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Allergy-Free Halloween

10/30/2016

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Halloween is just one day away! While this is classically a time to give out sweet treats, we must remember that many candies contain common allergens, such as milk, nuts, eggs, soy or wheat. According to Food Allergy Research & Education (FARE), potentially life-threatening food allergies affect about 1 in every 13 children in the United States. This is no reason to give up on Halloween fun, though! All kids with food allergies, Celiac Disease, feeding tubes, etc can still dress up in their adorable costumes and have a blast celebrating the fun tradition of trick-or-treating. You can help all kids feel included and safe this year by participating in the Teal Pumpkin Project®, a national campaign that was launched by FARE in 2014. 

Here’s How to Get Involved:
  • Paint or decorate a pumpkin teal to show trick-or-treaters that you have food-allergy friendly treats at your home
  • If you don’t have a teal pumpkin, you can display a free printable sign on your door or mailbox
  • Hand out non-food goodies that all trick-or-treaters can enjoy
  • Still want to give out some candy?? Just keep it in a separate bowl to keep your non-food treats safe
Non-Food Treat Ideas:
  • Spider rings
  • Festive bead necklaces
  • Spooky pencils and stickers
  • Glow sticks
  • Bookmarks
  • Playing cards or dice
  • Crayons
  • Coloring books
  • Bubbles
  • Bouncy balls
  • Small toys
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​For more information on this initiative, visit the Teal Pumpkin Project FAQs. The FARE website also offers a variety of resources if you are hoping to learn a little more about food allergies in general. Wishing you a safe and joyful Halloween - happy haunting!
 
Holly, RDN
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Sources:
-Food Allergy Research & Education: http://www.foodallergy.org/home
 
The TEAL PUMPKIN PROJECT® and the Teal Pumpkin Project® logo are registered trademarks of Food Allergy Research & Education (FARE).
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Flavors and Textures and Smells – Oh My!

10/23/2016

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Just as with new adventures and experiences, trying new foods should be approached with heightened attention to your senses. Halloween is the perfect time to explore new textures and flavors, especially if you have little ones at home. This candy-focused holiday doesn’t just need to be about indulging your sweet tooth. Remember to appreciate all of the beautiful colors and flavors that Fall has to offer, and turn some everyday favorite foods into festive spooky munchies with just a little creative brain power. Mozzarella and black olive eyeballs in your pasta, anyone?!
 
The Sound Dietitians team shared some of our tricks and treats with families this past Saturday at Verdant Community Wellness Center. We had fun concocting a bubbling potion to show off some wonders of food science and engaged in a mindful eating exercise to fully showcase the goodness of “nature’s candy.”  Little werewolf paws helped in creating the recipes below and monstrous appetites were appeased! 

We hope you enjoy a safe and healthful Halloween!
 
Holly, RDN

Green Eel Zoodle Noodle Salad
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Make this festive salad for your next Halloween party or themed dinner. It is truly a rainbow of the classic spooky colors – orange, green and purple. With the help of a spiralizer, enjoy long strands of zucchini noodles (zoodles) – a great gluten-free alternative to pasta! Top it all off with pumpkin carrot coins for a little extra fall flair.
Ingredients:
  • 1 medium zucchini 1
  • 1 large carrot, peeled
  • ¼ small red cabbage (160 g), thinly sliced
  • ½ cup frozen edamame, shelled, thawed
  • 3 Tablespoons sesame vinaigrette dressing
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Salad Assembly:
1. Slice the stem end off of the zucchini for a flat surface. 
2. Firmly press cut end of zucchini against the spiked plate of the spiralizer. Position the other end of the zucchini on the center of the metal ring. Spiralize away onto a cutting board or into a shallow dish.
3. Peel carrot and cut two notches toward the top to form the pumpkin shape. Slice into coins.
4. Toss zoodles and carrots with shredded cabbage, edamame, and dressing. 

