Healthy Recipes

Kale Slaw Spring Salad 

Makes 4 Servings        Total time 25 minutes

This tangy and crunchy spring salad is packed with antioxidants.

Ingredients

• 1 cup chopped fresh kale
• 1 cup spinach
• 1/2 package coleslaw mix
• 1/2 medium fennel bulb, thinly sliced
• 1/2 cup chopped fresh broccoli
• 1/4 cup shredded red cabbage
• 1/2 cup crumbled feta cheese
• 1 tablespoon sliced almond
• 1 tablespoon sunflower seeds
• 1/2 cup sliced fresh strawberries

Dressing

• 2 tablespoons extra virgin olive oil
• 1 tablespoons sesame oil
• 1 tablespoons honey
• 1 tablespoons cider vinegar
• 1 tablespoons lemon juice
• ¼ cup pureed strawberries

Preparation  

1. Combine kale and spinach. Add coleslaw mix, fennel, broccoli and red cabbage, sprinkle with feta cheese and sesame seeds. Toss to combine.
2. Stir together olive oil and sesame oil. Whisk in honey, vinegar and lemon juice. Add pureed strawberries. Whisk until combined. Dress salad just before serving; top with sliced strawberries.

Tips:

• Fennel is optional
• Instead of spinach you may use romaine
• May add walnuts or sesame seeds (toasted 1 oz)/ instead of almond

Nutrition Facts:

Calories: 257 Kcal, Fat 15.9 g, Total Carbohydrate 19.1g, protein 21.2g, Vit C 112%, Iron 8.2%, Sodium 354.8 mg

 

Created by Preeti Soni, MS, RD, CDCES

Hoag for Her Center for Wellness

Adapted from https://www.tasteofhome.com

 

No-Sugar-Added Holiday Yam Casserole

Makes 8 Servings        Total time 55 minutes

Ingredients

• 7 cups cubed peeled yams / sweet potatoes (2 pounds)
• ½ cup reduced-fat milk
• 5 tablespoons butter, melted, divided 
• 1 teaspoon salt
• ½ teaspoon vanilla extract
• ½ teaspoon ground ginger
• ½ teaspoon ground cinnamon 
• ¼ teaspoon ground pepper
• ½ cup chopped pecans
• ¼ cup pepitas
• ¼ cup chopped dried fruit, such as cherries, dates, raisins, or currants

Preparation

1. Preheat oven to 350 degrees F.
2. Bring an inch or two of water to a boil in a large pot fitted with a steamer basket. Add yams, cover and steam until very soft, 18 to 20 minutes. Remove basket and discard water. Return yams to the pot. Add milk, 4 tablespoons butter, salt, vanilla, ginger, cinnamon and pepper: mash until desired consistency. Transfer to a 1 1/2-quart baking dish.
3. Stir pecans, pepitas, dried fruit and the remaining 1 tablespoon butter together in a small bowl. Sprinkle over the top of the sweet potatoes.
4. Bake casserole until hot and the nuts are lightly toasted, 20 to 30 minutes.

Tips:

• To make ahead: Prepare through Step 3 and refrigerate for up to 2 days.
• You can substitute yams with sweet potatoes.
• If you prefer more sweeter version, add some maple syrup over it.

Nutrition Facts:

Serving Size:  1/2 cup

Per Serving: 252 calories; Protein 3.1g; Carbohydrates 30.1g; Dietary fiber 3.3g; Sugars 17.6g; Added sugar 0g; Fat 13.8g; Saturated fat 5.4g; Cholesterol 20.3mg; Sodium 401.7mg

Exchanges: 3 Fat, 1 Starch

Adapted from EatWell.com

 

Balanced and Colorful Buddha Bowl

The colorful buddha bowl is an easy and quick way to eat a wholesome, flavorful and healthy meal. The balanced combination of filling carbs, healthy fats, light sauces, crunchy vegetables and an extra portion of protein creates a calorie-conscious meal. The main idea behind the buddha bowl is to create a balance between what and how much you eat.  It helps with portion control and adds variety and color to your diet. The bowl should contain approximately 15% lean protein, 25% whole grains, 35% vegetables, 10% sauce, and 30% “extras” such as nuts, seeds or sprouts. Feel free to customize your bowl to fit your dietary needs. If you are vegan, you swap the protein for tofu or tempeh and the rice for quinoa. If you are gluten–free, use gluten free pasta noodles in place of rice. These bowls are simple to make, store well, and are great for meal planning. See a full recipe for a buddha bowl, Sweet Potato Boal with Tahini Pesto, below.

