A Medically Tailored Delicacies for the Holidays

The holiday season is here, and it’s time to enjoy the delicious dishes we’ve been waiting for all year. However, it’s important to consider the dietary restrictions of friends, family, and patients who may have certain health conditions. Docquity has reached out to several organizations that specialize in creating health-conscious meals with a touch of culinary creativity. These organizations cater to people with diabetes, gastrointestinal issues, cardiovascular diseases, and other chronic conditions. Consider adding some of these delicious options to your holiday menu.

Name-Your-Fruit-Crisp

This recipe is perfect for healthy and delicious desserts, especially during the holiday season. It is particularly suitable for people with diabetes and other nutrition-related illnesses, as it is low in sugar and nutrients. The dessert is easy to make and combines wholesome ingredients that are both tasty and good for you. Whether you are looking for a guilt-free indulgence or a festive treat to share with your loved ones, this recipe is sure to satisfy your cravings and nourish your body at the same time.

Ingredients

• 1/2 cup old-fashioned oats
• 1/4 cup brown sugar
• 1/2 tsp cinnamon
• Pinch of nutmeg
• 3 tbsp butter cut into small pieces
• 1/4 cup nuts, shelled, chopped, sliced, or slivered
• 1/2 tsp lemon zest
• 3 cups fruit, sliced or chopped (fresh or frozen, peeled and sliced peaches, pears, nectarines, raspberries, blueberries, plums, cherries or apricots. Can also use up to 1/4 of dried raisins, cherries, apricots, or blueberries as part of the total fruit)

Here are some ideas: Peaches and raspberries with almonds; apples and raisins with walnuts; fresh pears and craisins with hazelnuts; blueberries and pears with pecans.

Preparation

1. Preheat the oven to 350° F.
2. Mix oats, sugar, nuts, and spices in a medium bowl.
3. Add butter and rub with fingertips until the mixture resembles coarse crumbs.
4. Combine fruits and lemon zest.
5. Place fruit in the bottom of a small baking pan.
6. Sprinkle topping over fruit.
7. Bake until topping browns and filling bubbles, about 45 minutes.

Nutritional Analysis per Serving

Yield: 3-4, 1-cup servings | Calories: 270 | Total Fat: 15 g | Saturated Fat: 6 g | Trans Fat: 0 g | Cholesterol: 25 mg | Total Carbohydrate: 36 g | Dietary Fiber: 4 g | Total Sugars: 24 g | Protein: 2 g | Vitamin D: 0 µg | Calcium: 33 mg | Iron: 1 mg | Potassium: 242 mg

Butternut Squash Hasselback

This particular dish is a great choice for individuals who are dealing with hypertension, diabetes, crohn’s, and celiac diseases and those who are looking to manage their weight. It is carefully prepared with ingredients known to be beneficial for these conditions, and it is designed to provide a balanced and nutritious meal that can help support overall health and wellness. Whether dealing with a specific health concern or simply looking to maintain a healthy lifestyle, this dish is a great option to feel good about eating.

Ingredients

• 1 whole butternut squash, about 3 lb
• 1/2 tsp olive oil
• 1/4 tsp salt

For glaze:

• 1 tbsp olive oil
• 1 clove garlic
• 1 1/2 tbsp maple syrup or brown sugar
• 1/4 tsp salt
• 1 1/2 tbsp apple cider vinegar

Optional garnishes: cranberries, walnuts, parsley

Preparation

1. Preheat the oven to 400⁰ F.
2. Peel the squash and cut it in half lengthwise. Spoon to scoop the seeds and pulp in the center and discard.
3. Place the squash on a cutting board, cut side down, and use a large knife to make horizontal slices in the squash. The slices should be about 1/8-inch thick. Be careful not to slice through the squash fully; leave about 1/2 inch from the bottom intact so the squash stays together.
4. Prepare a baking sheet or oven-safe dish by lining it with parchment or brushing it with oil. Move the squash to the baking dish, accordion side up.
5. Brush the squash with the olive oil and sprinkle it with salt. Bake the squash for 40 minutes.
6. While the squash is in the oven, make the glaze. Heat the olive oil and garlic in a small pan over low heat. Cook for 1 minute.
7. Add the maple syrup, salt, and apple cider vinegar. Bring to a boil and cook for an additional minute.
8. Remove the squash from the oven. Brush the squash with the glaze, fully coat it, and allow some to seep into the slices.
9. Return to the oven and cook for another 5 to 10 minutes or until the squash is nicely caramelized.
10. Allow the squash to cool briefly, then move to a serving plate. Garnish with cranberries, walnuts, and parsley, if desired.

