Squash as a pasta sauce base may sound unusual, but this is something community nutrition educator Dana Mealing, RDN, LDN, has been serving up for years— and it has yet to be rejected by picky eaters. This is a great way to make a rich, flavorful pasta sauce that is thick and creamy without adding extra saturated fat, and the bright orange color gives the illusion of being extra cheesy, making it irresistible to kids. This sauce is also great for smothering other veggies like broccoli and cauliflower. If you’re looking for a unique way to get more veggies in your diet this fall, you’ve found it! For an extra filling all-in-one meal, try using a pasta made from lentils or chickpeas!
Tag: cheese
Broccoli Cheddar Soup
Cheddar broccoli soup is one of the ultimate comfort foods for cold, cloudy days. How can we wrap ourselves in the creamy, cheesy goodness without sacrificing healthy habits? To start, don’t skimp on the broccoli! Broccoli is an amazing vegetable, and lots of research is currently being done on its health benefits, particularly its anti-inflammatory and antioxidant effects. All cruciferous veggies—broccoli, cauliflower, Brussels sprouts, kale—have been associated with a reduced risk of developing cancer. Broccoli, in particular, has been soaring in popularity because of its high content of diindolymethane, or DIM for short. Research is still ongoing, but it’s looking to be a strong anti-cancer agent. This improved recipe also reduces the amount of saturated fat by reducing butter and swapping out heavy cream for Greek yogurt. Read More
Spinach Stuffed Shells
This ricotta-and-spinach-stuffed shells recipe will become a family favorite and a great way to get the family to eat their spinach! For less calories, use part-skim milk ricotta and mozzarella. For more fiber use whole grain shells.
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Bell Pepper and Cheese Egg Cups
This recipe provides a great way to get some veggies for breakfast! Pair with a whole grain English muffin for a well-balanced meal! Yum!
Cheddar Broccoli Cauliflower Gratin
This dish is great for a family holiday get-together, and picky kids will like it too!
Chicken Enchilada Bean Dip
This enchilada bean dip is great for football season and will surely be a crowd-pleaser! It can also be prepared a few days ahead of time. Did you know beans are high in fiber, which helps us to stay full? Yum!
Cheesesteak Stuffed Peppers
If you are craving a Philly cheesesteak, but don’t want all the carbohydrates, this recipe is for you! This meal is high in protein and also high in vitamin C due to the bell peppers. Enjoy!
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Watermelon & Feta Salad
Fruit and cheese have long been long pared together, but this watermelon feta salad is the perfect combination of sweet, salty and refreshing.
Balsamic-Goat Cheese Grilled Plums
Grilled plums are healthy and delicious! Make this fruit-based appetizer at your next barbecue and impress everyone with this four-ingredient crowd pleaser.
Ingredients:
1 cup balsamic vinegar
2 teaspoons grated lemon zest
4 medium firm plums, halved and pitted
1/2 cup crumbled goat cheese
In a small saucepan, make a glaze by combining vinegar and lemon zest; bring to a boil. Cook 10-12 minutes or until mixture is thickened and reduced to about 1/3 cup (do not overcook). Grill plums, covered, over medium heat 2-3 minutes on each side or until tender. Drizzle with glaze; top with cheese.
Nutrition Facts
1 plum half with 1 tablespoon cheese and 2 teaspoons glaze: 58 calories, 2 g fat (1 g saturated fat), 9 mg cholesterol, 41 mg sodium, 9 g carbohydrate (8 g sugars, 1 g fiber), 2 g protein.
Printable recipe available at: https://www.tasteofhome.com/recipes/balsamic-goat-cheese-grilled-plums/
Ham & Cheese Breakfast Casserole
When you are craving a hearty, savory breakfast to feed the masses—but want something easy to prepare—this make-ahead breakfast casserole is worth a try. It can be prepared the night before and popped in the oven in the morning. And it’s a good source of protein, Vitamin A and calcium.