Orange-Date Pumpkin Bread


 This honey-sweetened, nut- and date-studded pumpkin bread gets bright taste from orange zest and juice.


Dietary Info: Dairy-Free | Soy-Free | Low Sodium | Vegetarian

Health Info: Heart Healthy | Diabetic Appropriate





2 cups all-purpose flour                          1 cup refrigerated or frozen egg product, thawed, or 4 eggs, slightly beaten

1⅓ cups whole wheat flour                     ½ cup honey

2 teaspoons baking powder                   ⅓ cup cooking oil

1 teaspoon ground nutmeg                    1 teaspoon finely shredded orange peel

½ teaspoon salt                                        ⅓ cup orange juice

½ teaspoon baking soda                        ½ cup chopped walnuts or pecans

1 (15 ounce) can pumpkin                      ½ cup snipped pitted dates or raisins

¾ cup sugar


  1. Preheat oven to 350°F. Grease the bottom and ½ inch up the sides of two 8×2-inch loaf pans or line bottoms with parchment paper; set aside. In a large bowl, stir together all-purpose flour, whole wheat flour, baking powder, nutmeg, salt, and baking soda. Set aside.
  2. In a medium bowl, stir together pumpkin, sugar, egg, honey, oil, orange peel, and orange juice. Using a wooden spoon, stir pumpkin mixture into flour mixture just until combined. Stir in nuts and dates or raisins. Divide mixture between the prepared pans.
  3. Bake about 50 minutes or until a toothpick inserted near centers comes out clean. Cool in pans on wire racks for 10 minutes. Remove from pans. Cool completely on wire racks.


Recipe from

Butternut Squash and Carrot Soup


 This elegant and smooth squash soup recipe gives you more than your daily quota for vitamin A in just one bowl.


Dietary Info: Diabetic Appropriate 




  • 1 tablespoon butter or margarine
  • 3 cups peeled, diced butternut squash (about 1 small squash)
  • 2 cups thinly sliced carrots (4 medium carrots)
  • ¾ cup thinly sliced leeks or chopped onion
  • 2 (14.5 ounce) cans reduced-sodium chicken broth
  • ¼ teaspoon ground white pepper
  • ¼ teaspoon nutmeg
  • ¼ cup regular or fat-free half-and-half or light cream
  • Fresh tarragon leaves (optional)


  1. In a large saucepan over medium heat melt butter or margarine. Add squash, carrots, and leeks or onion to pan. Cook , covered, for 8 minutes, stirring occasionally. Add broth. Bring to a boil; reduce heat. Simmer, covered, for 25 minutes or until vegetables are very tender.
  2. Place one-third of the squash mixture in a food processor bowl or blender container. Cover; process or blend until almost smooth. Repeat with remaining mixture. Return mixture to saucepan. Add white pepper and nutmeg. Bring just to boiling. Add half-and-half or light cream; heat through. Ladle into soup bowls. If desired, garnish with fresh tarragon.

Chicken Pot Pies



These chicken pot pies are full to the brim with vegetables and savory spices, and make the perfect comfort food for a night in.


Dietary Info: Nut-Free | Soy-Free | Low Sodium

Health Info: Promotes Healthy Aging | Heart Healthy | Diabetic Appropriate




  • 1 head garlic
  • 1 tablespoon olive oil
  • 2 cups sliced fresh button mushrooms
  • 2 medium carrots, cut into ½-inch thick slices
  • 1 medium parsnip, cut into ½-inch slices
  • ½ cup onion (1 medium)
  • ½ cup reduced-sodium chicken broth
  • 1 teaspoon dried thyme
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 cups fat-free milk
  • 3 tablespoons all-purpose flour
  • 2 cups cubed, cooked chicken breast (about 10 ounces)
  • 4 sheets frozen phyllo dough (14×9-inch rectangles), thawed
  • Nonstick cooking spray


