https://connect.bcbsil.com/nutrition/Nutrition, Recipes for diabetes, heart heath, general health, high blood pressure, high fiber, carb conscious, heart conscious, sodium conscious, Ask a dietitianen-USTelligent Community 12https://connect.bcbsil.com/nutrition/w/recipe-book/221/arctic-char-burger-with-mango-avocado-relishThu, 19 Mar 2026 14:41:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5e468144-a9b2-4120-b9d0-4b4193fbf81aBridgettIngredients: Makes 15 servings Ingredients: Mango Avocado Relish 1 pound mango, peeled and diced 1/2 pound avocado, peeled and diced 1/4 cup lime juice 1/3 cup chopped fresh cilantro 2 tablespoons minced jalapeno 1/4 cup chopped red onion Ingredients: Arctic Char Burger 3 pounds fresh arctic char filets 1/4 chopped fresh cilantro 2 cups finely chopped red onion 2 teaspoons freshly grated lime zest 1/2 teaspoon cayenne pepper 1 tablespoon minced garlic 1 tablespoon diced scallion 1/2 teaspoon cumin 1 cup panko breadcrumbs 1/2 cup light mayonnaise 1/2 teaspoon 15 whole wheat hamburger buns Directions: For the relish, combine mango, avocado, lime juice, cilantro, jalapeno and onion until incorporated in a bowl. Set aside. Roughly chop arctic char. Pulse in a food processor until small pieces are formed. In a bowl, combine arctic char, cilantro, red onion, lime zest, cayenne, garlic, scallion, cumin, breadcrumbs, mayonnaise, and salt. Mix until evenly distributed. Form into 4 oz patties. Spray pan with non stick cooking spray. Cook burgers over medium-high heat (~2 minutes on each side) until an internal temperature of 155°F is reached. Place cooked burger on bottom bun, top with 1/4 cup mango avocado relish, and top with bun. Serving Size: Service size: 1 burger Nutritional Information: 325 calories, 12 gm fat, 2 gm saturated fat, 440 mg sodium, 32 gm carbs, 8 gm sugar, 3 gm fiber, 25 gm protein Recipe Source : Recipe provided by FLIK Hospitality GroupLatin AmericanEntreeRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/336/garlic-eggplant-herb-orzoFri, 06 Mar 2026 22:55:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ea53d067-66b4-47e9-a00a-6999a036f8c6BCBSIL Connect TeamIngredients: Makes 8 Servings 1 cup Orzo, dry 2 qt Water 3 TBSP Canola Oil 2 each Garlic Cloves, crushed 2 1/2 cups Eggplant, peeled, diced 2 TBSP Basil, chiffonade cut 1 TBSP Italian Parsley, chopped 2 TBSP Parmesan Cheese, shredded 3/4 tsp Kosher Salt Directions: Bring water to a boil in a medium pot over high heat. Add orzo and boil uncovered for approximately 8-10 minutes or until al dente. Drain well, then rinse under cold running water to stop the cooking and prevent sticking. Heat oil in a skillet over medium heat. Add garlic and cook for 30-60 seconds, being careful not to burn. Add the eggplant and cook for an additional 5-10 minutes or until tender. Fold in orzo then add basil, parsley, parmesan and salt. Stir to combine and continue cooking until cheese has melted. Serving Size: 1/2 cup Nutritional Information: Per serving: 170 calories, 7 g fat, 1 g saturated fat, 190 mg sodium, 22 g carbohydrates, 0 g sugar, 2 g fiber, 5 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSide DishesGreekHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/335/barley-lemon-dill-feta-saladFri, 06 Mar 2026 22:50:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ac0d33d3-1670-4391-9e64-b7021803cb1fBCBSIL Connect TeamIngredients: Makes 8 Servings 3/4 cup Barley 2 1/2 cups Water 1 1/2 TBSP Lemon Juice 1 1/2 TBSP Extra Virgin Olive Oil 1/8 tsp Kosher Salt 1/4 tsp Black Pepper 1/3 cup Dill Weed, chopped 