Kristen Johnson, RD, Meijer Healthy Living Advisor offers up a few healthy holiday recipe from Green Bean and Mushroom Casserole to Pumpkin Pie Bites.

 

Green Bean and Mushroom Casserole
Serves 12

• Reduce the calories in your Green Bean Casserole by using Soymilk instead of cream of mushroom soup.
Ingredients:

1 ½ tbsp. Meijer Extra Virgin Olive oil, divided
2 medium onions, thinly sliced
1 ½ tsp. salt, divided
1 lb. fresh mushrooms, thinly sliced
3 tbsp. dry sherry
4 tbsp. flour
3 cups Meijer Organics Original Soymilk
2 tbsp. low-sodium soy sauce or Bragg’s Amino Acids
Salt and pepper to taste
2 (10 oz.) bags frozen cut green beans, thawed or 1 ½ lbs. fresh green beans, cooked until tender

Directions:

1. Preheat oven to 350 degrees F. Coat a 2-quart baking dish with nonstick spray.
2. Heat ½ tbsp. of the olive oil in a large heavy saucepan over medium heat. Add onions, season with ½ tsp. salt and cook until slightly browned and soft, 10-12 minutes. Remove the onions and set aside.
3. Heat the remaining tbsp. of olive oil in the same saucepan and add the mushrooms. Cook over medium-high heat, stirring often, until the mushrooms begin to brown and most of the liquid evaporates, about 5 minutes. Add the dry sherry and cook for about 1 minute more. Sprinkle the flour over the mushrooms and cook while stirring over medium heat until the flour browns slightly, about 2 minutes. Remove from the heat and cool briefly.
4. Warm the soymilk in a saucepan or microwave. Slowly whisk the warm soymilk into the mushrooms, scraping up any browned bits on the bottom of the pan. Return the saucepan to the heat and bring the sauce to a boil, stirring constantly.
5. Reduce the heat to a simmer and cook, stirring often, for 8-10 minutes until the sauce reaches the consistency of a thick cream soup. Stir in the soy sauce and salt and black pepper to taste.
6. Mix in the green beans and ½ cup of the onions. Place in the prepared casserole dish, top with the remaining onions and bake uncovered for 30-40 minutes.

Recipe from www.silksoymilk.com

Nutrition Information (per serving): 100 calories, 3g fat, 1g saturated fat, 0mg cholesterol, 621mg sodium, 12g carbohydrate, 3g fiber, 4g protein

Basic Stuffing Recipe
Makes 8-10 servings

1 loaf sliced whole wheat bread, approx. 1 lb.
2/3 cup Meijer canola oil
1 onion, chopped
4 stalks celery, chopped
2 tsp. poultry seasoning
Salt and pepper to taste
1 cup Meijer chicken broth

1. Let bread slices air dry for 1 to 2 hours, then cut into cubes.
2. In a Dutch oven heat canola oil over medium heat. Cook onion and celery until soft. 3. Season with poultry seasoning, salt, and pepper. Stir in bread cubes until evenly coated. Moisten with chicken broth; mix well.
3. Chill, and use as a stuffing for turkey, or bake in a greased casserole dish at 350 degrees F for 30 to 40 minutes.

Nutrition Information (per serving): Calories 250, Fat 15 g, Saturated Fat 1.5 g, Cholesterol 1 mg, Sodium 455 mg, Carbohydrates 23 g, Fiber 4 g, Protein 5 g

*Take the basic stuffing recipe and spice it up 3 different ways!

1. Oyster Stuffing:
• Follow the basic stuffing directions. Once stuffing is mixed together after step 2; blend in one (8 oz.) cup Hilton Fresh Oysters to stuffing mixture and bake at 350 degrees F for 30 to 40 minutes.
2. Apple/Raisin Stuffing:
• Follow the basic stuffing recipe. Once stuffing is mixed together after step 2; add 1 cup chopped apples and ¼ cup Meijer raisins to stuffing mixture and bake at 350 degrees F for 30 to 40 minutes.
3. Cranberry/Walnut Stuffing:
• Follow the basic stuffing recipe. Once stuffing is mixed together after step 2; add ½ cup dried cranberries and ½ cup walnuts to stuffing mixture and bake at 350 degrees F for 30 to 40 minutes.

Pumpkin Pie Bites
Makes 12

Ingredients:

Small Pumpkin Cooke Cutter
Mini Muffin Tray

1 refrigerated ready to roll piecrust
1 egg white
1 can 100% Pure Pumpkin (see ingredients for pie)

Directions:

1. Preheat oven to 350F.
2. Roll the dough out thin with a rolling pin. Use cookie cutter to cut pumpkin shapes from piecrust.
3. Press dough shapes into muffin tray. Brush egg white wash on top edges of each pie.
4. Prepare pumpkin pie mix according to the back of 1 can of 100% Pure Pumpkin. Spoon mixture into each mini pumpkin-shaped piecrust.
5. Bake for 12-15 minutes. Remove pies to cool.
6. Use black decorating frosting if desired.

Sea Salted Pumpkin Seeds
Preheat oven to 375F. Lightly coat pumpkin seeds with Meijer Extra Virgin Olive Oil and sprinkle with sea salt and pepper. Bake for 12 minutes or until golden brown and toasted.

 

Superfoods for Diabetes
Soy
Often used as a substitute for animal products, soy is an excellent power food to incorporate in your diet, even if you aren't a vegetarian. Soy can be eaten in whole bean form, such as baby green soybeans called edamame, which is the highest in protein. Other soy products include soy milk or cheese, tofu, soy nuts, or vegetarian meatless products.
Soy is also a source of niacin,