Featuring the Expertise of Our

PRESENTING…

Featuring the expertise of our

very own Crouse Hospital Dietitians!

November 18, 2015

Menu Table of Contents

Appetizer………………………………………………………………………... / 3
Spinach Artichoke Dip…………………………………………….……….. / 3
Sweet Potato Soup with Cashew-Coconut Cream……………………... / 4
Entrée……….………………………………………………………………...... / 5
Turkey with Herb-rubbed Au Jus…………...…………………………….. / 5
Side Dishes……………………………………………………….………...... / 6
Lighter Green Bean Casserole………………………………………...... / 6
Sweet PotatoCasserole………………………….………………….….… / 7
Dessert…………….……………………………………………………….....… / 8
Apple Crisp……………………………………………………….……….... / 8
Avocado Brownies……………………………………………………...... / 9
Healthy Holiday Tips………………………………………………….……….. / 10

Spinach Artichoke Dip

Get your menu started with the lighter side of this classic

Ingredients:

• 1 ten-ounce box frozen, chopped spinach
• 3/4 cup low-fat mayonnaise
• 1/2 cup grated Parmesan cheese
• 1 fourteen-ounce can artichoke hearts (rinsed and drained), finely chopped
• 2 scallions (green onions), finely chopped
• 1/2 teaspoon Kosher salt (optional)

Steps:

1. Preheat the oven to 350°F.

1. Microwave the frozen spinach according to package directions. Drain all water and set aside.

1. In a medium bowl, mix together the mayonnaise and cheese. Stir in the artichoke hearts, scallions, salt, and spinach. Mix thoroughly.

1. Spoon the mixture into a small casserole dish and bake for 25 minutes, or until hot.

Serve with raw vegetables (baby carrots, celery sticks and red, yellow and green pepper strips) for dipping.

Nutrition Information (1 serving = ¼ cup of the dip)

50 calories • 5gm carbohydrates • 1gm fiber • 3gm protein • 2gm fat • 1gm saturated fat

320mg sodium • 0mg cholesterol

Consider thawing frozen artichokes hearts as an alternative for potentially less sodium content

Source: Joy Bauer, MS, RD, CDN (joybauer.com)

Sweet Potato Soup with Cashew-Coconut Cream

This creamy soup balances sweet and savory notes of coconut and curry. The cashew-coconut cream adds a visual touch when it's swirled into the bright orange soup.

Yield: 4 servings (1 cup each)

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 2 shallots, chopped
• 2 cloves garlic, chopped
• 3 cups sweet potato, diced (about 2 medium)
• 2 stalks celery, diced
• 1 medium carrot, diced
• 2 tablespoons mild yellow curry powder
• ¾ teaspoon sea salt
• 4 cups water
• ¼ cup full-fat coconut milk
• 2 tablespoons cashew butter
• ¼ cup parsley or cilantro, chopped, for garnish

Cashew-Coconut Cream

• ¼ cup fat-free plain Greek yogurt
• 1 tablespoon cashew butter
• 2 teaspoons full-fat coconut milk
• 1 to 2 teaspoons water

Steps:

1. In a large pot over medium heat, add oil, shallots and garlic. Stir and cook for 5 minutes.
2. Add sweet potato, celery and carrot, and sauté for 1 minute.
3. Stir in curry powder and salt. Add water, bring to a boil and reduce heat to low. Simmer for 20 minutes, or until vegetables are tender.
4. Remove soup from heat and cool slightly. Add coconut milk and cashew butter, stirring well to combine. Puree soup in the pot with an immersion blender, or add soup to a blender to puree.
5. To make cashew-coconut cream: In a small bowl, combine yogurt, cashew butter and coconut milk. Add water as needed until consistency is thick and similar to heavy cream.
6. Ladle soup into four bowls, and swirl 1 tablespoon cashew-coconut cream into each bowl. Garnish with parsley or cilantro. Serves 4.

Nutrition Information (1 serving = 1 cup)

302 calories • 40gm carbohydrates • 6gm fiber • 7gm protein • 4gm sugar • 14gm fat • 5gm saturated fat • 623mg sodium • 1mg cholesterol • 807mg potassium • 174mg phosphorus

Source: Developed by Cara Rosenbloom, RD; Cara is a Stone Soup blogger and author of WordstoEatBy.ca.

Turkey with Herb-rubbed Au Jus

Instead of adding butter to the turkey and serving it with gravy, this healthy version is complemented with an herbal rub and a flavorful au jus.

