Courtney the RDN

Hello Everyone! We had a great turnout for support group in November and everyone was kind enough to bring and share healthy holiday recipes. Check these out and see if there is anything you can make during the holiday season. Pear Cranberry Sparklers I found this recipes on epicourious.com I thought it was interesting because of the versatility. Add vodka or sub the sparkling water for prosecco for those not trying to lose weight. Serves: 8 people Ingredients: 2 cups pear nectar- more or less based on your taste. This is the ingredient that has sugar in it. 1/2 cup diet cranberry juice Seltzer to top it off. Directions:  Combine all ingredients, serve immediately. Add 1-2 cranberries on top to make it pretty.  Shredded Brussels Sprouts Salad with Dried Cranberries and Cashews Melissa, our bariatric nurse at Eisenhower brought this refreshing salad. I am always looking for fun ways to make Brussels Sprouts taste good. I will be making this for Thanksg...

Holiday Pot Luck Ideas: * Holidays usually bring out some of our favorite flavors and foods, with that in mind we thought it may be nice to keep some of the flavors but give a healthier option.  Below are a few of our favorite holiday themed dishes that are both delicious and good for you. Our holiday pot luck will be Monday so these are just some ideas to get you started. Each are easy to make, filling, and full of flavor. 1. Slim Salad: Cranberry, Almond, Spinach Serves:8 Ingredients Salad 16   oz   baby spinach 1   cup   sliced almonds,   toasted 1   cup   dried cranberries Sesame Seed Dressing 1/4   cup   white wine vinegar 2   Tbsp   apple cider vinegar 1/2   cup   olive oil 3   Tbsp   honey 1   Tbsp   finely minced shallot 2   Tbsp   sesame seeds   , toasted Directions: For the dressing:   1. In a bowl or jar wh...

Pumpkin Seed Snack It’s hard during this season to get all the protein you need and not over eat.  Snacking is a healthy way to do both.  Baking your own pumpkin seeds is simple, delicious and good for you. Pumpkin Seeds contain about 14g protein per 1/2 cup. If you are eating just   ¼ cup of seeds as a snack, that is still 7g of protein in a meal. Feel free to make enough to use later.  Pumpkin seeds are great with salads, cottage cheese, poultry, or pork.      Separate the seeds from their flesh .           Rinse and then boil your seeds to ensure that they toast evenly. Bring a couple quarts of water to a boil with 1 tablespoon salt.           Throw in the clean seeds and cook for about ten minutes.           Drain in a colander or wire strainer and pat dry with paper towels.           Transfer the dry seeds to a baki...

Shrimp Fried Cauliflower: For One * this recipe come from  Patty Guillez's husband. He invented the recipe to fit her  bariatric  needs and it is their favorite dish now! Ingredients: 1 tbs sesame oil 2/3 cup riced-cauliflower 1/4  cup  peas and carrots 1/4  cup chopped onions 12 medium cooked shrimp (3 ounces)  1 egg slightly beaten 1 tbs  low sodium soy sauce Pinch of salt and pepper Directions: Heat oil in non stick skillet over medium high heat; add riced-cauliflower and cook until heated through. Add vegetables onion and shrimp, toss and heat through.  Push mixture aside and scramble egg in middle of pan.  Stir egg into mixture and season with salt, pepper and soy sauce. If prefer or have an allergy to shrimp substitute 3 ounces diced cooked chicken breast To make pineapple fried cauliflower,  add 1/8 cup diced bell peppers and 1/8 cup diced pineapple with the vegetables.  T...

MEAL OF THE DAY:   Today's #mealoftheday is a flavorful take on the classic, but at times unhealthy traditional lasagna. This is a delicious lasagna that is both in low carbs and gluten free! Loaded with cheese and veggies  this Italian inspired dish is packed with protein so dig in! Servings: 4 Ingredients: 1 large eggplant — sliced 1/8" thick ( sliced circles may be good to serve)   coarse salt black pepper ½   red onion- chopped 1/2 cup baby bella mushrooms 1 lb LEAN   ground turkey 2 Tbs Italian Seasoning   4 ounces part-skim ricotta 1 large egg   ½   cup freshly grated Parmesan cheese — save some to sprinkle on top   1 ¼   cups Marinara sauce   4 ounces part-skim mozzarella cheese — shredded 2tsp Basil – fesh or dried for garnishing   2 tsp parsley — chopped, for garnishing Directions: Preheat oven to 375°F. Brown Ground Turkey with I...

Bison Meatballs with Blueberry Sauce:   This delicious appetizer is just the right amount of sweet and savory. A healthier alternative for beef meatballs, bison meatballs  with blueberry sauce for dipping is a great afternoon snack or pleasing appetizer for any party. Ingredients: Meatballs ¼ cup olive oil ¾ cup finely chopped onion 5 garlic cloves, minced ½ cup fresh breadcrumbs 3 tablespoons whole milk 1 large egg, beaten 2 tablespoons chopped fresh cilantro 1 teaspoon Kosher salt ½ teaspoon pepper ¼ teaspoon ground allspice 1 ¼ pounds ground bison Sauce 1 cup steeped Earl Grey tea 1/3 cup dried blueberries 3 tablespoons sugar 1 piece star anise 1/8 teaspoon salt 1 cup frozen blueberries, thawed 1 tablespoon Champagne vinegar To make the meatballs Heat 2 tablespoons of the oil in a medium skillet over medium heat. Add onion, cook, stirring frequently about 5 minutes, until translucent.  ...

Slow Cooker Blueberry Peach Oatmeal Servings: 4 Prep: 5 min Cook time: 5 1/2 hours Ingredients 2 cups water 1 cup old-fashioned rolled oats 1 cup chopped peaches 1 cup fresh blueberries 2 tbsp maple syrup 1/2 tsp ground cinnamon Pinch of salt Instructions Combine 2 cups water, oats, peaches, blueberries, maple syrup, cinnamon and salt in bowl of small (2- to 4-quart) slow cooker. Cover and cook on High setting for 1 ½ to 2 hours, or until tender. Variations Top with toasted chopped pecans or almonds, maple syrup, or additional fresh blueberries. Adapted from  blueberrycouncil.com