Food for Thought — Healthy Recipes

Tahini and Apple Oatmeal
Lemon-Basil Potatoes
Fresh Roasted Butternut Squash

SPARTANBURG — Learning new ways to eat is essential to a healthy diet. Reducing the intake of fat, salt and sugar while replacing it with vegetables, fresh fruit and whole grains can prove to be a beneficial dietary change.

Healthier eating habits require a balance of variety and stability.

Variety is the source of the perfect balance of nutrition in a diet. Implementing different food items from each food group can revolutionize your diet, while providing the necessary nutrition.

Stability in a diet allows you to practice moderation without overeating. Having stable eating habits establishes an enjoyable discipline that every healthy eater strives for.

A Healthy Life

Healthy eating and disease prevention go hand in hand. Forming healthy eating habits contributes not only to a longer life, but to a more enjoyable one. The right nutrition provides a healthier quality of life.

Below are some quick and healthy recipes that will keep you satisfied on fewer calories.

Tahini and Apple Oatmeal

Breakfast is a wonderful meal, whenever you choose to eat it. This naturally sweet, simple breakfast porridge is a vegan treat that will keep you going morning, noon and night. It’s delicious enough to eat anytime, and gently nutritious enough to sustain you even when you’re feeling queasy from treatment. Give it a try.


• 2 cups water

• 1 cup rolled oats

• pinch of sea salt

• 2 medium apples, Gala or Golden Delicious, peeled, cored and cut into a small dice. (about 2 cups)

• ½ cup tahini


1. Pour water into a medium pot and bring to a boil.

2. Once boiling, add oats, salt and apples and turn heat down to a simmer.

3. Cook until the oats and apples are soft, about 10 minutes. The oatmeal should be thick and the water should be absorbed.

4. Remove from the heat. Stir in the tahini and serve immediately.


Lemon-Basil Potatoes

Total Time: 23 minutes

Preparation: 3 minutes

Cook: 20 min

Yield: 4 servings


• 16 baby new potatoes, halved

• 2 cups low-sodium chicken stock

• 1/2 cup fresh lemon juice, plus 2 teaspoons

• 2 tablespoons extra-virgin olive oil

• 1 teaspoon kosher salt, plus extra for seasoning

• 1/4 teaspoon freshly ground black pepper, plus extra for seasoning

• 1 teaspoon lemon zest

• 1/4 cup chopped fresh basil leaves


Place the potatoes, chicken stock, lemon juice, 2 tablespoons olive oil, 1 teaspoon salt, and 1/4 teaspoon black pepper in a medium saucepan. Bring to a boil over medium-high heat. Reduce the heat and simmer until the potatoes are tender, about 20 to 25 minutes.

Drain the potatoes and place in a serving bowl. Drizzle with the remaining olive oil. Add the lemon zest and 3 tablespoons of the basil. Toss well and garnish with the remaining chopped basil.


Fresh Roasted Butternut Squash

Yields 6 servings

Portion Size: 1/2 cup

Preparation Time: 15 mins

Cooking Time: 20 mins


• 1/8 pound butternut squash, diced into 1-inch cubes

• 2 tsp olive/canola oil, 90/10 blend

• 1/2 tsp ground black pepper

• 1/2 tsp kosher salt


Preheat the oven to 425 degrees. Spray the baking sheet(s) with cooking spray.

Place the large diced butternut squash into a mixing bowl. Toss with the olive oil, salt and pepper. Spread out vegetables in single layer on the baking sheets careful not to crowd the baking sheet. Use additional baking sheets as needed.

Roast until fork tender and golden brown and internal temperature reaches 140 degrees. Remove from oven and serve. To chill: Refrigerate vegetables to below 40 degrees, place in food storage containers, cover, label and date. Use within two days.

Recipe Courtesy of Morrison Healthcare, Chef Derrick Williams and Joan Cope MPH, RD, LD


Calories 60, Total Fat 2.3 g, Saturated Fat .3 g, Carbohydrate 11 g, Fiber 1.8 g, Sodium 192 mg.

The information for this story was provided by Spartanburg Regional Healthcare System.

Tahini and Apple Oatmeal and Apple Oatmeal

Lemon-Basil Potatoes Potatoes

Fresh Roasted Butternut Squash Roasted Butternut Squash