Easy Recipes for a Healthy Holiday Season Baked Acorn Squash With Pineapple Recipe Summary: Preparation Time: 1 hour, 20 minutes Number of Servings: 6 Cups of Fruits and Vegetables Per Person: 0.5 Ingredients: 1 large acorn squash (approximately 32 oz) 2 tsp ground cinnamon 1 cup crushed pineapple, drained 1 tsp ground nutmeg 1/2 tsp ground allspice 1/2 tsp ground ginger Directions: Preheat oven to 350ºF. Cut the squash in half and remove the seeds. Place each half, cut side down, in a baking dish. Cover dish and bake for 45 to 60 minutes until squash is soft and tender. Meanwhile, combine the cinnamon, pineapple, nutmeg, allspice, and ginger. When squash is cooked, remove from oven. Let it cool for 10 minutes. Scoop out the pulp from both halves and combine with the pineapple mixture. Replace mixture into shells and return to the oven and bake for 7 minutes until pineapple mixture is hot and bubbly. Diabetic Exchange: Fruit: 0; Vegetables: 2; Meat: 0; Milk: 0; Fat: 0; Carbs: 0; Other: 0

Apricot-Studded Pilaf With Mushrooms Recipe Summary: Preparation Time: 1 hour Number of Servings: 4 Cups of Fruits and Vegetables Per Person: 1.5 Ingredients: 1 Tbsp olive oil 1 cup finely chopped onion 3 cloves minced garlic 8 oz Portobello mushrooms, thickly sliced 1/2 cup sliced carrots 1/2 cup diced green bell pepper 1 cup long-grain brown rice 1/2 cup wild rice 2 cups carrot juice (or orange juice) 1/2 tsp rosemary 1/2 tsp dried sage 1/4 tsp black pepper 1/2 cup diced dried apricots Directions: In a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring frequently, for 5 minutes or until onion is golden brown. Stir in mushrooms, carrot, and bell pepper; cover and cook 7 minutes until the vegetables are tender. Stir in brown rice, wild rice, carrot juice, rosemary, sage, black pepper, and 2 cups of water; bring to a boil. Stir in apricots, and cook 45 minutes, or until rice is tender and liquid has been absorbed. Diabetic Exchange: Fruit: 1; Vegetables: 3; Meat: 0; Milk: 0; Fat: 1; Carbs: 3; Other: 0

Curried Cauliflower Recipe Summary: Preparation Time: 20 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: 1 Ingredients: 1 Tbsp canola oil 3/4 cup chopped onion 3/4 cup frozen green peas 1 head of cauliflower, chopped and steamed 1 Tbsp curry powder 2 tsp cumin 1/8 tsp salt 1/8 tsp black pepper Directions: Heat canola oil in large skillet. Add onion and sauté for one minute. Add remaining ingredients and stir until vegetables are coated with the spices. Cook on medium heat for 10 minutes, stirring often. Diabetic Exchange: Fruit: 0; Vegetables: 2; Meat: 0; Milk: 0; Fat: 1; Carbs: 0; Other: 0

Glazed Sweet Potatoes Recipe Summary: Preparation Time: 50 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: 0.5 Ingredients: 1 lb sweet potatoes, peeled and cut into 1/2 inch-thick slices vegetable cooking spray 1 Tbsp cornstarch 1 Tbsp brown sugar 3/4 cup unsweetened orange juice 2 Tbsp lemon juice Directions: Spray 1 quart casserole dish with cooking spray and place potato slices in the bottom. Combine cornstarch and brown sugar in a small bowl and add orange and lemon juices, stirring well. Pour over potatoes and cover and bake at 425°F for 40 minutes or until potatoes are tender and glaze is thickened. Diabetic Exchange: Fruit: 0; Vegetables: 0; Meat: 0; Milk: 0; Fat: 0; Carbs: 1; Other: 0

Lemon-Walnut Green Beans Recipe Summary: Preparation Time: 20 minutes Number of Servings: 8 Cups of Fruits and Vegetables Per Person: 1 Ingredients: 8 cups small green beans cooking spray 2 cups sliced green onions 1/3 cup chopped walnuts 1-1/2 Tbsp chopped fresh or 3/4 Tbsp crushed dried rosemary 5 Tbsp fresh lemon juice 1-1/2 Tbsp grated lemon rind Directions: Arrange green beans in a steamer basket over boiling water. Cover and steam 8 to 12 minutes or until crisp-tender. Plunge beans into cold water to stop the cooking process; drain. Spray a sauté pan with cooking spray. Over medium-high heat, add green onions, and sauté until tender. Add green beans, walnuts, rosemary, and lemon juice; cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind. Diabetic Exchange: Fruit: 0; Vegetables: 2; Meat: 0; Milk: 0; Fat: 1; Carbs: 0; Other: 0

