Recipe Spotlight: Roasted Winter Squash Soup

Ingredients

2 acorn squash
2 garlic cloves
3 sprigs fresh thyme
1 tablespoon of olive oil
2 small raw onions
1/2 cup white wine
8 cups low sodium vegetable broth
1/4 tsp. bay leaf, crumbled
Pepper
1/3 cup cider vinegar

Directions

Preheat oven to 350 degrees. Cut squash in half, remove seeds and roast cut side down with garlic and thyme inside. Roast squash for about 60 minutes or until soft.

Scoop out flesh and set aside, along with the garlic and thyme. Add olive oil to a pan set over medium-high heat; add onions and roasted garlic and sauté until soft. Add scooped squash to pan and stir, then add wine to deglaze. Reduce heat slightly and add broth and bay leaf, then simmer for 10 minutes.

Remove bay leaf and purée in a food processor; season with pepper and cider vinegar to taste. Serve immediately.

Serves four. Each serving contains about 220 calories, 7 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 280 mg sodium, 34 g carbohydrates, 6 g fiber, 6 g sugar, and 2 g protein.

Recipe Spotlight: Grilled Stuffed Jalapeño

Julie Fortenberry, RD, LDN

Healthy tailgate food exists, and this recipe proves it. It’s that time of year where we make our plans based around the Saints Football schedule. This recipe is perfect for cheering on the Saints.

Grilled Stuffed Jalapeño

Ingredients

  • 4 center-cut bacon slices
  • 8 ounces cream cheese, softened (about 1 cup)
  • 1 ounce extra-sharp cheddar cheese, shredded (about 1/4 cup)
  • 1/4 cup minced green onions
  • 1 teaspoon fresh lime juice
  • 1/4 teaspoon kosher salt
  • 1 small garlic clove, minced
  • 14 jalapeño peppers, halved lengthwise and seeded Cooking spray
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons chopped seeded tomato

Directions

Step 1

Preheat grill to medium-high heat.

Step 2

Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan; drain on paper towels. Crumble bacon. Combine crumbled bacon, cheeses, and next 4 ingredients (through garlic) in a bowl, stirring well to combine. Divide cheese mixture evenly to fill the pepper halves. Place peppers, cheese sides up, on grill rack coated with cooking spray. Cover and grill peppers 8 minutes or until bottoms of peppers are charred and cheese mixture is lightly browned. Place peppers on a serving platter. Sprinkle with cilantro and tomato.

Bonus Tip

If making these poppers for a party, you can stuff the peppers, cover, and chill. Then grill just before your guests arrive.

Julie Fortenberry is a registered dietitian at Touro Infirmary. She obtained a Bachelor of Science degree in Nutrition and Dietetics from the University of Southern Mississippi. Julie believes that lifestyle changes and wholesome nutrition are obtainable, and brings real-life understanding to wellness and nutritional counseling.

Healthy Swaps in the Kitchen

Sarah Newton, MS, RD, LDN

By making a few small changes in the kitchen, you can transform a few of your favorite dishes into lighter, healthier options. If you are looking for ways to enjoy your favorite dish without the extra calories and fat, then you will love these easy swaps that yield great results.

SWAP THIS FOR THAT

Mayonnaise Greek Yogurt
Sour Cream Greek Yogurt
White Rice Quinoa or Farro
Spaghetti Noodles Spaghetti Squash or Spiraled Zucchini
Ground Beef Burgers Portobello Mushrooms or Black Bean Burgers
Deep Fried Buffalo Chicken Wings Broiled Naked Chicken Wings with sauce for dipping
Regular Pizza Dough Cauliflower Pizza Crust or Whole Wheat Pizza Crust
Deep Fried French Fries Baked Sweet Potato Fries or Baked Parmesan Zucchini Fries
Potato Chips Thinly Sliced Baked Potato ‘chips’ or Baked Kale Chips
Ground Beef Tacos Sweet Potato + Black Bean Tacos
Ground Beef Tacos Grilled Fish Tacos
Store bought microwave Popcorn Pop your own using the stove or paper bag + oil in the microwave
Granola Oatmeal or Raw Nuts/Seeds
Vegetable Oil Olive or Canola Oil
Tonic Water or Soda Water + Cucumber + Mint

Here are a few healthy swap recipes!

