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Health Advisory

Last updated: October 16, 2017, 1:40 pm

How to help North Bay Wildfire Victims:

Wildfire relief organizations prefer monetary donations at this time. For safety reasons, and to avoid blocking emergency traffic, please don’t bring donations to areas affected by wildfires.

Places to donate in Contra Costa:

The Bay Area Air Quality Management District has declared a health advisory due to heavy smoke from the North Bay Fires. For more information visit http://www.baaqmd.gov/

Recipes & Tips

5 A Day Month Recipes


Breakaway Banana Split


Ingredients:

1 small banana, peeled
1 cup low fat vanilla yogurt
¼ cup low fat granola
¼ cup fresh blueberries or other fresh berries


Preparation:
  1. Cut the banana in half lengthwise (from tip to tip).
  2. Spoon yogurt into a cereal bowl.
  3. Place the banana halves on the sides of the yogurt.
  4. Top the yogurt with granola and blueberries. Serve.

Preparation time: 5 minutes
Makes 1 serving


Out of this Whirled Shake


Ingredients:

½ banana, peeled and sliced
1 cup unsweetened frozen berries (strawberries, blueberries, and/or blackberries)
½ cup low fat (1%) milk or soft tofu
½ cup frozen orange juice concentrate


Preparation:
  1. Place all ingredients in a blender container. Cover tightly.
  2. Blend until smooth. If mixture is too thick, add ½ cup cold water and blend again.
  3. Pour into 2 glasses and serve.

Preparation Time: 5 minutes
Makes 2 (1 1/3-cup) servings


Olympian Fruit Freezees


Ingredients:

1 8-ounce container nonfat lemon yogurt
2 cups cubed, seedless watermelon
1 basket fresh strawberries, tops removed
1 medium banana, peeled and sliced
8 7-ounce paper cups
8 plastic spoons


Preparation:
  1. Place yogurt and fruit in a blender container. Cover tightly.
  2. Blend until smooth. Pour into paper cups.
  3. Freeze until thick and slushy, about 1 hour. Insert one spoon, handle up, into each cup of frozen fruit mixture. Return to freezer and freeze until solid, at least 2 hours.
  4. To serve, remove from freezer and let sit for about 10 minutes. Peel paper cup off each treat and eat, holding the spoon as a handle.

Preparation time: 10 minutes, plus 3 hours freezing time
Makes 8 servings (1 Freezee per serving)


Oprah's Outtasight Salad


Salad Ingredients:

2 cups salad greens of your choice
1 cup chopped vegetables of your choice (tomatoes, cucumbers, carrots, green beans)
1 cup fresh orange segments or canned* pineapple chunks, drained
¼ cup Dynamite Dressing
2 tablespoons raisins or dried cranberries
2 tablespoons chopped nuts, any kind

* canned fruit packed in 100% fruit juice.


Preparation:
  1. Put mixed salad greens on a large platter or in a salad bowl.
  2. In a large bowl, mix chopped vegetables and orange segments. Add dressing and stir. Spoon mixture over salad greens.
  3. Top with raisins and nuts. Serve.

Dynamite Dressing Ingredients:

¼ cup fruit-flavored nonfat yogurt
1 tablespoon orange juice
1½ teaspoons white vinegar


Dressing Preparation:
  1. In a small bowl, mix all ingredients. Refrigerate until ready to serve.

Total Preparation Time: 20 minutes
Makes 4 (1-cup) servings


Piazza's Powerhouse Pizza


Ingredients:

4 whole wheat pita breads
¼ cup low-sodium spaghetti sauce or pizza sauce
¼ teaspoon dried oregano
1 cup chopped red or green bell pepper
1½ cups canned* pineapple chunks, drained
1/3 cup chopped lean, low-sodium ham
¾ cup shredded reduced-fat cheddar cheese

* canned fruit packed in 100% fruit juice


Preparation:
  1. Heat oven to 400°F.
  2. Place pita breads on baking sheet. Spread each pita with 1 tablespoon spaghetti sauce. Sprinkle with oregano.
  3. Top each pita with pepper, pineapple, ham, and cheese.
  4. Bake until hot and cheese bubbles, about 5 minutes.
  5. Remove pizzas from baking sheet. Place each pizza on a dinner plate and serve.

