3-Ingredient Comfort Food from HG

Another great post from HG

Super-Cheesy Crazy-EZ Shepherd's Pie

"Twice-Baked" Mexi-tato

Tuna Noodle Casse-bowl

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1.03.01

A guide to fall's veggies from SITC

Fall for these foods

Written by Barbie Broschart   

The fall is my favorite time of year! The leaves are just turning that beautiful shade of orangey-red, the air has a faint wood-residue smell and the temperature is just perfect for a long sleeve T-shirt and jeans. If that wasn’t enough – my favorite, favorite thing about fall is the produce!

Just last week as I was educating a picky 7-year-old patient on the benefits of fruits and veggies and we came to an agreement. This month he would have to try two new vegetables, more than once, one from each of his favorite colors (he is a green and orange guy). This is perfect for fall because there a ton of green and orange veggies in season. And not only do these veggies taste great, green veggies are packed with antioxidants and vitamin K and orange veggies are loaded with carotenoids, which have been linked to protect against certain cancers.

For your guide on those green and orange veggies in season I have provided you with a list. These are some of my favs! Enjoy!

Broccoli: Broccoli is a green cruciferous vegetable packed with folic acid, vitamin K, A, and C. It can be eaten raw or cooked. Experiment with your broccoli – it is a very versatile food. Add it to cold salads, whole grain pasta, serve it cold or hot with toasted sesame seeds or simply lightly sautéed in garlic and oil.

Brussel Sprouts: A member of the cabbage family, Brussel sprouts get a bad rap. In my experience many people are scared of the little guys, but if made properly, they taste phenomenal and keep you full-- Brussel sprouts are packed with filling fiber! My favorite way to eat them is roasting them in the oven.

Cabbage: Best seen at the end of fall, cabbage has similar nutrition qualities of broccoli and Brussel sprouts. I like to shred cabbage and add it to salads or use it in soups.

Endive: I love endive because it is crisp, clean, and delicious. I also love endive because it contains only 9 calories per cup. Use endive in salads, with tuna steak, or chicken – yum!

Pumpkin: In addition to making a beautiful carving, pumpkin is a nutrient powerhouse. Its high levels of beta carotene, vitamin A, and vitamin C may boost immune function. Use pumpkin as a soup base, add it to chili, or simply heat it up with some cinnamon and Splenda for a sweet, savory dessert.

Spinach: Probably my favorite green veggie, spinach is packed with iron, fiber and folic acid. It is also very versatile. Use spinach as a side dish, add it to soups, or eat it raw in a salad.

Sweet potatoes: If you love potatoes, you’ll love sweet potatoes. Why? Because they’re sweet and healthy, too! Sweet potatoes are an excellent source of vitamin A, and C and also contain potassium, iron and copper. For a savory dish, brush with some cayenne pepper, salt, and a sprinkle of olive oil for a healthier version of French fries. Looking for a sweeter fare, bake these bad boys and add a little cinnamon – yum!

Winter Squash: Best in October through November, winter squash is an amazing veggie. Winter squash comes in many shapes and varieties, including butternut, acorn, and turban. My favorite is butternut because it has a sweet flavor and is great as a side dish tossed with a few dried cranberries and paired with turkey, chicken or pork.

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Tanya's Tip: Fresh veggies spoil quickly.  To ensure my extras don’t end up in the trash, I take my leftover vegetables and make them into a soup.  Just add any vegetables you have on hand to chicken broth, for a quick and delicious way to get your veggies in.

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HG's 3-Ingredient Recipes

Chicken Breast + BBQ Sauce + Lettuce = BBCute Chick in a Lettuce Bun

Broccoli Cole Slaw + Garbanzo Beans + Fat-Free Italian Dressing = Easy-Beany Italian Slaw

 Club Soda + Crystal Light Fruit Punch Mix + Pineapple Chunks = Fizzy Fruity Pineapple Punch

Raw vs. Cooked Veggies from SITC

I thought this was another helpful article on the raw vs. cooked veggies debate.

For Sushi at Home, Skip the Fish

Seriously loving this article from NYT.
The main ingredients for your personal sushi bar are quality rice, 
a good imagination and a willingness to experiment with vegetables.
Thanks to Jon for sharing it.