 

 

CHICKEN SALAD WITH GREEK YOGURT
Ingredients Directions
·         3 Cups Shredded Chicken

·         1 Cup Plain Greek Yogurt

·         1 Tbsp Mayonnaise (optional)

·         1 tsp Mustard

·         ¼ Cup of Dried Cranberries or Raisins

·         2 tsp of lemon juice

·         1 Tbsp Black Pepper

·         1 tsp of garlic powder

·         Dash of cayenne (optional)

 

·         Preheat oven to 350° F.

·         Bake 3 large chicken breasts for 15-20 minutes or until chicken reaches internal temperature of 165° F

·         Mix together Greek Yogurt, Mayonnaise, Mustard, Cranberries, Lemon Juice, Seasonings

·         Remove chicken from oven, shred

·         Mix chicken with other ingredients

·         Serve with Carrots, Celery, Cucumbers, Peppers or on Whole Wheat Sliders.

Tip: can use same variation for tuna fish

 

SWEET POTATO + BLACK BEAN TACOS
Ingredients Directions
·         1 large Onion, chopped

·         1 Jalapeno, seeds removed, diced

·         2 Cloves Garlic, minced

·         1 to 2 Sweet Potatoes, skin removed and cubed

·         1 can of low sodium Black Beans, drained & rinsed

·         Olive Oil

·         1 tsp Chili Powder

·         1 tsp Garlic Powder

·         ¼ tsp Salt

·         ½ tsp Cumin

·         Greek Yogurt

·         Cilantro

·         8 Whole Wheat Tortillas

·         On the stove top cook olive oil, onions, garlic and jalapeños until soft, remove and transfer to bowl.

·         Using the same skillet, add olive oil , cubed sweet potatoes and dry seasoning, cook until tender, 20 minutes

·         Add rinsed black beans to skillet and cook for additional 5 minutes

·         Warm tortillas in the microwave or over open flame on the stove

·         Assemble tacos with Onion mixture + Sweet Potato Skillet Mixture and top with Greek Yogurt and Cilantro

 

Recipe from: https://www.thevintageforkblog.com/

 

BUFFALO CHICKEN DIP
Ingredients Directions
·         3 Cups of shredded cooked chicken

·         ¼ cup cream cheese (reduced fat-optional)

·         1 cup of plain Greek yogurt

·         ½ cup of shredded Mozzarella Cheese

·         1/4th to ½ Cup of Hot Sauce (your choice)

·         ¼ Cup of crumbled blue cheese

·         Seasoning: 2 tsp dried parsley, 2 tsp dried dill week, 2 tsp garlic powder, 2 tsp onion powder 2 tsp black pepper.

 

·         Preheat oven to 350° F.

·         Bake 3 large chicken breasts from 15-20 minutes or until chicken reaches internal temperature of 165° F

·         Mix together Cream Cheese, Greek Yogurt, Mozzarella Cheese, Hot Sauce, and Dry Seasoning.

·         Remove chicken from oven, leaving oven on. Shred chicken.

·         Transfer cream mixture + shredded chicken to baking dish.

·         Bake at 350° F for 15-20 minutes, until all cheese is melted together.

·         Remove from oven, top with blue cheese crumbles.

·         Serve with Carrots, Celery, Cucumbers, Peppers or on Whole Wheat Sliders.

 

Click here for more information about Touro Infirmary’s Clinical Nutrition Services.

Join Touro for Switch it Up! Healthy Swaps in the Kitchen

Join Dietitian Sarah Newton to learn how to use whole foods to create a delicious, healthy meal for you and your family. Also, learn how to make healthy game day meals.

Located in Touro’s Foucher Room on the 2nd Floor of the hospital.

Thursday, August 9
12pm to 1pm
Foucher Room

Registration is required.

>> CLICK HERE to register online, or call 504-897-8500.

Sarah Newton, MS, RD, LDN is a clinical dietitian with an advanced degree in nutrition providing medical nutrition therapy for both inpatients and outpatients at Touro. She graduated from Louisiana State University and furthered her education with a Master’s of Science and internship from University of Southern Mississippi.

Recipe Spotlight: Cauliflower Potato Salad

Julie Fortenberry, RD, LDN

Cauliflower is making its big comeback this year, and people are sneaking it into everything. It is a great way to add in fiber. It also makes a nutritious, low carb addition to your potato salad.

