FOOD. that fits YOUR LIFE. healthy holiday recipe ideas & wellness tips

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1 FOOD that fits YOUR LIFE healthy holiday recipe ideas & wellness tips

2 You don t have to cook fancy or complicated just good food and fresh ingredients. Roast Turkey with Cranberry Orange Glaze A traditional holiday turkey glazed with a blend of maple, orange and cranberry. (Serves 12) Family, friends and food they re part of what makes the holidays such a special time of year. If you re cooking this holiday season, our Healthy Home for the Holidays Make it a healthy holiday! recipes can help. These holiday classics are made with wholesome ingredients and simple cooking techniques. They re festive and delicious but lower in fat and calories than traditional recipes. If you want to start a new tradition for friends and family, just give one of our Healthy Home recipes a try. Orange Marmalade Frozen Cranberry Juice Concentrate, Thawed Maple Syrup Balsamic Vinegar* Salt Butterball Frozen Whole Turkey ¾ Cup ¾ Cup 3 Tablespoons 1½ Tablespoons ½ Teaspoon 1, 14 pound 1. Preheat oven to 325ºF. Combine marmalade, cranberry juice concentrate, maple syrup, vinegar and salt in small heavy saucepan. Bring to boil on medium heat, stirring frequently. Reduce heat to low and cook uncovered for minutes, or until glaze is reduced to about 1 cup. 2. Remove neck and giblets from body and neck cavities of turkey. Drain juices from turkey and pat dry turkey with paper towels. Turn wings back to hold neck skin against back of turkey. 3. Place turkey, breast side up, on a flat roasting rack in a shallow pan. Brush turkey lightly with vegetable oil or cooking spray. Roast turkey for 2 hours. Cover drumsticks and breast loosely with foil to prevent overcooking of breast. 4. Continue roasting turkey for another 45 minutes. Remove foil and brush generously with glaze. Return foil loosely to turkey and cook for another 45 minutes or until meat thermometer reaches 180ºF when inserted into the deepest part of the thigh. 5. Brush with remaining glaze. Let turkey stand for 15 minutes before carving. *Red or white wine vinegars can be used as a substitute Calories: 275 Fat: 10g Sodium: 325mg

3 Lighter Green Bean Casserole A lower calorie holiday favorite baked to perfection. (Serves 6) Apple Cranberry Pecan Stuffing Tender stuffing with a mix of holiday fruit and nuts. (Serves 8) Apple Juice Butter or Margarine Apple, Chopped Cranberries Stove Top Stuffing Mix for Chicken Planters Pecan Pieces, Toasted 1½ Cups 1 Small ½ Cup 1, 6oz Package 1. Bring juice and butter to boil in medium saucepan on high heat. Stir in apples, cranberries and stuffing mix: cover. 2. Remove from heat and let stand for 5 minutes. 3. Stir in nuts. Calories: 190 Fat: 9g Sodium: 350mg Campbell s Cream of Mushroom Soup, Healthy Request, Condensed Milk, 2% Fat Onion Powder Ground Black Pepper Reduced-Sodium Soy Sauce Cut Fresh Green Beans, cooked and drained French s French Fried Onions, Crushed 1,10 ¾oz Can 1 Teaspoon 1 8 Teaspoon 1 Teaspoon 1 Pound 1. Stir the soup, milk, onion powder, black pepper, soy sauce and green beans in a 1½-quart casserole. 2. Bake at 350ºF for 25 minutes or until the mixture is hot and bubbling. Stir the bean mixture. Top with the onions. 3. Bake for 5 minutes or until the onions are golden brown. Calories: 65 Fat: 2g Sodium: 235mg

4 Cooking Healthy for the Holidays The holidays are a time for family favorites and recipes passed down through the generations. But holiday meals can weigh you down with lots of fat and calories. To lighten-up your Eating Healthy for the Holidays The holidays can be one of the hardest times of the year to eat healthy. If you re trying to eat lighter this holiday season, try one of the following tips to see what works for you. holiday recipes keep these simple tips Try to eat a healthy breakfast and lunch before your big holiday meal, in mind. you ll be less hungry and less likely to overeat. Try drinking water, or Try replacing cream with regular or low fat milk; use healthy oils like olive or canola oil for simmering and sautéing seltzer with a splash of fruit juice or a diet beverage in place of high calorie holiday drinks. You can cut hundreds of calories before you even sit down for your holiday meal. instead of butter; top chicken or turkey Also, if there are several desserts at the table, try a tasting plate with fruit chutneys or glazes; and use with a little of each instead of full size portions. Little changes leaner meats and lots of vegetables. can really add up to a healthier holiday. If you love the flavor of cream, butter or cheese and don t want to give it up, try going half and half replacing half of the ingredient with a reduced fat alternative.

