by Guest | Dec 29, 2021 | Recipes
Prep Time: 5 minutes
Ingredients:
- Nonstick cooking spray
- 1 can (15.5 ounce) garbanzo beans (rinsed, drained, and dried well)
- 2 tbsp olive oil (divided)
- 1 tsp ground cinnamon
- 1 tsp cumin
- ¼ tsp chili powder
- ¼ tsp salt (optional)
- 1 ½ tbsp Splenda brown sugar blend
Directions:
- Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
- In a medium bowl mix together garbanzo beans, 1 Tbsp. olive oil, cinnamon, cumin, chili powder and salt.
- Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
- Remove from oven and place hot beans in a medium bowl. Add 1 Tbsp. olive oil and Splenda brown sugar blend. Mix well.
- Pour beans on parchment paper and allow to cool for 20 minutes.
Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. Photo Credit: Photography by Terry Doran; Food Styling by Skyler Myers; Styled by Stacey Heston. https://www.diabetesfoodhub.org/recipes/roasted-and-spiced-chickpeas.html
by Guest | Dec 21, 2021 | Eat Well, Recipes
Commonly made with a mouthwatering selection of cured meats, cheeses, olives, dried fruits, nuts and spreads of every kind, charcuterie boards are a very popular treat. But can they be “healthy?” Absolutely! Here is a step-by-step guide to crafting a holiday charcuterie board with a variety of nutrient-dense foods and a manageable amount of calories and salt. And it doesn’t have to break your wallet!
The Breakdown of a Board:
The Platter & Dishes
You can use anything from a cutting board to a baking sheet tray, the important part is how you are going to fill it. This is where all those old jars you’ve saved over the years really shine, pick a few smaller ones to display pickles, olives, or soft cheeses and jams for dipping. A matching set looks great, but the eclectic aesthetic of mismatched glassware can create a unique character.
The Cheese
Cheese is packed with protein, calcium, and vitamins A and B12. Choose cheeses that suit your price and taste. Cheeses with distinct flavors pair well with the other elements of the board. For example: sharp cheddar and fig jam. Pick firm cheese and soft cheeses for several texture options. Make sure each of the cheeses has its own personality such as a mild cheddar, a bold Manchego, a sweet brie, and tangy goat cheese. The Oregon Cheese Guild is a wonderful resource for locally produced options (https://oregoncheeseguild.org/).
Note:
- Precut cheese if you’re about to serve your board and want to avoid having your guests handle the cheese.
- Foods on your board should not be left sitting out for more than two hours to preserve quality and safety.
- Store your leftover cheese in parchment paper in the fridge to maintain its flavor and prevent spoilage.
The Produce
Including fresh or frozen vegetables (thawed) and seasonal, canned and dried fruits boosts the “healthy” rating for your board by adding all the nutrition vegetables and fruit provide — antioxidants, vitamins and fiber — and not excess salt and calories. To really nail down the holiday theme, present seasonal items with bold colors and flavors like radishes and persimmons. If this season has your budget cut short, grocers of all sizes in the region encourage SNAP participants to shop with them. Food Roots is a great source of healthy and affordable options. They accept SNAP and run the Double Up Food Bucks program so you can buy local options at a two for one price (https://www.foodrootsnw.org/).
The Meats
Charcuterie, or cured meat, is traditionally the backbone of a board. Favorites include a savory salami to complement any cheddar, a peppered option for a taste adventure, and a soft and mild choice like prosciutto to pair with fruits and jams. Cured meats need a little caution, however, due to sodium and preservatives. Consider these flavors to be the support team for the other foods on your board rather than the stars of the show. Another healthy choice is local favorites like smoked salmon and canned tuna.
The Crackers
Look for strong crackers that can withstand spreading and stacking without crumbling in your guests’ hands as they build their bites. Keeping it simple and classic will help to highlight the flavors of the fruits and cheese. Consider whole grain options to boost fiber. Thinly sliced baguettes are a good choice for spreading soft cheeses and pairing with sliced fruit and meats.
The Dips
Dips are the glue that unite the elements. Hummus is a tasty protein choice and just a small spoon of mustard will brighten up any vegetable. Here’s a cranberry salsa recipe using fresh cranberries:
AUTHOR: Erin Washbon, OHSU Dietetic Intern
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Dec 15, 2021 | Recipes
Prep Time: 20 minutes
Cook Time: 30-40 minutes
Ingredients
- 1 Tablespoon vegetable oil
- 1 cup diced onion
- 2 cloves garlic, chopped or 1/2 teaspoon garlic powder
- 3⁄4 cup chopped carrot
- 2 stalks celery, chopped
- 2 cups bite-sized cubed sweet potato, white potato or winter squash
- 4 to 5 cups low-sodium vegetable broth
- 3⁄4 cup corn, fresh, frozen or canned (drained and rinsed)
- 1 can (16 ounces) pink salmon, drained (mash bones and skin)
- 1⁄2 teaspoon pepper
- 3⁄4 teaspoon dried dill
- 1 teaspoon lemon juice
- 2 to 3 cups cooked wild rice or wild rice mix, heated
- chopped parsley (optional)
- lemon slices (optional)
Directions
- Wash hands with soap and water.
