Final Seasonal Flavors Session of 2016 features Holiday Treats

St. John’s and MVP Health Care’s Seasonal Flavors cooking demonstration and educational series on November 3 walked attendees through the creation of incredible new dishes just in time for the Holidays! This session featured Eggplant Caponata, Mini Brie and Apple Quiches, and White Bean and Pumpkin Hummus. See the recipes below to prepare these healthy holiday treats.

Seasonal Flavors will return in May, 2017. Keep an eye out for more information on our next session.

Eggplant Caponata

Yields: 6 servings (serving size: ½ cup)


1½ Tablespoons olive oil

¾ eggplant, peeled and cubed

¾ zucchini, sliced thin

¾ summer squash, sliced thin

¾ onion, sliced thin

3¾ garlic cloves, sliced thin

4½ Roma tomatoes, cubed

¼ cup black olives

3 Tablespoons balsamic vinegar

¾ teaspoon oregano

Eggplant Caponata

Heat olive oil over low-medium heat. Once it is warm, add all of the vegetables, olives, salt, pepper, and oregano to the pan. Toss to coat. Cook over low heat for 10 minutes, stirring occasionally.

Add the balsamic vinegar and stir again. Continue to cook over low heat for 45-60 minutes until the vegetables melt together. Stir every 10 minutes. If the vegetables begin to stick, add water to the pan.

Season with additional salt and pepper if needed. Serve warm or cold. Great spread on bread, on a sandwich, over pasta, or own it’s own.

Nutrition Information: 85 calories/serving, 4 g total fat (1 g saturated fat, 0.0 g monounsaturated fat, 0.0 g polyunsaturated fat), 11 g total carbohydrates, 4 g fiber, 0.0 mg cholesterol, 47 mg sodium, 2 g protein

Source: Slender Kitchen


Mini Brie and Apple Quiches

Yields: 30 quiches


30 mini phyllo shells

½ medium apple, peeled and finely diced

5 large eggs

1 teaspoon Dijon mustard

Pinch of freshly ground pepper

Pinch of ground nutmeg

4 ounces Brie (1/2 small wheel) cut into 30 squares


Preheat oven to 350 degrees.

Mini Brie & Apple Quiches

Arrange phyllo shells on a large parchment-lined baking sheet. Divide apple among the shells.

Whisk eggs, mustard, pepper and nutmeg in a large measuring cup. Pour the egg mixture over the apple. Do not overfill the shells. Place a square of Brie in each shell.

Bake until the egg is set; the Brie is melted and the phyllo is starting to brown around the edges (about 15 minutes). Let cool slightly before serving.

Nutrition Information: 39 calories/1 quiche, 2 g total fat (1 g saturated fat, 1 g monounsaturated fat, polyunsaturated), 3 g total carbohydrates, 0 g fiber, 39 mg cholesterol, 65 mg sodium, 2 g protein



White Bean and Pumpkin Hummus with Pita Chips

Yields: 12 servings (Serving size: 3 Tablespoons hummus and 4 pita chips)


3 (6-inch) whole-wheat pitas, each split in half horizontally to form 2 rounds

2 teaspoons olive oil

½ teaspoon kosher salt

1 cup canned pumpkin puree

2 Tablespoons tahini (sesame seed paste)

2½ Tablespoons fresh lemon juice

1 Tablespoon extra-virgin olive oil

1 teaspoon ground cumin

½ teaspoon smoked paprika

1 (15-ounce) can cannellini or other white beans, rinsed and drained

2 garlic cloves, chopped

White Bean & Pumpkin Hummus

Preheat oven to 400°.

Lightly brush rough sides of pitas with olive oil; sprinkle with kosher salt. Cut each pita half into 8 wedges; arrange wedges in a single layer on baking sheets. Bake at 400° for 5 minutes; rotate pans, and bake 5 additional minutes or until crisp and golden.

While chips bake, place pumpkin puree and remaining ingredients in a food processor; process until smooth (about 30 seconds). Serve pumpkin spread with pita chips.

Nutrition Information: 98 calories/serving, 3.9 g total fat (0.5 g saturated fat, 1.9 g monounsaturated fat, 1 g polyunsaturated fat) , 14 g total carbohydrates, 3 g fiber, 0.0 mg cholesterol, 197 mg sodium, 3 g protein



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