Chef shares favorite healthy holiday dishes
ATLANTA (FOX 5 Atlanta) - We asked Atlanta chef Nancy Waldeck, who works with the Piedmont Atlanta Cancer Wellness Center, to give us some ideas to lighten up our holiday meals without skimping on flavor. The author of the Taste & Savor cookbooks delivered with the six recipes below. You can read more about Nancy Waldeck at www.tasteandsavor.com.
BREAKFAST IDEA
Perfect Pancakes
1 Cup Canned Cannelloni Beans, Drained and Rinsed Well
1/2 Cup Regular Old Fashioned Oats
2 Eggs
1/3 Cup Honey
1/2 Cup Unsweetened Almond Milk (skim milk can be substituted)
1/2 Cup Whole Wheat Flour
1 1/2 Tsp Baking Powder
1/2 Tsp Baking Soda
1/4 Tsp Sea Salt
Step One
In a blender or food processor, combine the oatmeal and beans. Process until combined. Add the eggs, honey and milk and process again until well blended.
Step Two
In another bowl, toss together the flour, baking powder, baking soda and salt. Add the bean mixture and stir with a fork until just blended – a few lumps are fine.
Step Three
Preheat a non-stick griddle or skillet. Drop by 1/4 cup full onto pan preheated on medium high heat. Cook for about 2 minutes for the first side. It will be ready to flip when the edges are set, and bubbles appear. Turn and cook the second side for about 1 minute. When done, Perfect Pancakes may be “browner’ in color than other pancakes because of the honey. Serve with your choice of syrup or honey.
Festive Fruit Salad
4 Cups Red or Green Grapes or mixture, halved
4 Clementines, peeled
2 Mangoes, coarsely chopped
½ Pineapple, chopped
2 TB Lime Juice
1 Orange Zested
1 Cup Coarsely Chopped Toasted Pecans
Toss the grapes, clementine, mangoes, and pineapple together in a bowl. Toss with the lime juice and orange zest, sprinkle with pecans.
Shredded Brussels Sprouts with Cranberries
1 ½ LBs Shredded Brussels Sprouts
3 TB Extra Virgin Olive Oil, divided
Sea Salt and Freshly Ground Pepper
2 TB Lemon Juice
2 Tsp Honey
1 Cup Dried Cranberries
½ Cup Toasted Sliced or Slivered Almonds
¼ Cup Cheese Peels (peel a block of cheese with a veggie peeler)
Heat 1 TB of oil in a sauté pan and cook and stir the sprouts that have been sprinkled with salt and pepper for 3 – 4 minutes or until softened. In the bottom of a large bowl, whisk together the remaining oil, lemon juice and honey. Add the sautéed sprout leaves and toss with the cranberries and almonds. Garnish with the cheese.
Perfectly Roasted Orange Sweet Potatoes
3 LBs Sweet Potatoes, Peeled, and cut in 1” chunks
5 TB Extra-Virgin Olive oil, divided
Sea Salt and Freshly Ground Pepper
2 TB Chopped Parsley
1 TB EACH Orange Juice and Orange Zest
Step One Place sweet potatoes in a large saucepan and cover with water. Bring to a boil and boil the potatoes for 5 minutes.
Step Two Preheat the oven to 400F. Drain the sweet potatoes and place on a sheet tray and toss with 3 tablespoons olive oil and season to taste with salt and pepper. Divide the sweet potatoes into tow baking sheets and roast until bottom side is browned, about 30 minutes, flip the potatoes and roast for another 15 minutes or until the second side is browned.
Step Three Transfer to a bowl. Gently toss with the remaining 2 TB olive oil, parsley, orange juice and zest.
Herb Roasted Turkey Breast
1 Turkey Breast (7 to 8 LBS)
1 Cup Dry White Wine
2 TB Olive Oil
3 Cloves Grated Garlic
1 TB Lemon Juice
1 TB Dijon Mustard
3 TB Herbes de Provence
2 Tsp Sea Salt
½ Tsp Freshly Ground Black Pepper
Step One
Preheat the oven to 325F. Place the turkey breast on a rack in a roasting pan. Pour the white wine in the bottom of the pan.