Cauliflower Potato Salad

Ingredients

    • 1½ pounds small new red and/or purple potatoes, halved or quartered
    • 4 cups small Cauliflower florets
    • 1/2 cup light mayonnaise
    • 1 tablespoon whole-grain mustard
    • 2 teaspoons prepared horseradish
    • 2 teaspoons red-wine vinegar
    • 1/4 teaspoon salt
    • 1/4 teaspoon ground pepper, plus more for garnish
    • 1 cup chopped red bell pepper
    • ½ cup sliced green onions

Steps

Place potatoes in a 6-qt. pot with water to cover. Bring to a boil and cook for 6 minutes. Add cauliflower; cook until the vegetables are tender, about 4 minutes more. Drain, rinse with cold water to cool and drain again.

Combine mayonnaise, mustard, horseradish, vinegar, salt and pepper in a very large bowl. Add the cooked vegetables, bell pepper and green onions and toss to coat. Top with freshly ground black pepper, if desired. Serve chilled.

Julie Fortenberry is a registered dietitian at Touro Infirmary. She obtained a Bachelor of Science degree in Nutrition and Dietetics from the University of Southern Mississippi. Julie believes that lifestyle changes and wholesome nutrition are obtainable, and brings real-life understanding to wellness and nutritional counseling.

Recipe Spotlight: Summer Cucumber Salad

Julie Fortenberry, RD, LDN

This is a great salad to prepare in advance to have a quick meal when you return home from work or a day relaxing by the pool.

Ingredients

  • 1 pound boneless skinless chicken tenders (or chicken breast sliced ½ inch thick)
  • 1-1 ½ tablespoon olive oil to grease the pan

For Marinade/Dressing

  • 2 ½ tablespoons olive oil
  • 1 ½ tablespoons water
  • 4 tablespoons fresh lemon juice (2 small lemons)
  • 1 tablespoon balsamic vinegar
  • ½ teaspoon garlic powder
  • 2 teaspoons dried parsley
  • 2 teaspoons dried basil
  • Salt and pepper to taste

For salad

  • 1 large avocado-diced
  • 1 cucumber -diced
  • about 1 ½-2 cups cherry tomatoes-halved
  • 1 small-medium red onion- sliced
  • 2 tablespoons crumbled feta cheese- to sprinkle on top if desired

Instructions

  1. First, in a medium bowl combine all ingredients for marinade/dressing and stir well.
  2. Reserve half of the mixture for later use as salad dressing (cover and store in the fridge).
  3. Now, place chicken tenders in remaining mixture and flip the chicken to coat well, then, cover the bowl and place in the fridge to marinate for at least 15-20 minutes.
  4. Grease grilling pan with olive oil, heat over medium high heat and grill the chicken a few minutes on each side until golden brown and cooked completely. Cool for a few minutes, then chop the chicken in bite size pieces.

In a large bowl combine diced avocado, cucumber, sliced cherry tomatoes, red onion and chopped chicken, pour reserved dressing over the salad ingredients, stir well and serve cold.

Julie Fortenberry is a registered dietitian at Touro Infirmary. She obtained a Bachelor of Science degree in Nutrition and Dietetics from the University of Southern Mississippi. Julie believes that lifestyle changes and wholesome nutrition are obtainable, and brings real-life understanding to wellness and nutritional counseling.

Recipe Spotlight: Mediterranean Chicken and Bulgur Skillet

Julie Fortenberry, RD, LDN

This age-old eating habit is deeply rooted in the coastal cuisines of Mediterranean countries such as Greece, Spain, Italy, France, and northern Africa. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases. Numerous studies have shown that the Mediterranean diet can cause weight loss, prevent heart attacks, strokes, type 2 diabetes and premature death.

Exactly which foods belong in the Mediterranean diet is controversial, partly because there is such variety between the different countries. Here are the basics:

  • Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
  • Eat in moderation: Poultry, eggs, cheese and yogurt.
  • Eat only rarely: Red meat
  • Don’t eat: Sugar-sweetened beverages, processed meat, added sugar, refined grains, refined oils and other highly processed foods.

A perfect plate reflecting the Mediterranean diet is nutritionally balanced, diverse, and full of color, flavor, and texture.

