IN THIS ISSUE

Leftover Turkey Curry

2

What Can You Do With ….?

3

Maple Baked Squash

3

Vegetarian Thanksgiving

4

Upcoming Events 4

The average American will gain about 1 pound during the holiday season. Is that a cause for concern? It could be. If you continue to gain a pound every winter, that’ll add up over the course of your life.

Here are a few tips to make your holidays a little healthier while still enjoying yourself:

• It’s easy to overdo it on appetizers. Try filling up on protein and fiber filled options that are low calorie. Examples include shrimp, veggie platters, hummus, and fruit salad.

• Catch up with family while going for a walk instead of chatting at the table.

• Use smaller plates and cups. The visual of having a full plate will help you take less food.

• Don’t skip your favorite food. If your aunt makes the world’s best pie, eat some! Really enjoy it and don’t fill up on other foods you like less.

• Drink lots of water.

• Remember that the holiday is just one day—don’t beat yourself up.

We are a weight-focused society but weight isn’t the same as health. Losing weight isn’t a guarantee that we will get healthier! What really matters? Our health behaviors.

If you weigh more than you’d like to, or if you are trying to get healthier, focus on making healthier lifestyle choices and weight loss will likely follow.

How can you do that? Make some of these small changes every day:

• Add fruits or vegetables that you enjoy to every meal.

• Move more. You don’t need to start running marathons or lifting heavy things but even light movement like going for a walk or stretching can have a positive impact on you physically and mentally.

• Sleep enough. Most adults need 7-8 hours of sleep. Not getting enough sleep impacts our hormone production and can lead to overeating.

FOOD SAFETY TIP

A Publication of The Greater Boston Food Bank’s Nutrition Department NOVEMBER 2018/ VOL. 8, ISSUE 2

Take a break from heavy Thanksgiving food and use up that leftover turkey in a light, fresh way. Ingredients: • 1 cup cauliflower, chopped into small florets (or

frozen cauliflower florets) • 1 bell pepper, sliced • 1/2 onion, sliced • 1 cup cooked turkey, cubed • 1 clove garlic, minced • 1 tsp ginger, grated (or 1/4 tsp ginger powder) • 1/2 cup coconut milk, light • 1/2 teaspoon brown sugar • 2 tsp yellow curry powder • 2 tsp lime juice • 1/2 cup basil leaves, torn (optional)

Directions: 1. Coat a pan with cooking spray and heat over

medium. Add cauliflower, bell pepper and onion. Cover and cook until tender, about 6 minutes.

2. Add turkey, garlic, ginger and cook until fragrant.

3. Add coconut milk, curry paste (or powder), and brown sugar and heat through.

4. Add lime juice and basil (if using).

5. Serve over rice or noodles.

November 2018/ Vol. 8, Issue 2 Page 2

LOOKING FOR RECIPE INSPIRATION? Check out Click ‘N Cook®, our online recipe database at GBFB.org/clickncook

Nutritious Bytes

Yield: 2 servings

Recipe sourced from Click ‘N Cook

Choosing: Choose butternut squash that are heavy and have smooth skin.

Storing: Keep squash in a cool, dry place for up to three months. Once cooked, squash can keep in the fridge for up to 7 days.

Preparing: Squash can be prepared in a number of ways. Option 1—cut squash in half and remove seeds. Option 2— peel squash, cut in half, remove seeds, and then cut into cubes. Tip: if the squash is too hard for you to cut safely, poke holes in the squash with a fork and then microwave on medium power for a few minutes.

Cooking: There are lots of ways to cook butternut squash. Roasting or boiling are the two primary methods. To roast squash, toss squash cubes with olive oil, salt, and pepper. Place cubes on a baking sheet and bake at 375°F until soft. If using the halves from option 1 above, drizzle oil over cut side of squash and bake at 325°F cut side down until soft. To boil squash, add cubes to water, bring to a boil, and then cook until cubes can be pierced with a fork.

Uses: Butternut squash can be served mashed, sautéed, stuffed, baked, or in soup—either pureed or still in cubes.

Nutrition: Butternut squash is an excellent source of Vitamin A and Vitamin C.

Fun Fact: The most popular variety of butternut squash was developed in our service area in Waltham, MA!

November 2018/ Vol. 8, Issue 2 Page 3

Nutritious Bytes

Ingredients • 2 medium butternut squash • 2 tablespoons butter • 2 tablespoons brown sugar or maple syrup • 1/4 teaspoon cinnamon (optional) Directions:

1. Preheat oven to 325°F.

2. Cut squash in half and remove seeds.

3. Place squash halves in baking dish, cut side down. Bake for 1 hour.

4. When tender, scoop out the flesh and place in bowl.

5. Add the remaining ingredients.

6. Mash together until smooth.

Yield: 4 servings Recipe sourced from clickncook.org

National Stuffing Month

National Sandwich Day November 3

National Greek Yogurt Day

November 9

Thanksgiving November 22

National Rice Cake Day

November 29

70 South Bay Avenue Boston, MA 02118 Phone: 617-427-5200 E-mail: nutrition@gbfb.org www.gbfb.org

Everyone has a role in ending hunger in our community. SM

JOIN US ON

Do you have a new vegetarian at the dinner table this year?

Even though Thanksgiving is often a meat-focused day, fear not! There are plenty of delicious dishes that are already vegetarian-friendly or that you can change up just a bit to make vegetarian.

• Mashed potatoes—as long as you keep the gravy on the side, most preparations of mashed potatoes are vegetarian

• Stuffing—Start by cooking the stuffing outside of the bird. Lots of stuffing gets flavor from turkey flavoring, stock, or sausage but you can still make a hearty, satisfying stuffing without any of those. One of the best add ins? Mushrooms.

• Vegetables—any veggie side that isn’t cooked with obvious meat, bacon, turkey stock, or gravy should be vegetarian.

• Baked goods—usually pies, cookies, and bread are meat free.

• Try something new—add in a vegetarian grain dish or casserole. Go one step further and add Tofurkey (turkey shaped tofu) into the mix.

Page 4 November 2018/ Vol. 8, Issue 2