2/3 cup Roma Tomatoes, chopped 1/4 cup Feta Cheese, crumbled Directions: Place barley and water in a medium saucepan and bring to a boil over high heat. Reduce heat to low, cover and cook for about 45 minutes or until barley is tender and most of the liquid is absorbed. Fluff with a fork and set aside. In a large mixing bowl, whisk together lemon juice, olive oil, salt and pepper. Add barley, dill, tomatoes and feta to mixing bowl and toss together. Serving Size: 1/2 cup Nutritional Information: Per serving: 100 calories, 4 g fat, 1 g saturated fat, 95 mg sodium, 15 g carbohydrates, 0 g sugar, 2 g fiber, 2 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSalad and Salad DressingsSide DishesGreekHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/334/tzatziki-sauceFri, 06 Mar 2026 22:45:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:7aff12d2-11f1-4df0-82d2-5513edf3af18BCBSIL Connect TeamIngredients: Makes 20 Servings 2 1/2 cups Cucumber, seeded, finely chopped 3 cups Plain Yogurt 1/4 cup White Wine Vinegar 2 TBSP Dill Weed, chopped 2 TBSP Mint, chopped 1 tsp Kosher Salt 2 TBSP Canola Oil 2 tsp Garlic Cloves, minced Directions: In a mixing bowl, combine cucumber, yogurt, vinegar, dill, mint, salt, oil and garlic. Mix until smooth. Chef Tip: If you don’t have fresh herbs, substitute with dried herbs using one-third the amount. For example, in this recipe, replace 2 tablespoons of fresh herbs with 2 teaspoons of dried herbs. Serving Size: 1/4 cup Nutritional Information: Per serving: 30 calories, 1.5 g fat, 0 g saturated fat, 120 mg sodium, 3 g carbohydrates, 0 g sugar, 0 g fiber, 2 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSalad and Salad DressingsGreekHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/332/soba-noodle-salad-greens-sesame-soy-tofu-with-carrot-ginger-miso-dressingMon, 16 Feb 2026 14:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:2efdb252-e92a-4218-b9f7-8a7d1b1e210dBridgettIngredients: Makes 1 serving Soba Noodle Salad 1/2 cup Soba Noodles, cooked 1 each Baby Bok Choy, steamed 1 fl oz Carrot Ginger Miso Dressing 3 oz Sesame Soy Tofu 2 cups Napa Cabbage, shredded 1/4 cup Carrots, shredded 1/4 cup Cucumbers, diced 1/4 cup Daikon Radish, shredded 1/2 cup Snow Peas, halved 1 tsp Sesame Seeds 1 TBSP Cilantro, chopped 2 TBSP Wasabi Peas Carrot Ginger Miso Dressing (yields 2 cups) 1/3 cup Carrots, sliced 1 1/2 TBSP Rice Wine Vinegar 3/4 tsp White Miso Paste 1 tsp Fresh Ginger, grated 2 tsp Yellow Onion, chopped 1/8 tsp Salt 3 TBSP Canola Oil Sesame Soy Tofu (yields 5 oz) 1 tsp Ketchup 1/8 tsp Tabasco Sauce 1 TBSP Low Sodium Soy Sauce 1/2 tsp Garlic Cloves, minced 2 tsp Maple Syrup 1 tsp White Vinegar 1/2 tsp Black Pepper, ground 6 oz Extra Firm Tofu 1/2 tsp Sesame Seeds Directions: Prepare soba noodles according to package instructions. Set aside. Quarter bok choy, keeping base intact. Steam in basket over simmering water, covered, 2 min or until tender. Prepare Carrot Ginger Miso Dressing: Combine carrots, vinegar, miso, ginger, onion, and salt in a blender. Puree until smooth. Continue to blend while streaming in canola oil until dressing is emulsified. Strain dressing through a strainer to ensure dressing is smooth, removing any large lumps. Store in refrigerator. Prepare Sesame Soy Tofu: Whisk together marinade ingredients until combined. Set aside. Drain tofu; press between paper towels to remove excess moisture. Cut tofu into 1" cubes. Add to marinade and let sit for 1 hour. Drain tofu from marinade (should be about 40% of the marinade left over). Sprinkle baking