Healthy Carrot Spread

Looking for a new appetizer idea using vegetables? Try this yummy carrot spread on a whole wheat pita or as a dip for raw vegetables! The carrot spread can be refrigerated for several days and tastes great cold or room-temperature. This recipe is from our “What’s on your Table” vegetable cookbook you can find here.


1⁄4 cup onion, chopped
1 garlic clove
1⁄4 cup olive oil, divided
1 teaspoon curry powder
1⁄2 teaspoon ground cumin
1 cup carrots, cooked and sliced
1/3 cup cooked or canned white beans 1⁄4 teaspoon salt


In a skillet combine onion, garlic and 2 Tablespoons of the oil. Cook, stirring until golden. Add curry and cumin; cook 1 minute. In a food processor, purée onion mixture with carrots and beans. With motor running, gradually add remaining oil and salt. Transfer to a small bowl. Serve spread with crackers or thin slices of toasted crusty bread.


2 Tablespoons per serving, 1 serving contains: Calories (kcal) 41, Fat (g) 3, Saturated Fat (g) 0.5, Cholesterol (mg) 0, Carbohydrates (g) 2, Dietary Fiber (g) 0.6, Total Sugars (g) 2, Protein (g) 0.5, Sodium (mg) 43


Introducing Pam Hess

pamWe are pleased to announce that Pam Hess has joined Healthy Waltham as Executive Director!

Pam was most recently Director of Youth Engagement and Education at the Appalachian Mountain Club for 13 years. Pam was recognized at the White House last year as a 2014 Presidential “Champions of Change” award winner for career-long efforts to provide outdoor opportunities for young people and for designing and managing an innovative and collaborative outdoor recreation initiative called “OutdoorsRX.” OutdoorsRX is a partnership program that encourages kids and families to “get up, get out, and get moving.” Pam holds a Master of Science degree in environmental education and is a Waltham resident with two children attending the Waltham Public Schools.

“We are very excited that Pam Hess is joining Healthy Waltham,” said Dr. Nadene Stein, President of Healthy Waltham’s Board of Directors. “She brings a wealth of expertise in health and wellness education, along with extensive experience engaging youth, community collaborators, and volunteers.

Pam, a Waltham resident with two children in the public schools, is looking forward to giving back to the community and working to improve the health of Waltham’s residents.

She joins Healthy Waltham’s existing staff: Maria DiMaggio, Communications and Development, and Reva Haselkorn, Program Coordinator and Chef Instructor (you can read about Maria and Reva on our “Who we are” page). Pam can be reached at or 781-891-4700.

Giving Tuesday

When you donate to Healthy Waltham, you are supporting your local community, friends and neighbors! We need your support to continue to improve the health and well-being of Waltham residents who may struggle to put healthy food on the table or get regular exercise. Please read this letter from our Board President, Nadene Stein, about Giving Tuesday and supporting Healthy Waltham. To donate online, please click on the green “donate now” button. For other ways to give, please click here. Thank you for your support, we couldn’t do it without you! Healthy Waltham is a registered 501(c)(3) and all donations are tax-deductible.

A letter from our Board President, Nadene Stein:

Dear Friend,

Have you heard about Giving Tuesday? It was created to give focus to the spirit of giving and the people who need our help. Waltham is truly a special community that I am proud to call home and the place where I have dedicated my career. Our community is a vibrant place to live, work, learn and play.

As we continue through the holiday season, I hope you will consider a donation, of any amount, to a cause that is important to you. One cause that is important to me is Healthy Waltham, where I am Board President.

I have been involved with Healthy Waltham since its inception over 10 years ago. I have seen the good work that this small organization has done to encourage healthy habits–eating nutritious foods and getting regular exercise. This is of course hard for all of us, and can be especially hard for people of limited incomes. Maintaining a healthy lifestyle is a national concern and perhaps one of the toughest health challenges we have faced in the past 30 years. More information continues to come out about the role of diet and exercise in preventing diseases.

More than ever, we need your commitment to continue and expand the efforts of Healthy Waltham in reaching all Waltham residents, but especially those of limited means. We have had a busy year and are ready to expand our work in 2016 with a new Executive Director and renewed commitments from several sponsors. Now, we need your support too.

Please join me today, Giving Tuesday, or any day, with your gift to Healthy Waltham, to ensure that health and wellness efforts will continue in Waltham. Please see the bottom of this email for how to give.

Best wishes to all for a happy and healthy holiday season and new year!


Nadene B. Stein, PhD

President, Healthy Waltham Board of Directors

P.S. Please say “Hello” to Pam Hess, Healthy Waltham’s new Executive Director! She can be reached at or via phone at 781-891-4700. Check out Healthy Waltham’s website,, to learn more about the organization.

Early Fall Healthy Meal

741 The smell of apples and cinnamon always makes us think of fall. We had a wonderful cooking workshop with the folks of the Greater Waltham Arc (GWArc)*.

Chef Reva created an early fall meal of turkey and white bean chili, zucchini and corn muffins, followed by an apple crisp for dessert.  Workshop participants enjoyed lots of chopping and mixing in a fun and supportive atmosphere. Then they enjoyed a healthy and nourishing meal together. To make this meal yourself, please see our recipes, posted here:

White Bean and Chicken (or Turkey) Chili

Zucchini Corn Muffins

Apple Crisp

*GWArc’s mission is to serve children, adolescents and adults with intellectual and developmental disabilities and their families in the community, utilizing a person-centered planning approach. See GWArc’s website for more information.





Summer Slaw

Try this healthy slaw that uses a mix of fresh collards, cabbage and carrot! 

serves 6-8


DRESSINGphoto 1-4

  • ½ cup apple cider vinegar
  • ¼ cup olive oil
  • 2 teaspoons sugar
  • 2 teaspoons dry mustard
  • 2 teaspoons celery seed
  • 1 teaspoon paprika
  • 1 teaspoon smoked paprika (or 1 more teaspoon paprika + ¼ teaspoon cayenne pepper)
  • ½ teaspoon salt, or to taste
  • ½ teaspoon pepper, or to taste


  • 1 small bunch of collard greens, leaves and stems separated
  • ½ head of green cabbage, sliced thin
  • 2 carrots, scrubbed and grated


Combine dressing ingredients in a jar or container with tight-fitting lid. Shake until well combined. Taste and adjust seasoning.

Slice collard leaves into thin ribbons and stems as thinly as possible. Combine with cabbage and carrots. Toss with enough dressing to coat. Refrigerate about 1 hour until collards soften.


1 cup per serving, 1 serving contains: Calories (kcal) 105 Fat (g) 7, Saturated Fat (g) 1, Cholesterol (mg) 0, Carbohydrates (g) 9, Dietary Fiber (g) 3, Total Sugars (g) 2, Protein (g) 2, Sodium (mg) 175