Nutrition Services

 

The Registered/Licensed Dietitians at Hallmark Health's Outpatient Nutrition Service

vegetablesoffer individualized counseling to help patients achieve a healthy lifestyle. We provide services to all patient populations including adults, children, athletes and vegetarians, who seek to improve their health, daily living and athletic performance through proper nutrition.

We also specialize in treating individuals with eating disorders and those needing nutrition guidance. In addition, we offer comprehensive counseling and support for gastric bypass patients, including a nutrition support group.

Our Nutrition Committee, comprised of physicians, pharmacists, dietitians, nurses and laboratory technicians, manages inpatient treatment and provides a steady stream of new literature and best practices to the outpatient services.

 


 

Our Approach

From online Web advice to weight-loss centers and fad diets, nutrition services can be confusing and misleading. At Hallmark Health, we focus on healthy nutrition for healthy living. Our dietitians have the breadth of knowledge and deep level of expertise to successfully guide our patients to meeting their nutrition goals. Each patient receives:
  • Individual Counseling - the initial appointment consists of a one-on-one evaluation to discuss nutrition issues and goals. The dietitian will make realistic lifestyle-change recommendations based on individual needs and medical condition.
  • Progress Assessments - at regular intervals, the dietitian and patient will meet to assess progress and update the nutrition plan. Through ongoing communication, the dietitian can
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    foster a strong bond with a patient, which can serve to alleviate concerns and promote healthy living.
  • Continuing Education - even after a patient meets the nutritional goals, he or she can continue a healthy lifestyle by attending one of our community education classes. Courses are offered on a wide variety of topics, including weight management, children's nutrition, grocery store tours, and metabolism measurement.

 


April Recipes

Lemon Coconut Almond Haroset

Yield: 4 cups  Serving size: 2 tablespoons
 
4 teaspoons sugar
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
3 Gala apples, peeled, cored and cut into ½ inch pieces
1 Granny Smith apple, peeled, cored and cut into ½ inch pieces
½ cup coarsely chopped almonds
1 1/2 tablespoon dried coconut chips (such as Melissa’s), toasted
Fresh parsley sprigs (optional)
1. Combine sugar, rind, juice and apples in a large bowl.  Stir in almonds and coconut. Cover and refrigerate 2 hours. Garnish with parsley, if desired.

Nutrient analysis:  25 calories, 0.9 g fat, 0 mg cholesterol, 0 mg sodium, 4.5 g carbs, 1 g fiber, 0.3 g protein

Recipe from MyRecipes.com, 3/5/2014

Skillet Gnocchi with Chard & White Beans

 White beans pack a punch of protein while the chard provides a great source of nutrients such as vitamins A, C and K.  To help reduce sodium content further, try making the gnocchi from scratch or dicing up fresh tomatoes without the extra seasoning.

Yield: 6 servings
   
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16 oz. package shelf stable gnocchi
1 medium yellow onion, thinly sliced
 4 cloves garlic, minced
½ cup water
6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15oz. can diced tomatoes with Italian seasonings
1 15oz. can white beans, rinsed
¼ teaspoon freshly ground pepper
½ cup shredded part skim mozzarella cheese
¼ cup finely shredded Parmesan cheese

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat.  Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes.  Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat for 2 minutes.   Stir in garlic and water.  Cover and cook until the onion is soft, 4 to 6 minutes.  Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes.  Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan.  Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Nutrient analysis:  325 calories, 7g fat, 8 mg cholesterol, 616 mg sodium, 55 g carbs, 6 g fiber, 14 g protein
Recipe from Eating Well: www.eatingwell.com; 2/10/2014

Chicken and Melon Stuffed Shells
This is a great option for a quick and healthy meal. This recipe might even be fun for the kids to partake in along with adult supervision.

Serving size: one shell
½ medium cantaloupe, halved and seeded
4 dried jumbo macaroni shells
3 oz, chopped cooked chicken breast
¼ cup diced honeydew melon
2 tablespoons plain fat-free yogurt
1 tablespoon lemon juice
1 ½ teaspoon chopped fresh chives
½ teaspoon Dijon-style mustard
Fresh thyme sprigs (optional)

1. Cut the cantaloupe half into thirds; cover and chill two of the wedges. Peel and dice remaining wedge; set aside.
2. Cook macaroni shells according to package directions. Drain and rinse with cold water.  Drain again; set aside.
3. In a small bowl, combine diced cantaloupe, chicken, honeydew, yogurt, lemon juice, chives, and mustard. Spoon about ¼ cup of the mixture into each pasta shell.  Arrange two filled shells and a chilled cantaloupe wedge on each of two serving dishes.  If desired, garnish with thyme springs.

Nutrient analysis:  176 calories, 2 g fat, 26 mg cholesterol, 55 mg sodium, 28 g carbohydrates, 2g fiber, 14g protein
Recipe courtesy of Better Homes and Gardens: via www.bhg.com, 3/18/2014.

March Recipes

Whole-Wheat Irish Soda Bread
In celebration of St. Patrick’s Day here is an easy addition to the menu.  The whole wheat flour will help increase overall fiber content.  Enjoy a single slice as a side dish or a snack option. Try adding raisins to this recipe for an extra kick of flavor.

Yield: 2 lbs. loaf (~12 servings)
       
2 cups whole-wheat flour
2 cups all-purpose, flour, plus more for dusting
1 teaspoon baking soda
1 teaspoon salt
2 -1/4 cups buttermilk

1. Preheat oven to 450° F. Coat a baking sheet with cooking spray and sprinkle with a little flour.
2. Whisk whole wheat flour, all-purpose flour, baking soda and salt in a large bowl.  Make a well in the center and pour in buttermilk.  Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated.  The dough should be soft but not too wet and sticky.  When it all comes together, in a matter of seconds, turn it out onto a well-floured surface.  Clean any extra dough off your hands.
3. Pat and roll the dough gently with floured hands, just enough to tidy it up and give it a round shape.  Flip over and flatten slightly to about 2 inches.  Transfer the loaf to the prepared baking sheet.  Mark with a deep cross using a serrated knife and prick each of the four quadrants.
4. Bake the bread for 20 minutes.  Reduce oven temperature to 400° F and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30-35 minutes more.  Transfer the loaf to a wire rack and let cool for about 30 minutes.

Nutrient analysis:  165 calories, 1 g fat, 0 g saturated fat, 2mg cholesterol, 347 mg sodium, 31 g carbs, 3 g dietary fiber, 7g protein
Recipe courtesy: www.lifescript.com, accessed 2/10/ 2014.


Jerk Halibut Steaks with Sweet Potato
This recipe is bursting with flavor and nutrition. The sweet potatoes are a good source of fiber as well as Vitamin A and C. The halibut provides a complete source of protein and is a great option for those individuals participating in lent.

Yield: 4 servings       
2 lbs (~2 large) sweet potatoes
2green onions, chopped
1 Jalapeno cili, seeded and chopped
2 tablespoons fresh lime juice
2 tablespoons Worcestershire sauce
1 tablespoon peeled, grated fresh ginger
1 teaspoon dried thyme
1 teaspoon ground allspice
2 tablespoons olive oil
¼ teaspoon ground red pepper
1/8 teaspoon ground red pepper
Salt (optional)
4 pieces (~6oz.) halibut steaks, 1 inch thick

1. Lightly grease grill rack.  Prepare outdoor grill for covered direct grilling over medium heat.
2. Cut each unpeeled sweet potato lengthwise in half.  Place sweet potato halves in microwave-safe plate and cook in microwave oven on high 8 minutes or until almost fork-tender, rearranging sweet potatoes halfway through cooking.
3. Meanwhile, in medium bowl, combine green onions, jalapeno, lime juice, Worcestershire sauce, ginger, thyme, allspice, 1 tablespoon olive oil, ¼ teaspoon ground red pepper and ¼ teaspoon, salt.  Add halibut steaks, turning to coat.  Let stand 5 minutes.
4. Place halibut and sweet potatoes on hot grill rack.  Spoon half of jerk marinade in bowl on halibut; discard remaining marinade.  Grill halibut steaks 8-10 minutes or until opaque throughout, turning over once.  Grill sweet potato wedges 6-7 minutes or until tender and lightly charred, turning over once.  Transfer to platter as they are done.  Garnish with lime wedges.
 
Nutrient analysis:  410 calories, 9 g fat, 54 mg cholesterol, 390 mg sodium, 42 g carbs, 5g fiber, 38g protein

Recipe courtesy: Good Housekeeping wwwgoodhousekeeping.com, accessed 2/10/ 2013


Ginger, Split Pea and Vegetable Curry (Subzi dalcha)
 National Nutrition Month is finally here and this year’s theme is: “Enjoy the Taste of Eating Right”. Here is a recipe to inspire your taste buds.  By omitting the salt from the ingredients you are able to reduce sodium content by 4200mg total or 700mg per serving. Cheers!

