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Making Recipes Healthier
Northwest Hospital dietitian
Linsday Martin, M.S., R.D., L.D.N., says there are easy ways to revamp
your recipes so that the foods you make are better for you.
the lower fat versions of cream cheese and sour cream,” Martin says.
“Instead of half-and-half, use 1% or skim milk. Plain, fat-free yogurt
can take the place of a whipped topping on a dessert.” She offers a
caveat about yogurt, however: Some fat-free versions have more added
sugar to make up the taste, so read labels.
Martin also has a tip
for baked goods. Use puréed fruits instead of oil for cakes, muffins or
cookies. For example, if a cake recipe requires ½ cup of vegetable oil,
use ½ cup of applesauce instead. “You’d be surprised that you get the
same flavor, moisture and texture,” she says.
For those watching their cholesterol, two egg whites or ¼ cup of egg substitute can replace one whole egg.
5 Tips for Navigating the Holiday Buffet Table
you can’t always control how much fat and calories holiday foods
contain, here are five tips from LifeBridge Health dietitians for eating
better at a holiday party:
1. Try not to hang out near the food, which could lead to mindless grazing. Approach the buffet table with purpose.
2. If there are two plate sizes, use the dessert plate if it’s not too tiny. This will create the illusion of having more food.
3. Before you pile your plate, survey the buffet table to see what’s there. Choose only the foods that you will truly enjoy.
4. There’s no prestige in being a member of the clean plate club. It’s OK not to eat everything on your plate.
Eat your calories instead of drinking them. A glass of beer, punch or
eggnog might be 200 to 500 calories. Stick to sparkling water, diet soda
or even red wine.
Bonus: Common healthy holiday party food
choices include: roasted and raw veggies (be careful of cream-based
dips), hummus, shrimp cocktail, nuts (no more than a handful), water
crackers, Melba toast, popcorn seasoned with herbs, fresh fruit, and
dark chocolate–dipped strawberries.
Healthy Tips for Thanksgiving and December Holiday Cooking
estimated that the average Thanksgiving “meal” contains 3,000 calories –
more than most people should eat in an entire day. Chances are that your traditional Chanukah or Christmas meal has at least that many calories as well. So how can you enjoy
a tasty tradition without ending up in a calorie coma?
Jamie E. Strauss, R.D., L.D.N., clinical dietitian at Sinai Hospital of Baltimore, has these tips for lightening up some traditional Chanukah foods:
‧ Beef brisket. Trim the fat before cooking.
‧ Potato latkes. Use cooking spray rather than frying them in oil.
‧ Butter cookies. Use vegetable spread instead of butter.
‧ Soft pretzels and challah. Use whole wheat dough.
‧ Kugel. Use whole wheat or other high fiber noodles
‧ Rugelach. Use sugar substitute rather than sugar.
Here's how to make a healthier meal for Thanksgiving or Christmas:
bird. “With turkey, eat the white rather than the dark meat,” says
Martin. “And don’t eat the skin.” She says she seasons her bird with
celery, onions and herbs, which impart flavor to the meat even without
the benefit of the skin. White meat has less than half the calories –
and a quarter of the fat – of dark meat with skin.
‧ Stuffing. Cook
stuffing outside the bird so it doesn’t absorb the fat drippings.
Instead of adding sausage or nuts, use a recipe with raisins or other
dried fruit. Replace some or all of the butter with fat-free chicken
‧ Mashed potatoes can be another caloric pitfall, so season
them with pepper and herbs and use low-fat butter, fat-free
half-and-half or reduced-fat sour cream.
‧ Sweet potatoes can be a
healthy alternative, but not if they are loaded down with butter, brown
sugar and marshmallows. Instead, mash and flavor them with orange juice,
orange zest and buttermilk.
‧ Green bean casserole gets a makeover with 98% fat-free cream of mushroom soup.
Cranberry sauce can be a sugar minefield; for a low-cal treat, rinse
the jelly off canned cranberries and sweeten them with a little honey
‧ Pumpkin pie is even healthier if one avoids eating the end piece of crust.
if you must make the traditional recipes, “you can still have some,
just cut the portion size down,” says Martin. “Watch your total calorie
intake, because that’s what ultimately will put on the pounds. Eat
slowly and savor the taste of your food.”
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