Monday, October 24, 2011

Healthy recpies for Food Day

Dietitian Sherry Neal and dietetic intern Kelly Striker prepare butternut squash and pear soup during the Food Day demonstration at the Cox South cafeteria.

CoxHealth will celebrate Food Day on Oct. 24 with special menu selections in all Springfield cafeterias, recipe card handouts and a cooking demonstration at Cox South.

Food Day is designed to raise awareness about healthy, affordable food produced in a sustainable, humane way. Staff from Wellness, Fitness Centers and Food and Nutrition Services departments encourage us to think about how we can “eat clean” and “eat local” by purchasing locally grown food that is less processed and has less packaging.

“The quality of the food we eat can have a major impact on our overall health,” says Cindy Fluekiger, assistant director of Food and Nutrition Services. “We’re recognizing this day so we can all think about how to become healthier by consuming more whole foods that are grown right here at home.”

For a list of farmers’ markets, family farms and other resources for locally grown food, visit

Apple Crisp

Yield: 6 ¾-cup portions


6 cups Local Braeburn Apples

¾ cup Lite Brown Sugar

¾ cup Rolled Oats

1 tsp. Cinnamon

½ cup Cubed cold butter

½ cup flour

Heat Oven to 375

Peel and core apples, Dice into ½“ cubes

Place apples in 9x13 pan

Combine brown sugar, oats, flour and cinnamon in medium bowl. Cut in butter until mixture resembles coarse crumbs. Sprinkle sugar mixture over apples. Bake 30 minutes or until apples are tender and topping is golden brown. Serve warm

Per Serving: 252 calories; 15 grams fat; 156 mg. sodium; 29 gm. carb

Butternut Squash

Yield: 4 - 4 oz. servings


1½ # Butternut squash

¼ cup Lite Brown Sugar

4 tbsp Butter

Dash pumpkin pie spice

Heat Oven to 350

Peel squash, then slice in half and take out seeds. Cut squash into ¾” cubes. Toss the squash with brown sugar and butter; sprinkle with pumpkin pie spice. Lay out on a baking sheet that has been sprayed with non-stick cooking spray.

Bake for 20 minutes. Stir.

Bake an additional 15 minutes or until squash is slightly caramelized abound the edges.

Per Serving: 164 calories; 15 grams fat; 154 mg. sodium; 8 gm carb

Roasted Rosemary Red Potatoes

Yield: 5 portions


1½# Red “A” locally grown potatoes

2 ounces Pure Olive oil

¾ tsp Kosher Salt

½ tsp Ground Black Pepper

1 tbsp. Minced Garlic

2 tbsp. Minced French Rosemary

Preheat oven to 350

Wash the potatoes, cut in quarters

Toss potatoes with olive oil, salt, pepper, garlic and rosemary

Once well coated, spread on baking sheet

Roast for 1 hour. With spatula turn the potatoes twice during the roasting process

Make sure the potatoes are golden brown and crisp on the outside and tender on the inside.

Per serving: 207 calories, 11 grams fat, 297 mg. sodium, 25 gm. carb

Yankee Pot Roast

Yield: 10 portions


¼ cup olive oil

3 # Top Round Roast

1/3 cup Flour

½ # Pearl Onions

¼ # Baby Carrots

¼ # Diced Celery

1 Tbsp. Chopped Garlic

3 All Spice Berries

1 cup Burgandy Wine

24 ounces Beef Broth

2 Tbsp. Cornstarch

3 Tbsp. Water

Heat the oil in a heavy, cast iron pot over medium heat. Dredge the roast in flour, shake off the excess, and brown in the hot oil on all sides. Stir in the onion, carrots, celery, garlic, and allspice; cook until lightly browned. Pour in the red wine and bring to a simmer before pouring in the beef broth. Reduce heat to low, cover and cook until the beef is tender, about 2 to 3 hours. When the meat has finished cooking, remove to a cutting board and allow to rest for 10 minutes. While beef is resting, thicken the cooking liquid with the cornstarch. Slice the beef and serve with the gravy.

Per Serving: 379 calories, 23 gm fat, 331mg. sodium, 9 gm. carb