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Created by Kaiser Permanente, Panorama City

Health Education Department

Healthy Holiday Meals

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Cookbooks and Publications American Diabetes Association (ADA) (800) 342-2383 or www.diabetes.org or http://store.diabetes,org has many resources including cookbooks and recipes on the internet. American Dietetic Association (800) 366-1655 or www.eatright.org Carbohydrate Counting Cookbook, Ross, Tami & Geil, Patti. Cooking Without A Grain of Salt, E.W. Bagg, Doubleday and Co.,Inc. Bantam Books, NY, NY Food and Nutrition Information Center (USDA) www.nal.usda.gov/fnic/ Living Salt-Free and Easy, A. Houston-Thorburn and P. Turner, Signet Book, NY, NY 10021 Kaiser Permanente www.kaiserpermanente.org Nutrition.gov www.nutrition.gov U.S.D.A. Nutrient Databases for Standard Reference www.nal.usda.gov

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Turkey Pita Pizza Ingredients:

Whole wheat pita bread, 1 whole Low sodium marinara sauce, 1/4 cup Turkey, skinless, cooked, 1/2 cup, diced Red, yellow and/green peppers, 1/2 cup (total) Reduced fat Monterey Jack cheese, 1 oz.

Preparation: 1. Preheat oven to 425 F. 2. Place pita on a baking sheet. 3. Spoon the marinara sauce over evenly. 4. Top with turkey, vegetables and cheese. 5. Bake 8-12 minutes in the regular oven or toaster

oven. Servings: 2 ADA Exchanges: 1 starch, 1 lean meat, 1 medium fat Serving size: 1/2 pizza Calories 198 Sodium 340mg Total Fat 5 g Total Carbohydrate 22 g Saturated Fat 2 g Dietary Fiber 3 g Trans Fat 0 g Protein 18 g Cholesterol 34 mg Potassium 226mg Phosphorus 142mg

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Introduction The purpose of developing this cookbook was to provide healthy recipes for the holidays that can also be used throughout the year. The recipes include healthy ingredients that are:

• low in saturated fat and cholesterol • made with healthy fats • reduced in sodium • generally good sources of dietary fiber

Our recipes are also intended to be fairly inexpensive to prepare. The recipes contain many ingredients that most people have on hand or which are readily available at most local markets. The purpose of developing these recipes was also to be easy to prepare. Many recipes have five ingredients or fewer. The recipes are portioned for a smaller number of servings. Most recipes are for two servings. The recipes were intended to provide variations of ingredients to meet everyone’s taste.

Bon Apetite!

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Tips for Healthy Eating Eat three well-balanced meals daily. Avoid skipping meals to conserve calories.

• Include lean protein at each meal ο Select leaner cuts of meats and remove the

skin from poultry. Use healthy methods of preparation.

ο Consider eating protein alternatives such as: low-fat cheese and cottage cheese, tofu, or using protein powder.

• Choose healthy fats

ο Healthier fats include monounsaturated fats found in olive oil, avocado and nuts and omega-3 fatty acids found in walnuts, flaxseed oil and soybeans.

ο Limit or avoid saturated fat (coconut, palm oil, whole fat dairy products and stick margarine) and products made with partially hydrogenated oils.

• Eat plenty of fruit and vegetables. • Select whole grains.

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Yogurt Cucumber Sauce Ingredients:

Plain Greek yogurt or plain yogurt, fat free,1 cup Fresh dill, chopped fine, 1 pinch (1/4 tsp) Cucumber, peeled and chopped,1/2 cup

Preparation: Mix all of the ingredients together. Refrigerate. Makes 1 cup. Serves 4 ADA Exchange: N/A Serving size: 1 Tablespoon Calories 27 Sodium 34mg Total Fat 0 g Total Carbohydrate 3 g Saturated Fat 0 g Dietary Fiber 0 g Trans Fat 0 g Protein 1 g Cholesterol 1 mg Potassium 20 mg Phosphorus 3 mg

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Mediterranean Turkey Pita Pockets Ingredients

Turkey, skinless, cooked, 1/2 cup, diced Lettuce leaves, 2, shredded Whole wheat pita bread, sliced in half or whole wheat

Lavash bread

Serve with Yogurt Cucumber sauce (see recipe on next page)

Preparation: 1. Stuff the pita bread with turkey, lettuce and onion. 2. Top with yogurt cucumber sauce. 3. Serve with hummus, 2 Tbsp. or as desired on the

side. Servings: 2

ADA Exchanges: 1 starch, 1 vegetable, 1 lean meat

Serving size: ½ pita pocket with ½ of the filling

Calories 162 Sodium 197mg Total Fat 2 g Total Carbohydrate 22 g Saturated Fat .5 g Dietary Fiber 3 g Trans Fat 0 g Protein 14 g Cholesterol 24mg Potassium 219mg Phosphorus 141mg

