RECIPES from Kristal Lowe, RD, PacMed
Muffin Tin Pumpkin Pies:
Recipe from www.takeandbakes.com
Ingredients:
- pumpkin pie filling for one 9-inch pie
- Two 9-inch pie crust doughs – pre-made from a box
- Small bowl or round cookie cutter 4 inches in diameter
- muffin tin
- whipped cream
Makes 12 mini pumpkin pies
Instructions:
- Prep your dough. Using a bowl or 4 inch round cookie cutter, cut out 12 circles from your 2 9-inch pie crust doughs. Spray a little oil on the cookie cutter to prevent from sticking to the dough.
- Place each circle into a pre-greased muffin tin. Press them in, letting the sides come up for a fun look. Score the bottom of your dough with a fork to keep the crust from bubbling up as it cooks.
- Pour your pumpkin filling into each muffin tin cup. Fill them to the very top.
- Bake your muffin tin pumpkin pies at 425* for 15 minutes. Then turn your heat down to 350* and bake them for 25-30 minutes. (This is 15-20 minutes less than a regular pie)
- Let these cool on a wire rack for a couple of hours to let the pumpkin filling set.
- Add a dollop of whipped cream to each individual muffin tin pie. Enjoy!
Muffin Tin Stuffing
Ingredients:
- 1 stale loaf whole wheat bread, cubed
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 small apples, chopped
- 4 ribs celery, chopped
- ½ cup parsley, chopped
- 2 tablespoons sage, chopped
- 2 tablespoons thyme, chopped
- 2 tablespoons rosemary, chopped
- 3/4 cup dried cranberries
- 2 teaspoons salt
- 1 teaspoon pepper
- 2 1/2 cups vegetable stock
Instructions:
1. Preheat oven to 375 degrees F. Preheat a large skillet over medium heat. Add olive oil and onions. Cook for 3-4 minutes. Add apples and celery. Cook for 5 minutes, or until softened. Add cranberries, salt, pepper, and chopped herbs. Mix to combine.
2. Place cubed bread in a large bowl. Pour the vegetable and apple mixture over bread. Add vegetable stock. Mix gently.
3. Use olive oil to lightly grease a standard muffin tin. Fill each tin with stuffing mixture.
4. Bake for 20-25 minutes, or until golden brown. Enjoy!
Cauliflower & Potato Mash Recipe:
Recipe adapted from www.CookingLight.com
By substituting in the antioxidant-rich cauliflower, you’ll be creating a lower carbohydrate mash while boosting the nutrient value. Cauliflower is also a good source of vitamin C, K and magnesium.
Yield: 12 servings (serving size: 1/3 cup)
Ingredients
- 2 cups plain mashed potatoes
- 5 1/2 cups coarsely chopped cauliflower (about 1 small head)
- 1/2 cup fat-free milk
- 6 garlic cloves
- 1 bay leaf
- 1 tablespoons unsalted butter
- 1 teaspoon salt
Preparation:
Prepare 2 cups of plain mashed potatoes. Keep warm.
Cook cauliflower in boiling water 7 minutes or until tender. Drain.
Place fat-free milk, garlic cloves, and bay leaf in a small saucepan; bring to a simmer. Cover and cook over low heat for 10 minutes. Discard bay leaf. Place cauliflower, milk mixture, butter, and salt in a food processor, and process until smooth, scraping sides of the bowl occasionally. Combine mashed potatoes and cauliflower mixture in a large bowl, stirring until well blended
Nutritional Information
Estimated amount per serving
- Calories: 52
- Total Fat: 2.0g
- Protein: 2.3g
- Carbohydrate: 9.5g
- Fiber: 2.2g
- Cholesterol: 6mg
- Sodium: 331mg
Eggnog Recipe:
Recipe from www.cookinglight.com
Eggnog is a good source of calcium and protein but the real stuff can have you consuming a whopping 430 calories per 6 ounces. This version will save you calories without sacrificing creamy taste.
Yield: 8 servings (1/2 cup)
Ingredients
- 3 1/2 cups 1% low-fat milk
- 1/2 cup fat-free sweetened condensed milk
- 1 tablespoon all-purpose flour
- 1/4 teaspoon grated whole nutmeg
- 1/8 teaspoon salt
- 2 large egg yolks
- 1/4 cup bourbon
- 2 tablespoons brandy
- 1 teaspoon vanilla extract
- Additional grated whole nutmeg (optional)
Preparation
1. Combine first 5 ingredients in a medium saucepan. Bring to a boil over medium heat, stirring constantly with a whisk. Place egg yolks in a medium bowl. Gradually whisk one-third of hot milk mixture into egg yolks. Add yolk mixture to remaining hot milk mixture, stirring with a whisk. Cook over medium heat 1 minute or until slightly thickened. Pour into a pitcher; stir in bourbon, brandy, and vanilla.
2. Cover surface of eggnog with wax paper; refrigerate at least 4 hours or overnight. Garnish with additional nutmeg, if desired
Nutritional Information
Estimated amount per serving
- Calories: 147
- Fat: 2.3g
- Protein: 5.8g
- Carbohydrate: 18.1g
- Cholesterol: 58mg
- Sodium: 113mg
Flavored Water Recipes:
Holiday Twist:
Large pitcher of plain water or plain sparkling water
8 ounces whole Cranberry
2 small lime slices
Handful of mint leaves
Mix all ingredients together.
For best results let chill for up to 3 hours to let flavors marinate
Refresher:
1 large pitcher of plain water or plain sparkling water
1 large cucumber ¼ inch slices
2 lemons ¼ inch slices
Handful of mint leaves
Mix all ingredients together.
For best results let chill for up to 3 hours to let flavors marinate
Kristal Lowe is a registered dietician at Pacific Medical Centers and practices at the Canyon Park, Lynnwood, Northgate and Totem Lake clinics. She completed her undergraduate studies at Seattle Pacific University with a bachelor of science in Nutrition and Dietetics, followed by an internship at Oregon Health & Science University in Dietetics.