Buddha bowls are made with six key components:

1. Veggies:combine raw and cooked vegetables; raw options can include baby spring mix, kale, spinach, carrots, cherry tomatoes, and cucumbers; cooked options can include steamed or roasted broccoli, asparagus, zucchini, squash, or Brussels sprouts
2. Greens:spinach and local greens
3. Grain or starchy vegetable:grains include quinoa, brown rice, millet, wild rice; starchy vegetables such as like sweet potatoes, corn, or yams
4. Protein:grilled chicken, ground beef, eggs, fish (raw or cooked), turkey, tofu, falafel, chickpeas, tempeh, black or red beans
5. Extras:a handful of mixed nuts and dried berries, half an avocado, olives, mushrooms, coleslaw, mixed fruit, edamame, yogurt dressing, dried seaweed, cheese or hummus

Sauce: tahini dressings, peanut or other light sauce, spiced buttermilk/coconut milk, or low sodium chutney

Sweet Potato Bowl with Tahini Pesto

Makes 4 Servings        Total time 35 minutes

Ingredients Bowl

• 2 medium sweet potatoes
• 1 cup quinoa (dry)
• 1 teaspoon Extra virgin olive oil
• 6 tender stems of broccoli
• 1 red bell pepper
• 1 garlic clove
• 3 cup canned black beans (drained)

Tahini Pesto

• 50 g fresh basil
• 2 teaspoon tahini
• 1 garlic clove
• 1 lemon

Preparation

1. Preheat oven to 375 degrees Fahrenheit
2. Keeping the skin on, dice the sweet potatoes into small chunks and toss them with ½ teaspoon olive oil, salt, and pepper; roast them on a large tray for 20 minutes.
3. Meanwhile, rinse the quinoa, boil in 1 cup water and let it simmer for 12 minutes; drain and set the cooked quinoa aside.
4. Dice red bell pepper; toss bell pepper and tender stem broccoli with olive oil; season with salt and pepper. Add broccoli and red bell peppers to the sweet potato tray; , roast for 10 to 15 minutes.
5. Heat ½ teaspoon olive oil in a skillet and add garlic clove (crushed or thinly sliced). Sizzle for a minute, add drained black beans, and sauté for 5 minutes or until the beans are soft.
6. In a food processor and add fresh basil leaves, tahini, garlic and zest, and juice of a lemon. Blitz into a smooth paste and a bit of water in between pulses to loosen up the sauce.
7. Divide the quinoa, beans and roasted veggies among serving bowls and garnish with the tahini pesto.

Tips:

• You can swap sweet potatoes with butternut squash, the tender stem broccoli with regular broccoli or kale.
• You can make the pesto without tahini, instead, use a nut butter such as almond or cashew butter.
• Store your buddha bowl in an airtight container in the fridge for up to 5 days.

Nutrition Facts: Serving Size 1 bowl: Calories 449 Kcal, Fat 12.8 g, Saturated fat 2 g, Sodium 214.5 mg, Carbohydrate 58.3 g, Fiber 10.7 g, Protein 12.1 g

 

Overnight Oats

Ingredients:

• ½ cup rolled oats
• ½ cup milk (dairy or non-dairy)
• ½ cup berries (fresh or frozen)
• 1 tablespoon chia seeds
• 1 tablespoon nut butter
• Dash of cinnamon
• 1 teaspoon honey or maple syrup (optional)

Directions:

1. Combine oats, milk, chia seeds, nut butter and cinnamon in a glass jar or food storage container. Stir to combine.

2. Top mixture with berries

3. Place in refrigerator overnight or for 6-8 hours. Can be made up to three days in advance.

 

