Clean Eating

November/December 2015

Clean Eating Nov/Dec 2015 / JillHough.com

Two Feature stories
This issue also included a column with my photographs.

Feature story
Your Healthy Holiday Menu
We’re taking the headache out of holiday entertaining with 10 incredibly delicious, festive recipes that won’t pack on the pounds. The best part? We’ve done all the planning for you so that you can do the bulk of the work in advance!

“My number-one tip for a hosting a great holiday get-together? Although you’ll spend tons of time preparing wonderful things to eat and drink, remember that your guests aren’t coming for that. They’re coming to enjoy your, and each other’s, company. That’s the sweet stuff, and being available for it is way more important than any recipe.”—Jill Silverman Hough

Endive Bites with Goat Cheese, Figs and Honey
Serves 10. Hands-on time: 15 minutes. Total time: 15 minutes.

When guests are coming, it’s always helpful to have a quick, no-cook appetizer on the menu. These fresh, crisp endive leaves with creamy goat cheese and sweet honey are a cinch to put together, and will please even the pickiest guest

MAKE AHEAD: Prepare up to one day ahead through Step One. Cover with plastic wrap and refrigerate. Remove from fridge for about 30 minutes and complete just before serving.

INGREDIENTS:
4 large heads white and/or red endive, trimmed and separated into leaves (about 30 leaves)
2/3 cup soft goat cheese
5 unsweetened dried figs, each cut into 6 pieces
1/2 tsp fresh ground black pepper
1 tbsp raw honey

INSTRUCTIONS:
ONE: Fill bottom end of each endive leaf with about 1 tsp cheese, arranging filled leaves on a platter. Top cheese with a piece of fig.

TWO: Sprinkle filled ends with pepper and drizzle with honey.

Nutrients per serving (3 endive leaves with toppings):
Calories: 112, Total Fat: 5 g, Sat. Fat: 3 g, Monounsaturated fat: 1 g, Polyunsaturated fat: 1 g, Carbs: 12 g, Fiber: 4 g, Sugars: 4 g, Protein: 7 g, Sodium: 129 mg, Cholesterol: 10 mg

Pumpkin and Pear Soup
Serves 10. Hands-on time: 50 minutes. Total time: 1 hour, 10 minutes.

Velvety smooth with both sweet and savory notes, this soup has the richness of a creamy soup—but without the cream. You can make this almost entirely in advance and garnish just before serving.

MAKE AHEAD: Prepare up to three days ahead through Step Three. Cover and refrigerate. Prepare garnish and reheat within 1 hour of serving.

INGREDIENTS:
2 firm ripe pears, divided
2 tbsp olive oil
1 3 1/2-lb cooking pumpkin, peeled, seeded and cut into 1/2-inch cubes (about 7 1/2 cups)
1 yellow onion, finely chopped
2 tbsp finely chopped fresh sage leaves
1/2 tsp ground allspice
1/2 tsp each sea salt and ground black pepper, plus additional to taste
5 cups low-sodium vegetable or chicken broth
1 tbsp fresh lemon juice

INSTRUCTIONS:
ONE: Dice 1 1/2 pears and set aside. (NOTE: If making in advance, cover and refrigerate remaining half pear until needed.)

TWO: In a 6-qt stockpot on medium-high, heat oil. Add pumpkin and cook, stirring occasionally, for 2 minutes. Add onion and cook, stirring occasionally, for 4 minutes. Stir in diced pear, sage, allspice, ½ tsp each salt and pepper and cook, stirring occasionally, until vegetables are crisp-tender, about 4 minutes. Add broth, scraping up any browned bits in the pot with a spoon. Bring to a boil, then reduce to a simmer and cook until pumpkin and pear are very tender, 6 to 8 minutes.

THREE: Using an immersion blender, carefully puree soup. (Alternatively, puree soup in an upright blender, in batches; remove cap from lid and cover opening with a kitchen towel to allow steam to escape.)

