Smart Snack Ideas

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  • A handful of dry roasted nuts (not a jar!)
  • String cheese and whole wheat crackers
  • Single serving cottage cheese with grape tomatoes
  • Plain yogurt with fresh raspberries
  • Small flour tortilla with black beans, salsa and shredded cheese
  • Whole wheat waffle with yogurt and fresh berries
  • Hot chocolate, herb tea
  • English muffin with low-fat cream cheese and diced fresh veggies
  • Sliced banana, yogurt and nuts
  • Oatmeal with diced apples and cinnamon
  • Trail mix-almonds, raisins, sunflower seeds
  • Yogurt parfait-yogurt, berries, granola
  • Hummus with veggies or whole wheat pita
  • Romaine lettuce wrap with turkey and low fat cheese
  • Spinach salad with mandarin oranges, almonds and balsamic vinegar
  • Fruit/Veggie smoothie
  • Carrots, celery, peppers, tomatoes and low-fat dip
  • Air popped popcorn with parmesan cheese
  • Peanut butter on celery or apple
  • Cup of soup and whole wheat crackers
  • Popcorn cake with peanut butter

Spiced, Roasted Cauliflower

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Ingredients

  • 1 head of cauliflower, cleaned & chopped
  • 2 tablespoons extra virgin olive oil
  • 1 Tbsp. tomato paste
  • ½ tsp. paprika
  • ¼ tsp. cumin
  • ¼ tsp. ground coriander
  • pinch of cayenne pepper
  • ¼ tsp. kosher salt

Directions

  1. Preheat oven to 450 degrees
  2. In a large bowl, combine the oil, tomato paste, spices and salt  
  3. Toss the cauliflower in the oil mixture  
  4. Roast on a lined, rimmed baking sheet until tender, 20-25 minutes. 

Spicy Chickpea Poppers

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Ingredients

  • 15 oz can of chickpeas
  • 2 Tablespoons olive oil
  • 1 teaspoon paprika
  • ¼ teaspoon coriander
  • ¼ teaspoon cumin
  • ¼ teaspoon chili powder 
  • ¼ teaspoon salt

Directions

  1. Drain, rinse, and blot dry one 15 ounce can of no-salt-added chickpeas.
  2. Toss well with 2 Tablespoons olive oil, 1 teaspoon paprika, ¼ teaspoon coriander, ¼ teaspoon cumin , ¼ teaspoon chili powder, ¼ teaspoon salt.
  3. Roast in a 450 degree oven on a lined baking sheet for 25 minutes. Serves 6

Kale Salad with Fennel, Honeycrisp Apple + Goat Cheese

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Salad

  • 1 very large bunch of kale
  • 1 medium Honeycrisp apple
  • 1 medium bulb of fennel
  • 3 ounces chilled goat cheese, crumbled (to yield about ⅓ cup crumbled goat cheese)
  • ⅓ cup dried cranberries
  • ¼ cup pepitas (pumpkin seeds) or chopped pecans

Dressing

  • 1/4 cup olive oil
  • 1 teaspoon lemon zest
  • 2 tablespoons lemon juice
  • 1 tablespoon maple syrup
  • 2 teaspoons Dijon mustard
  • ⅛ teaspoon salt
  • Several twists of freshly ground black pepper

Instructions

  1. To prepare the kale: Use a chef's knife to remove the tough ribs from the kale, then discard the ribs. Chop the kale leaves into small, bite-sized pieces. Transfer the chopped kale to a big salad bowl. Sprinkle a small pinch of sea salt over the kale and massage the leaves with your hands by lightly scrunching big handfuls at a time, until the leaves are darker in color and fragrant.
  2. To prepare the remaining salad ingredients: Chop the apple into small, bite-sized pieces. Use a chef's knife or mandolin to slice the fennel as thin as possible. Transfer the prepared apple and fennel to the salad bowl. Use a fork to crumble the goat cheese over the salad. Roughly chop the cranberries and add them to the bowl.
  3. To toast the pepitas: In a skillet over medium-low heat, toast the nuts, tossing frequently, until fragrant and starting to make little popping noises, about 3 to 6 minutes. Transfer the pepitas to a bowl to cool.
  4. To make the dressing: In a small bowl, whisk together all of the dressing ingredients until emulsified.
  5. To prepare the salad: Add the cooled pepitas to the salad bowl. Drizzle dressing over the salad, just enough to lightly coat the kale (you might have some leftover dressing). Toss the salad well. For best flavor, let the salad rest for 10 minutes before serving.