Haroset & Roasted Asparagus from SITC

Happy, healthy holiday recipes

Passover


Haroset, a blend of fruit and nuts symbolizing the mortar used to build pyramids in Egypt, is one of the standard side dishes that you will find on every Passover Seder table. However, even if you aren’t celebrating Passover this year, it’s still a healthy and quick recipe that’s worth a try. Haroset is packed with antioxidants and potassium (from the all natural dates), and vitamin E, magnesium, and omega-3’s (from the walnuts). Try it as an alternative to your post workout peanut butter sandwich or even have it on whole wheat toast for breakfast. You can even try using haroset as a spread for your salmon or chicken dinner. Just spread on top and pop it in the oven. For this recipe, use whole, pitted dates, which have fresher flavor and better texture than packaged, chopped dates. 


Haroset

Serves: 16

Total Time: 15 minutes



Ingredients
•   1 package (13 oz) of pitted pressed dates

•   1 tablespoon canola oil

•   3/8 cup sweet red wine, such as Manischewitz

•   1/2 apple, peeled and diced

•   1/2 tablespoon sugar

•   3/4 teaspoon cinnamon
•   Dash of ground cloves, optional 

•   1/2 cup chopped walnuts



Directions
1. In a pot combine dates and oil, on a low flame until dates melt, about 5-7 minutes

2. Keep mixing and add the rest of the ingredients (except walnuts) 

3. Remove from flame and onto a plate, top with chopped walnuts for decoration


Tips:
1. Look for sweet kosher wine in the ethnic-foods aisle at the supermarket. Grape juice may be used instead.
2. I recommend making this recipe 1 to 2 days prior to serving and refrigerate until serving. This allows more of the flavors to develop.
3. You can buy Galil Pitted Pressed Dates 13 oz online here.

Nutrition Content: Per serving (2 tablespoons) 50 calories, 1.5g fat, 0.2g saturated fat, 6g carbohydrates, 0.3 g fiber, 0.5g protein, 0.6g sodium


—Karen Kattan

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Easter

Although I may be too old to participate in the Easter egg hunts, the chocolate eggs, candy and cakes still beckon me.  I doubt I’m the only one!

Enjoying a sugar fest a few times a year is OK, but be sure to balance out your holiday indulgences with some green veggies! This roasted asparagus goes great with any traditional Easter ham. You many have a hard time getting too excited about veggies when there are so many treats around, but I assure you this recipe has great flavor and is super simple to make. Asparagus is also a great bang for your nutritional buck, providing nutrients such as fiber, potassium and folate for a small number of calories. Another bonus: asparagus contains the amino acid asparagine, which has a mild diuretic effect, making it a great way to help offset the water-retaining effects of any excess salt and sugar. Enjoy!

Roasted Asparagus

Serves: 4

Total Time: 25 minutes



Ingredients 
•    About 14 ounces of asparagus (about 25 spears)
•    1 tablespoon olive oil
•    ½ teaspoon pepper
•    ¼ cup Parmesan cheese

Directions
1. Preheat oven to 425 degrees
2. Trim off tough ends of asparagus spears.  Place asparagus in a shallow baking dish or tray and brush olive oil until lightly coated.  Sprinkle with pepper
3. Cook until tender (about 12-18 minutes).
4. Remove from oven and sprinkle on cheese.

Nutrition Facts: Per serving (about 6 spears with cheese), 75 calories, 5 g fat, 0 g saturated fat, 4 g carbohydrate, 2 g fiber, 4.5 g protein, 115 mg sodium, 208 mg potassium (5.2% daily value), 120 mg calcium (12% daily value) 52 mg folate (13% daily value).


—Lauren Graf, MS, RD

Mexican Layered Salad from TOH

I just loved this pic.  How yummy does this look?  Very spring-y!

10 ServingsPrep/Total Time: 20 min.

Ingredients

• 4 cups torn romaine
• 1 large cucumber, peeled, halved and sliced
• 3 medium tomatoes, chopped
• 2 medium ripe avocados, peeled and sliced
• 2 large green peppers, chopped
• 1-1/2 cups mayonnaise
• 1/4 cup canned chopped green chilies
• 2 teaspoons chili powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon garlic powder
• 1 cup crushed tortilla chips
• 1/2 cup shredded cheddar cheese

Directions

• In a 2-qt. trifle bowl or glass serving bowl, layer the first five
• ingredients. Combine the mayonnaise, chilies and seasonings; spread
• over the top. Sprinkle with chips and cheese. Serve immediately.
• Yield: 10 servings.

Nutrition Facts: 3/4 cup equals 371 calories, 35 g fat (6 g saturated fat), 18 mg cholesterol, 325 mg sodium, 13 g carbohydrate, 5 g fiber, 4 g protein.

Zucchini Pie from SITC

In anticipation of the forthcoming season, here's a yummy looking recipe from SITC.