sheet with sesame oil. Spread marinated tofu onto pan. Do not overcrowd tofu, should have space on all sides. Bake in oven until golden brown, about 25-30 mins. Toss together salad with listed ingredients above and serve. Serving Size: Service size: 1 Salad Nutritional Information: 360 calories, 20 g fat, 2 g saturated fat, 420 mg sodium, 40 g carbohydrate, 9 g sugar, 8 g fiber, 17 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeVegetarianRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh fiberSalad and Salad Dressingshttps://connect.bcbsil.com/nutrition/w/recipe-book/333/soy-sesame-marinated-cucumber-saladFri, 13 Feb 2026 23:08:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cff96a87-239a-4fed-8a85-cb7734830be7BCBSIL Connect TeamIngredients: Makes 8 Serving 3 TBSP Rice Vinegar 1 tsp Sugar 1 tsp Hot Chili Oil 1 tsp Sesame Oil 1 tsp Garlic Cloves, minced 3 TBSP Low Sodium Soy Sauce 2 Cucumbers, sliced 1/4 cup Cilantro, chopped 1 tsp Black Sesame Seeds 1 TBSP Green Onions, chopped Directions: In a bowl, whisk together rice vinegar, sugar, chili oil, sesame oil, garlic, and soy sauce. Toss sliced cucumbers with soy dressing. Garnish with cilantro, scallions, and sesame seeds before serving. Serving size: 1/2 cup of salad Nutritional Information: Calories: 30, Total Fat: 2g, Sat Fat: 0g, Sodium: 170mg, Carbs: 3g, Protein: 1g, Sugar: 2g, Fiber: 1g Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSalad and Salad DressingsAppetizerSide DishesHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/331/miso-marinated-salmonFri, 13 Feb 2026 22:44:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ea9af925-b1a2-46d5-af10-c4e43f012f9cBCBSIL Connect TeamIngredients: Makes 1 serving 6 oz Salmon, fresh 1/8 tsp Salt Cooking Oil Spray 1/8 tsp Black Pepper, ground 1 1/2 TBSP FLIK Miso Ginger Marinade Miso Ginger Marinade (Makes 10 fluid ounces) 3 TBSP Mirin (Sweet Rice Wine) 1 TBSP White Miso Paste 1 TBSP Low Sodium Soy Sauce 1 TBSP Sugar 3 TBSP Canola Oil 3 TBSP Lemon Juice Directions: Blend or whisk together ingredients for miso ginger marinade. Toss salmon with miso ginger marinade. Allow to marinate for at least 1 hour. Sprinkle salmon evenly with salt and pepper. Spray pan or grill with cooking oil spray. Sear or grill to desired doneness. Serving Size: Service size: 1 Salmon filet with 1 1/2 TBSP of Miso Ginger Marinade Nutritional Information: 290 calories, 20 g fat, 3 g saturated fat, 375 mg sodium, 4 g carbohydrate, 3 g sugar, 0 g fiber, 25 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-bookThu, 29 Jan 2026 21:54:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:77202e05-c94d-4030-98fb-ea929fdba633BridgettWelcome to the Blue Cross and Blue Shield of Illinois digital recipe book , your ultimate nutrition source for delicious recipes, helpful cooking and nutrition tips and even the opportunity to "ask the dietitian" nutrition questions! All of our recipes presented in this book follow the 2025-2030 Food and Nutrition Guidelines for Americans. To make this easier for you, there are three categories to assist with your recipe search: Health Considerations Meal Type World Cuisine (Italian, Mexican, etc.) We hope that you enjoy your time using our cookbook. Feel free to share your finished dish with us here, on Facebook . Happy cooking! Health Considerations Diabetes/prediabetes - Carb Conscious High blood pressure - Sodium Conscious Heart Disease - Heart conscious General Healthy - Health Conscious High Fiber Meal Type Appetizers/snacks Beverages Breakfast/brunch Desserts Entrees Salads Side