Holiday meals can be healthy while appealing to the palate

'Tis the season for holiday joy.

'Tisn't the season for calorie counting.

If there's ever a time of year you'll put on pounds, it's last few weeks of the years. On the heels of a Thanksgiving meal that gave you your fill of roasted turkey, homemade dressing and potatoes and pie, you'll be headed to holiday parties where you'll encounter bowls of eggnog and tables laden with dips and sweets.

And then comes the Christmas Day feast, followed by more taste treats on New Year's Eve and New Year's Day.

If you've decided you can afford to splurge, then good for your. May your holidays be happy ... and delicious and filling.

But even if you're determined to keep the calories in check, the holidays don't have to be a time to go hungry. High flavor and low fat can make a good food pair, as Healthy Yuma discovered when it went hunting for some healthy holiday recipes to share with readers.

Michelle Dudash, a Scottsdale-based registered dietitian, chef, cookbook author and nutrition speaker, generously provided some ideas for our readers from her book “Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love,”

“These delicious, clean eating recipes will dazzle taste buds through the holiday season, and are simple and streamlined for healthy meals on any day.”

Yuma Regional Medical Center passed along some more recipes to Healthy Yuma from Sodexo, the hospital's food providers.

So, may your holidays be happy, healthy and, just as importantly, heavenly flavored.

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Chopped Salad with Israeli Couscous, Smoked Salmon & Creamy Pesto

from “Clean Eating for Busy Families”

For Salad:

1 1/ 3 cups cooked Israeli (pearled) couscous (whole-grain preferred)

3 teaspoons expeller-pressed grapeseed or canola oil, divided

1 ear of corn or 1 cup frozen corn, thawed only

4 cups arugula, chopped

1 cup diced tomatoes

1 package smoked wild Alaskan salmon, diced ¼ inch (about 1 cup)

½ cup golden raisins, chopped through twice

¼ cup shredded Asiago cheese (or Parmesan)

¼ cup roasted pepitas (or use chopped roasted almonds)

For Dressing:

3 tablespoons low-fat milk

2 tablespoons olive oil mayonnaise

2 tablespoons nonfat plain Greek yogurt

1 tablespoon plus 1 teaspoon basil pesto

1 tablespoon minced shallots

1 teaspoon lemon juice

¼ teaspoon freshly ground black pepper

To make the salad: Prepare couscous according to directions on package. Toss with 2 teaspoons of the oil to prevent sticking and spread mixture on a plate to cool it quickly. Heat a medium sauté pan over medium heat and add 1 teaspoon of oil. Place the ear of corn into the pan and blister on one side, about 1 minute. Continue to cook and turn corn until all sides are blistered; remove pan from heat and let cool slightly. Stand the cob up on a cutting board and holding it firmly, cut the kernels off the cob.

To make the dressing: Whisk together all of the dressing ingredients. When ready to serve, combine the couscous, corn and remaining salad ingredients and pour the dressing on top. Toss well. Salad may be served immediately and will stay fresh for a few hours.

Recipe note: This salad service nicely as an entree paired with soup or crusty bread, as a party dish, or divided into smaller servings, as a starter course at a dinner party, says Dudash.

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7-Layer Lemon Hummus & Pesto Yogurt Dip

 from “Clean Eating for Busy Families”

1 can chickpeas, rinsed and drained

3 tablespoons tahini (or use unsweetened almond butter)

1 lemon separated into 1 teaspoon grated zest, 3 tablespoons juice

3 tablespoons organic or reduced sodium vegetable broth

½ teaspoon salt

¼ teaspoon garlic powder

¼ teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

1 cup nonfat plain Greek yogurt

1/3 cup basil pesto

1 cup shredded (not grated)

Parmesan cheese (or use crumbled feta for a stronger taste)

1 large tomato, seeded, diced ¼ inch

1 small cucumber, peeled, seeded with a spoon, and diced

1/3 cup thinly sliced scallions

1/3 cup pitted kalamata olives, sliced

Grilled or toasted whole-grain pita chips or flatbread torn into pieces, romaine hearts

To make the hummus: Purée chickpeas, tahini, lemon juice, lemon zest, broth, salt, garlic powder, and pepper in a food processor until smooth. Drizzle in olive oil. Spread hummus evenly in the bottom of a 9-inch-by-9-inch glass dish.

Stir together yogurt and pesto and spoon over hummus. Evenly sprinkle the cheese, followed by single layers of tomatoes, cucumbers, scallions, and olives. Enjoy this dish on the same or the next day for optimal freshness.

Recipe note: For a more festive look, use a trifle-style glass bowl.

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Pistachio & Whole-Grain Tortilla Crusted Tilapia with Chili Lime Sauce

 from “Clean Eating for Busy Families”

For Tilapia:

1 large egg

¼ cup finely chopped cilantro

1 teaspoon Dijon mustard

½ cup crushed whole-grain tortilla chips

¼ cup finely chopped pistachios

1 teaspoon ground cumin

½ teaspoon garlic powder

¼ teaspoon chili powder

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 pound tilapia fillets, cut into at least 4 portions (or cod, haddock)

For Sauce:

¼ cup light mayonnaise

1 teaspoon lime juice

1 pinch chili powder

1 pinch salt

To make the tilapia: Preheat oven to 425°F. Line a large sheet pan with parchment paper or a silicone baking mat. Whisk egg, cilantro, mustard, and 1 teaspoon of water together in a shallow dish. In another dish, combine chips, pistachios, cumin, garlic powder, chili powder, salt, and pepper. Dip fish in egg mixture, coating on both sides, and then coat fish well in breading. Place fish on pan with rounded side up. Bake for 14 minutes until golden on the outside and opaque and slightly firm in the center.

