Go Nuts for Holiday Nuts

Crunch, sweet and spicy – what’s not to love? These easy to make, spiced nuts are sure to be a hit at any holiday gathering, mid-afternoon snack, or as a gift for the holidays.

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Go Nuts for Holiday Nuts


Description

1 cup almonds

1 cup cashews

1 cup peanuts

1 cup pecans

1 cup walnuts

1 tsp cinnamon

½ tsp cardamom

1 tsp nutmeg

1 tsp chili powder

1 tsp salt

½ tsp black pepper

⅓ cup pure maple syrup

2 Tbsp water (or use melted butter instead)


Ingredients

Scale
  1. Preheat the oven to 350 degrees.
  2. In a small bowl, whisk together spices and set aside.
  3. In a medium bowl combine nuts and set aside.
  4. Whisk together pure maple syrup with water (or butter) until frothy. 
  5. Pour syrup mixture over the nut mixture until well coated. 
  6. Dust nuts with spice mix and stir.
  7. Arrange nuts onto a baking sheet lined with parchment paper in a single layer.
  8. Bake for 10 minutes.
  9. Remove from the oven and allow to cool.
  10. Store in an airtight container.

Bi Bim Bap (Korean Mixed Rice with Bulgogi and Vegetables)

One of my favorite Korean dishes when I go out to eat is Bi Bim Bap! If you don’t know what Bi Bim Bap is, it’s Korean mixed rice with vegetables and beef. What I love about Bi Bim Bap is that you can add whatever you like to it. I love to make it when I have lots of vegetables that are about to go bad. I just sautee them up, add some rice, and add the spicy sauce and you have dinner!

If you want to make some Korean food at home, check out our recipe for Bi Bim Bap! AN

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Bi Bim Bap (Korean Mixed Rice with Bulgogi and Vegetables)


Ingredients

Scale

Beef Bulgogi

2 pounds of Sliced Sirloin

2 tablespoon of Garlic

1 Green Onion

1 tablespoon of Sesame Oil

1 tablespoon of Low Sodium Soy Sauce

1 Fiji Apple or Very Ripe Pear

1 tablespoon of Brown Sugar

Toppings

2 Medium Carrots (Julienned)

1 Bunch of Spinach

1 Box of Shitake Mushrooms or Button Mushrooms (Sliced)

1 Zucchini (Julienned)

Eggs

Spicy Bi Bim Bap Sauce

2 tablespoon of Gochujang (Korean Chili Paste)

1 tablespoon of Low Sodium Soy Sauce

1 tablespoon of Sesame Oil

1 tablespoon of Rice Wine Vinegar

1 tablespoon of Honey or Brown Sugar

2 teaspoon of Garlic (Finely Minced)

1 tablespoon of Mirin

Steamed Rice

2 cups of Short Grain Rice

4 cups of Water


Instructions

  1. Rinse the rice three times until the water runs clear. Put in a pot and add four cups of water or until there is an inch of water above the top of the rice. Place lip on top and bring to a boil. When a boil is reached, lower the temperature to low to a simmer. Cook the rice for about 15 minutes. If you are not sure, you can take a spoon and check the tenderness of the rice. Leave the pot with the lid on for 5 minutes to allow the rice to finish steaming. Fluff with a fork when done.
  2. Place all the ingredients for the bulgogi marinade in a blender. Blend until the sauce is uniform in consistency. Pour over the sliced beef. Marinate for 30 minutes. After 30 minutes, stir fry on medium-high heat for 5-7 minutes until the beef is cooked.If you are a vegetarian, tofu is a great substitute! Drain firm tofu and press out as much water as you can. Sear the tofu to a golden brown on both sides with some cooking oil. Add the marinade and simmer on low until the sauce thickens.
  3. To make the Spicy Bi Bim Bap sauce, add all the ingredients to a bowl and mix thoroughly. Place to the side until assembly.
  4. Prep the vegetables when you are waiting for the beef to finish marinating. Rinse, peel, and julienne the carrots into short, thin sticks. Rinse and julienne the zucchini into short, thin stick. Cut the mushroom into thin, slices. Wash the spinach.Sautee the vegetables separately and season with salt and sesame oil to taste.
  5. Now put together your Bi Bim Bap! Place rice at the bottom and top with vegetables, meat, and an egg. Add as much sauce as you want, depending on how spicy you want it to be. Garish with an egg and some sesame seeds.Viola! You have your very own homemade Bi Bim Bap!

