Weekly Recipe #146: Honey-Maple Roasted Nuts

By Samantha Iovino, University of Minnesota – The Emily Program Dietetic Intern

Honey-Maple Roasted Nuts

(Serves a holiday crowd!)

Photo Credit - Ryanready/Flickr

One of my favorite parts about going home during the holidays is visiting New York City! It’s only a 40 minute drive away from where my family lives in New Jersey and I always try to make a trip in at least once during my time home. The city is transformed in a winter wonderland during the holidays. Buildings are adorned with lights, mini Christmas tree markets pop up on the streets, and carolers are on every corner (along with dozens of Santa’s ringing bells!). 

It’s also the one time of year when I actually look forward to the smells of the city. The air is crisp and full of roasted chestnuts and honey roasted nuts! After ice skating in Central Park, I love to visit one of the infamous nut stands for a bag of honey roasted almonds (see above photo). They are sweet, toasty, crunchy, and warm! Plus, they are totally great for your heart, thanks to their monounsaturated fat content, and they are rich in fiber, magnesium, iron, and calcium. 

If you ever find yourself in NYC for the holidays, I highly suggest trying those roasted nuts! In the meantime, here is my adaptation of those magical roasted nuts! Enjoy and happy holidays!

Ingredients:

• 3 tbsp. honey
• 1 1/2 tbsp. real maple syrup
• 1 1/2 tbsp. unsalted butter
• 1 tsp. salt
• 1 tsp. vanilla
• 1/4 tsp. cinnamon
• 1/8 tsp. freshly grated nutmeg
• 1 lb. mixed nuts
• 2-3 tbsp. sugar

Instructions:

1. Preheat oven to 350 degrees.
2. Line a baking sheet with tin foil or parchment paper.
3. In a small bowl or pot, combine honey, maple syrup, and butter. Microwave or heat on stove top until butter is melted.
4. Add salt, vanilla, cinnamon, and nutmeg to mixture and stir.
5. Place nuts in a large bowl, pour honey-maple mixture over nuts and toss to evenly coat nuts.
6. Spread nuts on lined baking sheet in a single layer. Bake for 6 minutes.
7. Remove from oven, toss again using a spatula, and place back in oven for 6 more minutes.
8. Remove and pour into a new bowl, toss with 2-3 tbsp. sugar (enough to coat the nuts).
9. Let nuts cool, stirring occasionally.
10. Once nuts are completely cooled, serve in your favorite serving bowl and enjoy!

Weekly Recipe #145: Butternut Squash & Sage Winter Risotto

By Samantha Iovino, University of Minnesota – The Emily Program Dietetic Intern

Butternut Squash & Sage Winter Risotto

(Serves 4-5)

Photo Credit: Galant/Flickr

I grew up at my mother’s apron strings. She taught me how to make fresh pasta, tomato sauce, creamy polenta, and vegetable ragouts. She taught me how to cook intuitively and mindfully, tasting, trying, and adjusting as we cooked. She taught me how to “make something out of nothing”, or how to create a delicious, satisfying meal out of simple, quality ingredients. Most importantly, she taught me how to be fearless and to be open to mistakes and successes in the kitchen.

Her risotto recipe is the epitome of all the lessons I learned from her in the kitchen—intuition, patience, fearlessness, and simplicity. I always watched her in awe as she created a creamy, hearty risotto from some rice and whatever veggies she had on hand in 30 minutes flat. I know that most folks are intimidated by risotto, but it’s really a simple process once you get the hang of it and if you let go of the fear! Best of all, you can adjust the flavors and ingredients based on the season.

Here, I’ve shared with you her basic risotto recipe with some butternut squash and fragrant sage for winter. Feel free to substitute the vegetables, herbs, and spices as the seasons change!

Ingredients:

• 8 cups vegetable or chicken stock (Note: you may not use all of the stock!)
• 4 tbsp. olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1/2 butternut squash, peeled, and diced into small cubes
• 1 tsp. salt
• 1/2 tsp. freshly cracked black pepper
• 1 c. Arborio rice
• 10-11 sage leaves
• 1/4 c.  + more for garnish freshly grated Pecorino-Romano cheese or Parmesan cheese

Instructions:

1. In a medium stock pot, heat stock to a rolling boil, then lower the heat to keep warm.
2. In another medium-large pot, pour 2 tablespoons of the olive oil and heat over medium heat.
3. Once olive oil is heated, add the onions and stir occasionally until onion are translucent.
4. Add the garlic and stir until fragrant (about a minute). You may need to lower the heat to avoid browning both the onion and garlic.
5. Add the butternut squash and the remaining 2 tablespoons of olive oil to the pot and cook for 2-3 minutes, stirring occasionally.
6. Add 1 tsp. of salt and ½ tsp. pepper
7. Next, add 1 cup of Arborio rice and stir until the rice is translucent (the rice will literally go from white to clear looking, so just be patient!)
8. Once the rice is translucent, use a ladle to add enough of the stock to just about cover your rice.
9. Raise the heat to bring to a gentle boil and stir occasionally.
10. Once the stock has been just about completely absorbed, add another ladle-full of stock and stir occasionally.
11. Repeat Step 10 as many times as necessary until risotto is “al-dente” – the rice will be tender, but firm when you taste it! 
12. Taste and add more salt and/or pepper to taste.
13. Once “al-dente”, turn off the heat and stir in 5-6 sage leaves and ¼ c. freshly grated cheese.
14. Serve warm and top with some extra cheese and a sage leaf or two.
15. Enjoy! Buon appetito!