Healthy Holiday Recipes from PacMed™

Healthy Holiday Recipes from PacMed™
www.PacMed.org
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Rec Card 10-21.indd 1
11/4/2014 8:43:05 AM
Mustard & Apple Cider
Vinegar Brussels Sprouts
Yield: 4 servings
Ingredients:
1 pound brussels sprouts, rinsed, trimmed and
cut into quarters
2 tablespoons apple cider vinegar
1 1/2 tablespoons coconut oil, melted and
cooled
1 tablespoon whole grain mustard
1 clove garlic, minced
1 teaspoon red pepper flakes (or to taste)
Salt and pepper, to taste
Directions:
1. Preheat oven to 400° F.
2. Trim just the ends of the brussels sprouts
and cut into quarters.
3. In a medium-sized bowl lightly whisk together apple cider
vinegar, coconut oil, whole grain mustard, garlic, red pepper
flakes, salt and pepper. Add brussels sprouts to bowl and toss
to coat well.
4. Spread the brussels sprouts on a foil-lined baking sheet and
bake for 25-30 minutes, stirring halfway into cooking time.
They are done when golden, tender and crisp.
5. Serve hot and enjoy. These are also very tasty the next day for a
quick lunch side dish or snack—just reheat!
Nutritional Information:
Sodium: 46mg
Fiber: 4g
Calories: 100 kcal
Fat: 6g
Sugar: 2.5g
Protein: 3g
Carbohydrates: 11g
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Rec Card 10-21.indd 2
11/4/2014 8:43:06 AM
Parmesan-Roasted Acorn
Squash
Yield: 4 servings
Ingredients:
1 two-pound acorn or delicata squash—halved,
seeded and sliced 3/4-inch thick
2 tablespoons olive oil
8 sprigs fresh thyme
Kosher salt and black pepper to taste
1/4 cup grated Parmesan (1 ounce)
Directions:
1. Heat oven to 400° F. On a rimmed baking sheet, toss the
squash with the oil, thyme, 1/2 teaspoon salt and 1/4 teaspoon
pepper. Sprinkle with the Parmesan.
2. Roast the squash until golden brown and tender, 25 to 30
minutes.
Nutritional Information:
Sodium: 611mg
Calories: 213 kcal
Sugar: 0g
Carbohydrates: 34g
Fiber: 10g
Fat: 9g
Protein: 5g
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Rec Card 10-21.indd 3
11/4/2014 8:43:06 AM
Butternut Squash Soup
Yield: 6 servings
Ingredients:
3 to 4 pounds butternut squash, peeled and
seeded (also can use frozen)
2 yellow onions
2 green apples, peeled and cored
3 tablespoons good olive oil
Kosher salt and freshly ground black pepper
2 to 4 cups low-sodium chicken or vegetable
stock
1/2 teaspoon good curry powder
Optional Condiments:
Scallions, white and green parts, trimmed and
sliced diagonally
Flaked sweetened coconut, lightly toasted
Roasted salted cashews, toasted and chopped
Directions:
1. Preheat oven to 425° F. Cut the squash,
onions and apples in 1-inch cubes.
2. Toss with the olive oil, 1 teaspoon salt and 1/2 teaspoon pepper.
3. Divide the squash mixture between 2 sheet pans and spread it
in a single layer. Roast for 35 to 45 minutes, until very tender.
(If using frozen squash, roast only the apples and onions in
the oven until soft, and thaw the squash in the microwave 3-5
minutes or until soft.)
4. When the vegetables are done, put them through a blender
or food processor fitted with the steel blade. Add some of the
vegetable stock and puree to the texture you desire. When all
of the vegetables are processed, place them in a large pot and
add enough vegetable stock to make a thick soup. Add the curry
powder, salt and pepper to taste. Reheat and serve hot with
condiments either on the side or on top of each serving.
Nutritional Information:
Sodium: 343mg
Calories: 217 kcal
Sugar: 13g
Carbohydrates: 29g
Fiber: 7g
Fat: 7g
Protein: 3g
(Nutritional information does not include optional condiments)
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Rec Card 10-21.indd 4
11/4/2014 8:43:07 AM
Sautéed Cauliflower with
Turmeric
Yield: 4 servings
Ingredients:
2 tablespoons extra virgin olive oil
2 teaspoons lemon juice
2 fresh garlic cloves, medium, minced
1/2 teaspoon sea salt
Pepper to taste
1 head cauliflower, medium
5 tablespoons low-sodium chicken or
vegetable broth
1 teaspoon turmeric
Directions:
1. Combine olive oil, lemon juice, garlic, salt
and pepper in a small bowl. Set aside.
2. Cut cauliflower florets into quarters.
3. Heat broth in a skillet over medium heat.
4. When broth begins to steam stir in turmeric; then add
cauliflower, making sure to coat well with turmeric and broth.
