1. Jewel Roasted Winter Vegetables
http://www.foodnetwork.com/recipes/ellie-krieger/jewel-roasted-vegetables-recipe.html
Servings: 12
Ingredients
4 medium beets
1/2 medium butternut
squashed, peeled & diced
1 1/2 lbs carrots, diced
1 1/2 lbs brussel sprouts,
halved
8 garlic cloves
3 Tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon ground black
pepper
1 Tablespoon chopped fresh
thyme leaves
Directions
1. Preheat oven to 375 degrees F.
2. Toss beets with 1 tablespoon olive oil
in a baking dish, cover with foil & bake
for 30 minutes.
3. In separate bowl, toss remaining
vegetables & garlic with oil, salt &
pepper in a large baking dish.. After 30
min., add the large dish to the oven &
cook for 1 hour, stirring at least twice.
4. Remove the beets from the oven &
place on a cutting board to cool. Once
cooled, peel & cut into 1 inch pieces.
5. During this time, stir in the thyme to the
mixed vegetable dish, cook another 10
minutes, then remove from oven and
toss with beets.
Created by: Erin Lisemby, 2014-15 Dietetic Intern, The Dietetic Internship Program at Vanderbilt

2. Healthy Holiday Habits
1. Do not skip meals! Skipping meals leads to overeating
during the day. Instead, start your day with a breakfast
full of fiber, fruits/vegetables, & a dairy source.
2. Be mindful of portion sizes. Meat dishes should only
take 1/4 of your plate. Fill 1/2 with fruit/vegetable dishes,
and 1/4 with grains. Choose only one dessert or very
small pieces of each to get a variety. Try to keep the
total portion of your desserts to the size of your hand.
3. Use a smaller plate & go for only one helping. A
smaller area to fill will decrease the amount of calories &
keep portion sizes small.
4. Fill your plate with vegetable dishes & salad first.
These are lower in calories and higher in nutrients that
your main, meat entrees.
5. Rethink your drink. Avoid excess liquid calories by
choosing water or low-calorie flavor packes, such as
Crystal Light. If choosing alcohol, choose wine,
champagne or light beer and be aware of your portion
sizes & amount consumed. Recreate other high calorie
beverages by using low-calorie juices, light syrups, less
sugar & non-fat milk products.
6. Get physical! Keep your metabolism up by moving
throughout the day, instead of sitting at the table or in
front of the TV. After eating, go for a walk or play a
game in the yard with family to burn off some of those
extra calories & prevent another trip to the dessert table.
Created by: Erin Lisemby, 2014-15 Dietetic Intern, The Dietetic Internship Program at Vanderbilt