dishes Soups Vegetarian World Cuisine African American Asian French Greek Italian Latin AmericanRecipe bookhttps://connect.bcbsil.com/nutrition/w/recipe-book/172/apricot-bbq-glazed-shrimpTue, 27 Jan 2026 15:11:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:98437e2d-be16-48ba-89a8-694f5ea2e173BCBSIL Connect TeamIngredients: Makes 8 servings 1/4 cup water 1/4 cup fresh lime juice 1/4 cup orange juice 1/4 cup diced spanish onion 1/3 cup dried apricots 2 tablespoons light brown sugar 1/4 teaspoon minced jalapeno 3/4 teaspoon minced garlic 1 1/4 teaspoons malt vinegar 3/4 teaspoon worcestershire sauce 1/8 teaspoon tabasco 1/8 teaspoon salt 48 jumbo 21/25 shrimp, raw Directions: In a medium saucepan over medium-high heat, combine all ingredients except shrimp. Bring to a boil then lower heat to a simmer and cook 20 minutes. Remove from heat and puree until consistency is smooth. Brush shrimp with Apricot BBQ Sauce. Grill the shrimp over medium heat until cooked through, about 5 minutes. Serving Size: Service size: 6 Shrimp Nutritional Information: 120 calories, 2 g fat, 0 g saturated fat, 385 mg sodium, 10 g carbohydrate, 8 g sugar, <1 g fiber, 15 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousAppetizerHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/80/white-chocolate-oatmeal-scotchesTue, 27 Jan 2026 15:10:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:abfa9736-3346-4936-8074-efa213340d4eBCBSIL Connect TeamIngredients: Makes 18 cookies 3/4 cups flour 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1/4 cup brown sugar 1/4 cup granulated sugar 1/4 cup white chocolate chips 1/4 cup butterscotch chips 1 1/4 cups rolled oats 3/4 cup unsweetened applesauce 1 TBSP canola oil 2 TBSP liquid egg whites Directions: Preheat oven to 325 degrees F. Coat a baking sheet with cooking spray or line with parchment paper. In a large bowl, whisk together applesauce, oil, and egg whites. Using a wooden spoon, add all the ingredients from the jar and mix well. Use a 2-ounce dipper or ¼ cup scoop to drop cookie dough onto prepared baking sheet. Bake for 14 minutes or until golden brown. Serving Size: One cookie. Nutritional Information: Per cookie: 100 calories, 2.5 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 18 g carbohydrate, 1 g fiber, 10 g sugar, 2 g protein Recipe Source: Recipe provided b y FLIK Hospitality GroupDessertRecipe bookAmericanGeneral Healthy - Health Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/306/revved-up-mixed-berry-oatmeal-barTue, 27 Jan 2026 15:09:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5ee7b868-dc79-4e6d-b0c0-80870eacb776BCBSIL Connect TeamIngredients: Makes 12 servings 1 cup Fresh/Frozen Strawberries 1 cup Fresh/Frozen Blueberries 1 cup Fresh/Frozen Raspberries 1 1/2 tsp Lemon Juice 1 1/2 tsp Honey 1/2 tsp Vanilla Extract 1 TBSP Cornstarch 1 TBSP Water 1/3 Cup Canola Oil 1/2 cup Apple Juice 2 1/4 cup Rolled Oats 2 1/4 cup Whole Wheat Flour 1 1/2 cup Light Brown Sugar 1/2 tsp Kosher Salt 1/2 tsp Baking Soda Cooking Spray Directions: Mix the cornstarch and water to make a slurry. Set aside. Reserve 1/2 cup blueberries, 1/2 cup raspberries aside. In a small sauce pot, cook remaining berries over medium heat. Add lemon juice, vanilla, honey and simmer for 5 minutes. Whisk in cornstarch slurry and continue to simmer for 2 more minutes. Strain in fine mesh colander to any remove seeds and allow to cool. Preheat oven to 325°F. Spray pan with cooking spray. In a large mixing bowl combine oats, flour, brown sugar, salt and baking soda until all lumps are