Wednesday, November 3, 2010

Healthy Options for the Holidays

“Diabetes Forecast”, a magazine from The American Diabetes Association is a great resource for those interested in Thanksgiving traditions with a healthy emphasis. The holidays can be very stressful if any of the family members have medical problems such as diabetes. However, all of us could use information to live healthier. There are tasty recipes that are lower in fat, calories, and carbohydrates designed to help us. The following information is written by Robyn Webb, MS, LN for the November 2010 publication.

“Despite its historical trappings, Thanksgiving, for most of us, is a holiday about food and family (and, often, the watching of televised sports). While it’s also a day for home cooks to show their stuff, the expectations of the people doing the eating are what shapes the menu, which may be why that menu doesn’t change much year after year. So, how do you keep your family’s tradition going when you’re also trying to stay healthy? We’ve tinkered with some of the stalwarts of the Thanksgiving table, stripping out fat and carbs while keeping the customary flavors very much intact. Think of it as a much-needed makeover.”

Rustic Mashed Potatoes With Olive Oil and Garlic
2 lbs. peeled and halved russet potatoes
14 peeled, whole garlic cloves
1/4 cup olive oil
1/3 cup grated fresh Parmesan cheese
Kosher salt and fresh-ground black pepper to taste
10 servings
Serving size: 1/2 cup
Preparation time: 10 minutes
Cooking time: 50 minutes
1. Bring a large pot of salted water to a boil. Add the potatoes and garlic, and bring again to a boil. Lower the heat, cover, and simmer on low for about 25 to 35 minutes, or until the potatoes are very tender.
2. Drain the potatoes, saving 1/2 cup of the cooking liquid. Add the potatoes back to the pot. Place a dish towel over the pan, and replace the cover. Let the potatoes dry steam for 5 minutes.
3. Slowly add the cooking liquid to the potatoes, mashing well. Add the olive oil, and continue to mash the potatoes to the desired consistency. Add in the Parmesan cheese, salt, and pepper.
Nutrition Facts
Starch exchanges 1
Fat exchanges 1
Amount per Serving
Calories 125
Calories from Fat 55
Total Fat 6 g
Saturated Fat 1.3 g
Trans Fat 0 g
Cholesterol 5 mg
Sodium 30 mg (without added salt)
Total Carbohydrate 16 g
Dietary Fiber 1 g
Sugars 1 g
Protein 3 g

Mashed Sweet Potatoes With Pineapple and Spices
3 medium sweet potatoes (about 5 oz. each)
1 can (20 oz.) crushed pineapple in its own juice,
drained of juice except for 1/4 cup
1 Tbsp. melted butter
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1/2 tsp. ground ginger
1/4 tsp. ground cloves
Salt and fresh-ground black pepper to taste
8 servings
Serving size: 1/2 cup
Preparation time: 5 minutes
Cooking time: 65 minute
1. Preheat the oven to 400°F. Prick the surface of the sweet potatoes with a fork. Place the sweet potatoes directly on the oven rack with a foil-lined baking sheet placed on the rack directly below it. Roast the sweet potatoes for about 45 minutes or until fork tender.
2. Remove the sweet potatoes from the oven, and set aside until cool enough to handle. Scoop the flesh from the sweet potatoes, discarding the skin. Add the flesh to a large bowl. Add the remaining ingredients and mash well.
3. Place the sweet potato mixture into a 4-cup casserole dish, and bake at 400°F for 20 minutes or until bubbly and lightly browned.
Nutrition Facts
Starch exchanges 0.5
Fruit exchanges 0.5
Amount per Serving
Calories 80
Calories from Fat 15
Total Fat 1.5 g
Saturated Fat 0.9 g
Trans Fat 0 g
Cholesterol 5 mg
Sodium 25 mg (without added salt)
Total Carbohydrate 16 g
Dietary Fiber 2 g
Sugars 8 g