Barbecue Tempeh Sheet Pan Meal

Serves 4

Ingredients:

• 2 (8 oz) package tempeh, cut into cubes
• 1/2 cup barbecue sauce, plus additional for serving
• 2 bell peppers, sliced
• 1 small onion, sliced
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 2 cups pineapple, cubed (about ½ of a whole pineapple)
• 2 cups cooked rice (to serve)
• 1 bunch scallions, diced (to serve)
• Sesame seeds (to serve)

Directions:

1. Preheat oven to 425. Spray large baking sheet with cooking spray.

2. Toss tempeh with BBQ sauce and place on one third of pan.

3. Toss bell peppers and onions with salt and pepper. Place on another third of pan.

4. Place pineapple on remaining third of the baking sheet.

5. Cook in oven for 20 minutes or until the onion and pepper are tender.

6. Place cooked rice in bowls. Top with tempeh, peppers and pineapple.

7. Top with additional BBQ sauce, green onions and sesame seeds, if desired.

 

Fresh Summer Salad with Tangy Yogurt Dressing

This salad is full of vibrant colors to help boost your immunity and reduce inflammation. It’s a perfect side dish at summer BBQs or you can add your favorite protein for a filling meal.

 

 

 

 

 

 

 

 

Salad Ingredients:

• 4 cups mixed greens
• 1 cup cherry tomatoes, cut in half
• 1 yellow bell pepper, diced
• 1 zucchini, diced
• 1 cucumber, diced
• ½ cup pepitas
• 1 small red onion, diced
• ½ cup feta cheese

Dressing Ingredients:

• ½ cup plain Greek yogurt
• ¼ cup extra virgin olive oil
• ¼ cup Dijon mustard
• 3 tablespoons honey
• ¼ cup lemon juice (juice of 2 lemons)
• 1 clove garlic, minced
• ½ teaspoon salt
• freshly ground black pepper to taste

Directions:

1. To prepare dressing, whisk together Greek yogurt, olive oil, Dijon mustard, honey, lemon juice, garlic, salt and pepper in a small bowl.
2. Fill large salad bowl with mixed greens. Top with cherry tomatoes, bell pepper, zucchini, cucumber, onions, pepitas and feta.
3. Drizzle salad dressing on top of salad and toss to coat. Note: you will have leftover dressing, add sparingly.

 

Berry Spinach Smoothie

• 1 cup almond milk (or other milk of choice)
• ½ cup frozen blueberries
• ½ cup frozen strawberries
• 1 tablespoon chia seeds
• 1 scoop vanilla protein powder
• 1 handful of spinach

Panko Breadcrumb Baked Salmon

This salmon recipe is simple to put together and tastes just as good as a restaurant quality meal. Serve it with roasted fingerling potatoes and asparagus for a great meal at home. 

Ingredients

• 1 tablespoon light brown sugar
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder 
• 1/4 teaspoon cayenne pepper 
• Kosher salt and freshly ground black pepper 
• 1/4 cup panko breadcrumbs 
• 1 tablespoon Parmesan cheese 
• 1/3 cup parsley leaves, chopped 
• 1 tablespoon unsalted butter, melted 
• 4 salmon fillets 
• 2 tablespoons Dijon  

Instructions

1. Preheat the oven to 375 degrees.
2. Line a baking sheet with foil.
3.  Mix the brown sugar, paprika, garlic powder, cayenne pepper, kosher salt and freshly ground black pepper to taste in a small bowl.
4. Mix the panko with the Parmesan, parsley, butter, 1/4 teaspoon kosher salt and a few grinds of black pepper in another small bowl.
5. Place the salmon fillets skin-side down on the prepared baking sheet and spread the surface with the Dijon.
6. Press the brown sugar mixture all over the salmon then top with the breadcrumb mixture.
7. Bake until the breadcrumbs are golden brown, and the salmon is firm and flakes easily when pressed, 12-15 minutes. 

