Eat To Live
Customized Nutrition

 

November 16, 2012

Hi Friends, 
I thought appropriate that I include some tasty but healthy recipes for Thanksgiving, since it is less than 1 week away.  So many ideas, so little time...but here are some of my fav's.  Eat smart.  Feel good. 
 
Our Falling Leaves...Falling pounds program is going strong, great work to all of the participants this year.  Our supermarket tours are a huge hit.  If you are interested in one at any point please contact me for information.  
 
Monday starts my annual 6 weeks of NO ADDED SUGARS, ending New Years Eve.  Last year 77 motivated people joined me.  The result?  We all felt amazing on Jan 1.  Think you can't do it?  I know you're wrong.
 
This saturday Nov 17th at 12:30pm our dietitian Jason Oliveira will be speaking here about nutrition for adventure racing.  He is available  here every saturday for appointments if you would like something tailored to your needs.  Call for info on how to get costs covered by health insurance.  Visit his website www.Ragnaroktraining.com for an idea of what he's all about. 
 
Monday Dec 3rd Dr. Gordon Gibson will be doing a talk "Your Natural Drugstore".  Please RSVP to these free talks at LMann23@aol.com.  
 
Looking for a past issue?  Newsletter Archives are now available via this link...  http://archive.constantcontact.com/fs081/1101542597835/archive/1109161150833.html#.TyMAAQ329VY.facebook

 

Live Well
Melissa
 
 

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Did You Know...

Grass-fed meats have up to 4 times as much omega-3 fats as grain-fed.  Not to mention grain/corn fed = GMO meats.  Non-GMO Thanksgiving, yea!

 

 

Apple, Leek & Butternut Squash Gratin

Can be made ahead & cooked last minute  

3 tablespoons extra-virgin olive oil

2 medium leeks, white part only, trimmed of roots and tough outer leaves, thinly sliced crosswise, well washed and dried

Coarse salt and ground pepper

1/2 cup dry sherry

1 tablespoon chopped fresh sage, plus leaves for garnish

1 pound butternut squash, peeled, seeded, and sliced 1/8-inch thick

1 pound apples, such as Gala, Cortland or Macoun, peeled, halved, cored, and cut into 1/8-inch thick slices

1/2 cup freshly grated Parmesan cheese

 

 

  1. Preheat the oven to 350 degrees. In a 10-inch skillet, heat 2 tablespoons of oil over medium heat. Add leeks and 2 tablespoons water; season with salt and pepper. Cook, stirring occasionally, until they begin to brown, about 10 minutes. Add sherry and sage and cook until liquid is reduced to a glaze, about 3 minutes; set aside.
  2. In a 2-quart shallow baking dish, arrange squash in overlapping layers; season with salt and pepper. Spread leeks evenly over the squash.

  3. Arrange apples in an overlapping layer over the leeks. Brush apples with remaining tablespoon oil. Cover tightly with aluminum foil. Bake 45 minutes.

  4. Uncover and sprinkle cheese over the top. Raise the oven temperature to 450 degrees and bake 10 minutes, or until the cheese has melted and is golden brown. The tip of a paring knife should easily pierce the gratin. Let cool 10 minutes before serving. Garnish with sage leaves

-Compliments of www.wholeliving.com

-Taste tested & approved by Eat To Live

 

Cranberry Sauce-ish
Taste like cranberry sauce...looks like it too.  Peace out Sugar!
2 cups fresh cranberries
1 apple - peeled & chopped
2 teaspoons orange zest (can use fresh organic orange peel)
pinch salt
pinch cayenne pepper
3-4 packets stevia, or 1/4 tsp liquid stevia - to taste

Use food processor to pulse & chop ingred but still leave chunky.  Refrigerate to let flavors settle. 
 

Pumpkin Coconut Pie Cups
A crustless, portioned twist on pumpkin piepumpkin pie 

1 1/2 cups pumpkin puree

2 dropperfulls vanilla stevia

1 cup lite coconut milk

1 tsp rum extract

1 Tbsp cinnamon

1 tsp ginger

1 tsp cloves

3 eggs

 

Beat pumpkin stevia, rum extract, cinnamon, ginger and cloves in a large bowl with an electric mixer on low speed until blended. Beat in eggs, one at a time, until combined. Beat in coconut milk.  Pour in greased muffin cups or muffin pan.  Bake at 350 degrees until center is set, about 20-25min. 

 

Rosemary Roasted Walnuts
A crunchy little picky food...appetizers move over
2 cups organic raw walnuts
2 Tbsp olive oil
1/2 tsp sea salt
1/2 tsp cayenne pepper
2 tsp dried rosemary or 2 Tbsp chopped fresh

Throw all ingredients into a ziplock bag, or container with a lid.  Toss until walnuts are coated.  Empty contents of bag on a cookie sheet and bake at 350 degrees for about 10 minutes.  Store in the refrigerator.
 Stevia Conversion Chart 
Available at www.sweetleaf.com   
 
Eat To Live
Customized Nutrition
 Melissa Kirdzik, MS, RD, LDN 
401.486.7089
melissa@EatToLive.biz

 

Renaissance Fitness - 195 Broadway, Newport RI 02840