Healthy holiday recipes from Heritage Health Clinic

Heritage Health cooks up some healthy holiday options (12-21-17)

Eating healthy during the holidays can be a challenge. 

Dr. Gale Smith and Dietitian Jen Ramsrud  from Heritage Health Clinic put together a few tasty alternatives to serve up on a cold day.

CALIFLOWER RICE PUDDING:
Serves: 1-2 servings
Ingredients

  • ½ cups Riced Cauliflower (pre-riced frozen cauliflower)
  • 1 cup boxed coconut milk (almond, rice, etc will work too)
  • 3 tsp cinnamon
  • 2 packets stevia (or more depending on your sweet preference)
  • ¼ cup Boxed egg whites

Instructions
1.    Combine 1½ cup cauliflower with milk to a sauce pan, turn to medium heat
2.    add remaining ingredients and bring to a simmer (about 4-5 minutes)
3.    add remaining 1½ cup cauliflower until you get desired consistency (you may not use it all)
4.    turn flame to low
5.    stir constantly until thickened (about 4-5 minutes)
6.    Cover and allow to continues to thicken
7.    ENJOY!
8.    *It's best if you refrigerate overnight!

CAULIFLOWER "FRIED RICE"
Ingredients: 

  • 1 package of frozen cauliflower rice
  • 1 tbsp sesame oil
  • 2 tbsp McCormick Asian seasoning
  • 1 tbsp minced ginger
  • pinch of salt
  • cooking spray
  • 1/2 cup frozen peas and carrots
  •  tbsp minced onions
  • 5 green onions, diced, whites and greens separated
  • 3 tbsp liquid amino

Directions:
1.      Cook cauliflower as directed on bag
2.      Heat a large sauté pan or wok over medium heat and coat pan with sesame oil.
3.      Add the sesame oil and sauté peas and carrots and garlic about 3 to 4 minutes, or until soft. Raise the heat to medium-high.
4.      Add the cauliflower "rice" to the sauté pan along with liquid amino. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, adding ginger, salt and Asian seasoning to the mix.
5.      Cook until the cauliflower is slightly crispy on the outside but tender on the inside.

CAULIFLOWER LEEK SOUP:

Ingredients: 

  • 2 large leeks or 3 medium, rinsed, white and pale green part coarsely chopped
  • 1 large head of cauliflower, coarsely chopped
  • 1/4 olive oil (extra virgin ok if keeping heat low)
  • 4 cups chicken stock
  • 1-2 tsp salt
  • 1/2 tsp freshly cracked pepper
  • 1/2-1 tsp chopped fresh rosemary added at time of serving
  • 1 tsp white wine or champagne vinegar, if desired.

Directions: 

1. Heat olive oil on medium low and add leeks.  

2. Gently sauté until beginning to soften (takes a while on ML), then add cauliflower and toss to coat.

3. Add enough stock to cover vegetables.  Bring to a boil and reduce to low simmer until cauliflower is easily mashed with fork on side of pot, about 30 min.  

4. Allow to cool and purée with stick blender or traditional blender.

5. Season with salt and pepper to taste, add vinegar if desired.  Add rosemary immediately prior to serving.


 

© 2018 KREM-TV


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