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  • 1.Healthy Cooking for the Holidays Jackie Carattini Family Living Educator UW-Extension Marathon Co.

2. Today we will discuss

  • Holiday menus
  • Adapting holiday recipes to be healthyholiday recipes
  • Holiday party strategies
  • Food Safety

3. But first.

  • What do Snowmen eat for breakfast?

4. Fact or Fiction?

  • Most people gain 5 pounds duringthe holidays.
  • Five pounds is the equivalent of 17,500 extra calories or about 290 calories for 60 days
  • What does this mean in food consumedeach day?
  • 2 Christmas cookies
  • 2 ounces of chocolate
  • less than 1 cup of eggnog

5. What is your traditional holiday menu? 6. Holiday menus choose wisely

  • 3 oz roast duck
  • cup stuffing
  • cup broccoli w/sauce
  • cup jellied cran sauce
  • 1 crescent roll
  • 1 slice pecan pie
  • Total calories=1205
  • Total fat=55 grams
  • 3 oz roast turkey
  • cup rice pilaf
  • cup broccoli
  • cup fresh cran relish
  • 1 fresh roll
  • 1 slice pumpkin pie
  • Total calories=730
  • Total fat=21 grams

7. Holiday menus

  • What makes a healthy dinner?
  • 3-4 oz meat choose lean meats: chicken, turkey, ham, fish (picture a deck of cards)
  • cup starchy food potato, rice, dressing (picture baseball)
  • 1-2 cups vegetables and fruits salad, steamed vegetables, fruit (picture 2 baseballs)
  • 1 grain small roll
  • dairy 8 oz milk, 1oz cheese

8. Holiday menu pitfalls

  • High fat meats, large portion sizes
    • 6 oz prime rib=56 gr fat4 oz turkey=9 gr fat
  • Gravies, sauces, butter
    • cup gravy mix=275 gr sodium
    • 2 T hollandaise=21 gr fat
    • 2 T butter=23 gr fat
  • Sweet breads and desserts
    • 1 slice pumpkin bread=170 cal
    • 1 slice apple pie=300 cal

9. Holiday menu pitfalls

  • Beverages
    • 12 oz soda=150 cal
    • 4 oz wine=90 cal
    • 1 cocktail (whiskey sour)=250 cal
  • Appetizers
    • Lil smokies (3)=130
    • Chips (1 oz) and dip (2T)=225
  • Hostesses
    • Have some more of this, it is a holiday!

10. If you are the hostess

    • Have limited, low fat appetizers
    • Offer a light holiday punch
    • Start off with a broth based soup
    • Offer a large, leafy salad with avinaigrette dressing
    • Main course

11. If you are the hostess

  • Serve water with the meal.
  • Serve dessert, but cut the portions small.
  • Offer seconds, but dont arm twist.

12. If you bring a dish to pass

  • Consider a large veggie tray
  • A large fresh fruit salad
  • Salsa and baked chips
  • Adapt your recipe to low fat

13. If athletes get athletes foot, what do astronauts get? 14. Adapting holiday recipes

  • Bacon
  • Ground beef
  • Butter for baking
  • Butter for browning
  • cheese
  • Turkey bacon read label
  • Ground turkey, round
  • Use the butter + applesauce, pureed frt
  • No-stick spray, broth, wine, water
  • Low fat cheese, smaller amounts of stronger flavored cheese

15. Adapting holiday recipes

  • Chicken
  • Chocolate, 1 0z baking
  • 1 cup choc. chips
  • Cream cheese
  • Cream soup
  • White chicken or turkey breast, skinned
  • 3 T. dry cocoa + 2 t. sugar + 1 T. oil
  • cup mini-chips
  • Low fat, no fat, cream cheese, Neufchatel cheese
  • Low fat cream soup made with low fat milk

16. Adapting holiday recipes

  • Eggs
  • Heavy cream
  • Milk
  • Mayonnaise
  • 2 egg whites=1 egg,
  • cup egg substitute
  • In soups and casseroles-evaporated skim milk, in baking light cream or half and half
  • Low fat or skim milk
  • Low fat or no fat mayo

