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Try
something different for your holiday meals
Nov. 16, 2006
Suzanne Havala Hobbs
It’s
that time of year again – the season when many of us
stuff ourselves with big holiday meals. As a result, we often
push away from the table uncomfortably full and overloaded
on artery-clogging bad fats.
This year, do things differently. It’s not hard, and
you don’t have to break from old traditions and many
of your favorite foods.
Here are some ways to keep holiday meals health-supporting:
* Minimize the meat. If your concept of Thanksgiving includes
a turkey, make it a small one (roasted, not deep-fried). Small
portions of meat leave more room for side dishes, and that’s
where the benefits of fiber-rich fruits and vegetables come
in. Consider alternatives to main dish meats, too. That doesn’t
mean you need to buy Tofurky (a molded, soy-based vegetarian
alterna-bird sold in natural foods stores). Meals don’t
have to center around an entrée. Just like a bag lunch
doesn’t have to revolve around a sandwich, a great holiday
meal can consist of a combination of dishes without any one
being the “main course.”
* Feature soup and several sides. Start meals with hearty
soups made with barley, rice, beans and vegetables. Try leaving
out the fatty meat and let the flavors of other ingredients
stand out. Include a large, tossed green salad sprinkled with
apple pieces, walnut halves, dried cranberries and vinaigrette
dressing. Toss a fruit salad – oranges, grapes, bananas,
kiwi, pears – with fresh mint leaves, and serve it in
a glass bowl. Serve all-American cooked vegetables: broccoli,
cauliflower, corn and carrots or a blend seasoned with a tablespoon
of orange juice concentrate – hold the butter and trans-fatty
margarine. Sweet potatoes get an A+ for nutrition. Make candied
sweet potatoes with trans fat-free margarine and a little
brown sugar.
* Bake some bread. Homemade yeast breads fill the house with
a heavenly aroma, and you can mix whole wheat flour with white
flour to boost the fiber content. Crescent rolls freeze well
and are convenient to take out as you need them. They’re
fun to make and kids can help. If you buy breads, look for
loaves in which whole grain flour is the first or second ingredient.
Serve bread with trans fat-free margarine or Italian restaurant-style
with a plate of olive oil for dipping – add a splash
of balsamic vinegar and grind some black pepper on top.
* Round out the meal with condiments. Finger foods and relishes
add color to the table and let guests customize their meals.
Set out bowls of nuts, fresh salsa, roasted red peppers, black
olive tapenade, and fresh vegetable crudités including
green onions, bell peppers, carrots, cherry tomatoes and jicama
strips.
* Choose healthful desserts, and enjoy them. Pumpkin pie and
warm baked apples topped with cinnamon and dollop of lowfat
vanilla ice cream are within the bounds of good nutrition.
If you use ready-made crust to make pie, read the nutrition
facts label to be sure it’s free of trans fat. To make
your own crust, use vegetable oil in lieu of shortening. (Check
your old Betty Crocker Cookbook – the recipe is there.)
Other good choices: tapioca or rice pudding made with lowfat
milk. Serve it in a footed dessert cup topped with a shake
of cinnamon or nutmeg and chopped almonds or walnuts. To cut
calories, eat dessert first. The rationale: If you’re
going to eat dessert at the end of the meal regardless of
how full you are, eating it first may dull your appetite and
decrease the amount of other foods you eat.
The best part of healthful holiday meals: The leftovers are
good for you, too. Follow with a long walk, and feel good
about enjoying the foods of the holidays.
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