Trail Mix & Match

 

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Trail Mix & Match


Description

It can be hard finding snacks that are healthy and can be easily taken on the go, but luckily our dietitian, Autumn, has created four delicious different trail mixes! Check out her recipes below!


Ingredients

Scale

Heart-healthy: Ingredients like Walnuts and Pumpkin seeds are good sources of Omega-3’s – “the good fat” – which can help manage risk of cardiovascular disease.

1 cup of Pretzels – Low Sodium

1/4 cup of Walnuts

1/4 cup of Dried Cranberries

1/8 cup of Pumpkin Seeds

Blood-Sugar Management: Combining fats and proteins like nuts and seeds to carbohydrates like cereal and dried fruit can help stabilize blood sugars while meeting energy needs.

1 cup of Cheerios

1/4 cup of Almonds

1/4 cup of Peanuts

1/4 of Dried Banana Chips

Low-Sodium: Get creative with things like cinnamon, shaved coconut, garlic, or even a little cayenne pepper for a twist on your classic trail mix!

1/4 cup of Cashews (Unsalted)

1/4 cup of Walnuts (Unsalted)

1/4 cup of Peanuts (Unsalted)

1/4 cup of Dehydrated Apple Chips

1 tablespoon of Coconut Flakes

1/2 teaspoon of Cinnamon

Low-Calorie: Stop cravings by satisfying them! Add dark chocolate or dried fruit to a salty treat like popcorn and nuts to bring balance and flavor.

3 cups of Popcorn

1/2 cup of Assorted Nuts

2 tablespoon of Dark Chocolate Chips


Winter Slaw with Orange Honey Vinaigrette

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Winter Slaw with Orange Honey Vinaigrette


Ingredients

Scale

Winter Slaw

8 oz of Shredded Red Cabbage

Fronds of 3 Fennel Bulbs, Diced

1 cup of Lacinto Kale, Shredded

3 Small Mandarine Oranges Peeled, Sectioned, and Diced

Orange Honey Vinaigrette

Juice of 1 Small Mandarin Orange

3 tablespoon of Honey

1/4 cup of Extra Virgin Olive Oil

3 tablespoon of Apple Cider Vinegar

Salt and Pepper to taste

1/4 cup of Chopped Pecans or Walnuts (optional)


Instructions

  1. Place cabbage, fennel, kale, and oranges in a salad bowl.
  2. Shake together orange juice, honey, oil, and vinegar in a jar. Taste and adjust with more honey or vinegar-based on your personal preference.
  3. Toss vegetables with dressing. Refrigerate salad for 3-6 hours.
  4. Taste the salad and add salt and pepper to taste. Toss with nuts if using and serve.

Confetti Veggie Pasta

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Confetti Veggie Pasta


Description

Weekdays can be busy and sometimes you just want a speedy dinner. This simple pasta dish takes only 20-30 minutes to put together and voila you have dinner ready for your family!


Ingredients

Scale

½ pound angel hair pasta

1 red bell pepper, diced finely

4 cloves garlic, minced

1 cup fresh parsley, minced

1 cup fresh baby greens like spinach or kale, chopped finely 

¼ cup pine nuts

¼ cup olive oil

¼ cup chopped olives

Zest of 1 lemon


Instructions

  1. Heat 2 tablespoons of olive oil in a skillet over medium heat. Add bell pepper and garlic and cook until fragrant and garlic starts to golden. Place bell pepper and garlic in a small bowl. 
  2. Cook pasta according to package directions. 
  3. While the pasta cooks, add pine nuts to the previously used skillet and toast until lightly browned. 
  4. Drain pasta and stir in all ingredients except cheese. 
  5. Serve pasta topped with parmesan cheese.

This dish is great as a stand-alone main dish or topped with sauteed shrimp or scallops. 

Nutrition

  • Serving Size: 4

Low Sodium Blackened Seasoning

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Low Sodium Spice Mix

Low Sodium Blackened Seasoning


Ingredients

Scale
  • 2 tbsp Smoked Paprika
  • 1 tbsp Garlic Powder
  • 2 tsp Dried Thyme
  • 2 tsp Dried Oregano
  • 1 tbsp Onion Powder
  • 1 tsp Black Pepper
  • 1 1/2 tsp Salt

Instructions

  1. Measure and then mix spices and herbs into a container until well combine.
  2. Store seasoning in an airtight container.