Nutritional Analysis per Serving

Serving size: 3/4 cup | Calories: 100 | Total Fat: 1.5 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium : 150 mg | Total Carbohydrates: 22 g | Dietary Fiber: 3 g | Total Sugars: 6 g; Includes 2 g Added Sugars | Vitamin D: 0 µg | Calcium: 85 mg | Iron: 1 mg : Potassium: 809 mg

Quinoa With Butternut Squash, Kale & Cranberries

This recipe is plant-based and suitable for people with hypertension, cardiovascular disease, and diabetes. It contains immune-boosting compounds, making it ideal for cold and flu seasons. The high vitamin content also supports vision and benefits those with eye conditions like macular degeneration.

Ingredients

• 6 oz butternut squash, 1/2-inch diced
• 1 tbsp olive oil
• 1/2 tsp black pepper, ground
• 1/2 tsp salt, kosher 1 cup quinoa
• 1 3/4 cups water or broth
• 1 1/2 tbsp olive oil
• 1/4 cup onion, yellow or red, 1/2-inch diced
• 1 1/2 tsp garlic, minced
• 1/2 cup fresh or frozen whole cranberries
• 1 tbsp apple cider vinegar
• 8 oz fresh kale, chopped or baby kale

Preparation

Roast the butternut squash

1. Preheat oven: 375° F
2. Wash, peel, and dice butternut squash into 1/2-inch pieces.
3. Toss squash in olive oil and seasonings.
4. Spread evenly on a sheet pan and roast until soft (about 15 minutes).

Cook the quinoa

1. Combine the quinoa and water in a medium pot. Bring to a boil, cover, and reduce the heat. Simmer for 15 minutes.
2. Remove the pot from the heat and let it sit, covered, for 10 minutes or more.
3. Remove the lid and fluff with a fork.

Add kale and cranberries

1. Add oil and onions to the pan and sauté until soft on medium heat.
2. Add garlic, cranberries, and vinegar, and sauté for 3 minutes.
3. Add kale and cook for 2 minutes until wilted.
4. Turn the heat off and toss in the roasted squash and quinoa.

The dish can be served hot, at room temperature, or as a cold salad.

Nutritional Analysis per Serving

Yield: 6 servings | Serving Size:1 cup | Calories: 230 | Total Fat: 8 g | Saturated Fat: 1.07 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 140 mg | Total Carbohydrate: 33 g | Dietary Fiber: 5 g | Total Sugars: 3 g | Protein: 7 g | Vitamin D: 0 µg | Calcium: 0 mg | Iron: 0 mg | Potassium: 476 mg | Vitamin A: 258 µg | Vitamin C: 51 mg | Vitamin B6: 0.331 mg | Phosphorus: 203 mg | Magnesium: 92 mg

Orange-Scented Butternut Squash Soup

Butternut squash is a highly nutritious vegetable rich in vitamins A, B-complex, and C, as well as potassium and magnesium. It is ideal for patients with cardiovascular disease diabetes, and those following a low-fat or low-carb diet.

Ingredients

• 2 tbsp olive oil
• 1 small yellow onion, chopped
• 2 tsp chopped ginger
• 1 tsp chopped garlic
• 1 medium butternut squash (about 2 1/2 lb), peeled and diced (5-6 cups). For a shortcut, use pre-diced butternut squash in many grocery stores. You can also substitute pumpkin.
• 1 tbsp maple syrup
• 3 cups of reduced-sodium vegetable or chicken broth
• 1 cup orange juice
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

Optional garnishes: crème fraiche or Greek yogurt, chopped cilantro, parsley, pumpkin seeds, orange zest

Preparation

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook for 5-6 minutes or until softened. Add the ginger and garlic and cook for another minute until fragrant.
2. Add the squash, maple syrup, broth, orange juice, salt, and pepper and combine. Bring to a boil and then reduce to a simmer on low heat. Cover and simmer the soup until squash is fork tender, about 25 minutes.
3. Puree the soup with an immersion blender until smooth. If using a traditional blender, puree the soup in batches in a conventional blender. Adjust seasoning to taste.
4. Pour the soup into bowls and garnish with yogurt, crème fraiche, cilantro, parsley, pumpkin seeds, and orange zest.