 

Pumpkin Pasta with Toasted Walnuts and Spinach

This warm pumpkin pasta recipe will put you in the mood for fall! Eat on its own for a quick and easy vegetarian meal or add your favorite protein.

Ingredients

• 12 ounces pasta, any shape
• 1 tablespoon Extra Virgin Olive Oil
• 3-4 cloves fresh garlic, minced
• 1 can (14 oz) pure pumpkin puree
• 3 tablespoons tomato paste
• 3 tablespoons half and half or coconut milk
• 1 1/2 cup vegetable broth
• ¼ teaspoon ground nutmeg
• Cracked black pepper and salt to taste
• 2 cups baby spinach, heaping
• 1/2 cup chopped toasted walnuts
• Parmesan cheese (optional)

Instructions

1. Cook the pasta according to package instructions. Drain and set aside but keep it warm.
2. While the pasta cooks, bring a large skillet to medium heat and add the olive oil and minced garlic. Cook just until fragrant. Add in the tomato paste, pumpkin, half and half until smooth. Add the vegetable broth, nutmeg, salt and pepper. Stir until combined. Let cook on low for about 5 minutes.
3. Add the spinach. Cook until it lightly wilts.
4. Stir in pasta and toss to coat. Sprinkle with walnuts and Parmesan, if desired and serve.

 

Pasta Fagioli

Simple, kid-friendly back to school dinner! Prep this recipe in the morning and let it cook in your slow cooker throughout the day. Alternatively, you can make it in your Instant Pot or pressure cooker according to your manufacturer’s instructions. Use pre-chopped mirepoix to save some time and serve with a side salad for a complete meal.

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 pound ground turkey or lean ground beef
• 2 whole carrots, diced (about 1.5 cups)
• 4 celery stalks, diced (1 cup)
• 1 medium onion, diced
• 28 oz can crushed tomatoes
• 2 cans (14.5 oz each) low sodium beef or veggie broth
• 2 tablespoon Italian Seasoning
• Salt and pepper to taste
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 can (15 oz) red kidney beans, drained and rinsed
• 1 cup ditalini (or your favorite shape) pasta, uncooked

Instructions

1. Add olive oil to a large skillet and cook ground turkey until browned and no longer pink.
2. Place the turkey in a slow cooker along with the rest of the ingredients except for the beans and pasta
3. Cook on low for 7-8 hours or high for 3-4 hours. 30 minutes before serving, stir in beans and pasta.
4. Season with salt and pepper to taste.
5. Serve immediately while hot.

 

Grilled Halloumi and Watermelon Salad

Halloumi cheese has 7g of protein per ounce and is high in calcium. Try adding this grilling cheese to your summer BBQ menu to mix things up.

Try this salad as an appetizer or as a quick summer meal.

Ingredients

• 1 package (8 oz) halloumi, drained
• 5 cups baby arugula
• 2 cups watermelon, rind removed and cut into cubes
• 1/4 red onion, sliced thinly

For dressing

• 2 tablespoons white balsamic vinegar
• 2 tablespoons lime juice
• 1/2 cup extra virgin olive oil
• 1 tablespoons honey
• 1 teaspoons dijon mustard
• 1/2 teaspoons salt
• 1/4 teaspoons pepper

Instructions

1. Slice halloumi into 8 thin slices. Heat a grill or grill pan to medium-high, brush the grate with olive oil, and grill halloumi about 2 minutes on each side (until heated through and grill marks show).
2. While the halloumi cooks, combine ingredients for salad dressing and whisk to combine.
3. Place arugula on a platter, then top with watermelon, grilled halloumi, and sliced red onions. Lightly drizzle with dressing.

 

Black Bean, Quinoa and Mango Salad

Enjoy this refreshing and healthy salad from our registered dietitian. This dish is sure to become a favorite addition to your meal planning this spring.

