Honeynut Squash Bisque

Try our Honeynut Squash Soup Recipe from Pamela, our Nurse Practitioner and Trained Chef. Schedule a Lifestyle Medicine Consultation with Pamela: 513-475-9567

Ingredients

• 1.5 pounds of honeynut squash, washed and halved (may substitute butternut squash)
• 8 oz of washed and peeled carrots
• 1 bulb of fresh garlic
• 4 oz of Cipollini onions, whole (may substitute yellow or pearl onions)
• 1 sprig of fresh thyme, washed and sprigs removed
• 1.5 cup low sodium vegetable stock
• ¾ cup of oat milk
• ¼ tsp pink Himalayan sea salt
• ¼ tsp black pepper
• 1/8 tsp of paprika 
• 1 pinch of nutmeg
• 1 pinch of cinnamon

Directions

• Preheat oven to 375 and prepare a lined baking sheet.
• Prepare the vegetables by scooping out seeds of the honeynut squash (save and toast as garnish); cut off the top of the garlic bulb and remove the outer layer if desired; cut off the top and bottom of the Cipollini onions and remove outer layer.
• Place roasting ingredients on baking sheet and bake until tender about 40-50 minutes, flipping halfway through (add seeds last 5 minutes) and let cool slightly.
• Scoop out the honeynut squash and place in a blender or food processor with the onions and carrots. Add the garlic cloves or squeeze roasted cloves into the blender mixture. Gently add the 1.5 cups of vegetable stock, ¾ cup of oat milk, and seasonings. 
• Blend until smooth and creamy, pour into a bowl, top with desired toppings, and enjoy!

Download and print + share this recipe! Pamela Recipe Card

Plant Based Power Hour with Dr. Chef Stephanie Michalak White

Ingredients:

• 3/4 cup - Raw Grain, such as quinoa, brown rice, millet, sorghum, farro, or amaranth
• As needed - Water or Vegetable Stock* (amount varies on grain)
• As needed - Salt
• 1-2 cups - Assorted Vegetables (or Fruit), Prepared
• 1/2 cup - Cooked Plant-Based Protein
• 2-3 Tbsp - Dressing
• 2 Tbsp - Toasted Seeds or Nuts

Directions

• Grains: Place raw grain, liquid, and a pinch of salt into a pot. Bring to a boil. Reduce to a simmer, cover, and allow to cook until tender (cook time will vary depending on the grain used). Drain any excess liquid and place it into a bowl or onto sheet tray to allow the grains to cool rapidly. Reserve for later.

• Choose 2-3 vegetables or fruit. Try different cooking styles, such as roasting one vegetable and leaving the other raw to provide different flavors, colors, & textures.
• Plant-based protein options include cooked beans, legumes, or items like tofu, tempeh, or seitan. Cooking methods will vary, but consider the flavor and texture compared to the other items.
• Dressing: Consider the flavor combinations of dressing with other components. Some options include a vinaigrette, tahini-lemon dressing, or green goddess. Try to make dressings from scratch to avoid additives!
• Seeds and nuts can provide texture and extra nutrients. Sesame seeds, pumpkin seeds, sunflower seeds, walnuts, pecans, cashews, and hazelnuts are only a few!. These can be toasted either in an oven or in a saute pan.
• To put together your bowl:

• Place whole grains into a bowl or food storage container
• Place prepped vegetables and protein on top of grains
• Garnish with toasted seeds and drizzle dressing on top. If storing for later, place dressing and seeds into two small, air-tight containers until ready to eat/serve.

Download and print + share this recipe: Whole Grain Bowl Recipe

TLT: Tempeh, Lettuce, and Tomato Sandwich with Acocado

TLT (our healthier version of a classic BLT) utilizes Tempeh - a plant-based protein. Pamela takes the intimidation out of cooking this delicious plant-based option!

Email Pamela with questions: pamela.sharpe@uc.edu
Schedule a Lifestyle Medicine Consultation with Pamela: 513-475-9567

 

Servings: 2

Ingredients
4 Slices of whole grain bread, lightly toasted
7-8 oz of Tempeh, sliced into ½ inch slices
4 slices of tomato 4 slices of lettuce (Red leaf, Romaine, Baby Kale, or Spinach)
¼ avocado

Tempeh marinade:
2.5 Tablespoons-Coconut Aminos
½ tsp smoked paprika
1/16 to 1/8th tsp Pink Himalayan Sea salt
1/8th black pepper
½ tsp of maple syrup (optional)
1/8 tsp of cumin
1/16 tsp sumac (optional)
Optional: ¼ cup of vegetable broth or 1 tsp of olive oil for cooking.