Mediterranean Chicken and Bulgur Skillet

Ingredients

  • 4 (6-oz.) skinless, boneless chicken breasts
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 1 cup thinly sliced red onion
  • 1 tablespoon thinly sliced garlic1
  • 1/2 cup uncooked bulgur
  • 2 teaspoons chopped fresh or 1/2 tsp. dried oregano
  • 4 cups chopped fresh kale (about 2 1/2 oz.)
  • 1/2 cup thinly sliced bottled roasted red bell peppers
  • 1 cup unsalted chicken stock
  • 2 ounces feta cheese, crumbled (about 1/2 cup)
  • 1 tablespoon coarsely chopped fresh dill

How to Make It

  1. Preheat oven to 400°F.
  2. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Heat 1 1/2 teaspoons oil in a 10-inch cast-iron or other ovenproof skillet over medium-high. Add chicken to pan; cook until browned on both sides, about 3 minutes per side. Transfer chicken to a plate.
  3. Add remaining oil to pan. Add onion and garlic; cook, stirring occasionally, until lightly browned, about 5 minutes. Add bulgur and oregano; cook, stirring often, until fragrant and toasted, about 2 minutes. Add kale and bell peppers; cook, stirring constantly, until kale begins to wilt, about 2 minutes. Add stock and remaining 1/4 teaspoon each salt and black pepper; bring to a boil. Remove from heat.
  4. Nestle chicken into bulgur mixture; place skillet in oven. Bake at 400°F until a meat thermometer inserted in thickest portion of chicken registers 165°F, 12 to 15 minutes. Remove from oven. Sprinkle with feta. Let stand 5 minutes. Sprinkle with dill, and serve immediately.

Cooking Light Magazine

Julie Fortenberry is a registered dietitian at Touro Infirmary. She obtained a Bachelor of Science degree in Nutrition and Dietetics from the University of Southern Mississippi. Julie believes that lifestyle changes and wholesome nutrition are obtainable, and brings real-life understanding to wellness and nutritional counseling.

Recipe Spotlight: Mediterranean Diced Salad

INGREDIENTS

1 19-ounce can chickpeas
1 red pepper
1 cucumber
2 stalks celery
1 cup halved grape
tomatoes
1 large lemon, juiced (about
¼ cup)
1 tbsp. white vinegar
2 tbsp. olive oil
½ cup chopped fresh
parsley

DIRECTIONS

1 Drain and rinse chickpeas and put in a large mixing bowl.
2 Core red pepper and dice into half-inch squares. Add to bowl. Peel and chop cucumber; slice celery lengthwise and chop. Add to bowl. Add halved grape tomatoes.
3 In a measuring cup or small bowl, whisk lemon juice, vinegar, and olive oil. Pour over salad ingredients.
4 Toss well to coat all ingredients. Add parsley and mix again. Refrigerate until ready to serve. Season to taste.

PER SERVING

Serves six.
Each serving is about one cup and provides:
142 calories, 6 g total fat,
0 mg cholesterol, 208 mg
sodium, 18 g carbohydrates,
5 g fiber, 6 g sugar and
4 g protein.

Mediterranean Diet 101: Living Well Seminar

Join Diabetes Dietitian Laurie Murphy to learn the basics of the Mediterranean diet, which includes what foods to eat and avoid. Also, learn the health benefits of the diet both physically and mentally.

Thursday, April 19
12pm to 1pm
Foucher Room

Click here to register or call 897-8500.

Recipe for a Heart Healthy Diet

Liz Cabrera, RD, CSO, LDN, CNSC

February is American Heart Month – a time to show yourself some love. By modifying your lifestyle, you can lower your risk for heart disease.

You do not need to start with big changes. Studies show that a meal plan rich in fruits and vegetables is a great start. Whole grains is associated with nearly 20% lower risk of cardiovascular disease versus those who practiced none of these healthy behaviors.

Spaghetti Squash Lasagna with Spinach

Ingredients

  • 2 small spaghetti squash (about 1 1/2 pounds each)
  • 2 teaspoons olive oil
  • 4 garlic cloves, thinly sliced
  • 1 (8-ounce) package fresh baby spinach
  • 1/2 cup part-skim ricotta cheese
  • 1/8 teaspoon kosher salt
  • 2 ounces shredded part-skim mozzarella cheese (about 1/2 cup), divided
  • 8 ounces 93% lean ground turkey
  • 1 1/2 cups lower-sodium marinara sauce (such as Dell’Amore)
  • 1 ounce Parmesan cheese, grated (about 1/4 cup)
Directions
  1. Preheat oven to 350°.
  2. Cut each squash in half lengthwise. Scoop out seeds; discard. Place squash halves, cut sides up, on a baking sheet. Bake at 350° for 50 minutes. Let stand 10 minutes. Scrape inside of squash with a fork to remove spaghetti-like strands. Place strands on a clean dish towel; squeeze until barely moist.
  3. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add garlic; cook 30 seconds. Add spinach; cook 1 minute or until spinach wilts. Remove from heat. Combine spinach mixture, squash strands, ricotta cheese, salt, and half of mozzarella cheese in a medium bowl.
  4. Return skillet to medium-high heat. Add turkey to pan; cook 4 minutes or until browned, stirring to crumble. Add marinara sauce; cover, reduce heat to medium, and simmer 4 minutes. Remove from heat.
  5. Increase oven temperature to 425°.
  6. Spoon sauce evenly into the bottom of each squash half. Top evenly with squash mixture. Sprinkle evenly with remaining mozzarella cheese and Parmesan cheese. Bake at 425° for 20 minutes.
  7. Preheat broiler to high (keep squash in oven). Broil squash 1 to 2 minutes or until cheese is golden brown and bubbly. Remove from oven; let stand 10 minutes.