Cast Iron Breakfast Hash

Epicured for Low FODMAP Patients

ANYONE following the low FODMAP diet knows the STRUGGLE associated with figuring out what to eat. So many foods are restricted in Phase 1 and figuring out meals can be stressful.

Cue Epicured!!

I had the privilege of trying out a new meal delivery service called Epicured. This is truly a game-changer for patients dealing with gut issues such as Crohn’s, IBS, and SIBO.  Their meals are low fodmap as well as gluten-free. It is a wonderful option when you are struggling with what to eat or just don’t want to cook! 

Let me share with you my thoughts after using the service:

  1. Great Website: The website is super user-friendly and easy on the eyes.  You can browse through all the meal and food options to get an idea of what you will receive. Beautiful pictures and detailed descriptions are shown for all options. The ordering process is easy as well.
  2. Variety: Y’all, there are so many different options at Epicured. You can order basic chicken (though the sauce that accompanies this is anything but basic) to Tikka Massala. They even have side dishes, chia pudding, smoothies, and snacks.  You can order an entire day’s worth of food or a few dinners a week. 
  3. Packing: Everything came packed so well. The box was delivered with an insulated padding and multiple large cooler packs. Bonus, the cooler packs are reusable!! Everything was very organized and labeled in durable packaging. They even include directions on how to best heat up the meals for optimal enjoyment.
  4. Taste: The food is good! I found I had favorites among the meals I chose. My favorites included the Lemon Rosemary Chicken, Tofu Tikka Masala, and Baked Lasagna Bolognese. They use high-quality ingredients and it shows in the flavor of the food. There are many types of veggies used in the meals from radishes to kabocha squash. This ensures you are getting a nice variety of plant foods.

Overall, I thoroughly enjoyed my experience with Epicured! It is a wonderful and delicious way to save time and add some variety to your diet in a safe and gut-friendly way! 

MU

Epicured provided products for this post, however, the opinions are completely ours based on our experience with Epicured.

Cranberry Jalapeno Relish

Cranberries are rich in vitamin C, dietary fiber, and manganese.

I have been making this recipe for the last couple of years, and it has become a crowd favorite. It has a wonderful balance of tart and spice to compliment your Thanksgiving smorgasbord.

Ingredients

    • 1 12-ounce bag cranberries, fresh or frozen (thawed)
    • 1 teaspoon lime zest
    • 2 teaspoons lime juice
    • 1-2 fresh jalapeños, seeded and coarsely chopped
    • 1/4 cup of sugar

Directions

  1. Rinse and dry cranberries.
  2. Combine cranberries and jalapeno in a food processor. Pulse until coarsely chopped.
  3. Add combination and sugar to a small saucepan and heat on low heat for about 10 minutes until liquid releases from cranberries. Stir frequently until sugar dissolves.
  4. Remove from heat and add lime juice.
  5. Transfer to a serving dish and top with lime zest. 
  6. Serve cold or on top of low-fat cream cheese as a dip.

This cranberry relish pairs beautifully with turkey, as a spread for sandwiches or even as a taco topping.

KD

Easy Cinnamon Apple Crisps

Who doesn’t think of apples when they think about Fall? Did you know the only apple indigenous to the US is the crab apple? Sweet, tart, crisp, and juicy, what more is there to love about this fruit?

October is National Apple Month. Enjoying in-season produce can be beneficial to a budget and to taste. Apples are filled with antioxidants and soluble fiber. There are several different varieties of apples. Red Delicious, Gala, Fuji, Granny Smith and Honeycrisp- to name a few. Each variety offers it’s own unique flavor, sweetness, crisp and moisture content. 

Here’s a simple recipe for those spare apples you have on the counter.

All you need for this recipe are 3 pounds of apples (about 6 medium-sized apples) and cinnamon.

Preheat oven to 200 ℉. Line baking sheets with parchment paper. Set aside. Wash and dry the apples. Leaving the skins on, use a mandoline, slice apples as thin as possible. Remove seeds. Place apples on the baking sheet in a single layer and not touching each other. Sprinkle cinnamon evenly over apple slices. Bake for approximately 1 hour and then turn each slice over, and continue to bake for at least another hour so.
*If you like crispier apples, bake for 15-20 additional minutes.

Tips:

  • Cinnamon apple crisps can be stored in an airtight container at room temperature for up to 1 week.
  • Enjoy in your Greek yogurt, oatmeal,  or as a topping for salads.
Enjoy.
LN/KD