The Richmond Register

Recipes

February 1, 2013

Put a healthy spin on comfort foods

Comfort foods

MADISON COUNTY — A great way to warm hearts—and stomachs—during winter weather is with delicious comfort foods. What many find even more comforting is that you can make them heart-healthy with simple ingredient swaps and healthier cooking techniques. To help, there’s the “Comfort Your Heart” Recipe Collection from CanolaInfo.

“I love these recipes because they are both hearty and heart-healthy,” says Dawn Jackson Blatner, R.D., C.S.S.D., L.D.N., author of “The Flexitarian Diet” and developer of the re?cipe collection.

To make comfort foods heart-healthy, Blatner uses a blender to thicken soup instead of heavy cream and “bake-frying” to make food crispy without deep-frying. She upgrades grains, using whole grain versions of breads and gnocchi. She also pumps up produce, making fries out of carrots and parsnips, “chips” from zucchini and “pasta” from spaghetti squash to keep calories and saturated fat in check while optimizing nutritional value.

“The emphasis lately has been more on what to add to your diet as opposed to what to subtract,” says Blatner. “It’s about eating whole grains, plant proteins, produce and heart-smart fats like canola oil.”

Each heart-warming entrée contains less than 500 calories per serving and is low in saturated fat. All recipes are made with canola oil, which has the least saturated fat and most omega-3 fat of all common culinary oils and is free of trans fat.

Recipes include:

• Rustic Tomato Soup with Grilled Cheese Crostini

• Chicken Parmigiana with Spaghetti Squash

• Turkey Burger Casserole with Parsnip and Carrot Frites

• Cornmeal-Crusted Fish and Zucchini Chips

• Beef Ragout with Grilled Bread

• Skillet Gnocchi with Butternut Squash and Kale Pesto

In this last nutrient-rich dish, whole grain gnocchi and the “superfood” kale lay the foundation. Healthful convenience foods such as pre-packaged, whole grain gnocchi and frozen, cubed butternut squash save time in preparing the dish.

“When putting together these recipes, I thought about foods I would like to eat on a winter night,” says Blatner.

Skillet Gnocchi with Butternut Squash

and Kale Pesto

Text Only
Recipes
  • GinaNoemugpic.jpg Growing and cooking with herbs

    We all want to eat food that tastes good. One of the most common ways we tend to make food taste good is by adding salt. Unfortunately, most American diets are too high in sodium. Diets high in sodium can raise blood pressure, which can lead to many major health issues including heart disease. Herbs provide a great way for us to limit our sodium intake while still consuming flavorful foods.

    May 16, 2014 1 Photo

  • 04.18 Food .jpg It’s egg party time

    I love this time of the year because eggs really do go down in price during the Easter season. I have some new recipes on how to fix eggs besides the coloring part.

    April 18, 2014 2 Photos

  • 03.21 Jacksons.jpg Let’s go to Jackson, and I don’t mean Mississippi


    The Jackson I have been to this week is right here in Richmond. If you get to 203 S. Third St. in Richmond, that is where you will find “Jackson’s,” owned and operated by Sean Jackson.

    March 21, 2014 2 Photos

  • Shop your refrigerator, part two: Casseroles

    Last article, we wrote about making soup out of leftover ingredients you have around the house. With this winter giving us one more round of snow early in the month, a hot bowl of soup turned out to be a good way to stay warm while staying home.

    March 13, 2014

  • Let’s have a Mardi Gras party in Kentucky

    It’s the time of year when the people in New Orleans celebrate a festival called Mardi Gras. Many states now do the same. Some call it “Fat Tuesday” which I have never understood till I went to New Orleans (five times) and saw all of the excitement for myself.

    February 27, 2014

  • Beat the winter blues with meatballs

    When it’s this cold outside it’s nice to warm up with some good comfort food.
    I can think of few things more wonderful than the smell of simmering meatballs coming from the kitchen while I cuddle with my two young children, and a few good books, on a brisk winter day.

    February 27, 2014

  • 01.31 Red Velvet Cookie.jpg Bake up some red velvet, white chocolate cookies

    After the kids come in from building snow forts and making snow angels, I like to have big cup of hot chocolate with extra marshmallows. But if you really want to indulge after playing in the snow, try these melt-in-your-mouth cookies.

    January 31, 2014 1 Photo

  • Liz Denny.jpg Home cooking bonds the Culton sisters

    Fours sisters from the Culton family share a bond of good home cooking.
    The sisters are: JoEtta Culton Dunn, Joyce Culton Smith, Betty Culton Oliver and Kathy Culton Smith.

    January 23, 2014 3 Photos

  • 01.17 cooking pie pic .jpg Rogers loves cooking

    Barbara Rogers started cooking as a teenager in high school. She was inspired to cook by her high school home economics teacher Dixie Edwards.

    January 16, 2014 2 Photos

  • GinaNoemugpic.jpg Keeping food safe during emergencies

    Today’s article is one I have submitted before, but the information in it is worth reading again.
    The food in refrigerators and freezers represents a significant investment. Winter storms can cause power outages that may last from a few hours to several days before electricity can be restored.

    January 10, 2014 1 Photo

AP Video
Raw: 2 Shells Hit Fuel Tank at Gaza Power Plant Raw: Massive Explosions From Airstrikes in Gaza Giant Ketchup Bottle Water Tower Up for Sale Easier Nuclear Construction Promises Fall Short Kerry: Humanitarian Cease-fire Efforts Continue Raw: Corruption Trial Begins for Former Va Gov. The Carbon Trap: US Exports Global Warming UN Security Council Calls for Gaza Cease-fire Traditional African Dishes Teach Healthy Eating 13 Struck by Lightning on Calif. Beach Baseball Hall of Famers Inducted Israel, Hamas Trade Fire Despite Truce in Gaza Italy's Nibali Set to Win First Tour De France Raw: Shipwrecked Concordia Completes Last Voyage Raw: Sea Turtle Hatchlings Emerge From Nest Raw: Massive Dust Storm Covers Phoenix 12-hour Cease-fire in Gaza Fighting Begins Raw: Bolivian Dancers Attempt to Break Record Raw: Israel, Palestine Supporters Rally in US Raw: Air Algerie Flight 5017 Wreckage
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
Poll

Should Madison County’s three local governing bodies ban smoking in indoor public places?

Yes
No
     View Results