Ingredients

• 1 cup quinoa, rinsed well with a strainer
• 2 cups water
• 2 mangoes, diced
• 1 large red onion, sliced
• 1 can black beans, rinsed and drained
• 2 cups spring mix or baby greens
• 3 tablespoons cilantro
• 2 avocados, halved, pitted and sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

For lemon ginger salad dressing:

• 3 teaspoons lemon juice (about ½ fresh lemon)
• 3 tablespoons olive oil
• ½ teaspoon freshly grated ginger (or 1 tsp ground ginger)
• Salt and pepper to taste

Steps

1. Preheat oven to 400 degrees
2. Cook the quinoa: In a saucepan, bring quinoa and water to boil. Reduce heat to a simmer, cover, and cook until all of the water is absorbed (12-15 minutes). If any liquid remains, strain the quinoa. Let cool.
3. Toss the onion slices with 1 tablespoon olive oil, salt and pepper. Place on sheet pan. Roast for 30 minutes in oven. Remove when they are soft and nicely colored. Let cool.
4. Make the dressing: Whisk the olive oil into the lemon juice. Add ginger, salt and pepper.
5. Assemble the salad: Mix quinoa, mango, black beans and cilantro together. Spread greens onto a large plate and layer the quinoa mixture over the green. Top with roasted onions and avocado slices. Drizzle the dressing over the salad and serve.

 

Sheet-Pan Steakhouse Dinner for Two

Whether you are trying to save money or stay healthy, we have you covered. This simple sheet pan recipe from our registered dietitian is packed with flavor and sure to impress your partner. Choose a lean cut of beef to keep it healthy or you can substitute chicken or fish with your favorite seasoning.

Ingredients

• 2 unpeeled large russet potatoes, cut lengthwise into 1-inch wedges
• 2 tablespoons + 1 teaspoon olive oil
• Salt to taste
• 1 lb asparagus spears, trimmed
• 1 tablespoon Montreal steak grill seasoning
• 12 to 14 oz. steak (top sirloin, tenderloin, or strip steak)
• 1 tablespoons tomato paste
• 1 teaspoon Dijon mustard
• ½ lb uncooked deveined peeled extra-large shrimp (16 to 20 per lb), with tails left on
• 2 tablespoons chopped fresh Italian (flat-leaf) parsley leaves
• 1 tablespoon chopped fresh thyme leaves

Steps

1. Position oven rack 4 inches from broiler element. Heat oven to 425°F. Spray 15×20-inch rimmed sheet pan with cooking spray.
2. In a shallow dish, mix potatoes, 1 tablespoon oil and the salt. Spread potatoes in a single layer on a pan. Roast 20 minutes.
3. Meanwhile, in the same shallow dish, mix 1 teaspoon of the oil and the asparagus; set aside.
4. Stir potatoes on the sheet pan, making room for asparagus and steak. Add asparagus to the pan. In the same shallow dish, add steak, season with grill seasoning, and turn to coat. Add steak to a sheet pan and roast 9 minutes. Remove pan from oven. Set oven control to broil. Flip steak over.
5. Meanwhile, in a medium bowl, mix the remaining 1 tablespoon oil, the tomato paste and mustard. Add shrimp; toss to coat. Add shrimp in a single layer to pan around steak and potatoes, placing on top of vegetables as needed. Broil 3 to 5 minutes or until shrimp is cooked through and steak is cooked to desired temperature (135°F for medium). Top with herbs.

 

Roasted Butternut Squash Tacos

Recipe yields about 8 tacos (4 servings).

INGREDIENTS

Roasted butternut squash

• 1 medium butternut squash, peeled and sliced into 3/4-inch cubes (or 2 12oz bags of precut butternut squash)
• 2 tablespoons olive oil
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• Salt and freshly ground pepper

​Cabbage and black bean slaw

• 2 cups purple cabbage, thinly sliced and roughly chopped into 2-inch long pieces
• 2 cans black beans (15 ounces each), rinsed and drained, or 3 cups cooked black beans
• 1/3 cup chopped green onions, both green and white parts
• 1/3 cup chopped fresh cilantro
• 2 to 3 tablespoons fresh lime juice, to taste (about half a lime)
• 1 teaspoon olive oil
• 1/4 teaspoon salt, more to taste

Lime Crema

• 1/4 cup plain greek yogurt (or sour cream)
• 2-3 tablespoons fresh lime juice, to taste (about half a lime)
• Salt and pepper to taste