FOUR: Cut remaining half pear into matchsticks. In a medium bowl, combine matchsticks with lemon juice, stirring to coat. Cover matchsticks and set aside in the refrigerator until needed.

FIVE: To serve, reheat soup on medium, stirring occasionally, until heated through. Season with additional salt and pepper. Garnish with pear matchsticks.

Nutrients per serving (1 cup soup and 1 tbsp pear matchsticks):
Calories: 84, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated fat: 2 g, Polyunsaturated fat: 0 g, Carbs: 14 g, Fiber: 2 g, Sugars: 6 g, Protein: 1 g, Sodium: 168 mg, Cholesterol: 0 mg

Butter Leaf Salad with Grapefruit, Avocado and Buttermilk Yogurt Dressing
Serves 10. Hands-on time: 30 minutes. Total time: 30 minutes.

Creamy and tart flavors are perfectly balanced by our rich buttermilk-based dressing

MAKE AHEAD: Prepare up to 1 day ahead through Step Two. Cover and refrigerate all ingredients until needed. Complete just before serving.

INGREDIENTS:
1/2 cup whole-milk plain Greek yogurt
3 tbsp buttermilk
1 tbsp raw honey
1/2 tsp sea salt
1/4 tsp ground black pepper
3 small pink and/or white grapefruit
2 small avocados
2 heads butter leaf lettuce, trimmed and torn into bite-sized pieces
1/4 cup chopped fresh mint leaves

INSTRUCTIONS:
ONE: Prepare dressing: In a small bowl, whisk together yogurt, buttermilk, honey, salt and pepper. Cover and set aside in the refrigerator.

TWO: Cut peel from grapefruit, including the white pith. Working over a bowl to catch juices, carefully cut between membranes and release segments. Set segments and any accumulated juices aside separately.

THREE: Peel, pit and thinly slice avocados, arranging slices in a bowl with grapefruit juice. (NOTE: Ensure that avocado slices are coated with juice to avoid browning.)

FOUR: Divide lettuce among serving plates (or arrange on a platter). Arrange grapefruit segments and avocado slices on top. Drizzle with dressing and sprinkle with mint just before serving.

Nutrients per serving (1 salad with 1 tbsp dressing):
Calories: 90, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated fat: 3 g, Polyunsaturated fat: 1 g, Carbs: 10 g, Fiber: 3 g, Sugars: 7 g, Protein: 2 g, Sodium: 109 mg, Cholesterol: 1 mg

Maple-Glazed Carrots
Serves 10. Hands-on time: 20 minutes. Total time: 30 minutes.

Sweet, tender carrots make a perfect side for turkey or brisket. Try using colorful heirloom carrots, as shown here, to add an extra punch of color to this vibrant dish.

MAKE AHEAD: Prepare ingredients, except parsley, up to one day ahead, storing perishables in the fridge. Prepare parsley within a few hours of serving and prepare recipe within 1 hour of serving.

INGREDIENTS:
2 tbsp olive oil
2 lb carrots, peeled and cut diagonally into 1/2-inch slices (about 6 1/2 cups)
1/2 cup low-sodium vegetable or chicken broth
1/2 tsp sea salt, plus additional to taste
2 tbsp pure maple syrup
1 tbsp organic unsalted butter
1 1/2 tsp chopped fresh flat-leaf parsley

INSTRUCTIONS:
ONE: In a 12- to 14-inch skillet on medium-high, heat oil. Add carrots and cook, stirring occasionally, until lightly browned and crisp-tender, about 8 minutes. Stir in broth and 1/2 tsp salt, scraping up any browned bits in the skillet, and bring to a boil. Reduce to a simmer, cover and cook until carrots are tender, about 5 minutes.

TWO: Uncover, increase heat to medium-high and cook until liquid has almost entirely evaporated, 1 to 2 minutes. Remove from heat and stir in maple syrup and butter, stirring until butter melts. Season with additional salt, to taste, and sprinkle with parsley.