- In a saucepan over medium heat, cook the onion in oil for 2 to 3 minutes. Add the garlic, carrots and celery and cook until the vegetables are soft.
- Add the potato and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 to 15 minutes until the potato is tender.
- Add the corn, salmon, pepper, dill and lemon juice. Return to simmer until heated through.
- Place ¼ to 1/3 cup cooked wild rice in the bottom of a bowl and ladle stew over the rice. Top with chopped parsley and lemon slice, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- Serve stew over other cooked whole grains such as brown rice or quinoa.
- Try other fresh or dried herbs, such as basil, oregano, sage or rosemary.
- Including the bones and skin of the salmon adds calcium and healthy oil (omega-3 fatty acids) to the stew.
Thanks to the Food Hero Indigenous Peoples work group for this recipe.
Photo & Recipe Source: https://www.foodhero.org/recipes/wild-rice-salmon-stew
by Guest | Dec 8, 2021 | Recipes
Prep Time: 5 minutes
Cook Time: 30 minutes
Ingredients
- 1 cup tomato pasta sauce
- 1 pound chicken breast cut or pounded into 1/2-inch thick slices
- ¼ teaspoon each salt and pepper
- 1 package frozen spinach, thawed and drained or 4 cups fresh spinach leaves
- ¾ cup shredded mozzarella cheese
Directions
- Preheat oven to 350 degrees F.
- Pour ½ cup of pasta sauce in a large baking dish. Sprinkle salt and pepper over chicken and add to the dish. Top with remaining ½ cup of pasta sauce, spinach and mozzarella.
- Bake for 30 to 40 minutes until chicken is no longer pink inside and cheese begins to turn brown.
- Refrigerate leftovers within 2 hours.
Notes
- Do not rinse raw poultry.
- Wash hands and all surfaces and utensils after touching raw chicken.
- Try other fresh or frozen and thawed leafy greens.
Photo & Recipe Source: https://www.foodhero.org/recipes/spinach-and-chicken-italian
by Guest | Nov 30, 2021 | Recipes
Prep Time: 15 minutes
Cook Time: 25 minutes
Ingredients:
- 1 tbsp olive oil
- 1 medium onion
- 2 medium carrots (diced, about 1 ½ cups)
- 2 celery stalks (diced)
- 8 oz. sliced mushrooms
- ½ cup quick cooking barley
- 4 cups low-sodium chicken broth
- 2 cups water
- 2 cups cooked turkey breast (shredded or diced)
- ½ tsp salt
- ½ tsp ground black pepper
Directions:
- Add the olive oil to a soup pot over medium-high heat.
- Add the onion, carrots, celery, and mushrooms to the pot. Sauté for 8 to 10 minutes, or until the onions start to turn clear.
- Add the barley, broth, and water. Bring to a boil, then reduce the heat and simmer for 15 minutes.
- Add the turkey. Season with the salt and pepper. Cook until the turkey is heated, then serve.
Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/diabetes-turkey-barley-soup.html
Photo Credit: Photography by Terry Doran; Food Styling by Skyler Myers; Styled by Stacey Heston.
by Guest | Nov 23, 2021 | Recipes
Prep Time: 10 minutes
Cook Time: 3 minutes
Ingredients:
- 1 ¼ lbs green beans (trimmed)
- 2 tsp olive oil
- 2 ½ tbsp chopped hazelnuts
- 2 tbsp dried cranberries
- 1/8 tsp salt
- 1/8 tsp black pepper
- Zest of 1 lemon
Directions:
- In a small bowl, combine the oil, nuts, cranberries, salt & pepper. Top the green beans with the cranberry-nut mixture. Garnish with the lemon zest.
- Fill a large pot 2/3 full of water and bring to a boil. Add the green beans, turn off the heat, and let the green beans stand in the water for 3 minutes. Drain the beans and add them to a serving bowl of platter.
Source: Diabetes Forecast. Recipe Credit: Robyn Webb, MS, LN. Photo Credit: Terry Doran. https://www.diabetesfoodhub.org/recipes/thanksgiving-green-beans-with-cranberries-and-hazelnuts.html
