Community Education

In keeping with our mission, St. Bernards provides a wide variety of community programs to promote health and wellness and to prevent disease. Examples range from prenatal education to free screening and community seminars.

Through community outreach and collaboration with various agencies, St. Bernards strives to extend the benefits of good health to citizens in its service population. For more information, call the St. Bernards Healthline at 870.207.7300.

Healthy Recipes for the Holidays

Appetizers

Hot Spiced Tea

4 Sugar-free packets Apple Cider Mix

1 Family Size Tea Bag

1 quart water

4 cinnamon sticks

1 whole nutmeg

2 tablespoons lemon juice

1 teaspoon grated lemon peel

1 orange

2 teaspoons whole cloves

Steep tea in 2 cups water.  Combine apple cider mix with steeped tea and 1 quart additional water.  In a large heavy pan or small crockpot, add the cinnamon, nutmeg, lemon juice, and lemon peel.  Halve the orange and stud with cloves.  Add to the pot.  Bring to a simmer over medium heat and let simmer.  Remove from heat and lift out oranges.  You may add sweetener to taste.

Nutritional Information:  About 4 servings at 2 calories each

 

Black Bean and Corn Salsa

1 16 oz can Black Beans, drained and rinsed

1 10 oz can shoepeg corn, drained

1 10 oz can tomatoes with green chilis

2 27 oz cans petite diced tomatoes, undrained

1/2 bunch cilantro, stems trimmed

1 small onion, chunked

1 cup fat free Italian dressing

In a blender or food processor, combine one can of the petite diced tomatoes with onion and cilantro and process until chunky.  Thoroughly combine all ingredients in a large container with a tight fighting lid.  This makes a large amount, but stores well.  Use with baked tortilla or pita chips.  For an even healthier option, try with celery sticks. 

 

Pumpkin Dip

1 15 oz can pumpkin (not pie mix)

1 small box sugar free instant vanilla pudding powder

16 oz container of lite cool whip

1 1/2 tsp vanilla extract

1 1/2 tsp pumpkin pie spice

1 1/2 tsp cinnamon

In a large bowl combine all ingredients.  Stir until well blended.  Cover and refrigerate for at least 1 hour before serving.  Serve with apple and pear slices or gingersnaps.  (Each 2 tablespoon serving contains 25 calories)

 

Low Calorie Pumpkin Butter

Pumpkin lovers will love this simple low fat pumpkin butter recipe which is so versatile to use, and deliciously good for you. Serve it on toast or scones, add it to your latte for a pumpkin latte, make pumpkin oatmeal, pumpkin cheesecake or add it to yogurt with granola for a pumpkin yogurt parfait.   I love using real cinnamon sticks for this, but ground cinnamon would work in place of them.

3 cups cooked, mashed pumpkin
1 cup Splenda
1 packet Alpine spice low-calorie cider mix plus 1 cup water
1 tbsp Pumpkin Pie spice

½ tsp Vanilla Extract

Mix all in a large pot and bring to a boil, then simmer uncovered, stirring often, for 30-40 minutes or until as thick as you like it.  This makes about 5 cups, 80 1 Tbsp servings. Share it with friends, and store in the fridge for several months.

Number of Servings: 80

2.3 calories and 1 carb per tablespoon

 

Spiced Pecans

1 egg white                                         ½ teaspoon salt

1 tablespoon water                           1 teaspoon ground cinnamon

3 cups pecan halves                           ½ teaspoon ground cloves

½ cup splenda or stevia                     ½ teaspoon ground nutmeg

 

Preheat oven to 350 degrees.  Line a baking sheet with aluminum foil.

In a small bowl, beat the egg white with water.  Stir in the pecans, mixing until well moistened.  In another small bowl, mix together sugar, salt, cinnamon, cloves and nutmeg.  Sprinkle over the moistened nuts. Spread nuts on prepared pan. 

Bake in preheated oven for 30 minutes, stirring once or twice.  Be careful not to overcook and burn the nuts.

Serving size: ¼ cup.  Calories:  190.  Total fat:  19.5g.  Sodium 102mg.  Total Carbs:  4 g.  Fiber:  5.5g.

 

Vegetables and Salads

Fruit Salad

3 cups red apples, diced

1 can drained pineapple chunks (reserved the juice)

2 cups green grapes, halved

¼ cup splenda

2 tablespoons lemon juice

2 tablespoons cornstarch dissolved in 2 tablespoons water

2 tablespoons poppy seed

Bring pineapple juice and lemon juice to a boil.  Add the dissolved cornstarch and splenda.  Stir until splenda is dissolved.  Set aside and let cool to room temperature.  Cut up fruit in a bowl.  Pour juice mixture over fruit and add poppy seeds and stir well.  Chill at least 1 hour and enjoy!

