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11 Healthier Holiday Dishes

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Indian-Spiced Coconut Yam Soup

Servings per recipe: 

Ingredients:

  • 1 Tbsp coconut oil or extra virgin olive oil

  • 1 tsp fresh ground ginger

  • 3 garlic cloves, minced

  • 2 celery stalks, diced

  • 1 medium yellow onion, diced

  • 2 tsp garam masala

  • 3 large carrots, diced

  • 3 large garnet yams, peeled and cubed

  • 4 cups vegetable broth or bullion (2 cubes with 4 cups water)

  • 1 15-ounce can coconut milk

  • Sea salt and cracked black pepper, to taste
  • Cinnamon

Instructions:

1. Heat the oil in a large soup pot over medium heat and sauté the ginger, garlic, celery, and onion until translucent and soft. Add the garam masala and stir to combine to release the flavor of the spice. Add the carrots, yams, and veggie broth. Turn the heat to high and bring to a boil, turn down to a simmer, and cover. Simmer for 20 to 30 minutes or until the yams are soft.

2. Remove from the heat and stir in the coconut milk. Puree using a hand blender until creamy smooth and season with salt and pepper to taste. Top with cinnamon, to taste, before serving.

CREDIT: Recipes from The Karma Chow Ultimate Cookbook, 125+ Plant-Based Vegan Recipes for a Fit, Happy, Healthy You, by Melissa Costello, copyright 2012, Health Communications, Inc. (HCI).

 

Butternut Squash Pavé

Servings per recipe: about 16 

Ingredients:

  • 1 Tbsp butter
  • 6 cloves minced garlic
  • 2 minced shallots
  • 1 1/2 Tbsp Kosher salt
  • 1/2 tsp ground white pepper
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp cayenne pepper
  • 2 cups soymilk, plain
  • 4 sprigs fresh thyme
  • 2 bay Leaves
  • 3 egg yolks
  • 3 pounds butternut squash, peeled and sliced 1/16” thick
  • 6 Idaho potatoes, peeled and sliced 1/16” thick
  • 2 Tbsp butter, cold (for buttering the pan)
  • Salt and pepper
  • 2 cups shredded Parmesan Cheese, divided

Instructions: 

1. Over medium heat, in a large saucepan, add butter, melt. Add garlic and shallots, stir until translucent. Add seasonings, mix to a paste consistency. Whisk in soymilk, add thyme and bay leaf, bring to a simmer. Remove from heat, cool for 10 minutes.

2. Remove bay leaves and thyme. In a separate medium mixing bowl, add egg yolks, whisk. Slowly add milk mixture, whisking constantly.

3. Using a mandolin, very thinly slice squash and potatoes. In a well-buttered pan, place a single slightly-overlapping layer of potatoes. Sprinkle very lightly with salt, pepper and parmesan cheese. Next place a single slightly-overlapping layer of squash into the pan, arranging the squash perpendicular to the direction that the potatoes were laid. Sprinkle lightly with salt, pepper and Parmesan cheese, continue sprinkling each layer with salt, pepper and cheese. Continue alternating layers of potatoes and squash, alternating directions with each layer. 

3. Once all of the squash and potatoes have been used (or you are within the top 1/4” of the pan), slowly pour the cream mixture over the squash and potatoes. You may have to tip the pan from side-to-side or carefully press down atop of the vegetables in order to allow the cream to flow down among the layers. Cover the pan with aluminum foil and bake for 60 minutes at 375˚F. 

4. Remove the pan from the oven, uncover, and allow to cool slightly. Place the pan into a larger high-sided pan to catch any possible overflow. Lightly drape a sheet of parchment paper over the pan. With another 11” square pan, press down firmly atop the potato and squash to compress the layers. Some liquid may expunge around the sides of the pan; this is to be expected. Place a heavy weight atop the second pan (a few large cans of food works great!) and refrigerate overnight.

5. Remove the weights and pan from the mixture, gently peel away the parchment paper. With paper towels, wipe away any excess moisture and cream from the sides of the pan. Cover with foil, bake at 375˚F until warmed throughout, about 45 minutes. Uncover and sprinkle the top layer with 1/2 cup Parmesan cheese.  Bake uncovered until browned. Cut and serve immediately.

CREDIT: Recipe and photo reprinted with the permission of the Soyfoods Council.

 

Rosemary-Roasted Organic Turkey Breast with Golden Delicious Apple Gravy

 

Servings per recipe: 4 servings: 3 1/2 ounces turkey with 3 tablespoons apple gravy each

Ingredients:

  • 3 Tbsp extra-virgin olive oil
  • 1 tsp minced fresh rosemary or 1/4 teaspoon dried crushed rosemary
  • 1 tsp sea salt, or to taste
  • 1/2 tsp freshly ground black pepper, or to taste
  • 1 (1-pound) boneless, skinless organic turkey breast, cut into 4 (2-inchthick) mini-roasts
  • 1 large Golden Delicious apple, finely diced
  • 2 tsp apple cider vinegar

Instructions: 

1. Stir the oil, rosemary, salt, and pepper on a toaster oven tray until combined. Add the turkey mini-roasts and apple and toss to fully coat.

2. Place the tray into the toaster oven (do not preheat). Turn the heat to 400°F and roast the turkey and apples until a thermometer inserted into the thickest part of the turkey registers 170°F and the juices run clear when pierced with a fork, about 16 minutes. Let stand for 5 minutes to allow to finish cooking.

3. Meanwhile, transfer the apples and any pan juices into a bowl. Add the vinegar and mash with a potato masher until a thick applesauce-like consistency.

4. Taste and adjust seasoning. Serve turkey topped with the apple gravy. If desired, garnish with additional fresh rosemary.

PER SERVING: 250 calories, 11g total fat, 1.5g saturated fat, 0g trans fat, 75mg cholesterol, 630mg sodium, 8g total carbohydrate, 1g dietary fiber, 27g protein

CREDIT: Big Green Cookbook by Jackie Newgent (Wiley 2009).

 

Chipotle Corn Casserole with Tofu and Soymilk

Servings per recipe: 12 

Ingredients:

  • 1 cup soft silken tofu
  • 1 Tbsp + 1 tsp canned chipotle peppers, diced
  • 1 15-ounce can corn, cream-style
  • 1 16-ounce bag frozen sweet corn, thawed
  • 1/2 cup plain soymilk
  • 1/4 cup butter, melted
  • 1/2 cup egg substitute
  • 2 Tbsp granulated sugar
  • 1 cup shredded cheddar cheese
  • 1 8.5-ounce box corn muffin mix
  • 1 cup shredded cheddar cheese

Instructions:

1. Preheat the oven to 350° F and grease a 9x13 inch pan.

2. In a medium sized mixing bowl add tofu, whisk until smooth. Add all ingredients except corn mix. Stir until well mixed. Add the corn muffin mix, stir until combined. Pour into 9x13 pan. Sprinkle with 1 cup shredded cheese.  Bake for 50 minutes or until a knife, inserted in the middle of the casserole, comes out clean. Serve immediately.

CREDIT: Recipe and photo reprinted with the permission of the Soyfoods Council.

 

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