Nutrients per serving (1/2 cup):
Calories: 84, Total Fat: 4 g, Sat. Fat: 1 g, Monounsaturated fat: 2 g, Polyunsaturated fat: 1 g, Carbs: 12 g, Fiber: 3 g, Sugars: 7 g, Protein: 1 g, Sodium: 166 mg, Cholesterol: 3 mg

Lemony Cranberry Sauce
Serves 10. Hands-on time: 5 minutes. Total time: 20 minutes (plus chilling time).

Tart with a hint of sweetness and a twist of lemon, our homemade cranberry sauce will please a crows—the best part is that you can make it entirely in advance and garnish at the last moment.

MAKE AHEAD: Prepare up to five days ahead. Garnish just before serving.

INGREDIENTS:
1 lemon
2 1/2 cups fresh or frozen cranberries
3/4 cup Sucanat
1/4 tsp sea salt

INSTRUCTIONS:
ONE: Using a vegetable peeler, remove zest from half of lemon (NOTE: Remove colored part only, avoid the white pith). Cut peel crosswise into thin slices. Save remaining lemon for another use.

TWO: Set aside 1/2 tsp lemon peel. In a medium saucepan over medium heat, combine remaining lemon peel, cranberries, Sucanat, 3/4 cup water and salt. Bring to a boil, reduce to a simmer and cook, stirring occasionally, until most cranberries have burst, about 10 minutes. Transfer to a resealable container or serving dish and set aside to cool to room temperature. Chill in the refrigerator. Serve chilled. Before serving, garnish with reserved 1/2 tsp lemon peel.

Nutrients per serving (3 tbsp):
Calories: 73, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 18 g, Fiber: 1 g, Sugars: 16 g, Protein: 1 g, Sodium: 57 mg, Cholesterol: 0 mg

Sour Cream and Chive Mashed Potatoes
Serves 10. Hands-on time: 15 minutes. Total time: 40 minutes.

Picture your favorite baked potato topped with velvety sour cream and fresh chives—we’ve taken those great flavors and infused them into family-style mashed potatoes. Try them alongside our turkey or brisket, or as a quick-and-easy side for any time of year.

MAKE AHEAD: Prepare ingredients up to 1 day ahead, storing perishables covered in the fridge (store the potatoes in a container of water, covered in the fridge). Prepare recipe within one hour of serving.

INGREDIENTS:
2 1/2 lb russet potatoes, peeled or peel on, cut into 1 1/2-inch chunks
1 cup sour cream, room temperature
1/2 cup whole milk, room temperature
1/2 tsp sea salt, plus additional to taste
1/4 cup chopped fresh chives

INSTRUCTIONS:
ONE: In a large saucepan, add potatoes and cover by 1 inch with cold water; bring to a boil. Continue to boil until potatoes are very tender, 15 to 18 minutes.

TWO: Drain potatoes and return mixture to pot. Add sour cream, milk and 1/2 tsp salt and mash with a potato masher to desired consistency. Stir in chives and additional salt, if desired.

Nutrients per serving (2/3 cup):
Calories: 139, Total Fat: 4 g, Sat. Fat: 3 g, Monounsaturated fat: 0.5 g, Polyunsaturated fat: 0.5 g, Carbs: 22 g, Fiber: 2 g, Sugars: 2 g, Protein: 4 g, Sodium: 115 mg, Cholesterol: 17 mg

Whole Wheat Dressing with Wild Rice
Serves 10. Hands-on time: 40 minutes. Total time: 1 3/4 hours.

Wild rice adds depth of flavor to this veggie-packed, whole-wheat dressing. For best texture, look for bread that has a thick, crunchy crust rather than a soft one.

MAKE AHEAD: Prepare up to 2 days ahead through Step Three. Remove from fridge 30 to 60 minutes in advance and complete within 1 hour of serving.

