Gluten-free Thanksgiving Idea!

acorn squash and wild rice

Well, eating gluten-free is tough anyway, but now add on a great big FOOD holiday and there could be frustration and confusion.

Here is a favorite recipe to enjoy:

Gluten-Free Acorn Squash stuffed with Wild Rice
Serves 6-8
All you need:
1 3/4 cups water
1 cups Lundberg wild blend rice® (HealthMarket)
1 small acorn squash, cut in half and seeded
2 tablespoons canola oil
1 finely chopped onion
2 teaspoons crumbled sage leaves or ¾ teaspoon ground sage
1 tablespoons lemon juice
1 cup Sahale crunchers® cranberries, sesame, honey mix
½ cup Newman’s own dried cranberries (HealthMarket)
All you do:
1. Prepare rice according to package directions. Transfer to large bowl.
2. Preheat oven to 375 degrees. Oil large baking sheet. Place squash, cut side down, on sheet. Bake until tender about 40 minutes. Cool. Using spoon, scoop out pulp, leaving ¼ inch shell. Reserve shells for serving. You can also microwave squash for 8 minutes.
3. Preheat oven to 350 degrees.
4. In large skillet, add oil, when warm, saute onion until tender about 15 minutes. Add sage and stir. Add rice, squash and lemon juice until mixed well. Mix in Sahale crunchers with almonds, cranberries and sesame seeds and dried cranberries.

5. Place stuffing in squash shells or on baking sheet. Bake for about 25 minutes
Special thanks to my daughter Michelle for this recipe. We have made this dish a few years in a row for special holiday meals. Only the brands listed are certified gluten-free. Hope you enjoy!

I will also post Hy-Vee’s Gluten free listing for the Holidays.

Carb-friendly recipes for the holidays

Winter Squash Soup (15g CHO)
BBQ Party Meatballs (8 g CHO)
Pumpkin Spice Latte (8g CHO)
Apple Pie Delight (17 g CHO)

Winter Squash Soup Serves 4
All you need:
1½ teaspoons Hy-Vee canola oil
¼ cup finely chopped onion
1 teaspoons curry powder or garam masala (coriander, cumin, ginger,
cardamom, cloves, bay leaves, nutmeg, pimento, black pepper and cinnamon)
½ teaspoon ground ginger
1 (12 ounces each) packages frozen cooked winter squash, thawed
1 cup Hy-Vee reduced-sodium chicken broth
1 cup Hy-Vee apple juice or apple cider
¼ teaspoon Hy-Vee salt
½ cup Hy-Vee fat-free plain yogurt
Finely chopped pistachio nuts or sliced almonds (optional)
All you do:
1. In a large saucepan heat oil over medium heat. Add onion, curry powder (or garam masala) and ginger. Cook and stir for 2 minutes. Stir in squash, chicken broth, apple juice and salt. Heat through.
Top each serving with a swirl of yogurt. If desired, sprinkle with pistachio nuts.
Nutrition Facts per serving: 82 calories, 1.8g fat, 0g saturated fat, 0g trans-fat, 0mg cholesterol, 140mg sodium, 15.7 g carbohydrates, 1.6g fiber, 1.8 g sugar, 1 g protein. Daily Values: 75% vitamin A, 20% vitamin C, 2% calcium, 3% iron

Adapted from
Cranberry BBQ Meatballs Serves 4
All you need:
12 meatballs or ½ bag (28 oz) bag Cooked Perfect Turkey Meatballs, frozen
½ cup Walden Farms Thick & Spicy BBQ Sauce
1 cup Ocean spray cranberry sauce
All you do:
1. Heat BBQ sauce and cranberry sauce in saucepan on top of stove.
2. Place frozen meatballs in appropriate heating container.
3. Pour Cranberry BBQ sauce over meatballs.
4. Follow preferred cooking method, as described on meatball bag.

Nutrition Facts per serving: 212 calories, 10g fat, 3g saturated fat, 50mg cholesterol, 649mg sodium,
18 g carbohydrates, 2.5 g fiber, 11g sugar, 13 g protein. Daily Values: 0% vitamin A, 0% vitamin C, 10% calcium,15 % iron
To make no-sugar-added cranberry sauce: Boil 12 oz. fresh cranberries with 1 cup water for 15 minutes. Combine one cup of unsweetened cranberry sauce and 1 T. NuNatural Stevia syrup to replace Ocean Spray.
This will lower the carbohydrate by 13 grams per serving, sugar by 10 grams and calories by 52. Lighter recipe about 8 grams carbohydrate, 1 gram sugar and 162 calories/serving. Served with Keeblers Club Cornbread. Created by Becky Guittar, RD

Apple Pie Delight Serves 10
All you need:

5 Granny Smith Apples (Make sure they can stand on their own.)
or Pink Lady apples
1 teaspoon cinnamon
¼ cup Hy-Vee Delecta or
1 ½ Tablespoon NuNaturals Stevia syrup (HealthMarket)
1 Tablespoon brown sugar
1-9-inch Hy-Vee pie crust
All you do:
1. Preheat oven to 375 degrees. Cut each apple in half. Remove the inside of each apple with a spoon or small ice cream scoop, being careful not to puncture the peel.
2. Mix sliced apples with cinnamon, Delecta and brown sugar in a bowl. If you prefer more or less cinnamon make adjustments as desired. Same goes for the Delecta and Stevia syrup
3. Scoop sliced apples into hollow apples.
4. Roll out pie crust and slice into 1/4 inch strips. Cover the top of the apple in a lattice pattern with pie crust strips.
5. Place apples in an 8×8 pan. Add just enough water to the cover the bottom of the pan. Cover with foil and bake for 20-25 minutes.
6. Remove foil and bake for an additional 20 minutes or until crust is golden brown and sliced apples are soft.
Nutrition Facts per serving: 104 calories, 4g fat, .6g saturated fat, 0g trans fat, 0mg cholesterol, 82mg sodium,
17g carbohydrates, 1.8g fiber, 8.4 g sugar, 1g protein. Daily Values: 1% vitamin A, 6 % vitamin C, 1.0 % calcium, 1.1% iron
Adapted from

Pumpkin Spice Latte
Serves 8
All you need:
1cup water
½ cup Hy-Vee lite pancake and waffle syrup
3 Tablespoons Hy-Vee pumpkin puree (not pumpkin pie filling)
3 cinnamon sticks or ½ teaspoon ground cinnamon
½ teaspoon freshly grated nutmeg
1 teaspoon whole cloves or ¾ teaspoon ground cloves
The seeds of 2 cardamom pods or 1/3 teaspoon ground cardamom
3 crushed black peppercorns (smash them slightly with the back of a skillet)
Freshly brewed hot coffee or tea
All you do:
1. Place water, pancake syrup, pumpkin puree, cinnamon sticks, nutmeg, whole or ground cloves, cardamom pods and peppercorns in a medium saucepan. Bring to a simmer over medium heat. Reduce heat to low and simmer for 15 minutes, but do not let the mixture boil.
2. Pour the syrup and spices through a fine mesh strainer into desired vessel.
3. Add 2 tablespoons strained syrup to mug. Fill with coffee, tea. Milk, as preferred.
4. May be stored in the refrigerator for up to 2 weeks, stirring just before use.
Nutrition Facts per serving: 25 calories, 0g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 40mg sodium,
7g carbohydrates, 0g fiber, 6g sugar, 0g protein. Daily Values: 10% vitamin A, 0% vitamin C, 0% calcium, 0% iron
Adapted from

Dietitian’s Pick of the Month: Powdered Peanut Butter!

p peanut butter 1

Cowgirl sampling powdered peanut butter dip with apples and peanut butter chocolate pie!
Cowgirl sampling powdered peanut butter dip with apples and peanut butter chocolate pie!
Your dietitian’s pick of the month is powdered peanut butter. Hy-Vee HealthMarket powdered peanut butter has most of the fat and oil removed, leaving a slow roasted peanut taste. It comes in three delicious flavors including original, chocolate and hazelnut. This product is a convenient way to boost protein by simply adding it to smoothies, dips, yogurt, pudding or oatmeal. See the recipes below for a great peanut butter dip to go with Honey crisp apples or make a chocolate peanut butter pie. Oh, by the way, the original product is called PB 2.
It was so popular that Hy-Vee came out with their own version.

Peanut Butter Dip for Pretzels and Apple

2 tbsp HealthMarket Powdered Peanut Butter or PB2
1 tbsp whipped cream cheese
1 tbsp water
1 tsp Splenda or ¼ tsp NuNaturals Stevia Syrup

Mix powdered peanut butter with water, then mix in cream cheese and Splenda. It should be creamy in consistency; if not, add a dab more water.
Delicious served with pretzels and apples.
Nutrition information: 1 serving, 100 calories.

Powdered Peanut Butter Pudding “Pie”

Serves 9.
This is a really good low-fat version of
chocolate peanut butter pie.

1/2 cup HealthMarket Powdered Peanut Butter or PB2
1 4oz package sugar-free, fat-free Vanilla Pudding Mix
1 4oz package sugar-free, fat-free Chocolate Pudding Mix
3 cups, divided Nonfat Milk
5 sheets Low-fat Graham Crackers

Lay graham crackers flat in bottom of 8 x 8 or 9 x 9
square pan. Mix powdered peanut butter, vanilla pudding mix, and 1 1/2 cups nonfat milk well. Immediately pour mixture over graham crackers. Mix chocolate pudding mix
with remaining 1 1/2 cups nonfat milk. Pour carefully
over peanut butter mixture. Refrigerate for at least
three hours before serving. Can also be made into a dip.
Easy way: Use sugar-free, ready-to-eat pudding cups, one 4 pack of each flavor (14.5 oz/pack)