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​Yield: about 2.5 cups

Nutrition: (per 1 cup serving)
- Calories: 115
- Protein: 6 grams
- Total fat: 4.5 grams
- Total carbohydrate: 15 grams (Dietary fiber: 5 grams)
- Sodium: 145 mg

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​Spider Egg Chia Pudding
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​Enjoy this ooey-gooey fiber packed treat! Chia seed is a delight both to eat and experiment with. The seeds can rapidly absorb liquids in as little as 10 minutes and GROW about 10 times their size in the process! This allows us to enjoy chia as a slippery, pudding- like treat, or as a replacement for eggs in egg-free baking. Don’t forget to try your own experiments with chia pudding at home with other chopped fruit or flavorings like almond extract, cinnamon, or cocoa powder. (Disclaimer: no spiders were harmed in the development of this recipe.)

​ Ingredients:
  • ¼ cup skim milk
  • ½ teaspoon vanilla extract
  • 1 teaspoon Agave nectar
  • 1 ½ Tablespoons chia seeds
  • ¼ cup blackberries, chopped
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​Directions:

1. Mix together the milk, vanilla, and agave nectar in a cup or small bowl.
2. Add the chia seeds and stir to combine.
3. Let sit for 10 minutes, then stir again to break up any clumps.
4. Chill mixture in the refrigerator for an additional hour or until all liquid is absorbed.  Mixture can also be covered and chilled overnight.
5. While mixture is chilling, prepare your “spiders” – chopped blackberries.
6. Mix together and enjoy!
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​Nutrition: (Nutrition may vary with choice of milk and sweetener)
  • Calories: 150
  • Protein: 5.5 grams
  • Total fat: 5 grams (4.3 g polyunsaturated, 0.3 g monounsaturated)
  • Total carbohydrate: 19 grams (Dietary fiber: 8.5 grams)
  •  Sodium: 30 mg


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Spooky Mummy Personal Pizzas

Make this easy snack before your Halloween festivities. The last thing you want while Trick-orTreating is a grumbling hungry tummy. Fill your mummy with an assortment of your favorite veggies and wrap them all in place with bands of string cheese. Don’t forget just a hint of garlic to keep away those pesky vampires!

​Ingredients:
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  •  ½ Whole Wheat English Muffin
  • 2 teaspoons pizza sauce
  • 4 spinach leaves, ripped (6 g)
  • 1 ½ inch wide strip bell pepper, thinly sliced (23 g)
  • Crushed garlic, to taste
  • ½ string cheese, cut lengthwise (14 g)
  • Sliced black olive, 2 rings (1 g)
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Mummy Assembly:
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1. Pre-heat oven or toaster oven to 400° F
2. Prepare baking sheet with aluminum foil or parchment paper
3. Spread pizza sauce evenly on English muffin half
4. Layer on ripped spinach and sliced peppers
5. Sprinkle with a pinch of crushed garlic
6. Tear string cheese lengthwise for your mummy bandages. Overlap to cover your pizza
7. Top with two black olive eyeballs
8. Bake for 12-15 minutes until cheese is melted and starts to brown slightly

​Nutrition: (for ½ English Muffin. Nutrition may vary with product choices)

Calories: 120
Protein: 7 grams
Total fat: 4 grams
Total carbohydrate: 16 grams
Dietary fiber: 2.5 grams
Sodium: 240 mg
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Gourd-geous Fall Recipes

10/12/2016

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Gourds; they are everywhere. If you have been to the supermarket lately, you have probably been gloriously overwhelmed by the variety of winter squash lining the aisles. Not only are they rich in nutrients like vitamin A and fiber, but the sizes, shapes and colors of these lovely vegetables seem to have no end! In addition, they are relatively cheap and easy to store - some having a shelf life for months when kept cool and dry. Have you ever seen a squash that looked lovely to eat, but you weren’t so sure about the taste (or vice versa)? Good news folks, we are here to help you navigate your culinary adventures! Our second-to-last booth at the Everett Farmer’s Market featured many-a-squash, and how to identify them. Here are some of our helpful tips and recipes!
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Kabocha Squash
​Kabocha, also known as a “Japanese Pumpkin”, is delicious by itself or as an addition to winter soups and stews. The color can range from a light, pale green- to an almost blue, but most of the time you find Kabochas that have a dark green/speckled exterior with a yellow/orange center. Its flavor is described as a combination of sweet and nutty, with a fluffy texture. Rest assured, pumpkins everywhere are green with envy. Below are two different ways to prepare the Kabocha.


