Wednesday, December 20, 2017

Recipe ReDux Post # 65 Rosemary Vinaigrette

The Recipe ReDux for December is “Grab a Book and Cook,”  To close out the year we were challenged to find a cookbook recipe on a page # that has any combo of 2017 and put our own creative spin on it. One of the first books I grabbed was Anthony Sepe’s “What’s Cooking Recipes from America’s Greatest Dietitian’s andChefs.”  On page 217,  I came across a Classic Vinaigrette dressing recipe that I thought it would be fun to change up a bit.  I substituted rice vinegar for the red wine and balsamic ones, used garlic salt instead of fresh garlic and tried rosemary instead of chives. The combo came out great and it is a nice subtle dressing that can go with a variety of salads!  I hope you will give my recipe, and the original a try, as well as all the other creations from the Recipe ReDux Group.  Happy holidays!!

The original recipe:

My Version:


3 tablespoons olive oil
6 Tablespoons seasoned rice vinegar
¼ cup low sodium chicken or vegetable broth
¼ teaspoon garlic salt
½ teaspoon dried rosemary


Whisk all of the ingredients in a small bowl and serve.  Refrigerate for up to a few days if not using immediately.

Makes ¾ cup, about 6 servings  

Serving Size: 2 Tablespoons Calories 66 Protein  0 g Carb  6 g Fiber  0 g Sugars 5 g Fat 7 g saturated fat  <1 g="" sodium="" span="" style="mso-spacerun: yes;"> 307 mg



Tuesday, November 21, 2017

Recipe ReDux Post # 64 Festive Sautéed Brussel Sprouts with Tomatoes

November’s Recipe ReDux is “Naturally Colored Treats and Trimmings” and the challenge was to create a sweet or savory dish centered around the colors of the season.  I decided to go with savory and have wanted to create a new Brussels sprout side dish for awhile, so I knew I had the green color right there. When brainstorming about the red I thought I’d try tomatoes since it seemed like an interesting combo and the result was a simple and quick dish that successfully relies a lot on the flavor of these beautifully paired red and green veggies. I hope will try it out this holiday season along with many of the other dishes of naturally festive hues created by the talented Recipe ReDux crew!


10 ounces cups of  raw Brussels sprouts- stems trimmed and halved   
1 tablespoon olive oil
¾ cup halved cherry or grape tomatoes
salt, pepper, garlic salt


Cook the Brussels sprouts until almost done- they can be cooked by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water for about 4 minutes. Drain the cooked Brussels add them to a medium-large pan coated with the olive oil and sauté on medium high heat until starting to brown, about 3-4 minutes Then put in the tomatoes and continue to sauté for another 1-2 minutes until the tomatoes have softened.  Serve with salt /garlic and pepper to taste.

Makes 2 1/2 cups (5 servings)

Serving size: ½ cup Calories 53 Protein 2 g Carb 5 g Fiber 2 g Sugars 1 g Fat 3 g saturated fat 0 g Sodium 11 mg (not including salt/garlic salt)



Wednesday, November 8, 2017

Latest News and Recipes From the Cranberry Institute

Check out the latest cranberry news and  a delicious recipe courtesy of the Cranberry Institute!

A Wonderful Cranberry Recipe!

We’re celebrating #FreshCranFriday with the help of Carlene Thomas, RDN, of Healthfully Ever After – who is creating some unique new dishes with our favorite red berry. Check out her latest recipe Country Cranberry Chili.

Cranberry Health Research Library 
Browse the selections by year to find the most recent publications: doclib/doclib_search.cgi

We’re also taking this opportunity to remind you that The Cranberry Institute has an assortment of sharable, cranberry resources that are great year-round.

The newest addition to our library of cranberry information is 4 Seasons, 4 Reasons for Cranberries Year-Round. With tips for each season and delicious recipes for you to try and share, we hope you find it useful in your practice, as well as your kitchen.

