Spiced Pear, Cranberry and Walnut Crostini

Looking for a fancy appetizer to impress your guests that’s easy to make? This tasty crostini, from registered dietitian Angelica Agami, MS, RD, provides fruit, cheese, nuts and bread all in one bite!

INGREDIENTS:

1 French baguette

2 tbsp olive oil

2 large firm pears peeled and diced

1 tbsp olive-based butter

½ tsp cinnamon

¼ cup maple syrup

¼ cup dried cranberries

¼ cup chopped walnuts

4-5 wedges of Laughing Cow® Creamy Original Swiss Cheese Spread

DIRECTIONS:

  1. Preheat the oven to 350 degrees.
  2. Cut the baguette into ½ inch slices. For a larger slice, cut on an angle.
  3. Next, lightly brush the slices with the olive oil on both sides and place on a parchment paper lined baking sheet.
  4. Bake for 10 minutes. Remove tray from the oven, turn the slices over and bake for another 5 minutes or until just slightly crispy. The crostini should be soft on the inside.
  5. Remove the tray from the oven. Spread one side of the crostini generously with the Laughing Cow® Creamy Original Swiss Cheese Spread and set aside.
  6. In a medium sized bowl, mix the diced pears, maple syrup, cinnamon, chopped walnuts and cranberries.
  7. Melt the butter in a sauté pan over medium high heat. Then add the pear mixture to the pan and sauté until warm.
  8. Top each crostini with a spoonful of the pear mixture or as desired. Drizzle the leftover maple syrup from the pan onto each crostini. Serve immediately and enjoy!

Wholesome Pumpkin & Sage Soup

A nice warm bowl of pumpkin soup is perfect on a fall day. Pumpkin is a nutrient-dense food that’s a great source of potassium, vitamin A, antioxidants and beta-carotene. Vitamin A helps support the immune system, which makes this an important nutrient to consume right before flu season- so cozy up this fall with this easy to make, nutritious soup.Enjoy this healthy Fall soup from registered dietitian Angelica Agami, MS, RD.

Inspiration: Savory Pumpkin and Sage Soup recipe by The Good Housekeeping Test Kitchen (goodhousekeeping.com)

Servings: 10

INGREDIENTS:

For the soup:
¼ cup olive oil
2-3 large sweet onions, sliced
3 cloves of garlic, chopped
2 large leaves sage, chopped
2 tsp fresh ginger, grated and peeled
1 tsp pumpkin spice
4 cups of low-sodium chicken or vegetable broth
3-15 oz cans of 100% pure pumpkin puree
1 tbsp lemon juice
2 tsp salt

For the sage and shiitake garnish:
1 inch of vegetable oil
24 small sage leaves
Kosher salt
7 oz fresh shiitake mushrooms or 1 oz dried and rehydrated, thinly sliced

To make the soup:

  1. Using a 5-quart saucepot, heat olive oil on medium heat. Next, stir in the onions and salt. Cook the onions until they are golden brown and translucent, stirring occasionally (approximately 35-40 minutes). Next- add the garlic, ginger, and pumpkin spice to the saucepot and cook until the garlic is a golden brown. Then add the broth and pumpkin puree. Raise the temperature to high and bring to a boil- then reduce to medium heat and allow to simmer for approximately 20 minutes, stirring occasionally.
  2. Using a blender or food processor- blend the soup until it is a smooth consistency. Once all the soup is smooth, add lemon juice. Then add salt and pepper to taste. If soup is too thick, add water or broth to thin it out.

To make the sage and shiitake garnish:

  1. In a 2-quart saucepan, heat vegetable oil until it is hot. Then add the sage to the oil and fry until the leaves are browned, stirring occasionally. Once the sage leaves are browned, transfer them from the oil to a large plate that is covered with a paper towel. Sprinkle the leaves with salt. In batches- add the shiitake mushrooms to the hot oil and fry until they are golden brown. Stir occasionally. Once browned, transfer the mushrooms to the same plate as the sage and allow to cool at room temperature.
  2. Pour the pumpkin and sage soup into a bowl and top as desired with the sage and shiitake garnish.

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Banana Blueberry Summertime Smoothie

This berry delicious smoothie is an excellent source of antioxidants, protein, calcium and probiotics. Start your day or refuel your afternoon with this healthy smoothie from Registered Dietitian Angelica Agami, MS, RD.



