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Cristina Dupre's Healthy Recipes

Cristina’s Ketchup Recipe:

2 Tablespoons Extra Virgin Olive Oil

6 Scallions (Cleaned, only the white part, not the green)

5 Ripe Tomatoes

Salt and pepper to taste and any other spices you’d like

In a nonstick pan, warm 2 tablespoons of extra virgin olive oil. Take the 6 scallions (white part) and chop into small pieces and add to warm oil. Let caramelize without burning on low heat. In a separate pot, boil enough water to cover your 5 tomatoes. Add tomatoes once water is boiling. Within 2 to 3 minutes, tomatoes will be ready to peel and seed. Chop into small pieces and add to the caramelized scallions. At this time, you can add the salt, pepper, and spices if you wish. Let this cook over low heat until it becomes the consistency of ketchup or desired consistency. If you prefer to have a smoother ketchup, you can use your blender to reach that consistency.

You can multiply this recipe if you wish.

If you do not have scallions, you may substitute sweet onions. If you do not have ripe tomatoes, you can substitute peeled canned tomatoes as long as it does not have citric acid. Drain and seed canned tomatoes.

Cristina’s Cocktail Sauce

2 cups Cristina's ketchup

1 teaspoon Worcestershire sauce

1 teaspoon lemon juice

Zest from half a lemon

2 tablespoons fresh horseradish

Protein Dip Recipe:

1 Pound Ground Turkey

½ Cup Original Cream Cheese

1 Cup Salsa (More or less to taste) - Any Heat Level. Make sure no starch or sugar.

Salt and pepper to taste and any other spices you’d like

In a nonstick pan, cook ground turkey and break down. Drain any fat. While still on the heat, mix in cream cheese until totally blended into meat. Add salsa. Add salt and pepper to taste. Serve as a dip with cut fresh veggies.

You can substitute a different meat if you wish, as long as your drain the fat out.

Smoothie Recipe:

1 Cup Unsweetened Almond Milk

2 Tablespoons of PB2 (Peanut Powder which has the fat removed and can be found at BIG Y)

Ice Cubes

Place all ingredients in blender and blend until smooth.

*This is a treat to have occasionally and the PB2 is not to be used as a substitute for protein.

Turnip Hash Recipe:

2 Cups of Peeled & Grated Turnip

2-4 Scallions or 1 Cup of Chopped Onions

3 Tablespoons of Butter

Wrap grated turnip in a thin dishtowel and wring out as much excess liquid as possible.

In skillet over medium heat, melt butter and then add turnip and scallions or onions, mixing well to coat the turnip in the butter. Cook 10-15 minutes, until turnip is nicely browned, stirring occasionally.

*Be sure to eat with a protein.

Spanish Spaghetti Squash with Olives Recipe:

8 Ounces or More Spaghetti Squash

1 Tablespoon Olive Oil

2 Cups Chopped Onion

2 Teaspoons Minced Garlic

1 Teaspoon Dried Oregano

1/2 Teaspoon Celery Salt

1/4 Teaspoon Crushed Red Pepper

1/4 Teaspoon Freshly Ground Black Pepper

1/4 Teaspoon Crushed Saffron Threads (Optional)

8 Ounces Extra-Lean Ground Beef

1 2/3 Cups Lower Sodium Marinara Sauce (No Preservatives)

2 Ounces (About 1/2 Cup) Pimiento-Stuffed Olives, Sliced

1/4 Cup Dry Sherry

1 Tablespoon Capers

1/4 Cup Chopped Fresh Parsley, Divided

Cook spaghetti squash separately.

Heat a large skillet over medium-high heat, adding oil to pan; swirl to coat. Add onion and sauté 4 minutes or until tender. Add garlic, sauté 1 minute. Next, stir in oregano, celery salt, red pepper, black pepper and saffron if desired. Add ground beef; cook 5 minutes or until beef is browned, stirring to crumble. Stir in marinara sauce, olives, dry sherry, capers and 3 tablespoons of parsley. Bring to a boil. Reduce heat and simmer 15 minutes. Add spaghetti squash to mixture. Cook 2 minutes or until thoroughly heated. Sprinkle with remaining parsley.

Beef & Butternut Squash Stew

3 Tablespoons Olive Oil

1 Small Onion

2 Cloves Garlic

1 Tablespoon Fresh Rosemary Minced or 1 Teaspoon Dried

1 Tablespoon Fresh Thyme Chopped or 1 Teaspoon Dried

2+ LBS Beef Stew Meat Cut Into 2 Inch Cubes

1 LB Butternut Squash Cut Into 2 Inch Cubes

1/4 Cup Sun Dried Tomatoes

4 Tablespoons Tomato Paste

3-4 Cups Beef Broth (Homemade)

In a large soup pot, heat olive oil on medium heat. Add onions, garlic, rosemary, thyme and saute until onions are tender. Turn up the heat, add the beef and cook until the meat is browned. Add squash, sun dried tomatoes and tomato paste. Stir to combine. Next add the broth. Be sure to add enough broth so that the beef and squash are completely covered and stir to combine. Bring to a boil over high heat and then reduce to a simmer. Cover and allow to cook for 1-1 1/2 hours. Add salt and pepper to taste.

