1. food and drink
2. desserts and baking

healthy holiday
Recipes
Eat to maintain and Not Gain
HighmarkBlueShield.com
1
Not sure what to do with the Thanksgiving leftovers and trying not to feel overstuffed? Tired of commiting to a
New Year’s resolution to loose weight? Why not make it a little easier on yourself with these great tasting healthy
recipes! You will be delighted by the “defatted” versions of old favorites, as well as tempting new creations that are
great for holiday entertaining or homemade gift ideas.
Table of Contents:
tasty not weighty Thanksgiving recipes
3-4
a new spin on the Thanksgiving leftovers
5-7
Gifts of Good Taste
8-10
Holiday Cookie Exchange… A Healthier Way
11-13
Healthy Holiday Recipes for entertaining
14-16
“mocktails” & appetizers
17-19
recipes for stress resilience
20-22
Holiday Recipe Renovations
You can still enjoy your favorite, traditional holiday fare without overloading on fat, sugar, salt and calories. The key is to prepare
them in a healthier way and use high-quality ingredients and better preparation techniques. Try incorporating some of these
cooking tips into traditional holiday foods to help you maintain, not gain. You CAN renovate holiday favorites without sacrificing
flavor and delectableness.
HEALTHY COOKING TIPS
HOLIDAY FAVORITE
RECIPE RENOVATION SUGGESTION
Gravy
Refrigerate and skim the fat off the top after it hardens. This saves over 50 grams of fat per 1 cup and
over 400 calories. Or, invest in a gravy separator and pour off the defatted stock from the bottom of
the separator. (The fat will rise to the top.)
Dressing
Use less bread and switch from white to whole wheat bread. Add more onions, celery, other
vegetables and fruits like apples or cranberries. Flavor with vegetable or chicken broth instead
of butter, margarine or grease from meat.
Mashed potatoes
Use skim milk, garlic and Parmesan cheese instead of whole milk and butter.
Potato latkes
Substitute 2 egg whites or 1/4 cup egg substitute for 1 whole egg.
Noodle kugel
Use no-yolk egg noodles, low-fat cottage cheese, fat-free half and half or evaporated skimmed milk
in place of whole milk or cream, and use egg substitute in place of whole eggs.
tasty not weighty
Thanksgiving recipes
Roasted Turkey with Balsamic Brown Sugar Sauce
Ingredients:
1 (15-pound) turkey, thawed
1 tablespoon olive oil
4 sprigs fresh rosemary
3 to 4 cloves garlic
Ground black pepper, to taste
Sauce:
1 cup balsamic vinegar
1 cup defatted pan drippings (see directions below)
3 tablespoons brown sugar
Instructions:
1.Rinse turkey inside and out. Pat dry with paper towels. Place
breast side up on a rack in a roasting pan. Rub the turkey with
the oil, one sprig of rosemary and one garlic clove. Place all
of the remaining rosemary and garlic inside the bird. Add
pepper to taste.
2.Loosely tie the legs together. Place into the middle of the
oven to roast. Roast at 325 degrees F for about 1.5 hours.
Then when the skin is light golden, cover the breast with a
tent of foil to prevent overcooking the breast. Return to oven.
3.Check for doneness (an internal temperature of 170-175
degrees F) after the bird has roasted for a total of about 3 to
3.5 hours.
4.Remove turkey from oven. Let stand about 20 minutes to
allow juices to settle in the meat.
5.Deglaze the pan by adding 1/2 cup water; stir to scrape up
browned bits. Pour pan drippings into a gravy separator, and
pour off the defatted drippings, reserving 1 cup for the sauce.
6.To make the sauce, combine the vinegar, 1 cup defatted
drippings and brown sugar in a small saucepan. Warm the
sauce over low heat just until the steam “escapes.” Do not boil.
7.Carve the turkey; drizzle with a spoonful of the warmed
sauce. Makes 10 servings.
Nutrition Facts per Serving: 255 calories, 7g fat, 85mg
cholesterol, 33g protein, 90mg sodium
Stuffing with Cranberries
Baking stuffing separately from the turkey saves calories and
fat. It is also safer.
Ingredients:
1 cup chicken or vegetable stock
1/2 cup diced onion
1 cup diced celery
4 cups whole wheat bread cubes
1/4 cup chopped fresh parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
Instructions:
1.In a large skillet, sauté the chopped celery and onion in a
small amount of stock until tender. Remove from heat.
2.In a large bowl, combine the bread cubes and remaining
ingredients. Stir in the sautéed onion and celery and any
remaining broth.
3.Spray a two-quart baking dish with no-stick cooking spray,
and spoon in stuffing mixture. Cover and bake at 350 degrees
F for 20 minutes.
4.Uncover and bake an additional 10 minutes. Serve hot. Makes
10 (1/2-cup) servings.
1/8 teaspoon ground nutmeg
1/2 cup fresh cranberries, chopped
1 cup chopped water chestnuts
1 cup chopped apple
Nutrition Facts Per Serving: 190 calories, 2g fat,
trace cholesterol, 7g protein, 455mg sodium
did you know?
A typical Thanksgiving meal contains about 2,000 to
3,000 calories. Try these lower-calorie, lower-fat modified
versions of favorite holiday fare.
3
Easy Mashed Potatoes
Ingredients:
8 medium red-skinned potatoes, scrubbed and unpeeled
1/2 cup non-fat dry milk powder
2 tablespoons light tub margarine
1/4 teaspoon ground white pepper
Instructions:
1.Cut potatoes into chunks, and place in a 4-quart stock pot.
Add water just to cover.
2.Bring the potatoes to a boil over high heat. Reduce heat to
medium. Cover and cook for 10 minutes, or until potatoes
are tender.
3.Drain water from the pot, reserving about 1 cup of the potato
water. Add the dry milk powder, margarine and pepper to
the potatoes. Mash with a potato masher until smooth. If
the potatoes are too stiff, add a little of the reserved cooking
liquid.
