12/29/2020

Healthy Winter Recipes

Lead Dietitian of Wentworth-Douglass Hospital's Center for Weight Management & Bariatric Surgery, Emily Thompson, RD, CSOWM, LD, shares a few healthy recipes that are perfect for wintertime! 

In her role, Emily works with bariatric surgery patients to educate them on nutrition and help them in their pre- and post-surgery goals. Emily is one of only two Certified Specialists in Obesity and Weight Management (CSOWM) in the State of New Hampshire! 

Sweet Potato Pie Bites

Makes 4 servings.

Ingredients

• 3 large sweet potatoes
• 4 ounces whipped cream cheese
• ½ teaspoon vanilla extract
• 2 tablespoons brown sugar
• ½ teaspoon cinnamon
• ¼ cup toasted pecans, chopped
• Cooking oil spray

Instructions

1. Preheat oven to 400 degrees. Spray a rimmed baking sheet with cooking oil and arrange sweet potato slices in a single layer and bake for 10 minutes. Remove from oven and flip slices over. Return to oven and bake additional 15 minutes.
   
   
2. In a small bowl, combine whipped cream cheese, brown sugar, vanilla, and cinnamon.
   
   
3. Spoon (or squirt using pastry bag) cream cheese mixture onto center of cooled potato slices.
   
   
4. Sprinkle toasted pecans on top and serve warm or cold.

Nutrition (per serving): 215 calories, 10 grams fat, 32 grams carbohydrate, 9 grams sugar, 4 grams protein

Recipe inspired by www.nutritionistreviews.com.

Roasted Delicata Squash with Maple and Cinnamon

Makes 4 servings

Ingredients

• 2 medium Delicata squash
• 1 tablespoon pure maple syrup
• 1 ½ tbsp. olive oil
• 1 teaspoon ground cinnamon

Instructions

1. Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper and set aside.

2. Clean the squash, cut both ends off and slice in half lengthwise. Remove the seeds and then cut each half into 1/4-inch thick slices.

3. Place the squash slices in a large bowl. Drizzle with olive oil and maple syrup and sprinkle with cinnamon. Toss to coat.

4. Spread squash slices evenly on prepared baking sheet. Place in the oven and roast for 15 to 20 minutes. Flip and roast for another 10 to 15 minutes or until golden brown and tender.

Nutrition (per serving): 120 calories, 5 grams fat, 6 grams carbohydrate, 4 grams sugar, 1 gram protein

Recipe inspired by www.spoonfulofflavor.com.

Cranberry Swirl Cheesecake Squares

Makes 9 servings

Ingredients

For the Cranberry Sauce:

• 3/4 cup fresh cranberries
• 1/4 cup Stevia In The Raw
• 1/4 cup water
• 1/2 teaspoon fresh orange zest

For the Crust:

• 3 oz gingersnap crumbs, from 12 gingersnap cookies (to make gluten free, substitute gluten free cookies like Mi-Del brand)
• 1 oz pecans, crushed
• 1 1/2 tablespoons butter, melted

For the Cheesecake:

• 8 oz 1/3 less fat cream cheese
• 1/4 cup Stevia In The Raw
• 1/2 teaspoon vanilla extract
• 6 oz nonfat plain Greek yogurt
• 2 egg whites
• 2 tablespoons fresh lemon juice
• 1 tablespoon all-purpose flour (to make gluten free, substitute almond or coconut flour)

Instructions

1. Preheat the oven to 350 degrees F and position a rack in the middle of the oven.
   
   
2. Line an 8x8-inch baking pan with waxed paper, leaving a 2-inch overhang on all sides.
   
   
3. Begin by preparing the cranberry sauce. Combine the cranberries, Stevia, water, and orange zest in a small saucepan.
   
   
4. Cook together until the cranberries begin to burst and the mixture turns syrupy, about 6-7 minutes. Remove from the heat, allow to cool as you prepare the remaining ingredients.
   
   
5. Combine the gingersnap crumbs, crushed pecans, and butter in a small bowl. Stir together to moisten the crumbs, then pour into the prepared baking pan. Spread in an even layer, using the bottom of a drinking glass to help ensure that the crust is even.
   
   
6. In a medium bowl, beat the cream cheese, Stevia, and vanilla extract with an electric mixer until smooth. Add in the Greek yogurt, egg whites, lemon juice, and flour, mixing until just combined.
   
   
7. Pour the cheesecake mixture into the pan, over the crust, and smooth with a spatula.
   
   
8. Add the cooled cranberry mixture to a food processor, and puree until smooth. If the mixture is too thick, add 1/2 tablespoon water. Use a spoon to drop the cranberry sauce over the cheesecake, and then swirl the cranberry sauce with a butter knife.
   
   
9. Bake the cheesecake in the preheated oven for 25 minutes.
   
   
10. Allow the cheesecake to cool to room temperature, and place in the fridge for several hours to get well chilled. Once chilled, cut into squares and serve.

Nutrition (per serving): 160 calories, 10 grams fat, 12 grams carbohydrate, 7 grams sugar, 5 grams protein

Recipe inspired by www.skinnytaste.com.