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Making Recipes Healthier

First, look for the fat:

• Meat, sausage, bacon, and chorizo • Poultry skin • Whole milk, 2% reduced fat milk • Regular cheese, cream cheese, sour cream,

whipping cream, half and half • Butter, margarine • Sauces, gravies and meat drippings • Shortening, lard • Mayonnaise • Regular salad dressing

Use healthy methods of preparation:

• Omit high fat meats such as bacon and sausage. • Start with lean cuts of meat and trim the fat. • Reduce the amount of meat in a recipe and

substitute beans or other plant protein. • Remove skin from poultry before serving. • Try lower fat cooking methods—bake, broil,

barbecue, steam, or microwave. • Use as little oil, if any. Add broth or water. • Use non-stick cookware or oil spray instead of oil. • Cool soups and stews; skim off the fat. • Baste with apple juice, cranberry juice or low sodium chicken broth

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Reducing sodium

• Cook foods from scratch. • Eliminate or reduce the amount of salt in recipes

(except those that call for yeast). • Avoid convenience products (packaged foods, dry

soup mix, sauce mixes). • Check the “Nutrition Facts” on the food label for the

amount of sodium. Look for products low in sodium: less than 140 mg per serving.

• Be aware products that are reduced or lower in sodium are not necessarily low in sodium.

• Use low-sodium or “no added salt” canned goods. • Add more vegetables to add more flavor. • Look for salt or sodium-containing ingredients:

1. Spices with the word salt (garlic salt, onion salt, seasoning salt, sea salt, kosher salt)

2. Added ingredients with the word “sodium,” such as monosodium glutamate (MSG).

• Avoid using meat tenderizers. May use fresh papaya seeds to tenderize meats.

• Use juice and spices to marinate meats and poultry. • Season foods with salt-free or low-sodium herbs and

spices. • Use lemon, vinegar, horseradish sauce and small

amounts of Tabasco sauce to boost the flavor of foods

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Turkey Fajita Taco Ingredients:

Turkey, skinless, cooked, 1/2 cup, cut into strips Onion, 1 small, fresh or frozen, cut into strips Green, yellow and/or red peppers, fresh or frozen, cut

into strips, ½ cup Canola oil, 2 tsp. Mexican seasoning blend (See page 16 ) Corn tortillas, 2 Green salsa, 1/4 cup

Preparation: 1. Heat the oil. 2. Sauté the onions until light brown. Add the peppers to

the onions and cook until limp 3. Add the turkey strips. Heat thoroughly. 4. Heat the tortillas for 15-20 seconds in the microwave

or on the stove. 5. Stuff the tortilla with ½ of the chicken mixture and roll. 6. Serve with salsa. Servings: 1 ADA Exchange: 1 starch, 1 vegetable, 1 lean meat, and 0.5 fat Serving size: 2 tacos Calories 179 Sodium 175mg Total Fat 5 g Total Carbohydrate 21g Saturated Fat .5 g Dietary Fiber 2 g Trans Fat 0 g Protein 12 g Cholesterol 24 mg Potassium 285mg Phosphorus 96mg

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Lettuce Wraps with Turkey Ingredients:

Turkey, skinless, cooked, 1/2 cup, diced Lettuce (red leaf lettuce, green lettuce, Romaine or

Iceberg) 2 leaves per person Cucumber or English cucumber, 1/2 cup, thinly sliced Carrots, shredded, 1/2 cup

Preparation and Tips: Pick large, pliable leaves or purchase cut leaves Dry lettuce before using Serve all ingredients “salad bar” style Leave the assembly to the diners 1. Stuff each lettuce with the turkey and the vegetables. 2. Place 1 Tbsp. salad dressing of choice on each lettuce

wrap. Servings: 2 ADA Exchange: 1 vegetable, and 1 lean meat Serving size: 2 Lettuce wraps with ½ cup filling Calories 73 Sodium 47 mg Total Fat 2 g Total Carbohydrate 4 g Saturated Fat 0 g Dietary Fiber 2 g Trans Fat 0 g Protein 11 g Cholesterol 24 mg Potassium 270 mg Phosphorus 97 mg

• Calories do not include salad dressing.