4.Serve immediately. Makes 12 servings.
Nutrition Facts Per Serving: 96 calories, 1g fat, 0 cholesterol,
3g protein, 86mg sodium
Green Bean Casserole
Ingredients:
Instructions:
3 (10-ounce) packages frozen French-style green beans,
thawed and drained
1.In a large bowl, combine the green beans, soup, sour cream
and pepper. Stir to mix well. Place the green bean mixture in
a 2-quart casserole dish coated with no-stick cooking spray.
Arrange the onion rings over the top.
1 (10.75-ounces) can condensed reduced-fat cream of
mushroom soup
1/2 cup fat-free or light sour cream
1/4 teaspoon ground black pepper
2 medium sweet onions, thinly sliced and separated into rings
1/4 cup grated Parmesan cheese
3 tablespoons Panko bread crumbs or other dry bread crumbs
2.Combine the Parmesan cheese and bread crumbs in a
small bowl, and sprinkle over onions. Coat top with no-stick
cooking spray.
3.Bake at 350 degrees F for 50 minutes, or until the green bean
mixture is bubbly, and the top is lightly browned. Makes
12 servings.
Nutrition Facts Per Serving: 51 calories, trace fat,
2mg cholesterol, 3g protein, 170mg sodium
The Best Light Pumpkin Pie
Ingredients:
1 cup gingersnaps or broken graham crackers
1 (16-ounce) can solid pack pumpkin
4 egg whites or 1/4 cup egg substitute
1/2 cup granulated sugar or equivalent sugar substitute
2 teaspoons pumpkin pie spice
1 (12-ounce) can evaporated skimmed milk
Instructions:
1.Grind the cookies in a food processor to make about ½ cup
crumbs. Lightly coat a 9-inch glass pie pan with no-stick
cooking spray. Pat the cookie crumbs evenly into the pan.
2.Combine the remaining ingredients in a medium-sized bowl,
mixing well. Pour into the crust.
3.Bake at 350 degrees F for about 45 minutes or until a knife
inserted into center comes out clean.
4.Allow to cool and slice in 8 wedges. To serve, top with fat-free
whipped topping. Store leftovers in the refrigerator. Makes 8
servings.
Nutrition Facts Per Serving: 165 calories, 1.5g fat, 1.5mg
cholesterol, 6g protein, 170mg sodium
4
a new spin on the
Thanksgiving leftovers
Hearty Turkey Chili
Ingredients:
1 tablespoon olive oil
1 large onion, chopped
2 cups chopped celery
1 pound leftover (cooked) turkey, chopped
2 cups canned tomatoes, no-added-salt
1 (15.5-ounce) can dark red kidney beans, drained and rinsed
Instructions:
1 (15.5-ounce) can cannellini beans, drained and rinsed
1.Heat olive oil over high heat in a large Dutch oven or deep pan.
1 teaspoon granulated sugar
2.Add onions and celery, and sauté until caramelized. Add
turkey and continue to brown for 1 to 2 minutes.
2 teaspoons chili powder
2 teaspoons ground cumin
8 tablespoons fat-free or light sour cream (for topping)
Nutrition Facts Per Serving: 240 calories, 5g fat,
43mg cholesterol, 25g protein, 190mg sodium
3.Add remaining ingredients, except for the sour cream.
4.Reduce heat to medium, and cover and cook for 20 minutes.
5.Adjust seasonings to taste.
6.To serve, top with a tablespoon of fat-free sour cream.
Makes 8 servings.
Lemony Turkey Pitas
Ingredients:
1/2 cup low-fat (or light) lemon yogurt
2 tablespoons light mayonnaise
2 tablespoons chopped fresh parsley
2 cups leftover turkey breast, cut into ½-inch cubes
1/2 cup seedless green grapes, sliced in half
4 mini whole wheat pitas
how to safely use and store LEFTOVERS
• Wash your hands with soap and warm water before
and after handling any cooked (or uncooked) food. Use
clean utensils to handle the food, and store it in clean
containers.
• To store leftovers, refrigerate or freeze within 2 hours
after cooking.
8 lettuce leaves
• Reheat all leftover cooked foods to a temperature of
165 degree F.
Instructions:
• Never taste leftovers of questionable age or safety.
Remember…when in doubt, throw it out!
1.In a medium bowl, combine yogurt, mayonnaise and
parsley. Fold in turkey and grapes. Cover and refrigerate at
least one hour.
2.Open pitas and line the inside with lettuce, then spoon in the
turkey mixture. Makes 4 servings.
Nutrition Facts Per Serving: 216 calories, 7g fat,
85mg cholesterol, 19g protein, 371mg sodium
5
Southwestern Sweet Potato Soup
Ingredients:
Instructions:
1 tablespoon olive oil
1.Heat oil over medium heat in a large saucepan. Add onions
and red pepper, and cook for 3 to 4 minutes or until softened.
1/2 cup chopped onion
1 red bell pepper, seeded and diced
2 cups diced sweet potatoes, uncooked
1 cup leftover mashed potatoes
4 cups chicken or vegetable stock
1 cup frozen corn, thawed
1 (6-ounce) can diced green chilies
Salt and ground black pepper, to taste
1/4 cup chopped fresh cilantro, optional
2.Add sweet potatoes; cook for 2 to 3 minutes. Add stock, and
bring to a boil. Reduce heat and simmer, uncovered, for 12 to
15 minutes or until potatoes are tender.
3.In a blender or food processor, puree potato mixture in
batches; return to pan.
4.Add leftover mashed potatoes, corn and green chilies. Cook
for 3 to 4 minutes. Season to taste with salt and pepper. Serve
soup garnished with fresh cilantro. Makes 6 (1-cup) servings.
