Wellness Lecture series- “Holi-tizer Bites; Tasty, Healthy, Holiday Appetizers” by guest blogger, Katherine F. Lundy RD, CSO, LDN, Dietitian Specialist, Lahey Hospital & Medical Center

Article by guest blogger- Katherine F. Lundy RD, CSO, LDN, Dietitian Specialist, Lahey Hospital & Medical Center

Recently, Becky and I were presenters at the Wellness Lecture Series. The mission of the wellness committee at Lahey is to promote colleague wellness. The wellness committee sponsors this lecture series, health fairs, as well as other programs related different aspects of health such as stress management, exercise, and tobacco cessation.

For our presentation, Becky and I incorporated a food demonstration with discussion surrounding healthy eating during the holidays. As our presentation was named, “Holi-tizer Bites; Tasty, Healthy, Holiday Appetizers” we provided recipes and samples for two delicious appetizers and a dessert.   

For a cold starter, we modified a caprese salad. Campari tomatoes were seeded and stuffed with little mozzarella balls and basil leaves. A balsamic glaze was drizzled atop these refreshing treats and they were served on a tooth pick. I love appetizers that include more vegetables because they are a nutrient rich alternative to chip and dip. These bite sized appetizers also have a bit of protein and fat from the mozzarella, which can help you stay satiated with less.

For dessert, Becky made the most wonderful ginger cookies. She modified a recipe from Ina Garten so that they contained more whole wheat flour. The cookies were also low in saturated fat, because they were made with canola oil, rather than butter. I have to say… these cookies were a big hit! They were soft, and chewy, and had little pieces of crystallized ginger that danced on your tongue, which really made them taste like the holidays.        

Our hot hors d’oeuvre, sweet-&-sour meatballs, was the one we demonstrated to the group. It was fun to show the group how simple this dish was to create. The meatballs were made with a mix of ground turkey breast and ground pork to give the proper blend of fats. Also in the meatballs, grated carrots and crushed pineapples helped keep the meat moist. Becky had the great idea of using a #60 scoop to make sure all the meatballs were the same size and would cook evenly. Since not everyone has a #60 scoop at home, she recommended using a melon baller. The sauce for the meatballs (which was what I demonstrated) was quick to create, and was sweet from a bit of brown sugar and pineapple juice and savory from ketchup, and soy sauce. With the help of cornstarch, this sauce was thick and ready in minutes. Each meatball was joined on a toothpick with a piece of pineapple and a red pepper that was cooked in the sauce. They were just as flavorful as they were colorful!

Since I am usually counseling patients with rubber fake food, it was so refreshing to be able to serve real, healthy foods to my colleagues who were able to attend. Hope I can do it again next year!

Here are some pictures and recipes from the “Holi-tizer Bites; Tasty, Healthy, Holiday Appetizers” presentation.

"Modified Caprese Salad"

Kathleen and Becky doing their mise en place in the Kitchen prior to the event

Recipes

Ultimate Ginger Cookies  

2 ¼ cups all-purpose flour or 1 ¼ cup all-purpose flour and 1 cup white wheat flour

1 teaspoon baking soda

2 teaspoons ground cinnamon

1 ½ teaspoons ground cloves

½ teaspoon ground or fresh grated nutmeg

½ teaspoon ground ginger

¼ teaspoon kosher salt

1 cup dark brown sugar, lightly packed

¼ cup vegetable oil

1/3 cup unsulfured molasses

1 extra-large egg, at room temperature

1 ¼ cups chopped crystallized ginger (6 ounces)

Granulated sugar, for rolling the cookies

Preheat oven to 350° F.  Line 2 sheet pans with parchment paper.

1. In a large bowl, sift or whisk together the flour, baking soda, cinnamon, cloves, nutmeg, ginger, and salt.
2. In the bowl of an electric mixer (use paddle attachment if available) beat the brown sugar, oil, and molasses on medium speed for 5 minutes.
3. Turn the mixer to low speed, add the egg, and beat for 1 minute.
4. Scrape the bowl with a rubber spatula and beat for 1 more minute.
5. With the mixer still on low, slowly add the dry ingredients to the bowl and mix on medium speed for 2 minutes.
6. Add the crystallized ginger and mix until combined.
7.       Scoop the dough with 2 spoons or a small scoop (#80). 
8. With your hands, roll each cookie into a ball and then flatten lightly with your fingers.  Press both sides in granulated sugar and place on the sheet pan.
9. Bake for exactly 13 minutes. 
10. Let the cookies cool on the sheets for a minute or two, and then transfer to wire racks to cool completely.

Makes 36 cookies

Recipe adapted from Ina Garten

Sweet & Sour Meatballs

Eating Well Fresh and Simple

1 20-ounce can pineapple chunks*

2 tablespoons rice vinegar

2 tablespoons ketchup

2 tablespoons reduced-sodium soy sauce

1 tablespoon brown sugar

2 teaspoons cornstarch

¼ teaspoon crushed red pepper

1 large egg

1 medium carrot, shredded

¼ cup finely chopped scallion whites

2 tablespoons minced fresh ginger

1 ½ teaspoons Chinese five-spice powder

¾ teaspoons salt

8 ounces ground turkey breast

8 ounces ground pork

2 teaspoons canola oil

1 large red bell pepper, cut into 1-inch pieces

½ cup sliced scallion greens

1. Preheat oven to 450° F.  Line a baking sheet with foil and coat with cooking spray.
2. Drain pineapple juice (½ cup) into a small bowl.  Whisk in vinegar, ketchup, soy sauce, brown sugar, cornstarch, and crushed red pepper.  Set aside.
3. Finely chop enough pineapple to yield ½ cup.  Press out excess moisture with paper towels.  Reserve the remaining pineapple chunks for the sauce.*
4. Lightly beat egg in a large bowl.  Stir in carrot, scallion whites, ginger, five-spice powder, salt and the finely chopped pineapple.
5. Add turkey and pork; gently mix to combine.
6. Using 1 tablespoon each, make 36 small meatballs.  Bake on the prepared baking sheet until just cooked through, about 15 minutes.
7. Heat oil in a large skillet over medium heat.  Add bell pepper and cook for 1 minute. 
8. Whisk the reserved juice mixture and add to the pan.
9. Bring to a boil and cook, stirring, for 1 minute.  Stir in the remaining pineapple and the cooked meatballs.
10. To serve, thread a meatball, a piece of pineapple and pepper onto a small skewer or toothpick.  Transfer to a platter, drizzle with the sauce and sprinkle with scallion greens.

Nutrition information per skewer:

27 calories, 4 g carbohydrate (1 g added sugar), 3 g protein, 1 g fat, 101 mg sodium,

76 mg potassium

*If doubling the recipe, purchase 1 can pineapple chunks, and 1 can crushed pineapple.  Drain to get 1 cup of juice.  Measure 1 cup crushed pineapple

Tomato Mozzarella Bites

2 packages cocktail tomatoes

Fresh Mozzarella (Ciliegine)

Fresh basil leaves

Balsamic glaze

Remove tops and seeds from tomatoes

Wrap mozzarella balls in 1 basil leaf

Place balls in tomatoes

Place on serving platter

Drizzle with balsamic glaze

Serve with toothpicks