Healthy Holidays Recipes
The holidays are often stressful when trying to make healthier food choices. Here are some recipes from the book “Heal Your Heart” by Kitty Rosati that will surely make for an enjoyable meal for your family and friends that will not sacrifice taste.
Recipes:
* Pumpkin Bean Bread
* Cranberry Relish
* Twice-Baked Garlic Sweet Potatoes
* Persimmon and Cranberry Stuffed Squash
* Holiday Brussels Sprouts and Chestnuts with Orange Glaze
* Cornbread and Mushroom Stuffing
* Mushroom and Onion Gravy
Pumpkin Bean Bread
This surprising bread is delicious for breakfast or as dessert. People who claim they hate any type of beans love this, and are none the wiser!
1/2 cup dried baby lima beans (1 cup cooked and mashed)
1 3/4 cups whole wheat flour
1 cup oat bran
1 tablespoon low-sodium baking powder
1/2 cup chopped walnuts, optional
1 16-ounce can pumpkin
2 1/2 teaspoons plus 1/2 teaspoon canola or olive oil
1/3 cup molasses
6 egg whites
1 1/2 teaspoons vanilla extract
2 teaspoons pumpkin pie spice
Soak baby limas overnight, rinsing a few times, then cook for approximately 55 minutes. Drain and mash or put through a food processor.
Preheat oven to 350 degrees.
Mix all dry ingredients together, then combine with remaining ingredients (except the 1/2 teaspoon canola oil). Stir only enough to blend.
Coat two 5 x 9 x 3 inch loaf pans with the remaining canola oil and pour in batter.
Bake at 350 degrees 60 to 70 minutes, or until a toothpick inserted in the bread emerges clean. Let cool in pans for 5 minutes and then remove bread to a rack to cool. Cut each loaf into 12 slices.
1/2 cup dried baby lima beans (1 cup cooked and mashed)
1 3/4 cups whole wheat flour
1 cup oat bran
1 tablespoon low-sodium baking powder
1/2 cup chopped walnuts, optional
1 16-ounce can pumpkin
2 1/2 teaspoons plus 1/2 teaspoon canola or olive oil
1/3 cup molasses
6 egg whites
1 1/2 teaspoons vanilla extract
2 teaspoons pumpkin pie spice
Soak baby limas overnight, rinsing a few times, then cook for approximately 55 minutes. Drain and mash or put through a food processor.
Preheat oven to 350 degrees.
Mix all dry ingredients together, then combine with remaining ingredients (except the 1/2 teaspoon canola oil). Stir only enough to blend.
Coat two 5 x 9 x 3 inch loaf pans with the remaining canola oil and pour in batter.
Bake at 350 degrees 60 to 70 minutes, or until a toothpick inserted in the bread emerges clean. Let cool in pans for 5 minutes and then remove bread to a rack to cool. Cut each loaf into 12 slices.
Toast before serving, and top with a few tablespoons of plain yogurt plus a teaspoon of maple syrup.
Yield: 12 servings. Serving size: 1 slice.
Yield: 12 servings. Serving size: 1 slice.
With walnuts, each slice contains approximately: Calories: 84 (19% from fat); Protein: 4 gms; Fat: 1.8 gms; Carbohydrate: 14 gms; Cholesterol: 0; Sodium: 15 mgs. Allowances: 1 1/3 starches + 1/3 vegetable + 1/3 fruit + 1/2 fat.
Without walnuts, each slice contains approximately: Calories: 80 (12% from fat); Protein: 4 gms; Cholesterol: 0; Sodium: 15 mgs; Allowances: 1 1/3 starches + 1/3 vegetable + 1/3 fruit + 1/8 fat
Real Cranberry Relish
This dish can be prepared days in advance, so you, too, can enjoy the holidays!
This relish is exceptionally good as a topping for Twice Baked Garlic Sweet Potatoes.
