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Healthy Holidays

2020

The information contained herein is provided for educational and informational purposes only and should not be construed as medical advice. You should consult your physician or health care provider before taking any new

medication or supplement, undertaking any exercise program or diet regimen, or adhering to any of the health and wellness information or recommendations contained herein.

CONTENTS

The Holiday Acronym ............................................................................................................................................................................................ 4

Holiday Affirmations .............................................................................................................................................................................................. 5

Quick and Easy Tips for Managing Healthy Behaviors During the Holiday Season ..................................................................... 6

Damage Control ................................................................................................................................................................................................... 6

Party Suggestions ............................................................................................................................................................................................... 6

Take Steps to Avoid Overeating.................................................................................................................................................................... 7

Recipe Substitutions .......................................................................................................................................................................................... 8

Comparison of a Healthy Holiday Feast and a Traditional Holiday Feast........................................................................................ 9

10 Tips For a Healthier Holiday Meal ........................................................................................................................................................... 10

Mini Relaxation Exercises .................................................................................................................................................................................. 12

Mini Version 1 .................................................................................................................................................................................................... 12

Mini Version 2 .................................................................................................................................................................................................... 12

Mini Version 3 .................................................................................................................................................................................................... 12

Good Times To "Do A Mini"... ....................................................................................................................................................................... 12

Holiday Tips for Desserts ................................................................................................................................................................................... 13

The Dish on Pie .................................................................................................................................................................................................. 13

Tips for Lighter Piecrust ........................................................................................................................................................................... 13

Tips for the Pie Filling ................................................................................................................................................................................ 15

Tips for the Pie Topping ............................................................................................................................................................................ 16

Healthy Holiday Recipes ..................................................................................................................................................................................... 17

Healthier Thanksgiving Turkey .................................................................................................................................................................. 17

Polenta with Roasted Mediterranean Vegetables ............................................................................................................................... 18

Acorn Squash ...................................................................................................................................................................................................... 19

Roasted Winter Vegetables .......................................................................................................................................................................... 20

Healthier Green Bean Casserole ................................................................................................................................................................. 21

Flavorful Mashed Potatoes ........................................................................................................................................................................... 22

Crispy Potato Latkes........................................................................................................................................................................................ 23

Creamy Cauliflower Purée ............................................................................................................................................................................ 24

Potatoes Supreme ............................................................................................................................................................................................ 25

Healthier Stuffing ............................................................................................................................................................................................. 26



Sausage Corn Dressing ................................................................................................................................................................................... 27

Collard Green & Black-Eyed Pea Soup ..................................................................................................................................................... 28

Lower-Calorie Pumpkin Pie ......................................................................................................................................................................... 29

Vegetable Oil Pie Crust ................................................................................................................................................................................... 30

Light Cinnamon Whipped Cream Topping............................................................................................................................................. 31

Baked Chocolate Mousse ............................................................................................................................................................................... 32

Low-Fat Gingerbread Cookies ..................................................................................................................................................................... 33

Pumpkin Pudding Pie ..................................................................................................................................................................................... 34

Peppermint Meringue Cookies ................................................................................................................................................................... 35

Pumpkin Pudding ............................................................................................................................................................................................. 36

Apple Cranberry Crumble ............................................................................................................................................................................. 37

Sugar Cookies ..................................................................................................................................................................................................... 38

CrockPot Applesauce ...................................................................................................................................................................................... 39

Cranberry Sauce ................................................................................................................................................................................................ 40

Sweet Potato Casserole .................................................................................................................................................................................. 41

Healthier Eggnog .............................................................................................................................................................................................. 42

The Snowman ......................................................................................................................................................................................................... 43

Falling Snow ............................................................................................................................................................................................................ 44



THE HOLIDAY ACRONYM

To assist you and your family with observing and maintaining a healthy lifestyle during the holiday season,

we have used the acronym “holiday” to impart basic principles to survive temptations this festive season.

Healthy serving size. The food is memorable and reflects the season and family traditions, and the

portions don’t have to be huge. Savor and enjoy. Control the portions so that they are like any other day.

Remember that more is rarely better.

Only one indulgence. Holidays would not be what they are if we didn’t indulge in our favorite treats. The

key is one indulgence. One eggnog, one dessert or one serving of Thanksgiving turkey…we don’t need all

the trimmings for every dinner. Pick the one you will really remember and enjoy it.

Leave something on the plate. Our senses are assaulted by buffets, cakes, and candy all through the

season. There is no need to clean the buffet table or empty the holiday basket. The same can be true of

the big meal and the ridiculously full plate. Leave something on your plate.

Interact rather than indulge. For too many people, the holidays focus around food and more food. The

real purpose is observance, to see friends and family, converse and share news, parties and memories. It

is better to spend time playing and talking rather than eating and drinking.

Daily exercise. The holidays are not a time to abandon a disciplined, healthy lifestyle. There may be less

time working and more time at home. Vacations are great times to reinvent yourself as a more vigorous,

physical person. Take the time to walk in the woods, ski down the slope or run along the beach. Don’t do

less, do more! This will compensate for that one indulgence.

Alcohol in moderation. Moderation is the key to a healthy lifestyle. With respect to the empty calories in

alcohol and the potential impairment of driving and behavior, moderation is the key to good conduct and

a healthy weight and lifestyle.

Your family traditions. A holiday is a time to love, celebrate, reassess life and to focus on things that

matter to us. Put the meaning of the holidays ahead of the food and beverage that too often is

substituted for the observance of the holiday. Each family follows their traditions. These often include

food, but there is much more to it than that. It is healthier to focus on the non-culinary parts of your

holiday.



HOLIDAY AFFIRMATIONS

Important points to know about affirmations

• Say affirmations in the present tense (e.g. “I am…”, “I have…”, etc.).

• Write out the affirmation, keeping it short, specific, and personal.

• Use positive terms.

• Believe that what you say is true or repeat it until you believe it.

• Repetition and persistence help set the affirmation in your mind.

• Pick a specific time of day that you will practice this on a daily basis.

Examples:

I nurture myself with good habits of healthy living.

I am committed to my health.

I enjoy eating healthy, nourishing foods.

I feel strong and energized when I exercise.

Exercise is satisfying and beneficial.

I have the power to control my health.

I keep trying and if I make a mistake, I admit it, forgive myself and get right

back on track.



QUICK AND EASY TIPS FOR MANAGING HEALTHY BEHAVIORS DURING THE HOLIDAY SEASON

The average holiday weight gain is 1-2 pounds per year. Typically, these pounds are rarely lost which results in accumulated weight gain over the years. Through the years, seven pounds may become 10, 20, and 30 pounds. Hopefully, you will be able to incorporate some of these suggestions into your life and avoid weight gain over the holidays. Simply maintaining one’s weight during the holidays is a huge accomplishment.

DAMAGE CONTROL

1. Reality check - don’t decide that the next few weeks don’t count because you’ll resume your diet after the holidays. Your resolution should BEGIN NOW.

2. Determine it is a holiday, not a 48-day binge. 3. Plan in “treat times”- total deprivation can lead to overindulgence.

o Pick the times you will treat yourself prior to the events. o Avoid the starve-and-binge approach. o Don’t put your fitness goals on hold during the holidays. o Keep a record of your activities. o Reward yourself at special milestones. o Share your workouts with a family member, friend, or coworker. o Get out and power walk together.