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Alternatives to Using Salt

Herbs and spices Allspice is a combination of cinnamon, nutmeg and cloves. Great with fruit, pumpkin and yams. Basil or sweet basil has aroma of mint and tea; used for Italian dishes. Combines well with oregano. Cayenne pepper is ground from small red chili peppers; adds heat and spiciness. Chili powder is a combination of garlic, onion, cumin, oregano, chili peppers, allspice; adds heat to Latin American dishes. Cinnamon is used to add spice sweet potatoes, vegetables, meats, stews, curry dishes and most popularly in desserts. Cumin is the principle ingredient in chili powder and curry powder. Used in Mexican, Middle Eastern, and North African recipes as curries, stews and chili. Curry powder is a blend of 16 spices (turmeric, ginger, black pepper, coriander, cumin, chili, cinnamon, cloves and fenugreek (maple flavor). Curry is available mild or hot. Use for chicken, turkey, fish, soups, dips; mix with low fat mayonnaise, chicken salad, egg whites or egg substitute.

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Dill is strongly aromatic is related to parsley, anise, caraway, coriander, cumin, and fennel. Use for chicken, fish, soups, cucumber, vegetables, potatoes, salads, sauces, egg dishes or omelets, seafood, pasta and rice dishes. Garlic, fresh, minced, or powder; was formerly used to ward off evil spirits. Popular in Italian, Asian and Mediterranean dishes. Use abundantly with chicken, turkey, fish, vegetables, pasta and rice dishes. Ginger is a pungent, lemon/citrus, warm and sweet. Adds zest to Asian dishes, sweets potatoes and pumpkin. Herbs de Province is a blend of oregano, savory, rosemary, thyme and marjoram; used in Italian and Mediterranean dishes (kabobs) and to flavor stews and chicken. Marjoram has an aromatic green and woodsy, slightly bitter flavor. Use sparingly for chicken, bread stuffing, vegetables, bean soup and tomato sauces. Mint is a sweet, tangy refreshing herb; great for carrots and peas. Mustard (dry) is pungent; a little goes a long way. Moisten with a little water and let sit for 10 minutes to develop a sharp, tangy flavor. It enhances the flavor or fish, poultry, sauces, salad dressing, cheese and egg dishes. Nutmeg and Mace has a strong cinnamon, nutty flavor. Mace is the lacy covering of the nutmeg and is used to sauces, vegetables and fruit.

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Southwestern Turkey Salad Ingredients: Turkey, skinless, cooked, 1/2 cup, chopped Lettuce, any variety, torn into pieces, 2 cups Garbanzo beans, canned, No Added Salt, 1/2 cup Onion, green, yellow or red, sliced thinly, 1/4 cup Cheese, reduced fat, shredded 1 oz. Green salsa, mild, 1/4 cup Baked tortilla chips or strips, 1/2 oz. Preparation: Combine all ingredients and toss well. Servings: 3 ADA Exchange: 0.5 starch, 1 vegetable, 1 lean meat, 0.5 medium fat Serving size: 1 cup

Calories 125 Sodium 384mg Total Fat 4 g Total Carbohydrate 14 g Saturated Fat 1.5 g Dietary Fiber 3 g Trans Fat 0 g Protein 12 g Cholesterol 23 mg Potassium 223mg Phosphorus 74 mg

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Turkey Tortilla Soup Ingredients:

Turkey, cooked skinless, 1/2 cup, shredded or cut into cubes

Onion, 1/2 small Canola oil, 1 tsp. Garlic, 1-2 cloves, minced

Low sodium chicken broth, 4 cups Kernel corn, frozen or canned corn (no added salt),

1/2 cup Salsa, mild, 1/4 cup

Cheese, shredded, 1 oz. Baked tortilla chips, broken, 1/4 cup Preparation: 1. Sauté the onion and garlic in the oil about 2-3

minutes. 2. Stir in the chicken broth, turkey, corn and salsa and

bring to a boil. 3. Reduce heat to low, cover and simmer for about 5

minutes. 4. Ladle into bowls, Top with cilantro, cheese and chips. Serves 4. ADA Exchanges: 1 lean meat Serving size: 1 cup Calories 125 Sodium 314mg Total Fat 4 g Total Carbohydrate 11 g Saturated Fat 1 g Dietary Fiber 1 g Trans Fat 0 g Protein 10 g Cholesterol 16 mg Potassium 83 mg Phosphorus 56 mg

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Onion, fresh or powder is popular for its zesty flavor and goes great with mushrooms. It may be used is almost any dish including salads, raw or grilled in sandwiches, chicken or turkey dishes, casseroles and stews. Oregano dried; similar to marjoram but more pungent and bitter. Great for salad dressing, egg dishes, rubs, sauces and Italian dishes. Combines well with basil. Paprika is a red powder for garnishing dishes and dips. Hungarian paprika is hotter. Use to garnish fish, potatoes, eggs and cheese dishes. Keep in the refrigerator. Parsley, fresh or dried; adds a zip of flavor and visual appeal when used to garnish soups, sauces, pasta, seafood, poultry potatoes, and omelets. Poultry Seasoning is a mixture of thyme, sage, marjoram, rosemary black pepper and nutmeg. Rosemary, fresh or dried; goes great with fish, poultry, potatoes, carrots, stews, sauces, marinades, and bread. Savory has a strong, slightly peppery flavor; used for poultry, legumes, trout, tomato-based sauces, bean soup, turkey meatloaf and eggs. Tarragon has a faint anise flavor; excellent for sauces, salad dressing, poultry and fish. Thyme, fresh or dried, has an herbal fragrance. Used to improve the flavor of foods, especially slow cooked dishes.