Step Two
Whisk the oil, garlic, lemon juice, mustard, Herbes de Provence, Salt and Pepper together in a small bowl. Use a silicone basting brush to paint the mixture all over the breast.
Step Three
Roast the turkey breast for about 1 ¾ hours or until an instant read thermometer placed in the thickest part of the breast registers 170 degrees F. Remove from the oven, transfer to a platter, cover, and let rest for 10 minutes before carving
DESSERT OR SNACK IDEA
Pumpkin Pecan Ginger Cake
Cake
1 Can (15 OZ) Pumpkin
2 Large Eggs
4 Large Egg Whites
¾ Cup Avocado Oil
2 Tsp Vanilla
2 Cups Whole Wheat Pastry Flour
1 ½ Cups Dark Brown Sugar
1 Tsp Ground Ginger
½ Tsp EACH Nutmeg and Allspice
1 TB Ground Cinnamon
2 Tsp Baking Powder
1 Tsp Baking Soda
¾ Cup Chopped Toasted Pecans
Topping
8 Oz Light Cream Cheese, softened
2 TB Ground Ginger
2 Cups Powdered Sugar
Finely Chopped Candied Ginger
Step One Preheat the oven to 350F. In a large bowl, beat the pumpkin, eggs, oil and vanilla until well combined.
Step Two In another bowl, whisk together the dry ingredients, and then stir into pumpkin mixture. Fold in the nuts. Pour into a non-stick sprayed and parchment-paper lined 13” x 2” pan. Bake for 20-25 minutes or when just a few crumbs remain when tested with toothpick. Set aside to cool while you make the topping.
Step Three In the bowl of a standing mixer, whip together the cream cheese and ginger, sift in the powdered sugar. Refrigerate the frosting until the cake is completely cool. Sprinkle with the candied ginger before cutting into 24 luscious squares.
* Whether the ginger is called candied or crystallized, it’s a delicious addition to baked goods. Candied ginger is made by cooking pieces of fresh ginger in syrup and letting it dry. It’s extremely potent - so just a tiny piece is all you need to get a big hit of spicy ginger flavor. Candied ginger is also a great remedy for an upset tummy! Find it in the spice or baking section of your grocery store!
You can read more about Nancy Waldeck at
BREAKFAST IDEA
Perfect Pancakes
1 Cup Canned Cannellini Beans, Drained and Rinsed Well
1/2 Cup Regular Old Fashioned Oats
2 Eggs
1/3 Cup Honey
1/2 Cup Unsweetened Almond Milk (skim milk can be substituted)
1/2 Cup Whole Wheat Flour
1 1/2 Tsp Baking Powder
1/2 Tsp Baking Soda
1/4 Tsp Sea Salt
Step One
In a blender or food processor, combine the oatmeal and beans. Process until combined. Add the eggs, honey and milk and process again until well blended.
Step Two
In another bowl, toss together the flour, baking powder, baking soda and salt. Add the bean mixture and stir with a fork until just blended – a few lumps are fine.
Step Three
Preheat a non-stick griddle or skillet. Drop by 1/4 cup full onto pan preheated on medium high heat. Cook for about 2 minutes for the first side. It will be ready to flip when the edges are set, and bubbles appear. Turn and cook the second side for about 1 minute. When done, Perfect Pancakes may be “browner’ in color than other pancakes because of the honey. Serve with your choice of syrup or honey.
DINNER IDEAS
Festive Fruit Salad
4 Cups Red or Green Grapes or mixture, halved
4 Clementines, peeled
2 Mangoes, coarsely chopped
½ Pineapple, chopped
2 TB Lime Juice
1 Orange Zested
1 Cup Coarsely Chopped Toasted Pecans
Toss the grapes, clementine, mangoes, and pineapple together in a bowl. Toss with the lime juice and orange zest, sprinkle with pecans.
