11/25/14

A Holiday Salad Recipe

This time of the year we are often asked to give tips on how NOT to gain weight during the holidays.  One  favorite tip is to bring your own healthy dish to the party.  I will often sign up to bring this salad so that I know I can help fill half my plate with veggies while saving enough room for other delicious goodies.  This is my go to salad recipe.  When you see the ingredient list, it make make you doubt me and think this salad may sound odd.  But, be assured I have served this countless times and I rarely have much left!  Let's get started:


Here are the ingredients you need for the salad: Spring Mix salad, nuts and/or seeds of your choice (I have used pecans and pumpkin seeds here), dried cranberres, banana, feta cheese (optional), balsalmic vinegar, olive oil, sugar, dill.



 Balsamic Green Salad with Fruit and Nuts
For the Salad:
10 oz. Spring Mix Salad Greens
¼ cup pecans or walnuts
¼ cup pumpkin seeds
¼ cup dried cranberries
1 banana, sliced
½ cup crumbled feta (optional)


For the Dressing:
½ cup olive oil
½ cup balsamic vinegar
1 tsp. dried dill
2-3 Tablespoons sugar
Pinch of salt

 Directions:
1.       Place the salad greens in a large bowl.  Sprinkle on the nuts, seeds,  fruit and feta. 
2.       Place all the dressing ingredients in a small bowl; whisk until well blended.
3.       When ready to serve, drizzle salad dressing over the salad and toss. (NOTE:  You may not want to use all of the salad dressing at once.  There may be some left for another salad!)


11/21/14

Crazy for Cranberries

Cranberry sauce has always been my favorite thing about the Thanksgiving meal. For years I thought cranberry sauce was that jelly stuff from can. Then one year I decided to make my own and I have never looked back! Fresh homemade cranberry sauce is super easy to make.  So here is how I made my homemade cranberry sauce:
 
 1.  First I use a grater or micro plane to get about 2 tablespoons of orange zest . It’s the oils in the colorful skin of citrus fruits that add so many flavors, be careful when you are zesting that you do not get the white part of the orange because this can taste really bitter.
2.  Second step is- I cut the orange and squeeze the juice from each half into my sauce pan. Add ¾ cup of sugar, ½ cup of water, and a pinch of salt
3.  Third step is to -Bring it to a boil, and then you will add 1-2 bags of fresh cranberries (you can find these in the produce department of United or Market Street). Add your orange zest. Reduce the heat to medium and gently boil until most of the cranberries burst open.
4.  Remove it from the heat and I usually put it in the serving dish I plan to use on Thanksgiving, cover it, and place it in the fridge.
 
One thing that makes this great is that you can make it a few days before Thanksgiving! That’s one less thing you have to worry about on the day of and you can be super proud because your guest will appreciate the flavorful sauce and the health benefits that they will get! Cranberries are a great source of vitamin C and fiber, plus they contain a powerful flavonoid that can help improve your overall heart health and prevent certain infections.
 
Fresh, homemade cranberry sauce is so versatile! You can use it as an appetizer for your guests by drizzling it over cream cheese and serving with crackers.  . 
Then for your Thanksgiving dinner, use as a garnish on your turkey.
  
 
Your homemade cranberry sauce can even be used the day after Thanksgiving!  Using your leftovers you can make a turkey and cheese panini using the cranberry sauce as the spread.
 
On behalf of all of the Market Street Dietitians, we wish you a very Happy Thanksgiving!

Gluten-Free, Dairy Free, Meat-Free (but not Taste-Free!) Thanksgiving Stuffing

It is difficult for families to get together and sit down for a meal, but taking into account food allergies and specific diets makes it near impossible for everyone to break the same bread! Luckily with this series, Market Street makes it easy to pull off a Thanksgiving dinner that can accommodate (most) every diet restriction there is! Today I'm going to show you how to make delicious cornbread stuffing that will make anyone with a gluten-sensitivity, lactose intolerance, or who follow a vegetarian/vegan diet able to eat the same delicious dish as everyone else at the table.

Mouthwatering Cornbread Stuffing



What you need to make cornbread:
-1 cup cornmeal
-1 cup Bisquick Gluten Free mix
-1 cup Silk Original soymilk
- 2 T sugar
-2 T oil
- 1 ripe banana



What you need to make stuffing
-cornbread, cut into bite-sized chunks
-1 cup of celery
-1/2 of onion
-2 T oil
-1 T oregano
-1 T thyme
-3 T dried rosemary
-Salt and pepper to taste
-1 cup of vegetable broth

For the cornbread, begin by mixing all dry ingredients together




Add milk and oil. Mixing constantly.



Then, add chunks of banana



Put mixture in a round baking pan and bake on 425 for 25-30 minutes.



**Note** If the cornbread is too moist for your stuffing preferences, allow time for the cornbread to sit uncovered in the refrigerator for up to 3 hours.

To make the stuffing:

Cut the cornbread into bite-sized chunks



Meanwhile, heat the oil in a skillet and add celery, onion and seasoning.



Cook until celery is soft and onions are translucent


Add veggie mix with the cornbread, along with the vegetable broth and place in a casserole dish
Cover and bake at 350 for 35-40 minutes or until the center is hot





There you go! An easy side (but essential) Thanksgiving dish that everyone can enjoy!


Written by: Allison Cleary, TWU Dietetic Intern.


Allison is currently in the Master's program and dietetic internship at Texas Woman's University, and will graduate in May of 2015. In her spare time she enjoys cooking, running, playing ultimate Frisbee and catching up with her friends and family.