WINston-Salem, NC (WGHP) — Vacations are here. It’s time for sweets, treats, and feasts, but nutritionists say you should try to keep the balance by including a few healthy dishes in your holiday meals.
Shannon Smith stopped by the Brenner Fit in Winston Salem. The Atrium Health Wake Forest Baptist program works with families to improve the weight and health of children and families.
Here are some delicious and nutritious holiday recipes.
Festive arugula salad
material:
dressing
- 3/4 cup extra virgin olive oil
- 1/4 cup fresh lemon juice
- 2 tablespoons thawed frozen orange juice concentrate
- 3/4 teaspoon coarse salt
- 1/2 teaspoon black pepper
salad
- 4 oranges
- 5 ounces arugula
- 5 ounces baby spinach
- 3/4 cup pomegranate seeds or dried cranberries
- 4 ounces goat cheese crumble
- 1/3 cup finely chopped red onion
direction:
- Put the dressing ingredients in a bowl and mix with a whisk.
*Available from 1 day in advance. Chill. Bring to room temperature and whisk again before using.
- Cut off the orange peel and white part. Slice the oranges into 1/4- to 1/2-inch-thick rings. Cut each round into quarters. Transfer orange pieces to a large bowl. Add remaining ingredients and mix. Drizzle enough dressing over the salad to coat and serve.
kale salad
material:
- Wash 6 large kale leaves and wipe off excess water
- 1 clove of garlic (chopped)
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- grated parmesan cheese
- 1/4 cup chopped walnuts (optional)
direction:
- Grasp the bottom of each kale stem and forcefully pull your hand up along it to dislodge the leaves from the stem. Discard the stem.
- Stack the leaves on top of the cutting board. Using a knife, cut across the stack in thin sliver of kale.
- Place the kale in a large bowl and massage it with your hands to break up the leaves and make them more tender.
- Combine garlic, lemon juice, oil and salt in a small bowl. mix together. Add mixture to bowl of kale and toss with tongs to coat each leaf evenly. Add more lemon, oil, or salt if desired.
- Topped with parmesan cheese and walnuts.
Round roasted sweet potatoes with rosemary and honey vinaigrette
material:
- 2-3 pounds sweet potato (about 3 large), cut into 1/2-inch rings
- salty
- cooking spray
dressing
- 1 tablespoon olive oil
- 1/4 cup honey
- 3 tablespoons white wine vinegar
- 2 tablespoons chopped fresh rosemary
- 2 cloves of minced garlic
- 1/4 teaspoon salt
- 1/2 teaspoon freshly ground pepper
direction:
- Preheat oven to 425°F. Line a large baking sheet with foil and coat with cooking spray.
- Place a round object on the baking sheet so that it does not touch it, and sprinkle with salt to taste. Spray cooking spray from above to coat.
- Roast for 15 minutes or until surface is browned. Remove from oven and flip potatoes over. Bake for an additional 15 minutes or until browned on the second side.
- Whisk together dressing ingredients and pour over roasted potatoes. serve.
roasted rosemary sweet potato rounds
material:
- 2-3 pounds sweet potato (about 3 large), cut into 1/2-inch rings
- 1 tablespoon melted butter
- 1 tablespoon canola oil
- salt and pepper to taste
- 1 tablespoon fresh rosemary, chopped or 1 teaspoon dried rosemary, chopped
direction:
- Preheat oven to 425°F. Line a large baking sheet with foil.
- Mix melted butter and oil.
- Place the rounds on a baking sheet not touching and brush both sides with the melted butter/oil mixture.
- Sprinkle with salt, pepper and rosemary.
- Roast for 15 minutes or until surface is browned. Remove from oven and flip potatoes over. Bake for an additional 15 minutes or until browned on the second side.
- Whisk together dressing ingredients and pour over roasted potatoes. serve.
Caramelized Brussels sprouts
Servings 4-5 | 15 minutes
material:
- 1 pound brussels sprouts, trimmed and thinly sliced
- 1 tablespoon olive oil
- 1 clove of garlic
- a pinch of salt
- 1-2 tablespoons of brown sugar
- ¼ cup coarsely chopped pecans (optional)
- 1/4 cup dried crasins (optional)
direction:
- Heat olive oil in a large skillet over medium heat.
- Sauté the garlic for 30 seconds.
- Add the brussels sprouts and continue to sauté until bright green and tender, 4 to 5 minutes more.
- Add salt, brown sugar and crasins. toss together. Top with pecan nuts.
grilled brussels sprouts
4-5 servings | 30 minutes
material:
- cooking spray
- 1 pound Brussels sprouts
- 1 tablespoon canola oil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- option:
direction:
- Preheat oven to 425 degrees.
- Line a baking sheet with foil and spray with cooking spray.
- Trim the bottom of each Brussels sprout, cut into quarters, and place on a baking sheet.
- Place the sprouts on a baking sheet and drizzle with canola oil. Season with salt, pepper, and seasonings to your liking. Toss slowly until each piece is coated.
- Bake in the oven for 15 minutes. Remove from oven and flip/stir sprouts. Roast for an additional 5 to 10 minutes or longer, until browned and crisp.
Butternut Squash Apple Cranberry Bake
4 servings | 1 hour
material:
- 1/4 cup melted margarine
- 1 large butternut squash, peeled and cut into 1/2-inch cubes
- 1 medium apple (diced)
- 1/2 cup dried cranberries
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg (optional)
- 2 tablespoons brown sugar
direction:
- Preheat oven to 425 degrees Fahrenheit.
- Place margarine and all ingredients in a 1-1/2 quart baking dish.
- Cover and bake for 30 minutes.
- Remove lid and bake for an additional 15 minutes or until pumpkin is tender.
Savory Butternut Squash
Serves 6-8 | 20 minutes
material:
- 2 medium butternut squash, peeled and diced (about 6 cups)
- 1 tablespoon olive oil
- salt and pepper to taste
- ½ teaspoon curry powder
- 1 tablespoon honey
- ¼ cup golden raisins
- 2 tablespoons freshly chopped coriander
direction:
- Preheat oven to 500°F.
- Drizzle the pumpkin with oil, salt and pepper.
- Place pumpkin in single layer on sheet pan.
- Bake for 10 minutes or until tender.
- Remove from oven and toss squash with remaining ingredients.serve immediately
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