PARTY SUGGESTIONS

1. Eat regular meals prior to the party.

2. Eat a snack before going to the party.

3. Pay attention to your hunger level. How hungry do you feel?

4. Socialize more and eat less.

5. Position yourself away from the buffet table and snacks.

6. Take just 3 bites of your favorite indulgence.

7. Plan healthy snacks if you are the hostess.

8. Take healthy snacks if it is potluck.

9. Bring a fruit tray with unusual fruits or veggies.



10. Eat small amounts of various foods.

11. Compliment the food-pushing host/hostess and ask for a doggie bag when the party is over, because

“you are too full now”.

12. Substitute sparkling water, seltzer, or flavored waters for high calorie beverages.

13. Use alcohol sparingly as it can decrease your self-control.

14. If you are cooking, prepare healthier versions of traditional dishes.

15. Be aware of what you are eating. Don’t get carried away in conversation and eat thoughtlessly.

16. Plan ahead. Think about how you will approach eating prior to special occasions.

17. Don’t plan on dieting after the New Year. The anticipation of a diet can set you up for binge-type eating

through the holidays.

TAKE STEPS TO AVOID OVEREATING

1. Make one plate of food that you really want.

2. Eat slowly, savoring each bite.

3. Drink a glass of water before each meal.

4. Pop a mint or piece of gum in your mouth immediately after you eat.

5. Sip on a tall glass of water all evening.

6. Maintain perspective: Overeating at one meal need not break your eating plan. Plan to get back to

your usual routine the next day without guilt or despair.

7. When you eat a scrumptious piece of pie, leave the crust.

8. Use a small plate.

9. If you hosted the party, donate the leftovers to a homeless shelter or send home with guests.



RECIPE SUBSTITUTIONS

Instead Of: Try: 1 whole egg 2 egg whites or ¼ cup egg substitute

1 cup whole milk 1 cup skim milk, 1% milk, soy milk, ½ cup canned evaporated milk plus ½ cup water, or substitute with almond/soy milk

wine, juice, or cola glass of water or sparkling water

regular cheese low-fat cheese

mayonnaise low-fat or fat-free mayonnaise, avocado, or hummus as a spread

sugar ½ sweetener + ½ sugar or sweetener only

1 oz chocolate 3 Tbsp. cocoa

whipped cream frozen low-fat yogurt for topping on pies or well-chilled fat-free evaporated milk or fat-free Cool Whip™

oil sauté meats or veggies in beef or chicken broth, also baste meats and poultry with fat-free ingredients, such as wine, fruit juice or defatted beef or chicken broth.

for part of the bread in stuffing add chopped veggies or water chestnuts

oil and salt in pasta add a few drops of lemon juice to the water

creamy dressings non-fat or low-fat plain yogurt, blended cottage cheese

usual pastry a meringue shell or crushed graham cracker

whipping cream well-chilled fat-free evaporated milk

biscuit wheat biscuit, low-fat corn muffin or English muffin

cream in soups and sauces non-fat dry milk prepared triple strength, evaporated skim milk, fat-free half and half, or soy milk

cooking with lard, butter, or hard white shortening

healthy oils such as canola, olive, corn, or soybean

oils in baking applesauce or other fruit purees to replace most of the oil

regular sour cream low-fat or fat-free sour cream or low-fat cottage cheese plus low-fat or fat-free yogurt



COMPARISON OF A HEALTHY HOLIDAY FEAST AND A TRADITIONAL HOLIDAY FEAST

Healthy Feast

Food Calories Fat (g) 3 oz. skinless white turkey 165 6.7 ½ cup chestnut stuffing 114 1 ¼ cup fat-free gravy 14 0 ½ cup green bean casserole 79 2 ½ cup mashed potatoes 83 1 ½ cup cranberry citrus salad 135 1.5 Pumpkin pie bread pudding 20 0 2 Tbsp. light whipped topping 20 0 Total 630 12.2

A Traditional Holiday Feast

Food Calories Fat (g) 6 oz. roasted turkey 338 12 1 cup stuffing 352 14 ½ cup giblet gravy 140 6 ½ cup mashed potatoes 94 4 ½ cup green bean casserole 150 5 1 cup fruit salad 200 9 ½ slice nut bread 160 4 2 tsp. margarine 68 4 ½ cup candied sweet potatoes 169 2 ½ cup cranberry sauce 209 0 ⅛ piece pumpkin pie 310 9 2 Tbsp. whipped topping 28 1 Total 2,218 70



10 TIPS FOR A HEALTHIER HOLIDAY MEAL

We are bringing you a round-up of our newest waist-watching tips. Making these changes and substitutions in your holiday dining will go a long way in helping you have a healthier season. Plus, when you find out how easy these tactics are, why not make permanent changes? These are the kinds of changes we can stick to, and if we do, we will reap significant results in the long run. Good luck and happy holidays!

1. Grains are Good Go for whole grains. Choose whole wheat rolls and bread for sandwiches. Choose brown rice instead of using white rice. Any type of white bread is high in refined sugar (which means more calories). If you still crave it, choose a "lite" or diet version. Choosing whole wheat instead of white may even help you feel fuller longer. White bread digests faster than whole grain breads, which leaves you feeling hungry earlier.

2. Get Steamy Serve steamed vegetables instead of heavy casseroles. Use herbs and spices as seasonings instead of loading them with butter, oil, or cheese. Reduce the amount of oil you use if you sauté them or use fat-free broth. Serve raw veggies and low-fat dip as appetizers instead of meat and cheese with crackers or finger sandwiches.

3. Fruit is Fab Fare

Instead of multiple selections of pies and cakes lining your dessert table, offer fruit-based finishers like fondue, fruit cocktail, yogurt parfaits, and fresh fruit. Not only will this reduce the fat and calorie content of your meal's finale, guests will also find fruit more refreshing than sweets. After all, usually by dessert, you're eating out of sheer habit anyway, not from hunger, so why "waist" the calories?

4. Trim Up that Turkey

If you're the one preparing the turkey, why not cook the stuffing separate from the turkey? This will reduce the fat content since it won’t be absorbing the turkey fat. Use less butter or margarine when you're preparing the stuffing. Don't forget to skim the fat off the gravy with a gravy separator or by refrigerating it. After you've tucked that napkin into your shirt collar, be sure to trim the skin off your turkey saving on calories and fat. Let your uncles fight over that drumstick; choose light meat rather than dark meat and you will save quite a few calories.

5. Powder Your ... Dessert?

If your recipe calls for milk, trade it in for the powdered variety and save yourself lots of fats and calories in your baking. Add equal parts water to replace milk.

6. Limit Alcoholic Beverages

Moderation is definitely key here. Alcoholic drinks are calorie-heavy and can increase your appetite. Plus, alcoholic drinks lower your self-control. Even if you were completely focused on not overeating when you arrived, after you've had a few cocktails, there may be no stopping you! So, if you're going to drink alcohol, do it in moderation. To save calories, choose a wine spritzer or a light beer.



7. Super Smart Sundaes

When making sundaes as desserts or treats for the kids, choose sugar-free ice cream, or reduced- or non-fat frozen yogurt. Non-fat, reduced-calorie whipped topping is almost identical in flavor and texture to the higher-calorie counterpart. Try topping sundaes with all fruit spread rather than chocolate or caramel syrup. If portions tend to get out of control, serve less ice cream in smaller dishes.