Shredded Brussels Sprouts with Cranberries
1 ½ LBs Shredded Brussels Sprouts
3 TB Extra Virgin Olive Oil, divided
Sea Salt and Freshly Ground Pepper
2 TB Lemon Juice
2 Tsp Honey
1 Cup Dried Cranberries
½ Cup Toasted Sliced or Slivered Almonds
¼ Cup Cheese Peels (peel a block of cheese with a veggie peeler)
Heat 1 TB of oil in a sauté pan and cook and stir the sprouts that have been sprinkled with salt and pepper for 3 – 4 minutes or until softened. In the bottom of a large bowl, whisk together the remaining oil, lemon juice and honey. Add the sautéed sprout leaves and toss with the cranberries and almonds. Garnish with the cheese.
Perfectly Roasted Orange Sweet Potatoes
3 LBs Sweet Potatoes, Peeled, and cut in 1” chunks
5 TB Extra-Virgin Olive oil, divided
Sea Salt and Freshly Ground Pepper
2 TB Chopped Parsley
1 TB EACH Orange Juice and Orange Zest
Step One Place sweet potatoes in a large saucepan and cover with water. Bring to a boil and boil the potatoes for 5 minutes.
Step Two Preheat the oven to 400F. Drain the sweet potatoes and place on a sheet tray and toss with 3 tablespoons olive oil and season to taste with salt and pepper. Divide the sweet potatoes into tow baking sheets and roast until bottom side is browned, about 30 minutes, flip the potatoes and roast for another 15 minutes or until the second side is browned.
Step Three Transfer to a bowl. Gently toss with the remaining 2 TB olive oil, parsley, orange juice and zest.
Herb Roasted Turkey Breast
1 Turkey Breast (7 to 8 LBS)
1 Cup Dry White Wine
2 TB Olive Oil
3 Cloves Grated Garlic
1 TB Lemon Juice
1 TB Dijon Mustard
3 TB Herbes de Provence
2 Tsp Sea Salt
½ Tsp Freshly Ground Black Pepper
Step One
Preheat the oven to 325F. Place the turkey breast on a rack in a roasting pan. Pour the white wine in the bottom of the pan.
Step Two
Whisk the oil, garlic, lemon juice, mustard, Herbes de Provence, Salt and Pepper together in a small bowl. Use a silicone basting brush to paint the mixture all over the breast.
Step Three
Roast the turkey breast for about 1 ¾ hours or until an instant read thermometer placed in the thickest part of the breast registers 170 degrees F. Remove from the oven, transfer to a platter, cover, and let rest for 10 minutes before carving
DESSERT OR SNACK IDEA
Pumpkin Pecan Ginger Cake
Cake
1 Can (15 OZ) Pumpkin
2 Large Eggs
4 Large Egg Whites
¾ Cup Avocado Oil
2 Tsp Vanilla
2 Cups Whole Wheat Pastry Flour
1 ½ Cups Dark Brown Sugar
1 Tsp Ground Ginger
½ Tsp EACH Nutmeg and Allspice
1 TB Ground Cinnamon
2 Tsp Baking Powder
1 Tsp Baking Soda
¾ Cup Chopped Toasted Pecans
Topping
8 Oz Light Cream Cheese, softened
2 TB Ground Ginger
2 Cups Powdered Sugar
Finely Chopped Candied Ginger
Step One Preheat the oven to 350F. In a large bowl, beat the pumpkin, eggs, oil and vanilla until well combined.
Step Two In another bowl, whisk together the dry ingredients, and then stir into pumpkin mixture. Fold in the nuts. Pour into a non-stick sprayed and parchment-paper lined 13” x 2” pan. Bake for 20-25 minutes or when just a few crumbs remain when tested with toothpick. Set aside to cool while you make the topping.
Step Three In the bowl of a standing mixer, whip together the cream cheese and ginger, sift in the powdered sugar. Refrigerate the frosting until the cake is completely cool. Sprinkle with the candied ginger before cutting into 24 luscious squares.
* Whether the ginger is called candied or crystallized, it’s a delicious addition to baked goods. Candied ginger is made by cooking pieces of fresh ginger in syrup and letting it dry. It’s extremely potent - so just a tiny piece is all you need to get a big hit of spicy ginger flavor. Candied ginger is also a great remedy for an upset tummy! Find it in the spice or baking section of your grocery store!