1 Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip Soups & Salads Holiday Recipes by Roasted Butternut Squash Soup Apple, Blue Cheese, and Walnut Salad Vegetables & Sides Roux-less Cauliflower Mac n Cheese Kale with Garlic and Caramelized Onions Mains & Proteins Herb Roasted Turkey Roasted Pork Tenderloin with Mushrooms & Artichoke Hearts Dessert Ideas Pumpkin Peanut Butter Fudge Sweet Potato Brownies with Vanilla Yogurt Ice Cream By Sara Nicole Ansari, R.D.
2 Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip 2 8 oz packages white button mushrooms ¼ cup balsamic vinegar ¼ tsp garlic powder ¼ cup (4 tbsp) Parmesan cheese, grated ¼ cup (4 tbsp) whole wheat panko breadcrumbs 8 garlic cloves, minced ⅓ cup Italian flat-leaf parsley, stems removed, washed, and chopped 2 tbsp extra virgin olive oil ¼ tsp dried red pepper flakes 2 1 oz part-skim mozzarella cheese deli slices, cut into thin 1-inch squares Carefully break off stems and clean mushrooms with a damp paper towel. Discard stems. Combine mushroom caps and balsamic vinegar in a large plastic bag. Marinate for at least 2 hours. In a medium mixing bowl, combine breadcrumbs, Parmesan, garlic, parsley, olive oil, and red pepper flakes. Preheat oven to 375 F. Stuff each mushroom cap with about 1 tbsp of the breadcrumb-parsley mixture, or until the cavity is full. Cut each deli slice of part-skim mozzarella into 15 small squares, or enough for one small piece per mushroom. Top each stuffed mushroom cap with a small square of part-skim mozzarella cheese. Bake on a lined baking sheet for 12 minutes until cheese is golden brown. Mushrooms may be prepared and stuffed ahead of time and refrigerated until ready to bake and serve hot. MAKE ABOUT 30 MUSHROOMS / SERVES ABOUT 10 PEOPLE Recipe is: vegetarian, low fat, nut free, low sodium, low carb, diabetic and weight loss friendly. Made be modified to be vegan and lactose free by eliminating the cheese. May be modified to gluten-free by eliminating breadcrumbs. 16 oz frozen organic spinach 12 oz frozen artichoke hearts, quartered 16 oz frozen organic kale 1 medium onion, chopped 6 garlic cloves, minced 1 tbsp olive oil 8 oz nonfat plain Greek yogurt 8 oz part-skim or low fat ricotta cheese 8 oz part-skim mozzarella cheese, shredded ¼ cup Parmigiano Reggiano cheese, grated ¼ tsp red pepper flakes sea salt and ground black pepper to taste In a large deep skillet, heat oil over medium heat. Sauté chopped onions for 5 minutes until softened. Add minced garlic and stir for 2 minutes. While the onion are cooking, defrost and drain the spinach and kale. Squeeze out excess water so the dish does not taste watered down. Add the drained spinach and kale to the onions and garlic in the skillet. Season with salt and pepper to taste. Continue to cook, stirring occasionally, for 5 minutes. Add the red pepper flakes. While the spinach-kale mixture is cooking, defrost the artichoke hearts, chop into bite size pieces, add to the skillet, and stir. Add the Greek yogurt, ricotta cheese, and grated Parmigiano Reggiano cheese. Stir until all ingredients are incorporated. Taste and season with additional salt and pepper as needed until well seasoned. Transfer to a baking dish, top with shredded mozzarella cheese, and broil until cheese is melted and golden brown. Serve with baked (not fried) chips, such as organic blue corn chips or veggie and flaxseed tortilla chips. SERVES 8 10 PEOPLE Recipe is: vegetarian, low fat, high fiber, gluten free, nut free, diabetic and weight loss friendly.