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Salt-Free Seasonings All Purpose Salt-Free Herb Blend Dry mustard, 2 Tbsp. Onion powder, 2 Tbsp. Garlic powder, 2 Tbsp. Paprika, 2 Tbsp. White pepper, 1 Tbsp. Italian Seasoning Blend Oregano, dried, 2 Tbsp. Basil, dried, 2 Tbsp. Marjoram, 2 Tbsp. Bay leaf, 1 crumbled Parsley, dried, 2 Tbsp. Mexican Seasoning Blend Ground Chili Peppers, 1 Tbsp. Cayenne, 1 tsp. Garlic Powder, 2 tsp. Onion Powder, 2 tsp. Paprika, 1 tsp. Cumin, ground 1-1/2 tsp. Oregano, 1 tsp. Combine all ingredients and store in a tight-fitting jar. Use as desired.

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Recipes for

Turkey Leftovers

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“Fancy Schmancy” Low Calorie Drinks Almost Champagne: In a Champagne flute mix 4 oz. cold diet ginger ale with 4 oz. cold apple juice or apple cider. (60 calories) ADA Exchanges: 1 Carb Cape Cobbler: Mix 4 oz. light cranberry juice with 4 oz. peach flavored sparkling water. Serve over ice and garnish with a Maraschino cherry. (30 calories). ADA Exchanges: 1/2 Carb Grape Spritzer: Mix 2 oz. purple grape juice or white grape juice with and one can of diet lemon lime soda. Serve over ice. (20 calories). ADA Exchanges: Free Lime Snap: Mix diet lemon lime soda with diet tonic water. Stir vigorously. Serve over ice. Garnish with a slice of lime and a Maraschino cherry. (0 calories). ADA Exchanges: Free Orangesicle: Mix diet cream soda with diet orange soda. Serve over ice. (0 calories). ADA Exchanges: Free Root Beer Float: Mix diet root beer with diet cream soda. Serve over ice. (0 calories). ADA Exchanges: Free

Enjoy!

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Spiced-up Rubs for Turkey

Provencal Rub 2 tsp. crushed dried rosemary 2 tsp. dried thyme 2 tsp. rubbed sage Chinese Five Spice 1 Tbsp. ground ginger 1-1/2 tsp. ground cinnamon 1 tsp. crushed anise or fennel seed ½ tsp. ground cloves Jamaican Jerk Rub 1-1/2 tsp. ground ginger 1 tsp. allspice 1 tsp. dried thyme 1 tsp. cayenne 1 tsp. pepper 1 tsp. onion power Southwest Chili Rub 1 Tbsp. California chili 1 tsp. ground cumin 1 tsp. ground chipotle chili or cayenne 1 tsp. dried Oregano

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Reducing Sugar Sugar can increase the amount of calories and carbohydrates in a recipe. Sources of sugar include any ingredient in which the word ends in “ose” such as fructose, dextrose, and maltose. Other forms of sugar include brown sugar, molasses, honey, high fructose corn syrup.

• Cut down on the amount of sugar by 1/3 to1/2 for most recipes.

• Use canned fruit with no added sugar; avoid light and heavy syrup.

• Limit fruit juices in recipes. • Use less dried fruit. • Eliminate frosting; use fruit as a topping. • Substitute fruit spreads and “no added sugar” jam

and jellies for frosting.

Adding fruit provides additional fiber, vitamins, and minerals but still adds calories and carbohydrates. Make sure to count the carbohydrates in recipes. Carbohydrates can also be reduced by substituting artificial sugar.

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Holiday Spiced Tea Ingredients: Apple-small, 2

Cinnamon sticks, 4 Whole allspice berries Fresh ginger, Water, 8 cups Tea bags, 2-4 Artificifial sweetener (optional)

Preparation: 1. Combine all the ingredients, except the tea bag, in

a large sauce pan. 2. Heat in a crackpot on high for several hours. 3. Turn down the heat to low. 4. Strain the mixture. 5. Add the tea bags and let steep for a few minutes. 6. Remove the tea bags 7. Sweeten as desired.