Nutritional Analysis per Serving

Yield: 4 Servings | Calories: 212 | Carbohydrates: 37 g | Protein: 3 g | Fat: 7 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 5 g | Sodium: 301 mg | Potassium: 844 mg | Fiber: 5 g | Sugar: 14 g | Vitamin A: 20057 IU | Vitamin C: 73 mg | Calcium: 111 mg | Iron: 2 mg

Air Fryer Turkey Tenderloin

Turkey tenderloin is a delicious and nutritious cut of meat derived from the breast of the turkey. It is a lean protein source low in fat and carbohydrates, making it an ideal choice for people looking to maintain a healthy diet. Turkey tenderloin is also a great option for individuals suffering from cardiovascular disease or diabetes, as it is low in cholesterol and has a low glycemic index. Additionally, turkey tenderloin is a versatile ingredient that can be cooked in various ways, making it a popular choice for many dishes.

Ingredients

• 1 package (1.5 lb) turkey tenderloins
• 2 tsp olive oil
• 1 tsp garlic powder
• 1/2 tsp thyme
• 1/2 tsp rosemary
• 1/2 tsp paprika
• 1/4 tsp sage
• 1/8-1/2 tsp salt
• 1/4 tsp black pepper

Preparation

1. Preheat the air fryer to 350° F.
2. Rinse the turkey tenderloins and pat them dry with a paper towel. Brush them on both sides with oil.
3. Make the spice rub by mixing the garlic powder, thyme, rosemary, paprika, sage, salt, and pepper in a bowl.
4. Sprinkle the spice rub on both sides of the turkey, covering the entire surface.
5. Brush or spray the air fryer basket with a little oil. Put the turkey tenderloins in the basket in a single layer. Depending on the size of your air fryer, you may need to cook them in batches.
6. Cook for 25-28 minutes until the turkey reaches an internal temperature of 165° F. Flip the turkey halfway through cooking.
7. Remove the turkey from the air fryer and let it rest for 5 minutes before serving.

Nutritional Analysis per Serving

Yield: 4 Servings | Calories: 204 | Carbohydrates: 1 g | Protein: 40 g | Fat: 4 g |Saturated Fat: 4 g | Polyunsaturated Fat: 0.2 g | Monounsaturated Fat: 1 g | Cholesterol: 76 mg | Sodium: 405 mg | Potassium: 18 mg |Fiber: 0.2 g | Sugar: 0.04 g | Vitamin A: 129 IU | Vitamin C: 0.1 mg | Iron: 0.3 mg

Braised Beef and Matzo Meal Polenta

Braised Beef

Ingredients

• 1 1/2-2 lb beef stew meat
• 2 tbsp extra virgin olive oil
• 1 medium yellow onion, diced 1 carrot, chopped 2 celery stalks, diced 3 garlic cloves, minced 1 cup red wine
• 1 cup low-sodium beef broth
• 1 cup roasted red peppers, pureed
• 2 fresh thyme sprigs
• 2 bay leaves
• 1/2 bunch fresh parsley, chopped Kosher salt, and cracked pepper

Preparation

1. Preheat the oven to 350° F.
2. Pat meat dry and lightly salt and pepper.
3. Heat oil in a large Dutch oven or stock pot until it shimmers. In small batches, brown all sides of the meat, about 2 minutes per side. Set meat aside.
4. Reduce heat to medium-low and add onions, carrots, celery, and bay leaves.
5. Sauté until the veggies are just tender, about 5 minutes. Add garlic and cook for 2 more minutes.

Deglaze the pan with the red wine, scraping any brown bits on the bottom of the pan. Reduce wine by half, then add roasted red pepper puree, beef broth, and thyme sprigs.

1. Add the browned beef back to the pot. The meat should sit just above the liquid line; you don’t want it fully immersed in the liquid for a good braise.
2. Cover and place in a preheated oven. Cook for 2 1/2 to 3 hours. Meat should gently fall apart with a fork when done.

Matzo Meal Polenta

Ingredients

• 4 cups water
• 1/2 cup polenta
• 1/2 cup matzo meal Kosher salt and cracked pepper

Preparation

1. Bring water to a boil in a large saucepan.
2. Pour polenta and matzo meal into boiling water, whisking constantly until there are no lumps.
3. Reduce heat to low and simmer, whisking often, until polenta thickens, about 5 minutes. The Polenta mixture should still be slightly loose. Cover and cook for 15 minutes, whisking every few minutes. When the polenta is too thick to whisk, stir with a wooden spoon. Polenta is done when the texture is creamy, and the individual grains are tender.
4. Season with salt and pepper to taste.

