A healthy holiday season

Are you looking for fresh, healthy recipes to boost your holiday meals this year? Check out these recipes, provided by El Centro de Corazón’s registered dietician, Ermy Soto, RD. Featuring lean proteins and fresh greens, these recipes are sure to have the pickiest eaters coming back for seconds.

Pumpkin Soup

Servings: 4
Serving Size: 1 Cup


  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion top, chopped


In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don’t let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Nutritional Info: Calories: 77 / Total Fat:1 gm / Carbohydrates: 14gm / Fiber: 4gm / Sugar: 0gm /Protein: 3gm

Apple Salads with Figs and Almonds

Servings: 6
Serving Size: 1 Cup


  • 2 large red apples, cored and diced (about 4 cups)
  • 6 dried figs, chopped (about 1 cup)
  • 2 carrots, peeled and grated (about 3/4 cup)
  • 2 ribs of celery, diced (about 2 cups)
  • 1/2 cup fat-free lemon yogurt
  • 2 tablespoons slivered almonds


In a small bowl, combine apples, figs, carrots and celery. Add yogurt and mix thoroughly. Top with slivered almonds and serve.

Nutritional Info: Calories: 93 / Total Fat:1 gm / Carbohydrates: 19gm / Fiber: 3gm / Sugar: 14 gm / Protein: 2gm

Visit our Community Resources page to find local assistance regarding COVID-19, food insecurity, nutrition, housing and more this holiday season.