8. Choose Vegetables for Seconds

If you're still hungry after the main course, go for seconds, but choose vegetable side dishes, rather than meat- or bread-based dishes. Select those dishes comprised of mainly vegetables. Try to choose healthier options like steamed or boiled veggies instead of casseroles or those topped off with butter or cheese. By stocking up on healthier dishes when you go for your second round instead of the entrée, you'll take in fewer extra calories and fat, and you'll be adding more fiber. Another alternative is to get up and get your mind off eating. By doing so, you may find you're not still hungry after all, and forgo seconds entirely.

9. Make Smart Substitutions

Put to use some fat-fighting baking substitutions! Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in desserts. Try crushed graham crackers as a healthier alternative to pie crusts. When it comes to eggs, replace 1 egg with 2 egg whites or ¼ cup of egg substitute. In baking, a quick egg substitute is to dissolve 1 Tbsp. flax seed meal or ground flax seeds with 3 Tbsp. of water and let it sit for 5 minutes. In dessert recipes, try replacing half of the oil with an equal amount of unsweetened applesauce. Use reduced or non-fat frozen yogurt instead of ice cream on pies.

10. Focus on Your Family

Holidays are really about getting together with family and friends and enjoying your time with them, right? Don't rush your meal. Savor the flavor and texture of each dish and take small bites. Don't worry about measuring portion sizes down to the ounce today. Allow yourself to relax and enjoy the day. Plus, it takes 20 minutes for your brain to realize that you're full, so taking it slow will help prevent you from overeating. Eat slowly and enjoy the company.



MINI RELAXATION EXERCISES

Mini relaxation exercises are focused breathing techniques which help reduce anxiety and tension.

You can do them with your eyes open or closed. Make sure that your eyes are open when you are driving!

You can do them any place, at any time, and no one will know that you are doing them.

MINI VERSION 1

Count very slowly to yourself from ten down to zero, one number for each breath. With the first deep breath, you say

"ten" to yourself, with the next breath, you say "nine", etc. If you start feeling light-headed or dizzy, slow down the

counting. When you get to "zero", see how you are feeling. If you are feeling better, great! If not, try doing it again.

MINI VERSION 2

As you inhale, count very slowly up to four; as you exhale, count slowly back down to one. As you inhale, you say to

yourself "one, two, three, four," as you exhale, you say to yourself "four, three, two, one." Do this several times.

MINI VERSION 3

After each inhalation, pause for a few seconds and after your exhale, pause again for a few seconds. Do this for several

breaths.

GOOD TIMES TO "DO A MINI"...

There are a lot of great opportunities in our day to try out a mini relaxation exercise. Here are a few examples of good

times for a mini relaxation exercise:

• While stuck in traffic

• When put on "hold" during an important phone call

• While waiting in your doctor's office

• When someone says something which bothers you

• When you are stopped at a red light

• When waiting for a phone call

• In the dentist's chair

• When you feel overwhelmed by what you need to accomplish in the near future

• While standing in line

• When in pain



HOLIDAY TIPS FOR DESSERTS

THE DISH ON PIE

Try these tricks for lightening up the classic holiday dessert.

Pumpkin, pecan, lemon meringue, caramel apple, and chocolate cream are just some of our

favorite pies. Most everyone has at least one favorite pie and some of us have five. Many of us

have fond memories of eating homemade pies, or even memories of making pies with your

family.

Nothing says "pie" like Thanksgiving and the holiday season that follows, but those holiday

delights can really pack on the calories. There are some foolproof ways to lighten almost any

pie, from top to bottom. This way, you can get your pie fix, but with fewer calories and grams

of fat. And sometimes, these tricks help you get more fiber and nutrients into your meal.

Baking a lighter pie is as easy as 1-2-3. We'll start with the crust and work our way up.

TIPS FOR LIGHTER PIECRUST

You know that nice, flaky piecrust you love so much? It's flaky because of the particles of fat

layered in-between particles of wheat flour. Some recipes call for shortening, some use butter,

and others call for vegetable oil.

With health in mind, you have a few options when it comes to piecrust:

• Use one crust, not two. Look for pie recipes that only call for a bottom piecrust, instead of two crusts. This will save you at least 120 calories and 8 grams of fat per slice, if you get 8 slices per 9-inch pie.

• Embrace the brown. Add fiber and nutrients to your piecrust by using half whole-wheat pastry flour and half white flour. This adds about 1½ grams of fiber per slice for a one-crust pie serving 8.



• Switch to a better fat. Use a crust recipe that calls for oil instead of shortening like the one in the Healthy Holiday Recipes that follow. Choose a healthier oil like canola, which contributes the more desirable monounsaturated fats and plant omega-3s.

• Use less fat. Add a little less fat (maybe 5 tablespoons instead of 8) to your piecrust dough. Substitute an equal amount of something else, like low-fat buttermilk or fat-free or light cream cheese.

• Lose the crust and add crumbs. For some pies, you can eliminate the crust. First, choose a filling that stands well on its own (nothing too gooey). Then, coat your pie dish with canola cooking spray or light margarine. Add about ½ cup of crumbs and tilt the dish to cover the inside well. What kind of crumbs should you use? If you're making quiche, use wheat and herb cracker crumbs or seasoned, crushed croutons. For lemon or lime pie, use gingersnap or shortbread cookie crumbs. For chocolate cream pie, use graham cracker or chocolate cookie crumbs.

For an awesome oil pie crust recipe that boosts the fiber and takes the amount of oil down as

far as possible, check out the recipe in the following section.

Keep in mind, though, since the crust is part whole wheat and lower in fat, it boasts a brown

color and a slightly tougher texture than your typical crust. The benefit is that you can pat the

dough straight into the pan, no rolling required!



TIPS FOR THE PIE FILLING

Pie fillings range from tart (lemon or Key lime), to fruity (apple, berries, etc.), to nutty (pecan),

to creamy (chocolate cream), to veggie-like (pumpkin and sweet potato).

When you're trying to lighten pie filling, you've got two things to look out for: sugar and fat.

Many pie filling recipes call for a cup of sugar. That adds up to about 100 calories per serving,

just from the sugar in your filling. You can cut the sugar calories in half either by using half the

sugar the recipe calls for (this usually works well in a fruit filling) or by substituting a sweetener

for half the sugar.

Then there's butter. One sweet potato pie recipe calls for a ½ cup of butter. That's a

tablespoon per serving, adding about 100 calories and 12 grams of fat per serving -- and that

doesn't even include the crust!

You can usually trim the butter in fillings to 2 tablespoons, then add in a few tablespoons of

orange juice or maple syrup (especially if you've cut the sugar in half). Some fruit pie recipes

don't include butter in the filling but call for dotting the top of the filling with butter. This is, in

a word, unnecessary. Don't dot and save yourself the fuss and calories.

Creamy and custard pie fillings usually call for evaporated milk -- not to be confused with

sweetened condensed milk, which pops up in fancier pies like Key lime and Kahlua cream pie.

You can use evaporated skimmed milk in recipes that call for evaporated milk, and fat-free

sweetened condensed milk in recipes that call for sweetened condensed. Either switch will

trim about 25 calories per slice (if you get eight slices per pie), and in a pie, every little bit

helps!

Cream cheese is another creamy filling ingredient that can be replaced with a lower-fat

variety. If you find the color and texture of fat-free cream cheese unappetizing, you may want

to go for low-fat or light cream cheese instead. If your filling calls for an 8-ounce package of

cream cheese, you can shave about 37 calories and 5.5 grams of fat per serving (when 8

servings per pie) by using light cream cheese.