INGREDIENTS:
1/3 cup wild rice
2 tbsp olive oil
1 yellow onion, finely chopped
3 stalks celery, thinly sliced diagonally
1 carrot, cut into matchsticks or coarsely shredded
1 tbsp chopped fresh thyme leaves
1/2 tsp ground black pepper
12 oz whole-wheat bread, cut or torn into 3/4-inch pieces (about 12 cups)
1 1/2 cups low-sodium vegetable or chicken broth

INSTRUCTIONS:
ONE: In a medium saucepan on high, bring 4 cups water to a boil. Add rice, reduce to a simmer and cook, stirring occasionally, until very tender, about 50 minutes.

TWO: Meanwhile, in a large skillet on medium, heat oil. Add onion and cook, stirring occasionally, for 2 minutes. Add celery and cook, stirring occasionally, for 4 minutes. Add carrot and cook, stirring occasionally, until vegetables are very tender, 2 to 4 minutes. Transfer mixture to a large bowl and add thyme and pepper. Stir in bread, then add broth and gently stir to evenly moisten. Remove about 1/3 of bread mixture to a medium bowl. Set both bowls aside.

THREE: Mist a 2- to 2 1/2-qt casserole dish with cooking spray and set aside. Drain rice. Stir rice into larger bowl of bread mixture, then transfer to the prepared baking dish, spreading evenly. Top with reserved 1/3 cup bread mixture, spreading evenly.

FOUR: Preheat oven to 400°F. Cover with foil and bake until heated through, 20 to 30 minutes. Uncover and bake until browned on top, 20 to 30 minutes.

Nutrients per serving (1 cup):
Calories: 193, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated fat: 2 g, Polyunsaturated fat: 1 g, Carbs: 27 g, Fiber: 3 g, Sugars: 6 g, Protein: 6 g, Sodium: 440 mg, Cholesterol: 0 mg

Rosemary-Roasted Turkey with Porcini Pan Sauce
Serves 10 (with leftovers). Hands-on time: 60 minutes. Total time: 4 hours (plus marinating time).

No holiday menu is complete without the main event: a perfectly seasoned, succulent turkey. Rosemary, garlic and onion lend classic flavors to this spice rub and a porcini pan sauce provides a gorgeous, rich flavor for dipping.

MAKE AHEAD: Prepare up to 1 day ahead through Step One. Remove turkey from refrigerator about an hour before proceeding, then complete preparation the day of.

INGREDIENTS:
1/4 cup chopped fresh rosemary
2 tbsp olive oil
1 tbsp each garlic powder and onion powder
1 tsp ground black pepper, plus additional to taste
1 10- to 12-lb turkey (thawed if frozen), neck and giblets removed
3 cups low-sodium chicken broth, divided, plus additional if needed
1/2 oz dried porcini mushrooms, cut or torn into 1/4-inch pieces
1/4 cup arrowroot powder dissolved in 1/4 cup cold water
Sea salt, to taste 

INSTRUCTIONS:
ONE: In a medium bowl, combine rosemary, oil, garlic powder, onion powder and 1 tsp pepper. Place turkey on a work surface, gently slip your fingers under the skin and work in herb mixture, distributing it evenly over meat. Set turkey aside for at an hour at room temperature or, if preparing in advance, overnight in the refrigerator. (NOTE: If turkey is marinating in the refrigerator, remove from fridge about 1 hour before continuing to Step Two.)

TWO: Preheat the oven to 400°F. Arrange turkey, breast side up, on a roasting rack set in a roasting pan. Tie legs together (if they aren’t already) and tuck in wings. Add about 2 cups broth to roasting pan, enough to fill pan 1/4-inch deep. Loosely cover turkey with foil and roast for 1 hour.

THREE: Remove foil and baste turkey with pan juices. Continue roasting uncovered and basting every 20 or 30 minutes, until an internal thermometer inserted into the thickest part of the thigh (without touching bone) registers 165°F, 2 1/4 to 2 3/4 hours total cooking time. (NOTE: If pan gets dry, add water or additional broth to maintain about 1/4-inch of liquid. If any part of turkey gets too brown, cover it loosely with foil.)

