CAT | Recipes
Still putting together your Thanksgiving menu? Everyone knows the turkey is the easy part, but figuring out what to serve alongside it can seem like a challenge—especially if you want to swap out those starchy sides for something a little more healthful. Here are three surprisingly easy ideas that are delicious and nutritious. Happy cooking!
Spicy Sautéed Kale
1 tbsp. coconut oil
2 tsp. garlic, minced
½ cup chicken stock
1 large bunch kales, stemmed, leaves coarsely chopped
¼ tsp. red pepper flakes
Freshly ground black pepper (to taste)
Directions: Heat oil in deep skillet over medium heat. Add garlic and stock; stir. Add kale by handfuls, stirring to make room for more as leaves cook down. Cover and cook, stirring occasionally, until tender (about 10 to 15 minutes). Add red and black pepper. Remove from heat and serve.
Cauliflower “Rice” Pilaf
1 head cauliflower, core removed
2 tbsp. coconut oil
2 tbsp. onion, chopped
2 ribs celery, chopped
1 clove garlic, minced
½ cup chicken broth
¼ tsp. fennel seeds
¼ tsp. dried oregano
Dash of curry powder
¼ cup slivered almonds, toasted
Directions: Grate cauliflower using a cheese grater or food processor fitted with a grating blade. Heat coconut oil in large sauté pan over medium heat. Add onion, celery, garlic and cauliflower. Sauté 2 minutes. Add broth and spices; sauté approximately 10 minutes more. Remove from heat; stir in toasted almonds and serve.
Roasted Broccoli with Lemon and Shallots
Serves 2 (adjust accordingly for larger groups)
2 cups broccoli florets
½ cup shallots, finely sliced
1 tsp. olive oil
Salt and freshly ground black pepper (to taste)
Juice of ½ small lemon
Directions: Preheat oven to 450°. Toss broccoli with shallots, oil, salt and pepper. Spread broccoli on a large baking sheet (with sides) and roast until tender and lightly browned on bottom (about 10 to 12 minutes). Remove from oven and sprinkle with lemon juice. Toss gently and serve hot.
Still skipping breakfast to lose weight? A new study published this month in Nutrition Journal makes an important point: it’s not whether or not you eat breakfast, but what you eat for breakfast that makes all the difference.
Researchers from the University of Missouri recently monitored women between the ages of 18 and 55 to determine how eating (or not eating) breakfast affected blood glucose and insulin control throughout the day. Participants ate one of three different meal options—a pancake meal with three grams of protein (high-carb, low-protein); a sausage and egg breakfast skillet with 30 grams of protein (high-protein); or a sausage and egg breakfast skillet with 39 grams protein (highest-protein)—or only water.
After analyzing the results, the research team found that eating a high-protein breakfast was most effective for helping to maintain healthy blood sugar levels and control cravings (especially for sweets) later in the day. Higher amounts of protein were directly linked to fewer post-meal spikes in blood sugar and associated with healthy weight management and a reduced risk of developing diabetes. In contrast, the high-carb and water-only groups showed frequent spikes in blood sugar a steady rise in cravings throughout the day.
Need a delicious, protein-packed breakfast idea? Try this Savory Salmon Frittata recipe!
Savory Salmon Frittata
1 tsp. coconut oil
¼ cup sweet onion, diced
¼ cup (fresh or frozen) steamed corn kernels
One 4-oz. can salmon, drained
1 ripe tomato, diced
¼ cup red bell pepper, chopped
2 large eggs, lightly beaten
4 cups fresh spinach, stems trimmed
¼ cup avocado, sliced
¼ cup salsa
1 tbsp. fresh mint or basil leaves, chopped
Pinch of salt
Freshly ground black pepper
3 tbsp. shredded cheddar cheese (optional)
Directions: Preheat broiler. In a large ovenproof skillet, heat coconut oil over medium heat. Add onion; cook until softened (about 3 minutes). Add corn, salmon, tomato, and bell pepper; gently stir and continue to cook about 4 minutes more. Pour eggs over mixture; cook on medium heat for another 4 minutes. Place skillet in broiler; broil 1 to 2 minutes until the eggs are light golden brown on top (watch carefully). Remove from broiler, cut frittata into wedges and serve over spinach. Top with avocado and salsa (and cheese, if desired). Sprinkle with fresh herbs, salt, and pepper.