Healthy Eating- Holiday Recipes

 

Pumpkin Chocolate Chip Walnut Bread for Healthy Eating

 

Cooking Spray

¼ Splenda Brown Sugar Blend

1 15-oz can pure pumpkin

1/3 cup low-fat buttermilk

¼ cup canola oil

3 egg whites

1 tsp vanilla

¼ cup Splenda Sugar Blend for Baking

1 cup whole-wheat flour

1 cup rolled oats

2 tsp baking powder

1 tsp baking soda

½ tsp salt

1 ½ tsp ground cinnamon

¼ tsp ground nutmeg

1/3 cup + 1 Tbsp chocolate chips (reserve 1 Tbsp)

2 Tbsp chopped walnuts

 

Preheat oven to 350 degrees. Lightly spray an 8×4-inch loaf pan with cooking spray

1. In a medium bowl, combine Splenda Brown Sugar Blend, pumpkin, buttermilk, oil, egg whites and vanilla; mix well. Set aside.
2. In a large bowl, combine Splenda Sugar Blend for Baking, flour, oats, baking powder, baking soda, salt, cinnamon and nutmeg.
3. Make a well in the center of the dry ingredients. Add sugar (wet) ingredients to dry ingredients all at once; mix well. Add 1/3 cup chocolate chips.
4. Pour batter in loaf pan. Top with 1 Tbsp chocolate chips and chopped walnuts.
5. Bake 50-60 minutes or until a toothpick inserted in center comes out clean

Serves 16 Serving Size: 1 slice

145 calories,6 grams total fat, 1.2 gram saturated fat,0 grams trans fat, 0mg cholesterol, 215 mg sodium, 21grams total carbohydrate, 3 grams dietary fiber, 3 grams protein.

Green Salad with Raspberry Vinaigrette

Dressing

1/4 cup white wine vinegar

½ cup fresh raspberries, pureed

1 ½ Tbsp olive oil

¼ tsp salt

Pinch ground black pepper

 

Salad

4 cups mixed baby field greens

1 cup fresh raspberries

1 Tbsp pine nuts

1. In a small bowl, whisk dressing ingredients.
2. In a medium bowl toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.

Serves 5 Serving Size: 1 cup

72 calories,5 grams total fat, 1 gram saturated fat, 0mg cholesterol, 122 mg sodium, 6 grams total carbohydrate, 3 grams dietary fiber, 1 grams protein.

 

Roasted Butternut Squash Soup

1 large (or 2 medium) butternut squash (2 pounds)

1 tsp olive oil

Cooking spray

3 medium carrots, finely diced

3 celery stalks, finely diced

1 medium onion, finely diced

3 14.5-oz cans fat-free, reduced sodium chicken broth

1 tsp dried thyme

½ tsp salt

¼ tsp ground black pepper

1 cup fat-free half-and-half, heated

1. Preheat oven to 400 degrees.
2. Cuts ends off of each squash and cut in half lengthwise. Scoop out seeds; rinse and dry each squash. Spray all sides of squash with cooking spray. Place cut side down on a non-stick baking sheet. Bake for 45 minutes.
3. While squash is roasting, add oil and a generous amount of cooking spray to a large soup pot. Sauté carrots, celery and onion over medium-high heat for 5-6 minutes or until onion is clear.
4. Add chicken broth, thyme, salt and pepper. Bring to a boil, reduce heat and simmer for 15 minutes.
5. Remove squash from oven and scoop out squash meat into soup pot; discard skins. Simmer for additional 15 minutes, stirring occasionally.
6. Stir in heated half-and half. Work in batches and puree soup in a blender until smooth. (You can also use an immersion blender right in the soup pot to puree soup).

Serves 12 Serving Size: 1 cup

61 calories,1 grams total fat, 0 gram saturated fat, 1 mg cholesterol, 394 mg sodium, 12 grams total carbohydrate, 2 grams dietary fiber, 3 grams protein.

 

Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking and The Healthy Carb Diabetes Cookbook. Reprinted with permission from The American Diabetes Association. To order these books, please call 1-800-232-6733 or order online at http://store.diabetes.org/.

 Recipes provided to Nick’s Network of Hope by MaryBeth Sanchez, registered dietician.