Serves: 8

Prep Time: 10 minutes   
Cook Time: 1 hour

Ingredients:
* Nonstick cooking spray
* 4 teaspoons breadcrumbs**
* 5-6 zucchinis, peeled, and cubed small
* ½ cup 0% cottage cheese
* ½ cup part-skim shredded mozzarella cheese
* 2 eggs
* 1 egg white
* ¼ teaspoon each: garlic powder, onion powder, pepper
* 2 tablespoons reduced fat feta cheese

Instructions:
1.    Preheat oven to 350°F.
2.    Spray a 9x11 inch Pyrex with nonstick cooking spray.
3.    Spread 2 teaspoons bread crumbs on the bottom of the Pyrex.
4.    In a bowl, combine the rest of the breadcrumbs, cubed zucchini, cottage cheese, ¼ cup mozzarella cheese, eggs, egg whites, and spices. Mix all together.
5.    Pour into the Pyrex. Sprinkle the feta cheese and the remaining mozzarella cheese on top.
6.    Bake for one hour, or until the top browns and bubbles.

**Omit breadcrumbs for a gluten-free recipe.

This can also be served with a Tzatziki sauce:

Ingredients:
* 2 cucumbers, diced
* 2 tablespoons dried mint leaves
* 8 ounces 0% Greek Yogurt
* Salt, to taste (and garlic powder — optional)

Instructions:
1. Mix all ingredients in a bowl and serve.


Nutrition Content:
Per serving (2½-inch piece of zucchini pie with 1/2 tablespoons tzatziki): 126 calories, 4 g fat, 2.5 g sat fat, 8 g carbs, 1.5 g fiber, 12 g protein, 122 mg sodium, 361 mg calcium, 376 mg potassium 


—Karen Kattan

HG's Sassy 'n Steamy Artichoke

I wanted to post this recipe in honor of my Mother.  I remember when she used to make this for us when we were younger.  I loved that my Mom introduced us to some "beyond the norm" foods.  I'll always be grateful for her adventurous spirit in that arena.  Thanks HG for the great memory reminder.

	HG's Sassy 'n Steamy Artichoke
	Artichoke Smarts!
	There's no reason to be intimidated by artichokes. They're super easy to make and REALLY fun to eat (like a little project!). Check out our Sassy 'n Steamy Artichoke. Make both sauces or just one... your call! Ingredients:1 large artichoke For Creamy Salsa Dipping Sauce 1 1/2 tbsp. fat-free plain Greek yogurt (Fage Total 0% is the best) 1 1/2 tbsp. salsa For Lemon Butter Dipping Sauce 1 1/2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown) 1/4 tsp. lemon juice 1/4 tsp. chopped garlic Directions: Cut stem off artichoke and remove small, tough leaves at the base. Slice an inch off the top of the artichoke and, if you like, trim the tips of the leaves with kitchen shears. Place artichoke in a large microwave-safe bowl, base down, and add about 1/2 inch of water to the bowl. Cover and microwave for 6 - 8 minutes. Let stand for 1 - 2 minutes before uncovering. Leaves should detach easily from artichoke. Drain water and allow to cool slightly. To make the creamy salsa, combine yogurt with salsa in a small bowl and mix well. To make the lemon butter sauce, combine all ingredients in a small microwave-safe bowl. Microwave for 10 seconds, or until melted, and mix well. Serve your steamed 'choke with dipping sauce(s). Here's the 1-2-3 on how to eat it: 1. Pull off a leaf and dip the base in sauce. 2. Place the base in your mouth, dip side up, and gently close your teeth around it. 3. Scrape it along your top teeth to consume the soft, delicious part (YUM!), and then discard the leaf. Now repeat! And when all the leaves are gone, scoop out and discard the thistle-like choke, and enjoy the artichoke bottom (the BEST part)! MAKES 1 SERVING
	Serving Size: 1 artichoke with both sauces (entire recipe) Calories: 163 Fat: 7.75g Sodium: 444mg Carbs: 19.5g Fiber: 9g Sugars: 1.5g Protein: 7.5g POINTS® value 3* HG FYI! The steamed artichoke itself has 76 calories, <0.5g fat, and 8.5g fiber (POINTS®value 1*), the creamy salsa has 18 calories, 0g fat, and <0.5g fiber (POINTS® value 0*), and the lemon butter sauce has 69 calories, 7.5g fat, and 0g fiber (POINTS® value 2*).

Pesto Chicken Paradise

I've been loving me some pesto lately, so when I saw this recipe in my inbox from Skinny&theCity, just had to put it here.

