Caprese Salad Bites
Makes 15 servings
Original recipe by Megan Ellison, MS, RDN, CDE

Ingredients:

• 1 pound mini bell peppers, stems cut off
• 4 ounces fresh and local mozzarella
• 1 packet fresh basil
• 1 pound cherry tomatoes, halved
• Fresh ground pepper
• 1 bottle balsamic vinegar reduction

Directions:

1. Slice mozzarella into ½-inch thick strips (about 1 Tablespoon each).
2. Stuff each mini bell pepper with a mozzarella strip. Slice each pepper into 3-4 bite-sized pieces.
3. Dust with fresh ground black pepper (try smoked pepper for added flavor).
4. Layer each pepper round with a small piece of basil and ½ cherry tomato.
5. Drizzle with balsamic vinegar reduction.

Nutrition per Serving (3 bites): 45 calories; 2g Fat; 2g Protein; 5g Carbohydrates; 1g Fiber; 52mg Sodium

Ginger Plum Molasses Cookies
Makes about 40 cookies
Original recipe by Megan Ellison, MS, RDN, CDE

Ingredients:

• 2 ¼ cups whole-wheat pastry flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground clove
• 3 Tablespoons grated/minced fresh ginger (or 3 teaspoons powdered)
• 1/2 cup unsalted butter, softened
• 3/4 cup packed brown sugar
• 2/3 cup dried plum puree (1 cup whole prunes makes about 2/3 cup puree)
• 1 egg
• 1/2 cup dark molasses
• 1 teaspoon vanilla extract
• Extra sugar for rolling/dusting, if desired

Directions:

1. Puree prunes in a food processor until smooth.
2. In a large mixing bowl, combine flour, soda, salt, cinnamon and clove.
3. In a separate bowl, beat ginger, butter, prune puree, brown sugar, molasses, egg, and vanilla until fluffy.
4. Blend dry mixture to wet mixture until just combined. Wrap in plastic wrap or parchment paper and chill for 1 hour for thicker cookies. For thinner cookies, skip the chill phase.
5. Preheat oven to 350 degrees F (175 degrees C).
6. Roll dough into 1 ½-inch balls and place 2 inches apart on ungreased baking sheets. For outside crunch and glitz, roll the balls in granulated sugar before baking.
7. Bake until edges start to brown, about 10 minutes. Transfer to wire racks to cool completely.

Nutrition per cookie: 80 calories; 3g Fat; 1g Protein; 15g Carbohydrates; 1g Fiber; 50mg Sodium

The holidays are here! This wonderful time of the year brings creamy potatoes, savory meats, tasty treats, and often…weight gain. But have no fear! Here are a few simple tips to help you navigate the holidays while still enjoying the foods you love.

Bring a dish
Bring a low calorie dish that you know you’ll enjoy. Try a green salad, vegetable or fruit platter, or a whole grain dish.

Don’t “save up” your calories
Don’t starve yourself all day in preparation for one meal. This method often leads to overeating. Instead, enjoy light meals during the day and have a snack before the party.

Scan your options before grabbing a plate
Be picky! Look at your options before loading up your plate. Choose your treats and make healthier choices for the rest of your plate. When dining out, read the menu ahead of time and don’t be afraid to ask for substitutions or accommodations. For example, order vegetables instead of fries or ask for the sauce on the side.

Use a smaller plate
Research shows that using a smaller plate (i.e. salad plate or appetizer plate) leads to a lower calorie intake while still feeling full and satisfied.

Choose a seat away from the food
It’s easy to mindlessly eat while enjoying holiday events. Appetizers and other treats make it especially easy to chow down before the main event. Sit away from the food or move your conversations.

Lighten up your drink
High calorie drinks are plentiful during the holidays. Alternate higher calorie drinks with water or sparkling water. Try watering down your drink with sparkling water.

Keep moving
It all adds up! Take the stairs, park your car at the end of the lot, and go for walks to look at Christmas lights.

Three bites
Can’t live without it? Try the three bite rule! First bite, introduce the flavors. Second bite, savor. Third bite, say goodbye! According to research, our taste buds become desensitized to flavor in 3 bites.

Look for nutrient dense
Fill up on fruits, vegetables, and whole grains. These are lower calorie than many of the calorie-rich holiday foods and are packed with nutrients. Aim to fill ½ of your plate with vegetables.

Enjoy yourself!
The holidays come once a year. One or two days of calorie-rich meals won’t cause weight gain.


Healthy and Happy Holidays!

~Leah, Dietetic Intern