Yield: 6 servings     
1 large russet or Yukon Gold potato, peeled, cut into ½-inch cubes
½ cup yellow split peas, (chana dal)
1 cup cauliflower florets, (1-ince pieces)
1 cup green bean pieces, frozen or fresh (1-inch pieces)
1 small (8oz) eggplant, cut into ½-inch cubes
1 medium carrot, cut into ¼-inch-thick slices
1 ¾ teaspoon salt
½ teaspoon ground turmeric
1 tablespoon canola oil
1 teaspoon cumin seeds
4 large cloves garlic, cut into thin slivers
1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly crosswise (do not seed)
1 tablespoon cornstarch
¼ cup finely chopped fresh cilantro
4 long thin slices fresh ginger, cut into matchsticks
Juice from 1 medium lime
1 teaspoon ghee, or butter (optional)
1. Place potatoes in a small bowl and cover with cold water.  Place split peas in a large saucepan.  Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.)  Drain.  Repeat three or four times, until the water remains relatively clear; drain.  Add 4 cups water to the split peas and bring to a boil over medium-high heat.  Skim off any foam the rises to the surface.  Drain the potatoes and add to the peas.  Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes. 
2. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric.  Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7-10 minutes more.
3. Meanwhile, heat oil in a small skillet over medium-high heat.  Add cumin seeds and cook until they sizzle and smell fragrant, 15-20 seconds.  Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1-2 minutes.  Remove from the heat.
4. Stir the garlic-chile mixture into the cooked vegetables.  Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the “washings” back into the saucepan.
5. Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth.  Stir it into the stew along with cilantro and ginger.  Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes.  Stir in lime juice and ghee (or butter), if using. 
Nutrient analysis:  161 calories, 3g fat, 0g Sat fat,1g Mono-unsat fat,  0 mg cholesterol,  700mg sodium, 30 g carbs, 6 g protein, 6g fiber

Recipe courtesy: Eating Healthy: www.allrecipes.com, accessed 2/14/2014.

February Recipes

In honor of Valentine’s Day, let’s show some extra love to our heart.  The following recipes focus on flaxseed, walnuts and fatty fish to help give you an extra kick of Omega-3 fatty acids.

Bulgar and Flax Pilaf
Flaxseed is a good source of Omega-3 fatty acids which are known for their ability to lower heart disease. Make sure you eat flaxseed ground up as it is more difficult for the digestive tract to absorb the fatty acids when they are eaten whole. Flaxseeds are tasteless and odorless so they go unnoticed when added to most foods. Try mixing a tablespoon in oatmeal, meatloaf, casserole dishes or smoothies.

Yield: 4 cups    Serving Size: ¾ cup  
2 tablespoons margarine or butter
1 cup bulgar wheat
¼ cup flaxseed
1/3 cup minced onion
1 small tomato, diced
2 cups chicken broth
½ teaspoon salt
¼ teaspoon crushed rosemary OR 1 teaspoon fresh, chopped

1.    In medium saucepan, over medium heat, melt butter or margarine
2.    Add bulgar, flaxseed and onion. Stir until bulgar is golden brown and flax is turning dark, about 3 minutes. Stir in tomatoes, chicken, broth, salt and rosemary.
3.    Cover, heat to boiling, reduce heat, and simmer 15 minutes.
4.    Turn off heat, remove lip, lift pilaf with fork. Let rest 10 minutes before serving.

Nutrient analysis:  216 calories, 8 g fat, 1 g saturated fat, 0mg cholesterol, 577  mg sodium, 30 g carbs
Recipe courtesy: www.healthyflax.com.   Accessed 1/7/14.


Beet Walnut Salad
Walnuts are the only common nut with alpha linolenic acid (one of the 3 types of Omege-3 fatty acids). Walnuts are great when eaten separately or mixed with other foods.

Yield: 8 servings       
1 small bunch beets, or enough canned beets (no salt added) to make 3 cups drained
¼ cup red wine vinegar
¼ cup chopped apple
¼ cup chopped celery
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon water
8 cups fresh salad greens
Freshly ground pepper
3 tablespoons chopped walnuts
¼ cup Gorgonzola cheese, crumbled

1.    Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in ½-inch rounds. In a medium bowl, toss with red wine vinegar.  Add apples and celery. Toss together. In a large bowl, combine balsamic vinegar, olive oil and water.  Add salad greens and toss. Put greens onto individual salad plates. Top with sliced beet mixture. Sprinkle with pepper, walnuts and cheese. Serve immediately.

Nutrient analysis:  89 calories, 5 g fat, 1.6 g saturated fat,2g Mono-unsat fat, 5mg cholesterol, 115 mg sodium, 8 g carbs, 2.9g fiber, 3g protein

Recipe courtesy: Mayo Clinic, www.mayoclinic.org. Accessed on 1/7/2014.


Mackerel with Herb Salad
Mackerel is naturally high in the long chain omege-3 fatty acids: EPA and DHA. This recipe pairs it with walnuts gives an extra boost of heart healthy fats.  Other fatty fish include salmon, tuna and sardines. Try eating 4oz. portions of fatty fish weekly.

Yield: 4 servings

1 cup cold water
3 ½ teaspoons salt, divided
1 teaspoon sugar
4 (6-oz) mackerel fillets
Cooking spray
2 cups fresh flat-leaf parsley leaves
1 cup thinly sliced Vidalia or sweet onion
1 teaspoon grated orange rind
1 cup orange sections (about 2 medium)
3/4 cup fresh tarragon leaves
2/3 cup walnuts, toasted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
½ teaspoon grated garlic

1.    Preheat grill to medium-high heat.

2.    Combine 1 cup water, 1 tablespoon salt and sugar in a shallow dish.  Add fillets; let stand for 15 minutes.  Remove fillets; pat dry.  Discard brine.  Place fillets, skin side down on a grill rack coated with cooking spray.  Grill 10 minutes or until desired degree of doneness.  (Do not turn fillets.)  Keep warm.

3.     Combine parsley leaves, onion slices, orange rind, orange sections and tarragon in a bowl.  Sprinkle herb mixture with ¼ teaspoon salt; toss.  Combine walnuts and remaining ingredients, stirring with a whisk until blended.  Stir in remaining ¼ teaspoon salt.  Place fillet on each of 4 plates; top each serving with 1 cup herb mixture.  Drizzle 2 tablespoons walnut mixture over each serving. 
 

Nutrient analysis:  459 calories, 22g fat, 2.7g Sat. fat, 8g Mono-unsat. fat, 9.5gPoly-unsat. fat, 99mg cholesterol, 795 mg sodium, 23 g carbs, 43.7 g protein, 5g fiber

Recipe courtesy of My Recipes: www.myrecipes.com.  Accessed on 1/10/2014.

December Recipes

Ham and Swiss Rosti
Try this recipe as a tasty meal solution for your leftover Christmas Ham. You can reduce sodium content by making hash browns from scratch instead of purchasing commercially prepared hash browns.

Yield: 4 servings

1 large egg
1 cup diced ham (~5 oz.)
1 cup shredded part-skim Jarlsberg, or Swiss cheese, divided
1 shallot, minced
1 teaspoon chopped fresh rosemary or ¼ teaspoon dried
½ teaspoon freshly ground pepper
¼ teaspoon salt
4 cups frozen hash brown potatoes
2 tablespoons extra-virgin olive oil, divided
1.    Beat egg in a large bowl. Stir in ham, ½ cup cheese, shallot, rosemary, pepper and salt. Add frozen potatoes and stir to combine.
2.    Heat 1 tablespoon oil in a large nonstick skillet over medium heat.  Pat the potato mixture into an even round in the pan.  Cover and cook until browned and crispy on the bottom, 4-6 minutes.
3.    Remove the pan from the heat.  Place a rimless baking sheet on top.  Wearing oven mitts, grasp the pan and baking sheet together and carefully invert, unmolding the rosti onto the baking sheet.  Wipe out any browned bits from the pan.  Return it to the heat and add the remaining 1 tablespoon oil.  Slide the rosti back into the pan.  Top with the remaining ½ cup cheese, cover and cook the second side until crispy and browned, 4-6 minutes.  Slide onto a platter, cut into wedges and serve.

Nutrient analysis: 262 calories, 13 g fat, 3g Sat. fat, 8g mono-unsat-fat, 94 mg cholesterol, 276 mg sodium, 15 g carbohydrates, 2 g fiber, 21 g protein
Recipe courtesy: Eating Well, www.eatingwell.com, accessed 11/11/13

Minestrone Soup
Yields: 4 serving
 
1 tablespoon extra-virgin olive oil
½ cup chopped onion
1/3 cup chopped celery
1 carrot, diced
1 garlic clove, minced
4 cups fat-free, unsalted chicken broth
2 large tomatoes, seeded and chopped
½ cup chopped spinach
1 can (16 oz.) canned chick peas or red kidney beans, drained and rinsed
½ cup uncooked small shell pasta
1 small zucchini, diced
2 tablespoons, fresh basil, chopped

1.    In a large saucepan, heat the olive oil over medium heat.  Add the onion, celery and carrots and sauté until softened, about 5 minutes.  Add garlic and continue cooking for another minute.  Stir in broth, tomatoes, spinach, beans and pasta.  Bring to a boil over high heat.  Reduce heat and simmer for 10 minutes.  Add zucchini.  Cover and cook for 5 minutes more.
2.    Remove from heat and stir in the basil.  Ladle into individual bowls and serve immediately.