*The squash and tomato paste will act as natural thickeners.

Wellness Dinner at Squire's Bistro in Agawam: Parmesan Chicken Breast

6 oz Chicken Breast

Soak chicken breast in olive oil and cover with finely grated fresh Parmesan cheese(unprocessed, 1/2 cup) and basil (5 leaves, chopped)

Bake for 15 minutes at 350 degrees. Remove from oven and finish chicken with a piece of fresh mozzarella and cover with marinara sauce. Put chicken back in the oven and bake for 10 more minutes at 350 degrees.

Vegetable Nest (In Place of Pasta)

Shred or thinly slice vegetables: zucchini, carrots, squash, cucumbers, celery and fresh scallions.

Soak vegetables in lemon juice (freshly squeezed lemon) and basil and salt and pepper to taste. Soak for 2 hours at room temperature. Strain vegetables, drizzle with olive oil, and serve under chicken.

You can also stir fry your vegetables.

Cauliflower Pizza Crust

4 Cups Raw Cauliflower Rice (About 1 Medium Sized Head of Cauliflower)

1 Egg Beaten

1/3 Cup of Fresh Parmesan Cheese

1 Teaspoon Dried Oregano

Pinch of Salt

Preheat oven to 400*. To make the cauliflower rice, pulse batches of raw cauliflower florets in a food processor until a rice-like texture is achieved. Steam the cauliflower rice until tender or cook in microwave until tender. In a large bowl, mix up your cooked cauliflower rice, beaten egg, Parmesan cheese and spices. You want it mixed very well so don't be afraid to use your hands. It won't be like any pizza dough you've ever worked with but it will hold together. Press the dough onto a baking sheet lined with parchment paper. Keep the dough about 1/3 " thick and make the edges slightly higher for the crust. Bake for 35-40 minutes at 400*. The crust should be golden brown and firm when finished. Add your sauce, cheese and meat and return the pizza to the oven. Cook at 400* for an additional 5-10 minutes, just until the cheese is hot and bubbly. Slice and serve.

Cristina’s Tomato Sauce with Meat

3 – 24oz can of organic tomatoes or san marsane without citric acid and salt

3 or 4 beef ribs, cut

2 pork chops

3 tbsp olive oil

1 small onion or the white part of three scallions

1 carrot, cleaned, cut in half.

1 celery stalk, cleaned, cut in half

Salt and Pepper

Do not use an aluminum pot. Use nonstick or porcelain.

Blend tomatoes in blender. Sauté onion or scallion, carrot, celery with olive oil on low heat to caramelize them. Remove from pot and set aside. Using the same pan, cook the meat both sides until well done. Add the tomatoes, vegetables that have been set aside, and salt and pepper to the pot. Let sauce simmer for hours until it reaches the texture you want and until the meat separates from the bone. With a slotted spoon - remove bones, meat, and vegetables. Skim the fat off the top. You now have a clean sauce.

Cristina’s Meatballs Without Bread

1 lb. ground beef (leanest you can find)

1/2 lb. ground veal

1/2 lb. ground pork

2 eggs, lightly beaten

½ cup grated Parmigiano-Reggiano cheese

½ cup grated Pecorino cheese (If you cannot find or do not have, you can use 1 cup Parmigiano-Reggiano instead)

1/4 cup finely chopped fresh flat-leaf parsley

1 garlic clove, minced (optional)

Salt and Pepper to taste

1 tbsp water

Optional: 2 small zucchini grated. Do not use the tbsp of water if you use the zucchini.

Cristina’s sauce (made ahead of time)

Preheat oven to 375 degrees.

In a large bowl, combine the beef, veal, pork, eggs, cheese, parsley, garlic, salt and a few grinds of pepper. Add the zucchini to the meat mixture and mix gently until combined.

Rinse your hands with water but do not dry them. Shape the meat into 2-inch balls, rolling them lightly between your moistened palms.

In a 13x9 inch pan with sides, add enough boiling water to go halfway up the meatballs. Drop meatballs in. The water will keep the meatballs with a soft consistency. Bake in oven no more than 7 to 10 minutes until the outside is cooked and the inside is still a little red. All the fat will go into the water. Drop the meatballs into the sauce made ahead of time and let cook for 45 minutes to 1 hour.

You can freeze the meatballs but please freeze them separately from the sauce.

