Healthy Holiday Eating Tips and Recipe Demo on Sunrise - Hawaii News Now - KGMB and KHNL

Healthy Holiday Eating Tips and Recipe Demo on Sunrise

HONOLULU (HawaiiNewsNow) -

Registered Dietitian Malia Cabral from Kaiser Permanente joins us with some healthy eating tips. Some of those tips include portion control, eating lots of veggies, staying hydrated and taking your time.

For more information click HERE.

Quinoa with Butternut Squash, Cranberries & Pistachios (Quinoa “Stuffing”)

Prep: 15 mins Cook: 30 mins Total: 45 mins

1 butternut squash, peeled, seeded, and cubed (see tutorial for [cutting a butternut squash|])

1 red onion, peeled and diced

3-5 cloves garlic, with peel still on

1 Tbsp. vegetable or canola oil (or any high-heat oil)

salt and pepper

1.5 cups quinoa, rinsed

3 cups chicken broth, vegetable broth, or water

zest of one orange

2 cups roughly-chopped fresh spinach

2/3 cup dried cranberries

1/2 cup shelled pistachios


Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil.

In a large mixing bowl, toss butternut squash, onion, and garlic cloves (with peel still on) until they are evenly coated with oil. Spread then out in an even layer on the prepared baking sheet. Season generously with salt and pepper. Roast for 30 minutes, or until soft and cooked and the edges begin to slightly brown. Remove and set aside. Discard the garlic peels.

Meanwhile, stir together quinoa, broth (or water), and orange zest, and cook according to package instructions. (Or you can follow my tutorial for [how to cook quinoa|].) When cooked, set aside.

Add the cooked veggies, quinoa, spinach, cranberries and pistachios to a large mixing bowl, and gently toss to combine. Season with additional salt and pepper if need be. Serve warm.

Spinach Strawberry Salad w/ Poppy Seed Dressing

2x packages (9oz) Fresh Baby Spinach Leaves

1 lb.Strawberries, sliced

3-4 oz (1 package) Almonds, sliced or slivered


½ cup oil (canola)

1/3 cup red wine vinegar

1/3 cup sugar

2-3 tsp poppy seeds

½ tsp salt

Toss spinach & strawberries with dressing just before serving.

Top w/ almonds.

Serving size: 9 - ½ cup portions


· Do not mix salad w/ dressing ahead of time since the spinach will wilt.

· Be sure to use “red wine vinegar” – don't substitute, since the red wine vinegar gives the dressing it's unique flavor, as well as color.

Nutritional analysis (per serving ½ cup):

Calories: 229

Fat Cal: 161 (27%)

Fat: 19 gm

Cholesterol: 0 gm

Na: 153 mg

CHO: 15 gm

Fiber: 3 gm

Sugars: 10 gm

Protein:4 gm

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