In the Kitchen
Savory Fall Dishes
By Kate Otto, RD, LDN
Bariatric Dietitian at BIDMC
The fall is filled with delicious tastes and flavors that can make for some heavy dishes ... but not these! Try these recipes for savory sensations filled with good-for-you ingredients.
Wild Rice Pilaf with Butternut Squash
2 cups wild rice, cooked
1 cup leeks, chopped
2 cups butternut squash, diced
1 Tbsp plus 2 tsp olive oil
1 tsp fresh rosemary, minced
1/4 cup fresh cranberries, finely chopped
Dice the squash into bite-sized pieces and toss with 1 Tbsp oil, rosemary, salt and pepper, then spread out in a single layer on a baking sheet. Roast squash at 350° for 45 minutes until tender. (Depending on the size of the squash, cooking time may vary.) Try to cut all of the pieces into similar sizes so they cook evenly.
Sauté the leeks with the remaining oil until they have softened, about five minutes. Add the remainder of the ingredients including the roasted squash to the sauté pan and combine. Add salt and pepper to taste.
This dish can be very easy to throw together at meal time by cooking the rice and roasting the squash in advance. Or, use leftover rice or another grain like quinoa, faro or brown rice.
10 sun-dried tomatoes packed in oil, drained
2 1/2 cups garbanzos (1 lb 13 oz can- drained and rinsed)
3 Tbsp water
4 Tbsp olive oil
1 tsp dried basil
2 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
In a food processor, chop the tomatoes. Add chickpeas, water and olive oil. Process until smooth. Add the rest of the ingredients, process until all ingredients are combined. Adjust seasonings to your liking. Serve with raw vegetables or pita chips.
No-Bake Mini Granola Bars
Makes 24 small bars
1/2 cup nut butter
1/2 cup honey
1 1/2 cups puffed brown rice cereal or other whole grain cereal
1 1/2 cups rolled oats
1/2 cup dried fruit
Canola oil or spray oil
In a microwave safe bowl, heat the nut butter and honey until it is warm, runny and easily mixes. Add the oats and mix, then add the cereal and fruit. Mix until all of the ingredients are evenly coated.
Press into a greased 8×8 inch pan. Use a spatula or piece of plastic wrap to really press the mixture, otherwise the bars will crumble.
Refrigerate for at least one hour, then cut into 24 small bars.
Recipes provided by Liz Moore, RD, LDN, via WeighToGoNS.com
Liz Moore, RD, LDN, is a dietitian at BIDMC who often provides free cooking demonstrations at weight loss surgery post-op support group sessions — check the schedule for dates! (Pre-op bariatric patients are welcome to attend these free cooking demonstrations; please register in advance.)
Above content provided by the Weight Loss Surgery Center at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.