Fresh Recipe: Hearty Pumpkin Soup

Friday, October 31, 2014 9:00 AM comments (0)

pumpkin soupPumpkins aren’t just for decoration. They can and should be eaten too! Pumpkins are high in fiber and vitamin A, which can protect your vision, and full of flavor but still low in calories. So, when you head to the store or patch to grab one or two to meet your Halloween needs, don’t forget to snatch up one more for a healthy, tummy-warming fall recipe. 

Nothing says, "It's autumn!" quite like a warm, hearty bowl of soup. Katrina Herrejon, Registered Dietitian and Certified Diabetes Educator, Adult Endocrinology Group, shares her favorite recipe for pumpkin soup:

Recipe makes 4 servings
Serving size 1 cup

Ingredients:

  • 1 small pumpkin (pick a pumpkin that will yield 3 cups or 15 oz. of baked pumpkin “flesh”)*
  • 1 tablespoon canola oil
  • 1 large onion (9.4 oz.)
  • 1 medium red pepper (4.8 oz.)
  • 1 large carrot (4.8 oz.)
  • 4 cups vegetable broth (32 oz.)
  • 1/3 cup natural honey peanut butter
  • Salt and pepper to taste 
  • Roasted pumpkin seeds (optional)

Instructions:

  1. Preheat oven to 350 degrees.
  2. Remove the stem of the pumpkin, cut in half and remove the pulp and seeds.  
  3. Cut pumpkin into uniform pieces and bake for approximately 1 hour or until fork tender.
  4. When cool enough to handle, remove the skin from the pumpkin “flesh.” Set aside approximately 3 cups.
  5. Heat the oil in a large pot and cook the onion, pepper and carrot for about 5 minutes. 
  6. Add the pumpkin and broth to the pot and simmer for 5 more minutes.
  7. Puree the soup using an immersion blender.
  8. Add the peanut butter to the soup and stir until well incorporated.
  9. Add salt and pepper to taste.
  10. Garnish with roasted pumpkin seeds, if desired, and serve warm. 

*Store bought 100% pumpkin puree can be substituted if fresh pumpkin is unavailable.  If using pre-made pumpkin puree skip to step five on the instructions.

Nutrition Information (per serving): 
Calories: 266
Fat: 13g
Carbohydrate: 30g
Fiber: 7g
Protein: 7g

Do you have a healthy, yet delicious pumpkin recipe you traditionally make this time of year? 

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Fresh Recipe: Kale Salad with Homemade Honey Dressing

Friday, August 29, 2014 9:00 AM comments (0)

kale saladKale is all the rage. It's in grocery stores and on restaurant menus, but if it also happens to be in backyard garden, we’ve got the recipe for you. Packed with vitamins A, C and K, as well as plenty of antioxidants, there aren’t many leafy greens quite as healthy as kale.

Katrina Herrejon, Registered Dietitian, Certified Diabetes Educator, shares a recipe for kale salad that is sure to have the entire family asking for more:

Recipe makes 5 servings

Ingredients:

For dressing:

  • 1/4 cup hazelnut oil*
  • 1/4 cup honey 
  • 1/4 cup apple cider vinegar
  • 1 clove of garlic, finely minced
  • Salt and pepper to taste 

For salad:

  • 2 bunches of kale (should yield 5-6 cups chopped kale)
  • 1 large head of broccoli (should yield 2 cups of chopped broccoli florets)
  • 1 1/2 cup fresh strawberries, sliced
  • 2 medium golden beets, cooked and sliced 
  • 1/2 cup of toasted hazelnuts

Instructions:

  1. Whisk all dressing ingredients together in a small bowl and set aside.
  2. Remove the inner rib from the kale and finely chop the leaves.
  3. Remove the stem from the broccoli and finely chop the florets.  
  4. Remove the stems from the strawberries and thinly slice.
  5. Cook the beets until tender, peel the skin, and remove the stems. Slice each beet into 8 segments.  
  6. Combine the kale, broccoli, strawberries, beets and hazelnuts in a large bowl. 
  7. Add the dressing and toss to coat.

Nutrition Information (per serving):
Calories:  292
Fat: 16g  
Carb: 31
Fiber: 4
Protein: 6

*Canola or olive oil can be substituted if hazelnut oil is not available.

