About the Author Wellness Executive Chef Jennifer Welper found her niche in the kitchen while growing up on her family’s dairy farm, but her career and passion for healthy, flavorful cuisine truly took shape after the sudden loss of her grandfather, who had struggled with diabetes, heart disease, and controlling his weight. Jen now combines culinary arts with nutrition education. Through delicious recipes and easy tips that incorporate whole-food ingredients, loads of vegetables, lean proteins and lots of natural flavor, Jen aims to transform the way people think about cooking healthfully and teach them how to prepare simple, practical meals that are bold and flavorful. Chef Jen received her culinary arts degree at Johnson & Wales University, Providence, RI. She has held positions at the Hyatt Hotel in Newport Rhode Island and at Hilton Head Health before joining the Dan Abraham Healthy Living Center at Mayo Clinic in Rochester, MN. As Mayo Clinic’s Wellness Executive Chef, Chef Jen creates recipes for practical, healthy meals and teaches patients how to meal plan and prep for a healthy lifestyle. She recently received the honor of Distinguished Chef of the Year by Johnson & Wales University. Excerpt. © Reprinted by permission. All rights reserved. Cook Smart, Eat Well Mayo Clinic recipes and strategies for healthy living Jennifer A. Welper Wellness Executive Chef at Mayo Clinic in Rochester, Minn. Contents Introduction Foreword Mayo Clinic Healthy Weight Pyramid Healthy cooking essentials Meal prep 101 Breakfast Banana flax pancakes Cinnamon carrot pancakes Blueberry pancakes Roasted sweet potato hash Breakfast potatoes Cheesy poached egg sandwich Chicken or turkey sausage patties Power morning muffins Orange cinnamon French toast Whole-wheat French toast Broccoli and smoked gouda frittata Caprese frittata Southwest frittata Cranberry apple oatmeal Sandwiches & salads California avocado wrap Chicken salad sandwich Tuna melt Grilled vegetable panini Tomato, basil and mozzarella hoagie Cobb salad Greek pasta salad Mix-and-match salads Soups Cuban black bean soup Creamy butternut squash soup Broccoli cheddar soup Vegetable lentil soup White bean and kale soup Turkey wild rice chowder Minestrone Three bean chili Appetizers & snacks Black bean and corn salsa Roasted red pepper hummus Spinach artichoke dip Tomato bruschetta Coconut shrimp Thai chicken satay Pesto stuffed mushrooms Buffalo zucchini sticks Vegetables Butternut squash fries Balsamic-glazed Brussels sprouts Parmesan-crusted cauliflower Honey sage carrots Thyme-roasted beets Sauteed green beans with almonds Vegetable stir-fry Herb-stuffed tomatoes Grilled vegetable kebabs Greek roasted vegetables Sides Garlic cauliflower mashed potatoes Savory mashed sweet potatoes Cheesy herbed polenta Barley risotto with vegetables Quinoa cakes Potato cakes Cilantro lime rice Vegetable rice pilaf Mango cilantro slaw Orange jicama slaw Entrees with meat or fish Lemon chicken Chicken Parmesan Santa Fe lime fajitas Blackened fish tacos Crabcakes Dijon parmesan salmon Macadamia-crusted walleye Tuscan shrimp with sun-dried tomatoes and spinach Maple balsamic pork tenderloin Herb-roasted pork tenderloin Sweet and savory meatloaf Turkey burgers Hearty beef lasagna Carne asada Swedish meatballs with quinoa Shepherd’s pie Southwest taco bowl Vegetarian dishes Black bean burgers Black bean quesadillas Edamame pad thai Broccoli cheddar tofu cakes Pecan-crusted tofu Thai peanut tofu stir-fry Spinach and Gruyere souffle Sauces Barbecue sauce Basil pesto Teriyaki sauce Pico de gallo Thai peanut sauce Romesco sauce Salsa verde Savory herb gravy Lemon thyme sauce Alfredo sauce Marsala sauce Marinara sauce Kid-friendly foods Baked macaroni and cheese Crispy chicken tenders Cheesy polenta cups Vegetable lasagna roll-ups Parmesan zucchini fingers Pita pizzas Broccoli macaroni bites Frittata muffins Desserts Strawberry sorbet Lemon pudding cakes Vanilla bean panna cotta Fudgy brownies Cranberry apple crisp Spiced carrot cake Chocolate soufflé Pumpkin spice soufflé Angel food cake Zucchini bread Apple cider compote Strawberry compote Appendix Glossary Herbs and spices Conversions Substitutions