​ Soy-Simmered Kabocha:


  • 1 tbsp. canola oil
  • 1/2” piece ginger, minced
  • 2 cloves garlic, minced
  • 3 scallions, minced (save some green parts for garnish)
  • 1/4 cup low sodium chicken or vegetable stock
  • 3 tbsp. soy sauce
  • 1 tbsp. mirin
  • 1 tbsp. sugar
  • 1/2 medium kabocha squash, peeled, seeded, cubed

Heat oil in 12" skillet over medium-high heat.

Add ginger,  garlic and scallions, and cook until fragrant, about 1–2   minutes.

Add stock, soy sauce, mirin and sugar; bring to a simmer.

Add squash and cook, turning once, until softened, about 8 minutes.
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Reduce heat to low, cover, and cook until tender, turning once to evenly glaze, about 15 minutes more.

​Garnish with green onion tops. Enjoy hot or cold.

Adapted from: http://www.saveur.com/article/Recipes/Soy-Braised-Kabocha-Squash
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​
Roasted Kabocha:

​This recipe also works 
well with Delicata squash.


​
  • 1/2 medium kabocha squash, washed, seeded, sliced into 1/4” wide pieces
  • 1 tbsp. canola oil
  • Salt & Pepper, to taste
  • Paprika, to taste

Preheat oven to 425 F.

Prepare squash and pile on a baking sheet.

Drizzle oil over piece and hand-mix to coat.

Arrange squash in single layer on baking sheet with space between (use a second baking sheet if necessary).

Sprinkle with salt, pepper and paprika.

Bake for 20-30 minutes or until tender.

Flip half-way through baking time.

Enjoy hot or cold.

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​Butternut Squash


Butternut squash is quintessential to Fall, with its unmistakable oblong shape and vibrant orange color. Like a sweet potato, the flesh is creamy and sweet, not to mention easy to prepare. Some stores sell raw butternut squash cubes in the produce and freezer sections. On the rare occasion, I have even spotted crinkle-cut butternut squash fries and - my goodness - were they delicious! Here is an easy recipe for a savory-sweet butternut squash and black bean chili:


Butternut Squash and Black Bean Chili
Serves 8
 
4 cups butternut squash, peeled, seeded, diced (~2 lbs)
1/4 cup olive oil
3 onions, chopped
4 cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
2 jalapenos, minced (optional)
60 oz black beans (~ 4 small cans), rinsed & drained
30 oz fire roasted diced tomatoes (1 large can or 2 small)
3 TBS chili powder
2 TBS cumin
1 TBS dried oregano
 
Heat olive oil in a skillet over medium heat.

Add onions, bell peppers, and jalapeños and sauté until tender.

Add garlic for the last minute of sauté.

Transfer to a slow cooker, add the beans, tomatoes, chili powder, cumin, oregano, and squash.

​Cook on low for 6 hours. Serve with cornbread, whole grain chips, or just as-is. Enjoy!
 
Adapted from: http://www.myrecipes.com/recipe/black-bean-squash-chili
 
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Spaghetti Squash

Unless you have been living in a cave for the past 5 years, you have probably heard about spaghetti squash. This pale yellow, oval-shaped gourd is famous for its magical ability to turn itself from average squash- into pasta-hence its name. The fibers in spaghetti squash provide it with a noodle-like texture when baked. While most recipes involve a pasta sauce, we amped up our recipe by adding a homemade creamy pumpkin sauce! Just when you thought you couldn’t possibly get more pumpkin into your life this season.
​

Spaghetti Squash with
​Creamy Pumpkin Sauce

Serves 4
 
1 Spaghetti Squash
2 TBS olive oil
1 TBS fresh sage, chopped
2 Cups Pumpkin Puree (1 small can)
1 garlic clove
1/2 cup coconut milk, regular
1 TBS apple cider vinegar
1/4 tsp Nutmeg
Salt
Red pepper flakes
 
