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Winter 2018

Slightly Healthy Holiday Meals

Orange, Kale Brussels Sprout Salad This warm and fruity kale salad makes a perfect side dish or main dish.

Ingredients Kale or Spinach Brussels Sprouts Red Cabbage, Shredded Butternut Squash Olive Oil Pomegranate Arils Navel Orange Sliced Almonds, Toasted (optional) Sea Salt & Black Pepper

1 Bunch 10-12 2 Cups 1 ½ Tablespoon 1 Cup 1 Large ½ Cup To Taste

Serves 6 -8

Dressing

Ingredients Olive Oil Balsamic Vinegar Lemon Juice Orange Juice

Preparation 1. Add all dressing ingredients to a blender or jar, and mix together well. 2. De-stem kale, and then very thinly slice. Add to a salad bowl. 3. Use a food processor or knife to thinly slice Brussels sprouts, and add to the kale. 4. Pour dressing over kale and Brussels sprouts, and stir in to completely coat; cover salad and allow to soak for 4-5 hours, or overnight. 5. Preheat oven to 450 degrees F. 6. Peel butternut squash, cut into quarters lengthwise, and then thinly slice squash. Add to a baking sheet, drizzle with olive oil, and lightly season with sea salt and black pepper if desired. 7. Roast squash for 25 minutes. 8. Prepare pomegranate by removing arils 9. Prepare orange by slicing skin and pith off around the orange, then cutting out segments. 10. Thinly slice red cabbage. 11. When ready to serve salad, toss red cabbage into kale mixture, then top salad with warm squash, pomegranate, oranges, and nuts (optional).

¼ Cup ¼ Cup 3 Tablespoons 3 Tablespoons

Mustard &Lemon Glazed Pork with Roasted Vegetables Serves 6

Ingredients Dijon Mustard Whole Grain Mustard Finely Grated Zest of Lemon Chopped Thyme Unsalted Butter, Softened Boneless Pork Loin Roast, Trimmed of All Fat Carrots, Peeled Large Shallots, Peeled Small Red Potatoes Garlic Cloves, Unpeeled Crushed Red Pepper Chicken Stock or Low-Sodium Broth Extra-Virgin Olive Oil Sherry Vinegar Dry White Wine Salt and freshly ground pepper

¼ Cup ¼ Cup 1 1 Tablespoon 1 Tablespoon 1 3-Pound 1 Pound 16 1 Pound 12 1/4 Teaspoon 2 ¼ Cups 2 Tablespoons 1 Tablespoon ½Cup To Taste

Preparation 1. In a small bowl, whisk the Dijon and whole-grain mustards with the grated lemon zest, thyme and butter. Set 2 tablespoons of the mustard mixture aside. Season the pork with salt and pepper and spread rest of mustard mixture all over it. Let stand at room temperature for 2 hours or refrigerate overnight. 2. Preheat oven to 350°F. In medium saucepan, boil salted water, and blanch carrots for 2 minutes; add red potatoes if desired. Using a slotted spoon, transfer carrots and potatoes to a bowl. Add shallots to saucepan and cook for 4 minutes. Drain and halve shallots lengthwise and add to carrots/potatoes. Add the wine, garlic, crushed red pepper, 1/4 cup of stock and 1 tablespoon of the olive oil to the vegetables and toss well. Spread vegetables around edge of a shallow roasting pan, setting shallots cut sides down. Leave enough room in the center for pork. 3. In a large nonstick skillet, heat remaining 1 tablespoon of olive oil. Add pork loin and cook over moderately high heat until browned on 2 sides, about 6 minutes total. Nestle pork in vegetables and roast for about 45 minutes. Turn pan 180 degrees, add 1/2 cup of stock and roast for about 20 minutes longer, until an instant-read thermometer inserted into thickest part of meat registers 140°F. 4. Transfer pork to a board. Roast vegetables on bottom shelf for 15 minutes longer, until very tender; transfer to a bowl and keep warm. Set roasting pan over moderately high heat, add remaining 1/2 cup of stock and simmer for about 1 minute, scraping up the browned bits. Add vinegar and bring to a simmer. Turn off heat, whisk in reserved 2 tablespoons of mustard and season with salt and pepper. Slice the pork and serve with the vegetables and sauce.

Garlic Couscous Stuffed Peppers Serves 8

Ingredients Canola Cooking Spray Grape Tomatoes, Halved Extra Virgin Olive Oil, Divided Bell Peppers, Cut in Half Lengthwise & Seeded Roasted Garlic Couscous mix Large Pitted Ripe Olives, Drained Feta Crumbles Chopped Parsley Baby Arugula Water Salt (optional) Ground Black Pepper

− 2 Cups 3 ½ Teaspoons 8 5.8 Ounces 6 Ounces 4 Ounces 2 Tablespoons 3 Cups 1 ¼ Cups To Taste To Taste

Preparation 1. Preheat oven to 400°. Coat a baking pan with cooking spray 2. In a small bowl, combine tomatoes with 1½ teaspoons olive oil. Sprinkle with salt and pepper, and place on half of baking pan. 3. Coat bell peppers with canola cooking spray on each side. Place skin side up on the other half of baking pan, and Bake for 20 minutes. Remove from oven. 4. In medium saucepan, combine water, remaining 2 teaspoons olive oil and couscous ½ of seasoning packet. Bring to a boil, add couscous. Stir and cover, remove from heat. Let sit for 5 minutes. 5. Uncover. Add roasted tomatoes, olives, feta and parsley. Toss until well combined. 6. Spoon couscous mixture evenly into the bell peppers. Bake for 5 minutes. Remove, plate and serve with arugula.

