Autumn Slaw

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This easy, side dish features bright color and flavor and comes together in minutes. It’s also a great make ahead dish, which makes it perfect for your Thanksgiving table!

Ingredients

  • 1/2 bunch Tuscan kale
  • 8 large Brussels sprouts
  • 3 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 tablespoons maple syrup
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 cup dried cranberries

Preparation

  1. Tear the leaves of the kale away from the stems. Roll up the stacked leaves, and slice thinly crosswise. Slice Brussels sprouts crosswise thinly. Slice red cabbage in half, and then cut crosswise into thin slices to make three cups. Shred the carrot, and combine all the veggies in a large bowl.
  2. In a cup, combine the olive oil, vinegar, maple syrup, salt and pepper. Whisk together, then pour over the veggies. Add the dried cranberries, and toss to mix.

Serving Suggestion

This bright, delicious dish makes a fine addition to any Thanksgiving menu. The sturdy kale, cabbage and Brussels sprouts make it a great side to your potluck repertoire, too.

Easy Two-Pan Vegetable Radiatori

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This is the perfect dish to cozy up to on a crisp fall evening. It is light yet satisfying and full of healthy feel-good veggies. It is sure to please even your toughest critics.

Ingredients

  • 1-pound semonlina radiatori (or choose your favorite pasta)
  • 1-pint cherry tomatoes (halved)
  • 1 cup sugar snap peas (with the ends removed)
  • 1 delicata squash (peeled and diced ½ inch)
  • ½ bunch dinosaur kale (stems removed and sliced in half long-ways)
  • ½ cup shredded asiago cheese (I used basil olive oil flavored cheese for a fun touch)
  • ½ shallot (minced)
  • ½ tsp garlic
  • 2 tbsp capers (with a lot of the brine)
  • 2 tbsp fresh chopped basil
  • 4 sprigs of thyme (stems removed)
  • Zest and juice of a lemon
  • Salt and pepper to taste
  • Olive oil (approximately 3 tbsp)

Directions

  1. In a large pot, heat salted water to a boil.
  2. Coat a large skillet with olive oil. Add garlic, shallot, and tomatoes and sauté on medium heat for five minutes. Season with salt and pepper.
  3. Add squash, snap peas, basil, thyme, and the zest and juice of a lemon to the skillet. Cook covered on medium for five minutes or until squash become al denté. Season with salt and pepper.
  4. Cook pasta according to package directions (approximately 6 minutes)
  5. Add kale to the skillet and cook covered for another five minutes or until it has wilted and remove from the heat.
  6. Reserve 1/3 cup of pasta water before draining.
  7. Add drained pasta, reserved water, capers, and the cheese to the skillet with the vegetables. Stir to combine.
  8. Top each serving with extra cheese and fresh herbs and ENJOY!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Autumn Lettuce Wraps

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These lettuce wraps pack loads of fall flavor into one small package. The savory sausage, sweet butternut squash, and fragrant thyme and sage make for a wonderful autumnal flavored meal. This dish is sure to make you, your family, and your belly, very happy.

 

Ingredients

  • 1 head lettuce (green, bib, or butter work best)
  • 1 lb sausage (I used loose sage sausage, but any will work)
  • 1 small butternut squash (diced)
  • 1/3 yellow onion (diced)
  • 1 granny smith apple (cut into thin matchsticks)
  • 1/8 tsp minced garlic
  • 25 oz diced canned tomatoes (I used fire roasted with garlic, but your favorite will work perfectly)
  • 4 sprigs of thyme
  • 2 leaves of sage
  • 2 tbsp olive oil
  • 6 oz cotija cheese grated
  • Salt and pepper to taste

Directions

  1. Wash the lettuce leaves and lay them out to dry during the cooking process.
  2. Coat a large skillet with olive oil and sauté the onions on medium to high heat until just beginning to soften. About 2-3 minutes.
  3. To the skillet add the diced butternut squash and the minced garlic. Cook stirring often for 7 minutes or until butternut squash softens slightly. Season with salt and pepper.
  4. Add the sausage to the skillet with the onions, squash, and garlic. Using a fork or spatula, break up the sausage to form small pieces. Cook for five minutes.
  5. While the meat mixture cooks, remove the leaves of the thyme from the stem and cut the sage leaves into ribbons.
  6. After five minutes, add the canned tomatoes and the herbs. Cook for five minutes on medium heat.
  7. Remove mixture from the heat. Assemble the wraps by placing a spoonful of the mixture into the lettuce cup, top with apple slices and cotija cheese. Enjoy!!!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

 

Chocolate Chip Banana-Pumpkin Bread

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This recipe is sure to satisfy your sweet tooth and put you right into the cozy fall spirit. Make use of your forgotten bananas with this tasty treat that is sure to put a smile on your face any time of the day. Perfect for breakfast, lunch, dinner, or a midnight snack… we won’t tell.