removed. Drizzle oil and apple juice over oat mixture and combine until evenly moistened and crumbly. Set aside 1/2 cup of mixture for topping. Press oat mixture (minus 1/2 cup reserved) evenly into prepared pan and then spread berry mixture over crust. Sprinkle with remaining raspberries, blueberries, and oat topping. Bake for 20 minutes or until golden brown. Let cool and then cut into 12 equal portions. Serving Size: One each Nutritional Information: Per serving: Cal: 325, Total Fat: 8g, Sat Fat: 1g, Trans Fat: 0g, Sodium: 160mg, Carbs: 59g, Dietary Fiber 6g; Sugar 32g; Protein: 5g Recipe Source: Recipe provided b y FLIK Hospitality GroupVegetarianDessertRecipe bookAmericanGeneral Healthy - Health ConsciousHigh blood pressure - Sodium Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/271/quinoa-sugar-cookiesTue, 27 Jan 2026 15:08:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:c37c01ff-a775-4cc5-8ef2-6ff05fa471f3BCBSIL Connect TeamIngredients: Makes 21 servings 4 1/2 oz Quinoa, dry (2 cups cooked) 1/2 cup Canola 1/2 cup Light Brown Sugar 1/2 tsp Vanilla Extract 1 large Egg 2 TBSP Orange Zest 2 cup All Purpose Flour 1/4 tsp Salt 2 tsp Baking Powder Directions: Rinse quinoa under water until water runs clear. Bring water to a boil and stir in quinoa. Simmer 12 - 15 minutes. Chill. In a bowl, whisk together oil, brown sugar, vanilla, egg and orange zest. In a separate bowl, whisk together flour, salt, baking powder, and quinoa until evenly mixed. Add wet ingredients to dry. Mix until combined then use hands to work into a dough. Portion dough into 1 oz. cookies and place on a parchment lined sheet tray. Bake in a 325°F oven until golden brown, about 12 - 15 minutes. Serving Size: 1 cookie Nutritional Information: Cal: 140; Total Fat: 6g; Sat Fat: 0.5g; Trans Fat: 0g; Sodium 75mg; Carbs: 18g; Protein: 1g; Sugar: 5g; Fiber: 2g0p Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianDessertRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/238/quinoa-mango-coconut-greek-yogurt-parfaitTue, 27 Jan 2026 15:07:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:b8fa1c6a-f9eb-438d-891f-b6afae9e4f4eBCBSIL Connect TeamIngredients: Makes 1 serving 1 cup cooked quinoa, chilled 1/3 cup plain soy milk 1/4 tsp vanilla extract 1/4 cup plain nonfat Greek yogurt 1/4 cup diced mango 1 TBSP shredded coconut Directions: In a small bowl, stir together cooked quinoa, soy milk, and vanilla extract. Top with plain Greek yogurt. Sprinkle with mango and garnish with coconut. Serving Size: 1 parfait Nutritional Information: Cal: 360; Total Fat: 8g; Sat Fat: 3g; Sodium 115mg; Carbs: 54g; Sugar: 9g: Protein: 18g; Fiber: 5.5g Recipe Source: Recipe provided by FLIK Hospitality GroupDessertRecipe bookAmericanGeneral Healthy - Health ConsciousBreakfastHigh fiberHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/274/orange-pistachio-cookiesTue, 27 Jan 2026 15:06:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:9c5b5589-58c5-413a-a6b3-07621c8dd17aBCBSIL Connect TeamIngredients: Makes 25 servings 3/4 cup Granulated Sugar 1/2 cup Extra Virgin Olive Oil 2 each Eggs 2 tsp Orange Zest 2 TBSP Orange Juice 1/3 cup Pistachio Nuts 1/3 cup Cranberries, dried 2 cup All Purpose Flour 1/4 tsp Baking Powder 1/8 tsp Salt Directions: In the bowl of a stand mixer fitted with a paddle attachment, cream together sugar and olive oil. Add eggs one at a time until incorporated. Stir in orange zest and juice. Chop pistachios and cranberries. In a separate bowl, whisk together flour, baking powder, salt, pistachios and cranberries. Add dry ingredients