  1. Preheat oven to 425°F. Peel away the dry outer layers of skin from the garlic head, leaving skins and cloves intact. Cut off the pointed top portion (about ¼ inch), leaving bulb intact but exposing the individual cloves. Place the garlic head, cut side up, in a custard cup. Drizzle with about ½ teaspoon of the olive oil. Cover with foil. Roast 25 to 35 minutes or until the cloves feel soft when pressed. Set aside just until cool enough to handle. Squeeze out the garlic paste from individual cloves.
  2. Meanwhile, heat the remaining olive oil in a large skillet. Add mushrooms, carrots, parsnip, and onion. Cook 10 minutes, stirring occasionally. Add broth, thyme, salt, and pepper. Bring to boiling; reduce heat. Simmer, covered, 5 to 10 minutes or just until vegetables are tender. Stir in garlic paste.
  3. In a medium bowl whisk together milk and flour until smooth; add all at once to mushroom mixture. Cook and stir over medium heat until thickened and bubbly. Stir in chicken. Divide mixture evenly among four 12-ounce individual casseroles. Set aside.
  4. Unfold phyllo dough; remove one sheet of the phyllo dough and place on a flat surface. (As you work, cover the remaining phyllo dough with plastic wrap to prevent it from drying out.) Lightly coat the phyllo sheet with cooking spray. Lay another sheet of phyllo dough on top of the first sheet and lightly coat with cooking spray. Repeat with the remaining 2 phyllo sheets. Cut phyllo stack in half crosswise. Place one stack on top of the other to make a 9×7-inch stack of 8 sheets.
  5. Using a pizza cutter, cut phyllo stack into 4 equal rectangles. Place a rectangle on top of the chicken mixture in each casserole.
  6. Bake 15 to 20 minutes or until the filling is bubbly and phyllo is golden brown. Let stand 10 minutes before serving.

Curried Pumpkin and Mushroom Risotto


Fresh mushrooms and curry powder provide layers of flavor to this risotto, which gets creaminess from pumpkin and from slow-simmering the arborio rice in the traditional risotto method.


Dietary Info: Egg Free | Nut-Free | Soy-Free| Gluten Free | High Fiber | Dairy Free

Other Info: Heart Healthy | Diabetic Appropriate




  • 2 medium leeks, trimmed, halved, and thinly sliced  or ⅔ cup chopped onion
  • 1 tablespoon canola oil
  • 16 ounces fresh mushrooms (such as chanterelle, stemmed shiitake, cremini, and/or stemmed oyster), sliced
  • 2 teaspoons curry powder
  • 2¾ cups reduced-sodium vegetable broth
  • ¾ cup arborio rice
  • ¾ cup canned pumpkin
  • ¼ cup pumpkin seeds (pepitas), toasted
  • Parsley sprigs (optional)


  1. In a large saucepan cook leeks in hot oil over medium heat for 4 to 5 minutes or just until tender, stirring occasionally. Add mushrooms. Cook about 5 minutes or until nearly tender, stirring occasionally. Stir in curry powder. Meanwhile, in a medium saucepan heat broth just to simmering; keep warm.
  2. Add rice to mushroom mixture and cook for 2 minutes, stirring often. Carefully add ½ cup of the hot broth. Cook and stir until liquid is absorbed. Add the remaining broth, ½ cup at a time, cooking and stirring until liquid is absorbed before adding more. (This should take about 20 minutes total).
  3. Stir in pumpkin. Cook and stir for 1 minute to heat through. Transfer to a serving dish. Sprinkle with pumpkin seeds. If desired, garnish with parsley sprigs.

Chicken Enchilada-Stuffed Spaghetti Squash

 This healthy 5-ingredient spaghetti squash recipe is a satisfying low-carb alternative to taco night. If you have leftover cooked chicken on hand, skip Step 2 and stir 2½ cups into the filling. Look for an enchilada sauce with less than 300 mg of sodium per serving, such as Hatch brand.

Dietary Info: Egg Free | Nut-Free | Soy-Free| Gluten Free | High Calcium

Helps Promote: Healthy Immunity | Healthy Aging


  • 2 8-ounce boneless, skinless chicken breasts
  • 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 1¼ cups red enchilada sauce, divided
  • 1 medium zucchini, diced
  • 1 cup shredded pepper Jack cheese


  1. Position racks in upper and lower thirds of oven; preheat to 450 degrees F.
  2. Place chicken in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to low and gently simmer until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes.
  3. Transfer the chicken to a clean cutting board and shred with 2 forks. Transfer to a large bowl.
  4. Meanwhile, place squash cut-side down in a microwave-safe dish and add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  5. Use a fork to scrape the squash from the shells into the large bowl. Place the shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, ½ teaspoon pepper and ¼ teaspoon salt into the squash and chicken. Divide the mixture between the shells; top with the remaining ¼ cup enchilada sauce and cheese.
  6. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.


Recipe by Breana Lai from Eating Well

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