Servings: 1

INGREDIENTS:

Here’s what you’ll need:
½ cup of blueberries
1 small banana
8 oz of plain 0% fat Greek yogurt (or dairy-free yogurt)
½ cup of skim-milk (or a dairy-free milk such as almond milk)
2 teaspoons of honey
3 ice cubes

INSTRUCTIONS:

  1. Using a blender- mix the blueberries, banana, Greek yogurt, skim-milk, and honey together on high until smooth. Next add the ice cubes and blend on high until smooth. Serve cold & enjoy!

Nutrition Facts: Approximately calories: 296, protein: 13 gm, carbohydrates 61 gm , total Fat: 0 gm

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Cranberry Coleslaw

Side dish bursting with flavor for July 4th

This Independence Day lighten up a popular side dish without giving up its flavor. Registered Dietitian, Angelica Agami, MS, RD, shares a tasty recipe for summer’s biggest barbeque.

Cranberry Coleslaw

Servings: 6

Ingredients:
1- 16 ounce bag of tri-color coleslaw
¼ cup of dried cranberries

Dressing:
¾ cup of non-fat Greek/plain yogurt
2 tsp apple cider vinegar
2 tsp of lemon juice
1/2 tsp salt
1 tbsp honey
Ground pepper to taste

  1. In a large bowl, combine the ingredients for the dressing.
  2. Next, add the coleslaw and cranberries to the bowl. Mix until the coleslaw is evenly coated with the dressing.
  3. Serve cold and enjoy!

Approximately 64 calories, 0 gm fat, 9 gm of carbohydrates, 2.5 gm protein per serving.

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Fall 2018

Give Thanks and Stay Healthy

Thanksgiving is a time to reflect on the year and give thanks for family, friends and health. This year, provide your loved ones with a healthy and flavorful meal by following these simple recipes and tips from Angelica Agami MS, RD.

Instead of fried turkey: baked or roasted turkey

Instead of frying, baking or roasting turkey can really help cut out a lot of excess calories and fat.

Instead of boxed stuffing: try Whole Grain Apple Cranberry Stuffing

This recipe is filled with fiber, which has shown to help with weight management and help lower the “bad” cholesterol.

Total: 1 hour 35 minutes
Active: 15 minutes
Yield: 8 to 9 servings

Ingredients

  • Nonstick cooking spray, for greasing
  • 2 cups low-sodium chicken broth (or vegetable), hot
  • 1 cup dried cranberries
  • 1 cup chopped celery
  • 1 onion, chopped
  • 2 tablespoons unsalted butter
  • 2 Granny Smith apples, cored and finely chopped
  • 6 cups day-old whole grain baguette, cut into 1/2-inch cubes
  • 3 large eggs scrambled
  • 1 teaspoon salt
  • 1/2 teaspoon poultry seasoning
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground cinnamon
  • 1 dried sage leaf chopped

Directions

  1. Preheat the oven to 350 degrees F. While the oven is preheating, spray an 11-inch oval baking dish with nonstick cooking spray.

  2. Combine the broth and cranberries in a small bowl and let soak for 30 minutes.

  3. In a large skillet, sauté the celery and onions in the butter in a large skillet until soft, (approximately 5 minutes). Add the finely chopped apples to the skillet and cook for 5 minutes, stirring frequently. Remove from the heat and transfer to a large bowl.

  4. Place the baguette cubes into a large bowl. Pour the broth and cranberries over. Pour in the eggs, and then add the salt, poultry seasoning, pepper, cinnamon and sage and mix together.

  5. Mix in the onion, apples, and celery mixture. Spoon the stuffing into the prepared baking dish and bake until the center is set, 35 to 40 minutes.

Instead of a pie: try Roasted Pears with Goat Cheese and Honey

This recipe is a lot lower in sugar compared to most fruit-filled pies.

Total: 47 minutes.
Active: 10 minutes
Yield: 8 servings

Ingredients:

  • 2 tablespoons of extra-virgin olive oil
  • 4 pears, halved lengthwise and cored
  • 5-6 tablespoons balsamic vinegar
  • 4 ounces of sliced soft goat cheese
  • 1/3 cup honey
  • Freshly ground black pepper
  • 2 tablespoons of sliced almonds (optional)

Directions

  1. Preheat oven to 400 degrees F.

  2. While the oven is preheating, grease the 9x13 baking dish with olive oil.

  3. Arrange the sliced pears cut side down on a single layer. Roast for 30 minutes.

  4. Pour the balsamic vinegar over pears and roast for an additional 7 minutes.

  5. Transfer pears to serving dish, cut side up. Spoon juices over pears from baking dish. Arrange the slices of goat cheese on and around pears.

  6. Drizzle pears and cheese with honey. Grind fresh black pepper over the top of pears and cheese. Garnish with sliced almonds (optional).