Lifestyle & Prevention Team Virtual Teaching Kitchen

Plant-Based Thanksgiving: take the fear out of vegetarian cooking this November. Whether you are hosting or bringing a dish, we’ve got you covered.

November 16, 3pm CST

Wild Rice and Pecan Stuffed Acorn Squash

Serves 4, 330 calories per serving

Ingredients

• 4 acorn squash • 1 1/2 tablespoon pure maple syrup • 1/4 teaspoon salt • 1/8 teaspoon ground black pepper • 1 1/2 tablespoon canola oil • 2/3 cup dry long grain wild rice • 1 cup pecan chopped • 2/3 cup fresh yellow onions, chopped • 1 1/3 cup fresh celery, diced • 2 teaspoons fresh garlic, minced • 1 1/2 tablespoon fresh thyme, minced • 2/3 cup dried cranberries • 1/4 teaspoon salt • 1 1/2 tablespoon olive oil • 1/ 1/4 teaspoon balsamic vinegar • 1 1/2 tablespoon canola oil

PREP:

• Wash and cut squash in half. Scoop out the seeds and place on a pan with the cut side up. Brush olive oil and maple syrup onto each half. Sprinkle with salt and black pepper.

DIRECTIONS:

• Roast in a preheated 350F degree oven until tender, about 20 - 30 minutes. • Place wild rice in a pot of cold water and bring to a boil, then simmer and cook until 1/3 of the rice

opens, about 30 minutes. Drain and set aside. • Place pecans on a pan and toast in a 300F degree oven until fragrant, about 5 minutes. Set

aside. • Heat canola oil in a hot pan and sauté onions, celery and garlic until tender. Remove from pan

and place in a large bowl; add the remaining ingredients: fresh thyme, dried cranberries, salt, black pepper, olive oil, balsamic vinegar, as well as the cooked wild rice and toasted pecans. Mix to incorporate. Stuff into cooked acorn squash (each will hold about 1/2 cup of stuffing). Return to oven to heat through just before serving.

Cauliflower and Broccoli Gratin

Serves six, 350 calories per serving

Ingredients

3 tablespoons all-purpose flour

2 tablespoons unsalted butter

2 cups whole milk

½ teaspoon freshly cracked black pepper

6 ounces grated swiss cheese

4 ounces grated parmesan cheese

8 ounces carrots, cut in ½ inch cubes

8 ounces broccoli

2 pounds cauliflower

Melt the butter in a medium saucepan over low heat. Add the flour, stirring constantly. Once incorporated, allow the mixture to cook for 2 minutes. Remove from heat and set aside.

Pour the milk into the butter-flour mixture in small amounts at a time. Slightly increase the heat and stir until simmering. Whisk mixture constantly for 1 minute, or until thickened. Remove the sauce from the heat and add the salt, pepper, and cheeses (reserve a small amount of the Swiss cheese to top the gratin). Allow the cheese to melt into the sauce completely.

Wash and dry the vegetables thoroughly. Cut the cauliflower and broccoli (into tiles or 1/2-inch slices. Cut the unpeeled carrot on the bias into 1/4-inch slices. Cook the cauliflower, broccoli, and carrots in a large pot of boiling water for 5 to 6 minutes, or until tender but still firm. Drain. You may also steam vegetables for 3-4 minutes.

Pour enough of the sauce in a baking vessel to coat the bottom. Place the cauliflower, broccoli, and carrots in the vessel, covering the bottom. Alternate sauce and vegetables until you reach the top of the vessel. Spread the rest of the sauce evenly on top. Top with the reserved Swiss cheese. Bake for 25 to 30 minutes, or until the top is browned.

Buckwheat Crepes with dried fruit compote

Serves eight, 450 calories per serving

Ingredients

• 2 tablespoons unsalted butter, melted and browned • ¾ cups + 1 tablespoon buckwheat flour • 1/3 cup all-purpose flour • ½ teaspoon salt • 1 ½ cup milk • 3 eggs • 4 ounces whole dried apricots • ¼ cup dried cranberries • ¼ cup golden raisins • ½ cup dried cherries • 1 cup 100% apple juice • 3 whole cloves • 1 cinnamon stick • Ideas for optional toppings: plain Greek yogurt, mascarpone, sour cream, crème fraiche, ice

cream, frozen yogurt or lemon sorbet

Directions

In a blender, combine all the ingredients and pulse for 10 seconds. Refrigerator for 1 hour.

While the batter is resting in the refrigerator, make the compote.

Place cinnamon sticks and whole cloves in a bouquet garni (in other words, tie them in cheese cloth). This is optional, you can simply add them as listed below.

In a saucepan combine the apricots, cherries, raisins, cranberries, apple juice, cinnamon stick, and cloves.

In a saucepan bring to a boil then reduce heat to a simmer. Let fruits simmer for 8 to 10 minutes until liquid is absorbed. Let cool and discard the cloves and cinnamon.

Heat a large non-stick pan or crepe maker. Add butter to coat. Pour 6 ounce of batter into the center of the pan and swirl to spread evenly. Cook for 30 seconds and flip. Cook for another 10 seconds and remove to the cutting board.

Lay them out flat so they can cool. Continue until all batter is gone. After they have cooled you can stack them alternated the layers with parchment paper and store in a sealable and labeled container in the refrigerator for several days.

Stuff crepe with compote, roll up and serve with your preferred topping (e.g. plain Greek yogurt)

Meet Your Instructors

Christianna Gozzi, MA, MS RD is the wellness manager and registered dietitian for the onsite dining services across the UHG enterprise. She oversees all wellness-related activities including the Teaching Kitchen program, Stride to Eat Better initiatives and new culinary programs. Connect with her on Instagram @christianna_EurestRD and email at Christianna.Gozzi@compass-usa.com

Chef Jon Alms is the Executive Chef at the 9900 Bren Road location in Minnetonka, MN. Jon is passionate about making connections with people who are interested in healthy cooking and loves to teach culinary techniques in a fun, relaxed environment. Check out one of his famous chef’s tables at the 9900 Pure Café. Connect with him on Instagram @eurest_chefjonalms and email at Jonathan.Alms@compass-usa.com