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Salisbury University Dietitian Newsletter  |  December 2020 

the nutritious nibble
 

Cheers to the New Year! Wishing you a Happy Holiday season from the team at Dining Services.

Butternut Squash Soup

With all the heavy eating we do around the holidays, this is a nice, light dinner to enjoy between feasts. This recipe is simple and nutritious, and you can do the prep work days ahead of cooking. For storage, the chopped squash, apple and spices can go in the same plastic bag, but put the onion in its own to keep its strong flavor from becoming overpowering.

 
  • 1 medium onion, chopped
  • 1 apple, cored, peeled and chopped – Granny Smith works well
  • 1 medium butternut squash, about 3-4 lbs. peeled, seeded and diced (How to peel and cut butternut squash)
  • 1 sprig fresh sage (optional)
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • Pinch of cinnamon and nutmeg
  • Pinch of cayenne (optional)
  • 2 cups vegetable stock
  • ½ cup unsweetened coconut milk
  • 1 teaspoon oil or butter
  1. Heat a large heavy-bottomed pot on medium-high heat. Add oil and chopped onion. Sauté until translucent.
  2. Add chopped squash, apple and broth. Toss to combine. Bring to a simmer. Then cover and reduce heat to medium-low and lightly simmer for 20-30 minutes, until the vegetables are soft and tender and mash easily with a fork.
  3. Remove and discard the sage. Add the coconut milk.
  4. Use an immersion blender to puree soup until smooth or work in batches to puree the soup in a blender. Be careful not to fill the blender too full with the hot liquid.
  5. Taste and season with salt, pepper, cayenne to taste. You may also adjust with more water if soup is too thick.
  6. Serve warm garnished with parsley, chives or sprinkled spices.

Recipe provide by Terry Passano, Dietitian

 

Honey-Kissed Fruit Salad

 
 
  • 1 cup diced apples, pears or a combination of the two
  • 1 cup blueberries
  • ½ cup craisins
  • ¼ cup chopped pecans (optional)
  • ¼ cup honey
  1. Combine all ingredients and enjoy!
  2. Take your creation to the next level by adding a splash of Grand Marnier, Chambord or flavored non-alcoholic syrup.

Recipe provided by Kelli Delgado, Catering Director, Dining Services

People Puppy Chow

 
  • 1 12 oz. box rice (or corn) Chex cereal
  • 1 12 oz. bag semi-sweet chocolate chips (or dark or milk chocolate – your preference!)
  • ¾ cup peanut butter
  • ½ cup unsalted butter
  • 1 teaspoon vanilla extract
  • 1 2 lb. bag powdered sugar (or less to taste)
  1. Place cereal into a large bowl. Set aside.
  2. Place chocolate chips, peanut butter and butter in a large microwave safe bowl.
  3. Microwave for 60 seconds and then stir until smooth. If the chocolate chips haven't melted enough, microwave at 30 second intervals, stirring in between, until the mixture is completely melted.
  4. Stir in vanilla extract.
  5. Pour the chocolate mixture over the Chex cereal and stir together gently with a spatula. DO NOT OVER MIX. The chunks are the best part! The cereal pieces should be completely coated in chocolate, but it is okay for a few to clump together.
  6. Pour the powdered sugar over the mixture. Use as much or as little as you like, but this is best when no chocolate shows through. Gently stir to combine. Again, don't over mix.

Recipe provided by Sommer Dunlevy, Marketing Specialist, Dining Services

Talk to the Dietician

 

For a personalized approach to eating and improving your health, see Terry Passano. Appointments are free of charge to faculty, students and staff.

Terry Passano

University Dietitian

thpassano@salisbury.edu

Commons 151

410-548-9112 

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SU is an Equal Opportunity/AA/Title IX university and provides reasonable accommodation given sufficient notice to the University office or staff sponsoring the event or program. For more information regarding SU’s policies and procedures, please visit www.salisbury.edu/equity.

 

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