TIPS FOR THE PIE TOPPING

Now for pie toppings!

When it comes to topping options, you're basically looking at more crust, whipped cream,

meringue, crumb topping, whipped toppings (such as Cool Whip™), and then, of course, there

is the a la mode option with ice cream.

All of these toppings will cost you calories. Some are high in sugar, and some are high in fat.

You can switch to a lighter option, like fat-free or light whipped topping, or you can use half as

much of the real thing.

Here are a few more light topping options:

• If the recipe calls for meringue (egg white and sugar), cover the pie with a nice, modest blanket of the white stuff. You don't have to make a mountain of meringue!

• Instead of a top crust, top your fruit pie with a higher-fiber, lower-fat crumb topping. See the recipe in the Healthy Holiday Recipes section that follows.

• If ice cream takes the cake for your pie, choose one of those great-tasting light vanilla ice creams on the market with around 4 grams of fat per ½ cup serving. Use a cookie-dough size scoop, about ¼ cup of ice cream when rounded.

This completes our "pleased as pie" trilogy! We've covered pie crust, filling, and now the

topping. Let the pie season begin!



HEALTHY HOLIDAY RECIPES

Note: Recipes included in the packet have been collected from multiple sources including Skinnytaste.com, TasteofHome.com,

Sparkpeople.com, justmecooking.com, myrecipes.com, Food.com, and Kraftfoods.com.

HEALTHIER THANKSGIVING TURKEY

Ingredients Quantity

Whole turkey 1 (12 pounds) Margarine, divided 6 Tbsp. Low-sodium chicken broth 4 cups Salt-free seasoning blend 2 Tbsp. Salt (Light salt may be used, but some individuals may need clearance from their physician due to potassium content)

2 Tbsp.

Dried parsley 2 Tbsp. Ground sage 1 Tbsp. Instructions

1. Preheat oven to 350°. Rinse and wash turkey. Discard the giblets, or add to pan if they are anyone’s favorite. 2. Place turkey in a roasting pan. Separate the skin over the breast to make little pockets (do not pull off). Put 3 Tbsp. of the margarine on both sides between the skin and breast meat. This makes for very juicy meat. 3. In a small bowl, combine the seasonings. Add the 4 cups chicken broth to this. Pour over the top of the turkey. 4. Cover with foil and bake in oven until the internal temperature of the turkey reaches 180°. For the last 45 minutes, remove the foil. The turkey will brown nicely. 5. Let turkey rest 30 minutes before carving.

Nutrition Facts Serving Size: 4 oz. Number of Servings: 15

Component Amount

Calories 190 Calories from Fat 64 Total Fat 7.1 g Saturated Fat 1.5 g Trans-Fat 0 g Cholesterol 86 mg Sodium 764 mg Total Carbohydrate 0.5 g Dietary Fiber 0.1 g Sugars 0.2 g Protein 30 g



POLENTA WITH ROASTED MEDITERRANEAN VEGETABLES


Eggplant, small, peeled 1 Zucchini, small Yellow squash, small

1 1

Mushrooms, medium, sliced 6 Sweet red pepper, seeded, cored, chunked 1 Extra-virgin olive oil 2 Tbsp. + 1 tsp. Water 6 cups Coarse polenta 1½ cups Margarine, trans-fat free 2 tsp. Black pepper, cracked ¼ tsp. Frozen spinach, thawed 10 oz. Roma tomato, small, sliced 2 Sun-dried tomatoes, rehydrated, drained,

chopped 6

Black olives 10 Oregano 2 tsp. Instructions

1. Heat the broiler or grill. Position the rack 4 inches from heat. 2. Brush the eggplant, zucchini, mushrooms and red pepper with 1 Tbsp. olive oil. Arrange in single layer on a baking sheet and broil under low heat. Turn as needed and brush occasionally with 1 tablespoon olive oil. When tender and slightly browned, remove from heat. Use immediately or cover and refrigerate for later use. 3. Preheat the oven to 350° F. Coat an ovenproof 12-inch flan or quiche baking dish with cooking spray. 4. In a medium saucepan, bring water to a boil. Reduce heat; slowly whisk in polenta. Continue to stir for about 5 minutes. When polenta comes away from side of pan, stir in margarine and season with ⅛ tsp. black pepper. Remove from heat. 5. Spread polenta into the base and sides of the baking dish. Brush with 1 teaspoon olive oil. Place in the oven and bake for 10 minutes. Remove and keep warm. 6. Drain spinach and press between paper towels. Top polenta with spinach. Arrange layer of sliced tomatoes, chopped sun-dried tomatoes and olives. Top with remaining roasted vegetables. Sprinkle with oregano and remaining ⅛ tsp. black pepper. Return to the oven for another 10 min. When warmed through, remove from the oven. Cut into 8 wedges. Serve.

Nutrition Facts Serving Size: 1 wedge Number of Servings: 8

Component Amount

Calories 273 Calories from Fat 81 Total Fat 9 g Saturated Fat 1 g Trans-Fat trace Cholesterol 0 mg Sodium 155 mg Total Carbohydrate 41 g Dietary Fiber 8 g Sugars 0 g Protein 7 g



ACORN SQUASH


Acorn squash 1 (2 pounds) Butter-flavored cooking spray Brown sugar 1 Tbsp. Ground cinnamon ¼ tsp. Instructions

1. Preheat oven to 350°. Cut acorn squash in half lengthwise; remove and discard seeds. Place squash, cut side down, in a 9x13-inch baking dish. Add water to the pan to a depth of ½ inch. Bake for 50 minutes. 2. Remove squash from the oven. Turn the squash halves over, and cut each into 4 portions. 3. Coat squash with cooking spray. Sprinkle evenly with brown sugar and cinnamon. Bake an additional 10 minutes or until tender.

Nutrition Facts

Serving Size: ⅛ acorn Number of Servings: 8

Component Amount

Calories 58 Calories from Fat 1.8 Total Fat 0.2 g Saturated Fat 0 g Trans-Fat 0 g Cholesterol 0 mg Sodium 4.3 mg Total Carbohydrate 15 g Dietary Fiber 1.9 g Sugars 1.7 g Protein 1 g



ROASTED WINTER VEGETABLES


Fingerling potatoes (can use new potatoes as long as they’re small)

1 pound

Pearl onions 1 pound Sweet potato 1 Butternut squash, diced 2 cups Parsnips 2 Olive oil 3 Tbsp. Fresh rosemary 4-5 branches Fresh thyme 4-5 branches Instructions

1. Preheat oven to 350 °. 2. Scrub the potatoes (don’t have to peel them). Peel outer layer off onions. Peel the sweet potato and cut into 1” cubes. Peel the butternut squash and cut them into 2” long segments at the thin end, 1” long segments at the thick end. 3. Place all of the vegetables in a large baking or casserole dish. Pour a few tablespoons of olive oil over them and toss until everything has a slight touch of olive oil on it. Strip leaves from rosemary and thyme and sprinkle them over the vegetables. Toss the vegetables again, so that herbs are distributed throughout. Roast, uncovered for about 1 hour. Serve hot.

Nutrition Facts

Serving Size: ⅛ of vegetables Number of Servings: 8

Component Amount

Calories 180 Calories from Fat 49 Total Fat 5.4 g Saturated Fat 0.8 g Trans-Fat 0 g Cholesterol 0 mg Sodium 106 mg Total Carbohydrate 32 g Dietary Fiber 4.7 g Sugars 4.4 g Protein 2.6 g



HEALTHIER GREEN BEAN CASSEROLE


Green beans, fresh or frozen 1 pound Cream of mushroom soup, low-sodium or reduced-fat

10 ½ oz.