Nutrition Facts Per Serving: 147 calories, 3.5g fat, trace
cholesterol, 5.5g protein, 530mg sodium
Sweet Potato fries
Be sure to buy sweet potatoes, not yams. Sweet potatoes are
a good source of beta-carotene, vitamins C and A and other
beneficial antioxidants. Yams don’t contain beta-carotene and
vitamin A.
Ingredients:
1 pound sweet potatoes, each cut lengthwise into 6 wedges
1 tablespoon canola oil
1/2 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon salt and ground black pepper, to taste
Instructions:
1.Place potatoes in a large mixing bowl. Add oil, paprika, garlic
powder and salt and toss to coat.
2.Season to taste with pepper.
3.Place on a baking sheet coated with no-stick cooking spray.
Bake at 400 degrees F for 25 minutes or until tender and
golden, turning once. Makes 4 servings.
Nutrition Facts Per Serving: 105 calories, 4g fat, 0 cholesterol,
1.4g protein, 140mg sodium
Cranberry-Ginger Applesauce
Ingredients:
2-1/2 pounds apples (about 7 medium)
1/2 cup cranberries, fresh or frozen
1 (1-inch) slice ginger root
1 tablespoon lemon zest
have given up juice and are at a steam-boil. Reduce to low
and simmer 10 minutes, stirring occasionally until apples
have totally collapsed and no longer hold their shape.
3.Discard ginger slice. Pass through a food mill or coarse sieve
to remove skin, if desired. Makes about 3 cups.
Instructions:
Nutrition Facts Per 1/2-cup Serving: 117 calories, trace fat,
0 cholesterol, 0g protein, 0mg sodium
1.Core apples and cut into wedges, but do not peel.
This recipe: Copyright © 2000-2011. WholeHealthMD.com, LLC. All rights reserved.
2.In medium saucepan, combine apples, cranberries, ginger
root and lemon zest. Cover, turn heat to medium-low, and
cook, stirring occasionally, for 7 to 10 minutes until apples
Used with permission.
6
Toasted Couscous Pumpkin Risotto
Ingredients:
Pepper Puree:
1 garlic clove, peeled
1 cup bottled roasted red peppers, rinsed/drained
Risotto:
1½ cups couscous, uncooked
1 large onion, finely chopped
3 garlic cloves, crushed
1 teaspoon granulated sugar
3-1/3 cups water
1/2 cup sherry
3/4 teaspoon salt
3/4 cup canned solid pack pumpkin
1/4 cup grated Parmesan cheese
1/4 teaspoon ground black pepper
1½ teaspoons unsalted butter
Instructions:
1.To make the pepper puree: In small saucepan of boiling
water, blanch garlic 2 minutes. Transfer to a food processor,
add roasted peppers and process to a smooth puree.
Set aside.
2.To make the risotto: In large skillet, heat couscous over
medium heat, stirring frequently, until golden, about 3
minutes. Remove skillet from heat.
3.In large saucepan, combine onion, garlic and sugar with 1/3
cup of the water. Cook over medium heat, stirring frequently,
until onion is wilted, about 7 minutes. Stir in couscous and
sherry, and cook until sherry has evaporated, about 1 minute.
4.In a measuring cup stir together remaining 3 cups water and
salt. Add to saucepan, 1/2 cup at a time, allowing couscous
to absorb all liquid before adding any more. Continue
cooking and adding liquid until all liquid has been added and
couscous is creamy.
5.Stir in pumpkin, Parmesan and black pepper, and cook until
heated through, about 3 minutes. Stir in butter. Serve topped
with pepper puree. Makes 6 servings.
Nutrition Facts Per Serving: 228 calories, 1.7g fat,
5mg cholesterol, 9g protein, 480mg sodium
This recipe: Copyright © 2000-2011. WholeHealthMD.com, LLC. All rights reserved.
Used with permission.
Pierogie Casserole
Ingredients:
8 ounces whole wheat lasagna noodles
1 teaspoon olive oil
2 large onions, diced
8 ounces (2 cups) shredded low-fat sharp cheddar cheese
4 cups leftover mashed potatoes
3.In a medium bowl, combine the cheese and mashed
potatoes.
4.Coat a 9x13-inch baking dish with no-stick cooking spray.
Line the bottom with a layer of noodles. Next add a layer of
the potato-cheese mixture, then spread with a portion of the
onions. Continue to layer the ingredients, ending with a layer
of noodles and topping with onions.
Instructions:
5.Bake at 350 degrees F for 15 to 20 minutes or until bubbly
and lightly browned. Cover with foil if the top browns too
quickly. Makes 6 servings.
1.Cook noodles according to package directions. Drain and
set aside.
Nutrition Facts Per Serving: 323 calories, 6g fat,
10mg cholesterol, 18g protein, 521mg sodium
Salt and ground black pepper, to taste
2.Coat a medium skillet with no-stick cooking spray, and add
oil. Heat over medium-high heat. Add onions and sauté until
softened and lightly browned.
7
Gifts of Good Taste
Make the holidays even more special with homemade gifts, which are easy and inexpensive to make. They are also a great way to
promote health and happiness this holiday season.
Chai Tea Mix
Ingredients:
1 orange
1/2 cup cardamom pods
12 cinnamon sticks, crushed
2 tablespoons whole cloves
2 tablespoons black peppercorns
2 tablespoons allspice berries
1 tablespoon coriander seeds
1/4 cup whole star anise
1/2 cup loose Darjeeling tea
Instructions:
1.Dry the orange: Preheat oven to 200 degrees F. Line a baking
sheet with parchment paper. Slice the orange into 1/8-inch
thick rounds and place on the prepared baking sheet. Bake,
turning occasionally, until dry—about 2-3 hours.
2.Make spice mix: Combine the dried orange and the rest of
the ingredients except the tea in a large bowl and toss to
combine.
