Fresh Recipe: Warm Spinach and Artichoke Dip

Tuesday, November 25, 2014 3:41 PM comments (0)

thanksgivingDon’t let your Thanksgiving favorites leave you feeling guilty the next day. Start things off right with veggie-packed appetizers that are sure to please even holiday food traditionalists. 

Katrina Herrejon, Registered Dietitian and Certified Diabetes Educator, Adult Endocrinology Group, shares one of her favorite Thanksgiving starters:  

Recipe makes 6 servings
Serving size 2/3 cup

Ingredients: 
2 cans artichoke hearts, rinsed and drained (16 oz.)
1/2 cup reduced fat mayonnaise (4 oz.)
2/3 cup cooked spinach or frozen spinach that has been thawed (4 oz.)
2/3 cup white extra sharp cheddar cheese, shredded (3 oz.)

Instructions:

  • Preheat oven to 350 degrees.  
  • Place 1/2 of the artichoke hearts and the mayonnaise in a food processor and blend until smooth.
  • Chop the remaining artichoke hearts and the spinach into small pieces.
  • Fold the chopped spinach and artichoke hearts into the pureed artichoke and mayonnaise mixture.
  • Mix 1/2 of the shredded cheese into the dip.
  • Transfer dip into an oven safe 9-inch glass pie plate.
  • Sprinkle the top of the dip with the remaining cheese.
  • Bake for approximately 20 minutes or until the top of the dip is golden brown.
  • Serve dip warm with high fiber crackers and/or raw vegetables.

Nutrition Information (per 2/3c serving):

Calories: 149
Total Fat: 10
Total Carbohydrate: 8
Fiber: 2
Protein: 6

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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: Apple Muffins

Tuesday, September 16, 2014 1:40 PM comments (0)

appleFall has arrived! From pumpkin patches and apple orchards to grocery stores and food stands, delicious fall produce is everywhere. It’s just the right time to take advantage of all the new season has to offer. Let’s start with apples.

Katrina Herrejon, Registered Dietician and Certified Diabetes Educator, Adult Endocrinology Group, puts a healthy spin on breakfast and brunch with her recipe for apple muffins: 

Recipe makes 12 muffins
Serving Size 1 muffin

Ingredients:
1.5 cups pink lady apples, grated
1/2 cup brown sugar
1/3 cup vegetable oil
1 teaspoon vanilla
2 eggs
1 cup whole wheat flour
1/2 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon baking powder

Instructions: 

  • Pre-heat oven to 350 degrees.
  • Prepare a standard muffin pan with cooking spray.
  • In a large mixing bowl, stir the apples, sugar, oil, vanilla, and eggs until well mixed.
  • Add the remaining dry ingredients to the bowl and mix well.
  • Divide the batter evenly among the 12 muffin cups.
  • Bake for 20-25 minutes.

Nutrition Information (per serving):
Calories: 166
Fat: 7
Carbohydrate: 23
Fiber: 2
Protein: 3

What is your favorite healthy fall recipe? 
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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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