Makes: 2 cups ADA Exchange: 1 fruit Serving size: 1/2 cup

Calories 30 Sodium 0 mg Total Fat 0 g Total Carbohydrate 7 g Saturated Fat 0 g Dietary Fiber 2 g Trans Fat 0 g Protein 0 g Cholesterol 0 mg Potassium 80 mg Phosphorus 9 mg

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Holiday Brew

Ingredients: Apple juice or apple cider, 1 quart Pineapple juice, 1-1/2 cups

Lemon juice, 2 Tbsp. Cinnamon sticks, 2

Preparation: Combine all the ingredients in a large sauce pan. Heat and serve: Serving Size: 16 ADA Exchange: 1 fruit One serving: ¼ cup Calories 42 Sodium 7 mg Total Fat 0 g Total Carbohydrate 11 g Saturated Fat 0 g Dietary Fiber 0 g Trans Fat 0 g Protein 0 g Cholesterol 0 mg Potassium 33 mg Phosphorus 0 mg

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Increasing Dietary Fiber It is recommended that you include at least 25 to 35 g of dietary fiber daily in your diet. Dietary fiber is found in whole grains, fruits, and vegetables. Ways to increase dietary fiber:

• Cook foods from scratch. • Use fewer convenience foods.

• Add vegetables to recipes

• Use more legumes (beans, split peas and lentils).

• Substitute some whole grain flour for baking.

• Check the “Nutrition Facts” on the food label of

product for dietary fiber; choose products with at least 3 g or dietary fiber or more per serving.

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Looking at the “Nutrition Facts”

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Beverages

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Pumpkin Pudding

Ingredients: Fat free milk, ½ cup Vanilla Instant Pudding Pumpkin spice, 1 tsp. Canned 110% pure pumpkin, 1 cup Light Whipped Topping, 2-1/2 cups, thawed Preparation:

1. In a large bowl beat the milk, pudding mix and spice with a wire whisk for 1 minute.

2. Whisk in the pumpkin. 3. Stir in whipped topping. 4. Refrigerate for 2 hours or until set.

Serves: 12

Calories 90 Sodium 190mg Total Fat 2 g Total Carbohydrate 17 g Saturated Fat 1.5 g Dietary Fiber 1 g Cholesterol 0 mg Protein: 1 g

ADA Exchanges: 1 Starch Exchange.

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Reading the “Nutrition Facts”

Serving Size (Refer to the example of the Nutrition Facts on page 19). This refers to the portion set by the manufacturer. Servings Per Container: This refers to the total number of servings based on one serving.

Calories represent the number of calories for the serving size marked on the package. Remember that if you eat multiple servings, you must multiply calories by the total number of servings you eat. Calories from Fat: The calories from fat are part of the total calories. Calories from fat should be 30% or less of total calories or 3 grams for every 100 calories. Total Fat (g) Total fat is the accumulation of all types of fat in the product. Compare the total grams of the serving size that you eat to your daily goal for fat. One serving of fat is equivalent to 5 g.

Saturated Fat (g) is part of the total fat and should be less than or equal to 2 g per serving. Trans Fat (g): A type of fat that starts out as an oil and is hydrogenated (process of adding hydrogen) to make a solid fat. It is used to increase the shelf life and maintain the flavor and texture of foods. Trans fat may increase LDL-cholesterol and lower HDL-cholesterol, increasing your risk of heart disease. Trans fat should be 0 g on the label. Look for partially hydrogenated oils in the ingredients which are a form of trans fat.

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Reading the “Nutrition Facts”

(Refer to the example of the Nutrition Facts on page 19).

Cholesterol (mg): The recommendation for cholesterol is less than 300 mg daily or less than 200 mg daily for persons at high-risk for heart disease. Choose products with less than 20 mg cholesterol per serving. Sodium (mg): Limit to less than 2,000 mg daily. A product that is low in sodium has less than 140 mg per serving; a product high in sodium has more than 400 mg per serving.

Total Carbohydrate (g): This includes dietary fiber, sugars and other carbohydrates. One serving of carbohydrates is equivalent to 15 g.

Dietary Fiber (g): Recommended intake is 25-35 g daily. Look for whole grain products that have at least 3 g of dietary fiber per serving.

Protein (g): This represents the total amount of protein from plants and animal protein. Recommended daily intake is 56 g for men and 46 g for women.

Potassium (mg) is not mandated to be on the food label unless minerals have been added. Phosphorus (mg) is not mandated to be on the food label unless minerals have been added. Is shown as a percentage (%) of daily value (DV) Reference: U.S. Dept. of Health and Human Services, U.S. Food and Drug Administration, 1999. National Cholesterol Education Program, National Heart, Lung and Blood Institute, National Institutes of Health, NIH Publication No. 01-3670, 2001.