Nutrient analysis: 190 calories, 4 g fat, 0.5g Sat fat, 2.5g Mono-unsat fat, 5 mg cholesterol, 400 mg sodium, 30 g carbohydrate, 8 g fiber, 9 g protein
Recipe courtesy: Mayo Clinic, www.mayoclinic.com, accessed 11/11/13

Sweet Potato, Red Onion, and Fontina Tart
Sweet potatoes are a great natural source of vitamin A and vitamin C. The best way to absorb vitamin A would be to eat sweet potatoes with a little bit of fat, such as olive oil, as it is a fat soluble vitamin.  Both vitamin A and vitamin C help to boost the immune system helping to fight against colds and the flu.

Yields: 12 servings
 
Crust:
¾ cup walnuts
1 ¼ cups whole-wheat pastry flour
1 ¼ cups all-purpose flour, plus more for dusting
2 tablespoons chopped fresh thyme and/or rosemary
¾ teaspoon salt
¾ teaspoon freshly ground pepper
½ cup extra-virgin olive oil
7 tablespoons ice-cold water

Filling:
1 ½ pounds sweet potatoes, peeled and sliced into ¼-inch-thick slices
1 tablespoon extra-virgin olive oil
2 teaspoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground pepper
1 ½ cups thinly red onion
1 cup shredded fontina or Cheddar cheese
1 large egg white mixed with 1 teaspoon water
1 teaspoon chopped fresh thyme and/or rosemary

1.    Preheat oven to 425°F.
2.    To prepare crust: Pulse walnuts in a food processor until finely ground.  Combine in a large bowl with whole-wheat flour, all-purpose flour, 2 tablespoons thyme and/or rosemary, ¾ teaspoon each salt and pepper.  Make a well in the center to form soft dough (it will seem wetter than other types of pastry dough).  Knead in the bowl just until the dough comes together.  Pat it into a disk, wrap in plastic and refrigerate for at least 15 minutes or up to 3 days.

3.    To prepare filling: Combine sweet potatoes, 1 tablespoon oil, ½ teaspoon salt and ¼ teaspoon pepper in a large bowl.  Spread on three-fourths of a large rimmed baking sheet.  Toss onion in the bowl with 1 teaspoon oil.  Spread evenly on the remaining one-fourth on the baking sheet.  Roast for 10 minutes.  Remove from the oven.  Reduce temperature to 375°F.

4.    Line a work surface with parchment paper or a nonstick baking mat, lightly dust with flour and dust the top of the dough with flour.  Roll the dough into a rustic 15-inch circle, adding more flour, if necessary, to prevent sticking.  Transfer the crust to a baking sheet with the parchment or baking mat in place.

5.    Leaving a 2-inch border, sprinkle cheese evenly over the crust.  Make an overlapping ring of the larger sweet potato slices over the cheese, leaving the 2-inch border.  Spread the onion slices in another ring closer to the center.  Using the rest of the sweet potato slices, make an overlapping circle in the center of the crust (the pattern will look like a bull’s eye).  Pick up the edges of the crust using a spatula and fold over the filling, making pleats in the dough as necessary; the filling will not be completely covered.  Brush the crust with the egg-white wash.  Drizzle the vegetables with the remaining 1 teaspoon oil and sprinkle with 1 teaspoon thyme and/or rosemary.

6.    Bake the tart until lightly browned on the edges, about 50 minutes.  Cool for 10 minutes before slicing. 

Nutrient analysis: 309 calories, 18 g fat, 4h Sat fat, 30 g carbohydrate, 3 g fiber, 7 g protein, 10mg cholesterol, 332mg sodium
Recipe courtesy of Delish: www.delish.com, accessed 11/11/13

November Recipes

As the days get shorter and temperatures plummet, fill your belly up with these warm yummy recipes.

Turkey Arepas
The perfect way to use up Thanksgiving leftovers, arepas are corn cakes and are favorites in Latin America. You can find arepa flour in the international section of the grocery store.  Store the flour in an airtight container and freeze for optimal shelf life.  Do not substitute masa harina or cornmeal for the arepa flour.  
Yield: 6 servings
Serving size: 2 filled arepas

7.5 oz. (1 ½ cups) yellow arepa flour (such as P.A.N. or masarepa)
1 teaspoon salt, divided
2 cups hot water
2 tablespoons canola oil, divided
1 cup finely chopped onion
1 cup finely chopped green bell pepper
2 teaspoons minced seeded jalapeno pepper
½ teaspoon cumin seeds
2 garlic cloves, minced
2 cups chopped leftover cooked turkey breast
¼ cup chopped fresh cilantro
½ teaspoon freshly ground black pepper
1/3 cup (3 oz.) shredded reduced-fat sharp white cheddar cheese

1.    Preheat oven to 400°F.
2.    Weigh or lightly spoon flour into dry measuring cups; level with knife.  Combine flour and ½ teaspoon salt; stir well.  Add 2 cups hot water; stir until well combined and smooth.  Let stand 10 minutes. Divide dough into 12 equal portions, shaping each into a ball.  (Dough should be moist.)  Working with 1 portion at a time, roll each portion into a 3-inch circle (~1/2 inch thick).
3.    Heat 1 ½ teaspoons canola oil in a large nonstick skillet over medium-high heat.  Add 6 arepas to pan; cook 2 minutes on each side or until browned and crisp.  Place on a baking sheet.  Repeat procedure with 1 ½ teaspoons oil and remaining arepas.  Bake at 400° for 20 minutes or until arepas sound hollow when lightly tapped.
4.    Heat remaining 1 tablespoon oil in large nonstick skillet over medium heat.  Add onion and bell pepper; cook 5 minutes, stirring occasionally.  Add jalapeno, cumin seeds and garlic; cook 2 minutes, stirring occasionally.  Stir in remaining ½ teaspoon salt, turkey, cilantro and black pepper; cook 1 minute.  Remove from heat; stir in cheese.
5.    Remove arepas from oven; let stand 2 minutes.  Cut a 3-inch pocket in the side of each arepa; spoon turkey mixture into arepa.

Nutrient analysis: 282 calories, 10.4 g fat, 3.3 g mono-unsat fat,2.3 g poly-unsat fat, 42 mg cholesterol, 547 mg sodium, 26.5 g carbohydrates, 4.8 g fiber, 20.8 g protein

Recipe courtesy: My Recipes, www.myrecipes.com, October 2013.

Steak & Potato Salad with Horseradish Dressing
Yields: 4 serving
Serving size: 2 cups each
 
1 pound baby potatoes, scrubbed
12 oz. green beans (~3 cups), trimmed
½ cup sliced fresh chives or scallion greens
¼ cup reduced-fat sour cream
3 tablespoons white-wine vinegar or red-wine vinegar
2 tablespoons prepared horseradish
1 tablespoon Worcestershire sauce
1 teaspoons extra-virgin olive oil
1 pound sirloin steak or strip steak (1-1 ¼ inches thick), trimmed
¼ teaspoon salt
2 ears corn, husked

1.    Preheat grill to medium.
2.    Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket.  Add potatoes, cover and cook until tender, 10-15 minutes.  Transfer to a cutting board to cool.  Add beans to the steamer basket, cover and cook until bright green and just tender, 4-6 minutes.  Rinse in a colander with cold water until cool.  Drain thoroughly and transfer to a large bowl.  Cut the potatoes into halves or quarters and add to the bowl with the beans.  Stir in chives (or scallion greens).
3.    Meanwhile, combine sour cream, vinegar, horseradish, Worcestershire and ½ teaspoon pepper in a small bowl.  Whisk in oil.
4.    Sprinkle both sides of steak with salt and the remaining ½ teaspoon pepper.  Oil the grill rack. Grill the steak about 5 minutes per side for medium-rare, 6 minutes per side for medium.  Grill the corn, turning occasionally, until marked and tender, 8-12 minutes total. Transfer to a cutting board; let the steak rest for 5 minutes.  When the corn is cool enough to handle, cut the kernels from the cob.  Thinly slice the steak crosswise.  Add the steak and any accumulated juice and the corn kernels to the bowl with the potatoes and beans; toss with the horseradish dressing.

Nutrient analysis: 376 calories, 14 g fat, 8 g mono-unsat fat, 36 g carbohydrate, 6 g fiber, 28 g protein, 278 mg sodium, 48 g cholesterol
Recipe courtesy: Eating Well, www.eatingwell.com, October 2013.

Quick Baked Pears
A perfectly light and flavorful recipe to follow the Thanksgiving feast. Try substituting a dollop of Reddi-Wip whipped cream topping for frozen yogurt to cut back on additional calories and fat.
Yields: 4 servings
Serving size: 1 half
 
2 large Bosc pears
2 teaspoons sugar
¼ teaspoon cinnamon
¼ cup dried cranberries or dried mixed fruit (such as Sun-Maid Fruit Bits)
¼ cup low-fat granola
¼ cup apple juice
½ cup vanilla low-fat frozen yogurt, divided into 4 small scoops

1.    Peel pears; cut in half lengthwise.  Use a melon baller or grapefruit spoon to remove core and seeds, creating a hollow.
2.    Place pear halves, with cut sides up, in a glass pie plate.  Combine sugar and cinnamon; sprinkle evenly over pears.
3.    Combine cranberries and granola; mound into hollows of the pear halves.  Pour the apple juice in and around pear halves.  Cover dish loosely with wax paper.
4.    Cook in microwave on HIGH 6-8 minutes or until the pears are tender when pierced with a knife.  Let stand in the dish 5 minutes.  Use a large slotted spoon to transfer the pears to serving plates.
5.    Drizzle juices from pie plate over pears and serve with frozen yogurt.