Skim milk ¾ cup Pepper, fresh ground ½ tsp. Onion, large, thinly sliced 1 Flour, all-purpose ⅔ cup Salt (Light salt may be used, but some individuals may need clearance from their physician due to potassium content)

1¼ tsp.

Cooking spray To coat

Instructions

1. For fresh green beans, clean, trim, and cut. 2. Add some water to a pan and cook beans until almost tender. While they are cooking make the crispy onions. 3. Peel onion and cut in half slice very thin. 4. Spread out and salt them let set 1 minute but no longer. 5. Put some flour in a bag; add onions and shake until they are all coated; shake off excess. Spray skillet; add onions and spray again, turning frequently until brown and crisp. 6. Drain green beans and mix with the soup, milk, pepper and half of the crisp onions. Bake at 350°F for about 10 minutes then top with the rest of the onions and cook another 5 minutes.

Nutrition Facts

Serving Size: 1/6 of a casserole Number of Servings: 6

Component Amount

Calories 70 Calories from Fat 9 Total Fat 1 g Saturated Fat 0.3 g Trans-Fat 0 g Cholesterol 2.1 mg Sodium 215.7 mg Total Carbohydrate 13.1 g Dietary Fiber 2.9 g Sugars 3 g Protein 3.1 g



FLAVORFUL MASHED POTATOES


Red potatoes 4 pounds Garlic cloves, peeled and thinly sliced 6 cloves Fat-free milk ½ cup Reduced-fat sour cream ½ cup Butter, melted Minced, fresh thyme or dried thyme

2 Tbsp. 2 Tbsp. fresh or 2 tsp. dried

Minced, fresh rosemary or dried rosemary 1 Tbsp. fresh or 1 tsp. dried Salt 1¼ tsp. salt Instructions

1. Scrub and quarter potatoes; place in a large cooking pot and cover with water. Add garlic. Bring to a boil. Reduce heat, cover, and cook for 15-20 minutes or until potatoes are tender. Drain. 2. In a large bowl, mash the potato mixture and stir in the remaining ingredients.

Nutrition Facts

Serving Size: ¾ Cup Number of Servings: 12

Component Amount

Calories 142 Calories from Fat 32 Total Fat 3.6 g Saturated Fat 2.1 g Trans-Fat 0 g Cholesterol 8.6 mg Sodium 273 mg Total Carbohydrate 31 g Dietary Fiber 2.9 g Sugars 3 g Protein 4.6 g



CRISPY POTATO LATKES


Potatoes, Russet, shredded 1½ pounds (2 potatoes) Onion, medium, shredded 1 Shallots, minced ¼ cup Salt 1 tsp. Egg, lightly beaten 1 large Whole wheat matzo, broken into pieces 2 pieces (6 x 6-inch) White pepper ½ tsp. Peanut oil (or extra-virgin olive oil) 3 Tbsp. Instructions

1. Toss shredded potato, onion, shallots and salt in a medium bowl. Transfer to a sieve set over a large bowl; let drain for about 15 minutes. Squeeze the potato mixture, a handful at a time, over the bowl to release excess moisture (don’t over-squeeze—some moisture should remain). Transfer the squeezed potato mixture to another large bowl. Carefully pour off the liquid, leaving a pasty white sediment—potato starch—in the bottom of the bowl. Add the starch to the potato mixture. Stir in egg. 2. Put matzo pieces in a sealable plastic bag and crush with a rolling pin into coarse crumbs. Sprinkle the crumbs and pepper over the potato mixture and toss to combine. Cover and refrigerate until the matzo is softened, 20 to 30 minutes. 3. Preheat oven to 425°F. Coat a baking sheet with cooking spray. 4. Heat 1 tablespoon oil in a large skillet over medium-high heat. Stir the potato mixture. Cook 4 latkes per batch: place ¼ cup potato mixture into the oiled skillet and press with the back of a spatula to flatten into a 3½ -inch cake. Cook until crispy and golden, 1½ to 3 minutes per side. Transfer the latkes to the prepared baking sheet. Continue with 2 more batches, using 1 tablespoon oil per batch and reducing the heat as needed to prevent scorching. Transfer the baking sheet to the oven and bake until heated through, about 10 minutes.

Nutrition Facts Serving Size: 1 Latke Number of Servings: 12

Component Amount

Calories 100 Calories from Fat 36 Total Fat 4 g Saturated Fat 1 g Trans-Fat 0 Cholesterol 18 mg Sodium 204 mg Total Carbohydrate 15 g Dietary Fiber 2 g Sugars 13 g Protein 2 g



CREAMY CAULIFLOWER PURÉE


Cauliflower, cut into florets 1 medium head Garlic, crushed 4 cloves Buttermilk (1%) ⅓ cup Salt To taste Pepper To taste Butter, light, whipped 1 Tbsp. Instructions

1. Steam or boil cauliflower and garlic until soft. 2. Drain 3. Add buttermilk, light butter, salt, pepper and

purée with a hand or regular blender.

Nutrition Facts Serving Size: ¾ Cup Number of Servings: 4

Component Amount

Calories 75 Calories from Fat 30 Total Fat 3.3 g Saturated Fat 2 g Trans-Fat 0 Cholesterol 9.6 mg Sodium 77 mg Total Carbohydrate 9.4 g Dietary Fiber 3.7 g Sugars 4.2 g Protein 3.8 g



POTATOES SUPREME


Baking potatoes, peeled and sliced 1 pound Skim milk ¼ cup Plain, nonfat yogurt ¼ cup Salt ¼ tsp. Green onions, chopped 4 Cheddar cheese, reduced-fat, shredded ½ cup Instructions

1. Preheat oven to 350°. Place potatoes in a medium pot with water to cover; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until tender. Drain. 2. Add milk to the potatoes and beat at high speed with an electric mixer until smooth. 3. Add yogurt, salt, and green onions to potato mixture, stirring well. Spoon mixture into a 1-quart baking dish and top with cheese. Bake for 15 minutes or until cheese melts.

Nutrition Facts


Component Amount

Calories 109 Calories from Fat 18 Total Fat 2 g Saturated Fat 1 g Trans-Fat 0 g Cholesterol 6 mg Sodium 176 mg Total Carbohydrate 19 g Dietary Fiber 1.4 g Sugars 3 g Protein 5.2 g



HEALTHIER STUFFING


Butter, light 1 Tbsp. Stuffing bread 14 oz. Onion, chopped ½ cup Celery, diced ½ cup Carrots, diced ½ cup Mushroom, diced ½ cup Garlic 2-3 cloves Chicken broth, low-sodium 2-2½ cups Poultry seasoning to taste 1-2 tsp. Pepper to taste 1 tsp. Cooking spray To coat Instructions

1. Preheat oven to 350°. 2. Heat a large sauté pan. Once heated, add butter and spray with cooking spray and sauté carrots. Add celery, onion, garlic, and mushroom and continue cooking until vegetables are tender. Remove from heat and transfer to bowl to cool slightly. 3. In a large bowl, add bread stuffing and vegetables. Toss together with pepper and poultry seasoning. Add chicken broth and mix until moist. 4. Spray casserole dish with cooking spray and add stuffing mix. Cover with foil and bake 20-25 minutes. Uncover and cook an additional 10 minutes, or until slightly crispy on top.