Serves 10

Ingredients:

For the rub:

• 2 teaspoons dried sage
• 1 tablespoon dried thyme
• 2 tablespoons chopped fresh parsley
• 1 whole turkey (about 15 pounds), thawed
• 1 tablespoon olive oil
• 1/2 cup water
• For the au jus
• 2 teaspoons dried sage
• 1 tablespoon dried thyme
• 2 tablespoons chopped fresh parsley
• 2 tablespoons honey
• 1/2 cup apple juice
• 1 cup defatted pan drippings

Steps:

1. Preheat the oven to 325 F.
2. In a small bowl, combine the sage, thyme and parsley to make the rub. Mix well and set aside.
3. Remove the neck and giblets from the turkey and discard. Rinse the turkey inside and out with cool water. Pat dry with paper towels.
4. Starting at the neck area, insert fingers or a spoon between the layer of skin and meat to gently loosen the skin. Place the turkey breast-side up on a rack in a roasting pan. Add about 1 tablespoon of the herb mixture under the skin of each breast. Rub the outside of the turkey with the olive oil. Rub the remaining herb mixture over the outside of the bird.
5. Loosely tie the legs together. Place into the middle of the oven.
6. After about 1 1/2 hours, cover the turkey with a tent of foil to prevent overcooking. Check the doneness after the bird has roasted about 3 to 3 1/2 hours. The turkey is done when the thigh is pierced deeply and juices run clear (180 to 185 F) or when the breast muscle reaches 170 to 175 F.
7. Remove the turkey from the oven. Let it stand about 20 minutes to allow juices to settle in the meat. Deglaze the pan by adding 1/2 cup water. Stir to scrape up the browned bits. Pour pan drippings into a gravy separator. Reserve 1 cup of defatted pan drippings for the au jus.
8. To make the au jus, combine the sage, thyme, parsley, honey and apple juice in a saucepan. Simmer over medium heat until reduced by half. Add the defatted pan drippings and bring to a low boil, stirring often.
9. Carve the turkey and drizzle turkey slices with the herbed au jus. Serve immediately.

Nutrition Information (1 serving = 4 oz light and dark meat)

215 calories • 5gm carbohydrates • 37gm protein • 3gm sugar • 3gm fat • 1gm saturated fat • 1 gm monounsaturated fat • 91mg sodium • 117mg cholesterol

Source: Mayo Clinic;

Lighter Green Bean Casserole

Everyone will enjoy this lower sodium version of the classic Green Bean Casserole

featuring the same great tastes you expect from this classic recipe.

Yield: 6 servings/ Prep time: 15 min/ Cook Time: 30min

Ingredients

• 1 can (10 1/2 ounces) Campbell’s® Healthy Request® Condensed Cream of Mushroom Soup
• 1/4 cup milk (2% fat)
• 1 teaspoon onion powder
• 1/8 teaspoon ground black pepper
• 1 teaspoon reduced-sodium soy sauce
• 1 pound cut fresh green beans (about 3 cups), cooked and drained
• 2 tablespoons crushed French's® French Fried Onions

Steps:

1. Preheat oven to 350° F.
2. Stir the soup, milk, onion powder, black pepper, soy sauce and green beans in a 1.5 quart casserole dish.
3. Bake for 25 minutes or until the mixture is hot and bubbling. Stir the bean mixture. Top with the onions.
4. Bake for 5 minutes or until the onions are golden brown.

Nutrition Information (1 serving = ½ cup)

70 calories • 11gm carbohydrates • 2gm fiber • 2gm protein • 2.5gm fat • 0.9gm saturated fat • 242mg sodium • 3mg cholesterol • Vitamin A (10% daily value) • Vitamin C (15% DV) • Calcium (8% DV) • Iron (6% DV)

This nutritional information refers to each serving of the entire recipe and not just the products used as ingredients.

Source:

Sweet Potato Casserole

Enjoy fabulous flavor from honey and a crunchy pecan streusel rather than the traditional stick of butter.