FOUR: Meanwhile, in a small saucepan on medium-high, combine remaining 1 cup broth with mushrooms and bring to a boil. Remove from the heat and cover; set aside.

FIVE: Transfer turkey to a cutting board and let rest, loosely covered with foil, for 20 to 30 minutes.

SIX: Meanwhile, carefully pour pan drippings from the roasting pan into a measuring cup and set aside to let the fat separate. Add porcini mixture to the roasting pan and place pan on medium heat, straddled over two burners if necessary. Bring to a boil, scraping up any browned bits in the pan with a spoon. Skim and discard fat from pan drippings, add remaining liquid to the roasting pan and return to a boil. Whisk in arrowroot mixture and cook until sauce thickens, 30 to 60 seconds. Add salt and additional pepper and transfer sauce to a gravy boat.

EIGHT: Carve turkey and serve with sauce on the side.

Nutrients per serving (4 oz turkey and 1/4 cup sauce):
Calories: 196, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated fat: 4 g, Polyunsaturated fat: 2 g, Carbs: 1 g, Fiber: 1 g, Sugars: 1 g, Protein: 24 g, Sodium: 82 mg, Cholesterol: 77 mg

Spiced Brisket with Shallots and Tangerines
Serves 10. Hands-on time: 30 minutes. Total time: 4 hours, 30 minutes.

Chinese five-spice powder adds a subtle hint of exotic flavor, while tangerines ipart sweetness to balance out the richness of the brisket.

MAKE AHEAD: Prepare up to 2 days ahead. Store sliced meat and sauce in baking pan, cover and refrigerate. Remove from refrigerator 30 to 60 minutes in advance, then reheat at 350°F for about 45 minutes before serving.

INGREDIENTS:
1 3-lb flat-cut beef brisket, trimmed of fat
2 tsp Chinese five-spice powder
1 tsp each sea salt and ground black pepper
8 shallots, cut into 1/4-inch slices (about 1 1/2 cups)
4 small seedless tangerines, halved and cut into 1/4-inch slices (peel on)
1 3/4 cups low-sodium beef broth
3 tbsp balsamic vinegar
2 tbsp arrowroot powder

INSTRUCTIONS:
ONE: Preheat oven to 375°F. Sprinkle brisket on both sides with five-spice, salt and pepper. Arrange brisket in a 9-by-13-inch baking pan. (NOTE: The side of brisket that was trimmed of fat should be facing up.) Arrange shallots and tangerines on and around brisket and bake, uncovered, for 30 minutes.

TWO: Meanwhile, in a measuring cup, combine broth, vinegar and arrowroot, whisking to dissolve arrowroot.

THREE: Remove brisket from oven and pour broth mixture into pan. Cover tightly with foil and continue baking until meat is very tender, about 3 hours. Remove brisket from oven and uncover. Let cool in pan juices for 30 minutes.

FOUR: Transfer brisket to a cutting board and slice meat against the grain. Serve meat with tangerine-shallot-sauce mixture spooned on top.

Nutrients per serving (2 1/2 oz brisket and 1/4 cup sauce mixture):
Calories: 256, Total Fat: 6 g, Sat. Fat: 2 g, Monounsaturated fat: 2 g, Polyunsaturated fat: 1 g, Carbs: 19 g, Fiber: 1 g, Sugars: 7 g, Protein: 33 g, Sodium: 307 mg, Cholesterol: 56 mg

Individual Apple and Pecan Crumbles
Serves 10. Hands-on time: 30 minutes. Total time: 1 hour, 40 minutes.

A classic finish to any holiday meal, these elegant, individual-sized apple crumbles are topped with creamy, decadent crème fraîche. Their presentation is sure to impress, and they can be made almost entirely in advance and assembled at the last moment.

