November 2016 Edition - Health Matters

Many of us use the excuse that our family will be upset if there isn’t a ridiculously sweet marshmallow, nut, and brown sugar encrusted pan of sweet potatoes but the truth is this dish is just as satisfying and delicious. It has all the flavors of the original! Place this dish on the family table and they will all love it. Ingredients • 4 to 6 large sweet potatoes (about 4 pounds) • 2 teaspoons salt • ½ cup Davinci Sugar Free Caramel or English Toffee Syrup or Davinci SF Caramel Sauce • ½ cup butter, melted • 1 teaspoon ground cinnamon • Whole or chopped pecans Directions 1. Cook potatoes in lightly salted boiling water 25-35 minutes, until fork tender. 2. Drain and when cool enough to handle, peel and mash the potatoes. 3. Add Davinci syrup, butter, and cinnamon; beat until fluffy and smooth. May be prepared in advance to this stage. 4. Spoon mixture into buttered 3-quart baking dish and arrange pecans on top. 5. Bake at 350° F for 35 minutes. Nutritional Facts Makes 4 cups. Serving size = ½ cup. Calories, 75; Fat, 2g; Carbs, 12g; Protein, 2g Mashed Caramel Pecan Sweet Potatoes

A fluffy and light alternative to pumpkin pie and every bit as wonderful! This super simple and no-cook whip is fabulous when sandwiched between store bought pizzelles. Ingredients • 1 1-ounce package Jell-O Sugar-Free Instant Butterscotch Pudding mix • 1½ cups 2% milk • 1 cup Libby’s 100% Pure Pumpkin • 1 teaspoon pumpkin pie spice • 1½ cups frozen whipped topping, thawed • Pecan pieces - garnish Directions 1. In a large bowl beat together the pudding mix and milk until thick. 2. Stir in pumpkin puree, and spices. 3. Fold in whipped topping. 4. Cover and chill for at least two hours. 5. Scoop into dessert dishes and garnish with pecans. Nutritional Facts Makes 6 servings. Calories, 91; Fat, 4g Carbs, 11g; Protein, 3g Pumpkin Whip

Outrageously delicious! Once you try this, you will make it to use as a dessert compote and topping for ricotta cheese or plain yogurt. It makes a beautiful crimson topping for my sugar free cheesecake, and is a gem of tart and sweet when a spoonful is placed on a slice of sugar free pumpkin pie. Ingredients • 1 Jar of Smucker’s Sugar Free Preserves, any flavor • 1 12 ounce bag whole fresh Cranberries Sugar Free Cranberry Sauce • ¼ teaspoon ground cinnamon • 1 teaspoon pumpkin pie spice • 1½ cups frozen whipped topping, thawed • 1 cup Splenda Granular Directions 1. Empty the preserves into a heavy saucepan and cook over medium low heat for 3 to 4 minutes until the preserves soften and melt. 2. Add the cranberries and cinnamon; stirring constantly while mixture comes to a boil over medium high heat, cook until berries begin to pop. Reduce temperature to low and simmer 15 to 20 minutes until sauce is glossy and thick – crushing the berries against the side of the pot with your wooden spoon. 3. Stir in the Splenda and cook 5 more minutes before removing from heat to cool. 4. Transfer cooled mixture to a covered bowl and chill until ready to serve. Nutritional Facts Makes approximately 2 cups. Serving size = 2 TBSP Calories, 10; Fat, 0g; Carbs, 4.5g; Protein, 1g Ingredients • One 2½ - 3-pound boneless turkey breast half, butterflied (either have it boned* or do it yourself) • Olive oil • Bell’s Seasoning, (may substitute your favorite low-sodium poultry blend) • Garlic powder • Kosher salt and freshly ground black pepper to taste • 1 Granny Smith apple, peeled, cored, and very thinly sliced • ½ cup low-sodium chicken broth *If you are deboning your own turkey breast half, it is easier to place the meat skin side down on the cutting board and, using the tip of a sharp knife, cut and lift the bones away from the meat. Directions 1. Preheat the oven to 325° F 2. With the skin side down, lightly coat the meat with olive oil, then sprinkle generously with Bell’s Seasoning, garlic powder, salt, and pepper. 3. Tuck a few of the apple slices down the center of the roast, and fold up both sides, encasing the apple and seasonings in the center of roast. Tie with cotton kitchen string in several places. 4. Place seam side down in a shallow roasting pan. Coat the skin with olive oil and season with salt and pepper. 5. Arrange the remaining apple slices around the roast in the pan. 6. Roast until a meat thermometer inserted into the center of the meat reads 160° F about 1 hour. 7. Now mash the apple slices into the pan juices using a fork, then add ½ cup of chicken broth for a moist and delicious sauce for your sliced turkey. Nutritional Facts Serving size = 4oz.; Calories,185; Fat, 4g; Carbs, 5g; Protein, 33g Boneless Turkey Breast with Apples & Sage