4 cups fresh cranberries
8 large oranges, peeled and chopped
1 pear, chopped (preferably a soft, ripe Bosc pear)
2 tablespoons chopped pecans (approximately 1/2 ounce)
Grind all the fruit and pecans in a good processor or grinder. Mix well.
Yield: Just over 15 servings. Serving size: 1/2 cup.
This dish can be prepared days in advance, so you, too, can enjoy the holidays!
This relish is exceptionally good as a topping for Twice Baked Garlic Sweet Potatoes.
4 cups fresh cranberries
8 large oranges, peeled and chopped
1 pear, chopped (preferably a soft, ripe Bosc pear)
2 tablespoons chopped pecans (approximately 1/2 ounce)
Grind all the fruit and pecans in a good processor or grinder. Mix well.
Yield: Just over 15 servings. Serving size: 1/2 cup.
Each serving contains approximately: Calories: 59 (14% from fat); Protein: 1 gm; Fat: .9 gm; Carbohydrate: 13 gms; Cholesterol: 0; Sodium: trace; Allowances: 4/5 fruit + 1/4 fat.
Twice-Baked Garlic Sweet Potatoes
1-2 head(s) of garlic (dependent upon love for garlic!)
1/4 teaspoon extra virgin olive oil
6 small to medium unpeeled sweet potatoes
1/2 cup plain nonfat yogurt
1/4 teaspoon freshly ground black pepper
Preheat oven to 400 degrees.
Remove the outer covering from garlic, but do not peel or separate the cloves. With a paring knife, slice off the smallest end of the garlic cloves. Using the palms of your hands, coat the garlic with olive oil, then wrap in aluminum foil. Bake garlic and sweet potatoes on a baking sheet for 1 hour and 15 minutes.
1-2 head(s) of garlic (dependent upon love for garlic!)
1/4 teaspoon extra virgin olive oil
6 small to medium unpeeled sweet potatoes
1/2 cup plain nonfat yogurt
1/4 teaspoon freshly ground black pepper
Preheat oven to 400 degrees.
Remove the outer covering from garlic, but do not peel or separate the cloves. With a paring knife, slice off the smallest end of the garlic cloves. Using the palms of your hands, coat the garlic with olive oil, then wrap in aluminum foil. Bake garlic and sweet potatoes on a baking sheet for 1 hour and 15 minutes.
(Leave oven on.) After cooking, separate garlic cloves and squeeze to extract 2 to 4 teaspoons of pulp --dependent upon how garlicky you want it.
Slice the top skin off each sweet potato, and carefully scoop out most of the insides, leaving the shells intact. Mash the sweet potato pulp, stir in garlic pulp, yogurt, and pepper. Spoon this mixture back into the shells, and bake at 400 degrees for 15 minutes or until thoroughly heated.
Slice the top skin off each sweet potato, and carefully scoop out most of the insides, leaving the shells intact. Mash the sweet potato pulp, stir in garlic pulp, yogurt, and pepper. Spoon this mixture back into the shells, and bake at 400 degrees for 15 minutes or until thoroughly heated.
Yield: 6 servings.
Each serving contains approximately: Calories: 143 (2% from fat); Protein: 4 gms; Fat: .3 gm; Carbohydrate: 32 gms; Cholesterol: trace; Sodium: 29 mgs; Allowances: 1 1/4 starches + 1/2 vegetable + 1/3 dairy.
Persimmon and Cranberry Stuffed Squash
2 large acorn squash, split lengthwise and seeded
1 pear, chopped
1 cup raw cranberries
1 persimmon, peeled and cubed
2 tablespoons orange juice concentrate
2 tablespoons honey
1/2 teaspoon ground allspice
2 teaspoons ground cinnamon
Pour water 1-inch deep into a 9 x 12 inch casserole and place squash cut side up. Sir the remaining ingredients together and spoon the mixture into the center of each squash half. Spoon and brush extra liquid onto the cut edges of the squash. Bake for 45 to 60 minutes or until the squash is tender.