And here’s more from The Cranberry Institute’s files: 

All About Cranberries

Resources on Added Sugars

The Latest in Cranberries and Health
Dried Cranberries and Gut Health
Researchers from the University of Wisconsin-Madison discovered that one handful-a-day of sweetened dried cranberries may make a significant change in the gut microbiome. In a recent study in OMICS: A Journal of Integrative Biology, the addition of a typical serving (42 grams; 125 calories) of this tangy fruit resulted in positive changes in the bacterial make-up and proteins present in healthy adults after only two weeks. 

Reference: Bekiares N, Krueger CG, Meudt JJ, Shanmuganayagam D, Reed JD. Effect of Sweetened Dried  Cranberry Consumption on  Urinary Proteome and Fecal  Microbiome in Healthy Human  Subjects.OMICS. 2017 Jun 15. doi: 10.1089/omi.2016.0167. [Epub ahead of print]


Saturday, October 21, 2017

Recipe Redux Post # 63 Blueberry Overnight Oats

The Recipe ReDux for October is “Good Gut Health."  Being that the dreaded cold and flu season is just around the corner we were encouraged develop recipes utilizing ingredients to promote gut health, which fosters overall immunity.  When I was researching key foods that are good for the gut, oats and chia seeds were on the list since they contain prebiotics (mostly fiber) that the gut bacteria feed on and this fermentation produces beneficial by-products for the gut. Of course I had to incorporate yogurt with its naturally contained live culture probiotics too!  Overnight oats are all the rage and I wanted to try my luck at developing my own recipe for them, namely since I could use all of the above ingredients.  As an overnight oats newbie, I lucked out with a nice basic combo or rolled oats, Greek yogurt, chia seeds and milk.  Using a flavored yogurt worked perfectly so I didn’t have to add any additional sweetener and the chia seeds worked great to thicken it up perfectly. Though I chose blueberry yogurt, most any flavor should work (thinking or trying strawberry or pumpkin flavored next- yum!!)  The possibilities with last minute mix ins are endless, and I added banana and bluberries, (which are also gut friendly prebiotic ingredients). The dehydrated blueberries added a nice crunch and nuts would be another great addition as well. This recipe is a powerhouse of healthy carbs, fiber, protein, omega fatty acids, antioxidants and gut friendly ingredients all in one. I hope you will try it along with the other Gut Friendly Recipes from the Recipe ReDux group!


½ cup rolled oats (use gluten free if you are on a GF diet)
one 5 oz container of blueberry Greek yogurt (we used chobani)
1 tablespoon chia seeds
¼ cup milk (we used unsweetened vanilla almond milk)
optional mix ins- banana, blueberries (fresh, dired or dehydrated) nuts, coconut


In a small bowl combine the oats, yogurt, chia seeds and milk. Refrigerate in a 8 z mason jar or airtight container for 4-8 hours, add mix ins (additional mil if desired) and serve.

Makes 1 serving

Serving size: 1 recipe (not including mix ins)  Calories 340 Protein  20 g Carb 51 g Fiber 10 g Sugars 16 g Fat 9 g Saturated fat g Sodium  84 mg


Sunday, October 8, 2017

Trader Joes Treasure Post # 3: Everything But the Bagel Sesame Seasoning

Thought I'd share another Trader Joes product that is popular in our household. It is called "Everything But the Bagel Sesame Seasoning Blend" and its REALLY tasty!!  We love to sprinkle it on cooked vegetables, salad, toast... and I even used it in my previously posted "Everything" Baked Broccoli and Tofu recipe.  1/4 teaspoon is just 5 calories, and 80 mg of sodium. It brings the taste of everything bagels to liven up other foods!!