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Fresh Recipe: Millet with Sage, Cranberries and Pecans

Friday, July 25, 2014 4:09 PM comments (0)

sageWhat’s growing in your herb garden this summer? Healthy, flavorful sage isn’t just for seasoning meats, though it has that reputation. The subtle flavor and distinctive scent can elevate healthy, vegetarian-friendly recipes too.  If sage is a standout among your summer crops, we have the perfect recipe for potlucks, barbeques and quick-fix dinners. 

Katrina Herrejon, Registered Dietician and Certified Diabetes Educator, Adult Endocrinology Group, puts sage front and center in a recipe that’s perfect for summer and beyond: 

Serving Size 1 cup (c)
Recipe makes 5 servings

Ingredients: 
2.5c low sodium vegetable stock
1c dry millet
1 tsp canola oil
1/2of an onion (5oz)
1/2c dried cranberries (2oz)
1/4c cranberry juice
1/8c fresh sage finely chopped  (0.1oz)
1/2c pecans roasted and chopped (1.5oz)
Salt and pepper to taste

Directions:

  • Bring vegetable stock to a boil in medium pot.
  • Add the millet to the stock; cover and reduce heat.
  • Simmer millet at medium-low heat until all the stock is absorbed (about 20 minutes).
  • Use a fork to fluff the millet and then transfer to a large bowl.
  • While the millet is cooking, heat canola oil in a small skillet.
  • Add onion to the oil; sauté until golden, and remove from heat.
  • Pour cranberry juice in a microwave safe cup and add the cranberries.
  • Microwave cranberries for 30 seconds and then let them sit so that they absorb the juice. 
  • Fold the cooked onion, the cranberries, the pecans, and the sage into the cooked millet.
  • Add salt and pepper to taste.
  • Serve while warm.

Nutrition Information (per serving):
Calories: 338
Total Fat: 12
Total Carbohydrate: 51
Fiber: 10
Protein: 7

What's your favorite way to use sage?

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Fresh Recipe: Grilled Vegetables with Basil and Pea Puree

Tuesday, July 08, 2014 9:32 AM comments (0)

basilDo you have a garden in the backyard or a few herbs growing in pots on your patio or balcony? Are you looking for healthy recipes that will put the delicious flavors of your harvest at the forefront of every meal? If basil happens to be one of your summer crops this year, you’re in luck.

Katrina Herrejon, Registered Dietician and Certified Diabetes Educator, Adult Endocrinology Group, shares a vegetarian-friendly recipe that makes basil a star:

Recipe makes 5 servings
Ingredients:

For the puree: 
2 cloves garlic, peeled
1/2c pine nuts
3/4c basil, chopped
1 1/4c frozen peas
1/4c olive oil
Salt and pepper to taste 

For the grilled vegetables:
5 large (1/2” thick) tomato slices
5 medium portabella mushroom caps
5 medium (1/4” thick) jicama slices
2 tbsp of your favorite vinaigrette salad dressing
Salt and pepper to taste

Garnish:
5 basil leaves

Directions:

To prepare the puree: 

  • Place the garlic cloves, pine nuts, and basil in a food processor and blend until finely chopped.
  • Heat frozen peas according to the package instructions.
  • Add peas to the food processor and blend.  While blending slowly add the olive oil until the mixture becomes creamy.
  • Add salt and pepper to taste and blend.

 To grill the vegetables:

  • Heat grill to medium/high heat.
  • Brush the vegetables with the salad dressing and sprinkle with salt and pepper.
  • Place jicama and mushroom caps on the grill and cook until tender (approximately 5-7 minutes on each side).
  • Place tomatoes slices on grill and only cook until grill marks appear (approximately 1-2 minutes on each side). 

To assemble dish:

  • Place one slice of grilled jicama on each plate.
  • Spoon 1 tbsp of the puree onto the jicama.
  • Layer with 1 slice of grilled tomato.
  • Spoon 1 tbsp of the puree onto the tomato.
  • Layer with 1 portabella mushroom cap.
  • Top with 1 tbsp of puree and garnish with a basil leaf. 
  • Serve immediately while puree and vegetables are warm.

Nutrition Information (per serving) : 

Calories: 255
Fat: 19.5g
Carb: 15
Fiber: 5g
Protein: 5g

Do you have a favorite recipe that includes fresh basil as an ingredient? 