3.Place desired amount of Chai spice mix in a jar or decorative
bottle and seal with lid. Place desired amount of Darjeeling
tea in a baggie. Using decorative ribbon, attach tea to Chai
spice jar/bottle.
4.Create recipe cards to accompany jars with the following
instructions: To make tea, simmer 2 tablespoons of the Chai
spice mix with 1¼ cups nonfat milk or soymilk, 1 cup water
and 1 tablespoon sugar for 25 minutes. Add 1½ tablespoons of
Darjeeling tea and steep for 3 minutes. Strain into 2 large mugs
and serve immediately.
Nutrition Facts Per Two Tablespoon Serving: 12 calories, trace
fat, trace protein, trace sodium
Cinnamon Oatmeal Pancake Mix
Ingredients:
4 cups quick-cooking oats
2 cups whole wheat flour
2 cups all-purpose flour
1 cup non-fat dry milk powder
2 tablespoons ground cinnamon
3 tablespoons baking powder
1/2 teaspoon cream of tartar
Instructions:
1.Combine all ingredients in a large bowl and then pour into a
wide-mouth glass jar. Seal well. Decorate the jar or cover the
top with a festive piece of fabric, if desired.
2.Attach a recipe card or gift tag with the following instructions: Pour 1/2 cup egg substitute into a medium mixing
bowl. Gradually beat in 1/4 cup canola oil. Beat in 2 cups
pancake mix alternately with 1 cup water.
Heat a large skillet that has been coated with no-stick
cooking spray over medium-high heat. When hot, pour
batter in large spoonfuls onto the skillet and cook until the
tops show broken bubbles (about 2 to 3 minutes). Turn and
cook another 2 to 3 minutes, or until golden brown. Makes 12
(5-inch) pancakes.
Nutrition Facts Per 1 Pancake: 102 calories, 5.4g fat, trace
cholesterol, 3g protein, 85mg sodium
8
Friendship 2-Bean and 3-Grain Soup Mix
Ingredients:
1/2 cup split peas, uncooked
1/3 cup reduced-sodium vegetable bouillon granules
1/4 cup pearl barley, uncooked
1/2 cup dry lentils, uncooked
1/4 cup dried minced onion
2 teaspoons dried Italian seasoning
1/2 cup brown rice, quinoa or faro, uncooked
2 bay leaves
1/2 cup whole grain elbow macaroni, uncooked
Instructions:
1.In a 1½ pint glass jar, layer the split peas, bouillon, barley,
lentils, onions, Italian seasoning, rice and bay leaves. Wrap
the pasta in plastic wrap, and place in the jar. Seal tightly.
Decorate the jar or cover the top with a festive piece of fabric,
if desired.
2.Attach a recipe card or gift tag with the following instructions: Additional Ingredients Needed: 1 (28-ounce) can diced
no-added-salt tomatoes, 1 (6-ounce) can tomato paste, 3
quarts water, black pepper and garlic powder
3.To prepare soup: Remove pasta from top of jar, and set aside.
In a large stockpot, add undrained tomatoes, tomato paste,
water and jar of soup mix. Bring to a boil over medium heat;
reduce the heat to low. Cover and simmer for 45 minutes. Stir
in the pasta, cover and simmer an additional 15 to 20 minutes
or until pasta, peas, lentils and barley are tender. Season with
pepper and garlic powder, to taste. Makes 16 servings.
Nutrition Facts Per Serving: 94 calories, trace fat, 0 cholesterol,
5g protein, 31mg sodium
Chicken-Lentil Noodle Soup in a Jar
Ingredients:
Instructions:
1/4 cup red or French lentils
1.In a 2-cup glass jar, layer from bottom to top in this order:
Lentils, onion flakes, bouillon, parsley, celery seed, garlic
powder, noodles and bay leaf. Seal the jar. Decorate the jar or
cover the top with a festive piece of fabric, if desired.
2 tablespoons dried onion flakes
2½ tablespoons low-sodium chicken bouillon granules
1/2 teaspoon dried parsley
1/8 teaspoon celery seed
1/8 teaspoon garlic powder
1 cup medium (whole grain) egg noodles
1 bay leaf
Nutrition Facts Per Serving: 130 calories, 1.5g fat, 34mg
cholesterol, 14g protein, 47mg sodium
2.Attach a recipe card or gift tag with the following instructions: Bring 8 cups of water to boil in a large stockpot. Stir
in jar of soup mix. Cover, reduce heat and simmer for 25
minutes. Discard bay leaf, and stir in 1½ cups frozen corn or
mixed vegetables and 2 cups cooked, diced chicken. Simmer
for 5 minutes until vegetables are tender and chicken is
heated through. Makes 8 servings.
Holiday Peppermint Bath Salts
Ingredients:
Instructions:
2 cups Epsom salts
1.Place 1 cup Epsom salts and 1/4 cup sea salt in a bowl or
re-sealable bag. Add 2 to 3 drops of peppermint oil. Mix well.
1/2 cup sea salt
4 to 6 drops peppermint oil
2 to 3 drops red, green or blue food coloring
2.Place the remaining Epsom and sea salts in a second bowl.
Add food coloring and remaining drops of peppermint oil.
Mix all ingredients well.
3.Layer the colored and white salts in a clear bottle or jar. Tie
with a ribbon and some other festive, color-coordinated
ornamentation, like candy canes.
9
Cranberry-Pistachio Biscotti in a Jar
Ingredients:
3/4 cup dried cranberries
3/4 cup shelled green pistachios
2 cups all-purpose unbleached flour
1/2 teaspoon ground cinnamon
2 teaspoons baking powder
2/3 cup granulated sugar
Instructions:
1.Use a wide-mouth 1-quart jar and layer the ingredients in
order. Tap the jar gently on the counter top to settle each
layer before adding the next. Add additional dried fruits or
pistachios to fill any gaps. Decorate the jar or cover the top
with a festive piece of fabric, if desired.
