Nutrition Corner: Simple Holiday Swaps and Recipies

SIMPLE HOLIDAY SWAPS

When it comes to diet and nutrition, every bite counts! This month will be filled with holiday celebrations, many of which will also be filled with delicious food options. This is a great time to enjoy your once-a-year favorite dishes- like pumpkin pie and green bean casserole. By making some simple swaps throughout the day you can confidently enjoy your holiday favorites and stick with your nutrition goals during this time.

RECIPES OF THE MONTH

Two delicious ways to try Brussels sprouts!

HOLIDAY BRUSSELS SPROUTSWITH CRANBERRIES

Servings: 7 Serving Size: 1/2 cup Time: 40 min
Calories: 80 Carbs: 10g Protein 2g Fat: 4.5g

Ingredients:

• 1lb brussel sprouts, trimmed and cut in half
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1/3 cup cranberries, dried
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
2. In a medium bowl, add remaining ingredients and mix well.
3. Pour Brussels sprouts on baking sheet.
4. Bake for 25-30 minutes; toss once during baking.

Source: diabetesfoodhub.org

SWEET & SMOKY BRUSSELS SPROUT SLAW

Servings: 8 Serving Size: 3/4 cup Time: 20 min
Calories: 185 Carbs: 11g Protein 4g Fat: 15g

Ingredients:

For the salad:

• 2-9oz bags pre-shredded brussel sprouts
• 1 medium shallot, thinly sliced
• 6 thin strips bacon, crisp-cookedand chopped
• ⅓ cup Deglet Noor Dates
• ⅓ cup smoked or almonds, chopped

For the dressing:

• 1 medium lemon, zested and juiced
• ½ small orange, juiced
• 1 Deglet Noor Date
• 1 garlic clove, peeled
• ½ cup avocado oil or olive oil
• ½ teaspoon salt
• ½ teaspoon dried thyme

Instructions:

1. To make the dressing, combine all ingredients (lemon juice through thyme) in a small food processor or small blender container. Blend until emulsified and smooth. Set aside or refrigerate until ready to use.
2. Place shredded Brussels sprouts in a large bowl.
3. Add shallots, bacon and chopped dates. Toss to combine, using your fingersto separate the dates if they’ve clumped together.
4. Pour dressing over salad and toss.
5. Add almonds just before serving and toss well to combine.

Source: https://therealfooddietitians.com/sweet-and-smoky-brussels-slaw/

Note: If you have been told by your doctor to limit foods high in Vitamin K because you are taking Warfarin, you should consult with them or with a dietitian beforeeating large amounts of Brussels sprouts.

Do you want more guidance on diet and nutrition?
Schedule an appointment with the HHM Health Dietitian today!