3 Roasted Butternut Squash Soup Apple, Blue Cheese, and Walnut Salad 2 medium butternut squash, peeled and cut into 1-inch cubes (may substitute with 4 lbs frozen butternut squash) 1 small yellow onion, diced 1 cup organic celery, chopped 4 cups (1 qt) organic low sodium vegetable broth or low sodium chicken broth 2 cups water ½ cup low fat milk (optional) or ¼ cup 0% plain yogurt (optional) 1 tbsp olive oil sea salt and pepper to taste fresh herbs: thyme & bay leaf (maybe substitute with fresh sage if desired) Preheat oven to 400 F. If using a fresh squash, peel with a vegetable peeler and cut in half lengthwise. Discard the seeds and cut into 1-inch pieces. Arrange fresh or frozen cut squash on a heavy rimmed baking sheet in a single layer, drizzle with 1 tsp oil, and toss to coat evenly. Season with sea salt and freshly ground black pepper. Place in the oven and roast for 45 minutes to an hour, or until tender, tossing once halfway through the cooking process. Set aside to cool. While the squash is roasting, in a large pot, sauté onions and celery in 2 tsp olive oil over medium heat until soft, about 5 minutes. Add broth and water. Add a bay leaf (or sage) and a thyme sprig. Bring to a boil and reduce to medium heat, cover and let simmer for about minutes. Add the roasted squash in the large pot of both and stir. Working in small batches and using a food processor or blender, puree soup until smooth. Transfer back to the large pot. Stir in milk or yogurt if desired for creaminess. Garnish with fresh thyme leaves. 9 cups mixed salad greens, washed and torn 3 fuji apple, halved, cored, and thinly sliced (organic recommended) 6 tbsp blue cheese crumbles 3 tbsp walnuts, chopped 2 tbsp extra virgin olive oil 2 tbsp balsamic vinegar 1 tsp dijon mustard In a small bowl, whisk together vinegar, olive oil, and dijon mustard. In a large bowl, toss salad greens with vinaigrette to coat. Divide salad greens onto 2 plates. Top each plate with apple slices, blue cheese, and walnuts. Serve immediately. MAKES 6 SERVINGS Recipe is: vegetarian, low carb, gluten free, low sodium, diabetic and weight loss friendly. SERVES 6 8 PEOPLE Recipe is: vegetarian, gluten free, nut free, low sodium, low carb, diabetic and weight loss friendly. Made be modified to be vegan and lactose free by omitting the milk or yogurt.
4 Roux-less Cauliflower Mac n Cheese 1 cup dry (2.5 cups cooked) whole wheat elbow macaroni (may substitute with a gluten-free elbow macaroni pasta) ½ cup starchy cooking water (reserved from cooking the pasta) 8 cups cauliflower florets (1 large cauliflower head) chopped into bite-size pieces 1 cup cabot-50% reduced-fat cheddar cheese, shredded ½ cup sharp Wisconsin cheddar cheese (reserve for topping) ¼ cup Parmesan cheese, freshly grated ⅓ cup part-skim ricotta cheese ½ cup 0% (non-fat) plain Greek yogurt 1 tbsp lemon juice 2 tsp dijon mustard ¼ tsp garlic powder ⅛ tsp cayenne pepper ¼ tsp ground sea salt ⅓ tsp ground black pepper 2 tbsp whole wheat panko breadcrumbs (eliminate for gluten-free) ¼ cup flat-leaf Italian parsley, chopped for garnish nonstick cooking spray To prepare the macaroni, in a large pot, bring about four quarts of water to a boil. Add the pasta, and cook for about 6 minutes, or until al dente. Drain the pasta in a colander, reserving a cup of the starchy water, and set aside. To prepare cauliflower, remove the leaves, cut out and discard the stalk and core. Cut the cauliflower into bite-sized florets and wash. Steam the cauliflower for 12 or microwave for 6 minutes until tender-crisp. In a large pot over medium-low heat, add the macaroni and cauliflower. Add 1 cup 50% reduced-fat cheddar cheese, ricotta, Parmesan, Greek yogurt, dijon mustard, and lemon juice. Stir until all ingredients are combined, cheddar melts, and the dish becomes creamy. Add sea salt, black pepper, garlic powder, and cayenne pepper or paprika. Stir well over medium-low heat until all ingredients are melted and incorporated. Spray a casserole baking dish with non-stick spray. Pour the creamy cauliflower-macaroni to the dish and spread evenly. Sprinkle with ½ cup shredded sharp cheddar cheese, then sprinkle with whole wheat panko breadcrumbs (eliminate for gluten-free). Bake at 350 F for 20 minutes, then broil for 2 minutes or until the cheese and breadcrumbs are golden and bubbly. Garnish with chopped flat-leaf parsley. Allow the macaroni to sit for ten minutes before serving. MAKES 8 SERVINGS Recipe is: vegetarian, low fat, low carb, high fiber, low sodium, nut free, diabetic and weight loss friendly.
5 Kale with Garlic and Carmelized Onions Roast Turkey with Sage 1 tbsp organic canola oil or virgin coconut oil 1 large sweet or yellow onion, thinly sliced 1 garlic bulb or 8-10 cloves, minced 1 ½ lbs or two-10 oz bags chopped kale, washed and stems removed ¼ cup low sodium organic vegetable broth pinch of sea salt freshly ground black pepper to taste In a large nonstick skillet, heat oil over medium-low heat. Sauté thinly sliced onions for 30 minutes, stirring occasionally, until caramelized. Add minced garlic, continue cooking for 2 3 minutes over medium heat. Add kale to the skillet and stir. Season with salt and black pepper. Add ¼ cup broth, cover with a lid, and let simmer over medium-low heat for 3 5 minutes, or until the kale is wilted and the excess broth is evaporated. SERVES 6 PEOPLE Recipe is: vegetarian, vegan, low fat, low carb, high fiber, gluten free, lactose free, low sodium, nut free, diabetic and weight loss friendly lbs turkey kitchen string ¼ cup fresh sage, minced 20 whole sprigs of herbs, such as thyme or rosemary 2 tbsp organic canola oil 1 tbsp freshly ground pepper 1 tsp salt aromatics: onion, apple, lemon and/or orange, cut into 2-inch pieces (1 ½ cups) 3 cups water or low sodium chicken broth, plus more as needed Position a rack in the lower third of the oven; preheat to 475 F Remove giblets and neck from turkey cavities and reserve for making gravy. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced sage, oil, salt and pepper in a small bowl. Rub the sage mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water or broth and the remaining 10 herb sprigs to the pan. Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350 F and continue roasting for 1¼ to 1¾ hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165 F. Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for minutes. Remove string and carve. MAKES ABOUT 12 3OZ SERVINGS Recipe is: low fat, low carb, gluten free, low sodium, nut free, diabetic and weight loss friendly.
