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Healthy Cooking for the Healthy Cooking for the HolidaysHolidaysJackie CarattiniJackie Carattini
Family Living EducatorFamily Living Educator
UW-Extension – Marathon Co.UW-Extension – Marathon Co.
Today we will discuss…Today we will discuss…
Holiday menusHoliday menus
Adapting holiday recipes to be healthy Adapting holiday recipes to be healthy holiday recipesholiday recipes
Holiday party strategiesHoliday party strategies
Food SafetyFood Safety
But first….But first….
What do Snowmen eat for breakfast?What do Snowmen eat for breakfast?
Fact or Fiction?Fact or Fiction?
Most people gain 5 pounds during Most people gain 5 pounds during the holidays.the holidays.
Five pounds is the equivalent of 17,500 extra Five pounds is the equivalent of 17,500 extra calories or about 290 calories for 60 dayscalories or about 290 calories for 60 days
What does this mean in food consumed What does this mean in food consumed each day?each day?2 Christmas cookies2 Christmas cookies2 ounces of chocolate2 ounces of chocolateless than 1 cup of eggnogless than 1 cup of eggnog
What is your traditional holiday What is your traditional holiday menu?menu?
Holiday menus – choose wiselyHoliday menus – choose wisely
3 ½ oz roast duck3 ½ oz roast duck ½ cup stuffing½ cup stuffing ½ cup broccoli w/sauce½ cup broccoli w/sauce ½ cup jellied cran sauce½ cup jellied cran sauce 1 crescent roll1 crescent roll 1 slice pecan pie1 slice pecan pie
Total calories=1205Total calories=1205
Total fat=55 gramsTotal fat=55 grams
3 ½ oz roast turkey3 ½ oz roast turkey ½ cup rice pilaf½ cup rice pilaf ½ cup broccoli½ cup broccoli ½ cup fresh cran relish½ cup fresh cran relish 1 fresh roll1 fresh roll 1 slice pumpkin pie1 slice pumpkin pie
Total calories=730Total calories=730
Total fat=21 gramsTotal fat=21 grams
Holiday menusHoliday menus
What makes a healthy dinner?What makes a healthy dinner? 3-4 oz meat – choose lean meats: chicken, 3-4 oz meat – choose lean meats: chicken,
turkey, ham, fish (picture a deck of cards)turkey, ham, fish (picture a deck of cards) ½ cup ‘starchy’ food – potato, rice, dressing ½ cup ‘starchy’ food – potato, rice, dressing
(picture ½ baseball)(picture ½ baseball) 1-2 cups vegetables and fruits – salad, steamed 1-2 cups vegetables and fruits – salad, steamed
vegetables, fruit (picture 2 baseballs)vegetables, fruit (picture 2 baseballs) 1 grain – small roll 1 grain – small roll dairy – 8 oz milk, 1oz cheesedairy – 8 oz milk, 1oz cheese
Holiday menu pitfallsHoliday menu pitfalls
High fat meats, large portion sizesHigh fat meats, large portion sizes6 oz prime rib=56 gr fat 4 oz turkey=9 gr fat6 oz prime rib=56 gr fat 4 oz turkey=9 gr fat
Gravies, sauces, butterGravies, sauces, butter¼ cup gravy mix=275 gr sodium¼ cup gravy mix=275 gr sodium2 T hollandaise=21 gr fat2 T hollandaise=21 gr fat2 T butter=23 gr fat2 T butter=23 gr fat
Sweet breads and dessertsSweet breads and desserts1 slice pumpkin bread=170 cal1 slice pumpkin bread=170 cal1 slice apple pie=300 cal1 slice apple pie=300 cal
Holiday menu pitfallsHoliday menu pitfalls
BeveragesBeverages12 oz soda=150 cal12 oz soda=150 cal4 oz wine=90 cal4 oz wine=90 cal1 cocktail (whiskey sour)=250 cal1 cocktail (whiskey sour)=250 cal
AppetizersAppetizersLil’ smokies (3)=130Lil’ smokies (3)=130Chips (1 oz) and dip (2T)=225Chips (1 oz) and dip (2T)=225
HostessesHostesses““Have some more of this, it is a holiday!”Have some more of this, it is a holiday!”
If you are the hostess…If you are the hostess…
Have limited, low fat appetizersHave limited, low fat appetizers Offer a light holiday punchOffer a light holiday punch Start off with a broth based soupStart off with a broth based soup Offer a large, leafy salad with a Offer a large, leafy salad with a
vinaigrette dressingvinaigrette dressing Main courseMain course
If you are the hostess…If you are the hostess…
Serve water with the meal.Serve water with the meal. Serve dessert, but cut the portions small.Serve dessert, but cut the portions small. Offer seconds, but don’t arm twist.Offer seconds, but don’t arm twist.