Nutrient analysis: 176 calories, 2 g fat, 16 mg cholesterol, 32 mg sodium, 40 g carbohydrate, 4 g fiber, 3 g protein
Recipe courtesy: Health  www.health.com October 2013

 


 
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A well-balanced diet provides fuel and essential nutrients for a woman’s body and mind. Nutrient rich foods help support a healthy immune system which is one of your best defenses against bacteria, viruses, certain types of cancer and in reducing your risk of chronic diseases. It is important to consume a variety of foods, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. Certain nutrient needs change as women go through various stages of life. Regular exercise is also important in women’s health.

Plan meals by trying to include all food groups daily:
•    Whole grains, such as whole-grain bread, cereal, pasta, brown rice, quinoa, barley, rye or oats.
•    Low-fat or fat-free dairy products such as low-fat or fat-free milk, yogurt or cheese.
•    Protein such as chicken, turkey, fish, lean meat, beans, lentils or peas.
•    Fruit such as apples, berries, melon, oranges, bananas and pears. Variety is important.
•    Vegetables such as leafy greens, bell peppers, onions, broccoli, mushrooms, butternut squash, sweet potatoes and carrots. Orange and dark green vegetables are especially important for the nutrients that they provide.
•    Healthy fats include olive oil, canola oil, nuts and seeds, nut butters and avocado, fatty fish, such as salmon, sardines, mackerel and bluefish.

Limit added sugars, fat, alcohol and salt
•    Limit regular soft drinks, sugar-sweetened beverages, juice, candy, baked goods and fried foods.
•    Limit alcohol intake to one drink per day.
•    Choose low-fat dairy and meat products instead of their full-fat versions. Avoid processed meats (i.e. salami, bologna, hotdogs, pepperoni) as much as possible.
•    Limit processed foods and fast foods. 
•    Avoid adding salt at the table.

Special nutrient needs
Low iron levels can be caused by a women’s menstrual cycle or a problem with iron absorption. Iron-rich food sources include red meat, poultry, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant sources of iron are better absorbed when eaten with vitamin C-rich foods. For example, squeeze lemon juice on spinach.

Adequate folic acid is important for women in their childbearing years to decrease risk of birth defects. Consume adequate amounts of folic acid daily from fortified foods (some cereals, rice, or breads), foods that naturally contain folate (leafy greens, dry beans, peas, citrus fruits and avocado) or supplements.

Women need adequate calcium to help keep bones strong and prevent osteoporosis, a bone disease in which the bones become weak and break easily. Some high calcium foods include low-fat milk, yogurt, cheese, sardines and calcium-fortified foods like juices, soymilk and cereals. Vitamin D helps with the absorption of calcium. Many people in the northeast  are vitamin D deficient, because we don’t get enough sunshine.

Make exercise a priority. It is an important part of a women’s health. Regular daily activity helps with weight control, muscle strength, disease prevention and stress management. There are so many ways to be active.  It is important to find something that you enjoy.

A registered dietitian can help to customize your eating plan. To schedule an appointment with an outpatient dietitian, call central scheduling at (781) 338-7111.
 

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What you want...when you want it!
An innovative approach to food preparation and meal delivery to ensure
a positive patient experience.

•    Provides the freshest foods to the patient
•    Greater patient satisfaction
•    Allows the patient to eat when he/she desires
•    Focuses on what the patient eats vs. what the patient receives
•    Total Quality approach to patient feeding and service
•    Automated system allows technical staff to easily take patient's food orders, and ensure compliance with dietary restrictions



Jillian Pollock, RD, LDN
Nutrition Manager
BS in Nutrition from Simmons College
Joined Hallmark Health System in 2010
Areas of Specialty:
Nutrition Management & Community Outreach
 

Inpatient/Clinical Dietitians:

Kathy Burzynski
MS, RD, LDN, CDE, CNSC
BS in Nutrition from University of Massachusetts Amherst
Masters Degree from University of New Haven
Joined team at Hallmark Health in 1994
Areas of Specialty:
Critical Care/Nutrition Support
Diabetes
 
Emmie Burke
RD, LDN, CNSC
BS in Nutrition from University of Massachusetts
joined team at Hallmark Health System/MWH in 2011
Areas of Specialty:
 Critical Care/Nutrition Support
 Neonatology
 
Trissa Therien
RD, LDN
BS in Nutrition from University of Vermont
joined team at Hallmark Health System/MWH in 2011
Areas of Specialty:
 Psychiatric Nutrition
 General Nutrition
 

Outpatient Dietitians:

Erika Damon
RD, LDN, RYT
BS in Nutrition from Keene State College
Joined team at Hallmark Health System in 1998
Areas of Specialty:
Weight Management/Bariatric Program
Eating Disorders
Sports Nutrition
Pediatrics/Adolescents
 
Liz Dias
RD, LDN, CDE
BS in Nutrition from University of Maryland
Joined team at Hallmark Health System in 2010
Certified in Weight Management
Areas of Specialty:
Diabetes
Weight Management/Bariatric Program
 
Cristine Bertochi, MS RD LDN
BS in Physiology and Minor in Psychology from McGill University
MS in Nutrition from Boston University
Joined team at Hallmark Health System in 2013
Areas of Speciality: 
Cardiac Rehab
Diabetes
Weight Management.

 

Ask the RDp1010003resize

Need help with a nutrition dilemma? Have questions about healthy eating? Simple complete the on-line form below and the Clinical Nutrition Manager for Hallmark Health will respond. "We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are." Adelle Davis
Ask the RD

Frequently Asked Questions

Who May Obtain Outpatient Nutrition Services?
photo2resize
Any individual who has concerns or questions regarding proper eating habits may benefit from nutrition counseling. Comprehensive nutrition counseling is also available to patients with medical conditions such as:
  • Diabetes
  • Kidney disease
  • Cardiovascular disease
  • High blood pressure
  • Gastrointestinal disorders and gastric bypass
  • Cancer
  • High cholesterol
  • Eating disorders
  • Obesity
How Do I Access Outpatient Nutrition Services?
Once you have obtained a referral for an outpatient nutrition appointment from your physician, call the Hallmark Health Ancillary Support Center at (781) 338-7111. Appointments are available Monday through Thursday during the day and the early evening hours.
How Much Will it Cost?
Health insurance may cover part or all of the cost of nutrition counseling. For more details about your specific health insurance plan's coverage for nutrition services, contact your health insurance provider. For details on self-payment cost, please contact the Ancillary Support Center at (781) 338-7111.
For more information or to make an appointment, contact the Ancillary Support Center at (781) 338-7111.

 

May Recipes

Spring Linguine with Basil
Substitute whole wheat linguine to increase the fiber and protein content!

Yield: 4 servings 
9 ounces uncooked linguine
1 cup shelled fresh green peas
4 teaspoons extra-virgin olive oil
1 tablespoon unsalted butter
2 tablespoons fresh lemon juice
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup thinly sliced fresh basil
2 ounces shaved fresh Parmigiano-Reggiano cheese 
 
1.  Cook pasta according to package directions, omitting salt and fat.  Add peas to pasta during the last 2 minutes of the cooking time.  Drain pasta mixture in a colander over a bowl, reserving ¼ cup pasta liquid.
2.  Heat oil and butter in pan over medium heat 1 minute or until butter melts.  Remove from heat; stir in pasta mixture, reserved pasta water, juice, salt, and pepper; toss well.
3.  Divide pasta mixture evenly among 4 bowls; top each serving with 1 tablespoon basil and about 2 tablespoons cheese.  Serve immediately.
Nutrient analysis:  324 calories, 12 g fat, 4 g saturated fat, 63 mg cholesterol, 467 mg sodium, 41 g carbs, 4.5 g fiber
Recipe courtesy: Cooking Light, May 2010


Spinach Strawberry Salad

Yield: 4 servings
1½ cup quartered strawberries
1 tablespoon finely chopped fresh mint
1 (6-ounce) package fresh baby spinach
2 tablespoons sliced almonds, toasted
¼ teaspoon freshly ground black pepper
 
Easy-Herb Vinaigrette:
9 tablespoons white wine vinegar
1½ wildflower honey
½ teaspoon fine sea salt
1 cup canola oil
3 tablespoons chopped fresh basil
3 tablespoons minced fresh chives

1.  To prepare the vinaigrette, combine the first 3 ingredients in a medium bowl; slowly whisk in oil until combined.  Stir in basil and chives.  You can store, this covered, in the refrigerator for up to 5 days.
2.  To prepare the salad, combine the strawberries, mint, spinach, and ¼ cup Easy-Herb Vinaigrette; toss gently to coat.
3.  Divide into 4 salad bowls.  Sprinkle with almonds and pepper; serve immediately.
Nutrient analysis:  136 calories,  10 g fat (0.7 saturated fat), 0 mg cholesterol, 113 mg sodium, 11 g carbs, 4 g fiber, 2 g protein
Recipe courtesy: Cooking Light, April 2010

Watermelon Granita
For a fun presentation, serve the granite in unbreakable stemmed beverage glasses. 

