The Naughty List of Holiday Foods

Tis the season of temptation-and studies suggest most of us give in!  But it is not too late for your favorite holiday treats to make it to the nice list.  Read on to find out how.

Naughty: Turkey Skin

The skin of turkey and chicken is loaded with saturated fat. Per gram, all fats are higher in calories than protein or carbs, and they contribute to high cholesterol. Dark meat has more fat per bite than white meat. 

Nice: Serve yourself turkey breast or other white meat without the skin.

Naughty: Stuffing

Stuffing is typically loaded with butter and assorted high-fat meats, such as sausage. A single scoop may have up to 550 calories.

Nice: Replace butter with low-sodium chicken broth, and skip pork sausage in favor of a low-fat chicken, oyster, or fruit alternative. Or try making wild rice stuffing instead.

Naughty: Buttery Mashed Potatoes

Usually, a lot of milk, butter, and salt go into this classic comfort food. A cup of homemade mashed potatoes made with whole milk and butter can have 237 calories.

Nice: Mash the potatoes with low-fat milk or low sodium, fat-free chicken stock and skip the butter, or salt.

Naughty: Sweet Potato Casserole

Sweet potatoes are one of the most nutritious vegetables out there. They've got vitamins A and C, plus a dose of calcium and potassium. But they're often served in a decidedly unhealthy fashion -- casseroles made with marshmallows, butter, and loads of sugar.

Nice: Leave out the butter, cut the sugar in half, and lightly top with mini marshmallows. This will shave calories and fat, not taste.

Naughty: Pecan Pie

Although pecans are packed with healthy fats, vitamins, and minerals, pecan pie is a minefield of sugar and calories. A typical slice of pecan pie has more than 500 calories. That's because it's usually made with oodles of corn syrup, butter, and sugar.

Nice: Nibble on a bowl of mixed nuts instead. If you can't resist the pie, choose pumpkin or opt for a very small slice and don't eat the crust.

Naughty: Caramel Popcorn

Large tins of flavored popcorn have become a popular holiday gift. Although popcorn itself is a nutritious whole-grain snack, slathering on sugary caramel or other sweet syrups is a recipe for weight gain.

Nice: Stick to plain popcorn -- the crunch is just as satisfying without the extra calories.

Naughty: Egg Nog

Alcohol, heavy cream, eggs, and sugar make a frightening combo -- a single cup of egg nog contains about 340 calories and 19 grams of fat.

Nice: Make low-calorie egg nog with skim milk, egg substitutes, and artificial sweeteners.

Naughty: Mixed Drinks

Cocktails can be surprisingly high in calories. One serving of a white Russian made with light cream has about 350 calories.

Nice: Mix up a wine spritzer by adding a splash of wine and sparkling water to pomegranate or cranberry juice. This not only shaves calories, but also contributes to your fruit servings for the day.

Naughty: Cakes and Cookies

Carbohydrate cravings may increase during fall and winter. You don't want to give in by reaching for too many sweets, but it's not good to ignore the cravings either. Carbs taste good and make you feel good triggering the release of serotonin, a brain chemical that boosts mood.

Nice: The solution is to control portions or snack on complex carbs, such as whole-grain cereal or crackers.

Avoid Naughty Holiday Foods

Knowing which foods are naughty is only half the battle. Help yourself resist temptation with these tips:

• Engage in conversation to slow the pace of eating.
• At parties, sit far from the buffet table.
• Excuse yourself from the dinner table once you've had enough to eat.
• Chew sugar-free gum or suck on sugar-free

Information from www.webmd.com

Healthy Recipe and Fun for the Kids!!!

 Thanksgiving Turkey Peppers and Hummus

Step 1) Start with beautiful, ripe, vibrant peppers

Step 2) Cut off the stem, and cut a little "head" out of one of the peppers.

Step 3) Slice a carrot for the beak

Step 4: For the eyes you can use anything small and round,such as chocolate chips. Used here is little Wilton candied eyeballs you can purchase at your local cake supply or craft store.

Step 5) Sliced the peppers into strips

Step 6) Secured beak with a toothpick, glued eyes on with hummus.  Filled pepper with hummus and pepper feathers.

Stay tuned for a hummus recipe, buy it locally, or use your favorite veggie dip!

Healthy Recipe: Sweet Potato Casserole

 

Ingredients

Sweet Potato Casserole

• 2 1/2 pounds sweet potatoes (about 3 medium), peeled and cut into 2-inch chunks
• 2 large eggs
• 2 tablespoons brown sugar
• 1/4 teaspoon ground cinnamon
• 1 tablespoon canola oil
• 1 cup low-fat evaporated milk
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• 1 8-ounce can of crushed pineapple, undrained
• 1/2 cup chopped pecans, toasted (see Tip)

Meringue Topping

• 4 teaspoons dried egg whites (see Note), reconstituted according to package directions, or 2 large pasteurized egg whites, at room temperature
• 1/4 cup granulated sugar

Preparation

1. Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat to a simmer and cook until tender, 10 to 15 minutes. Drain well and transfer to a food processor. Process until smooth.
2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) broiler-safe baking dish (see Tip) with cooking spray.
3. Whisk whole eggs, brown sugar, cinnamon, oil, evaporated milk, vanilla and salt in a large bowl until smooth. Add the sweet potato; whisk until smooth. Stir in pineapple and its juice. Spread the mixture in the prepared baking dish. Sprinkle with pecans.
4. Bake the casserole until heated through and the edges are bubbling, 35 to 45 minutes. Set aside while you make the topping.
5. To prepare meringue topping: Position rack in top third of oven; preheat broiler. Beat egg whites in a medium bowl with an electric mixer at high speed until soft peaks form (see Tip). Beat in granulated sugar in a slow, steady stream. Continue beating until stiff peaks form.
6. Spoon the meringue into a gallon-size sealable bag. Seal the bag, pressing out as much air as possible. Cut a 1/2-inch hole in one corner. Pipe the meringue onto the casserole, making marshmallow-size dots. (Alternatively, use a pastry bag fitted with a 1/2-inch tip or spread the meringue over the casserole as if you were frosting a cake.) Broil until lightly browned, watching carefully to prevent burning, 30 to 90 seconds.

Nutrition

Per serving (makes 10 servings): 196 calories; 7 g fat ( 1 g sat , 3 g mono ); 46 mg cholesterol; 29 g carbohydrates; 10 g added sugars; 5 g protein; 3 g fiber; 194 mg sodium; 361 mg potassium.

Healthy Recipe Makeover: Thanksgiving Stuffing

Celery Stuffing vs. Sausage Stuffing

Calories

93cal. vs. 210cal.

Fat

4.1g vs. 15g

Carbohydrates

11g vs. 20g

Sodium

400mg vs. 900mg

Celery Stuffing Ingredients:

• 2 cups diced celery, with leaves
• 3 cups chicken broth
• 1/2 cup minced onion
• 1/2 cup butter
• 4 quarts bread cubes

• 3 eggs, beaten
• 1 tablespoon salt
• 1 teaspoon ground black pepper
• 1/4 teaspoon sage
• 1 pinch dried thyme

Directions:

1. Melt butter in saucepan. Saute onion in melted butter until soft, but not brown. Add celery and stir well. Add 2 cups chicken broth. Bring to a boil. Cover and simmer for 10 minutes.
2. Place bread cubes into large mixing bowl. Add eggs, salt, pepper, sage, thyme and marjoram. Add onion and celery mixture. Combine thoroughly. If still too dry, add more chicken broth. Makes enough to stuff a 10 to 15 pound turkey.

A Matter Of Balance: Offered at Agape Therapy