 

Glazed Fruit Salad

1 large can pineapple tidbits, packed in its own juice

1 large can light mandarin oranges sections

1 can light pear halves

1 can light peaches

fresh strawberries, sliced thin

1 3 oz package sugar-free, fat-free vanilla pudding mix

Drain all the canned fruit, reserving 1 cup of the pineapple juice.  Add sliced strawberries and toss gently.  Combine pudding and pineapple juice in a small bowl, stirring until smooth.  Pour over fruit and toss gently.  If the salad is to be eaten in one setting, bananas are also a delicious addition, but will turn dark when stored in the refrigerator.

 

Congealed Cranberry Coke Salad

2/3 cup sugar substitute such as stevia or splenda

1 ½ cup water

2 -3 oz boxes sugar free cherry jello

2 cups chopped cranberries

1 8 oz can crushed pineapple in its own juice

6 oz diet coke

Boil together splenda, water, jello, and cranberries.  Add pineapple and coke.  Chill until firm.

 

Cranberry Relish

12 oz cranberries

1 Whole Orange, peeled

1 cup Splenda or 3/8 cup Truvia

Chop cranberries in a food processor.  Remove from processor into a large bowl.  Quarter orange and chop in food processor.  Add to cranberries and mix with sweetener.  Store in refrigerator.

 

Broccoli/Raisin Salad

Broccoli florets                             

Celery                                                             

Green Peppers                         

Green Onions                                              

Red seedless Grapes                                            

Raisins/dried cranberries

Cut up as little or as much of the above as you like.  For calorie savings, limit raisins/cranberries.  Some have added diced apples and red onions.

 

Dressing:

1 cup fat-free mayonnaise or salad dressing

1/3 cup splenda or sugar substitute

1 tablespoon vinegar

Blend thoroughly.  Stir into salad a few hours before serving and thoroughly chill.

 

Harvest Salad

1 - 12 oz. pkg. fresh Butternut Squash (In the fresh produce.   It is cubed, washed, and ready in a steam bag.)

Pam Olive Oil Spray

1/2 tsp. Black Pepper

1 tsp. Cinnamon

1 pkg. Salad Greens (I used Spinach and Arugula)

1 - Pear, diced

1 bottle fat free Poppyseed Dressing

¼ cup Cranberries, fresh or frozen

1.  Preheat oven to 400.  Place butternut squash on a baking sheet.  Spray with Olive Oil Pam and season with pepper and cinnamon.  Bake for 20 minutes, turning after 10 minutes.  Remove from oven and cool for 10

minutes.

2.  Pulse cranberries and poppy-seed dressing in a blender a few times until cranberries are coarsely chopped.

3.  Toss together squash, salad greens, and pears.  Serve with a small amount of dressing mixture.

 

Note:  I used Maple Grove Farms Fat Free Poppyseed Dressing.  It has 35 calories per 2 Tbsp. and has 160 mg. sodium per serving. 

 

Roasted Green Beans, Red Potatoes and Onions

1 16oz bag frozen whole green beans

2-3 red potatoes, chunked

1 medium white onion, cut up

No Salt Cavendar’s Seasoning

Sea Salt

Spray a large flat jelly roll pan or roaster with vegetable spray.  Combine vegetables and spray well with vegetable spray.  Sprinkle generously with seasonings-going “easy” on the salt.  Roast in a 425 degree oven, stirring about every 10 minutes.  Cook until potatoes are fork-tender and onions are beginning to carmelize.  1 cup of vegetables is about 60 calories.

 

Roasted Brussels Sprouts and Grapes

24 oz Brussels sprouts (about 8 cups), halved or quartered, if large.

24 oz grapes (about 4 cups)

Olive Oil Spray

4 Tbsp Thyme

Coarse salt and freshly ground pepper

2 tsp balsamic vinegar

Heat oven to 450 degrees.  On two rimmed baking sheets, toss brussels sprouts with thyme and spray with olive oil.

Season with salt and pepper.  Roast, until carmelized and tender, about 2o minutes.  Drizzle each tray with 1 tsp vinegar and scrape up any carmelized bits with a wooden spoon. 

 

Sweet Potato Casserole

4 medium sweet potatoes, peeled, and cooked

½ to 1 cup fat free sour cream

1 teaspoon vanilla flavoring

1 teaspoon ground cinnamon

½ teaspoon nutmeg

¾ cup sugar substitute

1 can drained crushed pineapple (in juice)

Optional:  Miniature Marshmellows

Mash sweet potatoes with electric mixer until smooth.  Mix in remaining ingredients and spoon into an ungreased 1 quart casserole or soufflé dish.  Bake, uncovered, at 350 degrees until hot throughout, about 30 minutes.  Top with a thin layer of marshmellows during the last 5 minutes of baking.