It's Thanksgiving time. There will be no calorie lecture or info on what to eat or not eat from me - just a few wonderful, healthy recipes from health-conscious chefs.
Squash
And
Apple Puree
Makes 6 servings
3 pounds winter squash, peeled, seeded and cut into 1/2-inch cubes
2 apples, peeled and quartered
Salt and pepper
2 tablespoons grated orange zest
1/4 teaspoon ground ginger and/or cinnamon (optional)
2 tablespoons extra virgin olive oil
Bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Put the squash and apples in the steamer, cover and steam until the squash is soft, 15-20 minutes. Transfer to a bowl and mash together to the consistency you prefer. Season with salt and pepper and add the orange zest and ginger and/or cinnamon, if using. Swirl in the olive oil.
Nutritional Information: (about 1 cup) 139 calories; 5 g fat; 26 g carbohydrates; 5 g fiber; 2 g protein.
Note: This side dish pairs well with roasted turkey or other fowl. It can also be used as a spread with crostini and soft cheese.
Recipe by Marian Morash from The Oldways Table (www.oldwayspt.org)
Cauliflower Mashed
'Potatoes'
Makes 4 servings
1 head cauliflower, cored and roughly chopped
1 small or 1/2 medium onion, peeled and quartered
2 cloves garlic, peeled
2 tablespoons Earth Balance (or butter ... whatever you have)
1 (5.3-ounce) container plain, fat-free Greek yogurt
1/4 cup grated Pecorino Romano cheese
Salt and pepper to taste
Bring a large pot of water to a boil. (You can boil your cauliflower in some chicken broth for a bit of extra flavor.) Add cauliflower and cook for about 8 minutes or until fork tender. Drain.
In a food processor, blend onion and garlic. Add cauliflower, Earth Balance, yogurt, cheese, salt and pepper and blend some more. You want the finished product to be like a thick puree.
Nutritional Information: (1/2 cup) 124 calories; 6.3 g total fat; 2.2 g saturated fat; 4 mg cholesterol; 168 mg sodium; 10.8 g carbs; 4.1 g fiber; 2.3 g sugars; 8.8 g protein.
Recipe by Dani Spies, HHC, AADP, health and food coach and fitness trainer, (www.danispies.com)
Spicy
Apple Chips
Makes 2 servings
2 medium apples
Freshly squeezed lime juice
A dash here and there of cinnamon, optional
Preheat oven to 250 degrees.
Slice apples as thin as humanly possible, discarding both ends.
Place on a foil-lined cookie sheet and sprinkle with lime juice and cinnamon, if using.
Bake for 2 hours, turning apple slices every half hour.
Nutritional Information: (16 chips), 90 calories; 0.3 g fat; 23 g carbs; 4 g fiber; 0.4 g protein.
Recipe by Janice Taylor, weight loss coach, Our Lady of Weight Loss (www.Our LadyofWeight Loss.com)