17. Adapting holiday recipes

  • Pecans or walnuts-1 cup
  • Sour cream
  • Sugar
  • Vegetable oil
  • cup toasted nuts to bring out flavor
  • Low fat, no fat sour cream or yogurt
  • Consider using Splenda, or Stevia
  • In baking, use half oil and half applesauce; for dressing use small amount and more vinegar; for frying use cooking spray or baste in wine or water

18. Adapting holiday recipes - specifics

  • Mashed potatoes
  • Gravy
  • Cole slaw
  • Green bean casserole
  • Use skim milk, a little olive oil and garlic, or chicken broth, sweet potatoes
  • Try a gravy mix instead of the drippings
  • Make a vinegar dressing instead of a mayo one
  • Use reduced fat cr. soup and skim milk (save 14 gr of fat)

19. Adapting holiday recipes - specifics

  • Stuffing
  • Fruit salad
  • Cake
  • Pie
  • Bake outside of the turkey, or wild rice
  • mix a variety of colorful fruits-dont mask with pudding or wh. cream
  • Forget the frosting and dust with powdered sugar, or use fat free cool whip
  • Go crustless!

20. Lets Practice

  • Party Potatoes
  • 32 oz frozen hash browns
  • 1 pound velveeta
  • 2 sticks margarine
  • 2 cans cr. of chix soup
  • 1 cup osur cream
  • 2-3 c. crushed c. flakes
  • 6 T melted margarine
  • (Healthier )Party Potatoes

21. Lets Practice

  • Taco Dip
  • 2 pkgs. 8 oz cream cheese
  • 1 pkg. taco seasoning
  • 2 T. sour cream
  • head lettuce
  • 1-2 tomatoes
  • 1 pkg. shredded cheese
  • 1 sm. can black olives
  • Healthier Taco Dip

22. What do you get when you cross a snowman with a vampire? 23. Holiday party strategies

  • Never show up hungry.Have a light meal at home before the party.
  • When you arrive, dont head right for the buffet/appetizer table.Socialize first.
  • Limit alcohol, ask for a diet soda, fruit juice or sparkling water first.
  • Peruse the food table before making your choices.Limit yourself to one trip.
  • Choose fresh veggies and dip, fruit kabobs, crackers, pretzels.

24. Holiday party strategies

  • When taking a dish to pass be sure it is light and healthy your friends will love it.
  • Dont clean your plate too fast someone will try to refill it!
  • If you are dining out, be the first one to order. Say no to appetizers, dessert and extra cocktails.

25. Other ideas

  • Dont do a lot of holiday baking if you do, wrap it up and give it away as gifts.
  • If you do a lot of cooking assign a test taster.
  • Put small plates at the buffet.
  • Dont try to lose weight during the holidays holding your own as all you can hope for!

26. Other ideas

  • Increase your exercise routine.A 1 hour brisk walk=300 calories=a small piece of pumpkin pie.
  • Dont have candy dishes sitting out.

27. What did the gingerbread man put on his bed? 28. A Word About Food Safety

  • Clean, Separate, Cook, Chill
  • Keep hot foods hot (140) and cold foods cold (40)
  • Foods should not be left out more than 2 hours.

29. Your ideas and suggestions what works for you? Lets look at our favorites and adjust recipes. 30. Some Resources

  • Cooking ala Heart Cookbook : Delicious Heart Healthy Recipes to Reduce the Risk of Heart Disease and Stroke(Paperback)byet al Linda Hachfeld
  • Betty Crocker Healthy Heart Cookbook(Betty Crocker Books) (Hardcover)byBetty Crocker Editors ,Roger S. Blumenthal M.D. F.A.C.C.(Editor),Juli Hermanson M.P.H. R.D.(Editor)

31. Some Resources

  • The EatingWell for a Healthy Heart Cookbook: 150 Delicious Recipes for Joyful, Heart-Smart Eating(EatingWell Books) (Hardcover)byPhilip Ades(Author),The Editors of EatingWell Magazine