 

Dry Ingredients

  • 2 c. + 1 tsp. all-purpose flour
  • 1 tsp. baking soda
  • ¾ tsp salt
  • 1 tsp. cinnamon
  • ½ tsp. each powdered ginger, pumpkin spice seasoning, and nutmeg

Wet Ingredients

  • 3 overripe bananas
  • ¾ c. pumpkin puree
  • 1/3 c. honey
  • 1/3 c. unsweetened vanilla almond milk (or any milk of your choosing)
  • 2 tsp. vanilla extract

OPTIONAL

  • 1 c. chocolate chips (I used semi-sweet, but any will work)

Directions

  1. Preheat oven to 350°F
  2. In a medium sized bowl, whisk together the dry ingredients.
  3. In a separate larger bowl, peel and mash the bananas.
  4. To the bananas, add the rest of the wet ingredients. Stir to combine. Should be well mixed but will be lumpy (that’s okay!).
  5. To the wet ingredients, slowly begin to mix in the dry ingredients in small increments. Continue until all the dry ingredients have been incorporated. Do not overmix.
  6. Before adding the chocolate chips to the batter, lightly coat the chips with the reserved 1 tsp. of flour. This ensures that they incorporate evenly throughout the batter and do not sink to the bottom.
  7. Fold in the chocolate chips.
  8. Pour the batter into a greased 9×5 loaf pan.
  9. Bake the bread for 30 minutes. After 30 minutes, turn the oven off but leave the bread in the oven for 10 more minutes. Do not open the oven.
  10. After the 40 minutes total of cook time, a toothpick should come out clean – if not, continue baking. Once it is done, remove it from the oven and let it cool.
  11. Once slightly cooled… enjoy!!!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

Ricotta and Goat Cheese Pizza with Roasted Fall Vegetables

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September means fall is approaching. And fall approaching means enjoying the delectable vegetables that come into season during this time of year. Lovely in-season butternut squash is the star of this tantalizing pizza atop a ricotta and goat cheese melty masterpiece.

 

Ingredients

  • Phyllo Dough or Pre-made Pizza Dough, thawed (I used phyllo dough however its flakiness, while tasty, can be difficult to work with)
  • 1 small butternut squash (sliced thinly)
  • 1 c. cherry tomatoes, halved
  • ½ white onion (sliced in thin rounds)
  • 8 ounces goat cheese
  • 1 1/4 c. ricotta
  • 1 ½ T. chives
  • 1 tsp. dried parsley
  • ¾ tsp. minced garlic
  • ½ tsp. onion powder
  • ½ tsp. dried garlic
  • 6 sprigs fresh thyme
  • salt and pepper to taste
  • olive oil

Directions

  1. Preheat oven to 350°F
  2. Place the sliced butternut squash and tomatoes on a small sheet pan. Drizzle with olive oil and season with salt and pepper.
  3. Roast vegetables until just soft and golden. Approximately 5-7 minutes.
  4. Place the onions in a small pan lightly coated with olive oil.
  5. Cook the onions on a low temperature until caramelized. They should be a rich caramel color when done.
  6. While the vegetables cook, add the goat cheese and ricotta to a bowl and stir until evenly combined.
  7. To the cheese mixture add the minced and powdered garlic, thyme, onion powder, parsley, chives, and salt and pepper to taste. Stir to combine.
  8. Place the puff pastry or pizza dough onto a greased cookie sheet. (I used a 12″x17″ cookie sheet). Curl the dough around each edge to form a small crust.
  9. Spread the cheese mixture evenly onto the dough.
  10. Add the vegetables evenly on top of the cheese mixture.
  11. Bake the pizza for 25 minutes or until the crust is golden brown and the cheese is melty.
  12. Remove from the oven and enjoy!

 

Guest Blogger: James Madison Dietetics
Emily Salvaggio

 

One Pot Mexican Quinoa

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When it comes to minimal cleanup, I am always a big fan. That is why I love this One Pot Mexican Quinoa recipe. Next time you are deciding on what to make for dinner, give this recipe a try.

 

Ingredients:

1 tablespoon olive oil
2 cloves garlic, minced
1 jalapeno, minced
1 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans, drained and rinsed
1 (14.5 oz) can fire-roasted diced tomatoes
1 cup corn kernels, canned or roasted
1 teaspoon paprika
1 teaspoon cumin
Kosher salt and freshly ground black pepper, to taste
1 avocado, halved, seeded, pitted, and diced
Juice of 1 lime
½ cup chopped fresh cilantro leaves

 

Procedure:

  1. Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
  2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, paprika, and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through about 20 minutes.
  3. Serve immediately. Add avocado and cilantro to each dish

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, and Emily Salvaggio

 

Breakfast Egg Cups

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Are you in need of a quick, on the go breakfast everyone in the family will love? These breakfast egg cups are easy to make and will last a week in the fridge or a month in the freezer. Just throw them in the microwave until hot and they are ready to go!