Cooking Light

Click here for more heart healthy recipes.

Liz Cabrera, RD, CSO, LDN, CNSC, is the Lead Clinical Dietician for Touro Infirmary with over 25 years experience. Liz has advanced education and extensive experience in nutrition for a broad range of health conditions for which she provides nutrition support. Liz provides comprehensive nutrition care for inpatient and outpatient departments at Touro. In addition, Liz leads monthly healthy lifestyles community seminars and a nutrition after cancer cooking class.

Stuffed Cabbage Soup

Cabbage is believed to attract financial success for the year. This Stuffed Cabbage Soup is a warm and simple comfort food that will help bring in the New Year.

Ingredients

  • 1/2 lb. ground round
  • 1 tsp. olive oil
  • 1-1/2 cups sliced onion
  • 3 garlic cloves, crushed
  • 2 cups shredded cabbage
  • 28-oz. can petite diced tomatoes, low sodium
  • 14-oz. can low-sodium beef broth
  • 3 cups water
  • 2 tbsp. parsley
  • 3 cups cooked brown rice or other grain, such as barley or millet

Directions

Brown meat in soup pot. Drain fat if necessary. Add olive oil, then onions and garlic and sauté briefly. Add shredded cabbage and continue stirring. Add tomatoes, beef broth, and water. Bring to boil. Reduce heat and let cook for about 10 minutes on simmer. Sprinkle in parsley.

To serve, put half a cup of cooked brown rice or other grain of your choice (barley, millet, quinoa) into a large bowl. Ladle stuffed cabbage soup over grain. Serve.

Healthy Swap: Butternut Soup

Julie Fortenberry, RD, LDN

This recipe is super creamy (yet cream-less) and full of delicious, seasonal butternut flavor.

INGREDIENTS

  • 1 large butternut squash, halved vertically and seeded
  • 1 tablespoon olive oil, plus more for drizzling
  • ½ cup chopped shallot
  • 1 teaspoon salt
  • 4 garlic cloves, pressed or minced
  • 1 teaspoon maple syrup
  • ⅛ teaspoon ground nutmeg
  • Freshly ground black pepper, to taste
  • Up to 4 cups (32 ounces) vegetable broth
  • 2 tablespoons butter

INSTRUCTIONS

  1. Preheat the oven to 425 degrees and line a rimmed baking sheet with parchment paper. Place the butternut squash on the pan and drizzle each half with a little olive oil. Rub the oil over the inside of the squash and sprinkle it with salt and pepper.
  2. Turn the squash face down and roast until it is tender and completely cooked through, about 45 to 50 minutes. Set the squash aside to cool. Then use a large spoon to scoop the butternut squash flesh into a bowl and discard the tough skin.
  3. Meanwhile, in a skillet, warm 1 tablespoon olive oil over medium heat until shimmering. Add the chopped shallot and 1 teaspoon salt. Cook, stirring often, until the shallot has softened and is starting to turn golden on the edges. Add the garlic and cook until fragrant, stirring frequently.
  4. Transfer the cooked shallot and garlic to your blender. Add the reserved butternut, maple syrup, nutmeg and a few twists of freshly ground black pepper. Pour in 3 cups vegetable broth and blend.
  5. Add 2 tablespoons butter or olive oil, to taste, and blend well. Taste and blend in more salt and pepper, if necessary.
  6. Serve warm or freeze this soup for up to 3 months.

Julie Fortenberry is a registered dietitian at Touro Infirmary. She obtained a Bachelor of Science degree in Nutrition and Dietetics from the University of Southern Mississippi. Julie believes that lifestyle changes and wholesome nutrition are obtainable, and brings real-life understanding to wellness and nutritional counseling.