6 Roasted Pork Tenderloin with Mushrooms & Artichoke Hearts Pumpkin Peanut Butter Fudge 3 lbs pork tenderloin (or plan on ½ lb per person) 6 cups white button mushrooms, quartered 12 oz frozen artichoke hearts, defrosted 1 small onion, diced 1 tbsp organic canola oil 6 cloves garlic, minced 3 cups organic low fat, low sodium chicken broth 3 tbsp chopped fresh flat-leaf parsley pinch of sea salt or Mrs. Dash seasoning freshly ground black pepper to taste Position a rack in the center of the oven and preheat the oven to 400 F. In a large skillet, heat the oil over medium-high heat. Season both side of the pork with sea salt or Mrs. Dash and pepper. Cook the pork, turning occasionally, until browned on all sides, about 8 minutes. Transfer the pork to a 13 x 9 glass or ceramic baking dish. Using the same skillet, sauté onions, mushrooms, and garlic, onions. Cook, stirring frequently, until the onions are soft, about 8 minutes. Add the artichoke hearts and broth. Scrape up the browned bits from the bottom of the pan with a wooden spoon. Bring the mixture to a boil and cook for 2 minutes, allowing the sauce to reduce. Pour the wine-broth mixture into the baking dish with the pork and bake until a meat thermometer inserted into the thickest part of the pork registers 165 F, about 25 to 30 minutes. Transfer the pork to a cutting board and let rest for 15 minutes. Pour the pan juices into a medium saucepan. Stir in the chopped parsley and keep warm over low heat. Taste and season if needed. Cut the pork into twelve ½-inch-thick slices. Spoon the wine-broth sauce over the top of the pork and serve. ½ cup canned unsweetened pumpkin puree 1 cup natural peanut butter 2 tbsp coconut oil (softened but not melted) 2 tbsp maple syrup ¼ tsp ground cinnamon ½ tsp ground pumpkin pie spice ½ tsp fine sea salt ½ oz 70% cacao dark chocolate, melted dash of ground nutmeg Line a small baking dish (6 x 6 pan) with two pieces of parchment paper so the paper goes up both sides. Mix all of the ingredients (except the chocolate) together in a large mixing bowl until completely smooth and creamy. Pour mixture into the lined dish and smooth out with a spatula. Place in the freezer until solid, for at least 1 2 hours. Just before you are ready to pull the fudge out, melt dark chocolate over a double boiler or in a microwave. Stir until smooth. Lift the fudge out of the pan by grabbing the sides of the parchment paper and cut it into 1-inch squares. Place the squares in a single layer onto a parchment paper lined tray or pan.. Using a spoon, drizzle the melted chocolate over top of all of the fudge. Return back to the freezer in a sealed container. This must be kept in the freezer until ready to eat. Recipe is: vegan and gluten free. SERVES 6 PEOPLE Recipe is: low fat, low carb, gluten free, low sodium, nut free, diabetic and weight loss friendly.
7 Sweet Potato Brownies with Vanilla Yogurt Ice Cream 1 sweet potato or yam 3 eggs, whisked ¼ cup coconut oil, melted ¼ cup raw honey ¼ tsp vanilla extract 3 tbsp coconut flour 2 tbsp unsweetened cocoa powder ½ cup dark chocolate chips ¼ tsp baking powder 3 tsp cinnamon pinch of sea salt garnish: nonfat vanilla Greek yogurt ice cream (optional) To prepare the sweet potato, preheat oven to 425 F. Wash sweet potato and using a fork poke holes all around it. Bake for minutes, or until soft and cooked through. Peel the skin and mash in a bowl. Turn the oven down to 350 F. In a medium bowl, mix the wet ingredients: coconut oil, honey, vanilla extract, and eggs. Add the dry ingredients to the wet ingredients: coconut flour, cocoa powder, baking powder, chocolate chips, cinnamon, and salt. Mix well to incorporate all ingredients. Spray an 8 x 8 inch baking dish with nonstick cooking spray. Pour batter into to dish and bake for minutes at 350 F. Let rest for at least 10 minutes before serving. Cut the brownies and serve with a scoop of vanilla Greek yogurt ice cream is desired. Secret Stuffed Mushrooms Roux-less Cauliflower Mac n Cheese Recipe is: vegetarian and gluten free. Pumpkin Peanut Butter Fudge
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