A Healthier Holiday - Part # 3

Keep yourself active before and after meals to keep yourself from feeling overstuffed.

Vegetables:

Marinated Roast Asparagus and Green Beans with Garlic and Onions

Ingredients:

• Cooking spray
• 1/2 pound fresh green beans, cleaned, trimmed, and patted dry
• 1 pound fresh asparagus
• 1 medium red onion, cut into rings
• 8 to 10 cloves of garlic, peeled and cut in half
• A scant 1/2 tsp. Salt
• 2 to 3 tbs. balsamic vinegar
• Freshly ground black pepper

Cooking Instructions:

1. Preheat the oven to 400x. Spray a cookie sheet or shallow baking tray with cooking spray.
2. Spread asparagus and beans on the tray, and cover with onion rings and garlic. Salt lightly, and spray with cooking spray.
3. Bake the vegetables about 20 minutes, interrupting several times to shake the tray. Test at about 15 minutes.
4. When veggies are tender, remove from the oven and transfer to a bowl or small casserole. Drizzle immediately with vinegar. Apply freshly ground black pepper to taste.
5. Serve hot, room temperature, or cold.

Vegetable Dip

Calories per serving: 199. Fat per serving: 21.9g

Ingredients:

• 1-cup mayonnaise
• 1-tsp. curry powder
• 1 tsp. crushed garlic
• 3 tsp. tarragon vinegar
• 1 tsp. grated onion
• 1 tsp. prepared horseradish

Cooking Instructions:

1. In a small bowl, combine mayonnaise, curry powder, garlic, vinegar, onion and horseradish. Mix, cover and chill overnight.

Country Greens

Ingredients:

• 3 bunches fresh mustard greens
• 3 bunches fresh turnip greens
• 1/4-cup butter
• 1/2-cup dill pickle juice
• 5 slices bacon
• 1/3 cup sliced onion
• Salt and pepper to taste

Cooking Instructions:

1. Rinse the mustard and turnip greens thoroughly to remove gritty dirt, and place in a 12-quart pot with 8 cups of water.
2. Add the butter, pickle juice, bacon and onion, and bring to a rolling boil. Continue cooking at a full boil for 20 minutes, then reduce the heat to low, and simmer for an additional 30 minutes, until tender.
3. Taste and season with salt and pepper.

Parsley Potatoes

Calories per Serving: 116; Fat per Serving: 5 grams

Ingredients:

• 1 1/2 pounds small red potatoes
• 1 medium onion chopped
• 1 garlic clove, minced
• 1 tbs. canola or vegetable oil
• 1 -1/2 cps chicken broth
• 1 Cup minced fresh parsley, divided
• 1/2 tsp salt, optional
• 1/2 tsp pepper

Cooking Instructions:

1. Cut a strip of peel from around the center of each potato if desired (fancier) set aside.
2. In a large skillet, sauté onion and garlic in oil until tender.
3. Stir in broth and 3/4-cup parsley; bring to a boil. Add potatoes. Reduce heat; cover and simmer for 20 minutes or until potatoes are tender. Sprinkle with salt, if desired, pepper and remaining parsley.

Stews:

Autumn Stew

Calories per Serving: 185. Fat per Serving: 8 g

Ingredients:

• 1-1/2 cups water or vegetable stock
• 1 tbs. low-sodium soy sauce
• 1 onion, chopped
• 1 red bell pepper, diced
• 4 large garlic cloves, minced
• 1 lb. (about 4 cups) kabocha squash or other winter squash
• 1 15-ounce can chopped tomatoes
• 1-1/2 tsp. chili powder
• 1/2 tsp. Cumin
• 1/4 tsp. black pepper
• 1 15-ounce can kidney beans
• 1-1/2 cups fresh or frozen corn

Cooking Instructions:

1. Heat 1/2-cup water and soy sauce in a large pot, then add the onion, bell pepper, and garlic and cook over medium heat until the onion is translucent and most of the water evaporates.
2. Cut the squash in half and remove its seeds, then peel and cut it into 1/2-inch cubes. Add squash cubes to the onion mixture, along with the chopped tomatoes, remaining 1-cup water, oregano, chili powder, cumin, and pepper.
3. Cover and simmer until the squash is just tender when pierced with a fork, or about 20 minutes, then add the kidney beans with their liquid and the corn. Cook 5 minutes longer.

Winter Squash and Red Lentil Stew

Calories per Serving: 122. Fat per Serving: .5 grams

Ingredients:

• 1 cup red lentils or yellow split peas
• 4 cups water
• 1 onion, chopped
• 1/2 tsp. each mustard seeds, turmeric, ginger, and cumin
• 1/4 tsp. cinnamon
• 1/8 tsp. cayenne
• 4 cups peeled and diced winter squash
• 1 tbs. lemon juice
• 1/2 tsp. salt or to taste

Cooking Instructions:

1. Place the lentils and 2 cups water in a pot and bring to a simmer. Cover loosely and cook until the lentils are tender, about 20 minutes.
2. Braise the onion in 1/2-cup water until soft and translucent, and then add the spices, the remaining 1-1/2 cups water, and the diced squash. Cover and cook over medium heat until the squash is tender when pierced with a fork, about 15 minutes.
3. Stir in the lemon juice, cooked lentils, and salt to taste.

Some recipes come from our community forum members.

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