Nutrition Facts

Serving Size: ½ Cup Number of Servings: 16

Component Amount

Calories 109 Calories from Fat 14 Total Fat 1.5 g Saturated Fat 0.5 g Trans-Fat 0 g Cholesterol 2 mg Sodium 409 mg Total Carbohydrate 20.3 g Dietary Fiber 1.1 g Sugars 2.7 g Protein 2.3 g



SAUSAGE CORN DRESSING


Flour, all-purpose 1 cup Cornmeal 1 cup Sugar ¼ cup Baking powder 3 tsp. Salt 1 tsp. Buttermilk, low-fat 1 cup Applesauce, unsweetened ¼ cup Egg whites 2 Dressing: Turkey Italian sausage links, casings removed Celery, chopped Onion, medium, chopped Sweet red pepper, medium, chopped Tart apples, medium, chopped Chestnuts, roasted, chopped Parsley, fresh, minced Garlic cloves, minced Dried thyme Pepper Chicken broth, reduced-sodium Egg white

1 pound 4 ribs 1 1 2 1 cup 3 Tbsp. 2 cloves ½ tsp. ½ tsp. 1 cup 1

Instructions

1. For cornbread, combine the first five ingredients in a large bowl. Combine buttermilk, applesauce, and egg whites; stir into the dry ingredients. Pour into an 8-inch square baking dish coated with cooking spray. Bake at 400° for 20-25 minutes or until toothpick inserted comes out clean. Cool on a wire rack. 2. In a large nonstick skillet, cook the sausage, celery, onion, and red pepper over medium heat until meat is no longer pink; drain. Transfer to a large bowl. Crumble cornbread over mixture. Add apples, chestnuts, parsley, garlic, thyme, and pepper. Stir in broth and egg whites. 3. Transfer to a 9x13-inch baking dish coated with cooking spray. Cover and bake at 325° for 40 minutes. Uncover and bake 10 minutes longer.

Nutrition Facts

Serving Size: 1/16 recipe Number of Servings: 16

Component Amount

Calories 176 Calories from Fat 28 Total Fat 3.1 g Saturated Fat 1.1 g Trans-Fat 0 g Cholesterol 9 mg Sodium 450 mg Total Carbohydrate 28 g Dietary Fiber 2.2 g Sugars 8.2 g Protein 8.1 g



COLLARD GREEN & BLACK-EYED PEA SOUP


Olive oil, extra-virgin 1 Tbsp. Onion, large, diced 1 Carrot, sliced 1 Celery 1 stalk Garlic 5 (4 sliced, 1 whole) Thyme, fresh 1 sprig Crushed red pepper ½ tsp. or to taste Chicken broth, reduced-sodium 4 cups Tomatoes, diced 1 15-oz. can Collard greens or kale, chopped, stems

removed 5 cups

Black-eyed peas, rinsed 1 15-oz. can Baguette, whole grain 6 slices (½ inch each) Gruyere or Swiss cheese 6 Tbsp. Bacon, cooked 2 slices Instructions

1. Heat oil in a Dutch oven over medium heat. Add onion, carrot and celery; cook, stirring, until just tender, 5 to 7 minutes. Add sliced garlic, thyme and crushed red pepper; cook, stirring, until fragrant, about 15 seconds. Increase heat to high and add broth, tomatoes with juice. Bring to a boil, scraping up any browned bits. Stir in collard greens or kale; reduce heat to maintain a simmer and cook, stirring occasionally, until greens are tender, 5 to 10 minutes. Discard thyme sprig. Stir in black-eyed peas; remove from the heat; cover. 2. Position rack in upper third of oven; preheat broiler. 3. Place baguette slices on a baking sheet and broil until lightly toasted, 2 to 4 minutes. Rub each bread slice with the remaining garlic clove. (Discard garlic.) Turn the slices over and top with cheese. Broil until the cheese is melted, 1 to 3 minutes. Serve the soup topped with the cheese toasts and bacon.

Nutrition Facts

Serving Size: 1⅓ cup Number of Servings: 6

Component Amount

Calories 192 Calories from Fat 54 Total Fat 6 g Saturated Fat 2 g Trans-Fat 0 g Cholesterol 23 mg Sodium 518 mg Total Carbohydrate 23 g Dietary Fiber 5 g Sugars 18 g Protein 12 g



LOWER-CALORIE PUMPKIN PIE


Egg Egg whites Solid-pack pumpkin Sugar substitute

1 2 1 can Equivalent to ¾ cup of sugar

Reduced-fat biscuit/baking mix ½ cup Vanilla extract 1 tsp. Ground cinnamon 1 tsp. Ground ginger ½ tsp. Ground cloves ¼ tsp. Evaporated milk, fat-free 1 12-oz. can Whipped topping, reduced-fat 1 cup Instructions

1. In a large bowl, combine the eggs, egg whites, pumpkin, sugar substitute, biscuit mix, vanilla, and spices until smooth. Gradually stir in evaporated milk. 2. Pour into a 9-inch pie plate coated with cooking spray. Bake at 350° for 35-40 minutes or until knife inserted comes out clean. 3. Cool on a wire rack. Dollop with whipped topping before serving.

Nutrition Facts

Serving Size: 1 slice Number of Servings: 8

Component Amount

Calories 195 Calories from Fat 23 Total Fat 2.6 g Saturated Fat 1.4 g Trans-Fat 0 Cholesterol 28 mg Sodium 152 mg Total Carbohydrate 36.5 g Dietary Fiber 1.7 g Sugars 19 g Protein 6.8 g



VEGETABLE OIL PIE CRUST


Flour, all-purpose, unbleached 1½ cup Salt ¾ tsp. Sugar 1 tsp. Baking powder ¼ tsp. Vegetable oil ⅓ cup Water or milk 3-4 Tbsp. Instructions

1. Whisk together the flour, salt, sugar and baking powder. This can be done right in the pie pan, if you like. 2. Whisk together the oil and water. 3. Pour over the dry ingredients. Stir with a fork until the dough is evenly moistened. 4. Pat the dough across the bottom of the pie pan and up the sides. A flat-bottomed measuring cup can help you make the bottom even. 5. Press the dough up the sides of the pan with your fingers and flute the top. 6. Fill and bake.

Nutrition Facts

Serving Size: ⅛ of 9-inch round pie Number of Servings: 8

Component Amount

Calories 144 Calories from Fat 67 Total Fat 9 g Saturated Fat 0.6 g Trans-Fat 0 g Cholesterol 0.2 mg Sodium 133 mg Total Carbohydrate 13 g Dietary Fiber 1 g Sugars 12 g Protein 2 g



LIGHT CINNAMON WHIPPED CREAM TOPPING


Light whipping cream, liquid 8 oz. Powdered sugar ½ cup Whipped topping, fat-free 2 cups Ground cinnamon 1 tsp. Instructions

1. Add chilled liquid whipping cream to cold, small, mixing bowl and beat on medium-high until nicely thickened. 2. Add powdered sugar, fat-free whipped topping and cinnamon and fold together by hand, using a spoon or spatula. 3. Keep chilled in covered container until ready to serve.