2.Attach a recipe card or gift tag with the following instructions: Using an electric mixer, beat 1/3 cup margarine
(or butter) on medium speed to soften. Add 1/2 cup egg
substitute (or 2 eggs) and beat on medium speed until well
combined. Using a wooden spoon, stir in contents of jar until
combined. Refrigerate for about 1 hour to make the dough
easier to handle. Divide the dough in half and place on a
baking sheet, forming 2 loaves—about 2x9-inches each. Bake
at 375 degrees F for 25 to 30 minutes or until a toothpick
inserted in the center comes out clean. Cool on baking
sheet for 1 hour. Then carefully cut each loaf diagonally into
1/2-inch thick slices using a serrated knife. Place slices, cut
side up, on an ungreased baking sheet. Bake at 325 degrees F
for 8 minutes, then turn over and bake for an additional 8 to
10 minutes until dry and crisp. Transfer to a wire rack to cool,
and store in an airtight container. Makes about 32 cookies.
Nutrition Facts Per Serving: 228 calories, 1.7g fat,
5mg cholesterol, 9g protein, 480mg sodium
10
Holiday Cookie Exchange…
A Healthier Way
Gingerbread Cookie Cut-Outs
Ingredients:
1/2 cup brown sugar
1/2 cup molasses
1/4 cup butter or trans fat-free stick margarine, softened
3½ cups all-purpose flour
2 teaspoons ground ginger
1 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 cup water
creamed mixture, alternately with water, mixing well after
each addition.
3.Roll dough out onto a floured surface, and cut with a cookie
cutter. Carefully place cookies on baking sheets coated with
no-stick cooking spray.
Instructions:
4.Bake at 375 degrees F for 8 minutes. Allow to cool for 4
minutes before transferring to a wire rack to cool completely.
1.Cream together brown sugar, molasses and butter in a large
bowl with an electric mixer on medium speed.
5.Decorate with icing or sprinkle with powdered sugar, if
desired. Makes about 18 cookies.
2.Combine flour, ginger, baking soda, salt, cinnamon and
cloves in a separate bowl; mix to blend. Add flour mixture to
Nutrition Facts Per 1 Cookie: 160 calories, 3g fat,
5mg cholesterol, 3g protein, 170mg sodium
Peanut Butter Blossom Cookies
Ingredients:
Instructions:
1/4 cup light stick margarine, softened
1.In a large bowl, cream margarine using an electric mixer.
Gradually add sugars, beating after each addition, until
creamy.
3/4 cup light brown sugar
1/2 cup granulated sugar
1/3 cup reduced-fat peanut butter
1 egg or 1/4 cup egg substitute
1/4 cup unsweetened applesauce
1/2 teaspoon baking soda
1 teaspoon pure vanilla extract
2½ cups all-purpose flour
Nutrition Facts Per 2 Cookies: 95 calories, 2g fat,
5mg cholesterol, 2g protein, 52mg sodium
2.Add peanut butter, egg, applesauce and baking soda, and
beat well. Add vanilla, then gradually add flour to batter.
3.Roll dough into 60 1-inch balls. Place on baking sheets that
have been coated with no-stick cooking spray.
4.Flatten balls slightly with back of a wet fork. Bake 350 degrees
F for 12 to 15 minutes, or until light brown. Makes 5 dozen.
5.Variation: Top with 1 chocolate drop candy immediately
upon removing cookies from the oven. Each drop candy will
add 22 calories and 1.3 grams of fat to each cookie.
11
Chocolate Chip Cookies
Ingredients:
1/4 cup butter or trans fat-free stick margarine
1/2 cup granulated sugar
3/4 cup brown sugar
1 egg or 1/4 cup egg substitute
1/3 cup fat-free plain yogurt
1/3 cup unsweetened applesauce
2 teaspoons pure vanilla extract
2 cups all-purpose flour
1/2 teaspoon salt
6 ounces miniature semisweet or bittersweet chocolate chips
Instructions:
1.In a large bowl, cream margarine with sugar and brown sugar
using an electric mixer. Add egg and mix well. Add yogurt,
applesauce and vanilla. Mix well and set aside.
2.In a medium bowl, combine flour, baking soda and salt.
Add to creamed mixture and mix well. Add chocolate chips.
Refrigerate dough until well chilled. (For crispier cookies,
freeze the dough for at least 2 hours before baking.)
3.Measure 1½ tablespoons dough per cookie and place 2
inches apart on the baking sheet that has been coated with
no-stick cooking spray. Bake at 350 degrees F for 8 to 10
minutes or until cookies begin to turn golden on the edges.
Let cool before removing to a wire rack. Makes about
4 dozen.
Nutrition Facts Per 2 Cookies: 95 calories, trace fat,
0 cholesterol, 1g protein, 32mg sodium
Vanilla-Lemon Cookies
Ingredients:
Instructions:
1¾ cups all-purpose flour
1.In a medium bowl, whisk together flour, baking powder,
cinnamon and salt. Cream butter, sugar and brown sugar
in a large mixing bowl on medium speed with an electric
mixer until light and fluffy. Beat in egg, vanilla and lemon
peel. Gradually add flour mixture on low speed until well
combined.
2 teaspoons baking powder
3/4 teaspoon ground cinnamon
1/8 teaspoon salt
1/2 cup unsalted butter or trans fat-free
stick margarine, softened
1/2 cup granulated sugar
1/2 cup light brown sugar
1 egg or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 teaspoon finely grated lemon peel
1/4 cup warm water
4 teaspoons dried egg whites
1 tablespoon fresh lemon juice
3½ cups powdered sugar
2.Divide dough in half and flatten into disks. Wrap tightly and
refrigerate until firm—about 1 hour.
3.Roll out one disk at a time between two pieces of parchment
paper to 1/8 inch thick. With floured cookie cutters, cut
out shapes and place them on baking sheets lined with
parchment paper. Freeze until firm—about 15 minutes.
