Healthy Holiday Eating

Many of the traditional foods for the holidays we eat are packed with calories and fat. Today we are talking about healthy options for you and your family.

Visit www.calorieking.com for a list of the calories and fat in the traditional holiday food and how to cut out some of it.
The Ten unhealthiest foods for the holidays are:
1. Mashed Potatoes and Gravy
2. Cornbread Stuffing
3. Candied Sweet Potatoes
4. White dinner roll with butter
5. Turkey with skin
6. Pigs in a blanket
7. Mini Quiches
8. Spinach dip with crackers
9. Eggnog
10. Pie with Ice cream

Here are a few healthy recipe options:Shredded Carrot and Raisin Salad-6 servings/Serving size: 1/2 cup

1&1/2 cups shredded, peeled carrot
1&1/2 cups thinly sliced, peeled apples (any variety)
1/4 cup golden raisins
1/2 cup low-fat sour cream
1/3 cup skim milk
1 Tbsp fresh lemon juice
1 Tbsp sugar
1/4 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp allspice
Combine the carrots, apples, and raisins. Whisk together the dressing ingredients. Toss the dressing with salad and chill before serving.
Calories -- 79 Calories from Fat -- 16 Total Fat -- 2g
Saturated Fat -- 1g Sodium -- 27mg Carbohydrate -- 15g
Dietary Fiber -- 2g

Crispy Garlic Potatoes
Excellent with grilled meat and fish, these potatoes will fill your craving for fat-laden French fries.
olive oil cooking spray
2 small russet potatoes (about 8 ounces total), scrubbed
1 tablespoon olive oil
1 teaspoon crushed dried rosemary
1/4 teaspoon garlic powder
Preheat the oven to 475 degrees F. Lightly coat a large nonstick baking sheet with cooking spray. Using a sharp knife, cut the potatoes into quarters lengthwise. Cut each quarter into 1/4-inch slices. Place the potato slices in a single layer on a baking sheet. Drizzle with oil, turning to coat evenly. Sprinkle with rosemary and garlic powder. Lightly coat the potatoes with cooking spray. Bake for 15 minutes, turning once, to brown evenly.
Remove from the oven and transfer the potato slices to a paper towel to absorb any excess oil. Serve immediately. Makes 2 servings. Each contains 186 calories (33% calories from fat), 7 g total fat (0.9 g saturated fat, 29 g carbohydrates, 3 g dietary fiber

Cranberry-Lime Zesty Punch
10 Servings/Serving size: 1/10 recipe

6 cups of water
2 Quarts Cranberry flavored Ocean Spray (Splenda Sweetened)
½ cup fresh lime juice
6 packets Equal sweetener or 1& ¾ tsp. Equal for Recipes or ¼ cup Equal Spoonful
2 cups ice cubes
1 cup diet ginger ale
1 lime, sliced

1.Combine water, cranberry juice, lime juice and Equal in punch bowl; stir until Equal dissolves.
2.Stir in ice cubes, diet ginger ale and sliced lime.

Exchanges: 1/3 Carbohydrate Calories: 25 Carbohydrates: 5 Fat: 0

Easy Caramel Popcorn
Servings size: 1 cup

10 cups popped low-fat microwave popcorn
6 caramel candies, cut into small pieces
2 Tbsp. dark or light corn syrup
½ Tbsp. water

1.Preheat oven to 350°F. Spray large cookie sheet with nonstick spray coating, and set aside. Place the popcorn in a large bowl and set aside.
2.In a 1-cup measure or similar microwave-safe bowl, combine the caramels, syrup, and water. Cover with wax paper and microwave on high power for 40 seconds. Stir. Microwave for an additional 30 seconds until the caramels are completely melted.
3. Being very careful to keep fingers away from the hot syrup, slowly pour the caramel mixture over the popcorn, stirring with large wooden spoon to coat evenly. Spread the popcorn evenly on the prepared baking pan. Bake the popcorn for 4-6 minutes until the syrup hardens slightly.
4.Cool before serving, or store tightly covered at room temperature. Leftover popcorn will keep for 4-5 days.

Exchanges ½ Carbohydrate Calories: 53 Carbohydrates: 11 g.
Cherry Nut Coffee Cake 16 servings

Cake
½ cup applesauce
¼ c. oil
½ cup sugar
¾ cup Splenda
1 tsp. Vanilla
1 egg
4 egg whites
3 c. unsifted all-purpose flour
1 ½ tsp. Baking soda
1 tsp. Salt
1 ½ c. Fat-free sour cream
1 can reduced calorie cherry pie filling

Topping
2 Tbsp. Canola Oil
¼ c. chopped walnuts
1/3 c. sugar
¼ c. unsifted all-purpose flour

1.Heat oven to 350°F. Spray 13x9x2-inch pan with non-stick spray.
2. Cream shortening with sugar and vanilla. Add eggs, beating well. Combine flour with baking soda and salt in a separate bowl. Add to creamed mixture alternately with sour cream.
3. Spread half the batter in greased pan. Cover with half the cherry pie filling, spreading as evenly as possible. Cover cake with topping before baking. Repeat layers. Bake 40-45 minutes.

Exchanges: 2 Carbohydrate Choices Calories: 200 calories Carbohydrates: 33 g Fat: 5 g.


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