Nutrition Facts

Serving Size: 2 Tbsp. Number of Servings: 32

Component Amount

Calories 36 Calories from Fat 23 Total Fat 2.5 g Saturated Fat 1.6 g Trans-Fat 0 Cholesterol 9 mg Sodium 3 mg Total Carbohydrate 3 g Dietary Fiber 0.1 g Sugars 2.8 g Protein 0.3 g



BAKED CHOCOLATE MOUSSE


Water ½ cup Dutch process cocoa ⅓ cup Espresso granules 1 tsp. Bittersweet chocolate, finely chopped 4 oz. Unsweetened chocolate, finely chopped 1 oz. Brandy 1 Tbsp. Vanilla extract ½ tsp. Eggs, large 2 Egg Whites, large 2 Sugar ⅓ cup Salt Dash Whipped topping, reduced-calorie 1½ cups Instructions

1. Preheat oven to 350°. 2. Bring ½ cup water to a boil in a small saucepan. Add cocoa and espresso, stirring until smooth. Remove pan from heat. Add chocolates; gently stir until mixture is smooth. Stir in brandy and vanilla. Pour chocolate mixture into a large bowl. Let stand 10 minutes; stir occasionally. 3. Combine eggs, egg whites, sugar, and salt in the top of a double boiler, stirring with a whisk. Cook over simmering water until a thermometer reaches 115° (about 2 minutes), stirring constantly with a whisk. Place egg mixture in a medium bowl; beat with a mixer at high speed until ribbony, soft peaks form (about 5 minutes). 4. Gently stir one-third of egg mixture into chocolate mixture; gently fold in remaining egg mixture. Gently fold in whipped topping. Spoon batter into an 8-inch springform pan coated with baking spray, spreading evenly. Bake at 350° for 27 minutes or until almost set (center will not be firm but will set as it chills). Cool to room temperature on a wire rack. Cover and chill at least 8 hours or overnight. MAY USE WHIPPED CREAM: If you substitute an equal amount of whipped cream for the whipped topping, you'll add 62 calories, 6.7g fat, and 4.2g sat fat to each serving. You will also need to bake the mousse about 5 minutes longer.

Nutrition Facts

Serving Size: ⅛ of an 8-inch pie Number of Servings: 8

Component Amount

Calories 151 Calories from Fat 84 Total Fat 9.3 g Saturated Fat 5.1 g Monounsaturated Fat 2.1g Cholesterol 36 mg Sodium 49 mg Total Carbohydrate 17.5 g Dietary Fiber 1.8 g Sugars 15.7 g Protein 3.5 g



LOW-FAT GINGERBREAD COOKIES


Unsalted butter, softened 2 Tbsp. Brown sugar, firmly packed ¾ cup Applesauce, unsweetened ½ cup Egg 1 Dark molasses ⅓ cup Flour, all-purpose 3 cups, plus more for dusting Baking soda 1 tsp. Ground ginger 2 tsp. Ground cinnamon 1 tsp. Allspice ½ tsp. Ground cloves ¼ tsp. For the Icing: Egg whites 1½ Tbsp. Lemon juice ¼ tsp. Powdered sugar 1 cup Cream of tartar pinch

Instructions

For the cookies: 1. In a large mixing bowl, beat the butter, sugar and

applesauce until smooth. Add the egg and molasses, mix well.

2. In another bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well.

3. Divide the dough into 2 flat balls; cover with plastic wrap and chill in the refrigerator for at least 2 hours.

4. Preheat oven to 350°. Generously dust the surface of your work area with flour before rolling out the dough. Work with one ball of dough at a time, and keep the rest refrigerated while you do so.

5. Roll the dough out to ¼- or ⅛-inch thickness, sprinkle a little flour on top of dough if it’s a little sticky. Cut the gingerbread with a cookie cutter.

6. Place cookies 1-2 inches apart on a silpat-lined baking sheet. Bake 10-12 minutes.

For the icing: 7. Mix the egg whites with lemon juice. Combine with

powdered sugar, mixing well. If the icing is too thin, add more powdered sugar. If it is too thick, add a drop of lemon juice. Add to a piping bag to decorate cookies after they are cooled.

Nutrition Facts

Serving Size: 1 cookie (with icing) Number of Servings: Approx. 48 (depending on size of cookie cutter)

Component Amount

Calories 64

Calories from Fat 5 Total Fat 0.7 g Saturated Fat 0.4 g

Trans-Fat 0 g Cholesterol 5.6 mg Sodium 30.4 mg Total Carbohydrate 13.6 g

Dietary Fiber 0.3 g Sugars 7.4 g Protein 0.1 g



PUMPKIN PUDDING PIE


Refrigerated pie crust ½ crust Pumpkin, solid pack 1 15-oz. can Brown sugar, packed 1 cup Light corn syrup 1 cup Quick oats ⅔ cup Pecans, chopped ½ cup Butter, melted 1 Tbsp. Vanilla extract 1 tsp. Salt ¼ tsp. Eggs, large, beaten 2 Egg whites, large, beaten 2 Cooking spray Instructions

1. Preheat oven to 350°. 2. Spray pie pan with cooking spray. 3. Roll dough slightly larger than pie pan on waxed paper, then place in pie pan. Use your thumb to press edges around pan. 4. Mix all other ingredients by hand and pour into crust. 5. Place in oven and IMMEDIATELY reduce heat to 325°. 6. Cook for 50 minutes (check at 45 minutes in case oven is hot).

Nutrition Facts

Serving Size: 1 slice (⅟12 of pie) Number of Servings: 12

Component Amount

Calories 266 Calories from Fat 71 Total Fat 7.9 g Saturated Fat 2.1 g Trans-Fat 0 Cholesterol 33.6 mg Sodium 128 mg Total Carbohydrate 49 g Dietary Fiber 1.1 g Sugars 40 g Protein 3 g



PEPPERMINT MERINGUE COOKIES


Egg whites 4 Cream of tartar ¼ tsp. Salt ¼ tsp. Sugar 1 cup Peppermint candy canes, crushed 4 Instructions

1. Preheat oven to 225°. 2. Beat egg whites until foamy. Add salt and cream of tartar. Beat until soft peaks form. Gradually add sugar and beat until stiff peaks form. 3. Drop by teaspoonfuls onto a foil-lined baking sheet. Sprinkle with crushed candy canes. 4. Bake for 1½ hours. Then turn off oven, crack the door and leave pan in oven for one more hour until cool. 5. Store in airtight container.

Nutrition Facts

Serving Size: 1 cookie Number of Servings: 60

Component Amount

Calories 18 Calories from Fat 0 Total Fat 0 g Saturated Fat 0 g Trans-Fat 0 g Cholesterol 0 mg Sodium 0 mg Total Carbohydrate 4 g Dietary Fiber 0 g Sugars 4 g Protein 0.2 g



PUMPKIN PUDDING


Canned pumpkin 1 16-oz. can Evaporated skim milk 1 12-oz. can Vanilla pudding, instant, sugar-free, fat-free 1 box Pumpkin pie spice 2 tsp. Instructions

1. Whisk together the evaporated milk and vanilla pudding mix. Add canned pumpkin and spice. Refrigerate for 15 minutes. 2. Can be sprinkled with crumbled graham crackers and served with low-fat whipped topping.