4.Bake at 325 degrees F until cookies are lightly browned
around the edges, about 12 to 15 minutes. Transfer cookies to
wire racks and let cool completely.
5.Meanwhile, beat water and egg whites on low speed until
the water is absorbed—about 2 minutes. Add lemon juice
and gradually beat in powdered sugar until stiff, but not dry.
Decorate cooled cookies with icing, if desired.
Nutrition Facts Per 1 Cookie: 120 calories, 3g fat,
15mg cholesterol, 1g protein, 40mg sodium
12
Applesauce-Oatmeal Cookies
Ingredients:
1 cup old-fashioned rolled oats
2½ cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
Dash salt
1 cup brown sugar, firmly packed
3/4 cup + 2 tablespoons unsweetened applesauce
1 egg, lightly beaten (or 1/4 cup egg substitute)
1 tablespoon pure vanilla extract
1 cup raisins (dark or golden)
Instructions:
1.Combine oats, flour, baking soda, cinnamon and salt in a
large bowl.
2.In a separate bowl, beat together brown sugar, applesauce,
egg and vanilla with an electric mixer until well combined.
3.Stir wet ingredients into dry ingredients, and fold in raisins.
4.Drop cookie dough by teaspoonfuls onto a baking sheet
coated with no-stick cooking spray. Leave 1½ inches between
cookies.
5.Bake at 350 degrees F for 15 minutes. Let cookies cool on a
wire rack. Makes about 5 dozen.
Nutrition Facts Per 2 Cookies: 95 calories, trace fat,
0 cholesterol, 1g protein, 32mg sodium
Sugar Cookies
Ingredients:
Instructions:
1 cup granulated sugar
1.In a large bowl, cream sugar and margarine using an electric
mixer. Beat in egg, milk and vanilla.
1/3 cup trans fat-free stick margarine, softened
1 egg or 1/4 cup egg substitute
2 tablespoons fat-free milk
1 teaspoon pure vanilla extract
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
Nutrition Facts Per 2 Cookies: 96 calories, 3g fat,
5mg cholesterol, 1g protein, 124mg sodium
2.In a medium bowl, combine remaining ingredients. Gradually
beat into sugar mixture. Cover and refrigerate dough until
chilled thoroughly—about 2 hours.
3.Coat baking sheets with no-stick cooking spray. Form dough
into about 48 1-inch balls and place on baking sheets. Lightly
press thumb in center of each cookie.
4.Bake at 375 degrees F for 8 minutes or until just golden.
Remove cookies from baking sheet and let cool on cooling
rack. Makes 4 dozen.
5.Variation: Place 1/2 teaspoon all-fruit jam into each thumb
imprint immediately upon removing from the oven. This will
add great flavor and very few calories.
Fudgey Brownies
Ingredients:
Instructions:
1 cup granulated sugar
1.Line 8-inch square baking pan with foil, extending foil over
sides of pan. Coat foil with no-stick cooking spray.
2/3 cup all-purpose flour
1/2 cup baking cocoa powder
1/2 cup unsweetened applesauce
1 egg or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1/4 cup finely chopped walnuts
Nutrition Facts Per 1 Brownie: 90 calories, 2g fat, 20mg
cholesterol, 2g protein, 10gm sodium
2.In small bowl, stir together sugar, flour and cocoa. Add
applesauce, egg and vanilla, and beat on medium speed of
electric mixer until well blended. Stir in nuts. Spread batter
into prepared pan.
3.Bake at 350 degrees F for 25 minutes or until edges are firm.
Cool completely in the pan. Lift brownies from pan using
sides of foil; carefully remove foil.
4.Cut into 16 squares or other desired shapes with small
cookie cutters.
13
Healthy Holiday Recipes
for entertaining
Spinach Dip
Ingredients:
1 (10-ounce) package frozen chopped spinach, thawed and
squeezed dry
2 cups fat-free or light sour cream
1/2 cup light mayonnaise
1 (8-ounce) can water chestnuts, drained and chopped
1/2 cup thinly sliced green onions
1 packet dry vegetable soup mix
Instructions:
1.Combine all ingredients in a large bowl, mixing well.
2.Transfer to a serving dish. Cover and chill for several hours to
blend flavors.
3.Serve with raw vegetables, whole wheat bread, pumpernickel bread or whole grain crackers. Can also be used
as a filling for finger sandwiches or hollowed-out cherry
tomatoes. Makes 4 cups.
Nutrition Facts Per 1 Tablespoon Dip: 13-20 calories, 0.5g fat,
trace cholesterol, 0.7g protein, 52mg sodium
Easy Spinach Salad with Sweet ‘n Spicy French Dressing
Salad Ingredients:
3½ cups fresh baby spinach leaves
1/3 cup sliced mushrooms
1/2 red bell pepper, cut into thin rings
1/4 cup garbanzo beans, drained and rinsed
Dressing Ingredients:
2 tablespoons chopped onion
1/2 cup apple juice
3 tablespoons white wine vinegar
2 tablespoons tomato paste
1 clove garlic
1/2 teaspoon paprika
1/4 teaspoon chili powder
1/4 teaspoon salt
Dash ground cayenne pepper
Instructions:
1.Divide the spinach between 2 individual salad bowls or
plates. Arrange the mushrooms, pepper rings and garbanzo
beans over the spinach. Makes 2 servings.
2.To make dressing, place all the ingredients in a blender, and
process for 1 minute. Transfer the dressing to a small bowl,
cover and chill before serving. (Makes 3/4 cup dressing.)
3.Variation: Can also be made in a large salad bowl to serve to
a crowd.