Ingredients: to make 12 muffins

  • 6 large eggs
  • 1/4 cup of milk
  • 1/8 teaspoon of salt
  • 1/8 teaspoon of black pepper, ground
  • 1 medium bell pepper, red
  • ¾ cup of spinach
  • ⅓ cup of cheddar cheese

Directions

  1. Spray a muffin tin with cooking spray and set aside. Preheat oven to 375°F.
  2. Whisk the eggs and milk together in a bowl. Season with salt and pepper.
  3. Dice the bell pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin.
  4. Add the peppers, spinach, and shredded cheddar to the egg mixture.
  5. Fill muffin cups 3/4 full and bake for 20-25 minutes until centers are set and no longer runny.
  6. Allow to cool slightly before serving.

* You can add in a variety of vegetables and protein – diced onion, kale, chopped mushrooms, diced tomatoes, chopped bacon or ground sausage, the possibilities are endless!

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton

 

Rustic Potato Pancakes

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Looking for a creative way to use up a leftover? Trying to find a unique side dish to add to a scrumptious lunch or dinner? Look no further! These potato pancakes with delicious seasoned yogurt garnish are sure to please any hungry belly.

 

Ingredients

Pancakes

  • 2 cups pre-cooked mashed potatoes
  • ¼ cup + 1 Tbsp all purpose flour
  • ¼ cup milk
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Salt
  • Pepper
  • Nonstick cooking spray

 

Yogurt Sauce

  • ½ cup greek yogurt
  • ⅛ tsp black pepper
  • ⅛ tsp garlic powder
  • 1 ½ tsp lime juice
  • Salt (to taste)
  • Chives (garnish)

 

Directions

  1. To a large bowl, add all of the pancake ingredients. Mix until just combined.
  2. Place an even coating of nonstick cooking spray into a small skillet. Heat to medium-high heat.
  3. Once the skillet is hot, place a ball of the dough onto the surface and flatten. Cook on both sides until golden brown and crispy, approximately 2-3 minutes per side.
  4. Repeat until all of the dough has been used.
  5. To make the yogurt sauce, place all ingredients into a small bowl, whisk to combine, and enjoy
  6. Now you’re ready to eat and be merry!

SOUP DU JOUR : AVOCADO SOUP!

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Look no further for a light summer soup that will cool you down in the summer heat; it leaves the senses refreshed and rejuvenated!

Ingredients

  • 3 tablespoons olive oil
  • 1 cup diced white onion
  • 1 large jalapeno, stemmed, seeded, and diced
  • 3 garlic cloves, minced
  • Salt, for seasoning, plus 1 teaspoon
  • 4 firm ripe avocados, halved, pitted, peeled and mashed
  • 3 cups chicken broth
  • 1/4 cup fresh lemon juice
  • 1/4 cup chopped fresh cilantro leaves
  • 2 cups water
  • 1 teaspoon freshly ground black pepper
  • optional, 1/2 cup sour cream
  • optional, hot sauce or salsa

Procedure

  1. Heat 2 tablespoons of the olive oil in a medium skillet over medium heat. Add the onion, jalapeno and the garlic and cook until slightly soft, about 2 minutes.
  2. Season with salt and pepper, to taste. Place aside to cool.
  3. In a large bowl, add the avocados, chicken broth, lemon juice, cilantro, onion mixture, and water. In batches, add to a blender and purée until smooth, straining each batch of purée into a large bowl. Stir in the 1 teaspoon of salt and the 1 teaspoon of pepper
  4. Cover and refrigerate until well chilled, around 3 hours.
  5. Pour the chilled soup into individual bowls. Try adding a drizzle of sour cream and/or hot sauce, and sprinkle cilantro on top.

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, and Emily Salvaggio

Greek Inspired Turkey Burgers

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Fire up the grill and try this Greek inspired turkey burger with homemade tzatziki sauce. This burger is perfect for summer grilling and will be sure to satisfy everyone.

 

Ingredients:

For the tzatziki

  • ½ english cucumber, peeled, seeded, and grated
  • ½ non-fat yogurt
  • 2 teaspoons of fresh lemon juice
  • 2 teaspoons of chopped fresh mint
  • 1 small garlic clove, minced
  • Salt and pepper to liking

(I always like to make more sauce when I cook this recipe for other people, it seems there can never be enough tzatziki sauce!)

For the burgers:

  • 1½  pounds ground turkey
  • ½ small onion, minced (¼ cup)
  • ¼ cup chopped fresh parsley
  • 2 teaspoons of oregano
  • Add tomatoes, arugula, or more cucumbers for extra flavor!

Instructions:

  1. Heat a grill to high.
  2. Make the tzatziki: in a bowl combine the cucumber, yogurt, lemon juice, mint and garlic; season with salt and pepper. Cover and set aside in the refrigerator until meal time.
  3. Make the burgers: in a medium bowl, use a fork to combine the turkey, onion, parsley, and oregano; season with salt and pepper. Carefully form the mixture into 16 small patties. Grill until fully cooked, about 2-3 minutes per side.
  4. To serve, try heating the pitas on the grill or in the oven; halve and fill with the mini burgers. Add whatever garnish you and your family or friends desire, and enjoy!

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, Emily Salvaggio, and Taylor Singleton