Preparation time: 15 minutes, including baking time
Makes 4 (1-pizza) servings


Touchdown Tostadas


Ingredients:

4 corn tortillas
Nonstick cooking spray
1 cup fat free refried black beans or fat free refried beans
¾ cup shredded reduced-fat Monterey Jack cheese#
1 cup nonfat sour cream or low fat sour cream
1 cup shredded lettuce
1 cup shredded carrots
1 cup salsa

# does not meet 5 A Day sodium requirements


Preparation:
  1. Heat oven to 350°F.
  2. Lightly spray both sides of each tortilla with nonstick cooking spray. Place tortillas on baking sheet. Bake 10 minutes or until crisp. Remove from oven.
  3. Spread ¼ cup beans on each tortilla. Top each tortilla with 3 tablespoons cheese.
  4. Put back into oven. Bake until cheese melts, about 2 minutes. Remove tortillas from pan and place each one on a dinner plate.
  5. Top each tortilla with ¼ cup sour cream, ¼ cup shredded lettuce, ¼ cup shredded carrots, and ¼ cup salsa. Serve.

Preparation time: 30 minutes, including baking time
Makes 4 (1-tostada) servings


Banana Berry Pancakes

This recipe promises to be a weekend favorite. Substitute any seasonal, canned, or frozen fruits for different flavors.


Pancake Ingredients:

1 large banana, peeled and sliced
1 cup complete pancake mix
½ cup water
nonstick cooking spray


Topping Ingredients:

1½ cups frozen strawberries
2 tablespoons strawberry jam


Pancake Preparation:
  1. Place banana in a medium bowl and mash with a fork.
  2. Add pancake mix and water; stir until blended.
  3. Spray a large skillet with nonstick cooking spray over MEDIUM heat.
  4. Pour ¼ cup batter for each pancake into hot skillet.
  5. Cook pancakes for about 2 minutes per side or until cooked through.

Topping Preparation:
  1. Place berries in a small bowl with jam.
  2. Microwave on HIGH for 1 minute.
  3. Stir, then cook for 1 minute more.
  4. Spoon topping over pancakes.

Total Preparation Time: 10 minutes
Total Cook Time: 10 minutes

Makes 4 servings 2 pancakes per serving

Nutrition Information Per Serving: Calories 200, Carbohydrate 43 g, Protein 4 g, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 400 mg, Dietary Fiber 3 g


Chicken Tortas

Serve these sandwiches with sliced jalapeno peppers for added heat!


Chicken Torta Ingredients:

2 cups cooked, shredded chicken
1 teaspoon chili powder
2 cups prepared fresh salsa
2 cups shredded romaine lettuce
4 thin white onion slices
½ cup shredded low fat Monterey Jack cheese
4 Bolillo or French rolls, cut in half lengthwise
2 radishes, sliced


Chicken Torta Preparation:
  1. In a medium bowl, combine chicken, chili powder and 1 cup of fresh salsa.
  2. In a second bowl, combine lettuce, onion, radishes, and cheese.
  3. Place equal amounts of chicken and lettuce mixtures inside of each roll.
  4. Spoon ¼ cup fresh salsa over lettuce and close sandwich.

Chicken Torta Preparation Time: 15 minutes
Cook Time: 5 minutes

Makes 4 servings
1 sandwich per serving

Nutrition Information Per Serving: Calories 312, Carbohydrate 28 g, Protein 29 g, Total Fat 9 g, Saturated Fat 3 g, Cholesterol 67 mg, Sodium 476 mg, Dietary Fiber 4 g

Spud Stuffers

No ordinary potatoes here. Pick your favorite topping from the list below.


Spud Ingredients:

4 medium baking potatoes
2 tablespoons margarine
2 tablespoons fat free sour cream
Your choice of Mexican, Western or Veggie topping


Spud Preparation:
  1. Wash potatoes and pierce three times with a fork.
  2. Microwave on HIGH for about 6 minutes.
  3. Turn potatoes over and cook on HIGH for about 10 minutes more.
  4. Or, bake in the oven at 400°F for 45 to 60 minutes.
  5. When cooked, carefully cut open the top.
  6. Place ½ tablespoon margarine and ½ tablespoon sour cream on top of each potato.
  7. Top each potato with one of the toppings below. The ingredient amounts listed are for one potato.