Nutritional Analysis per Serving

Yield: 4-6 servings | Calories: 430 | Protein: 30 g | Carbohydrates: 45 g | Fat: 14 g | Sodium: 262 mg | Potassium: 830 mg | Phosphorus: 325 mg |

Meatless Meatloaf

This recipe is free from added sugar, salt, and processed ingredients and is appropriate for anyone on a low-sodium or diabetic diet.

Ingredients

• 2 tbsp extra virgin olive oil
• 8 oz cremini mushrooms, sliced
• 13-16 oz onion, chopped
• 3 tbsp tomato paste
• 3 tsp garlic minced
• 15 oz tempeh
•  1/2 cup walnut halves
• 3 tsp garlic minced
• 1/4 cup brown lentils, dry
• 1 1/4 cup oat flour
• 2 tbsp Worcestershire sauce, vegan
• 1/4 tsp dried oregano
• 1/4 tsp sea salt
• 1/4 tsp black pepper
•  1 tbsp apple cider vinegar
• 1/4 tsp basil, dried
• 1/4 tsp parsley, dried
• 1/4 tsp thyme, dried
• 5 tbsp water
• 2 tbsp flaxseed meal

Preparation

• Heat the oven to 350º F and line a standard loaf pan (8.5 x 4.5 x 2.75 inches) with parchment paper. Lightly grease with cooking spray.
•  Prepare flax eggs (vegan egg substitute) by combining flaxseed meal and water in a small bowl. Let’s sit while you prepare the rest of the recipe.
• Heat oil in a tilted skillet over medium-high heat. Once hot, add the mushrooms and onion; cook for 7 to 8 minutes, stirring occasionally, until the mushrooms are golden and the onions soft. Stir in the tomato paste and garlic; cook 3 to 5 minutes, until the tomato paste turns brick red. (This helps unlock its full flavor potential.)
• Remove the pan from the heat and let the mixture slightly cool.
• Meanwhile, place tempeh and walnuts in a food processor. Pulse the mixture 8 to 10 times or until finely chopped. Do not puree.
• Add the mushroom mixture and cooked lentils to the food processor. Pulse the mixture, stopping every 3 pulses to remove the lid and stir to make sure every component is getting broken down. Continue pulsing, controlling, and stirring until the mixture is not pureed. (Maintaining some texture to ensure the meatloaf isn’t mushy is important. Ideally, you’ll still have some whole lentils in the mixture.)
• Once ideal consistency is achieved, transfer the mixture to a bowl. Add oat flour, vegan Worcestershire sauce, basil, thyme, oregano, parsley, salt, pepper, and flaxseed meal. Stir well until all ingredients are combined, and transfer to the prepared loaf pan.
• Gently press the mixture in the pan to create an even loaf.
• Bake uncovered for 45 to 50 minutes until golden brown on the edges and slightly dry to the touch. Remove from the oven and rest in the pan for 10 to 15 minutes. Use the parchment paper to lift the loaf out of the pan.

Nutritional Analysis per Serving

Yield: 6 12-oz servings. Calories: 360 | Serving size: 12 oz | Calories: 360 | Total Fat: 21 g | Saturated Fat: 6 g | Cholesterol: 0 mg | Sodium: 140 mg | Total Carbohydrate: 30 g | Dietary Fiber: 5 g | Total Sugars: 2 g | Protein: 22 g : Vitamin D: 0.05 µg | Calcium: 119.4 mg | Iron: 4.1 mg | Potassium: 595.55 mg

Conclusion

In savoring these medically tailored holiday recipes, we’ve uncovered a delightful intersection of health-consciousness and culinary artistry. From the heartwarming Name-Your-Fruit-Crisp to the nutrition-packed Butternut Squash Hasselback and immune-boosting Quinoa with Butternut Squash, Kale, and cranberries, each dish is a testament to the harmonious blend of taste and well-being.

The culinary journey extends to the savory realms of Braised Beef and Matzo Meal Polenta, combining tradition with health, and culminates in the guilt-free indulgence of the Meatless Meatloaf. These recipes show that health-conscious meals can celebrate taste without compromise.

Reference

1. Plantable | Plant-based meals, health coaching, and support [Internet]. www.plantable.com. [cited 2023 Dec 7]. Available from: https://www.plantable.com/
2. Nutrition for Longevity [Internet]. Nutrition For Longevity Meal Delivery. Available from: https://nutritionforlongevity.com/