to wet and mix just until combined. Portion dough into 1 oz. cookies and place on a parchment lined cookie tray. Bake until 325 o F oven for 12 14 minutes. Serving Size: 1 cookie Nutritional Information: Cal: 120; Total Fat: 6g; Sat Fat: 1g; Trans Fat: 0g; Sodium 20mg; Carbs: 16g; Protein: 2g; Sugar: 8g Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianDessertRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/230/pumpkin-chocolate-chip-cookiesTue, 27 Jan 2026 15:06:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:a41223aa-09c2-422a-9911-98a11f34f589BCBSIL Connect TeamIngredients: Makes 23 cookies 1 1/2 cups All Purpose Flour 1/4 tsp Baking Powder 1/2 tsp Baking Soda 1/2 tsp Salt 1/2 tsp Pumpkin Pie Spice 1/4 cup Semi Sweet Chocolate Chips, mini 1 cup Canned Pumpkin Puree 1 TBSP Canola Oil 1 each Whole Eggs 1 tsp Vanilla Extract 1/2 cup White Sugar Directions: In a bowl, stir together flour, baking powder, baking soda, salt, pumpkin spice and chocolate chips. In a second bowl, whisk together pumpkin, oil, egg, vanilla and sugar until evenly combined. Stir wet ingredients into dry just until evenly mixed (dough will be thick). Scoop 1 oz. wt. cookies onto a parchment lined baking tray. Flatten cookies w/ a spatula. Bake in a 300F oven until cookies have a crust but still spring to the touch, about 12-15 minutes. Cool completely. NOTE: If pumpkin pie spice is unavailable, use a blend of the following ground spices: cinnamon, ginger, nutmeg and allspice. Additionally ensure pumpkin puree does not have added ingredients. Serving Size: One cookie. Nutritional Information: Per cookie: Cal: 70; Protein: 1g; Carbs: 13g; Fiber: 1g; Sugar: 6g; Total Fat: 2g; Sat Fat: 0.5g; Sodium: 80mg Recipe Source: Recipe provide d by FLIK Hospitality GroupDessertRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/307/no-bake-cranberry-pear-tartTue, 27 Jan 2026 15:05:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:6fdd2fad-229d-4d43-ad1e-72339d3308afBCBSIL Connect TeamIngredients: Makes 8 servings Crust 2 1/2 cups Walnuts or Pecans, Toasted 1 cup Medjool Dates, Pitted 1/2 tsp Cinnamon Salt, to taste Filling 3 Pears, thinly sliced 1/4 tsp Cinnamon and Nutmeg 1/2 cup Maple Syrup 1/4 cup 100% Apple Juice 1/4 cup Dried Cranberries Directions: For the crust, combine the walnuts/pecans, dates, cinnamon, and salt in a food processor until mixture is combined, but not smooth. Press mixture into the bottom of a 9–inch non-stick pan. Refrigerate as you begin the filling. For the filling, place pears, cinnamon, nutmeg, maple syrup, apple juice, and cranberries in a saucepan over medium-high heat. Sautee until soft (approximately 10 minutes) Spread filling into crust. Refrigerate until ready to serve (good warm or cold!) Serving Size: One eighth of 9-inch pan Nutritional Information: Per serving: Cal: 430, Total Fat: 26g, Sat Fat: 3g, Trans Fat: 0g, Sodium: 55mg, Carbs: 49g, Dietary Fiber 4g; Sugar 37g; Protein: 5g Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianDessertRecipe bookAmericanGeneral Healthy - Health ConsciousHigh fiberHigh blood pressure - Sodium Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/192/matcha-macarons-raspberry-cream-cheese-fillingTue, 27 Jan 2026 15:04:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5e3f49d1-129d-481c-9429-30c21aeeca0cBCBSIL Connect TeamIngredients: Makes 21 servings 3 ounces fresh raspberries 8 ounces Neufchatel cream cheese 2 1/4 cups powdered sugar, divided 6 egg whites 1 1/2 cups granulated sugar 3 teaspoons unsweetened matcha powder, divided 6 ounces almond