Yield: 4 servings. Each squash half contains approximately: Calories: 161 (2% from fat); Protein: 1 gm; Fat: .3 gms; Carbohydrate: 28 gms; Cholesterol: 0; Sodium: 4 mgs; Allowances: 1 starch + 1 1/3 fruits.
2 large acorn squash, split lengthwise and seeded
1 pear, chopped
1 cup raw cranberries
1 persimmon, peeled and cubed
2 tablespoons orange juice concentrate
2 tablespoons honey
1/2 teaspoon ground allspice
2 teaspoons ground cinnamon
Pour water 1-inch deep into a 9 x 12 inch casserole and place squash cut side up. Sir the remaining ingredients together and spoon the mixture into the center of each squash half. Spoon and brush extra liquid onto the cut edges of the squash. Bake for 45 to 60 minutes or until the squash is tender.
Yield: 4 servings. Each squash half contains approximately: Calories: 161 (2% from fat); Protein: 1 gm; Fat: .3 gms; Carbohydrate: 28 gms; Cholesterol: 0; Sodium: 4 mgs; Allowances: 1 starch + 1 1/3 fruits.
Holiday Brussels Sprouts and Chestnuts with Orange Glaze
24 small fresh brussels sprouts
1/2 teaspoon extra virgin olive oil
12 shelled chestnuts, quartered
4 shallots, thinly sliced crosswise
1/2 cup unsweetened orange juice
1/2 cup Basic Veggie Stock
2 teaspoons molasses
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
Wash brussels sprouts carefully, removing discolored leaves and stem ends. Place in a vegetable steamer over boiling water, cover and steam for 8 minutes, or until tender. Drain and set aside.
Heat oil in a large skillet over medium high heat; add chestnuts and shallots. Saute for 5 minutes or until tender, adding some stock as needed to prevent scorching. Combine orange juice, Basic Veggie Stock, molasses, and lemon juice. Stir well and add to the chestnut mixture.
24 small fresh brussels sprouts
1/2 teaspoon extra virgin olive oil
12 shelled chestnuts, quartered
4 shallots, thinly sliced crosswise
1/2 cup unsweetened orange juice
1/2 cup Basic Veggie Stock
2 teaspoons molasses
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
Wash brussels sprouts carefully, removing discolored leaves and stem ends. Place in a vegetable steamer over boiling water, cover and steam for 8 minutes, or until tender. Drain and set aside.
Heat oil in a large skillet over medium high heat; add chestnuts and shallots. Saute for 5 minutes or until tender, adding some stock as needed to prevent scorching. Combine orange juice, Basic Veggie Stock, molasses, and lemon juice. Stir well and add to the chestnut mixture.
Bring the mixture to a boil and cook for about 5 minutes. Stir in the brussels sprouts and cook for another 5 minutes.
Yield: 4 servings. Serving size: 1 cup.
Yield: 4 servings. Serving size: 1 cup.
Each serving contains approximately: Calories: 160 (11% from fat); Protein: 4 gms; Fat: 2 gms; Carbohydrate: 35 gms; Cholesterol: 0; Sodium: 28 mgs; Allowances: 1 starch + 2 vegetables + 1/3 fruit + 1/10 fat.
Cornbread and Mushroom Stuffing
This is a great stuffing for turkey, if you still eat turkey. Or, serve it as a base for your favorite beans.
1/4 cup white wine
11 cups chopped mushrooms (mixture of portobello, shiitake, chanterelle, or any edible wild mushrooms)
3 cups sliced shallots
1 fennel bulb, thinly sliced
3 cups corn
3/4 cup Italian parsley, chopped
1 teaspoon freshly ground black pepper
1 cup Basic Veggie Stock
6 cups cubed D’Liteful Cornbread
1 1/2 cups homemade mashed potatoes (preferably made with Yukon Gold potatoes)
Vegetable cooking spray
Heat wine in a wok. Add the mushrooms, shallots, and fennel and cook 5 to 10 minutes or until tender. Stir in the corn, parsley, and pepper and saute for another 1 or 2 minutes. Add a little stock, if needed, to prevent scorching. Add cubed cornbread, mashed potatoes, and remaining stock; stir well.
