake for 15 to 20 minutes until bubbly and lightly browned. Allow to cool a few minutes, then cut into triangles and serve.


Peanut Butter & Jelly Muffins

Nutrition Highlights: vegetables, whole grains, nuts, Rich in vitamins A, B complex, C, E, K, manganese, iron, potassium, folate, riboflavin, selenium, fiber, and protein.


  • 1 cup Flour Blend (1/3 cup whole grain flour, 1/3 cup white flour, 1/3 cup wheat germ) 
  • 2 teaspoons baking powder 
  • One-half teaspoon baking soda 
  • One-half teaspoon salt 
  • 2 large eggs 
  • One-quarter cup brown sugar 
  • One-quarter cup canola oil 
  • Three-quarters cup Orange Puree 
  • Three-quarters cup smooth peanut butter 
  • 8 heaping teaspoons favorite jam* Note: Jelly doesn’t work as well as the thicker variety of jam; jelly just disappears into the muffins.


  1. Preheat oven to 350 degrees and line a muffin tin with paper liners.
  2. In a mixing bowl, whisk together the flour, baking powder, baking soda and salt; set aside. In another large bowl, whisk together the eggs and sugar until well combined, then whisk in the oil, Orange Puree and peanut butter. Fold the dry ingredients into the wet and mix until flour is just moistened (don’t over-mix or the muffins will be dense).
  3. Scoop about two tablespoons of batter into the large muffin cups until half full. Place a heaping teaspoon of jam in the center of each muffin. Cover the jam with another 2 tablespoons or so of batter, filling the cups just over the top. If you’re using mini muffin cups, scale back quantities to fit into the smaller sized cups.


Mac & Cheese

Nutrition Highlights: Compared to traditional mac n cheese recipe: 32% less calories, 48% less fat, 49% less cholesterol, 59% less sodium, 20% less carbs, and 199% more fiber. 


  • 4 cups cooked elbows or other small pasta shape (about 1/2 pound dry)
  • 1 1/2 cups evaporated skim milk
  • 1/4 cup White Puree
  • 4 ounces reduced fat light colored cheese (like white cheddar) 
  • 2 tablespoons Parmesan cheese
  • 1 tablespoon unsalted butter
  • 1/2 teaspoon mustard (ideally honey mustard; don’t use spicy mustard)


  • Mix all together in pot over low heat, mix; add pasta, stir

Yellow version:

  • Same as above, substituting reduced fat yellow cheddar for white cheddar cheese, and adding 4 teaspoons of Orange Puree


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Easter Eggs – How To Directions

How to Hard Boil Eggs

  1. Place eggs in a saucepan with enough COLD tap water to cover completely by 1 inch. Bring to a ROLLING boil over HIGH heat. Once the water is brought to a rolling boil, PROMPTLY reduce heat to a lower medium boil and cook an additional 10 minutes for a “hard boiled” egg. For a “soft boiled” egg reduce the time by a few minutes.
  2. Remove from heat and IMMEDIATELY place eggs under ice cold water or in a bowl of ICED water to chill promptly to help yolks stay bright yellow. Chill for a few minutes in the cold water until the egg is completely cooled. This is an extremely important step which prevents the greenish “ring” from forming on the surface of the yolk over time. If the egg is not chilled immediately after cooking an unsightly dark greenish ring will eventually appear on the outside of the yolk.

Good Egg

How to Dye Eggs

What You Need

  • Hard-boiled eggs
  • Paper towel or newspaper
  • Bowl or cup deep enough to completely submerge an egg
  • Tongs, egg dipper, or slotted spoon
  • 1/2 cup boiling water
  • 1 teaspoon white vinegar
  • Liquid food coloring (about 20 drops per color)


  1. Start with cool hard-boiled eggs.
  2. Protect your surface by covering with a sheet of newspaper or paper towel.
  3. Fill container with the mixture of water, vinegar, and food coloring.
  4. Place egg on spoon and dunk, turning occasionally so both sides get color. Keep in liquid for up to 5 minutes, leave in longer for a darker hue.
  5. Carefully remove the egg and set aside to dry.

Real Simple

Natural Dye for Easter Eggs


  • Red: 2 pounds beets, peeled, diced
  • Yellow/tan: 1 pound onion skins
  • Yellow/orange: 1 1/2 cup (1.9 ounce) jar turmeric
  • Purple: 2 small heads red cabbage, sliced
  • Warm brown: 1 (6-cup) pot of strong coffee & Distilled white vinegar


  1. For all but the coffee color, in a 5 quart saucepan add 1 vegetable or ingredient.
  2. Add 4 quarts water, bring to a boil and cook for 1/2 hour or until the color is very dark.
  3. Allow to cool to room temperature and strain out vegetables.
  4. Add 1/4 cup distilled white vinegar and then add hard boiled eggs to each color.
  5. Refrigerate overnight. For the coffee color: brew the coffee.
  6. Allow to cool to room temperature.
  7. Add 1/4 cup distilled white vinegar, add hard boiled eggs, refrigerate overnight.

Food Network


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Spring Salad Recipes

Spring Salad


  • 12 slices of bacon
  • 2 heads of broccoli, florets only
  • 1 cup chopped celery
  • 1/2 cup chopped green onions
  • 1 cup seedless green grapes
  • 1 cup seedless red grapes
  • 1/2 cup raisins
  • 1/2 cup blanched silvered almonds
  • 1 cup mayonnaise
  • 1 tablespoon white wine vinegar
  • 1/4 cup white sugar


  1. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside.
  2. In a large salad bowl, toss together the bacon, broccoli, celery, green onions, green grapes, red grapes, raisins and almonds.
  3. Whisk together the mayonnaise, vinegar and sugar. Pour dressing over salad and toss to coat. Refrigerate until ready to serve.

All Recipes


Simple Spring Salad Recipe


  • 1 and 1/2 orange, juice only
  • 1/2 lemon, juice only
  • 1/2 small red onion, chopped
  • 1/4 cup extra virgin olive oil
  • 1/8 teaspoon fine grain salt
  • 4 big handfuls of salad greens, washed and dried
  • 1/2 cup walnut halves, toasted
  • 1/3 cup black olives, (the wrinkly, oily ones), pitted


  1. In a medium bowl whisk together the juice of 1/2 orange, lemon juice, most of the red onion, olive oil, and salt. Whisk together until emulsified, taste and adjust with more salt or lemon juice if needed.
  2. Peel the remaining orange and cut into segments, removing any seeds you might encounter. Set aside.
  3. When you’re ready to serve, place the salad greens in a large bowl. Toss very gently with a generous splash of the dressing. Add the orange segments and walnuts. Give another toss. Taste and decide if you need to add more dressing, if needed, add a bit more at a time, giving a good toss between additions. Make sure the nuts and citrus haven’t all gone to the bottom, help them back up to the top if needed. Serve salad topped with the remaining red onion and olives.

101 Cookbooks

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