|
CHIP Tip No. 41: Healthy Holidays
Thanksgiving kicks the holiday season into full gear. Many holiday
festivities revolve around food that is typically loaded with fat,
sugar and calories. Here are some suggestions and recipes for a
healthy Thanksgiving celebration.
Main Dish
Consider starting a new tradition this year to replace
the typical turkey-centered meal. Try a delicious squash and risotto
entrée served in an acorn squash or an elaborate soup recipe
to start your meal. The wonderful presentation of these dishes will
be so magnificent your guests may not even miss the turkey!
Some other ideas for turkey or un-turkey celebrations:
• Organic Free Range Turkeys–available at Naturally
Yours and Nature’s Own
• Vegetarian turkey substitutes, including Tofurky by Turtle
Island Foods, Unturkey by Now and Zen, or Turkey Style Roast by
Quorn.
Naturally Yours and Nature’s Own Shoppe in Peoria carry these
items on a limited basis. (To avoid disappointment, call ahead to
preorder.)
Gravy
This is a quick and easy recipe. Feel free to be creative
and add your favorite ingredients.
1 cup vegetable broth
2 tsp. flour
1 tsp. cornstarch
Pepper, sage, basil and/or herbs of your choice
• Combine broth, flour and cornstarch; mix well. Pour into
a saucepan and heat over medium heat. Add herbs and stir until gravy
thickens. Makes about 1 cup.
Gravy tip: Hain makes a gravy mix that requires
only the addition of hot water.
Pumpkin Pie
Try this healthy twist on the traditional Thanksgiving
favorite.
1 package Silken Lite Firm Tofu
14.5-oz. can pumpkin
¾ cup maple syrup
1 tsp. vanilla
1 Tbsp. pumpkin pie spice
3 to 5 Tbsp. apple juice
3 cups ground non-fat graham crackers
• Stir graham crackers and juice together until blended; press
into 9" pie pan. Drain tofu and blend in a food processor until
smooth. Add remaining ingredients. Pour into pie crust.
• Bake at 350 degrees for one hour. Chill and serve.
Apple Walnut Stuffing
This nutty stuffing is both tasty and healthy!
6 cups diced whole grain bread
1 tsp. olive oil
1½ cups red onion
1 granny smith apple, chopped
1 bunch scallions, chopped (green and white sections)
2 Tbsp. each fresh parsley and thyme
fresh ground pepper – to taste
¼ cup chopped walnuts
3 Tbsp. raisins
1½ cups apple juice
• Bake diced bread on a baking sheet for about 15 minutes.
Sauté apple and onion in oil for 5 to 7 minutes.
• In a bowl, combine bread with apple mixture. Add all remaining
ingredients, except apple juice. Gradually add apple juice, being
sure to moisten all ingredients.
• Spray a shallow pan with cooking spray. Transfer mixture
to pan and bake about 30 minutes or until browned. Stir once or
twice during cooking time.
Stuffing tip: No matter what stuffing recipe you
choose, do not stuff it in your turkey. This causes the stuffing
to absorb much of the fat present in the turkey (if you have a turkey
at your celebration). Remember to cook and serve in a separate dish.
Garlic Mashed Potatoes
The delicious flavor of garlic adds a nice touch to this
comfort food.
2 pounds potatoes (thoroughly scrubbed)
8 (or more) garlic cloves
½ cup non-fat milk or plain soymilk
fresh ground pepper to taste
• Partially peel potatoes, cut into chunks and place in a
pot with enough water to cover. Bring to a boil over high heat;
reduce heat and cook for about 15 minutes.
• Drain the water and return to stove on low heat.
• Add garlic and enough milk to produce a creamy, moist mixture.
Add fresh ground pepper and serve immediately.
Cranberry Sauce
3 cups fresh cranberries
1 apple and 1 pear, chopped
1 cup orange juice
½ cup maple syrup
1 tsp. cinnamon
½ tsp. nutmeg
• In a medium saucepan, bring orange juice and maple syrup
to a boil; reduce heat to a simmer and add remaining ingredients.
Cover and simmer, stirring occasionally until cranberries burst.
Remove from heat.
• Cool at room temperature, then chill for several hours before
serving.
Happy Thanksgiving & Merry Christmas!
|