Yield: 10 servings Serving size:  1 cup each    
3 tablespoons lime juice (juice of 2 to 3 limes)
1 cup water
½ cup sugar
6 cups (1-inch) seeded watermelon

 
1.  In 1-quart saucepan, mix lime juice, water, and sugar.  Cook over low heat about 5 minutes, stirring occasionally, until sugar is dissolved.  Cool slightly, about 5 minutes.
2.  In blender or food processor, place watermelon.  Cover; blend on high speed about 2 minutes or until smooth.  Add lime juice mixture; blend until well mixed.  Pour into ungreased 13x9-inch glass baking dish.  Cover; freeze 1 hour. 
3.  Scrape with fork to distribute ice crystals evenly.  Every 30 minutes, repeat scraping procedure for at least 3 hours until mixture is consistency of fine ice crystals.  Scoop into chilled dessert cups to serve.
Nutrient analysis:  70 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 17 g carbs

Recipe courtesy: eatbetteramerica, 2011

 

April Recipes

Halibut with Zesty Peach Salsa
A colorful entrée, perfect with fresh asparagus or sugar snap peas!

Yield: 4 servings Serving size:  1 steak with ½ cup salsa 
1/3 cup orange juice
2 tablespoons canola oil
2 tablespoons lime juice
1 tablespoon brown sugar
2 teaspoons grated lime peel
1 garlic clove, minced
½ teaspoon salt
4 (6 ounce) halibut steaks
 
SALSA:
2 cups chopped fresh or frozen peaches
¼ cup chopped sweet red pepper
¼ cup chopped red onion
1 jalapeno pepper, seeded and chopped
2 tablespoons orange juice
1 tablespoon minced fresh cilantro
2 teaspoons lime juice
¼ teaspoon salt


1. In a bowl, combine the first seven ingredients; mix well.  Remove ¼ cup for basting; cover and refrigerate.  Pour remaining marinade into a large resealable plastic bag; add the halibut.  Seal bag and turn to coat; refrigerate for 2 hours.  In a bowl, combine salsa ingredients; cover and refrigerate until serving. 
2. If grilling the fish, coat grill rack with nonstick cooking spray before starting the grill.  Drain and discard marinade from fish.  Grill, uncovered, over medium heat or broil 4-6 inches from the heat for 4-6 minutes on each side or until fish flakes easily with a fork, basting occasionally with reserved marinade.  Serve with peach salsa.
Nutrient analysis:  269 calories, 6 g fat, 1 g saturated fat, 54 mg cholesterol, 338 mg sodium, 15 g carbs, 2 g fiber
Recipe courtesy: www.allrecipes.com, 2011


Quinoa
Quinoa is a delicious superfood.  While most people think it’s a grain, it is actually a seed.  Quinoa can be substituted for rice, oats, pasta, and couscpus and provides all 8 essential amino acids.  It tastes great and thanks to the protein and high fiber content, it is very filling.

Yield: 3 cups      Serving size: 1 cup
1 cup quinoa
2 cups water

1. Soak the quinoa for 5 or more minutes.  You can soak for several hours without having a negative impact.
2. Place quinoa in a fine sieve or colander lined with cheesecloth.  Rinse thoroughly in warm water for 3-4 minutes.  Don’t skip this step because unrinsed quinoa taste very bitter due to the saponin on the surface of the seed.  (You can skip this step if you’ve purchased pre-rinsed quinoa)
3. Place water and quinoa in a pot and bring to a boil.  You can substitute vegetable or chicken broth for the water.  If desired, add salt and pepper to taste.
4. Reduce heat and simmer for 12-15 minutes.  When all of the liquid has been absorbed, remove from heat and allow to sit for 5 minutes.  Fluff with a fork, and serve!
Nutrient analysis:  220 calories,  4 g fat (0 saturated fat), 0 mg cholesterol, 13 mg sodium, 39 g carbs, 5 g fiber, 8 g protein

Mango-Mint Fruit Dip
You can substitute frozen mango slices for the fresh mango, but the taste will differ slightly.

Yield: 16 servings Serving size:  about 2 tablespoons dip and 2/3 cup fruit     
1 cup chopped seeded peeled mango (about ½ medium)
1 teaspoon chopped fresh mint leaves
1 cup marshmallow crème
1 package (8 oz) 1/3 less fat cream cheese
Assorted fruit for dipping (honeydew balls, kiwi slices, mango chunks, cantaloupe cubes or slices, strawberries)
 
1. In food processor, place chopped mango and mint.  Cover; process about 10 seconds, or until smooth.
2. Add marshmallow crème and cream cheese.  Process about 10 seconds longer, or until well blended. 
3. Serve with fruit, garnish with mint, if desired.
Nutrient analysis:  110 calories, 3.5 g fat, 2 g saturated fat, 10 mg cholesterol, 70 mg sodium, 18 g carbs, 1 g fiber

Recipe courtesy: Pillsbury Fast and Healthy Cookbook, 2009

 

March Recipes

Smoked Turkey- Potato Chowder
Ready in a flash—what says St. Patrick’s Day like potato chowder!

Yield: 4 servings Serving size:  1½ cups 
1 tablespoon butter or margarine
1 cup sliced celery (2 medium stalks)
2 tablespoons all-purpose flour
1/8 teaspoon pepper
1 can (14 oz) fat-free low sodium chicken broth
3 cups frozen potatoes O’Brien with peppers and onions
6 oz smoked turkey breast, cut into cubes (1 1/3 cups)
1 cup frozen sweet peas
2 cups skim milk
¼ cup chopped fresh parsley


1.In 3-quart saucepan, melt butter over medium heat.  Add celery; cook 2 to 3 minutes, stirring frequently, until crisp-tender. 
2.Stir in flour and pepper until well blended.  Increase heat to medium-high; gradually stir in broth, cooking and stirring until bubbly and thickened.
3.Stir in potatoes, turkey breast, peas, and milk.  Heat to boiling.  Reduce heat to low; cover and simmer 8 to 10 minutes, stirring occasionally, until potatoes are tender.  Stir in parsley during last 2 minutes of cook time.
Nutrient analysis:  240 calories, 3.5 g fat, 2 g saturated fat, 45mg cholesterol, 390 mg sodium, 29 g carbs, 3 g fiber
Recipe courtesy: Pillsbury Fast & Healthy Cookbook, 2009

 

Irish Brown Bread
This simple crusty brown quick bread is one of the most popular Irish bread recipes and gets its hearty flavor from whole wheat flour and rolled oats.  Delicious served with Smoked Turkey-Potato Chowder!

Yield: 1 loaf       Serving size: 1 ounce slice
1 cup all-purpose flour
2 tablespoons sugar
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1½ tablespoons cold butter or margarine
2 cups whole-wheat flour
¼ cup regular or quick-cooking rolled oats
1½ cups plain non-fat yogurt
Skim milk


1.Preheat oven to 375oF.
2.In a bowl, mix all-purpose flour, sugar, baking powder, baking soda, and salt.  With a pastry blender, or 2 knives, cut in butter until mixture forms fine crumbs.  Stir in whole-wheat flour and oats.
3.Add yogurt; stir gently.  If mixture is too dry to hold together, stir in milk, 1 teaspoon at a time, just until dough holds together; it should not be sticky.
4.Turn dough onto a lightly floured board and knead gently 5 times to make a ball.  Set on a lightly greased baking sheet. Pat into a 7-inch circle.  With a floured knife, cut a large X on top of loaf.
5.Bake in a 375oF oven until well browned, about 40 minutes.  Cool on a rack.  Serve warm or cool.
Nutrient analysis:  64 calories, 1 g fat, 0.4 g saturated fat, 2mg cholesterol, 118 mg sodium, 12 g carbs, 1.3 g fiber, 2 g protein

Recipe courtesy: Sunset, March 1997

 

Black and Tan Brownies
With references to a much loved drink, made with half Guinness Stout and half Harp Lager, these two-toned brownies are sure to become a St. Patrick’s Day favorite.  Experiment with substituting half of the all-purpose flour with whole-wheat flour to increase the fiber content.

