MiM Nutritional Boost Fall/Winter 2020

Cranberry Nut Bars!

Great for the Holidays!

Make Cranberry Nut Bars with Kristen Giuliani


Preheat oven to 350 degrees

2 eggs, beaten

1 cup sugar

1/2 cup whole-wheat flour

1/2 cup flour

1/3 cup Smart Balance buttery spread, melted

1 cup frozen/fresh cranberries, lightly chopped

1/2 cup walnut pieces

Grease 8” baking pan

Add eggs and Smart Balance to sugar, whole-wheat flour, and flour.

Mix until blended.

Add cranberries and walnuts, and mix gently until combined.

Spread evenly in pan.

Bake for about 45 minutes, until golden brown.

Serves 16

125 calories/bar

The holidays are a great time to practice your baking and cooking skills! Whether it’s for bringing a special dish to a potluck, to a family gathering, or a work event try these simple yet festive recipes below for a special treat this holiday season!

Try These Fun, Festive Recipes Today!


Sweet Potatoes with Apple Slices

Serves 6

*Calories Per Serving: 140

1 pound sweet potatoes (cooked, peeled and sliced)

2 medium apples (peeled and sliced)

¼ cup orange juice

2 Tbsp. maple syrup

1 Tbsp. light butter/margarine


*Grease 8 inch baking pan.

* Arrange alternate layers of sweet potato and apple slices in pan.

*Pour the maple syrup and orange juice over the layers.

*Drizzle with light butter

*Bake for approximately 20 minutes at 375 degrees until apples are tender.


Holiday Party Platter Dip (With Spinach & Artichoke)

Serves 6

*Calories Per Serving: 100

1 cup low-fat mayonnaise (or try silken tofu)

1 package frozen spinach

1 can artichoke hearts

¼ cup low-fat cream cheese

¼ cup grated parmesan cheese

3 garlic cloves, minced

pinch salt & pepper


* Blend all ingredients in a blender until smooth.

* Bake for 30 minutes at 350 degrees in greased pan.

Serve with whole-wheat crackers, toasted whole-wheat pita bread slices, or with

cut up veggies and enjoy!

Information on our Nutritional Boost page is written by Kristen Giullani, RD, LDN, CLC, North Suburban WIC Senior Nutritionist.
image of fresh red cranberries

Try These Recipe Substitutions!

Instead of Try:

Eggs… Egg Whites (2 Whites per Whole Egg)
Cream Cheese… Low-Fat Cream Cheese or Low-fat Ricotta Cheese
Whole Milk… Low-Fat Milk/Fat-Free Milk or Soy Milk
1 ounce Chocolate… 3 Tbsp. Cocoa Powder + 1 Tbsp. Canola Oil
Sour Cream… Low-Fat/Fat-Free Regular OR Greek Yogurts
Butter/Oil For Baked Goods… Applesauce
Cream… Low-Fat/Fat-Free Evaporated Milk
Bacon… Canadian Bacon OR Turkey Bacon
White Pasta, Bread & Crackers… 100% Whole Wheat/Grain Pasta, Bread & Crackers
White Rice… Brown Rice