​Everything else

• Sliced avocado
• 8 corn tortillas (certified gluten free if necessary)
• Optional garnishes: additional chopped cilantro, hot sauce, toasted pepitas, crumbled feta cheese or queso fresco

INSTRUCTIONS

1. Preheat oven to 425 degrees Fahrenheit. Line one large, rimmed baking sheet with parchment paper.
2. To roast the squash: On your prepared baking sheet, toss the cubed butternut in enough olive oil to lightly coat all sides. Sprinkle with chili powder, cumin, and garlic powder. Add a pinch of salt and pepper. Arrange the butternut squash in a single layer. Bake until the it is tender throughout and caramelized on the edges, about 30 to 35 minutes, tossing halfway.
3. Assemble the slaw: In a medium mixing bowl, combine the cabbage, black beans, green onion, cilantro, lime juice, olive oil and salt. Toss to combine, then taste and add additional lime juice and/or salt if necessary. Set aside to marinate.
4. To make the lime crema: In a small mixing bowl, combine the greek yogurt, lime juice, salt and pepper.
5. To warm the tortillas: In a small skillet over medium heat, warm each tortilla on both sides before transferring to a plate and covering with a lint-free towel to keep warm. Repeat with each tortilla, stacking each warmed tortilla on the last.
6. To assemble the tacos, spoon an ample amount of slaw down the center of your taco, top with roasted butternut. Top with lime crema and other garnishes of your choice and serve immediately.

 

Mini Flourless Chocolate Cake

Enjoy this sweet treat with your special someone this Valentine’s Day.

Yield: Four mini flourless chocolate cakes

Ingredients

• Nonstick cooking spray
• 8 ounces bittersweet chocolate, chopped
• ½ cup (1 stick) unsalted butter
• 4 large eggs
• ¼ cup sugar
• ¼ teaspoon Kosher salt
• Optional: 2 tsp instant coffee granules
• For serving: fresh raspberries

Instructions

1. Preheat the oven to 350 degrees F. Spray 4 8-ounce ramekins with nonstick cooking spray, place on a baking sheet and set aside.
2. Melt the chocolate: Add the chopped chocolate and butter to a medium microwave-safe bowl. Microwave in 30-second intervals for 2 to 3 minutes, mixing well between intervals, until the chocolate is totally melted and smooth.
3. Make the flourless chocolate cake batter: Using an electric mixer with a whisk attachment combine eggs, sugar and salt. Mix until the eggs are frothy and doubled in size, the sugar and salt should be dissolved. This will take 2 to 3 minutes, so be patient and keep mixing! Temper the egg mixture by folding in about ¼ cup of the warm, melted chocolate, working to ensure the eggs do not scramble. Once combined, gently fold in the remaining chocolate. Add instant coffee granules, if using.
4. Bake the cakes: Transfer the batter into the prepared ramekins. Bake for 20 to 25 minutes, until the edges begin to pull away from the ramekins and the tops are set. Remove from the oven and allow to cool in the ramekins for a few minutes before running a knife around the edges to loosen the cake before carefully turning the cakes out onto a plate to cool completely.
5. Top with fresh raspberries and serve!

 

Spiced Pear, Cranberry and Walnut Crostini

Looking for a fancy appetizer to impress your guests that’s easy to make? This tasty crostini provides fruit, cheese, nuts and bread all in one bite!

INGREDIENTS:

• 1 French baguette
• 2 tbsp olive oil
• 2 large firm pears peeled and diced
• 1 tbsp olive-based butter
• ½ tsp cinnamon
• ¼ cup maple syrup
• ¼ cup dried cranberries
• ¼ cup chopped walnuts
• 4-5 wedges of Laughing Cow® Creamy Original Swiss Cheese Spread

DIRECTIONS:

1. Preheat the oven to 350 degrees.
2. Cut the baguette into ½ inch slices. For a larger slice, cut on an angle.
3. Next, lightly brush the slices with the olive oil on both sides and place on a parchment paper-lined baking sheet.
4. Bake for 10 minutes. Remove tray from the oven, turn the slices over and bake for another 5 minutes or until just slightly crispy. The crostini should be soft on the inside.
5. Remove the tray from the oven. Spread one side of the crostini generously with the Laughing Cow® Creamy Original Swiss Cheese Spread and set aside.
6. In a medium-sized bowl, mix the diced pears, maple syrup, cinnamon, chopped walnuts and cranberries.
7. Melt the butter in a sauté pan over medium-high heat. Then add the pear mixture to the pan and sauté until warm.
8. Top each crostini with a spoonful of the pear mixture or as desired. Drizzle the leftover maple syrup from the pan onto each crostini. Serve immediately and enjoy!

 

Wholesome Pumpkin & Sage Soup

A nice warm bowl of pumpkin soup is perfect on a fall day. Pumpkin is a nutrient-dense food that’s a great source of potassium, vitamin A, antioxidants and beta-carotene. Vitamin A helps support the immune system, which makes this an important nutrient to consume right before flu season- so cozy up this fall with this easy-to-make, nutritious soup. Enjoy this healthy Fall soup from our registered dietitian.

Inspiration: Savory Pumpkin and Sage Soup recipe by The Good Housekeeping Test Kitchen (goodhousekeeping.com)

Servings: 10

INGREDIENTS:

For the soup:

• ¼ cup olive oil
• 2-3 large sweet onions, sliced
• 3 cloves of garlic, chopped
• 2 large leaves sage, chopped
• 2 tsp fresh ginger, grated and peeled
• 1 tsp pumpkin spice
• 4 cups of low-sodium chicken or vegetable broth
• 3-15 oz cans of 100% pure pumpkin puree
• 1 tbsp lemon juice
• 2 tsp salt

For the sage and shiitake garnish:

• 1 inch of vegetable oil
• 24 small sage leaves
• Kosher salt
• 7 oz fresh shiitake mushrooms or 1 oz dried and rehydrated, thinly sliced

To make the soup:

1. Using a 5-quart saucepot, heat olive oil on medium heat. Next, stir in the onions and salt. Cook the onions until they are golden brown and translucent, stirring occasionally (approximately 35-40 minutes). Next- add the garlic, ginger, and pumpkin spice to the saucepot and cook until the garlic is a golden brown. Then add the broth and pumpkin puree. Raise the temperature to high and bring to a boil- then reduce to medium heat and allow to simmer for approximately 20 minutes, stirring occasionally.
2. Using a blender or food processor- blend the soup until it is a smooth consistency. Once all the soup is smooth, add lemon juice. Then add salt and pepper to taste. If soup is too thick, add water or broth to thin it out.

To make the sage and shiitake garnish:

1. In a 2-quart saucepan, heat vegetable oil until it is hot. Then add the sage to the oil and fry until the leaves are browned, stirring occasionally. Once the sage leaves are browned, transfer them from the oil to a large plate that is covered with a paper towel. Sprinkle the leaves with salt. In batches- add the shiitake mushrooms to the hot oil and fry until they are golden brown. Stir occasionally. Once browned, transfer the mushrooms to the same plate as the sage and allow to cool at room temperature.
2. Pour the pumpkin and sage soup into a bowl and top as desired with the sage and shiitake garnish.

 

Banana Blueberry Summertime Smoothie

This berry delicious smoothie is an excellent source of antioxidants, protein, calcium and probiotics. Start your day or refuel your afternoon with this healthy smoothie from our registered dietitian.

Servings: 1

INGREDIENTS:

• ½ cup of blueberries
• 1 small banana
• 8 oz of plain 0% fat Greek yogurt (or dairy-free yogurt)
• ½ cup of skim-milk (or a dairy-free milk such as almond milk)
• 2 teaspoons of honey
• 3 ice cubes

INSTRUCTIONS:

1. Using a blender- mix the blueberries, banana, Greek yogurt, skim milk, and honey together on high until smooth. Next add the ice cubes and blend on high until smooth. Serve cold & enjoy!