To make the sauce: Blend all sauce ingredients. Serve the fish immediately with the sauce.

***

Creamy Butternut Squash & Apple Soup with Pepitas

 from “Clean Eating for Busy Families”

1 tablespoon extra-virgin olive oil

1 carrot, thinly sliced

1 small onion, thinly sliced

1 gala apple, peeled, thinly sliced

1 stalk celery, thinly sliced

1 small butternut squash, halved lengthwise, seeds scooped, peeled, cubed

3½ cups organic or reduced sodium vegetable broth

4 parsley stems

1 bay leaf

½ teaspoon salt

1/8 teaspoon ground white pepper (or ¼ teaspoon freshly ground black pepper)

1 cup light coconut milk (or another type of milk, but not fat-free)

1 teaspoon sherry vinegar (or apple cider vinegar)

¼ cup roasted pepitas (hulled pumpkin seeds)

Heat a large pot over medium-high heat and add oil. Add carrot, onion, apple, and celery. Cook gently until tender, gradually reducing heat as needed to prevent browning, about 14 minutes. Add butternut squash, broth, parsley, bay leaf, salt, and pepper, and cover and simmer for 30 minutes until squash is fork-tender. Add milk and vinegar and simmer an additional five minutes to reheat.

Remove soup from heat and discard bay leaf and parsley stems. Ladle half of the soup into the blender, cover, and gradually turn up to high speed for 30 seconds or until smooth. Add more broth from the pot if mixture is too thick. Pour soup into another container and purée remaining soup (or pulse for a chunky consistency). Combine puréed soups in the pot and reheat if needed. Pour into serving bowls and garnish with pepitas. Chill leftovers up to 5 days.

Recipe Note: To make peeling winter squash easier, prick thick skins a few times with a sharp fork and microwave 2 to 3 minutes.

***

Blackberry Peach Cobbler

 from Sodexo

1-1/4 pound frozen, unsweetened blackberries, thawed

1-1/4 pound frozen, unsweetened peach slices, thawed

5 ounces granulated sugar

2-1/8 ounces biscuit mix

2-1/2 teaspoons lemon juice

5/8 teaspoons vanilla extract

1-1/4 cups biscuit mix

1-1/4 ounces granuated sugar

1/3 teaspoon fresh lemon rind, grated

3-3/4 ounces fat-free milk.

Spray 2-inch full hotel pans with vegetable pan release spray. In a separate non-reactive saucepan combine blackberries, peaches and first-listed sugar, first-listed biscuit mix, lemon juice and vanilla. Bring to a boil, then reduce heat and simmer for 2 to 3 minutes. Pour 2 qt., 2-1/2 cups berry mixture into each prepared full pan.

In a mixing bowl, combing the second-listed biscuit mix, second-listed sugar and lemon rind for topping. Mix until well-blended. Add mix. Fold together to a smooth batter consistency but take care not to over-mix.

Drop 24 rounded tablespoon dollops of topping onto fruit mixture in each pan, spacing an inch apart. Bake in a 375-degree oven for 25 to 30 minutes or until filling is bubbling and topping is golden brown.

***

Black Bean Turkey Chili

 from Sodexo

1-2/3 pounds ground turkey

1-1/8 tablespoons fresh garlic

5-1/2 ounces yellow onions, diced in quarters

5-1/2 ounces green peppers, diced in quarters

2-1/4 teaspoons jalapeno peppers, chopped

6-1/8 ounces canned crushed tomatoes

1-3/4 pints canned diced tomatoes

1-3/4 pounds canned black beans

1 tablespoon chili powder

2-1/4 teaspoons ground cumin

2-1/4 teaspoons dried leaf oregano

1/8 teaspoon cayenne pepper

1-3/8 ounces fresh cilantro, chopped

1-2/3 teaspoons salt

1/2 teaspoon ground black pepper

1-1/2 pints water

Heat large soup kettle. Add turkey and brown well, draining fat. Add garlic, onions and bell peppers, and saute five minutes or until onions are translucent.

Stir in jalapeno peppers, crushed tomatoes, diced tomatoes, black beans, chili power, cumin, oregano, cayenne pepper, cilantro, salt, black pepper and water. Bring to a boil.

***

Grilled Vegetable Salsa

2-2/3 ounces fresh red peppers, diced in quarters

2-2/3 ounces fresh yellow peppers, diced in quarters

2-1/3 ounces fresh green peppers, diced in quarters

2-3/4 ounces fresh red onion, diced in quarters

2-1/3 ounces fresh plum tomatoes, diced in quarters

1/4 ounce fresh jalapeno pepper, minced

1/8 ounce fresh serrano pepper, minced

1-1/8 ounces tablespoon canola-olive oil blend, 80:20

2-1/8 ounces fresh lime juice

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1-1/8 teaspoons Southwest seasoning

1/4 teaspoon ground cumin

1/8 ounce fresh cilantro

Wear gloves to seed peppers. In a large bowl, add all ingredients. Coat sheet pans with vegetable oil spray, then spread mixture evenly on pans. Roast in a preheated 350-degree oven for 7 minutes or until lightly browned.