Nutrition Facts Per Serving with 1 Tablespoon Dressing:
156 calories, 2g fat, 0 cholesterol, 5g protein, 165mg sodium
Hot Apple Cider
Ingredients:
Instructions:
2 cups water
1.Place the water and spices in a large stockpot, and bring to a
boil over high heat. Reduce the heat to low, and simmer for
10 minutes.
3 cinnamon sticks
1 tablespoon whole cloves
1/2 teaspoon ground allspice
2 quarts (32-ounces)unsweetened apple juice or apple cider
Nutrition Facts Per Serving: 46 calories, 0 fat, 0 cholesterol,
0 protein, 3mg sodium
2.Strain the mixture, discarding the spices, and return to the
stockpot.
3.Add the apple juice to the water-spice mixture, and simmer
over low heat until thoroughly heated. Serve warm in mugs.
Makes 20 (1/2-cup) servings.
14
Spicy Artichoke Spread
Ingredients:
Instructions:
1 (10-ounce) package frozen artichoke hearts, thawed or 1
(14-ounce) can artichoke hearts, drained
1.Place all ingredients except 2 tablespoons Parmesan cheese
in a food processor or blender, and process until combined
and chunky.
1 heaping tablespoon spicy mustard
1 heaping tablespoon light mayonnaise
1/8 teaspoon ground cayenne pepper
1/4 cup grated Parmesan cheese
Nutrition Facts Per 1 Tablespoon Spread: 10 calories, trace fat,
1mg cholesterol, 1g protein, 40mg sodium
2.Coat a small casserole dish with no-stick cooking spray. Place
the artichoke mixture in the dish, top with the remaining
Parmesan, and bake at 350 degrees F for 25 to 30 minutes or
until bubbly.
3.Serve hot with whole grain crackers, flatbread, French bread
slices or wedges of toasted pita bread. May also be prepared
in a mini-crock pot and kept warm. Makes 1½ cups.
Potato Latkes
Ingredients:
2½ pounds large baking potatoes, washed, scrubbed, unpeeled
1 medium Spanish onion, coarsely grated
2 eggs (or 4 egg whites)
2 tablespoons unbleached all-purpose flour
1/2 teaspoon Kosher salt
1/4 teaspoon ground white pepper
Instructions:
1.Coarsely grate unpeeled potatoes into a large bowl of ice
water. Set aside for 5 minutes.
2.Drain off water, and roll the grated potatoes in a clean
kitchen towel to remove the excess water.
3.Place dried, grated potatoes and onions in a large bowl; add
remaining ingredients. Stir to mix well.
4.Coat a large non-stick skillet or griddle with no-stick cooking
spray; place over medium-high heat. For each pancake,
spoon 1/4 cup batter onto hot skillet, and spread to form
a 3½-inch pancake. Cook for 6 minutes on each side over
medium-high heat or until golden brown on the outside and
tender on the inside.
5.As the pancakes are done, transfer to a serving platter and
keep warm in a preheated oven. Serve warm with Chunky
Applesauce (see recipe) or fat-free sour cream. Makes 24
pancakes.
Nutrition Facts Per Pancake: 56 calories, trace fat, 18mg
cholesterol, 2.2g protein, 48mg sodium
Chunky Applesauce
Ingredients:
4 pounds Braeburn apples or other sweet cooking apples
(about 14 to 16 medium)
1/2 cup unsweetened frozen apple juice concentrate
Ground cinnamon (optional)
Instructions:
1.Remove seeds and cores from apples; do not peel. Cut into
1/2-inch chunks.
2.Place the apple chunks and apple juice concentrate in a
3-quart stockpot, and stir to combine. Cover and cook over
medium-low heat, stirring occasionally, for about 30 minutes,
or until the apples are soft.
3.Using a masher or fork, mash the mixture to the desired
consistency. Serve warm or cold, sprinkling the sauce with a
little cinnamon, if desired. Sweeten with a little sugar, honey
or sugar substitute, if desired. Makes 12 servings.
Nutrition Facts Per Serving: 78 calories, trace fat, 0 cholesterol,
trace protein, 2mg sodium
15
Pork Tenderloins with Pineapple Stuffing
Ingredients:
3 pork tenderloins, 1 pound each
6 slices cracked wheat or multigrain bread
1/2 cup crushed pineapple in juice,
drained and reserved for basting sauce
1/2 cup chopped water chestnuts
1/2 cup finely chopped onion
1/2 cup finely chopped celery
3/4 teaspoon dried sage
1/2 teaspoon poultry seasoning
2 egg whites, lightly beaten
Basting Sauce:
3 tablespoons pineapple juice
(reserved from drained pineapple)
3 tablespoons brown sugar
1 tablespoon spicy or brown mustard
Instructions:
1.To make the stuffing, tear 4 of the 6 slices of bread into
pieces. Place the pieces in a food processor or blender, and
process into coarse crumbs to measure about 2 cups. Cut
enough remaining bread into 1/2-inch cubes to measure
about 2 cups. Adjust amounts as necessary to achieve 2 cups
crumbs and 2 cups cubes.
2.Place the bread crumbs and cubes in a medium-sized bowl,
and add the crushed pineapple, water chestnuts, onion,
celery and seasonings. Toss to mix well. Add the egg whites
and mix well. Set aside.
3.Combine all of the basting sauce ingredients in a small bowl,
and mix well. Set aside.
4.Trim the pork tenderloins of any visible fat and membranes.
Rinse with cool water, and pat dry with paper towels. Split
each of the tenderloins lengthwise, cutting not quite all the
way through to allow each tenderloin to spread open like
a book. Spread 1/3 of the stuffing mixture over half of each
tenderloin, extending the stuffing all the way to the outer
edges of the meat. Fold the facing half of the tenderloin over
the stuffing-spread half, and use a heavy cotton string to tie
the meat together at 2½-inch intervals.
5.Coat a deep 13x16-inch roasting pan with no-stick cooking
spray, and lay the tenderloins in the pan, spacing them about
2 inches apart. Bake at 350 degrees F for about 50 minutes, or
until the meat is no longer pink inside, occasionally basting
with the prepared sauce.