If you bring a dish to pass…If you bring a dish to pass…
Consider a large veggie trayConsider a large veggie tray A large fresh fruit saladA large fresh fruit salad Salsa and baked chipsSalsa and baked chips Adapt your recipe to low fatAdapt your recipe to low fat
If athletes get athletes foot, what do If athletes get athletes foot, what do astronauts get?astronauts get?
Adapting holiday recipesAdapting holiday recipes
BaconBacon Ground beefGround beef Butter for bakingButter for baking
Butter for browningButter for browning
cheesecheese
Turkey bacon – Turkey bacon – read labelread label
Ground turkey, round Ground turkey, round Use ½ the butter + Use ½ the butter +
applesauce, pureed frtapplesauce, pureed frt No-stick spray, broth, No-stick spray, broth,
wine, waterwine, water Low fat cheese, smaller Low fat cheese, smaller
amounts of stronger amounts of stronger flavored cheeseflavored cheese
Adapting holiday recipesAdapting holiday recipes
ChickenChicken
Chocolate, 1 0z bakingChocolate, 1 0z baking
1 cup choc. chips1 cup choc. chips Cream cheeseCream cheese
Cream soupCream soup
White chicken or turkey White chicken or turkey breast, skinnedbreast, skinned
3 T. dry cocoa + 2 t. 3 T. dry cocoa + 2 t. sugar + 1 T. oilsugar + 1 T. oil
½ cup mini-chips½ cup mini-chips Low fat, no fat, cream Low fat, no fat, cream
cheese, Neufchatel cheese, Neufchatel cheesecheese
Low fat cream soup Low fat cream soup made with low fat milkmade with low fat milk
Adapting holiday recipesAdapting holiday recipes
EggsEggs
Heavy creamHeavy cream
MilkMilk
MayonnaiseMayonnaise
2 egg whites=1 egg,2 egg whites=1 egg, ¼ cup egg substitute¼ cup egg substitute In soups and casseroles-In soups and casseroles-
evaporated skim milk, evaporated skim milk, in baking light cream or in baking light cream or half and halfhalf and half
Low fat or skim milkLow fat or skim milk Low fat or no fat mayoLow fat or no fat mayo
Adapting holiday recipesAdapting holiday recipes
Pecans or walnuts-1 cupPecans or walnuts-1 cup
Sour creamSour cream
SugarSugar Vegetable oilVegetable oil
½ cup toasted nuts to bring ½ cup toasted nuts to bring out flavorout flavor
Low fat, no fat sour cream Low fat, no fat sour cream or yogurtor yogurt
Consider using Splenda, or Consider using Splenda, or SteviaStevia
In baking, use half oil and In baking, use half oil and half applesauce; for dressing half applesauce; for dressing use small amount and more use small amount and more vinegar; for frying use vinegar; for frying use cooking spray or baste in cooking spray or baste in wine or waterwine or water
Adapting holiday recipes - specificsAdapting holiday recipes - specifics
Mashed potatoesMashed potatoes
GravyGravy
Cole slawCole slaw
Green bean casseroleGreen bean casserole
Use skim milk, a little olive Use skim milk, a little olive oil and garlic, or chicken oil and garlic, or chicken broth, sweet potatoesbroth, sweet potatoes
Try a gravy mix instead of Try a gravy mix instead of the drippingsthe drippings
Make a vinegar dressing Make a vinegar dressing instead of a mayo oneinstead of a mayo one
Use reduced fat cr. soup and Use reduced fat cr. soup and skim milk (save 14 gr of fat)skim milk (save 14 gr of fat)
Adapting holiday recipes - specificsAdapting holiday recipes - specifics
StuffingStuffing
Fruit saladFruit salad
CakeCake
PiePie
Bake outside of the Bake outside of the turkey, or wild riceturkey, or wild rice
mix a variety of colorful mix a variety of colorful fruits-don’t mask with fruits-don’t mask with pudding or wh. creampudding or wh. cream
Forget the frosting and Forget the frosting and dust with powdered dust with powdered sugar, or use fat free sugar, or use fat free cool whip cool whip
Go crustless!Go crustless!
Let’s Practice…Let’s Practice…
Party PotatoesParty Potatoes 32 oz frozen hash 32 oz frozen hash
brownsbrowns 1 pound velveeta1 pound velveeta 2 sticks margarine2 sticks margarine 2 cans cr. of chix soup2 cans cr. of chix soup 1 cup osur cream1 cup osur cream 2-3 c. crushed c. flakes2-3 c. crushed c. flakes 6 T melted margarine6 T melted margarine
(Healthier )Party Potatoes(Healthier )Party Potatoes
Let’s Practice…Let’s Practice…
Taco DipTaco Dip 2 pkgs. 8 oz cream 2 pkgs. 8 oz cream
cheesecheese 1 pkg. taco seasoning1 pkg. taco seasoning 2 T. sour cream2 T. sour cream ½ head lettuce½ head lettuce 1-2 tomatoes1-2 tomatoes 1 pkg. shredded cheese1 pkg. shredded cheese 1 sm. can black olives1 sm. can black olives
Healthier Taco DipHealthier Taco Dip
What do you get when you cross a What do you get when you cross a snowman with a vampire?snowman with a vampire?