Nutrition Facts

Serving Size: ⅙ recipe Number of Servings: 6

Component Amount

Calories 102 Calories from Fat 1 Total Fat 0.1 g Saturated Fat 0.1 g Trans-Fat 0 g Cholesterol 0.1 mg Sodium 273 mg Total Carbohydrate 18.7 g Dietary Fiber 4.8 g Sugars 16 g Protein 1.3 g



APPLE CRANBERRY CRUMBLE


Gala apples, peeled, sliced 3 cups (about 4 apples) Cranberries, fresh 1 cup Flour or cornstarch 1 Tbsp. Cinnamon ½ tsp. Agave ⅔ cup Cooking spray To coat For the Topping: Cooking oats ¾ cup Light brown sugar, packed ¼ cup Flour, all-purpose 1 Tbsp. Light butter, without salt, melted 3 Tbsp. Walnuts or pecans, chopped ¼ cup Salt (optional) ½ tsp. Instructions

1. Preheat oven to 325°. 2. Lightly spray a 9-inch square baking dish with cooking spray. In a bowl, combine apples and cranberries with the rest of the filling ingredients. Pour into baking dish and even out with a spoon. 3. In another bowl, combine the topping ingredients; sprinkle over apple/cranberry mixture. 4. Bake uncovered for 55-60 minutes or until browned and bubbly. 5. Serve warm.

Nutrition Facts


Component Amount

Calories 171 Calories from Fat 53 Total Fat 5.9 g Saturated Fat 2.1 g Trans-Fat 0 g Cholesterol 5.6 mg Sodium 151 mg Total Carbohydrate 28 g Dietary Fiber 2.3 g Sugars 18 g Protein 2 g



SUGAR COOKIES


Margarine, heart-healthy 1 cup Sugar 1½ cups Egg substitute ½ cup Vanilla extract 1 tsp. Lemon extract 1 tsp. Flour, all-purpose 2 cups Baking powder 1 tsp. Salt pinch Instructions

1. In a large bowl, cream together butter and sugar until fluffy. Beat in egg substitute a little at a time, then stir in the vanilla and lemon extracts. Combine the flour, baking powder and salt; gradually blend into the creamed mixture to form a soft dough. Cover or wrap dough and refrigerate overnight. 2. Preheat oven to 400°. On a floured surface, roll the dough out ¼-inch thick. Cut into desired shapes using cookie cutters. Place cookies 2 inches apart on ungreased cookie sheets. 3. Bake for 10 minutes in oven, or until lightly browned. Cool on wire racks.

Nutrition Facts Serving Size: 1 cookie Number of Servings: 48 servings

Component Amount

Calories 60 Calories from Fat 16 Total Fat 1.8 g Saturated Fat 0.5 g Trans-Fat 0 g Cholesterol 0 mg Sodium 46 mg Total Carbohydrate 10.4 g Dietary Fiber 0.1 g Sugars 6.3 g Protein 0.8 g



CROCKPOT APPLESAUCE


Apples, medium 8 Lemon peel 1 strip (use vegetable peeler) Lemon juice, fresh 1 tsp. Cinnamon stick, 3-inch” 1 Brown sugar, unpacked 5 tsp. Instructions

1. Peel, core, and slice the apples. 2. Place them in the crock pot. 3. Add cinnamon stick, lemon peel, and brown sugar. 4. Set crockpot to low and cook for 6 hours. Stir apples occasionally. Apples will slowly become a delicious applesauce. Remove the cinnamon stick and use an immersion blender to blend until smooth or if you prefer a chunky sauce, leave the sauce intact.

Nutrition Facts Serving Size: ¼ cup Number of Servings: 12

Component Amount

Calories 65.9 Calories from Fat 10.8 Total Fat 0.2 g Saturated Fat 0 g Trans-Fat 0 g Cholesterol 0 mg Sodium 0.6 mg Total Carbohydrate 17.5 g Dietary Fiber 2.8 g Sugars 14.7 g Protein 0.2 g



CRANBERRY SAUCE


Cranberries, fresh 1 12-oz. package Sucralose sweetener 1 cup Water 2 cups Instructions

1. Mix sweetener and water in a small sauce pan. Bring to a boil. 2. Add cranberries and boil gently for 10 minutes. Cool to serve.

Nutrition Facts

Serving Size: ⅛ recipe Number of Servings: 8

Component Amount

Calories 30 Calories from Fat 0.9 Total Fat 0.1 g Saturated Fat 0 g Trans-Fat 0 g Cholesterol 0 g Sodium 1 mg Total Carbohydrate 7.9 g Dietary Fiber 2 g Sugars 4 g Protein 0.2 g



SWEET POTATO CASSEROLE


Sweet potatoes, peeled 2 pounds (about 5 medium) Golden raisins ½ cup Agave 1 tsp. Ground cinnamon ¼ tsp. Nutmeg Pinch Allspice Pinch Pineapple, drained, unsweetened, crushed 1 8-oz. can Pecans, chopped 2 Tbsp. Mini marshmallows 1 cup Instructions

1. Cut sweet potatoes into large chunks, boil potatoes in a large pot covered with water until potatoes are soft if pierced with a fork. Drain and return to the pot. 2. Preheat oven to 400°. 3. Mash the sweet potatoes and add in raisins, agave, spices and pineapple. 4. Lightly spray a pie dish, casserole dish or even individual ramekins with oil and spoon in sweet potatoes. Sprinkle with pecans and marshmallows. Bake for 15 minutes.

Nutrition Facts Serving Size: ⅟10 casserole Number of Servings: 10

Component Amount

Calories 135 Calories from Fat 10.8 Total Fat 1.2 g Saturated Fat 0.1 g Trans-Fat 0 g Cholesterol 0 mg Sodium 30 mg Total Carbohydrate 31 g Dietary Fiber 3 g Sugars 17 g Protein 1.9 g



HEALTHIER EGGNOG


Egg substitute, fat free ½ cup Skim milk 2 cups Creamer, fat-free ½ cup Sugar substitute 2 Tbsp. Vanilla 1 tsp. Nutmeg, cinnamon, or pumpkin spice ½ tsp. Alcoholic version: Rum, brandy or bourbon 2 Tbsp. (or to taste) Instructions

1. Pour ingredients into a container, mixing until thickened. 2. Cover eggnog and allow to chill for at least 2 hours. Serving Ideas: Top each glass of eggnog with a sprinkle of cinnamon or nutmeg on top or add a dollop of low-fat whipped topping.

Nutrition Facts Serving Size: ⅓ of eggnog Number of Servings: 3

Component Amount

Calories 153 Calories from Fat 9 g Total Fat 1 g Saturated Fat 0.5 g Trans-Fat 0 g Cholesterol 5.3 mg Sodium 206 mg Total Carbohydrate 19 g Dietary Fiber 0.2 g Sugars 16.6 g Protein 11 g



THE SNOWMAN

Once there was a snowman Stood outside the door

Thought he’d like to come inside And run around the floor;

Thought he’d like to warm himself

By the firelight red; Thought he’d like to climb up

On that big white bed.

So he called the North Wind, “Help me now I say.

I’m completely frozen, Standing here all day.”

So the North Wind came along

And blew him in the door, And now there’s nothing left of him

But a puddle on the floor! -anonymous



FALLING SNOW

See the pretty snowflakes Falling from the sky;

On the walls and housetops Soft and thick they lie.

On the window ledges, On the branches bare;

Now how fast they gather, Filling all the air.

Look into the garden,

Where the grass was green; Covered by the snowflakes,

Not a blade seen.

Now the bare black bushes All look soft and white,

Every twig is laden, What a pretty sight!

-anonymous

healthy holidays 2020 - afspa · regular cheese low-fat cheese mayonnaise low-fat or fat-free...

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