A mayo-free chicken salad (that still tastes great!)

Salad is my go-to lunch on most days of the week. With the right ingredients, it can be a delicious, nutrient-packed meal. But many take-out salads from restaurants leave you with more than you bargained for in terms of calories, fat, and sodium. Sometimes you think you’re ordering a healthy meal because it’s called a “salad” but it’s really a 1,000+ calorie diet killer!

That’s why I love the restaurant chain, Just Salad. With a menu created by registered dietitian and chef Laura Pensiero, all the salads are healthy and delicious. Those of us fortunate enough to live near one of the locations in New York City or Hong Kong can enjoy ordering from them. The rest of us can seek inspiration from the inventive ingredients like butternut squash, artichoke hearts, dried cranberries, multigrain croutons, and condiments like lemon vinaigrette and pesto.

Want an exact recipe? You’re in luck: Chef Laura let us in on the secret of one of her delicious creations: Pesto Chicken Paradise. This is simple to make but tastes gourmet. For more ideas, check out justsalad.com!

Pesto Chicken Paradise

Total Time: 25 minutes

Serves: 6








Ingredients For Pesto Chicken

* 12 ounces cooked chicken breasts
* 3 tablespoons pesto sauce (homemade or store bought)
* 6 ounces arugula leaves
* 6 ounces mesclun mix
* 1 clove garlic, crushed
* 1 ½ cup broccoli florets, steamed until tender
* ½ cup almonds, blanched and slivered
* ½ red onion, thinly sliced
* ¼ cup sun-dried tomatoes, chopped
  
Ingredients For Balsamic Vinaigrette Dressing (makes about 1 cup)

* ¼ cup balsamic vinegar
* 1 teaspoon Dijon mustard
* 1 clove garlic, crushed
* ¾ cup extra virgin olive oil

Directions:
1)   Preheat oven to 400°F.
2)   Slather the already cooked chicken breasts with pesto sauce and bake for about 5 minutes, until bubbly and slightly browned.
3)   Remove from oven and place in a large mixing bowl.
4)   Add the arugula, mesclun, sun dried tomatoes, almonds, and red onions to the bowl. Toss with about ½ cup of balsamic vinaigrette and serve.

Nutrition Content:
Per serving (about 2/3 cup): 341 calories, 24 g fat, 3 g saturated fat, 11 g carbohydrate, 3.5 g fiber, 22 g protein, 200 mg sodium            

Note: Although most of the fat in this salad is from heart healthy olive oil, if you’d like to lighten it up a bit, simply use a little more vinegar and less oil. Enjoy!


—Lauren Graf, MS, RD

Meat Free Monday

from GOOP Newsletter

interesting article by Sir Paul

as in of the Beatles

yes, that Paul

Meatless Comfort Foods

from Everyday Food Newsletter

like the idea of these recipes, even though I'm not vegetarian . . .

I think maybe it's just because I'm craving lots of veggies right now?

Deep Winter Minestra – Beans and Greens Soup

so my sister Bernice & I saw this recipe last week on the Rachael Ray Show

it looked really good to both of us & I think we're planning on making it in the near future!

Cauliflower Poppers

Weight Watchers Recipe

we tried something very similar to this from Martha Stewart minus mint (store didn't have it!)
as a side for part of our Christmas Feast

The best of both worlds: Eggplant Parm and Lasagna

got this recipe from skinnyCookbook that looks yummy!
love the nutritional info @ the end too


This recipe replaces layers of pasta with thin strips of eggplant, similar to eggplant towers. When eggplant is sliced the long way, it looks more like lasagna noodles. Eggplant gives you a fiber and antioxidant boost as well. When it’s baked rather than fried, as in this recipe, it is low in calories and fat as well. This version also uses reduced fat cheeses and minimizes oils, which helps keeps the total and saturated fat content down. Plus it contains about 60% of your daily calcium needs. Now that’s what I call comfort food without the guilt!


Eggplant Lasagna

Total Time: About 1 hour

Serves: 6


Ingredients:

• ½ cup chopped onions
• ½ cup coarsely chopped carrots
• 1 sweet red pepper, chopped
• 1 cup white button mushrooms
• 2 cloves garlic, minced
• 1½ cups low-fat spaghetti sauce
• 1 (8-ounce) can of no-salt added stewed or chopped tomatoes with juice
• 10 ounces of frozen spinach
• 1 (15-ounce) container of reduced fat ricotta cheese
• ½ cup grated Parmesan cheese
• 1½ cups shredded, part skim mozzarella
• 2 large eggplants, peeled
• Non-stick cooking spray

Cooking Instructions for Sauce:

1. Lightly spray a large saucepan with non-stick cooking spray. Add onions, carrots, red pepper, mushrooms, and garlic. Cook over medium heat for 5 minutes.
2. Stir in spaghetti sauce and stewed tomatoes. Bring to a boil, then reduce heat. Add frozen spinach and simmer uncovered for about 15 minutes or until veggies are tender.

