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bigstock-Fresh-raw-spinach-salad-with-f-47149759by Angela Aladjem RD, LD

During the Christmas season, plenty of traditional foods come to mind: cranberries, sweet potatoes, turkey, pumpkin, peppermint, you get the drift. The winters are not terribly known for awesome produce, but there are some little gems that are in season, one of them being pears. Pears can be used in any recipe that calls for apples. They are naturally high in fiber and potassium, as well as vitamin C. Like most fruits, they are cholesterol and sodium free. For the holidays, when everyone is looking for something new to add to a family breakfast or brunch, or just to have a festive snack, i have included some healthier pear recipes for you to try this holiday season.

Pear Crisp

This is a delightful substitute for apple crisp. This recipe is high in fiber and lower in sugar and fat than most other crisp or crumble recipes. Another bonus is that it is super easy to prepare!

Ingredients:

  • ½ cup old-fashioned oats, uncooked
  • ¼ cup brown sugar
  • 2 tablespoons oat flour
  • ¼ tsp. salt
  • ½ tsp cinnamon
  • 2 tbsp. butter
  • 3 medium pears, sliced
  • 2 tbsp. lemon juice
  • Cooking spray

Directions:

Preheat oven to 375 degrees. Mix the oats, sugar, flour, salt, and cinnamon. Cut in the butter until you have a coarse meal. Coat a 9-inch baking dish with cooking spray. Combine the pears with lemon juice. Put the oat mixture on top of the pears and bake for about 20 minutes, until golden.

Leafy Green, Walnut and Pear Salad

Another easy to throw together side for a meal. Rather than croutons, the nuts add crunch and additional health benefits.

Ingredients:

  • ⅔ cup walnuts
  • 2 tbsp. white balsamic vinegar
  • 1 1/2 tsp. Dijon mustard
  • 3 tbsp. extra-virgin olive oil
  • 1 tbsp. capers, chopped
  • 4 cups torn green leaf lettuce
  • 4 cups chopped romaine lettuce
  • 4 cups chopped radicchio
  • 1 ripe red Anjou pear, thinly sliced
  • 1/4 tsp. freshly ground black pepper
  • ¼ tsp. sea salt 

I hope your holiday season is filled with many blessings, love and happiness! Enjoy the season and stay healthy.

Happy Holidays, Angela

 

 

bigstock-Bowl-Of-Healthy-Soup-64951297by Angela Aladjem RD, LD

After Thanksgiving last year, I had a good bit of turkey left. I always make various dishes out of my leftovers and, of course, plenty of sandwiches. I also freeze some for future use. One day, I was going through my freezer in an attempt to make more room and found my turkey. It was still cold and wintry and soup sounded like a good plan. I proceeded to my pantry and found the following: garlic, onion, boxed chicken broth, and sweet potatoes. From the fridge: baby kale and carrots. I figured I had enough of what I needed to create the perfect, nourishing, one-pot meal. I was right. I enjoyed the soup so much, that I actually roasted a turkey breast at another point in the spring just to make this soup. The flavors melded together so well. I didn’t feel like it needed any seasoning, however, my husband added salt (big surprise). It also provided a great dose of nutrition: protein, fiber, vitamin A, and vitamin C. I didn’t really measure things when I made this, so this is a rough estimate, use your judgement and add or subtract as you wish. If you want to throw in any other veggies, feel free!

Ingredients:

  • 2 tbsp. Olive Oil
  • 1 medium onion, diced
  • 1-2 cloves garlic, minced
  • 2 carrots, diced
  • 3-5 handfuls of baby kale (add what you would like)
  • 2-3 sweet potatoes, cut into 1 inch pieces
  • 1- 32 ounce carton of chicken broth (or homemade)
  • 2 cups of water
  • 2.5- 3 cups of leftover roasted turkey

Directions:

Heat oil in a soup pot over medium heat, add onion, garlic and carrots and saute until the onions are translucent. Add potatoes, broth, and water. Bring to a boil, then reduce to a simmer. Add turkey and let cook until potatoes are tender. Add in baby kale, let cook (this won’t take long), and you are ready to serve. Add salt and pepper to taste or even fresh grated parmesan cheese.

Enjoy your holiday season! In health, Angela

 

 

 


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