Citrus and Shaved Fennel Salad with Blood Orange Vinaigrette Ingredients Blood oranges, one segmented and one for juice Grapefruit, segmented Navel orange, segmented Fresh fennel, shaved on a mandolin or cut finely with knife Red radish, shaved on a mandolin or cut finely with knife Leaves fresh, Italian parsley Vegetable oil Champagne or other vinegar (if needed) Blood orange juice (from the whole blood orange and heart of segmented orange) Salt and white pepper, to taste

Serves 6 -8

2 1 1 1 Head 1 1 Dozen ¼ Cup − 6 Tablespoons

Preparation May be done the morning of: Segment citrus by first removing rind. Follow outer seams of flesh with a sharp knife cutting toward center, to remove nice, whole segments. Reserve connective pith of blood orange to squeeze for juice for vinaigrette. Whisk together, blood orange juice, half of vegetable oil, and a pinch of salt and white pepper. If vinaigrette tastes flat, add more vinegar (1-2 teaspoons) or juice from citrus. If vinaigrette tastes too sharp, add a touch more oil. To serve: Toss shaved fennel and radish, parsley, some of vinaigrette (you can always add more but not take it away), and pinch of salt and white pepper. Taste for seasoning; it should have bright flavor and some pleasing crunch. Center salad on plate and arrange segments how you wish (some on top of the salad, some around it on the plate.) Enjoy.

Vegetarian Chopped Liver

A tongue-in-cheek title for a vegetarian spread with an umami flavor profile. Ingredients Minced white onion Vegetable oil Green pea, drained and rinsed Toasted walnuts Hard-boiled eggs Kosher salt and black pepper to taste

1 ½ Pounds ¼ Cup 1 15-Ounce Can 1 Cup 8 Each ½ to 1 Teaspoon Each

Preparation Place all ingredients in a food processor and blend until smooth. Store in the refrigerator and allow to temper a bit before serving. Serve with crackers or vegetables.

String Beans with Toasted Slivered Almonds and Lemon Serves 6 -8

Ingredients String beans, topped and tailed Olive oil Garlic cloves, minced Unsalted roasted slivered almonds Finely grated zest and juice Kosher salt (optional)

2 Pounds ¼ Cup 3 ¼ Cup 2 Lemons

Preparation 1. Bring a large pot of water to a boil. Add beans and cook, stirring until bright green and just tender, about 2 minutes; drain and set aside. 2. Add olive oil to a large skillet and set over medium heat. 3. Add garlic and almonds and cook , stirring until garlic begins to sizzle, about 30 seconds 4. Add half of green beans and combine with garlicky olive oil and almonds 5. Add remaining green beans, season with a touch of salt, stir. Cook until the beans are warmed through, about 1 minute. 6. Stir in lemon zest and juice and transfer beans to a serving platter. Scrape almonds from skillet and sprinkle over top. Serve warm or at room temperature

Roasted Root Vegetables Serves 4

Ingredients Pears, halved and cored Sweet potato, peeled and large dice Rutabaga, peeled and large dice Red beets, peeled and large dice (wear gloves) Fingerling potatoes, halved lengthwise As needed, vegetable or chicken stock As needed, vegetable oil and whole unsalted butter As needed; parsley, chives, thyme

2 Each ½ Pound ½ Pound ½ Pound ½ Pound

Preparation May be done the day before: Preheat oven to 375F. Season pears with salt and black pepper and brown cut side over medium-high heat in a sauté pan on stove top. Finish cooking in oven until soft but not mushy. Separately, toss and season root vegetables and separately cook in the oven until slightly browned and cooked through. To serve: Heat all vegetables and pear on stove top with a splash of stock (chicken or vegetable) and a bit of whole butter; essentially you are reducing stock and butter to help glaze vegetable. If you over-reduce stock the stock and butter will “break” and look greasy, but you can always add just a touch more stock to bring back that glossy appearance. Check for seasoning, finish with herbs of your choice, and serve hot.

Maple, Apple, and Date Fruit Crisp Serves 6 -8

Ingredients All-purpose flour Cinnamon Nutmeg Sliced, peeled cooking apples (6 medium) Snipped pitted whole dates Maple syrup Whole grain cereal flakes with multigrain clusters and crunchy pecans Butter or margarine, melted Vanilla low-fat yogurt (optional)

1 Tablespoon ½ Teaspoon ¼ teaspoon 6 Cups ½ Cup ¼ Cup ¾ Cup 1 ½ Tablespoons

Preparation 1. Preheat oven to 375 degrees F. In a large bowl stir together flour and spices. Add apples and dates; toss gently to coat. Drizzle with maple syrup; toss gently to coat. Transfer to an ungreased 2-quart square baking dish. 2. In a small bowl toss together cereal and melted butter or margarine. Sprinkle over apple mixture. Bake, uncovered, for 35 to 40 minutes or until apples are tender. If necessary to prevent overbrowning, cover top loosely with foil for last 10 to 15 minutes of baking. Serve warm. If desired, serve with yogurt.

Slightly Healthy Holiday Meals