Yield: 32 servings  
   
Tan Brownies
6 tablespoons butter, softened
1½ cups packed brown sugar
2 large eggs
1 teaspoon vanilla extract
1 cup all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt
½ cup chopped pecans
 
Black Brownies
3 ounces unsweetened chocolate, finely chopped
4 tablespoons butter
1 cup granulated sugar
2 large eggs
1 teaspoon vanilla extract
1 cup Guinness Stout
1 cup all-purpose flour
¼ teaspoon salt
 
1.Place one rack in lower third of oven; place another rack in center of oven.  Preheat oven to 350oF.
2.To prepare Tan Brownies, place butter and brown sugar in a medium bowl; beat with a mixer at medium speed until light and fluffy.  Beat in eggs and vanilla extract.  In a separate bowl, combine flour, baking powder, and salt.  Add flour mixture and pecans to sugar mixture, beating just until combined.  Spoon into a 9x13 inch baking pan coated with cooking spray, spreading evenly with a knife or rubber spatula.  Bake at 350oF in lower third of oven for 15 minutes.
3.To prepare Black Brownies, melt chocolate and butter in a large bowl.  Add granulated sugar, stirring until well combined.  Add eggs, vanilla extract and Guinness, stirring with a whisk until well combined.  In a separate bowl, combine flour and salt.  Add flour mixture to chocolate mixture, stirring to combine.  Pour mixture evenly over baked Tan Brownies.
4.Bake on the center rack at 350oF for 25 minutes, or until a wooden toothpick comes out almost clean.  Cool in pan on a wire rack; cut into 32 squares.
Nutrient analysis:  162 calories, 7g fat, 3 g saturated fat, 36 mg cholesterol, 87 mg sodium, 24 g carbs, 1 g fiber

Recipe courtesy: Cooking Light, March 2010

 

February Recipes

Sparkling Pomegranate Spritzers

Pomegranates contain an abundance of antioxidants that may reduce the risk of cancer, heart disease, and stroke.

Yield: 1 serving      

 

2 tablespoons 100% Pomegranate juice, or cranberry juice, chilled

Splash (about ½ tsp.) Grand Marnier, or other orange liquer

Sparkling wine, chilled 

  1. For each spritzer, in a small tumbler or flute combine pomegranate juice and Grand Marnier. 
  2. Fill the glass with sparkling wine.

Nutrient analysis:  159 calories, 7 g fat, 0 g saturated fat, 0mg cholesterol, 272 mg sodium, 22 g carbs

Recipe courtesy: www.kitchendaily.com

Roast Lamb with Pomegranate Sauce

Although it’s budget-friendly, this dish is elegant enough for company.  Serve with steamed fresh green beans.

Yield: 4 servings       Serving size: 3 ounces lamb and 3 tablespoons sauce

 

2 teaspoons olive oil

1 (1-pound) boneless leg of lamb, trimmed

¾ teaspoon kosher salt, divided

½ teaspoon black pepper

¾ cup chopped onion

2 garlic cloves, crushed

1/3 cup red wine

1½ cups of fat-free, lower sodium chicken broth, divided

¼ cup pomegranate juice

2 teaspoons sugar

2 teaspoons all-purpose flour

  1. Preheat oven to 375oF.
  2. Heat a large ovenproof skillet over medium-high heat.  Add oil to pan; swirl to coat.  Sprinkle lamb with ½ teaspoon salt and pepper; add lamb to pan.  Saute 10 minutes, turning to brown on all sides.  Place pan in oven; bake at 375oF for 15 minutes or until a thermometer inserted in thickest portion registers 130oF.  Remove lamb from pan; let stand 10 minutes.
  3. Place pan over medium-high heat.  Add onion and garlic to pan; sauté for 3 minutes, stirring occasionally.  Add red wine; bring to a boil.  Cook until liquid almost evaporates, scraping pan to loosen browned bits.  Stir in remaining ¼ teaspoon salt, 1 cup broth, juice, and sugar; bring to a boil.  Cook until reduced to ½ cup (about 10 minutes), stirring occasionally.  Combine remaining ½ cup broth and flour, stirring until smooth.  Add flour mixture to pan; bring to a boil.  Cook 1 minute, stirring occasionally.  Strain mixture through a fine-mesh sieve; discard solids.  Serve sauce with lamb.

Nutrient analysis:  317 calories, 19 g fat, 7 g saturated fat, 77mg cholesterol, 574 mg sodium, 10 g carbs, 1 g fiber

Recipe courtesy: Cooking Light, December 2010

Strawberry Mousse

Substituting Non-Fat Greek Yogurt for Sour Cream reduced the fat by 60%, and adds the benefits of probiotics.

Yield: 8 servings     
3 cups quartered strawberries (thawed frozen strawberries will work, too!)

¼ cup white sugar

¾ cup non-fat plain Greek Yogurt

2 cups frozen reduced-calorie whipped topping 

  1. In a blender or food processor, combine strawberries and sugar.  Process until smooth.  Pour contents into a large bowl. 
  2. Add sour cream and mix well using a whisk.   Fold whipped topping into strawberry mixture. 
  3. Spoon into 8 custard cups.  Cover.  Freeze for atleast 4 hours.

Nutrient analysis:  95 calories, 2g fat, 0 mg cholesterol, 11 mg sodium, 18 g carbs, 3 g protein

Recipe adapted from American Cancer Society 

January Recipes

Cowboy Caviar

Perfect for those Tailgating and Super Bowl parties!

Yield: 10-12 servings      

 

2 tablespoons red wine vinegar

2 teaspoons hot sauce

1½ teaspoons salad oil

1 clove garlic, minced

1/8 teaspoon pepper

1 firm-ripe avocado (about 10 oz)

1 can (15 oz) black-eyed peas

1 can (15 oz) corn kernels

2/3 cup thinly sliced green onions

2/3 cup chopped fresh cilantro

½ pound Roma tomatoes, coarsely chopped

Salt

1 bag (6 oz) tortilla or 2 cups finely shredded cabbage 

  1. In a large bowl, mix vinegar, hot sauce, oil, garlic, and pepper.  Peel, pit, and cut avocado into ½-inch cubes.  Add to vinegar mixture and mix gently to coat.
  2. Drain and rinse peas and corn.  Add peas, corn, onions, cilantro, and tomatoes to avocado; mix gently to coat.  Add salt to taste.  Serve pea mixture with chips as an appetizer, or add cabbage and mix to make a salad.

Nutrient analysis:  159 calories, 7 g fat, 0 g saturated fat, 0mg cholesterol, 272 mg sodium, 22 g carbs

Recipe courtesy: Sunset, 1997

Kale Soup

Perfect for those chilly winter nights!

Yield: 10 servings       Serving size: 1 cup

 

1 bunch Kale (stems trimmed), chopped

1 pound carrots, sliced

2 cans (15 oz) kidney beans, drained and rinsed

1 can (28 oz) diced tomatoes

4 oz dry Ditalini (small hollow pasta), cooked

1 medium yellow onion, chopped

Approximately 10 cups water

1 can of Low Sodium Vegetable broth 

  1. Cook pasta in small pot (al dente).
  2. Add all ingredients except pasta to crock pot for several hours, until the vegetables softened.
  3. Add the cooked pasta.  And, serve!

Nutrient analysis:  132 calories, 1 g fat, 0 g saturated fat, 2mg cholesterol, 53 mg sodium, 26 g carbs, 7 g fiber

Recipe courtesy: Jillian Pollock, RD LDN—Sodexo/Melrose-Wakefield Nutrition

  

Eggplant Parmigiana

It’s delizioso!

Yield: 6 servings      

 

3 cups tomato soup

1 eggplant, peeled

½ cup Italian bread crumbs

1 egg

½ cup milk

1/3 cup flour

¼ cup fresh basil, chopped

1 cup shredded mozzarella cheese 

  1. Preheat oven to 350oF.
  2. Thinly slice the peeled eggplant in half vertically.  Then slice each one in half. 
  3. Set up a ‘breading station’—on one plate, dish out the flour.  In a flat deep dish bowl, add the egg and milk and beat it together.  In the third plate, add the Italian bread crumbs.  Have an extra large plate near by stack all the breaded eggplant. 
  4. Once you’re all set up, dip each eggplant slice in the flour and shake off the excess.  The flour will help the egg mixture stick.  Next, dip the floured eggplant into the egg, and lastly hit it with the bread crumbs.
  5. Spray the bottom of an 8x8 inch baking dish with a little non-stick cooking spray.  Spoon a little tomato sauce into the dish.
  6. Then start stacking the eggplant.  Add a little sauce every 2 layers of eggplant, and add a little cheese in the middle.  Once the dish is full, spoon a thin layer of sauce on top.  Chop the basil and spread it evenly on top, and add more sauce (between ½ to 1 cup).
  7. Bake it in the oven for about 40 minutes, stick a fork through it to see if it’s soft.  Remove it from the oven and add the remaining cheese in an even layer.  Bake for an additional 5 minutes or until the cheese melts.

Nutrient analysis:  204 calories, 6 g fat, 50 mg cholesterol, 222 mg sodium, 27 g carbs, 10 g protein

 Recipe courtesy: www.jillcooksfood.blogspot.com; Jillian Pollock, RD LDN—Sodexo/Melrose-Wakefield Nutrition

 


December Recipes

Autumn Spice Trifle
Serves 20+

Courtesy of Melrose-Wakefield Hospital’s Jillian Pollock, RD LDN, www.jillcooksfood.blogspot.com

To jazz up this classic dessert, I decided to
make it dec recipes 2using my favorite fall flavor, pumpkin!
I got a box of pumpkin bread/muffin mix at Trader Joe's, but any spice/gingerbread quick bread mix will do.  Rather than using the vegetable oil the boxed mix called for, substitute canned pumpkin (NOT pumpkin pie filling!) in equal portions.  Both canned pumpkin and apple sauce can be substituted equally for oil/butter in a recipe with pretty good results.  And by adding pumpkin, you are not only cutting WAY back on the fat, but you are adding fiber as well.  Now aside from the candied pecans I used to top the trifle (which I candied myself!) this is a very healthy dessert but with a very decadent taste.  Because really, who needs MORE guilt about their Thanksgiving Day plates?