Yield: 10 servings (½ cup each)/ Prep time: 30 min/ Cook Time: 45min

Ingredients:

• 2 ½ pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
• 2 large eggs
• 1 tablespoon canola oil
• 1 tablespoon honey
• ½ cup low-fat milk
• 2 teaspoons freshly grated orange zest
• 1 teaspoon vanilla extract
• ½ teaspoon salt

For the topping:

• ½ cup whole-wheat flour
• 1/3 cup packed brown sugar
• 4 teaspoons frozen orange juice concentrate
• 1 tablespoon canola oil
• 1 tablespoon butter, melted
• ½ cup chopped pecans

Steps:

1. Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender (10 to 15 minutes). Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups (reserve any extra for another use).
2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
3. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
4. To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

Nutrition Information (1 serving = ½ cup)

242 calories • 36gm carbohydrates • 4gm fiber • 5gm protein • 10gm fat • 2gm saturated fat • 5gm monounsaturated fat • 170mg sodium • 46mg cholesterol • 351mg Potassium

Source: The EatingWell Diabetes Cookbook, Fall 2004 (2005)

Apple Crisp

A Healthy take on a Thanksgiving Classic

Yield: 5 servings/ Prep time: 15 min/ Cook Time: 45min

Ingredients:

For the filling:

• 4 large apples, peeled, cored, and sliced thin
• 2 tablespoons apple cider
• 2 tablespoons water
• ½ teaspoon ground cinnamon
• ⅛ teaspoon ground nutmeg
• 1 teaspoon corn starch
• 1 tablespoon of sugar (optional)

For the topping:

• ½ cup rolled oats
• ¼ cup all-purpose flour
• ¼ cup packed brown sugar
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 2 tablespoons unsalted butter, cold and cut into small pieces
• Cooking spray

Steps:

1. Preheat oven to 350 degrees. Grease a 10-inch pie dish with cooking spray. Place pie dish on a cookie sheet for easy removal from the oven.
2. In a large bowl, combine the apples, apple cider, water, cinnamon, nutmeg, and cornstarch. Toss thoroughly to combine, making sure apples are coated in the spices and liquid. Pour the apple mixture into the prepared pie dish and spread into an even layer.
3. In a small bowl, combine the oats, flour, brown sugar, cinnamon, nutmeg, and butter. Using your hands or a pastry cutter, work the butter into the dry ingredients until it resembles coarse crumbs.
4. Sprinkle the crisp topping over the apples in an even layer. Place the crisp into the oven and bake for 35-40 minutes, checking the topping at about 30 minutes. If the topping has become golden brown but the apples are not fork-tender (a fork cannot be easily inserted into the apple), cover the crisp with some foil and bake for an additional 8-10 minutes until the apples become soft.

Serve immediately with ice cream or at room temperature with whipped cream. Enjoy!

Nutrition Information (1 serving, the recipe above prepared 5 total servings)

232 calories • 46gm carbohydrates • 6gm fiber • 2gm protein • 6gm fat • 3gm saturated fat • 6mg sodium • 12mg cholesterol • 1mg iron • 35mg calcium

Does not include frozen yogurt or ice cream

Source: Simply A (RD) Foodie

Recipe lightly adapted from the Apple Crisp recipe from the American Diabetes Association:

Avocado Brownies

A creamy, fudgy brownie with the added protein and nutritional benefits of avocado

Yield: 16 servings

Ingredients

• 2 large, ripe avocados, mashed until creamy (about 1 cup)
• 8 ounces semi-sweet or dark chocolate, melted
• 3 Tbsp coconut oil, melted
• ¾ cup sugar
• 2 large eggs
• 1 tsp vanilla extract
• ¾ cup all-purpose flour*
• ¼ cup cocoa powder, sifted
• ½ tsp baking powder
• ¼ tsp salt

VegetarianCorn-freeDairy-freePeanut-free

Soy-freeTree nut-free

Steps:

1. Preheat oven to 350° F. Line an 8-inch square baking pan with parchment paper,
2. In a large bowl, whisk together mashed avocados, melted chocolate and coconut oil until smooth and creamy. Whisk in sugar. Mix in eggs, one at a time, until well combined. Add vanilla.
3. In a small bowl, combine flour, cocoa powder, baking powder and salt. Stir dry mixture into avocado mixture until just combined — be careful not to overmix! Spread batter into the prepared pan.
4. Bake until a toothpick inserted into the center comes out clean, 30 to 35 minutes. Let cool and then cut into squares.

For a gluten-free brownie, try substituting your favorite gluten-free flour for all-purpose flour

Nutrition Information (1 serving, the recipe above prepares 16 total servings)

200 calories • 26gm carbohydrates • 3gm fiber • 17gm sugar • 3gm protein • 11gm fat • 4gm saturated fat • 60mg sodium • 25mg cholesterol

Source: PCC Natural Markets

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