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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Super Bowl Recipes
super bowl party recipesFresh Fruit Salsa with Cinnamon Chips
Serves 8
All you need:
2 kiwis, peeled and diced
1 Golden Delicious apple, diced
1 package (8 oz.) fresh raspberries
1 pint fresh strawberries, hulled and quartered
3 tbsp strawberry preserves
10 (6- inch) whole wheat tortillas
1/2 cup cinnamon sugar (1/2 cup sugar + 1 tbsp. cinnamon)
All you do:
1. In a large bowl, combine kiwi, apple, raspberries, strawberries and strawberry preserves. Cover and chill.
2. Preheat oven to 350 degrees.
3. Coat one side of each tortilla with butter spray. Cut into wedges with kitchen scissors and arrange in a single layer on baking sheets.
4. Sprinkle wedges with cinnamon sugar. Spray again with cooking spray.
5. Bake 8-12 minutes or until crispy. Remove from oven and cool.
6. Serve with chilled fruit mixture.
Source: Hy-Vee Test Kitchen
Nutrition Facts per serving:
240 calories, 52 g carbohydrate, 0 mg cholesterol, 6 g dietary fiber, 3 g fat, 4 g protein, 190 mg sodium, 23 g sugar, 2% vitamin A 70% vitamin C 8% calcium 10% iron

Bean Dip
Serving size: ¼ cup
All you need:
1 cup traditional hummus
1 cup salsa
1/2 cup canned black soybeans
All you do:
1. Mix hummus, salsa and soybeans in a glass bowl and heat in the microwave for 1 minute.
2. Stir and serve with baked tortilla chips
Nutrition Facts per serving:
60 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 190 mg sodium, 6 g carbohydrates, 2 g fiber, 1 g sugar, 3 g protein, 2% vitamin A, 4% vitamin C, 2% calcium, 4% iron
Source: Stacy Mitchell, R.D., L.D.

Ranch Veggie Dip
All you need:
1 box Silken Tofu (must be soft/silken)
1 package Ranch dressing mix
¼ cup light sour cream
All you do:
1. Put all ingredients in a blender and mix well.
2. Refrigerate for one hour before serving.

Hot Pizza Dip
Serving size: 4 tablespoons
All you need:
6 ounces reduced-fat cream cheese
1/2 cup light sour cream
1 teaspoon oregano
1/2 cup pizza sauce
1 cup shredded low-moisture, part-skim Mozzarella cheese
1/4 cup diced red peppers
1/4 cup sliced green onions
1/2 cup grated Parmesan cheese
Whole wheat breadsticks or crackers
All you do:
1. Preheat oven to 350 degrees.
2. Combine cream cheese, sour cream and oregano in bowl. Stir until smooth.
3. Spread cream cheese mixture evenly into a 9-inch pie plate or quiche pan.
4. Top with pizza sauce, Mozzarella cheese, peppers and onions. Sprinkle with Parmesan cheese.
5. Bake for 10 minutes or until cheese is melted. Serve with whole wheat breadsticks or crackers.
Nutrition Facts per serving:
110 calories, 6 g fat, 4 g saturated fat, 20 mg cholesterol, 300 mg sodium, 7 g protein, 5 g carbohydrate, <1 g fiber
Source: www.3aday.org

 

Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional


Thanksgiving Recipes that Comfort and Satisfy!
Thanksgiving foodYou may think of Thanksgiving Day as being all about the mashed potatoes, turkey dressing, noodles and rolls but don’t be afraid to add some pop to the table. Below are some great recipes that not only add color , texture, and a variety of flavors but they also add an abundance of nutrients, fiber, antioxidants and much more to help balance out your Thanksgiving meal. Give them a try, you may be surprised at how satisfying they are!

Roasted Sweet Potatoes and Brussel Sprouts

Ingredients:
1 lb. sweet potatoes, cut into 1 inch pieces
1 lb. brussels sprouts, ends trimmed and cut in half lengthwise
2 T olive oil, divided
1 T balsamic vinegar, divided
salt and fresh ground pepper to taste
1/3 cup freshly grated Parmesan or crumbled Feta cheese (optional)

Instructions:
Preheat oven to 450F. Spray an extra-large baking sheet with olive oil or non-stick spray.
Cut sweet potatoes into 1 inch chunks. Put the sweet potatoes into a bowl and toss with 1 tablespoon olive oil, 1.5 teaspoons balsamic vinegar, salt, and pepper. Spread sweet potatoes out on the baking sheet and roast for 20 minutes.
While the sweet potatoes are roasting, wash the brussels sprouts and spin dry or pat dry with paper towels. Trim the ends, then cut the brussels sprouts in half lengthwise. Toss the cut brussels sprouts with 1 tablespoon of olive oil, the other 1.5 teaspoons of balsamic vinegar, and a little salt and pepper.
When sweet potatoes have cooked for 20 minutes, remove the baking sheet and toss sweet potatoes with the brussels sprouts. Roast 15-20 minutes more, or until the sweet potatoes are cooked through and both vegetables are slightly browned.
Serve hot, sprinkle with the Parmesan or Feta cheese if desired.