Ingredients:
2 boxes vanilla pudding (the ones with 4 servings per box)
4 cups milk (I used skim, 1% also acceptable)
2 tubs light whipped topping
1 can pure pumpkin
1 box pumpkin/spice/gingerbread muffin & bread mix**
2 tbsp butter
2 tbsp brown sugar
2 handfuls halved pecans
a dash of cinnamon

Preparation:
**Follow the instructions according to the box, so you may need eggs, water, etc.  But remember, substitute the oil for pumpkin!  So if the recipe calls for 1/2 cup oil, use 1/2 cup pure pumpkin instead.  No need to use a loaf pan, I used an 8x8 glass baking dish.

1. While the bread is baking, prep the other ingredients.  Follow the pudding box directions, you can either use instant or cook-serve, your call!  Put it in the fridge while the "cake" is baking.

2. In a large bowl, combine the 2 tubs of cool whip with about 1/2 - 3/4 cup pumpkin.  Fold the pumpkin in using a rubber spatula.  Add a dash of cinnamon too.  Stick that in the fridge too while the cake is baking.

3. Next in a small sauce pan, melt 2 tbsp butter and 2 tbsp brown sugar.  Keep stirring it constantly so the sugar doesn't burn.  Cook this for a couple minutes then add the pecans.  I didn't measure the nuts, but added just enough to fill the pan in 1 layer, about 2 handfuls.  Mix it up so the nuts are all covered.  Then spread them out on a baking sheet lined with foil or parchment/wax paper to cool.

4. Once the cake is ready, set it out to let it cool.  Once it's cooled, cube it into 1/2 inch pieces.
 
5. Now you are ready to assemble the trifle. If you have a big clear bowl, use that for a more eye-catching look.  First spoon a layer of pudding, next a layer of cake cubes, then a layer of cool whip.  Repeat it two more times, or until you run out of ingredients.  Make sure your last layer is the cool whip.   Now garnish the top with the pecans.

Nutrient analysis:  221 calories, 12 g fat, 5 g saturated fat, 26 mg cholesterol, 190mg sodium, 26 g carbs.


Bistro Beef Tenderloin
Yield: 12 servings       Serving size: 3 ounces

Ingredients:

1 3-pound beef tenderloin, trimmed of fat
2 tablespoons extra virgin olive oil
1 teaspoon kosher salt
½ teaspoon freshly ground peppercorn
2/3 cup chopped mixed fresh herbs, such as chives, parsley, tarragon, thyme
2 tablespoons Dijon mustard

Preparation:
1. Preheat oven to 400oF.

2. Tie kitchen string around tenderloin in three places so it doesn’t flatten while roasting.  Rub the tenderloin with oil; pat on salt and pepper.  Place in large roasting pan.

3. Roast until a thermometer inserted into the thickest part of the tenderloin registers 140oF for medium rare, about 45 minutes, turning two or three times during roasting to ensure even cooking.  Transfer to a cutting board; let rest for 10 minutes.  Remove the string.

4. Place herbs on a large plate.  Coat the tenderloin evenly with mustard’ then roll in herbs, pressing gently to adhere.  Slice and serve.

Nutrient analysis:  185 calories, 9 g fat, 3 g saturated fat, 67mg cholesterol, 178 mg sodium, 1 g carbs.

Recipe courtesy: EatingWell.com



Sweet Potato Casserole
Yield: 12 servings       Serving size: 2/3 cups

Potatoes:
2 pounds sweet potatoes, peeled and chopped
¾ cup granulated sugar
¼ cup evaporated low-fat milk
3 tablespoon butter, melted
½ teaspoon salt
1 teaspoon vanilla extract
2 large eggs
Cooking spray

Topping:
1½ ounces all-purpose flour (about 1/3 cup)
2/3 cup packed brown sugar
1/8 teaspoon salt
2 tablespoons melted butter
½ cup chopped pecans

Preparation:
1. Preheat oven to 350oF.

2. To prepare potatoes, place potatoes in a Dutch oven; cover with water.  Bring to a boil.  Reduce heat and simmer for 20 minutes, or until tender; drain.  Cool 5 minutes.

3. Place potatoes in a large bowl; add granulated sugar, evaporated milk, 3 tablespoons melted butter, ½ teaspoon salt, and vanilla.  Beat with a mixer at medium speed until smooth.  Add eggs; beat well.  Pour potato mixture into a 13x9-inch baking pan coated with cooking spray.

4. To prepare topping, weight or lightly spoon flour into a dry measuring cup; level with a knife.  Combine flour, brown sugar, and 1/8 teaspoon salt; stir with a whisk.  Stir in 2 tablespoons melted butter.  Sprinkle flour mixture evenly over potato mixture; arrange pecans evenly over top.  Bake at 350oF for 25 minutes or just until golden.

5. Preheat broiler (remove casserole from over).

6. Broil casserole 45 seconds or until topping is bubbly.  Let stand 10 minutes before serving.

Nutrient analysis:  258 calories, 9 g fat, 4 g saturated fat, 43mg cholesterol, 199 mg sodium, 42 g carbs.

Recipe courtesy: CookingLight.com



November Recipes

Roasted Turkey with Balsamic Brown Sugar Sauce
Dietitian Tip:  Instead of adding fat during cooking and serving the turkey covered with gravy, this roasted bird is complemented with a refreshing, aged Italian vinegar-brown sugar sauce.

Ingredients:
1 whole turkey (about 15 pounds), thawed
1 tablespoon olive oil
4 sprigs of fresh rosemary
3-4 cloves garlic
½ cup water

For the Sauce:
1 cup balsamic vinegar
1 cup defatted pan drippings
3 tablespoons brown sugar

Preparation:
1. Rinse the turkey, inside and out.  Pat dry with paper towels.  Place the turkey breast-side up on a rack in a roasting pan.  Rub the turkey with the oil, a sprig of rosemary and garlic cloves.  Place all of the rosemary and garlic inside the bird.  Loosely tie the legs together.  Place into the middle of a preheated (325oF) oven.

2. When the skin is light (about 1½ hours), cover the breast with a tent of foil to prevent overcooking the breast.  Check the doneness after about 3½ hours.

3. Remove the turkey from the oven.  Let it stand about 20 minutes to allow juices to settle in the meat.  Deglaze the pan by adding ½ cup water.  Stir to scrape up browned bits.  Pour pan drippings into a gravy separator.  Reserve 1 cup of defatted pan drippings for sauce.

4. To make the sauce, in a pan, stir together the vinegar, defatted pan drippings, and brown sugar.  Warm the sauce over low heat until steam ‘escapes’ (do not boil).

5. Carve the turkey and drizzle turkey slices with the warmed brown sugar sauce.  Serve immediately.

Nutrient analysis:  247 calories, 6 g fat, 1 g saturated fat, 79 mg cholesterol, 78 mg sodium, 10 g carbs


Wild Rice Stuffing
Yield: 12 servings (serving size: ½ cup)

Ingredients:
1½ cups chopped celery
1 cup chopped onion
1 cup uncooked wild rice
2 garlic cloves, minced
4 cups fat-free, less sodium chicken broth
1½ tablespoons chopped fresh sage
1 cup uncooked long-grain brown rice
½ cup dried sweet cherries
½ cup chopped dried apricots
½ cup chopped pecans, toasted
½ teaspoon salt
½ teaspoon ground pepper

Preparation:
1. Heat a Dutch oven over medium-high heat.  Coat pan with cooking spray.  Add celery, onion, wild rice, and garlic to pan; sauté for 3 minutes.

2. Stir in broth and sage; bring to a boil.  Cover, reduce heat, and simmer for 25 minutes.

3. Stir in brown rice, and bring to a boil.  Cover, reduce heat, and cook for 30 minutes or until liquid is absorbed.

4. Remove from heat; let stand, covered, for 10 minutes.  Stir in remaining ingredients.

5. If desired, place the rice mixture in the cavity of a turkey before roasting.  Make sure the temperature of both the turkey and rice mixture reaches 165oF.

Nutrient Analysis: 192 calories, 5 grams protein, 4 grams fat (0.4 grams saturated fat), 0 mg cholesterol, 243 mg sodium, 34 grams carbohydrate, 4 grams fiber
Recipe from Cooking Light, November 2007


Pear-Cranberry Pie with Oatmeal Streusel
Yield: 12 servings (serving size: 1 wedge)

Ingredients:
Streusel:
¾ cup regular oats
½ cup packed light brown sugar
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Dash of salt
2 tablespoons chilled butter, cut into small pieces

Filling:
3 cups (1/2 inch) cubed, peeled pears (2 large)
2 cups fresh cranberries
2/3 cup packed light brown sugar
2½ tablespoons cornstarch

1 unbaked 9 inch deep-dish pastry shell

Preparation:
1. Pre-heat oven to 350oF.

2. To prepare streusel, combine first 5 ingredients in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.

3. To prepare filling, combine pear, cranberries, 2/3 cup brown sugar, and cornstarch in a large bowl; toss well to combine.  Spoon pear mixture into pastry shell; sprinkle streusel over pear mixture.