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Gingerbread Ingredients: Lemon juice or vinegar, 2 tsp

Fat free milk, ½ cup 1 Egg Brown sugar, 1 Tbsp Molasses, 2 Tbsp Margarine, trans fat free, 1 Tbsp Flour, sifted, 1 cup

Baking soda, ½ tsp Cinnamon,1 tsp Ginger, 1-1/2 tsp Artificial sweetener for baking, 2 Tablespoons Pinch of cloves

Preparation:

1. In a small bowl, combine the milk and add the lemon juice or vinegar to make sour milk. Set aside.

2. Beat the eggs with sugar, sugar substitute and molasses until fluffy.

3. Mix sour milk until smooth. 4. Bake in an 8-inch greased pan at 350 F for 25-30

minutes. . Serves: 12 ADA Exchange: 0.5 starch Serving size: 1/12 of the gingerbread Calories 71 Sodium 74 mg Total Fat 2 g Total Carbohydrate 13 g Saturated Fat 0 g Dietary Fiber 0 g Trans Fat 0 g Protein 2 g Cholesterol 16 mg Potassium 68 mg Phosphorus 20 mg

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Holiday Cranberry Sauce

Ingredients:

Fresh cranberries, 2 cups Apple juice, 1 cup Granulated sugar, 2/3 cup Orange rind, 1 tsp.

Preparation:

1. Bring water and apple juice to a boil 2. Add cranberries and simmer for 10 minutes. 3. Remove from heat and stir in orange rind. 4. May serve warm and refrigerate and serve cold.

Servings: 16 ADA Exchange: 0.5 fruit Serving size: 2 Tbsp. Calories 47 Sodium 1 mg Total Fat 0 g Total Carbohydrate 12 g Saturated Fat 0 g Dietary Fiber 1 g Trans Fat 0 g Protein 0 g Cholesterol 0 mg Potassium 0 mg Phosphorus 0 mg

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Steps to Modify Recipes Most recipes can be changed to be healthier. It is recommended to make the least amount of changes necessary in order to keep the original appeal and to result in a quality product. Some recipes already have the nutrition information. However, the “Nutrition Facts” can also be very helpful in developing a healthier recipe. Refer to the U.S.D.A. website for more nutrition information. Here are the steps to modify a recipe:

• Make a copy of the recipe • Decide what needs to be changed (fat, sodium,

etc.) and it might be helpful to only change only one ingredient at a time.

• Identify the ingredients that need to be changes (mark them)

• Make the change (choose one or more). Eliminate all unnecessary, unhealthy

ingredients. Reduce the quantity of the less healthy

ingredients, if possible. Substitute a healthier ingredient. Add healthier ingredients, such as fresh

fruits and vegetables. Prepare foods in a healthy method (boil,

poach, broil, steam, etc.).

• Test the recipe and perfect it before serving to guests

• Write down the final changes and instructions made to the original recipe.

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Making Healthy Substitutions

Instead of… Substitute… 1 cup butter 1 cup light margarine

or 3/4 cup canola or peanut oil 1 cup solid shortening 3/4 cup canola or peanut oil or 1 cup light canola margarine 1 cup sour cream 1 cup low fat plain, fat free

yogurt or 1 cup blended 1% fat cottage cheese or 1 cup 1 cup heavy cream 1 cup low fat evaporated milk 1 cup whole milk 1 cup 1% low fat milk 1/2 cup cream cheese 1/2 cup low fat ricotta 1 cup regular mayonnaise 1 cup plain, fat free yogurt

or 1 cup reduced calorie or low fat mayonnaise

1 large whole egg 2 egg whites or 1/4 cup egg substitute 1 oz. cheddar cheese 1 oz. low-fat cheese, part-skim mozzarella or 1 oz. skim milk cheese Regular ground beef Extra lean ground beef (4-15%) or lean ground turkey or chicken

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Holiday Vegetable Bake Ingredients: Broccoli florets, frozen, 3 cups Cauliflower, frozen, 2 cups Carrots, frozen, 1 cup Pearl onions, frozen, 1 cup Canola margarine, trans fat free, 4 Tbsp Flour, 2 Tbsp Milk, 1% low fat, 1 cup

Light cream cheese, softened, 1 package (8 servings) Sharp cheese, shredded, 1 oz. reduced. fat Bread crumbs, plain, ½ cup

Preparation: 1. Steam the broccoli, cauliflower, carrots and onions

until crisp but tender. Drain. Place in a 1-1/2 quart casserole dish.

2. In a saucepan, melt 2 Tbsp margarine, blend in the flour and pepper. Add the milk and cook and stir until bubbly and thick. Reduce the heat to low. Blend in cream cheese. Blend in cream cheese and stir.