Cover and let cook for about 5 minutes until easily pierced with
a fork but still firm.
5. Transfer cauliflower to a bowl and toss with premade olive oil
mixture.
Nutritional Information:
Sodium: 315mg
Calories: 84 kcal
Sugar: 2g
Carbohydrates: 5g
Fiber: 2g
Fat: 7g
Protein: 2g
www.PacMed.org
1.888.4PACMED
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Rec Card 10-21.indd 5
11/4/2014 8:43:08 AM
Healthy Holiday Stuffing
Yield: 6 servings
In this version, the stuffing is cooked
separately from the turkey, which makes for
a healthier option. Add more chicken broth or
water if you prefer extra moist stuffing.
Ingredients:
1 cup low-sodium chicken broth
2 tablespoons olive oil
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut
into cubes
1/4 cup chopped parsley
1/8 teaspoon ground nutmeg
2/3 cup chopped fresh cranberries
1 cup chopped apple
Directions:
1.Preheat oven to 350° F. Lightly oil a 2-quart
baking dish.
2.In a large skillet, heat the chicken broth over medium heat. Add
the celery and onion and sauté until the vegetables are tender,
about 5 minutes. Remove from heat.
3.In a large bowl, combine the bread cubes, seasoning, cranberries
and chopped apples. Add in the onion and celery mixture. Stir to
mix evenly.
4.Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more
minutes. Serve warm.
Nutritional Information:
Sodium: 280mg
Calories: 184 kcal
Sugar: 13g
Carbohydrates: 28g
Fiber: 6g
Fat: 7g
Protein: 5g
www.PacMed.org
1.888.4PACMED
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Rec Card 10-21.indd 6
11/4/2014 8:43:08 AM
Classic Holiday Chicken
Yield: 8 servings
This simple and classic recipe is sure to
please everyone. For variation, consider adding additional fresh or dried seasoning such
as sage or paprika.
Ingredients:
Cooking spray
1 onion, roughly chopped
4 carrots, roughly chopped
3 celery stalks, roughly chopped
5 stems each of fresh parsley and thyme
1 whole chicken, about 5 pounds
2 tablespoons olive oil
2 lemons, cut into wedges
4 cloves garlic, peeled and smashed
1 cup low-sodium chicken broth
Salt and pepper to taste
Directions:
1.Preheat oven to 450° F. Coat a 9x13-inch
baking dish with cooking spray.
2.Add onion, carrots, celery and fresh parsley
and thyme to the pan.
3.Remove and discard giblet and neck from chicken cavity. Trim
excess fat around opening. Rinse chicken with cold water; pat dry.
4.Starting at the neck, loosen skin around breast using your finger.
Rub entire chicken under the skin with olive oil. Season the inside
and outside of the chicken with salt and pepper to taste; then fill
the inside of the chicken with lemon wedges and smashed garlic.
5.Place the chicken breast side up in the pan, on top of the herbs and
vegetables.
6.Pour chicken broth over the vegetables. Bake in oven for 30 minutes. Bake for 30 minutes. Then reduce heat to 350° F and bake
another 45 minutes.
7.Remove chicken from pan, cover with foil and let sit for 30 minutes.
Discard the vegetables, herbs and broth.
8.Once the chicken has rested, remove the skin and cut into 8 pieces.
Discard the carcass, lemons and garlic.
Nutritional Information:
Sodium: 403mg
Calories: 206kcal
Sugar: 3g
Fat: 10g
Carbohydrates: 6g
Protein: 21g
www.PacMed.org
1.888.4PACMED
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Rec Card 10-21.indd 7
11/4/2014 8:43:11 AM
Holiday Pork Roast (Porketta)
Yield: 12 servings
Ingredients:
1 boneless pork loin, 4-6 pounds
2 teaspoons salt
2 tablespoons ground black pepper
12 cloves of chopped garlic
1/2 cup fennel seeds
1/4 cup olive oil
2 teaspoons Italian seasoning
18 inches of string
Directions:
1.Cut roast in half length-wise (not all of the
way through). Open it like a book.
2.Combine salt, pepper, 6 cloves of chopped
garlic, fennel seeds, Italian seasoning and
olive oil to make a thick paste.
3.Rub seasoning mix all over the inside of pork. Reserve a small
amount of seasoning mix for later.
4.Fold meat back together. Tie meat closed with string in 3-4 places
to secure. Rub remaining chopped garlic and seasoning over the
top of the roast.
5.Roast at 350° F for 3-4 hours. Cover with foil for last hour.