4. Bake for 1 hour or until bubbly and streusel is browned.  Cool at least 1 hour on a wire rack.

5. Serve with a scoop of low-fat vanilla ice cream or non-fat vanilla frozen yogurt (not included in nutrient analysis).

Nutrient Analysis: 240 calories, 2 grams protein, 8 grams fat (2 gram saturated fat), 5 mg cholesterol, 118 mg sodium, 42 grams carbohydrate (2.5 grams fiber)
Recipe from Cooking Light, November 2007

Sept/Oct. Recipes

Applesauce Oatmeal Pancakes

Yield: 4 servings (serving size: 2 pancakes)

Ingredients:

 ½ cup all-purpose flour

½ cup quick-cooking or old-fashioned oats

½ cup fat-free milk

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

¼ cup sugar

½ cup unsweetened applesauce

2 large egg whites

1 tablespoon canola oil

Preparation:

1. In a medium bowl, combine all ingredients and whisk until well blended.

2.  Heat a griddle to 375oF.  When griddle is hot, pour about ¼ cup of pancake batter per pancake.  Cook until bubbles appear and edges are puffed.  Flip the pancakes and cook until golden.

Nutrient Analysis: 248 calories, 8 grams protein, 5 grams fat (<1 gram saturated fat), 1 mg cholesterol, 309 mg sodium, 43 grams carbohydrate (3 grams fiber).

 

Tomato Soup with Chicken and Gorgonzola Cheese

Yield: 4 servings (serving size: 1½ cup and 2 tablespoons cheese)

Ingredients:

1 teaspoon olive oil

1 teaspoon bottled minced garlic

1 cup sliced celery (about 2 stalks)

1 teaspoon crushed red pepper

¾ shredded cooked chicken breast

1 (28-ounce) can diced tomatoes, undrained

1 (14-ounce) fat-free, low sodium chicken broth

½ cup crumbled Gorgonzola cheese

Preparation:

1. Heat olive oil in a large non-stick skillet over medium-high heat.  Add garlic; sauté 1 minute.

2. Add celery, pepper, and chicken; cook 6 minutes or until mixture is heated through.

3.  Add tomatoes and broth; bring to a simmer.  Cook 8 minutes.

4. Sprinkle with cheese.

 

Nutrient Analysis: 254 calories, 32 grams protein, 8 grams fat (4 grams saturated fat), 85 mg cholesterol, 700 mg sodium, 12 grams carbohydrate

 

Spiced Pork Tenderloin

Yield: 4 servings (serving size: 3 ounces pork)

Ingredients:

2 tablespoons sugar

2 tablespoons bourbon

2 tablespoons Worcestershire sauce

½ teaspoon ground cinnamon

1 (1-pound) pork tenderloin, trimmed

¼ teaspoon salt

¼ teaspoon ground pepper

Preparation:

1. Prepare grill.

2. Combine sugar, bourbon, Worcestershire sauce, and ground cinnamon in a large zip-top plastic bag.  Add pork to bag; seal and shake well.  Let stand 10 minutes, turning frequently.

3.  Remove pork from bag, reserving marinade.  Sprinkle pork evenly with salt and pepper.  Place pork on a grill rack coated with cooking spray; grill 10 minutes on each side or until reaches 160oF (slightly pink center), basting with reserved marinade.  Remove from grill and let stand for 3 minutes before slicing.

 Nutrient Analysis: 178 calories, 22 grams protein, 4 grams fat (1.5 grams saturated fat), 63 mg cholesterol, 274 mg sodium, 8 grams carbohydrate

 

August

Sweet and Spicy Glazed Salmon

Yield: 4 servings (serving size 1 6-oz filet)

Ingredients3T dark brown sugar1T low sodium soy sauce4t chinese style hot mustard1t rice vinegar4 (6oz) salmon filets¼ t salt¼ t freshly ground black pepper

Preparation

  1. Preheat oven to 425 degrees.
  2. Combine first 4 ingredients in a saucepan; bring to a boil; remove from heat.
  3. Place fish on a foil lined jelly roll pan coated with cooking spray; sprinkle with salt and pepper.  Bake at 425 for 12 minutes.  Remove from oven.
  4. Preheat broiler.
  5. Brush sweet/spicy mixture evenly over salmon; broil 3 inches from heat for 3 minutes or until fish flakes easily when tested with a fork.

(serve with a baked sweet potato and broccoli for a well balanced meal)

Nutrient Analysis

Calories 252;  Protein 27.7g;  Fat 10.3g (sat 2.3g, mono 4.4g, poly 2.5g);  Carbohydrate 11g; Cholesterol 65mg;  Sodium 470mg

Grilled Heirloom Tomato and Goat Cheese Pizza

Yield: 6 servings (serving size: 1 slice)

Ingredients1 can refrigerated pizza crust doughCooking spray1 garlic clove, halved1 large heirloom tomato, seeded and chopped½ cup shredded part skim mozzarella cheese¾ cup crumbled herbed goat cheese

Preparation

  1. Prepare grill to medium heat.
  2. Unroll dough onto a large baking sheet coated with cooking spray; pat dough into a 12x9-inch rectangle.  Lightly coat dough with cooking spray.
  3. Place dough on grill rack coated with cooking spray; grill 1 minute or until lightly browned. Turn crust over.  Rub with garlic; sprinkle with tomato and cheeses.  Close grill lid; grill 3 minutes.  Serve immediately.

Nutrient Analysis

Calories: 242;  Protein: 10.7g;  Fat: 8g (sat 4g, mono 1.4g, poly 0.2g);  Carbohydrates: 33.1g;   Cholesterol: 17mg;  Sodium 590mg

Blueberry Peach Crisp

June Recipes

Stuffed Mushroom with Spinach
Yield: 8 servings
Serving size: 3 mushrooms

24 medium mushrooms (and 1½ pounds mushroom total)
2 tablespoons olive oil, plus more for the baking sheet
2 cloves garlic, finely chopped
1 5-ounce package baby spinach, chopped
Kosher salt and black pepper
¾ cup panko bread crumbs
½ cup Gruyère, grated (2 ounces)

1.    Heat oven to 375oF. Remove the stems from the mushrooms; finely chop the stems and reserve. Coat a baking sheet with oil. Bake the mushroom caps, stem-side down, until just tender (10 to 12 minutes).
2.    Meanwhile, heat the oil in a medium skillet over medium heat. Add the garlic and chopped mushroom stems and cook, stirring, until tender (3 to 5 minutes). Add the spinach, ¼ teaspoon salt, and 1/8 teaspoon pepper and cook, tossing, until wilted (2 to 3 minutes more).
3.    In a bowl, combine the spinach mixture with the bread crumbs and cheese. Spoon into the mushroom caps and bake until golden brown (12 to 15 mintues).

Nutrient analysis: 104 calories, 6 g fat, 7 mg cholesterol, 121 mg sodium, 8 g carbohydrates, 2 g fiber, 5 g protein
Recipe courtesy: Real Simple, www.realsimple.com, accessed 11/28/12



Buttermilk Mashed Potatoes
Yields: 6 serving
Serving size: 1 cup
 
2 pounds all-purpose potatoes, preferably Yukon Gold (about 6 medium potatoes), peeled and cut into chunks
6 cloves garlic, peeled
Salt, to taste
2 teaspoons butter
1 cup non-fat buttermilk
Freshly ground white or black pepper, to taste

1.    Place potatoes and garlic in a large heavy saucepan. Add water to cover and season with salt. Bring to a boil. Reduce heat to medium, cover, and cook until potatoes are very tender, 10 to 15 minutes.
2.    Meanwhile, melt butter in a small saucepan over low heat and cook, swirling, until it turns a nutty brown, about 1 minute.  Stir in buttermilk and heat until just warm. (Do not overheat or it will curdle.)
3.    When potatoes are done, drain in a colander and return to the pan.  Place pan over low-heat and shake for about 1 minute to dry potatoes
4.    Mash the potatoes and garlic with a potato masher, an electric hand-held mixer, or by working through a ricer. Add enough of the buttermilk mixture to make a smooth puree. Season with salt and pepper, and serve.

Nutrient analysis: 144 calories, 2 g fat, 5 mg cholesterol, 92 mg sodium, 30 g carbohydrate, 2 g fiber, 5 g protein, 707 mg potassium
Recipe courtesy: Eating Well, www.eatingwell.com, accessed 11/28/12

Slow Cooker, Apple and Cinnamon Steel-Cut Oatmeal
Start this cozy breakfast before you go to bed, and wake up to the delicious smells and a warm breakfast.
Yields: 7 servings
Serving size:  ¾ cup
 
2 apples, peeled, cored, cut into ½-inch pieces (2½  to 3 cups chopped)
1½  cups fat-free milk (or substitute non-dairy alternative like almond milk)
1½ cups water
1 cup uncooked steel-cut oats
2 tablespoons brown sugar (or substitute maple syrup or other desired sweetner)
1½ tablespoons butter, cut into 5-6 pieces (optional)
½ teaspoon cinnamon
1 tablespoon ground flax seed
¼ teaspoon salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk

1.    Coat inside of 3½  quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional garnishes) to slow cooker. Stir, cover, and cook on low for approximately 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in the refrigerator, or freezer.

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