flour Directions: Press raspberries through a fine mesh strainer. Discard seeds from strainer and set raspberry puree aside. Allow cream cheese to come to room temperature. In a bowl, stir cream cheese until smooth and softened. Add raspberry puree and 1/4 cup powdered sugar until evenly mixed. If piping filling, place cream cheese filling in a piping bag and chill. Place egg whites in a large bowl. Whip with stand or hand mixer until peaks begin to form. Add 3/4 cup of the granulated sugar to mixing bowl and continue mixing until stiff peaks form. Add remaining granulated sugar and continue mixing until mixture is shiny. Sift together 2 teaspoons matcha powder, almond flour, and remaining 2 cups powdered sugar. Add almond flour mixture to egg whites. Using a rubber spatula, fold mixture for 1 minute; incorporating the dry ingredients and just slightly deflating egg whites. Place mixture in a piping bag. Cut 1/2" wide hole in the bottom of the bag. To make cookies, trace 1 ½ inch diameter circles onto parchment paper for easy piping. Spray parchment with nonstick cooking spray. Pipe cookies into circles leaving ½ inch between cookies. Tap completed tray a few times on the counter to rid excess air bubbles. Bake cookies in 275°F oven for 7 minutes. Rotate sheet trays and bake an additional 7 minutes, or until cookies are set. Allow cookies to cool and harden. Spoon or pipe ½ tbsp room temperature cream cheese filling between two cookies making a “sandwich”. Using a sifter, garnish cookies with remaining 1 tsp matcha powder. Serving Size: 2 Macarons Nutritional Information: Per 2 Macarons as 1 serving: 190 calories, 5 g fat, 1 g saturated fat, 50 mg sodium, 30 g carbohydrates, 27 g sugar, 1 g fiber, 4 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupDessertRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousFrenchHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/85/maple-walnut-cakeTue, 27 Jan 2026 15:03:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:8ac8d66a-4adc-4850-9658-7b91b5f468d6BCBSIL Connect TeamIngredients: Makes 12 servings 2 tbsp +5 fl. oz 100% maple syrup 3 tsp apple cider vinegar 3/4 cup powdered sugar 1/4 cup boiling water 2 1/2 oz dates 1/4 cup Walnut, chopped 3/4 tsp baking soda 1/4 tsp salt 1 cup whole wheat flour 3/4 cup all purpose flour 2 TBSP orange zest 1 egg beaten 1/4 cup canola oil 2 TBSP butter unsalted 1 TBSP Pure vanilla extract 2 sprays of cooking spray Directions: To prepare glaze, combine 2 tbsp. maple syrup, apple cider vinegar, and powdered sugar. Glaze should be sauce consistency. Loosen with water by the teaspoon if needed. Set aside. In a separate bowl, pour boiling water over dates. Cover with plastic wrap and allow to sit at room temperature. Spray a spring form pan with pan spray. Set aside. In a food processor, pulse whole wheat flour, all purpose flour, walnuts, baking soda and salt until walnuts are completely ground and the mixture is course. Transfer to a bowl. Puree the dates with their soaked water until smooth. Add egg, 5 fl oz. maple syrup, oil butter, vinegar, and vanilla. Puree just until smooth. Add wet ingredients to dry ingredients. Stir until smooth. Bake the cake in a 325 degree oven for 30-35 minutes or until cooked through. Allow to cool. Remove from spring form pan. Pour glaze over cake and cut cake into 12 pieces. Sprinkle orange zest over glaze and serve. Serving Size: One serving: 1 slice (2.6 oz wt) Nutritional Information: (per serving): 245 cal; 9g total fat; 2g sat fat; 39g carb; 3g pro; 2g fiber; 130mg sodium Recipe Source: Recipe provided by F LIK Hospitality GroupDessertRecipe bookAmericanGeneral Healthy - Health Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/304/matcha-greek-yogurt-panna-cotta-mixed-berry-chia-jam-parfaitTue, 27 Jan 2026 15:03:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:358b4f1a-6f48-4dd2-969c-72e3bcc65d1dBCBSIL Connect TeamIngredients: Makes 9 servings Panna Cotta 1 TBSP, 2 tsp Gelatin 1/2 cup Whole Milk 1 TBSP, 2 tsp Matcha Powder 2 cups Whole Milk 1/4 cup Honey 1 Qt Nonfat Vanilla Greek Yogurt Mixed Berry Jam (1 cup) 1/4 cup Water 3/4 cup Blueberries 1 1/2 tsp Lemon Zest 2 TBSP Lemon Juice 3 TBSP Maple Syrup 3/4 cup Raspberries 3/4 cup Strawberries 2 TBSP Chia Seeds Directions: To make the mixed berry chia jam, combine water, blueberries, lemon zest, lemon juice, maple syrup, raspberries and strawberries in a pot. Cook over medium heat until berries let out their juices. Puree fruit with immersion blender. Add chia seeds to jam and return to heat. Simmer for 1 minute or just until chia seeds have softened. Chill, allow to thicken. Whisk gelatin into ½ cup milk. Allow mixture to sit at room temp for 10 minutes. Combine matcha, honey and 2 cups milk in a pot. Bring up to a light simmer. Remove pot from the heat. If there are still lumps of matcha powder, blend mixture slightly with an immersion blender. Whisk yogurt into milk/gelatin mixture. Combine yogurt mixture into hot matcha mix. Set out 9 fl. oz. cups or small bowls. Portion 6 fl. oz. of matcha yogurt mixture into each cup. Cover cups with plastic wrap and allow panna cotta to set up in the refrigerator for 2 hours or until firm and chilled. Once set, top each panna cotta with 2 TBSP of mixed berry jam. Serving Size: 9 dessert dishes Nutritional Information: Per serving: 200 calories, 3 g fat, 1.5 g saturated fat, 0 g cholesterol, 70 mg sodium, 31 g carbohydrates, 3 g fiber, 28 g sugar, 12 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianDessertRecipe bookGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousAppetizerGreekHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/227/greek-yogurt-panna-cotta-with-strawberry-basilTue, 27 Jan 2026 15:01:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:59dc7002-da32-4e65-8640-162e0ec191eeBCBSIL Connect TeamIngredients: Makes 9 servings 5 teaspoons plain gelatin mix 2-1/2 cups whole milk, divided 1/4 cup honey 4 cups nonfat vanilla Greek yogurt 2-1/4 cups diced strawberries 2 tablespoons sugar 3 tablespoons chopped fresh basil Directions: In a small bowl, whisk gelatin in 1/2 cup milk. Allow mixture to sit at room temperature for 10 minutes. In a medium saucepan, combine honey and remaining 2 cups of milk and place over medium-low heat. Bring to a simmer. Whisk milk and gelatin mixture into the simmering milk and honey. Whisk in Greek yogurt. Divide panna cotta mixture evenly among 9 small 1-cup dishes. Each dish will have about 3/4 cup panna cotta. Cover dishes with plastic wrap and refrigerate about two hours until firm and chilled. Prior to serving, toss strawberries, sugar, and basil together in a small bowl. Top each panna cotta dish with about 1/4 cup strawberry mixture. Serving Size: 3/4 cup in 9 dessert dishes Nutritional Information: Per serving: 170 calories, 2.5 g fat, 1.5 g saturated fat, 5 mg cholesterol, 70 mg sodium, 25 g carbohydrates, 1 g fiber, 24 g sugar, 13 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupDessertRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousBreakfastHigh blood pressure - Sodium ConsciousGreekHeart Disease - Heart Conscious