5 Skinny Mashed Potatoes Creamy mashed potatoes with less fat and lots of flavor. (Serves 6) Swanson Natural Goodness Chicken Broth Potatoes, Cut Into 1 Inch Pieces Ground Black Pepper 3½ Cups 5 Large Dash 1. Heat the broth and potatoes in a 4-quart saucepan over medium-high heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes or until the potatoes are tender. Drain the potatoes well in a colander, reserving the broth. 2. Mash the potatoes with 1¼ cups broth and black pepper. Add additional broth, if needed until the potatoes are the desired consistency. Calories: 180 Fat: 0g Sodium: 330mg Fruity Acorn Squash Bake The flavors of fruit and nuts baked into a holiday favorite. (Serves 8) Acorn Squash, Halved Lengthwise, Seeded Butter or Margarine, Melted Pineapple Chunks, Drained, Finely Chopped Pear, Medium, Peeled, Cut into ½ Inch Pieces Dried Cranberries Planters Slivered Almonds, Toasted Honey Brown Sugar 2 Medium 1, 8oz Can 1 Medium ½ Cup 1 3 Cup 1 Tablespoon 1. Preheat oven to 375ºF. Cut a thin slice off the bottom of each squash half to keep it from rolling; discard slices. Remove and discard seeds. Place squash halves in foiled lined baking pan; brush insides lightly with butter or margarine. 2. Combine fruit and almonds in a medium bowl. Add honey and brown sugar; mix lightly. Spoon evenly into hollowed out squash halves. Brush filling with remaining butter or margarine. 3. Bake 1 hour until squash is tender. Cut each squash in half again to serve. Calories: 160 Fat: 5g Sodium: 25mg

6 Fruit Crisp Crispy baked fruit topped with the goodness of whole grain oats. (Serves 8) Filling Apples, Peaches or Pears, Peeled, Thinly Sliced Water Firmly Packed Brown Sugar All Purpose Flour Ground Cinnamon Toppings Quaker Oats (Quick or Old Fashioned) Firmly Packed Brown Sugar Margarine, Melted Ground Cinnamon Non-Fat Frozen Yogurt (Optional) 6 Cups ½ Teaspoon ¾ Cup 3 Tablespoons ¼ Teaspoon 1. Heat oven to 350ºF. Spray 8-inch square glass baking dish with cooking spray. 2. For filling, combine fruit and water in large bowl. Add sugar, flour and cinnamon; stir until fruit is evenly coated. Spoon into baking dish. 3. For topping, combine oats, brown sugar, oil and cinnamon in a medium bowl; mix well. Sprinkle evenly over fruit. 4. Bake 30 to 35 minutes or until fruit is tender. Serve with non-fat frozen yogurt if desired. Calories: 170 Fat: 4g Sodium: 40mg Healthy Holiday Wellness Ideas Cooking lighter is a great way to make your home healthier for the holidays. It s also a great time of year to start other healthy traditions. Try making your holiday more active by bundling up and going out for a walk while everyone s together. It s a great way to spend time reconnecting while getting some exercise. Try getting a jump on your New Year s resolutions. Start thinking about healthy changes you want to make in your life. Tell your friends and family your ideas and encourage them to join in. You ll be giving the most important holiday gift of all.

7 A healthier diet is just the beginning... Becoming a healthier you isn t just about what you eat. It s also about what you do. Regular activity is important for your overall health and fitness. It also helps control body weight by balancing the calories you eat or drink with the calories you use every day. Experts recommend that you: Try to be physically active for at least 30 minutes most days of the week. If you are trying to control or reduce your weight, increase either the amount of time that you are active or the intensity of your activity. About 60 minutes of exercise a day may be needed to prevent weight gain depending on how many calories you consume. There is a right number of calories for you each day. This number depends on your age, activity level, and whether you re trying to maintain or lose weight. Since everyone s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that s right for you! 2013 ARAMARK. All Rights Reserved.