Nutritional Information:
Sodium: 400mg
Calories: 310kcal
Sugar: 0g
Carbohydrates: 0g
Fiber: 0g
Fat: 160g
Protein: 35g
www.PacMed.org
1.888.4PACMED
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Rec Card 10-21.indd 8
11/4/2014 8:43:11 AM
Italian Apple Cake
Yield: 6 servings
Ingredients:
1 1/2 cups whole wheat pastry flour
3/4 cup sugar (or less, if you prefer a less
sweet cake; you can also use coconut sugar
for a less refined sugar)
3/4 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup canola or olive oil
1/4 cup water
2 teaspoons pure vanilla extract
1 tablespoon white or apple cider vinegar
3 apples, peeled and thinly sliced
Powdered sugar for serving (optional)
Directions:
1. Preheat oven to 350°F. Lightly grease a
9-inch round pan and line with parchment
paper. Grease again.
2. In a large bowl, whisk flour, sugar,
baking soda, cinnamon and salt. In a separate bowl, whisk oil,
water, vanilla and vinegar. Pour wet ingredients into the dry
ingredients and mix with a large spoon until just combined.
Do not overmix. Batter will be very thick, but the apples will
release moisture as they bake.
3. Arrange some of the apples in a circular pattern to cover most
of the bottom of the prepared cake pan. Gently fold in the
remaining apples into the batter. Spoon the batter into the pan,
being careful not to disrupt the apple pattern on the bottom.
Use a spatula or your fingertips to pat it evenly into the pan.
4. Bake for 40 to 45 minutes, or until the center is set and the
cake is lightly browned on top. Rotate the cake halfway through
baking time.
5. Once cooled, run a knife around the edges to loosen the cake,
and gently unmold so that the apple design is on top. Peel off
the parchment paper. Dust with powdered sugar and serve.
Nutritional Information:
Sodium: 257mg
Sugar: 35g
Calories: 421 kcal
Carbohydrates: 62g
Fiber: 3g
Fat: 19g
Protein: 3g
www.PacMed.org
1.888.4PACMED
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Rec Card 10-21.indd 9
11/4/2014 8:43:13 AM
Seasonal Apple and Fig Salad
Yield: 4 servings
Figs are a good source of potassium, iron and
calcium. You can eat them dried, raw, and with
or without the peel.
Ingredients
2 large apples, cored and diced
6 dried figs, chopped
2 ribs of celery, diced
1/2 cup low-fat, lemon Greek yogurt
4 tablespoons slivered almonds
2 carrots, peeled and grated
Directions:
1. In a small bowl, combine the apples, figs and celery.
2. Add yogurt and mix thoroughly.
3. Serve on separate plates topped with almonds and grated
carrot.
Nutritional Information:
Sodium: 58mg
Calories: 167 kcal
Sugar: 22g
Carbohydrates: 31g
Fat: 4g
Fiber: 5g
Protein: 5g
www.PacMed.org
1.888.4PACMED
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Rec Card 10-21.indd 10
11/4/2014 8:43:13 AM
Baked Apple with Oatmeal
Spice Filling
Yield: 4 servings
Ingredients:
4 large apples
1 cup rolled oats
1/2 cup walnuts, chopped
1/2 cup applesauce, unsweetened
2 tablespoons honey
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 teaspoon pumpkin pie spice
1 teaspoon lemon zest (optional)
1/2 cup vanilla or plain Greek yogurt (optional)
1/4-1/2 teaspoon almond extract
Dash or two of cinnamon (optional)
Directions:
1. Preheat oven to 350°F.
2. Core and slightly hollow out the apples
with a spoon, leaving the bottom of the
3.
4.
5.
6.
apples intact to create a well for the filling. Place the apples in
a pie pan.
In a medium bowl, combine the oats, walnuts, applesauce,
honey, vanilla extract, cinnamon, pumpkin pie spice and
optional lemon zest. Fill and top each apple with the oat
mixture.
Bake for 40 minutes, or until the sides of the apples are soft and
easily pierced with a knife.
Mix Greek yogurt and almond extract together and set aside.
Once cooked and slightly cooled, top each baked apple with
a dollop of Greek yogurt mixture and sprinkle with a little
cinnamon.
Nutritional Information:
Sodium: 5mg
Fiber: 9g
Calories: 302 kcal Fat: 11g
Sugar: 35g
Protein: 6.5g
Carbohydrates: 59g
www.PacMed.org
1.888.4PACMED
(1.888.472.2633)
Rec Card 10-21.indd 11
11/4/2014 8:43:14 AM
Meet Dietitian Heather King, MS, RD, CDE
Interests:
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•
•
•
•
Sports nutrition
Gastroenterology disorders
(diverticulitis, Crohn’s
disease, celiac disease, IBS,
food allergies/intolerances,
constipation, diarrhea)
Pediatrics (kids for poor weight
gain, overweight, food allergies/
intolerances or constipation)
Diabetes, CKD, fertility/
pregnancy, anti-inflammatory
diet and heart healthy diets
Infants under 1 for information
about the introduction of solid
foods
www.PacMed.org
1.888.4PACMED
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PacMed is a trademark of Pacific Medical Centers.
Rec Card 10-21.indd 12
11/4/2014 8:43:15 AM