Monthly Archives: November 2013

Sweet Potato, Leek, & Ham Soup

If you have any leftover fresh sweet potatoes and cooked ham from your Thanksgiving feast, try this yummy and quick recipe! Serve with a crusty multi-grain roll to dip into the creamy soup. 

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Ingredients:
cooking spray
1 cup diced cooked ham
1 1/2 cups sliced leek (about 1 large)
2 Tbsp water (if needed.. see directions)
3 cups cubed peeled sweet potato (about 2 small/medium)
cayenne pepper, as desired
1 cup chicken broth
2 cups water
1 (5-oz) can evaporated fat-free milk
1/4 tsp freshly ground black pepper
thinly sliced leek and thinly sliced green onions (for garnish)

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A Healthy Thanksgiving Plate

Thanksgiving is only a few days away! With prep under way, now is the time to start thinking about making your thanksgiving feast not only delicious, but healthy!

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When planning your meal, or when at the table filling your plate, don’t forget about the governments “MyPlate” recommendations! Fill half your plate with fruits and vegetables, 1/4 lean protein, and 1/4 grains. Try these “Thanksgiving” themed MyPlate recommendations and don’t forget portion control!

Vegetables: Vary your veggies.
– green beans
– squash (zucchini, butternut, acorn, etc)
– orange vegetables (sweet potatoes, yams, pumpkin)
– dark leafy greens

Fruit: Focus on fruits.
– homemade cranberry sauce
– baked apples or applesauce
– fruit salad

Dairy: Get your calcium-rich foods. 
– milk (perfect with your dessert)
– macaroni and cheese (use portion control!)

Grains: Make 1/2 your grains whole.
– whole grain rolls
– whole grain stuffing
– desserts made with whole wheat flour (pie, cookies)

Protein: Go lean with protein.
– turkey, ham, and chicken
– beans (garbanzo, cannellini, black beans, lentils)

You can also try to “healthify” your family favorites by using more wholesome ingredients, like this recipe for Healthified Green Bean Casserole. Or, try swapping out the more calorie laden food items with a healthier alternative — instead of making sweet potato casserole, simply roast cubes of sweet potato with a little bit of olive oil and seasoning in the oven.

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Easy French Toast

A quick and delicious weekend breakfast using pantry staples! I often keep sliced french bread in my freezer to quickly pull out for french toast. (great for garlic bread too!)

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Ingredients:
4 eggs
1/4 cup skim milk
1/2 tsp vanilla extract
cinnamon, to taste
8 slices bread (preferably somewhat stale)
butter
maple syrup
powdered sugar
fruit

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Roxie’s Granola

A delicious and healthy granola trail mix perfect for a snack on the run or as an addition to your morning yogurt! Full of protein and healthy fats, this will keep you full and satisfied without the guilt! 

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Ingredients:
3 1/2 cups rolled oats
1 cup almonds
1 cup cashews
1/3 cup brown sugar
1/3 cup maple syrup
1/4 cup vegetable oil
3/4 tsp salt
1/2 tsp vanilla
1 cup dried cranberries (optional)

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Black Bean & Pumpkin Turkey Chili

A fun new way to use up that leftover Thanksgiving turkey! Also great made with raw ground turkey – just cook with the vegetables before putting it all in the slow cooker.

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Ingredients:
2 Tbsp olive oil
1 medium onion, chopped
1-2 serrano chilies, seeded and chopped
1 medium yellow bell pepper, chopped
3 garlic cloves, minced
2 cans (15 oz each) low-sodium black beans, rinsed and drained
1 can (15 oz) solid-pack pumpkin
1 can (14.5 oz) diced tomatoes
3 cups low-sodium chicken broth
2 1/2 cups shredded cooked turkey (leftovers!!)
2 tsp dried parsley flakes
2 tsp chili powder
1 1/2 tsp ground cumin
1 1/2 tsp dried oregano
1/2 tsp salt

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Oven Roasted Pork with Fall Vegetables

If you have never eaten rutabaga or fennel, here is a great chance to try it! This recipe is a delicious and simple way to cook a pork loin with seasonal fall vegetables. Serve with a fresh green salad for a complete and well rounded meal. 

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Ingredients:
2 fennel bulbs
2 small onions
1 Tbsp olive oil, divided
4 cups peeled and cubed rutabaga
16 baby carrots (about 3/4 pound)
1 (2 1/4 pound) boneless pork loin roast
cooking spray
2 Tbsp chopped fresh sage
3/4 tsp salt, divided
3/4 tsp ground black pepper, divided
3/4 cup low-sodium chicken broth
1/2 cup dry white wine
2 tsp Dijon mustard

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Meatless Monday – Orzo Salad

This tasty orzo salad is full of beautiful color from the veggies packed into the salad. The buttermilk dressing adds a flavorful and spicy kick with a creamy texture. Even delicious cold the next day as leftovers!

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Ingredients:
1 cup uncooked orzo
1 cup frozen whole-kernel corn, thawed and drained
12 cherry tomatoes, quartered
3 green onions, sliced
1 (15-oz) can black beans, rinsed and drained
1/4 cup low-fat buttermilk
3 Tbsp chopped fresh cilantro, divided
3 Tbsp fresh lime juice
2 Tbsp light sour cream
2 Tbsp canola mayonnaise
1 tsp chili powder
1/2 tsp salt
1/4 tsp ground black pepper
1/4 tsp crushed red pepper
2 garlic cloves, crushed
1 peeled avocado, cut into 8 wedges
1 Tbsp chopped fresh parsley

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