Baked Spinach Cheese Dip


• Vegetable cooking spray • 2 tablespoons butter • ¼ cup chopped onion • 2 cloves garlic, minced • 1 tablespoon flour • 1¼ cups milk • ½ cup fat-free half & half • Two 9-ounce pkgs frozen chopped spinach, thawed and squeezed dry • One 8-ounce can sliced water chestnuts, drained and chopped • 1 cup shredded cheddar cheese • One 1-ounce pkg. dry vegetable soup mix (such as Mrs. Grass or Knorr) • ¼ cup shredded Parmesan cheese, divided Directions 1. Preheat oven to 350° F. 2. Coat a 4-cup casserole dish with vegetable cooking spray and set aside. 3. In large saucepan, over medium heat, melt butter. Add onion and garlic and cook, stirring, for 5 minutes. 4. Stir in flour and cook while stirring an additional minute. 5. Add milk and half & half and cook until thickened. 6. Remove saucepan from heat and stir in spinach, water chestnuts, cheddar, soup mix, and 2 tablespoons parmesan. 7. Spoon dip into prepared dish and sprinkle with remaining parmesan. 8. Bake 20-25 minutes or until bubbly and cheese is melted. Serve warm. This hot appetizer is wonderful on top of burgers or to dip with something like Revival Baked Soy Protein chips for a filling lunch. You could even pound some chicken breasts very thin and spread this on before it’s baked...roll the breasts up and coat them with a few bread crumbs. Spritz with olive oil and bake at 350° for 30 minutes or so. Nutritional Facts Makes 9 servings. Calories, 137; Fat 9 g; Carbs 5 g; Protein 8 g

Turkey Gravy

Ingredients • Turkey neck and wing tips, removed from the turkey after washing and drying • 2 celery stalks • 2 carrots • 1 large onion, quartered • 1 bay leaf • Several sprigs fresh thyme • 12 whole peppercorns

• 2 cups low-sodium chicken broth • Pan drippings from roasted turkey • 2 tablespoons cornstarch blended with • 3 tablespoons cold water Directions

1. Place the turkey neck and wing tips, celery, carrots, onion, bay leaf, thyme, peppercorns, and chicken broth in a medium saucepan, and bring to a boil over medium high heat. 2. Skim any foam that rises to the surface, lower the heat, and simmer 60 to 90 minutes while the turkey is roasting, until the volume is reduced by half and the stock is flavorful. 3. Strain through fine mesh sieve, pressing down on the solids to extract as much liquid as possible. Once the turkey is done and transferred to the platter, spoon out and discard as much fat from the roasting pan as you can, and strain the pan drippings into the turkey stock. 4. Bring the stock and drippings to a boil and whisk in enough of the corn starch mixture to bring the gravy to your desired consistency. 5. Season with salt and pepper. Nutritional Facts Makes about 2 cups. Serving size = ¼ cup. Calories, 47; Fat 3g; Carbs, 3g; Protein, 1g

*Recipes taken from Susan Maria Leach for Copyright © BE, Inc. 2010 - Susan Maria Leach. All rights reserved.

Call the von Arx Diabetes and Nutrition Health Center at (239) 624-3450 for more information on nutrition education and weight management.

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