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Fresh Recipe: Healthy Spring Rolls Three Ways

Monday, April 07, 2014 8:00 AM comments (0)

Spring rollsFresh spring rolls are a quick way to boost your intake of nutrient-dense foods. Simply purchase the pre-made rice papers (spring roll wrappers), fill with your favorite vegetables, roll, and enjoy.  You can add lean protein like shrimp, chicken breast or tofu to make spring rolls a more filling snack or a meal.  Low sodium soy sauce is a perfect accompaniment to these healthy treats. 

Katrina Herrejon, Certified Diabetes Educator at NorthShore, shares her recipe for healthy spring rolls three ways:

Ingredients:
Spicy: Serrano pepper, radish, lettuce and green onion
American: Avocado, carrots, zucchini, red pepper and basil
Shrimp: Shrimp, cucumber, bean sprouts and cilantro 

Reasons to Love Spring Rolls:

 

  1. Portable. Sometimes there is just no time for a knife and fork.  Springs rolls are a great way to take your vegetables on the go. And, they can be eaten with one hand.
  2. Raw. Uncooked vegetables are packed with fiber, vitamins and minerals.  They are also particularly filling, which helps to make these low-calorie wraps satisfying.
  3. Quick. You don’t need to perfectly julienne your vegetables to make a delicious spring roll.  Just finely chop whatever vegetables you have on hand and roll it up!  

 

Nutrition Information Spicy: 

Calories 48
Total Fat 1g
Total Carbohydrate 9g
Fiber 1g
Protein 1g

Nutrition Information American:
Calories 62
Total Fat 3g
Total Carbohydrate 10g
Fiber 2g
Protein 1g

Nutrition Information Shrimp:
Calories 59
Total Fat 1.5 g
Total Carbohydrate 9g
Fiber 1g
Protein 3.5g

*Nutrition information may vary based on brand of spring roll wrapper used. 

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A Recipe for a Healthy Heart

Friday, February 01, 2013 8:49 AM comments (0)

Healthy-HeartSo often when we are making meal choices, we don’t skip a beat to think about the health implications our decisions have on our body. Eating a well-balanced, nutritious diet is one way to stay healthy,  and being diligent about making smart choices day-after-day can also help you feel better (both physically and mentally). Along with these benefits, eating right can help reduce your risk of illness and disease.

February is Heart Awareness Month and a great time to focus on your cardiovascular health while still enjoying what you eat.

Kimberly Hammon, Registered Dietitian, gives some nutrition tips on eating right for your heart:

  • Maintain a healthy weight. Half the battle with staying healthy is to make sure that you maintain a consistent weight. This can be achieved through diet and exercise.
  • Eat plenty of fruits and vegetables. Green, leafy vegetables are usually high in vitamins and nutrients. Adding a handful of spinach, broccoli or kale to a salad or stir-fry can bump up the nutritional value of a meal.
  • Add omega-3 fatty acids to your diet. Foods that are high in omega-3s include many nuts (such as almonds and walnuts) and salmon.
  • Become aware of what you are eating. Start by writing down everything that goes into your mouth.  We don’t always realize what we are putting into our bodies.  A lot of times we are eating more fat and sugar than we realize.
  • Change your cooking methods.  Bake, grill or broil your meals instead of frying.  Use non-stick sprays instead of oil.
  • Make small changes. These changes can include switching to mustard instead of mayonnaise on your sandwich or changing to low-fat salad dressing instead of regular.  Enjoy sandwich thins as a healthier bread substitute; they are high in fiber, and lower in calories and carbohydrates.

Kimberly shares one of her favorite, healthy recipes to get you on track for a healthy heart.

Easy Chicken Pot Pie:
6 servings
Cook time: 45 minutes
Ingredients:
1 2/3 cups   frozen mixed vegetables (thawed)
1 cup     cooked chicken (cut-up)
1 can     low-fat cream of chicken soup (10 ¾  oz )
1 cup     reduced-fat baking mix
½ cup    low-fat or skim milk
1          egg

Instructions:

  1. Wash hands and any cooking surfaces.
  2. Pre-heat oven to 400° F.  
  3. Mix vegetables, chicken and soup in ungreased, 9-inch pie plate.
  4. Stir remaining ingredients in a mixing bowl with fork until blended.  Pour over vegetables and chicken in pie plate.
  5. Bake 30 minutes or until golden brown. 
  6. Let cool for 5 minutes and serve.

1/6 of Pie:  180 calories, 3 grams of fat, 13 grams of protein, 420 mg sodium. 
Source:  Texas Cooperative Extension

What is your favorite healthy recipe? 

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