Preheat oven to 450 degrees. Spray a 13 1/2 x 8 3/4 x 1 3/4 inch casserole and an 8 inch round baking dish with vegetable cooking spray.
Place mixture in prepared baking dishes and bake for 30 minutes or until browned.
Yield: 15 servings. Each serving contains approximately: Calories: 156 (4% from fat); Protein: 6 gms; Fat: .75 gm; Carbohydrate: 35 gms; Cholesterol: 0; Sodium: 35 mgs; Allowances: 1 2/3 starches + 3/4 vegetable.
This is a great stuffing for turkey, if you still eat turkey. Or, serve it as a base for your favorite beans.
1/4 cup white wine
11 cups chopped mushrooms (mixture of portobello, shiitake, chanterelle, or any edible wild mushrooms)
3 cups sliced shallots
1 fennel bulb, thinly sliced
3 cups corn
3/4 cup Italian parsley, chopped
1 teaspoon freshly ground black pepper
1 cup Basic Veggie Stock
6 cups cubed D’Liteful Cornbread
1 1/2 cups homemade mashed potatoes (preferably made with Yukon Gold potatoes)
Vegetable cooking spray
Heat wine in a wok. Add the mushrooms, shallots, and fennel and cook 5 to 10 minutes or until tender. Stir in the corn, parsley, and pepper and saute for another 1 or 2 minutes. Add a little stock, if needed, to prevent scorching. Add cubed cornbread, mashed potatoes, and remaining stock; stir well.
Preheat oven to 450 degrees. Spray a 13 1/2 x 8 3/4 x 1 3/4 inch casserole and an 8 inch round baking dish with vegetable cooking spray.
Place mixture in prepared baking dishes and bake for 30 minutes or until browned.
Yield: 15 servings. Each serving contains approximately: Calories: 156 (4% from fat); Protein: 6 gms; Fat: .75 gm; Carbohydrate: 35 gms; Cholesterol: 0; Sodium: 35 mgs; Allowances: 1 2/3 starches + 3/4 vegetable.
Mushroom and Onion Gravy
2 teaspoons extra virgin olive oil
6 cups sliced mushrooms (see note)
2 cups chopped onions
1 cup sherry
1 cup Basic Veggie Stock
3 tablespoons arrowroot powder
Freshly ground black pepper to taste
Note: Portobello and shittake mushrooms are particularly delicious
Heat olive oil in wok, then add mushrooms. Saute for 5 minutes. Add onions and saute an additional 5 minutes. Combine shetty, Basic Veggie Stock, and arrowroot powder until the powder has dissolved. Gradually add this mixture to the mushrooms and onions. Cover and simmer 10 minutes or until desired consistency has been achieved.
Yield: approximately 24 servings. Serving size: 2 tablespoons.
6 cups sliced mushrooms (see note)
2 cups chopped onions
1 cup sherry
1 cup Basic Veggie Stock
3 tablespoons arrowroot powder
Freshly ground black pepper to taste
Note: Portobello and shittake mushrooms are particularly delicious
Heat olive oil in wok, then add mushrooms. Saute for 5 minutes. Add onions and saute an additional 5 minutes. Combine shetty, Basic Veggie Stock, and arrowroot powder until the powder has dissolved. Gradually add this mixture to the mushrooms and onions. Cover and simmer 10 minutes or until desired consistency has been achieved.
Yield: approximately 24 servings. Serving size: 2 tablespoons.
Each serving contains approximately: Calories: 15 (19% from fat); Protein: 1 gm; Fat: .32 gm; Carbohydrate: 3 gms; Cholesterol: 0; Sodium: 1 mg; Allowances: 1/16 starch + 1/3 vegetable + 1/12 fat.
