Cooking Light for the Holidays Quenby RubinSprague M'H'R'O'D', R'D' Wellness Coach

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Cooking Light for the HolidaysQuenby
Rubin-Sprague M.H.R.O.D., R.D.Wellness Coach
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Agenda

• Lightening up
• Food Substitutions
• Holiday Party Survival Tips
• For Giving a Holiday Party
• For Attending a Holiday Party
• Creating Healthy Holiday Recipes
• Surprise

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Lightening Up

• Everyone has recipes or meals that are their
  favoritesare your favorites healthy for your
  heart or your waistline?
• Reducing the amount of saturated fat,
  cholesterol, and sodium (salt) in recipes can be
  easy with tasty results.
• Formula Eliminate, Reduce and Substitute

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Reducing Fat and Cholesterol

• Limit fat while cooking by
• Use a non-stick pan or replace oil with a cooking
  spray
• Cook foods in liquids (stock, lemon juice, fruit
  juice or water) instead of oil

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Reducing Fat and Cholesterol

• Limit fat while cooking by
• In place of cream use low fat yogurt, evaporated
  skim milk, cornstarch or low fat soymilk
• Use fruit or vegetable purees in place of fat in
  baking and casserole dishes

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Reducing Fat and Cholesterol

• Limit fat while cooking by
• Use salsa, chutneys and vinegars in place of sour
  creams, butter, and other creamy sauces
• Trim all visible fat from meatsbuy extra lean
  meats

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Reducing Fat and Cholesterol

• Limit fat while cooking by
• Try a combination of both fat free and 2 reduced
  fat cheese in recipes that call for cheese
• Use fruit or vegetable purees in place of fat in
  baking and casserole dishes (applesauce, mashed
  banana or plain yogurt)

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Reducing Fat and Cholesterol

• Alternate cooking methods to frying
• Broiling
• Microwaving
• Roasting
• Steaming
• Grilling
• Poaching
• Stir Fry

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Reducing Sodium

• Limit salt while cooking by
• Using low-salt or salt free seasoning
• Drain and rinse canned foods prior to preparing
• Incorporate fresh fruits and vegetables

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Reducing Sodium

• Limit salt while cooking by
• Cook pastas, rice and hot cereals without salt
• Use low sodium or sodium free bouillon
• Choose onion and garlic powder instead of onion
  and garlic salt

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Formula

• Eliminate
• Ask Which ingredients are essential?
• Eliminate those that are not. For example
  salting water before cooking pasta and vegetables.

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Formula continued

• Reduce
• Ask Does the recipe need the full amount of
  sugar or fat?
• Reduce sugar and fat by 1/3 or ½ to save on
  calories. Or use non-stick pans in place of oil
  in the pan to reduce the total fat.

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Formula continued

• Substitute
• Try substituting a more healthful ingredient for
  one that is higher in fat and salt

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Food Substitutions

• Please follow along with the table provided
  in your handout

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Survival Tips Giving the Party

• Offer no or lower calorie drinks holiday tea,
  diet soda, mineral water, coffee, light beer,
  wine spritzers or holiday punch made with diet
  soda
• Serve fruit and vegetable trays
• Keep dips and spreads light use nonfat sour
  cream, light cream cheese, low-fat mayonnaise and
  low-fat yogurt
• Serve whole grain crackers and whole grain breads
  

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Survival Tips Giving the Party

• Serve lean meats and fish shrimp served with
  cocktail sauce roasted sliced turkey breast
  lean ham sliced lean roast beef or grilled or
  broiled salmon
• Serve Lighter Desserts
• Offer Light Condiments on the buffet spicy
  mustard, low-fat mayonnaise, barbecue sauce,
  cranberry sauce, fruit chutney or relishes
• Have small plates out on your buffet

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Survival Tips Giving the Party

• Encourage Physical Activity
• Dancing
• Holiday Caroling
• Games Pingpong, billiards, foosball, Pictionary
  or any other game that involves movement.

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Survival Tips Attending the Party

• Take the edge off your hunger before going to the
  party
• Make just one trip to the buffet
• Choose the lower calorie/lower fat party foods
• Survey the buffet table prior to choosing.
  Choose the foods that you love verses the foods
  that you sort of like

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Survival Tips Attending the Party

• Do not linger around the buffet table
• Keep moving during the party (unless it is a sit
  down dinner) mingling increases your activity
  level and increases the enjoyment
• Avoid creamy or specialty alcohol drinks
• Between alcoholic drinks drink plenty of water or
  another non-alcoholic beverage

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Most Important Holiday Survival Tip

• The 80/20 Rule
• 80 of the time you are following your eating
  plan, but..
• 20 of the time, you may indulge in small
  portions of those once-a year favorites

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Creating Healthy Holiday Recipes

• Turkey
• Cook the turkey on a rack that will allow the fat
  to drip away from the meat.
• Use a fat separator for the roasting pan juices
  and skim off all fat before making the gravy.

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Creating Healthy Holiday Recipes

• Turkey
• When making the gravy, use the brown bits in the
  bottom of the roaster and not so much of the
  drippings. The flavor is in the bits not the
  drippings. For a creamy gravy, use fat-free half
  and half or low-fat milk instead of half and
  half.

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Creating Healthy Holiday Recipes

• Stuffing
• Dont stuff the turkey with the dressing, it will
  absorb much of the fat while cooking. Bake the
  stuffing in a covered casserole dish instead.

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Creating Healthy Holiday Recipes

• Potatoes
• Mash the potatoes with chicken broth and canned
  evaporated skimmed milk.
• Yukon Gold potatoes have a natural butter
  flavoring so that you do not need to add butter
  while making the mashed potatoes.

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Creating Healthy Holiday Recipes

• Potatoes
• Red and white potatoes have low starch and high
  sugar content.
• Russet potatoes have high starch and low sugar
  content.
• Yukon Gold have medium starch and medium sugar
  content.

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Creating Healthy Holiday Recipes

• Pumpkin Pie
• Make pumpkin pies with canned, evaporated skimmed
  milk.
• Substitute the sugar with sugar substitute that
  works well with baking (Splenda).
• Use extra spices when baking the pie for greater
  flavor.
• Use light or fat free whipped topping on the pie.
  

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Creating Healthy Holiday Recipes

• Snacks
• Use fat free or light cream cheese for dips,
  spreads and cheesecakes. This cuts about 16
  grams of fat per cup of cream cheese.
• Use reduced fat cheese in cheese logs, appetizers
  and side dishes. This cuts about 36 grams of fat
  and 320 calories per every 8 ounce.

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Creating Healthy Holiday Recipes

• Snacks
• Use a blend of real mayonnaise and fat free sour
  cream for dips, appetizers and side dishes. This
  cuts about 1000 calories and 132 grams of fat per
  cup.

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Sharing Recipes

• In your handouts you will find recipes for
• Turkey
• Stuffing
• Potatoes (Sweet Potatoes)
• Vegetables
• Sides
• Desserts
• Appetizers

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Surprise!!!

• Spiced Pumpkin Cake
• 1 Box yellow cake mix
• 1 15 ounce can pumpkin pie mix (puree and
  spices)
• 3 Egg or 6 Egg Whites
• Bake at 350F for 35 40 minutes
• Variation Use 1 box of spiced cake mix and 1
  can of pumpkin puree (with no spices included)

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• Any questions or comments?
• Thank You for Attending.