Cristina’s Chicken and Beef Broth

Beef Bones

1 Chicken (raw chicken, well washed)

3 Carrots

3 Celery Stalks with Leaves

4 Scallions (Remove green)

Fresh tomatoes (Cut and deseed) or canned tomatoes (with no seeds and no citric acid)

Fill a big pot with cold water. Wash all meat and add to water. Bring to a boil. Begin to skim the fat and waste off the top when you see it. Simmer and skim until there is no more fat and waste. Clean carrots, celery, scallions, and tomatoes and add to broth. Let simmer for hours until bones separate from meat. Use tongs to remove bones and a strainer to remove vegetables from broth. Let cool and skim off the excess fat when it is cold.

To Make Soup:

Add meat (ground turkey, pork, beef, or chicken – cooked and grease drained)

Add vegetables (such as zucchini, green beans, carrots, escarole, spinach, kale)

Use equal amount of meat and vegetables and cut small.


Olive oil to coat bottom of pan

10 eggs whites and 3 yolks, beaten

½ cup Cristina’s ketchup

1.5 cups Applegate ham or Apple turkey bacon, cut into pieces

1.5 cups vegetables of choice cooked (asparagus, broccoli, except for kale or spinach 1/2 cup cooked)

3 stems of parsley leaves, finely chopped

1 tbsp freshly grated parmigiano-reggiano

¼ cup fresh mozzarella or 1 medium mozzarella, cut into pieces

salt to taste

pepper to taste


Preheat the oven to 300°F.

In a large bowl, beat the eggs together with the salt and pepper or put in mixer. Set aside.

In a large oven safe non-stick pan over medium-high heat, add the oil.

Pour the egg mixture into the skillet. Drop Cristina’s ketchup in and mix around. Sprinkle the parmigiano-reggiano and the chopped parsley into the mixture. Add meat and add vegetables. Turn off the heat and stir the ingredients to combine. Bake for about 20-25 minutes or until the eggs are set and not runny. Top with pieces of mozzarella and set oven to broil 400°F until mozzarella is melted. Serve directly from the skillet or slice and store for leftovers.

* You can also pour the mixture into muffin cups for individual servings.

Cristina's "Best Meal"

Your Choice – Zucchini, Eggplant (Peeled), or Mushroom (Cleaned)

Your choice – Prosciutto, Applegate ham, shaved steak, any flat meat

2 thin tomato slices

Slice of fresh mozzarella

Salt and pepper to taste

Oregano, dry

Basil leaves, finely chopped

Olive oil

If using zucchini or eggplant, slice lengthwise into ¼ inch slices. Grill vegetable on both sides. Top with salt, pepper, oregano, basil, and a drizzle of olive oil. Set aside. Roast your choice of meat on grill. Take the two slices of tomatoes and top with salt, pepper, oregano, basil, and a drizzle of olive oil. On a baking sheet, stack the vegetable, the meat, the tomato, and a slice of fresh mozzarella. Place in oven on the middle rack and set to broil 400. Let the mozzarella melt and enjoy.

Eggplant Rolletini

1 ½ lbs ground turkey

½ lb ground pork

4 medium eggplants

4 cups of Cristina’s sauce

1 medium fresh mozzarella (chopped into small pieces)

½ cup freshly grated parmegano

½ cup parsley, chopped

3 eggs

½ pound whole milk ricotta cheese

1 tsp nutmeg

Salt and pepper to taste along with any spices to taste

Season the meat with salt and pepper and sauté. Break the meat apart as you cook. If you need to break it apart more, put it in the blender and pulse a few times until fine. Set aside and let cool. Mix ricotta and nutmeg. When meat is cool, mix meat, ricotta mixture, eggs, parsley, mozzarella, parmegano, and salt and pepper to make the filling.

Skin the eggplant. Cut off both ends and cut lengthwise in 1/8 inch Grill on both sides until they are cooked but still flexible. Salt the eggplant. Brush one side with olive oil and spoon as much filling as you would like onto the eggplant. Put a small amount of sauce over the filling. Roll and place in baking dish in a single layer. Spoon the remaining sauce over roll-ups. Sprinkle with some parmesan cheese. Preheat oven to 375°. Cover and bake 30-35 minutes or until bubbly.