Nutrition Facts: Approximately calories: 296, protein: 13 gm, carbohydrates 61 gm, total Fat: 0 gm

 

Cranberry Coleslaw

Side dish bursting with flavor for July 4th

This Independence Day, lighten up a popular side dish without giving up its flavor. Our registered dietitian shares a tasty recipe for summer’s biggest barbeque.

Servings: 6

Ingredients:

• 1- 16 ounce bag of tri-color coleslaw
• ¼ cup of dried cranberries

Dressing:

• ¾ cup of non-fat Greek/plain yogurt
• 2 tsp apple cider vinegar
• 2 tsp of lemon juice
• 1/2 tsp salt
• 1 tbsp honey
• Ground pepper to taste

Directions:

1. In a large bowl, combine the ingredients for the dressing.
2. Next, add the coleslaw and cranberries to the bowl. Mix until the coleslaw is evenly coated with the dressing.
3. Serve cold and enjoy!

Approximately 64 calories, 0 gm fat, 9 gm of carbohydrates, 2.5 gm protein per serving.

 

Give Thanks and Stay Healthy

Thanksgiving is a time to reflect on the year and give thanks for family, friends and health. This year, provide your loved ones with a healthy and flavorful meal by following these simple recipes and tips.

Instead of fried turkey: baked or roasted turkey

Instead of frying, baking or roasting turkey can really help cut out a lot of excess calories and fat.

Instead of boxed stuffing: try Whole Grain Apple Cranberry Stuffing

This recipe is filled with fiber, which has shown to help with weight management and help lower the “bad” cholesterol.

Total: 1 hour 35 minutes

Active: 15 minutes

Yield: 8 to 9 servings

Ingredients

• Nonstick cooking spray, for greasing
• 2 cups low-sodium chicken broth (or vegetable), hot
• 1 cup dried cranberries
• 1 cup chopped celery
• 1 onion, chopped
• 2 tablespoons unsalted butter
• 2 Granny Smith apples, cored and finely chopped
• 6 cups day-old whole-grain baguette, cut into 1/2-inch cubes
• 3 large eggs scrambled
• 1 teaspoon salt
• 1/2 teaspoon poultry seasoning
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon ground cinnamon
• 1 dried sage leaf chopped

Directions

1. Preheat the oven to 350 degrees F. While the oven is preheating, spray an 11-inch oval baking dish with nonstick cooking spray.
2. Combine the broth and cranberries in a small bowl and let soak for 30 minutes.
3. In a large skillet, sauté the celery and onions in the butter in a large skillet until soft, (approximately 5 minutes). Add the finely chopped apples to the skillet and cook for 5 minutes, stirring frequently. Remove from the heat and transfer to a large bowl.
4. Place the baguette cubes into a large bowl. Pour the broth and cranberries over. Pour in the eggs, and then add the salt, poultry seasoning, pepper, cinnamon and sage and mix together.
5. Mix in the onion, apples, and celery mixture. Spoon the stuffing into the prepared baking dish and bake until the center is set, 35 to 40 minutes.

Instead of a pie: try Roasted Pears with Goat Cheese and Honey

This recipe is a lot lower in sugar compared to most fruit-filled pies.

Total: 47 minutes.

Active: 10 minutes

Yield: 8 servings

Ingredients:

• 2 tablespoons of extra-virgin olive oil
• 4 pears, halved lengthwise and cored
• 5-6 tablespoons balsamic vinegar
• 4 ounces of sliced soft goat cheese
• 1/3 cup honey
• Freshly ground black pepper
• 2 tablespoons of sliced almonds (optional)

Directions

1. Preheat oven to 400 degrees F.
2. While the oven is preheating, grease the 9×13 baking dish with olive oil.
3. Arrange the sliced pears cut side down on a single layer. Roast for 30 minutes.
4. Pour the balsamic vinegar over pears and roast for an additional 7 minutes.
5. Transfer pears to serving dish, cut side up. Spoon juices over pears from baking dish. Arrange the slices of goat cheese on and around pears.
6. Drizzle pears and cheese with honey. Grind fresh black pepper over the top of pears and cheese. Garnish with sliced almonds (optional).