Thursday, September 21, 2017

Recipe ReDux Post # 62 “Everything” Baked Broccoli and Tofu

September’s Recipe ReDux is “Sheet Pan Meals” where our challenge was to create an entrée that is cooked all together on one sheet for a simple meal with less clean up!  This was a fun one for me because aside from pizza, or maybe lasagna, I had never really cooked an all in one meal in the oven!  My daughter loves tofu and broccoli and I happened to have those on hand, not to mention the new Trader Joes “Everything But the Bagel” seasoning in my cupboard which I had been waiting to try!! After pressing the tofu, I combined cubes of it and broccoli with a simple sauce and the seasoning , baked it in the oven and it came out delicious! If you do not have the Trader Joes seasoning you can also substitute plain sesame seeds as well. I hope you will try it along with the other Sheet Pan creations from the RecipeReDux group!


¼ cup low sodium soy sauce (use gluten free brand if on gluten-free diet)
2 tablespoons seasoned rice vinegar
2 tablespoons canola oil
1 teaspoon garlic powder
1 tablespoon Traders Joes “Everything But the Bagel” seasoning or sesame seeds
16 ounces extra firm tofu, cut into ½ inch cubes
8 cups raw broccoli florets
parchment paper or cooking spray


Preheat oven to 400 degrees. In a small bowl, whisk together the soy sauce, vinegar, oil, garlic power and seasoning/sesame seeds.  Add the tofu to a large bowl, pour in half of the soy sauce mixture and toss to coat.  Spread the tofu on one side of a large baking sheet topped with parchment paper or coated with cooking spray.  Add the broccoli to the bowl, pour in the second half of the sauce and mix to coat.  Spread the broccoli on the other half of baking sheet.  Bake for 15 minutes, turn over and then bake for another 5-10 minutes until lightly browned.  Sprinkle with additional sesame seeds for serving if desired

Makes 6 heaping cups 6 servings

Serving size: 1 heaping cup  Calories 190 Protein  14 g Carb 9 g Fiber 2 g Sugars 3 g Fat 9 g Saturated fat g Sodium  655 mg


Sunday, September 17, 2017

In the News: The Latest and the Greatest From the Cranberry Institute

Check out the latest news and recipe sent to me from the Cranberry Institute!
Cranberries and Health
Deep Data Dive: Cranberry Products and UTIs
Even with evidence to support the health benefits of a food, assessing the culmination of data allows practitioners to confidently make recommendations to their clients and patients. This is true for the medicinal use of cranberry products to protect against urinary tract infections (UTIs). Led by Ângelo Luís, a team of scientists took on the task of taking a deep dive into clinical studies involving cranberry products and UTI. The systematic review and meta-analysis of data revealed that through the years, studies have confirmed that there is significant support of the use of cranberry products in reducing the incidence of urinary tract infections. Their work also found that for those with some risk for UTIs, the effects of cranberry products were more pronounced. The outcome of their analyses provided support for their conclusion statements: [the results] could be used by physicians to recommend the ingestion of cranberries to decrease the incidence of UTIs, particularly in patients with recurrent UTIs.

With just a few exclusive months of fresh cranberry season, the weeks between late September and early December are some of our favorites! There are just so many fresh cranberry recipes, and so little time!

Below, we’ve shared some of our favorite ways to use the first fresh cranberries of the season. Over the next few weeks, we’re excited to see how you enjoy the #FirstCranberriesOfTheSeason!

4 Reasons, 4 Seasons 
We LOVE fresh cranberry season – but that doesn’t mean we don’t enjoy cranberries all year! Our newest resource, 4 Seasons, 4 Reasons for Cranberries Year-Round, can help your readers discover a healthy reason – and recipe – to enjoy cranberries (and their health benefits) during every season of the year.

And don’t let these Insta-worthy recipes go unnoticed – keep an eye out for news in just a few weeks with the annual Cranberry Friendsgiving Photo Contest (hint: there will be $4,000 in prizes!).

Follow us! 
In case you missed it: The Cranberry Institute is tweeting! Please tweet with us, tagging @CranInstitute and using #CranberryBogBlogger to share your blogs, recipes and cran-thoughts!

Cranberry Health Research Library 
Browse the selections by year to find the most recent publications:

Cranberry Institute
P.O. Box 497
Carver, MA 02330


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