Ultimate Thanksgiving Day Salad

Ingredients:
4 cups kale, stems removed, shredded
2 cups baby arugula
2 bulbs fennel, thinly sliced
1 cup unsweetened dried cranberries
1 red onion, thinly sliced
2 cups orange segments
1 cup toasted walnuts
1 cup chopped goat cheese crumbles

Dressing
⅔ cup red wine vinegar
⅓ cup extra virgin olive oil
Juice of 2 oranges
¼ cup unsweetened, 100% cranberry juice
1 pinch sea salt
1 garlic clove, minced
1 teaspoon dijon mustard

Instructions:
1. Make the dressing: Combine all ingredients in a jar and shake well – set aside, and stir well before serving.
2. Put kale in a large bowl with a pinch of salt. Rub between your (clean) hands to tenderize the kale.
3. Add arugula, fennel, and onion and toss to combine. Distribute between guests’ salad bowls (or transfer to a salad bowl).
4. Top with orange segments, goat cheese, and pecans. Serve with dressing on the side.

Tangy Cranberry Sauce

Ingredients (serves 10):
3 cups fresh cranberries
(1 12-oz bag)
2 apples, skin on, grated (I like gala or fuji)
10 pitted dried dates, finely diced (optional)
¼ cup dried cranberries
2 oranges, peeled
1-2 cups water
1 teaspoon vanilla extract
Instructions:
1. Add cranberries, apples, dried fruit and 1 cup of water to a large saucepan. Heat over low heat and let cook slowly, stirring occasionally – cranberries should pop.
2. In a blender, puree the oranges, then add to the mixture. Continue to cook on low for 10 minutes. If mixture gets too thick, add more water, a little at a time.
3. Taste for sweetness – if not sweet enough, add a little more dried fruit to the mix – raisins, cranberries, dates, cherries, and figs all work beautifully. Let cook until fruit is softened.
4. Remove from heat, stir in vanilla extract, and let cool before serving.

Reference: http://nucific.com/pdf/NucificFitLifeMonthlyNovemeber2016.pdf


Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional


5 Ingredient Kale and Quinoa Bowl
kale and quinoa bowlIngredients
1 cup quinoa
1 bunch kale, de-stemmed and roughly chopped
3 tablespoons olive oil, divided
1 cup diced sun-dried tomatoes
Juice from 1/2 large lemon or 1 tablespoon
Salt and pepper to taste

Optional toppings: slivered almonds, Parmesan cheese or nutritional yeast

Directions
Cook quinoa according to instructions on package.
In a large sauté pan, heat olive oil over medium heat. Add kale and toss to coat. Add 1/4 cup water and cover, cooking for 3-5 minutes. Uncover, toss, and turn heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally, adding more water if needed. Add quinoa and sun-dried tomatoes to saucepan and toss to combine. Add lemon juice and olive oil and toss to coat. Salt and pepper to taste.

Optional: add toppings like slivered almonds, Parmesan cheese or nutritional yeast.

 

Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional


5 Ingredient Mexican Brown Rice
5 ingredient Mexican brown riceIngredients
1½ cups corn (frozen or fresh)
1 (15 oz.) can black beans, drained and rinsed
3 cups whole grain brown rice Minute® Ready to Serve Rice
1 tablespoon chili powder
1 cup jarred salsa

Optional to garnish; fresh cilantro and/or diced avocado

Instructions
Preheat a large skillet over medium heat. Add corn and black beans and cook until corn is tender, about 3 minutes.
Add Minute® Ready to Serve Rice and chili powder and stir to combine. Cook; stirring constantly, about 3 minutes.
Stir in salsa and cook until everything is combined and warmed through, about 2 minutes.
Remove from heat and let cool for 5 - 10 minutes, then garnish with cilantro and avocado, if desired. Serve as a main meal or alongside tacos, enchiladas or fajitas. Also wonderful as a vegan burrito filling.

 

Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional


5 Ingredient Butternut Squash Soup
butternut squash soupIngredients
1 large butternut squash cooked and peeled (see notes for directions)
1 bouillon cube (I use chicken but feel free to use vegetable or beef)
3 cloves of garlic (or 3 teaspoon minced garlic)
2 tablespoons olive oil
1 1/2 cups skim milk (or milk of choice)
Salt & pepper (optional)

Optional toppings: Toasted pumpkin seeds, crumbled bleu cheese or goat cheese, dried cranberries, crispy shallots, crispy bacon pieces, sage, Greek yogurt or low-fat sour cream.


Instructions
In a large soup pot, add the oil. Heat for a few minutes over medium heat then add the garlic. Cook for a few minutes, or until it is light brown and crispy.
Add in the remaining ingredients, along with 1/2 cup of water. Use an immersion blender to puree the mixture into soup. Alternatively, you can also puree the mixture in a blender. If you would like the soup to be thinner add in more milk (or water) until you reach your desired consistency. Once pureed, heat the soup for a few minutes before serving.

 

Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional


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