3. Pour the sauce over the vegetables and mix lightly. 4. Sprinkle with cheese. Bake at 350 F for 15 minutes 5. Mix together the bread crumbs and remaining butter

and sprinkle on casserole. Bake 25 minutes more. ADA Exchange: 1 fat, 0.5 vegetable Serves: 12 Serving size: ½ cup Calories 133 Sodium 220 mg Total Fat 8 g Total Carbohydrate 10 g Saturated Fat 3 g Dietary Fiber 2 g Trans Fat 0 g Protein 5 g Cholesterol 13 mg Potassium 87 mg Phosphorus 34 mg

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Lokshin Kugel (Noodle Pudding) Ingredients

Thin egg noodles, 1 12 oz. package Onions, 3 large Canola Oil, 2 Tsp Egg whites, 8 Dry bread crumbs, plain, ¼ cup Paprika to taste Pepper to taste Salt-free seasoning, as desired

Preparation: 1. Preheat oven to 350 F. Grease a 9X13 baking

dish. 2. Cook pasta following the package directions 3. Heat oil in a medium sauce pan and cook onions

until brown and soft. Season with pepper. 4. In a large mixing bowl, combine the pasta, onions,

egg whites, bread crumbs and mix. Season to taste.

5. Pour into the baking dish and sprinkle with paprika. Bake for 50-60 minutes until top is crispy and golden brown.

Serves 12 ADA Exchanges: 1.5 starches, 1 lean meat Serving size: ½ cup Calories 153 Sodium mg Total Fat 2 g Total Carbohydrate 20 g Saturated Fat 0 g Dietary Fiber 1 g Trans Fat 0 g Protein 14 g Cholesterol 16 mg Potassium 240 mg Phosphorus 72 mg

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Plant-Based Foods as Part of a Healthy Diet Eating more plant-based foods, along with a healthy lifestyle, may offer health benefits. Research has suggested that vegetarian diets can help to:

• reduce the risk factors for certain chronic diseases.

• decrease cholesterol. Plant-based foods naturally have no cholesterol and are lower in saturated fat. The fats they do contain are healthy fats (monounsaturated, polyunsaturated fats and omega-three fatty acids).

• lower blood pressure.

• provide dietary fiber, which is known to support better

health. Plant foods, such as fruits, vegetables, legumes (beans and lentils) and whole grains make up the base of the vegetarian diet.

There are different types of vegetarian diets. A “vegan” type diet is the most strict vegetarian diet and all animal products are avoided. Some vegetarians exclude all meats, but include dairy and eggs (ovo/lacto). It is important to know how to plan meals in order to get adequate nutrition, particularly with protein and Vitamin B-12. There are many plant-based products that are available and can be substituted for animal products in recipes. You may want to try using some of these products instead of meat in your recipes:

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• Tofu (soft, firm and extra firm. Firm tofu is best as a substitute for meat or

poultry. Suggest adding at the end of the cooking time.

Soft tofu has the consistency of custard and can be used in desserts or smoothies

• Tempeh – vegetarian version of ground meat • Vegetarian breakfast sausage* • Vegetarian patties* • Soy chorizo*

* These products may be high in sodium. Make sure to read the “Nutrition Facts” for information on the amount of sodium in the product.

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Herbed Rice Dressing Ingredients: Canola margarine, trans fat free, 1/2 cup Onion, ½ cup, finely chopped Celery, diced, 1 cup Rice, dry, 1-1/4 cup Cranberries, raw, diced, 1/4 cup Dried sage, 1/4 tsp Thyme,1/4 tsp. Poultry seasoning,1/4 tsp. Celery seed,1/4 tsp Parsley, fresh, chopped, 2 Tbsp Black pepper, to taste Salt-free seasoning, as desired Preparation:

1. Prepare rice according to instructions. 2. In a saucepan, melt the margarine (moderate heat). 3. Add the onions and celery. Cook until tender (about 5-

6 minutes). 4. Add remaining ingredients, including the rice and mix. 5. Bake at 325 F in a covered baking dish for 35-45

minutes.

Serves: 12 ADA Exchanges: 1 starch, 1.5 fat Serving size: ½ cup Calories 151 Sodium 75 mg Total Fat 8 g Total Carbohydrate 18 g Saturated Fat 1 g Dietary Fiber 1 g Trans Fat 0 g Protein 2 g Cholesterol 0 mg Potassium 59 mg Phosphorus 31 mg

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Green Beans with Cranberries Ingredients:

Fresh or frozen green beans, 1 lb. Dried cranberries, ¼ cup Olive oil, 1 tsp. Black pepper, taste as desired Preparation: 1. Combine the green beans, cranberries and almonds

in a microwave-safe casserole. 2. Drizzle olive oil. 3. Microwave on high for 4 minutes. Toss the green

beans. Microwave an additional 2-4 minutes until green beans are tender.

