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Posted on November 19, 2020

Add these healthy recipes to your holiday feast

From our experts: Jessi Holden is a registered dietitian/nutritionist at Mary Free Bed. 

The holiday season is upon us, and that means celebratory meals filled with traditional dishes. It’s always fun to try something new, though! These three recipes have become favorites in my home, and if you need vegan- or diabetic-friendly ideas or gluten-free options, these dishes check all of those boxes.  

Grilled Polenta Flats with Roasted Pepper Topping

Grilled Polenta Flats with Roasted Pepper Topping 

Ingredients 

  • 1 tube prepared polenta 
  • 1 tablespoon olive oil 
  • 1 large jar roasted red peppers or three large red bell peppers, roasted 
  • ½ cup green olives stuffed with feta or jalapeno  
  • 1 fresh jalapeno 
  • ¾ cup cilantro 
  • ½ white onion 
  • ½ tsp. garlic powder 

Directions 

  1. Slice polenta into ½–inch thick slices.  
  2. Fry on a grill pan or regular pan for 2-3 minutes each side or until slightly browned. 
  3. Dice the jalapeno (with or without the seeds and white flesh – this is where some of the spiciness lives). 
  4. Dice the white onion. 
  5. Add the veggies, olive oil, garlic powder and olives into a food processor and pulse until well blended (or could chop/mince everything by hand). 
  6. Chop cilantro and stir it in after you’ve pulsed your topping. 
  7. Place a dollop on each polenta slice and serve. 

Nutrition information per ½ cup (12 servings/batch): 204 calories, 4 g fat, 40 g carb, 4.5 g protein  

Roasted Smokey Butternut HummusRoasted Smoky Butternut Hummus 

Ingredients 

  • 3 cups butternut squash (fresh, roasted or frozen, steamed) 
  • 4 tablespoons olive oil, divided 
  • 1 bulb garlic 
  • 1 14 oz. can of no salt or reduced sodium chickpeas or white beans, drained and rinsed 
  • 1 jar roasted bell pepper (or roast one red bell pepper alongside your garlic. See instructions below.) 
  • 2 tablespoons lime juice 
  • 2 tablespoons tahini or peanut butter 
  • 1 teaspoon smoked paprika 
  • Pinch of red pepper flakes, if desired for heat 

Directions 

  1. Preheat oven to 400 degrees F 
  2. If using fresh butternut squash, you may cook it in multiple ways: 
    • Skin and dice into cubes, drizzle with ½ tablespoon of olive oil and roast at 400 degrees about 20 minutes, turning halfway through. 
    • Place entire squash (leave skin on) into a crock pot and cook on high for about two hours. Allow to cool a bit, then slice in half and scoop out the squash. 
    • Use frozen squash and steam according to package directions. 
  3. Cut the top off of the garlic bulb and drizzle ½ tablespoon of olive oil on top of the bulb. Wrap loosely in foil and roast at 400 degrees F for about 40 minutes. 
    • If roasting fresh bell pepper, place your bell pepper on a baking sheet whole and roast for 20 minutes, turn and roast another 20 minutes.  
  4. Allow both squash, bell pepper and garlic to cool. To remove the cloves, gently squeeze the bulb. For the bell pepper, once cool, remove the charred skin. 
  5. Put the squash, garlic, bell pepper (½ jar or 1 freshly roasted), chickpeas or beans, lime juice, tahini or peanut butter, and smoked paprika into a bowl and use an immersion blender to mix.  
    • You can use a food processor or a blender to mix as well. 
    • If it is too thick, add one tablespoon of water at a time to thin. 
  6. Serve with pita, pretzels, veggies or fruit. 

Nutrition information per ¼ cup: 88 calories, 2.4 g fat, 12 g carb, 2.5 g protein 

Vegan Roasted Apple and Veggie StuffingVegan Roasted Apple and Veggie Stuffing 

Ingredients 

  • 2 large apples, diced (peeling optional) 
  • 2 large carrots, peeled and diced 
  • 1 large parsnip, peeled and diced 
  • 1 large sweet potato, peeled and diced 
  • 1 large jicama, peeled and diced 
  • 4 cloves garlic, chopped 
  • 2 tablespoons olive or avocado oil 
  • 1 teaspoon salt 
  • ¼ teaspoon black pepper 
  • 3 cups of vegetable broth, low-sodium 
  • ½ teaspoon thyme 
  • ½ teaspoon rosemary 
  • ½ teaspoon ground cinnamon 
  • 12 ounces bread cubes, whole grain or gluten-free, if needed 

Directions 

  1. Preheat oven to 400 degrees F. 
  2. Dice all veggies and garlic, toss with olive oil and a sprinkle of salt. 
  3. Spread mixture onto a baking sheet/pan and roast for 15 minutes, toss and roast another 15 minutes. Remove and allow to cool. 
  4. Bring the broth to a simmer and add spices. 
  5. Turn the burner low and add the bread cubes. Once the bread has absorbed most of the liquid, add the cooked apple/veggie mixture.  
  6. Serve and enjoy.

Nutrition information per 1 tbsp: 16 calories, 1.3 g fat, 1 g carb, 0 g protein 

Mary Free Bed offers outpatient Nutrition Services with registered dietitians available to help you build sustainable, doable and individualized goals. Contact us for one-on-one nutrition therapy or if you’re interested in our Weight Management Program. For more information, call 616.840.8908.