Healthy Thanksgiving with WPMT Fox 43

Healthy Thanksgiving with WPMT Fox 43

This morning staff member Susan joined Kiersten Mathieu from WPMT Fox 43 to discuss Healthy Thanksgiving.  Watch the segment.

Here are the recipes showcased on the segment.

Parsnip Bread Pudding (Gluten Free)

Enjoy this spin on stuffing full of fall flavors.

1 lb Parsnips peeled and cut into ½” chunks

Olive Oil

Salt

2 tablespoons butter (We suggest Horizon Organic Butter)

3 tablespoons melted butter (We suggest Horizon Organic Butter)

1 large onion

1/3 cup vegetable broth (Try organic brands such as Pacific or Imagine)

2 tablespoons thyme

2 cups heavy cream

5 large eggs

1 cup grated Parmesan Cheese

1 loaf Gluten Free bread cut into 1” cubes

1. Preheat oven to 425.
2. In a bowl, mix parsnips with olive oil and salt until coated.  Place on baking sheet and roast until tender approximately 25 minutes flipping over cubes as needed.
3. Reduce heat to 375.
4. Add 2 tablespoons to sauté pan and add onions stirring until tender and lightly brown.  Add vegetable broth and thyme.  Remove from heat and add parsnips.
5. Whisk slightly cooled melted butter with heavy cream, eggs and Parmesan Cheese.  Add onion mix and gently fold in bread.
6. Butter a 1 quart baking dish and pour mixture into dish.  Cover with foil and bake for 50 minutes (or until puffed). 
7. Optional – if top does not brown and slightly crisp, remove foil and place in broiler for 1-2 minutes, watching carefully.
8. Garnish top with Parmesan Cheese when bread pudding cooled.

Yields 6-8 servings

Sweet Potato Casserole  (Low Glycemic)

Sweet potatoes are the only potatoes with a low glycemic index value. This holiday recipe for them is not loaded with sugar, marshmallows and other sweets.

2 cans (17 oz. each) sweet potatoes (not in syrup), mashed
Or  5 cups of fresh cooked and mashed sweet potatoes
3/4 cup milk
6 tablespoons butter, softened
1 teaspoon freshly grated lemon peel
1/2 teaspoon salt
1/4 teaspoon nutmeg
Dash cayenne pepper
4 eggs, beaten

1. In a large bowl, beat sweet potatoes, milk, and butter with an electric mixer until smooth.
2. Add remaining ingredients and beat well.
3. To bake in the oven, pour into a greased 3 quart soufflé dish or other large deep casserole dish.
4. Bake at 375 degrees for about 1 hour and 15 minutes, until set.
5. To cook in a crock-pot, pour into greased crock-pot.
6. Cover and cook on HIGH setting for 1 hour, then turn to LOW setting for 3 to 4 hours.

Yield 6-8 servings

Wild Rice Stuffed Squash (Vegetarian & Gluten Free)

Nothing says fall like wild rice and squash.

2 acorn squashes (halved and seeds removed)

2 tablespoons butter

½ yellow onion

2 garlic cloves minced

½ teaspoon sage

Salt

2 oz wild rice

½ cup cranberries (or chopped figs)

½ cup pecans (chopped)

1. Preheat oven to 450 degrees. 
2. On baking sheet, place squash cut side down and cover with foil.  Roast until tender approximately 40 minutes.
3. In a saucepan, melt butter, and gently sauté onion, garlic and sage.  Add salt, 1 ¾ cup of water and rice and bring to a boil.  Reduce heat and cook for 25 minutes without stirring.
4. Remove rice from heat and stir in cranberries and pecans. 
5. Take squash and gently drizzle melted butter or olive oil and salt.  Add rice filling.

Tip for pecans: Place pecans in a plastic or paper bag.  Seal bag and using a mallet, gently pound the pecans until in pieces.

To add more flavor to the squash, drizzle olive oil and salt mixture, along with a pinch of sage, prior to baking.  Remove foil after 30 minutes and bake until edges turn golden brown.

Yields 4 servings