Preheat oven to 425 F. Cut spaghetti squash lengthwise down the center. Scoop out inner seeds. Sprinkle salt on each side. Place on baking sheet cut side down. Cook in oven about 40min. Let it cool and scoop out long strands of “spaghetti” with fork lengthwise. Place olive oil and sage in medium pan, fry 1-2min. Scoop out the sage and leave the oil. Add pumpkin puree, garlic, coconut milk, apple cider vinegar, nutmeg and red pepper flakes. Stir sauce until blended and heated. Spoon some sauce on top of the spaghetti squash. Serve hot.
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 Adapted from: http://leangreennutritionfiend.com/2015/10/09/spaghetti-squash-with-creamy-pumpkin-sauce/

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Delicata Squash
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​It may look like more of a decoration than a vegetable, but do not let the delicate deceive you; it is pure, edible deliciousness.  Slightly resembling a ballooned-up zucchini, the squash is oblong, striped and comes in a variety of pale greens and yellows. Its flavor is described as sweet, rich and moist. This delicata recipe is sweet, zesty and perfect for a fall potluck!

Delicata Squash with
​Orange & Pistachio



  • 1 tablespoon extra-virgin olive oil
  • 2 shallots, halved and sliced
  • 1 large delicata squash, halved lengthwise, seeded and thinly sliced (no need to peel!)
  • 1 teaspoon orange zest
  • 3/4 cup orange juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 tablespoons chopped salted pistachios

Heat oil in a large nonstick skillet over medium heat.

Add shallots and cook, stirring, until softened and beginning to brown, about 2 minutes.

Add squash, orange zest and juice, salt and pepper. Reduce heat to medium-low, cover and cook, stirring once, until the squash is almost tender, 6 to 8 minutes.

Uncover and cook, stirring occasionally, until the liquid is absorbed and the squash is tender and beginning to brown, 12 to 15 minutes more. Garnish with pistachios.

Recipe from EatingWell.com


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Acorn Squash

Oh, acorn squash. Perhaps the most adorable squash there is, how could you not want to take it home with you? Acorn squash can usually be spotted by their nut-like shape, and can range in hues and stripes from dark green, to yellow, orange and even sometimes white! They are soft in texture and have a buttery-neutral taste with a hint of sweetness, making them great for both sweet and savory recipes. Acorn squashes are generally smaller in size, which suites perfectly for a substitution in your go-to stuffed bell pepper recipe! Here is a satisfying recipe for stuffed acorn squash from epicurious.com.
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Acorn Squash with Kale and Sausage
Makes 4 Servings

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2 medium acorn squash, halved, seeds removed
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Olive oil cooking spray
3 teaspoons olive oil, divided
8 ounces Italian turkey sausage, casings removed
1 large leek, white and light green parts only, halved and sliced
2 cloves garlic, finely chopped
4 cups tightly packed torn kale
1/3 cup reduced-sodium chicken broth
1/4 cup chopped walnuts
2 tablespoons grated fresh Parmesan
2 tablespoons panko breadcrumbs
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Heat oven to 375°. Cut a thin slice off round side of each squash half to create a stable base. Sprinkle with salt and pepper; coat with cooking spray. Place squash flesh side down on a baking sheet lined with aluminum foil; bake until golden and tender, 30 minutes. Remove from oven; flip squash and set aside. Heat broiler. In a large nonstick skillet over medium heat, heat 1 teaspoon oil. Add sausage; cook, breaking into coarse pieces, until brown, 6 minutes; transfer to a bowl. To same skillet, add remaining 2 teaspoons oil and leek; cook until leek is soft, 3 minutes. Add garlic; cook, 30 seconds. Add kale and toss; add broth. Cover and cook until kale is tender, 5 minutes; stir in sausage. Divide kale-sausage filling among squash. In a bowl, combine walnuts, Parmesan and panko; sprinkle evenly over squash bowls and coat with cooking spray. Broil until panko is golden, 2 minutes.
Recipe from LARAINE PERRI SELF NOVEMBER 2013
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​Other winter squash varieties include hubbard squash, red kuri, buttercup, sweet dumpling, carnival, and-last but not least- the beloved pumpkin. Generally speaking, the majority of squashes are interchangeable in recipes, due to the consistency, taste and fiber content being very similar in many gourds (minus our special friend, the spaghetti squash). In other words, this blog post could last for days, but I’ll spare those reading. That way you’ll have more time to cook!

 
Wishing the happiest of Fall squash harvesting to you all,
 
Olivia L.

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    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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