Directions: The recipe makes two sandwiches-if making ahead of time keep veggies on the side for a delicious, nutritious, healthy sandwich for lunch the next day.

1.) Place all ingredients for the marinade into a covered dish.
2.) Rest and set aside for at least 15 minutes to 1 hour but may be marinated overnight.
3.) Wash vegetables thoroughly, and slice tomatoes into ¼-inch thick slices.
4.) Cut and remove the pit of the avocado, and remove ¼ of avocado
5.) Preheat the skillet to low-medium heat.
6.) Take Marinated Tempeh and add a small amount of cooking liquid or oil to the skillet, flipping every 2-3 minutes for a max of 10 minutes until done.
7.) Assemble the TLT, Toasted bread, sliced avocado, cooked tempeh, tomato, and lettuce, as a bonus, spread a smear of hummus, such as Roasted Red pepper Hummus makes for an extra special treat!

Nutritional Info for one TLT serving: (404 kcal, 54 g Carbs, 9 g fat, 28 g protein, 695mg sodium)

Substitutions: May decrease salt to a pinch (1/16tsp) to decrease sodium to 616 mg/serving or completely eliminate added sea salt. Spices substitute smoked paprika for Spanish or regular paprika. Sumac for ground coriander or squeeze of lemon to additionally reduce sodium.

Director, Osher Center for Integrative Health | Professor, Department of Family & Community Medicine, UC College of Medicine

Dr. Cotton is a licensed clinical psychologist and founding director of the UC Center for Integrative Health and Wellness and UC Health Integrative Medicine. A Professor in the Departments of Family and Community Medicine and Pediatrics, Dr. Cotton has an active research lab with ongoing clinical studies focusing primarily on mindfulness-based interventions and integrative medicine practice-based research. In 2007, Dr. Cotton was awarded a K23 career development award by the National Institutes of Health to examine the role of spiritual coping and health-related quality of life in adolescents with a chronic illness. A former Board member for the Academic Consortium of Integrative Medicine and Health, she is often invited to speak with community organizations and businesses, healthcare audiences, and academics about mind-body medicine for stress reduction, and preventive and wellness-based approaches to healthcare.

Mladen Golubic, MD, PhD, has worked in the fields of immunogenetics and molecular and cancer biology, contributing to the understanding of interactions between the environment and our genes. His clinical work focuses now on lifestyle-related chronic diseases.

As an internist, Dr. Golubic has practiced and directed educational and research activities within integrative and lifestyle medicine since 2009 with a group of exceptional lifestyle medicine professionals (dietitians, chefs, yoga instructors, exercise physiologists, meditation teachers, etc.) within the Wellness Institute at the Cleveland Clinic.

Outside of the health system, he enjoys time with his family and spending time outdoors.

Susie is a Principal Research Assistant in the Family & Community Medicine and Integrative Medicine Research Divisions in the University of Cincinnati College of Medicine. She received her BS in Neuroscience and BA in Psychology from the University of Cincinnati in 2011, and her MA in Psychology from Pepperdine University in 2013. She has been working in the College of Medicine since 2013 on projects covering alcohol dependence, anxiety, group medical visits, chronic pain, integrative medicine, mind-body medicine, telehealth, and medical educational programming. Susie has successfully managed research and educational programs in the DFCM and Integrative Medicine, including data collection and management, IRB maintenance, and outcomes dissemination.

Dr. Chef Stephanie Michalak White has worked in the hospitality industry for over a decade. She has worked in many environments, including small restaurants, pop-ups, catering, high volume, and farm-to-table establishments. She holds a bachelor of professional studies in culinary arts management from the Culinary Institute of America, a master of arts in food studies from New York University, and a doctorate in Higher Education Leadership from Maryville University. 

Previously, Chef Stephanie designed curriculum, taught, and catered for a teaching kitchen on an organic farm in Cincinnati, Ohio, centered around using local, seasonal ingredients. She also held a position on the Chef Advisory Committee for the Teaching Kitchen Collaborative. During her doctoral studies, her research focused on food insecurity in higher education. Now, Stephanie helps oversee two online academic programs for the Auguste Escoffier School of Culinary Arts: Plant-Based Culinary Arts and Holistic Nutrition & Wellness as well as working with the Osher Center for Integrative Health at UC teaching food as medicine principles. When she is not working or researching, Stephanie is an avid painter and enjoys traveling and hiking with her husband, Nick, and three rescue dogs, Jack, Mac, and Ned.