Butternut or Sugar Pumpkin Squash Soup

Servings: 6

1 medium butternut squash or 1 medium sugar pumpkin

2 tablespoons unsalted butter

2 cups small dice leeks or scallions, white part only 1 fennel bulb, small dice, and reserve tops for garnish

4 cloves garlic, minced (optional)

6 cups chicken broth

1 cup heavy cream or milk

Salt and fresh-milled black pepper

Preheat oven to 325 degrees. Line a sheet pan with parchment paper, and set aside. Split the squash/pumpkin in half lengthwise. Remove and discard seeds. Place squash/pumpkin flesh side down on the sheet pan. Bake 40-60 minutes until soft. Remove from oven and let rest for about 20 minutes. Scoop out flesh from squash/pumpkin and place in a bowl. Set aside. Melt butter in a soup pot over medium heat. Add leeks or scallions and saute for 4-5 minutes. Add fennel and simmer for 4 minutes. Add garlic and simmer for 2 minutes. Add squash and chicken broth. Bring soup to boil, decrease heat and simmer for 10-15 minutes. Remove from heat and season with salt and pepper. In batches, puree soup in a blender until smooth. *It is important to go slowly and start at a lower speed to prevent overflow* Check seasoning. Return to heat and to a simmer; stir in cream. Simmer for 5 minutes. Keep warm until ready to serve.

Pumpkin Pie with Almond Crust

¼ cup of cream (optional)


1 ½ cups blanched almond flour

¼ teaspoon sea salt

¼ teaspoon baking soda

¼ cup grape seed oil or coconut oil

1 tablespoon agave nectar

1 teaspoon vanilla extract

Preheat the oven to 350 degrees. In a large bowl, combine the almond flour, salt, and baking soda. In a medium bowl, whisk together the grapeseed or coconut oil, agave nectar, and vanilla extract. Stir the wet ingredients into the almond flour mixtures until thoroughly combined. Press the dough into a 9 ½-inches or deep dish pie pan. Bake for 10-15 minutes until golden brown. Remove from the oven and let cool completely before filling. Brush the crust with egg whites before filling.


3 to 4 pound sugar pumpkin or butternut squash

1 tablespoon ground cinnamon

1 teaspoon ground nutmeg

¼ teaspoon ground ginger

Pinch of ground cloves

½ teaspoon sea salt

1 tablespoon agave nectar

2 large eggs

1 tablespoon vanilla extract

1 tablespoon freshly squeezed lemon juice

Original whip cream (optional)

Preheat the oven to 350 degrees. Fill the bottom of a baking dish with ¼ inch of water. Cut the pumpkin in half, remove the seeds, and place face down in the baking dish. Roast the pumpkin in the oven for 45-55 minutes, until soft. Allow the pumpkin to cool, scrape the flesh into a bowl, and then measure out 4 cups. Puree the pumpkin in a food processor until smooth, 2 to 3 minutes. Add the cinnamon, nutmeg, ginger, cloves, salt, agave nectar, eggs, vanilla extract, and lemon juice. Pulse until well blended. Pour the mixture into the crust. Bake for 50 to 60 minutes, until the filling is firm. Let the pie cool in the pan for 30 minutes, then serve warm. Add a little original whip cream on top (optional)

Holiday Roasted Brussels Sprouts

Servings: 2

2 cups brussel spouts

¼ cup cranberries

1 tbsp olive oil

Garlic to taste

Cinnamon to taste

Cut brussel spouts into quarters. Toss all ingredients in olive oil. Spread onto a baking sheet. Bake on top shelf at 400 for 25-30 minutes.

Recipe by Melissa Dawson


Servings: 4

1 lb of sausage (without MSG and preservatives, no casing)

2 tbsp of butter

1 cup chopped scallions or 1 cup chopped onions

3 stalks of celery (tender part) finely chopped

1 small carrot, finely chopped

3 garlic cloves, minced

1 cup frozen corn, defrosted and pulsed in blender until chopped, not minced

1 tbsp fresh sage, minced

½ cup or less of chicken broth

¼ cup raisins

Salt and pepper to taste

Sauté sausage until cooked. Drain fat from sausage and set aside. In a skillet, sauté the scallions, celery, and carrot and then add the garlic, salt, and pepper. Add sage and cooked sausage. Add corn and broth. After you are done sautéing, add the raisins. Then you have two options:

Stuff inside turkey and use a piece of bread to block hole until cooked, then throw away bread or put in oven safe casserole dish and cook for 20 to 30 minutes at 300 degrees in oven.

Cristina's Cranberry Sauce

Servings: 2 cups


2 cups fresh cranberries

1 large orange

1 teaspoon fresh ginger, grated

*1/2 teaspoon of agave nectar (optional)

Grate the outer peel of an orange. Do not use the white pith. Put the grated peel aside. Portion the orange and remove all the white pith. Pulsate the orange in a blender. Do not reduce to a liquid. Add the fresh ginger, cranberries and orange zest to the orange in the blender and pulsate all ingredients together. Do not reduce to a liquid. If the flavor is too tart adjust by adding the agave nectar. Serve.

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“In my time of despair and frustration in trying to help my son deal with a difficult time in his life, Cristina Di-Nardo Dupre was the guiding light I needed. After just one session with Cristina, I saw a significant improvement in my son and found hope for myself. I now feel that I have my own security blanket in the world, knowing I have Cristina to lean on when I need guidance and assurance in life.”- Freddie P