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Healthy Eating — Tips for the Holiday Season

Posted on December 1, 2017 by Janet Brancato, MS, RD, Outpatient Registered Dietitian

This holiday season is a great time to try new recipes and make healthy recipe substitutions to continue your wellness goals.

Begin by adding extra vegetables to casseroles, stuffing, and even gravies. This will add color and boost the nutritional content of the food for extra benefit. The fiber in the vegetables will fill you up and keep you full longer. Also, try to include heart-healthy fats whenever you can.

Olive oil is rich in monounsaturated fats, which are good for your heart, and can be drizzled on salads, vegetables, and are delicious as a dip for your favorite crusty bread. Use sparingly due to the intense calorie content. Canola oil is another heart-healthy fat rich in omega 3’s which can be used as a substitute for butter when baking. Also add some nuts and seeds to further enhance the flavor, fiber, and nutrient content of your favorite foods.

Here’s a new recipe to try, courtesy of the American Diabetes Association

Baked Cauliflower Puree
Serves 6
2 heads cauliflower, cut into florets
¾ cup reduced sodium chicken broth
1 Tbsp. butter/olive oil
½ tsp. salt (optional)
½ tsp. ground black pepper
¼ cup chopped, fresh parsley, divided in half
3 ½ Tbsp. freshly grated parmesan cheese
Pre-heat oven to 350 degrees. Coat an 8 x 8 baking dish with cooking spray. Place cauliflower florets, chicken broth, butter, salt, and pepper into a large soup pot over high heat until liquid starts to boil. Reduce to a simmer, cover and steam for 10-12 minutes or until cauliflower is completely tender when poked with a fork. Mash the soft cauliflower mixture, or blend in a food processor until smooth. Fold in 2 Tbsp. of the chopped parsley. In a small bowl, combine the remaining 2 Tbsp. of parsley with the grated cheese. Pour the cauliflower into the prepared baking dish. Sprinkle the top with the cheese and parsley mixture. Bake for 5-7 minutes or until cheese is melted and starting to brown on the edges.

Learn more about A Recipe for Life, Valley’s outpatient nutrition counseling program.


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