MAKE AHEAD: Prepare through Step Three the day of. Cover and refrigerate ramekins (with fruit) and crumble topping separately. Remove ramekins from refrigerator 30 to 60 minutes before baking. Leave crumble in the refrigerator until just before baking. Complete within 1 hour of serving.

INGREDIENTS:
1/2 cup white whole-wheat flour
2 tbsp organic unsalted butter, cut into 3 or 4 pieces
1/2 cup rolled oats
2 tbsp chopped unsalted pecans
1/3 cup plus 2 tbsp organic evaporated cane juice, divided
1/4 tsp plus 1 pinch sea salt, divided
2 1/2 lb sweet-tart apples (such as McIntosh), peeled, cored and thinly sliced (about 5 apples)
1 tbsp fresh lemon juice
1/4 cup crème fraîche

INSTRUCTIONS:
ONE: Mist 10 1/2-cup ramekins with cooking spray and arrange on a large, rimmed baking sheet.

TWO: Prepare crumble topping: In a medium bowl, combine flour and butter, working butter into flour with a pastry cutter, a fork or your fingertips until mixture resembles a coarse meal. Stir in oats, pecans, 1/3 cup cane juice and 1/4 tsp salt. Set aside.

THREE: In a large bowl, combine apples, lemon juice, remaining 2 tbsp cane juice and pinch salt. Transfer fruit to ramekins.

FOUR: Preheat oven to 375°F. Sprinkle crumble topping over apples and bake for 60 minutes, until fruit is tender and topping is golden brown. Set aside to cool 10 minutes. Top each crumble with crème fraîche, dividing evenly.

Nutrients per serving (1 crumble with crème fraîche):
Calories: 180, Total Fat: 5 g, Sat. Fat: 3 g, Monounsaturated fat: 1 g, Polyunsaturated fat: 1 g, Carbs: 32 g, Fiber: 4 g, Sugars: 20 g, Protein: 2 g, Sodium: 66 mg, Cholesterol: 12 mg

This story included introductory text and a day-by-day meal preparation plan.

Feature story
Genius Uses for Turkey Day Leftovers
Leftover turkey can easily be used up in sammies, in wraps and even tucked into casseroles, but what do you do with those leftover sides? Here are a few ways to turn green beans, cranberry sauce and stuffing into all-new recipes for your family of four.

Stuffing Ribollita
Arrange 3/4 cup warm leftover stuffing in each of 4 shallow bowls. Top each with 1/2 cup finely shredded cabbage, 1/2 cup diced tomatoes, and 2 tbsp shredded or shaved Parmesan cheese. Pour 3/4 cup hot low-sodium chicken broth over each bowl.

DID YOU KNOW? Literally meaning “reboiled” in Italian, ribollita is a traditional Tuscan soup using stale leftover bread. Our riff on the European classic may not include the traditional beans, but its colorful produce and flavorful stuffing will surely not disappoint.

Cranberry Yogurt Parfait
Combine 1 cup leftover cranberry sauce with 1 cup plain yogurt. Dice 4 pears. Layer pears and cranberry mixture into 4 parfait glasses or tall tumblers. Top each with 2 tbsp homemade or all-natural granola.

Green Bean Succotash
Sauté 1/2 diced red onion over medium-high heat until tender. Add 1 cup halved or chopped leftover green beans, 3/4 cup thawed-from-frozen corn kernels, 3/4 cup thawed-from-frozen lima beans and 1/3 cup low-sodium chicken or vegetable broth, stirring occasionally until heated through, 1 to 2 minutes. Stir in 1/4 cup sliced scallions.

FROM SCRATCH: If you don’t have leftover green beans on hand, cooking them will only take about 10 more minutes. Add 1 inch of water to a large saucepan fitted with a steamer insert, cover and bring to a boil. Add about 1/2 lb French-style grean eans to steamer and reduce heat to low. Cook, covered, until beans are tender, about 6 minutes. Transfer beans to a serving bowl or chop and add to Green Bean Succotash recipe.