Mexican Topping:

¼ cup prepared fresh salsa
1 tablespoon diced green chilies
1½ tablespoons shredded low fat Cheddar or Monterey Jack cheese

Nutrition Information Per Serving: Calories 190, Carbohydrate 41 g, Protein 6 g, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 140 mg, Dietary Fiber 4 g


Western Topping:

2 tablespoons chopped tomatoes
2 tablespoons finely chopped green bell pepper
1 tablespoon sliced green onion
2 tablespoons shredded low fat Cheddar cheese
1 tablespoon bacon bits

Nutrition Information Per Serving: Calories 190, Carbohydrate 39 g, Protein 6 g, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 140 mg, Dietary Fiber 4 g


Veggie Topping:

3 tablespoons chopped broccoli
2 tablespoons chopped yellow squash
2 tablespoons shredded low fat Cheddar cheese
1 tablespoon sliced green onion

Nutrition Information Per Serving: Calories 180, carbohydrate 38 g, Protein 5 g, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 85 mg, Dietary Fiber 4 g

Preparation Time: 15 minutes
Cook Time: 16-60 minutes

Makes 4 servings
1 spud stuffer per serving


Sesame Chicken with Peppers and Snow Peas

Ginger and sesame add an Asian flair to this dish


Ingredients:

1 tablespoon sesame seeds
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into strips
2 cups snow peas, trimmed
1 each medium red and green bell pepper, cubed
3 tablespoons low-sodium soy sauce
2 tablespoons water
1½ teaspoons brown sugar
¼ teaspoon ground ginger
2 green onions, sliced


Preparation:
  1. Place sesame seeds in a large nonstick skillet; cook for 2 minutes over MEDIUM-HIGH heat until lightly browned.
  2. Remove from skillet and set aside.
  3. Spray same skillet with nonstick cooking spray.
  4. Add chicken; cook for 10 minutes or until chicken is cooked through.
  5. Add snow peas and bell peppers; stir-fry for 3 to 4 minutes until vegetables are crisp tender.
  6. In a small bowl, combine soy sauce, water, brown sugar, and ginger; add to skillet.
  7. Cook for 5 minutes over MEDIUM-HIGH heat.
  8. Sprinkle with green onions and serve.

Preparation Time: 10 minutes
Cook Time: 20 minutes

Makes 4 servings
1¼ cups per serving

Nutrition Information Per Serving: Calories 180, Carbohydrate 10 g, Protein 29 g, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 65 mg, Sodium 480 mg, Dietary Fiber 2 g


Pico de Gallo

Fresh tasting, with just a bit of heat. Use to season your family meals or serve with tortilla chips.


Ingredients:

1 pound ripe tomatoes, chopped
1½ cups chopped onion
1/3 cup chopped fresh cilantro
3 jalapeño peppers, seeds removed and chopped
2 tablespoons lime juice
2 cloves garlic, minced
¼ teaspoon salt


Preparation:
  1. Combine all ingredients in a medium bowl.
  2. Serve immediately or cover and refrigerate for up to 3 days.

Preparation Time: 20 minutes
Makes 6 servings
½ cup per serving

Nutrition Information Per Serving: Calories 36, Carbohydrate 8 g, Protein 1 g, Total Fat 0 g, Saturated Fat 0g, Cholesterol 0 mg, Sodium 108 mg, Dietary Fiber 2 g


Veggie Bean Wrap

Fresh mangos and avocado give this meal a tasty twist.


Ingredients:

2 green or red bell peppers, seeded and chopped
1 onion, peeled and sliced
1 (15-ounce) can 50% less salt/sodium black beans, drained and rinsed
2 mangos, chopped
juice of 1 lime
½ cup chopped fresh cilantro
1 avocado, peeled and diced
4 10-inch fat free flour tortillas


Preparation:
  1. In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.
  2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve ½ mixture for topping.
  3. Fill warmed tortillas with ¼ bean mixture and ¼ mango mixture.
  4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

Preparation Time: 15 minutes
Cook Time: 10 minutes
Makes 4 servings
1 wrap per serving

Nutrition Information Per Serving: Calories 531, Carbohydrate 92 g, Protein 17 g, Total Fat 12 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 329 mg, Dietary Fiber 15 g

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