Hannibal Regional Blog


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

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

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)

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

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

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

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
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

skinny pumpkin pie With so much to choose from, Thanksgiving Day and holiday meals can be very difficult when it comes to managing your weight and/or diabetes. If you have diabetes mellitus, counting carbohydrates and staying within your recommended allowance can seem impossible without feeling deprived. Most traditional dishes served for a Thanksgiving meal contain carbohydrates; therefore small portion sizes are extremely important to stick to. After a big meal, you of course want the pumpkin pie because without it, it just wouldn’t be Thanksgiving, right? For those of you who do have diabetes or are trying to be more cautious about your weight, I have just the dessert for you. The pumpkin pie recipe below is quite delicious and will hopefully satisfy your sweet tooth. The best part is, you can have a regular size piece (1/8 of pie) for only 90 calories and 12 grams of carbohydrates! If you must have a crust, try this: layer a square pan with graham crackers first, then pour the pumpkin mixture over top and bake.

Skinny Pumpkin Pie
1 16-oz can pumpkin
1 12-oz can nonfat evaporated milk
3 eggs
¾ cup Splenda
2 teaspoons pumpkin pie spice (below)

Pumpkin Pie Spice

4 tablespoons ground cinnamon
4 teaspoons ground nutmeg
3 teaspoons ground allspice
4 teaspoons ground ginger
(combine and mix well)

-Preheat oven to 425 degrees F
-Beat pumpkin, milk and eggs until smooth
-Beat in remaining ingredients
-Spray pie pan with non-sticking cooking spray; pour batter into pie pan
-Bake for 15 minutes, then reduce heat to 350 degrees F and bake an additional 40 minutes or until knife inserted in middle comes out clean.
-Cool on wire rack
-Optional- Serve with fat free whipped cream and crushed pecans

Serving: 1/8 pie
Nutritional information: 90 calories, 12 gram carbohydrates

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