New Orleans Red Beans Recipe Summary: Preparation Time: 40 minutes Number of Servings: 8 Cups of Fruits and Vegetables Per Person: 1 Ingredients: 1 lb dry red beans 2 quarts water 1-1/2 cups chopped onion 1 cup chopped celery 4 bay leaves 2 cup chopped sweet green pepper 3 Tbsp chopped garlic 3 Tbsp chopped parsley 2 tsp dried thyme, crushed 1 tsp black pepper Directions: Pick through beans to remove bad beans; rinse thoroughly. In a 5-quart pot, combine beans, water, onion, celery, and bay leaves. Bring to boiling; reduce heat. Cover and cook over low heat for about 1 1/2 hours or until beans are tender. Stir and mash beans against side of pan. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves. Serve over hot, with cooked brown rice, if desired. Diabetic Exchange: Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 0; Carbs: 0; Other: 0

Spinach Casserole Recipe Summary: Preparation Time: 5 hours, 20 minutes Number of Servings: 8 Cups of Fruits and Vegetables Per Person: 0.5 Ingredients: 3 10 oz boxes frozen spinach, thawed, rinsed and drained 2 cups non-fat cottage cheese 3/4 cup egg substitute 1/4 cup flour 1/2 tsp salt 3 Tbsp light buttery spread Directions: Mix all ingredients together and pour into slow cooker. Cover and cook on high for 1 hour. Reduce heat to low and cook for 4 more hours. Diabetic Exchange: Fruit: 0; Vegetables: 1; Meat: 1; Milk: 0; Fat: 0; Carbs: 0; Other: 0

Roasted Squash with Potatoes & Garlic Recipe Summary: Preparation Time: 1 hour Number of Servings: 8 Cups of Fruits and Vegetables Per Person: 0.75 Ingredients: 1 unpeeled acorn squash, washed, halved, seeded and cut into 12 equal pieces 4 medium (about 2 lbs) unpeeled butter potatoes, washed and quartered 4 cloves garlic, peeled and crushed 3 Tbsp olive oil 1 large sprig rosemary Directions: Preheat oven on 425ºF. Combine squash, potatoes and garlic in 9 x 13-inch shallow baking pan. Drizzle with oil. Salt and pepper to taste. Top with rosemary sprig. Bake 45-50 minutes, turning once after vegetables are browned on one side. Option: Squash may be peeled if desired. Diabetic Exchange: Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 1; Carbs: 1; Other: 0

Curried Butternut Apple Soup Recipe Summary: Preparation Time: 1 hour Number of Servings: 10 Cups of Fruits and Vegetables Per Person: 0.75 Ingredients: 1/4 cup reduced fat margarine 2 cups chopped onion 1 rib celery 4 tsp curry powder 2 medium butternut squash (about 2 1/2 – 3 lbs) peeled, seeded, and cut into cubes 3 medium apples—peeled, cored, and chopped 3 cups water (chicken stock or vegetable broth) 1 cup cider Directions: In a heavy kettle, combine onions, celery, margarine and curry powder. Cover and cook over low heat until vegetables are tender (10–15 minutes), stirring often. Add cubed squash, chopped apples, and liquid (water, stock or broth) and bring to a boil. Reduce heat and simmer 20–30 minutes or until squash and apples are cooked thoroughly. Strain liquid and set aside. Puree the apple-squash mixture with one cup of the strained liquid. Add cider and remaining liquid to reach desired consistency. Garnish with grated apple, yogurt or low fat sour cream. Diabetic Exchange: Fruit: 1; Vegetables: 3; Meat: 0; Milk: 0; Fat: 1; Carbs: 0; Other: 0

Snow Pea Bisque Recipe Summary: Preparation Time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables Per Person: 1 Ingredients: 3/4 cup sliced green onions 1/2 cup chopped onion 1 Tbsp margarine 1 lb snow peas, trimmed 2 cups coarsely chopped romaine lettuce 2 cups coarsely chopped spinach 4 cups low sodium vegetable broth 1/2 tsp dried tarragon 1/2 tsp dried mint 6 Tbsp plain fat-free yogurt Directions: Sauté onions in margarine in large sauce pan until tender. Add snow peas, lettuce, and spinach; sauté 5-10 minutes. Add broth, tarragon, and mint; bring to boil. Reduce heat and simmer for 15 minutes covered or until snow peas are tender. Process soup in food processor or blender until smooth. Strain thoroughly with fine sieve. Serve warm or cold with yogurt garnish. Diabetic Exchange: Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 1; Other: 0 Diabetic exchanges are calculated based on the American Diabetes Association Exchange System; www. fruitsandveggiesmatter.gov rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. More healthy recipes are available at www.fruitsandveggiesmatter.gov.