Serves 8. ADA Exchange: 1 vegetable Serving size: ½ cup Calories 59 Sodium 0 mg Total Fat 2 g Total Carbohydrate 7 g Saturated Fat 0 g Dietary Fiber 2 g Trans Fat 0 g Protein 1 g Cholesterol 0 mg Potassium 24 mg Phosphorus 16 mg

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Holiday Safety Cooking Tips Wash your hands before preparing food. Use separate cutting boards for meats and vegetables. Clean and sanitize these boards after each use. Follow the safe method for defrosting the frozen turkey according to the directions on the package. Keep hot food hot and cold food cold. Do not leave food out at room temperature for more than 2 hours. Use leftovers within 24-48 hours. Reheat leftover food Thoroughly before serving. Take larger portions of foods and divide them into small containers. For more information, refer to the USDA website. WHEN IN DOUBT – THROW IT OUT

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Holiday Recipes

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Holiday Cole Slaw Ingredients: Cabbage, green, shredded, 1 cup Cabbage, red, shredded, ¼ cup Carrots, shredded, ¼ cup Pineapple chunks, drained, 1 cup Light mayonnaise, ¼ cup Preparation:

1. Combine all the ingredients and toss.

Serves: 4 ADA Exchanges: 1 vegetable, 1 fat Serving size: ½ cup Calories 84 Sodium 139mg Total Fat 5 g Total Carbohydrate 10 g Saturated Fat 0 g Dietary Fiber 2 g Trans Fat 0 g Protein 1 g Cholesterol 5 mg Potassium 147mg Phosphorus 7 mg

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Holiday Tossed Salad Ingredients: Iceberg lettuce, 6 cups Cranberries, dried (2 Tbsp) or fresh, chopped, 1/4 cup Mandarin orange segments, canned, drained, ½ cup Red onion, ¼ chopped or sliced thin Black pepper, to taste Balsamic Vinaigrette salad dressing Preparation:

5. Tear lettuce into bite size pieces. 6. Toss lettuce and parsley in a large salad bowl. 7. Add cranberries and red onions. 8. Refrigerate. 9. Mix the oil, vinegar and pepper. Add to the salad

and toss right before serving. Serves: 8 ADA Exchanges: 0.5 fruit Serving size: 1 cup Calories 24 Sodium 33 mg Total Fat 1 g Total Carbohydrate 5 g Saturated Fat 0 g Dietary Fiber 1 g Trans Fat 0 g Protein 1 g Cholesterol 0 mg Potassium 107mg Phosphorus 15 mg

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Skinny Gravy

Ingredients: Dripping from the pan (turkey) Low sodium chicken broth, 1 Tbsp Cornstarch, 1 Tbsp Low sodium chicken broth, 1 cup Preparation:

1. Pour turkey pan drippings into a glass measuring cup.

2. Skim off the fat. 3. Mix 1 Tbsp. cornstarch with 1 Tbsp. broth. 4. Stir in 1 cup of the broth until thickened.

Variations: The pan dripping may be refrigerated and the fat skimmed off the next day. Heat before serving. Servings: 16 Serving size: 1 Tbsp. Calories 41 Sodium 0 mg Total Fat 5 g Total Carbohydrate 0 g Saturated Fat 1 g Dietary Fiber 0 g Trans Fat 0 g Protein 0 g Cholesterol 0mg Potassium 0 mg Phosphorus 0 mg

25

Vegetable Ring

Materials: 1 Styrofoam ring Floral pins Toothpicks Lettuce: red or green leaf, 2 heads or leaves only Radishes Cauliflower flowerets, 1 bunch Baby carrots, 1 bag Preparation:

1. Wash and dry the lettuce leaves. 2. Clean the radishes and remove the stems 3. Cover the Styrofoam ring with lettuce leaves, over

lapping them to cover the entire ring. 4. Secure with floral pins. 5. Skewer the vegetables with a toothpick unto the

wreath making sure that the sharp tip of the toothpick is not sticking out.

May served with creamy dill-parsley dip (see recipe on next page)

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Creamy Dill-Parsley Dip for Raw Vegetables

Ingredients:

Plain fat free yogurt, 1 cup Dill, 1 tsp. Lemon juice from one lemon Parsley, fresh, 1 tsp, chopped

Preparation:

1. Mix all the ingredients. 2. Refrigerate.

Servings: 8 ADA Exchange: N/A Serving size: 2 Tbsp. Calories 14 Sodium 18 mg Total Fat 0 g Total Carbohydrate 3 g Saturated Fat 0 g Dietary Fiber 0 g Trans Fat 0 g Protein 1 g Cholesterol 1 mg Potassium 8 mg Phosphorus 0 mg