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Health Tips

Healthy Holidays

“It is time for the high calorie holidays. Here are some ways to lighten your meals but still have the same great taste,” says Carolyn Turley, RDLD,Clinical Nutrition Manager for Morrison’s Health Care, Inc. at Delta Regional Medical Center.

Baked turkey
Choose a plain bird over a self-basting bird to the lower the sodium content. Leave the skin on while roasting to keep the meat moist and tender and pour gravy on the meat after carving.

Gravy
Use a fat-skimmer cup or freeze the juices in a shallow pan so you can remove the fat.

Dressing
Use a low-sodium boxed stuffing mix and add saut’ed onions, celery, apples and cooked rice. Add a little more broth and bake for 1 hour.

Candied yams
Sweeten with apple or orange juice and add ground cinnamon. Omit the margarine or butter and marshmallows.

Green bean casserole
Cook fresh green beans with chunks of potatoes and fat-free half-n-half instead of cream soup. Top with almonds instead of fried onion rings.

Mashed potatoes
Use skim milk, garlic powder, and a little parmesan cheese instead of whole milk and butter. Use low-calorie margarine instead of butter.

“Try making substitutions in your recipes so that you can still have your hoilday favorites wih less salt, less fat, less sugar,” Turley says. “The following recipe shows you by excluding egg yolks, choosing evaporated skim milk, substituting the high fat crust?with the ground ginger snaps and using less sugar, it decrease the amount of calories per serving.”

The Best Light Pumpkin Pie
1 cup ginger snaps
16 oz can pumpkin
1 cup egg whites (about 4)
1 cup sugar
2 tsp pumpkin pie spice (cinnamon, ginger, cloves)
12 oz can evaporated skim milk

Preheat oven to 350 degrees. Grind the cookies in a food processor. Lightly spray a 9” glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 min. Store in refrigerator.
Serving size: 8
Calories: 165
Fat: 1.5 g
Saturated fat: .5 g
Cholesterol: 1.5 mg
Sodium: 170 mg
Carbohydrate: 32 g
Fiber: 2 g
Protein: 6 g
Diabetic Exchange: 2 starches

Fat Facts:
3.5 Ounce Serving: Contains Fat g:
Turkey skin 39.0
Roast beef 15.0
Turkey wing with skin 12.3
Dark turkey meat with skin 11.5
Roasted ham 9.0
Turkey breast with skin 7.3
Dark meat without skin 7.0
Turkey breast without skin .7

Information taken from Food & Health Communications, Inc. You can call 800-462-2352 for more information or email http://www.foodandhealth.com

This Healthcare message brought to you courtesy of Delta Regional Medical Center.