Morning Mix


Spectrum Health – Eat the Rainbow

Posted at 11:42 AM, Dec 07, 2015
and last updated 2015-12-07 11:41:23-05

During the Holidays we tend to relax on the eating rules. We eat less of the healthy options and more of the not so healthy options…like chocolates, candies, baked goods, processed meats and cream filled side dishes! The downside of all that tasty food is that our bodies become tired, sluggish and we gain weight. Our immune system relies on us to fuel it with healthy things like fruits and vegetables!

Dr. Judy Smith, Chief, Spectrum Health Cancer Center and Stephanie Patterson, Registered Dietitian and Certified Specialist in Oncology Nutrition at Spectrum Health Cancer Center are here today to demonstrate how eating the rainbow during the holidays can taste great and still be good for you!

Recipes for your healthy holiday gatherings from Stephanie Patterson at Spectrum Health.

Roasted Beet, Arugula, Goat Cheese & Honey Toasties


1 loaf of whole grain French bread, sliced thin

4 medium-sized beets, peeled and diced (any color)

2 Tbsp. extra virgin olive oil

4 ounces goat cheese

2 cups fresh baby arugula or baby spinach

honey, for drizzling


Preheat oven to 425 degrees.   Roast diced beets with olive oil for 20-25 minutes until tender.

Turn oven down to 350 degrees.  Spread out bread slices in a single layer on a baking sheet, and bake for 10 minutes until toasted. Allow to cool.

Assemble the toasties by spreading a small spoonful of the goat cheese on a piece of toasted bread, and then top with arugula or spinach and diced roasted beets. Drizzle with honey and serve.

Watermelon Feta Basil Kebobs


4 ounces low fat feta block cut into bite size pieces

1/4 seedless watermelon cubed

basil leaves (optional)

fancy toothpicks

good balsamic vinegar for drizzling


To assemble, alternate a piece of watermelon with a bit of feta and put a basil leaf in between.  Skewer with a toothpick.  Drizzle with balsamic vinegar.

Christmas tree kiwi


2 ripe but firm kiwi

1 juicy pomegranate (or 1 container pomegranate seeds)


Peel the kiwi and slice in rounds.  Cut rounds in half.  Assemble upright on individual plates as desired to look like a tree.  Sprinkle with pomegranate seeds for the “bulb” decorations.  May cut a star for the top of the tree from a mango or peach.

Roasted Brussels sprouts bites


15 whole fresh brussels sprouts cut in half

30 dried cherries or sweetened dried cranberries

2 red pears or apples- small thin slices

2-3 ounces bleu cheese-small thin slices

Extra virgin olive oil for drizzling

Sea salt to taste

Fancy toothpicks


Preheat oven to 400 degrees.  Roast brussels sprouts with olive oil and sea salt drizzled on top for about 20 minutes until golden brown.  Cool 10 minutes.  Top with apple or pear slice then cheese then dried fruit and skewer with toothpick.  Enjoy!

Chocolate Yogurt Fruit Dip


1/2 cup vanilla low fat yogurt

2 Tbsp. good cocoa powder

1/2 tsp. ground cinnamon (optional)

Cayenne pepper-dash (optional)

fresh fruit for dipping


Combine all ingredients in a bowl.  Stir until it is an even dark color.  Serve with fruit of choice.  This is good with non-fat plain yogurt also- drizzle with honey or stevia to add sweetness.


FORC – Fight Our Risks for Cancer

In this class you will learn about making diet changes that may help you prevent cancer and help you through cancer survivorship.

When: Tuesday 10:00-11:00am

Where: Patient and Family Resource Library

(3rd floor Lemmen Holton Cancer Pavilion)

For more Healthy Eating Classes at Spectrum Health, click below.

Intuitive Eating

Eat the Mediterranean Way

Grocery Shopping Classes Jan to March 2016