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Brian Higginson, RD, CD

Brian Higginson, RD, CD

Clinical Nutrition Specialist

Brian Higginson has always been interested in food. He grew up eating foods out of an organic garden, got raw milk from the cows up the street, and worked as a cook in a variety of settings. This interest in food eventually led to a Bachelors of Science degree in Nutritional Sciences from the University of Connecticut, followed by the completion of a dietetic internship at Marywood University in Scranton, PA in 2000. Brian has been an RD at Swedish Medical Center for over 7 years. He enjoys teaching community classes and helping individuals to make lifestyle changes that enable them to reach their nutritional goals. His interests include cardiovascular health, diabetes, weight loss, digestive disorders, maternal health, incorporating organic/local foods, and teaching others to make good food a priority in their lives.

Blog Posts by Brian Higginson, RD, CD

Grapefruit and Avocado Salad

The silky richness of heart-healthy avocados, rich in folic acid and monounsaturated fats, meets the sparkling tang of pretty pink grapefruit, a good source of lycopene and potassium. Oranges are another sweet, juicy option. Skip the chips and get your avocados in a refreshing new way! Serves 4.

Ingredients

  • ½ medium red onion, finely chopped
  • 2 ripe grapefruits, peeled, sectioned and skins removed
  • 1 ripe avocado, sliced into 12-16 long thin slices
  • 1 head romaine or bibb lettuce, or 1 pound mixed salad greens

Directions

  1. Arrange lettuce on 4 salad plates.
  2. Top with 4 avocado slices, and 6 grapefruit sections.
  3. Sprinkle chopped onion over fruit.

Per serving: 136 calories, 3 gm protein, 17 gm carbohydrate, 8 gm fat, 1 gm sat, 5 gm mono, 0 mg cholesterol 5 gm fiber, 11 mg sodium

THE SEASONED COOK Avocados are a great source of folic acid, potassium and monounsaturated fats. And, if you’re on a statin, remember to substitute the grapefruit because of potential side effects.

Rustic Fruit Tart

This layered tart (serves 12) is like a bread pudding, making it perfect for dessert or for brunch. It’s full of fruit so serve it up without the guilt. Apples have pectin, a soluble fiber that helps to prevent cholesterol buildup.

Ingredients

  • Non-stick pan spray
  • 2 tablespoons unseasoned bread crumbs or panko bread crumbs
  • 4 large egg whites (½ cup egg substitute)
  • ¼ cup low-fat half-and-half
  • ⅔ cup granulated sugar
  • pinch of salt
  • ½ teaspoon ground ginger
  • ½ teaspoon cinnamon
  • 2 tablespoons fresh lemon juice
  • 1½ cups all-purpose flour
  • ½ cup dried cranberries
  • 6 cups (about 5 large) mixed apples and pears, peeled and sliced into thin slivers

Directions

  1. Preheat the oven to 375°F. Spray a 9-inch round springform pan and lightly dust with bread crumbs or panko.
  2. Beat the egg whites and half-and-half in a large mixing bowl. Beat in sugar, salt, spices, and lemon juice. Add the flour to the milk mixture and mix to form a thick cake batter.
  3. Add the fruit to the batter and mix gently just until the slices are evenly coated. Pour into prepared pan.
  4. Bake at 375°F for about 50 minutes, or until the top is well-browned. Cool in the pan for at least 15 minutes before unmolding. Serve warm or at room temperature.

Per serving: 168 calories, 3g protein, 39g carbohydrate, 3g fiber, 1g fat, 0g saturated fat, 0g mono fat, 0mg cholesterol, 40mg sodium

The Seasoned Cook Be sure to taste the fruit in advance to gauge the need for sugar. Substitute soft fruits such as plums or nectarines as well as various Asian pears and apples .

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