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Turkey & Cranberry Salad and Classic Spinach Pie


With the fall in full swing and the holidays fast approaching, eating well often goes on the back burner for many. But you can put together some healthful, delicious, and energizing meals to serve over the holidays or at family get togethers without sabotaging an otherwise healthful diet.

To help you get started, here are two delicious recipes from the new book, The Smart Shopper Diabetes Cookbook by Robyn Webb, M.S.. And don’t let the name of the book fool you: these recipes are sure to please everyone’s palates—even if they don’t have diabetes. Enjoy!

Turkey and Cranberry Salad

Turkey and Cranberry Salad

Yields 4 1-1/4 cup servings

Preparation Time: 20 minutes

Cook Time: 0

This pretty jewel-colored salad is perfect for the holidays. Why not serve it for a festive brunch along with some fresh whole-grain rolls and a side of steamed French green beans.

Ingredients

2 cups diced cooked low-sodium deli turkey breast

1/2 cup dried unsweetened cranberries

1/2 cup diced red bell pepper

1/2 cup diced yellow bell pepper

1/4 cup diced red onion

2 tablespoons minced scallions

Dressing

2 tablespoons raspberry vinegar

1 teaspoon Dijon mustard

1/2 teaspoon sugar

3 tablespoons olive oil

pinch sea salt

1/4 teaspoon freshly ground black pepper

Directions

1. In a large bowl, combine the turkey, cranberries, red and yellow peppers, red onion, and scallions.

2. In a small bowl, whisk together the vinegar, mustard, and sugar. Slowly, in a thin stream, whisk in the olive oil until the dressing is emulsified. Season with salt and pepper. Pour the dressing over the salad and gently mix.

Nutrition Information:

Exchanges/Choices: 1 Carbohydrate, 2 Lean Meat, 1 1/2 Fat

Calories: 205

Total Fat: 11 g

Saturated Fat: 1.7 g

Trans Fat: 0 g

Cholesterol: 30 mg

Sodium: 445 mg

Potassium: 320 mg

Total Carbohydrate: 12 g

Dietary Fiber: 3 g

Sugars: 6 g

Protein: 16 g

Phosphorus: 175 mg

 

Classic Spinach Pie

Classic Spinach Pie

 Yields 24 2 x 2 inch square pieces

Preparation Time: 25 minutes

Cook Time: 36 minutes

One of my fondest memories is my Mom, sister, and I preparing spinach pie every Sunday. Back then, we didn’t hesitate to add loads of butter, but now know that’s not necessary, as cooking spray does the trick. The freezer section provides the most important ingredients; all you need to do is add some love.

Ingredients

olive oil flavored cooking spray

2 teaspoons olive oil

1 large onion, chopped

2 garlic cloves, minced

3 (16-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry

3/4 cup crumbled feta cheese

2 eggs, beaten

1/4 teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

1 (1-pound) box frozen filo dough, thawed according to package directions

Directions

1. Preheat the oven to 400 degrees. Coat a 9 ×13-inch baking dish with cooking spray. Set aside. Heat the oil in a medium skillet over medium heat. Add the onion and garlic and sauté for 5–6 minutes.

2. Add the onions and garlic to a large mixing bowl. Add in the spinach, feta cheese, eggs, salt and pepper.

3. Unroll the filo dough. Using one sheet at a time while keeping the remaining filo dough stack under a clean towel, carefully lift 1 filo dough sheet into the prepared pan and spray with the cooking spray, taking care to coat the edges of the filo, but don’t overspray. Repeat this 12 times with 12 sheets of filo stacked on top of each other fitted into the pan. Spread the spinach mixture on top of the 12 sheets. Repeat with another 12 sheets stacked on top of each other, spraying each time with butter flavored cooking spray.

4. Using a sharp knife, cut through the filo into 2 × 2 inch squares going about 1/3 down into the filo (do not cut all the way through to the bottom of the pan). Cover the pan with foil and bake for 25 minutes.

5. Remove the cover and continue to bake the spinach pie until the top is well browned and the filo dough looks crisp and flaky.

Nutrition Information

Exchanges/Choices: 1 Starch, 1/2 Fat

Calories: 100

Total Fat: 3 g

Saturated Fat: 1 g

Trans Fat: 0 g

Cholesterol : 20 mg

Sodium: 200 mg

Potassium: 170 mg

Total Carbohydrate: 16 g

Dietary Fiber: 2 g

Sugars: 1 g

Protein: 4 g

Phosphorus: 65 mg

What are your favorite fall foods?

 

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About The Author

Elisa Zied is a nationally recognized and award-winning health and nutrition expert, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books. An avid walker, she loves motivating others to #moveitorloseit. A book lover, she recently earned a certificate in children’s literature from Stony Brook Southampton and is currently working on several young adult novels. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram and Facebook.

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