- 1.Healthy Cooking for the Holidays Jackie Carattini Family Living Educator UW-Extension Marathon Co.
2. Today we will discuss
- Adapting holiday recipes to be healthyholiday recipes
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?
- less than 1 cup of eggnog
5. What is your traditional holiday menu? 6. Holiday menus choose wisely
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)
- 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
- cup gravy mix=275 gr sodium
- 2 T hollandaise=21 gr fat
- Sweet breads and desserts
- 1 slice pumpkin bread=170 cal
- 1 slice apple pie=300 cal
9. Holiday menu pitfalls
- 1 cocktail (whiskey sour)=250 cal
- Chips (1 oz) and dip (2T)=225
- 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
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
- Adapt your recipe to low fat
13. If athletes get athletes foot, what do astronauts get? 14. Adapting holiday recipes
- 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
- White chicken or turkey breast, skinned
- 3 T. dry cocoa + 2 t. sugar + 1 T. oil
- Low fat, no fat, cream cheese, Neufchatel cheese
- Low fat cream soup made with low fat milk
16. Adapting holiday recipes
- In soups and casseroles-evaporated skim milk, in baking light cream or half and half
17. Adapting holiday recipes
- 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
- 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
- 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
20. Lets Practice
- (Healthier )Party Potatoes
21. Lets Practice
- 2 pkgs. 8 oz cream cheese
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