Stewed Butternut Squash and Spinach

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Ingredients

  • ¼ cup extra-virgin olive oil
  • 1 onion, diced
  • ¼ cup golden raisins, minced
  • 3 cloves garlic, minced
  • ½ teaspoon garam masala
  • ¼ teaspoon black pepper
  • 1 can  (15 oz.) no-salt added diced tomatoes
  • 4 cups (½ inch cubes) butternut squash
  • 1 cup water
  • 1 pound baby spinach
  • ½ tsp. kosher salt 

Directions

  1. In heavy skillet, heat the oil over medium heat. Cook the onion until it starts to brown, about 5 minutes. Stir in the raisins, garlic, garam masala, and pepper.
  2. Add the tomatoes and simmer until thickened, 5-7 minutes. Add the butternut squash and 1 cup of water. Simmer until the squash is tender, about 20 minutes. Stir in the spinach. Season with salt.

Note: This dish is much tastier the second day once the flavors blend so enjoy any leftovers. Garam masala is a blend of ground spices used commonly in Indian and South Asian cooking. The spice can be purchased at the grocery store in the spice department. Or, it can be made at home form a blend of: cumin, coriander, cardamom, cinnamon, cloves, nutmeg and black pepper.

Yams with Cranberries + Apples

Ingredients

  • 4 sweet potatoes, peeled
  • 1 green  apple, diced and unpeeled
  • 1 cup raw cranberries (whole)
  • ½ cup golden raisins
  • 2 Tablespoons pure maple syrup
  • ½ cup orange juice

Directions

  1. Cut peeled yams into ½ inch chunks and spread in a large baking dish. 
  2. Top with diced apples, cranberries and raisins.
  3. Sprinkle with maple syrup then pour orange juice over all.
  4. Cover and bake at 350 degrees for one hour or until yams are tender.
  5. Serve and Enjoy.

Golden Turmeric Latte

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Ingredients

  • 1 cup water
  • 1 cup milk of choice (cow, soy, almond, coconut etc.)
  • 1 tsp. ground turmeric or 2 inch fresh turmeric root (skin on and sliced)
  • 3 cardamom pods
  • 1 cinnamon stick
  • 1-inch fresh ginger root, skin on and sliced
  • 1/8-teaspoon fresh ground pepper

Directions

  1. Combine ingredients in a saucepan.
  2. Bring to a boil and reduce heat to simmer for 10 minutes.
  3. Use a tea strainer or slotted spoon to remove solids.
  4. Transfer liquid mixture to a high-speed blender.
  5. Blend until frothy. Serve and Enjoy!

Roasted Vegetables with Fresh Herbs

Ingredients:

  • 4 medium carrots (any combination of red, orange, purple or yellow), peeled and sliced 1/4-inch-thick on the diagonal
  • 2 large parsnips, peeled and sliced 1/4-inch-thick on the diagonal
  • 1 medium head of cauliflower, cut into 1 inch florets
  • 1 small butternut squash, peeled, seeded and cut into 1-inch dice
  • 1 pound Brussel sprouts; cleaned, trimmed and halved
  • 1/3 cup extra virgin olive oil
  • 10 fresh sage leaves, chopped
  • Leaves from 5 fresh thyme sprigs
  • Leaves from two, 6-inch fresh rosemary sprigs
  • Kosher salt and fresh ground pepper to taste

Directions:

  1. Preheat oven to 425 degrees.
  2. In a large bowl, toss the vegetables with the olive oil, sage, thyme and rosemary. Season with salt and pepper.
  3. Spread the vegetables on a large rimmed baking sheet. For optimal roasting, vegetables should not be touching each other.
  4. Roast for 50 minutes, tossing once halfway through, until the vegetables are tender and golden.
  5. Serve hot on a platter or at room temperature. Vegetables that are cut in similar sizes will roast more evenly. Leftovers are excellent as a snack, on a salad or in an omelet. Enjoy these colorful vegetables with powerful nutritional benefits!

Try this phytochemical rich recipe that has the potential to stimulate the immune system, slow the growth rate of cancer cells and prevent DNA damage that can lead to cancer.


RECIPE ADAPTED FROM FOOD AND WINE
CULINARY NOTES BY: JANE KEY RD LD, CC, MAPLE TREE DIETITIAN, CHEF

Pumpkin Banana Muffins

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Ingredients:

  • 2 bananas
  • 1 cup pumpkin puree
  • 2 eggs
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ cup brown sugar
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla
  • 1 cup whole wheat flour
  • 1 cup white flour
  • ¼ cup unsweetened applesauce

Instructions:

  1. Preheat oven to 350 degrees F. Line muffin tin with liners.
  2. In a large bowl, whisk together the flours, sugar, baking powder, baking soda, cinnamon and pumpkin pie spice.
  3. In a separate bowl, whisk the bananas, pumpkin, applesauce, eggs and vanilla until well blended.
  4. Add banana mixture to flour mixture and gently fold until combined.
  5. Divide mixture into 12 muffin cups.
  6. Bake 13-15 minutes or until toothpick comes out clean.

Makes 12 muffins.