Cooking Instructions for Eggplant Lasagna:

1. Preheat oven to 375ºF.
2. Slice eggplant lengthwise about one-quarter inch thick. Spray large baking sheet with non-stick cooking spray. Spread eggplant in a single layer on baking sheet.
3. Bake for approximately 20 minutes. (The purpose of pre-baking the eggplant is to remove excess water from the vegetable prior to making the lasagna.)
4. While eggplant is baking, mix the ricotta and Parmesan cheese together in a medium bowl.
5. To assemble, use a baking dish (approx 12” x 7 ½” x 2”) or similar sized dish.
6. Coat the bottom of pan with a thin layer of tomato sauce. Place three strips of  the cooked eggplant on top of the sauce.
7. Spread with ½ of the cheese mixture. Top with half of remaining sauce. Sprinkle half of the mozzarella cheese.
8. Repeat layers using the remaining eggplant strips, cheese mixture, sauce and mozzarella cheese. Sprinkle remaining ¼ cup Parmesan cheese on top. Bake 30-35 minutes.

Nutrition content:
Per serving size (about 1½ cups): 320 calories, 15 g fat, 8 g saturated fat, 27 g carbohydrate, 13 grams fiber, 570 mg sodium, 995 mg potassium (25% daily need), 608 mg calcium (60% daily need)

Christmas Food

Finally!  I got the Smilebox put together of our Feast for Christmas.

Slideshow design created with Smilebox

Recipes for Yams & Apples & Cauliflower Poppers is linked in text.
The Roasted Cauliflower recipe from Martha Stewart was our one "NEW" recipe for this time.
Let me know if you have any questions.

Steam n' Mash-Recipes

these recipes from Ore-Ida look yummy

Yams & Apples

My sister Bernice wrote me an email asking for this recipe.
This is yet another favorite from Jon's family.
I love that my family is loving it too!  :)

1 cube butter (1/2 C) melted; add
3 TB cornstarch
1 C sugar, stir to dissolve
2 C water
1 ts lemon juice
1/8 ts salt

Cook until thick, stirring constantly

5 med yams (cooked, peeled, & sliced)
5 med apples (peeled, & sliced thin)

Layer yams & apples
Pour sauce over top
Sprinkle with cinnamon
Bake @ 350 for 50 min.

My notes:
I love how we didn't really have to tweak this recipe @ all to fit Jon's allergy needs.
I've always seen this made with granny smith/sour apples.
Also, we much prefer this to the marshmallow topped version!
If you make this, let me know how yours turns out.

Carrot-Parsnip Latkes

so, in honor of the Festival of Lights, we made this recipe on Friday, December 11th.

Zoe & Zane peeling veggies.

Veggies all ready to be grated.

Zoe grating carrots.

Zane grating parsnips.

Here's what it looked like all mixed up & ready for frying.

I grated the onion & prepped all the other ingredients.

Jon helped a lot with the frying part.

This is a stack of them keeping warm in the oven.

I think this is the first time we've ever made latkes.  It was a fun way to get the kids involved in the process.  We did use whole eggs instead of just the whites though--what was I going to do with random yolks hanging around?  I loved how it was a team effort!

Brussels Sprouts with Chestnuts

Recipe Here

New recipe we're trying this year.

Jon & I actually don't hate brussels sprouts, & this recipe looked good.

It's got a couple of ingredients that I've never worked with before:

• chestnuts (I went with the jarred variety vs. fresh.)
• leeks

I hope I can get the leeks taken apart ok.

They're known to be very "silt-y" in between the leaves.

Found this vid helpful . . .

How To Clean Leeks on Howcast

(although the eyebrow wiggle @ the end is kinda creepy! lol)

Also, instead of fresh sprouts, am using frozen.

(In my opinion, brussels are a pretty hardy veggie, so holds up well frozen.)

Was able to find some petite ones that I'm excited about.

Zoe had mentioned that sometimes it's hard to eat regular sized ones that haven't been cut up. Little mouths, big sprouts. So hopefully, they kids will have an easier time eating the petite ones.

Plus, remember what Mom always said?

You have to be grateful for the trails AND the blessings.

Or something like that.