Holiday party strategiesHoliday party strategies
Never show up hungry. Have a light meal at home Never show up hungry. Have a light meal at home before the party.before the party.
When you arrive, don’t head right for the When you arrive, don’t head right for the buffet/appetizer table. Socialize first. buffet/appetizer table. Socialize first.
Limit alcohol, ask for a diet soda, fruit juice or Limit alcohol, ask for a diet soda, fruit juice or sparkling water first.sparkling water first.
Peruse the food table before making your choices. Peruse the food table before making your choices. Limit yourself to one trip.Limit yourself to one trip.
Choose fresh veggies and dip, fruit kabobs, crackers, Choose fresh veggies and dip, fruit kabobs, crackers, pretzels.pretzels.
Holiday party strategiesHoliday party strategies
When taking a dish to pass – be sure it is light When taking a dish to pass – be sure it is light and healthy – your friends will love it.and healthy – your friends will love it.
Don’t clean your plate too fast – someone will Don’t clean your plate too fast – someone will try to refill it!try to refill it!
If you are dining out, be the first one to order. If you are dining out, be the first one to order. Say “no” to appetizers, dessert and extra Say “no” to appetizers, dessert and extra cocktails.cocktails.
Other ideasOther ideas
Don’t do a lot of holiday baking – if you do, Don’t do a lot of holiday baking – if you do, wrap it up and give it away as gifts.wrap it up and give it away as gifts.
If you do a lot of cooking – assign a test taster.If you do a lot of cooking – assign a test taster. Put small plates at the buffet.Put small plates at the buffet. Don’t try to lose weight during the holidays – Don’t try to lose weight during the holidays –
holding your own as all you can hope for!holding your own as all you can hope for!
Other ideasOther ideas
Increase your exercise routine. A 1 hour brisk Increase your exercise routine. A 1 hour brisk walk=300 calories=a small piece of pumpkin walk=300 calories=a small piece of pumpkin pie.pie.
Don’t have candy dishes sitting out.Don’t have candy dishes sitting out.
What did the gingerbread man put What did the gingerbread man put on his bed?on his bed?
A Word About Food SafetyA Word About Food Safety
Clean, Separate, Cook, ChillClean, Separate, Cook, Chill
Keep hot foods hot (140) and cold foods cold Keep hot foods hot (140) and cold foods cold (40)(40)
Foods should not be left out more than 2 Foods should not be left out more than 2 hours.hours.
Your ideas and suggestions – Your ideas and suggestions – what works for you?what works for you?
Let’s look at our favorites and adjust Let’s look at our favorites and adjust recipes….recipes….
Some ResourcesSome Resources
Cooking ala Heart Cookbook : Delicious Heart Cooking ala Heart Cookbook : Delicious Heart Healthy Recipes to Reduce the Risk of Heart Healthy Recipes to Reduce the Risk of Heart Disease and Stroke Disease and Stroke (Paperback)by (Paperback)by et al Linda Hachfeld
Betty Crocker Healthy Heart Cookbook Betty Crocker Healthy Heart Cookbook (Betty (Betty Crocker Books) (Hardcover)by Crocker Books) (Hardcover)by Betty Crocker Editors, , Roger S. Blumenthal M.D. F.A.C.C. (Editor), Juli Hermanson (Editor), Juli Hermanson
M.P.H. R.D. (Editor)M.P.H. R.D. (Editor)
Some ResourcesSome Resources
The EatingWell for a Healthy Heart The EatingWell for a Healthy Heart Cookbook: 150 Delicious Recipes for Joyful, Cookbook: 150 Delicious Recipes for Joyful, Heart-Smart Eating Heart-Smart Eating (EatingWell Books) (Hardcover)by (EatingWell Books) (Hardcover)by
Philip Ades (Author), The Editors of EatingWell MagazinePhilip Ades (Author), The Editors of EatingWell Magazine
American Heart Association Quick & Easy American Heart Association Quick & Easy Cookbook: More Than 200 Healthful Recipes Cookbook: More Than 200 Healthful Recipes You Can Make in Minutes You Can Make in Minutes (Paperback)by American (Paperback)by American
Heart AssociationHeart Association
‘‘Let us remember that the Christmas heart is a Let us remember that the Christmas heart is a giving heart, a wide open heart that thinks of others’ giving heart, a wide open heart that thinks of others’
Eat well so your ‘Christmas heart’ Eat well so your ‘Christmas heart’ stays healthy!stays healthy!
Thank you!Thank you!