Subsitute Fat in Recipes. Make Healthy Holiday Choices. Food Density and Your Diet

Size: px

Start display at page:

Download "Subsitute Fat in Recipes. Make Healthy Holiday Choices. Food Density and Your Diet"

Noel Sherman
5 years ago
Views:

1 Subsitute Fat in Recipes Butter, eggs, oils and fats can add flavor to your favorite recipes, but also many calories. They act as a barrier so flour does not absorb as much water to give your dishes a moist, tender feel. There are many ways to reduce the fat without sacrificing taste; the trick is to replace fats with foods that add creaminess without cholesterol. Here is how: Make Healthy Holiday Choices Holidays bring to mind thoughts of family, friends, fun and food. However, each year, millions of Americans struggle to maintain their waistlines during the holidays while surrounded by tempting holiday treats. The holiday season brings party food, cookies, eggnog and other holiday treats that are often high-calorie, though tasty, choices. Consider the following tips to enjoy your holiday parties without overindulging: Eat a healthy snack before heading to a party in order to avoid grazing on party food to satisfy your hunger. Make socializing your focus. Conversation will keep you occupied and away from the food table. Abstain from or limit your drinking. Alcohol increases hunger and lowers your willpower. Instead of 1 cup butter for baking, use ⅓ cup applesauce or fruit juice and ⅔ cup butter. Applesauce will change the flavor of your dish the least and works well in cakes, cookies and muffins. Instead of 1 cup crème fraiche, use 1 cup yogurt cheese made of low-fat or fat-free yogurt. Nonfat yogurt makes baked goods moist. To reduce the liquid, drain first and then place in muffins, cakes, cookies and brownies. Instead of 1 cup heavy cream, use 2 tsp. cornstarch whisked into 1 cup fat-free milk or use evaporated skim milk. Evaporated milk has a quarter of the calories of heavy cream and only a smidgen of fat. Food Density and Your Diet You sit down to dinner and devour a large meal. But a couple of hours later, you are hungry again. Why do you feel full longer after eating some foods than others? Protein, fiber and water help signal that your body is full faster than other nutrients, so it is important to include them as a regular part of your diet. Consuming these nutrients will help you avoid overeating, and they are healthy for the body.

2 Have healthy snacks on hand at all times. Put healthy snacks like baby carrots, a handful of almonds or sliced apples in preportioned baggies and carry them with you to avoid going through the drive-thru in hunger desperation.

3 Get your fill of fiber. Eating 25 to 30 grams of fiber per day promotes healthy bowel functions and may lower your risk for heart disease and cancer.

4 Avoid foods with trans fat. Three grams of trans fat per day doubles your risk of heart disease, so try to avoid foods containing this unhealthy form of fat when possible.

5 Eating an apple a day can keep the doctor away. Apples contain nutrients and vitamins that may actually work to prevent disease.

RECIPES OF THE MONTH Spicy Curry Turkey Soup Pumpkin Cheese Pie Ingredients Directions 1 Tbsp. olive oil 1 Tbsp. butter 1 cup onion (diced) 1 cup celery (diced) ¼ tsp. salt ⅛ tsp. pepper 2 Tbsp.

6 RECIPES OF THE MONTH Spicy Curry Turkey Soup Pumpkin Cheese Pie Ingredients Directions 1 Tbsp. olive oil 1 Tbsp. butter 1 cup onion (diced) 1 cup celery (diced) ¼ tsp. salt ⅛ tsp. pepper 2 Tbsp. flour ¾ Tbsp. curry powder ¼ tsp. cinnamon 4 cups low-sodium chicken broth 2 cups carrots (chopped) 2 cups spinach (chopped) 3 small red potatoes (diced) 3 cups cooked turkey (skin removed, diced) Cranberry sauce (optional) 1. Heat the olive oil and butter in a large pot over medium heat. Add the onion and celery and cook for about 7 minutes, stirring occasionally. 2. Stir in flour, curry powder and cinnamon, and cook for 2 to 3 minutes, stirring constantly. 3. Pour in chicken broth and scrape up any brown bits at the bottom of the pan. 4. Bring to a simmer. Then add carrots, spinach, potatoes and turkey. 5. Bring to a boil. Then reduce the heat to low. 6. Simmer (covered) for about 30 minutes, stirring occasionally. 7. Serve in bowls and garnish with a spoonful of cranberry sauce. Ingredients Directions 8 ounces reduced-fat cream cheese 8 ounces nonfat cream cheese 2 large eggs 4 egg whites 1 ¼ cups sugar 1 29-ounce can pumpkin 1 tsp. ginger 1 Tbsp. cinnamon 2 9-inch graham cracker pie crusts 1. Heat oven to 350 F. 2. Place the cream cheese, eggs and sugar in a large mixing bowl. Mix at medium speed until creamed. Add the remaining ingredients and mix at medium speed until ingredients are well mixed. 3. Spoon the mixture evenly in each pie crust and place both in the oven for approximately 50 minutes until pies look firm in the middle. Serving size 1 slice. Each serving provides 280 calories, 10 g total fat, 3 g saturated fat, 7 g protein, 360 mg sodium, 42 g carbohydrates, 2 g dietary fiber and 30 g total sugars. Serving size 1 cup. Each serving provides 280 calories, 9 g total fat, 3 g saturated fat, 26 g protein, 339 mg sodium, 26 g carbohydrates, 4 g dietary fiber and 5 g total sugars. Source: USDA

Breakfast Sandwich Maker. Recipes

Breakfast Sandwich Maker. Recipes Breakfast Sandwich Maker Recipes 4 Contents Ham & Swiss Breakfast Bagel...3 Pancake Breakfast Sandwich...4 On-the-Go Breakfast Taco...5 Avocado Toast With Egg...6 Garden Egg-White Sandwich...7 English