6.Remove the pan from the oven, cover loosely with aluminum
foil, and let rest for 5 to 10 minutes before slicing 1/2-inch
thick. Serve immediately. Makes 12 (4-ounce) servings.
Nutrition Facts Per Serving: 196 calories, 5g fat,
67mg cholesterol, 26g protein, 147mg sodium
Egg(Less) Nog
Ingredients:
1 quart fat-free milk
1 cup egg substitute
1/4 cup granulated sugar or equivalent sugar substitute
1 small box instant vanilla pudding mix (regular or sugar-free)
1/2 teaspoon ground nutmeg
Instructions:
1.Place all ingredients in a blender and blend until smooth. Chill
for several hours. Shake or stir eggnog well before serving.
Nutrition Facts per Serving (made with sugar-free ingredients):
102 (80) calories, trace fat, 4mg (2mg) cholesterol, 5g (6g)
protein, 211mg (144mg) sodium
2.Use a sugar substitute or sugar-free pudding mix to further
lower calorie and fat contents. Makes 10 servings.
16
“mocktails” & appetizers
Are you looking for some non-alcoholic beverage options and lower calorie, easy appetizers to serve at parties this holiday season?
Try these “mocktails” and modified appetizer recipes. Taste great! Less weight!
Cranberry Wine Spritzer
Ingredients
Instructions
4 cups chilled white wine or sparkling white grape juice
1. Combine all ingredients except the lime slices in a large
pitcher, and stir well to blend.
3 cups chilled reduced-calorie or diet cranberry juice cocktail
1 cup chilled orange or pineapple juice
1/2 cup chilled lime juice
2 cups chilled club soda
2. To serve, pour into ice-filled glasses, and garnish each glass
with a lime slice. Makes 22 (1/2 - cup) servings.
Nutrition Facts Per Serving: 64 calories, 0 fat, 0 cholesterol,
0 protein, 4mg sodium
22 slices lime (for garnish)
Champagne Punch
Ingredients
Instructions
1/3 cup granulated sugar (or 1/3 cup sucralose sugar substitute)
1. Stir sugar into lime juice until dissolved. Cover and chill.
2/3 cup lime juice
2. Place the lime juice mixture and remaining ingredients,
except lime slices, in a large punch bowl. Garnish with lime
slices and serve. Makes 35 (1/2-cup) servings.
1 quart reduced-calorie or diet cranberry juice cocktail, chilled
Nutrition Facts Per Serving: 63 calories (55 made with
sucralose), 0 fat, 0 cholesterol, 0 protein, 5mg sodium
Spicy Passion Punch
Ingredients
Instructions
2 cups orange-passion-kiwi juice or passion fruit juice
1 cup frozen raspberries, partially thawed
1. Blend juice and raspberries in a blender or food processor
until smooth; stir in hot sauce.
2 teaspoons hot sauce
2. Just before serving, stir in seltzer. Makes 8 servings.
1 liter club soda or low-sodium seltzer
Nutrition Facts Per Serving: 62 calories, 0 fat, 0 cholesterol,
0 protein, 0-47mg sodium
TIMELY HOLIDAY SAFETY TIP
If you serve alcoholic punch, use a non-carbonated base
like fruit juice. The body absorbs alcohol faster when
mixed with carbonation.
17
Mock Pink Champagne
Ingredients
Instructions
1/2 cup granulated sugar (or 1/2 cup sucralose sugar substitute)
1. Early in the day, mix sugar (or sugar substitute) with water in
saucepan and boil for 5 minutes. Let cool. Add frozen concentrates. Mix well and refrigerate.
1 cup water
1 (6-ounce) can frozen orange juice concentrate
1 (6-ounce) can frozen grapefruit juice concentrate
1 (28-ounce) bottle chilled sugar-free ginger ale
1/3 cup grenadine syrup
2. At serving time, add ginger ale and grenadine syrup. Stir
lightly. Serve in chilled or frosted glasses. Makes 10 servings.
Nutrition Facts Per Serving (made with sugar): 114 calories
Nutrition Facts Per Serving (made with sugar substitute):
75 calories
SPICY CRANBERRY WARMER
Ingredients
Instructions
2 cups cranberry juice (regular, diet or reduced-calorie)
1.Place all ingredients in a large stockpot or Dutch oven. Cook
over low heat until warmed through. Can also be heated in a
crock pot or electric coffee urn.
2 cups unsweetened apple juice
1/2 cup orange juice
3 cups water
2 tablespoons granulated sugar
1 teaspoon ground cinnamon
1 teaspoon ground cloves
2.Serve in 8-ounce mugs. Makes 6 servings.
Nutrition Facts Per Serving (made with sugar): 114 calories,
trace fat, 0 cholesterol, trace protein, 7mg sodium
Note: Calories are reduced by 30 to 40% by using diet or
reduced-calorie cranberry juice.
Fiesta Quesadilla Appetizers
Ingredients
3/4 cup shredded reduced-fat Monterey jack cheese
3/4 cup shredded fat-free or reduced-fat Cheddar cheese
8 whole wheat flour tortillas (8-inch)
1/2 cup thinly sliced green onions or fresh chives
1 (4-ounce) can chopped green chilies
2 to 3 tablespoons chopped jalapeño peppers
Fat-free sour cream and salsa, for dipping
Instructions
1.Combine cheeses and set aside. Coat a baking sheet with nonstick cooking spray. Brush one side of each tortilla lightly with
water. Lay 4 tortillas, moist side down, on the baking sheet.
4.Place the sour cream in a small dish and sprinkle with some
chopped green onions or chives.
5.Cut each quesadilla into 8 wedges, and transfer to a serving
platter. Serve hot with the sour cream for dipping. Makes 32
appetizers.
2.Spread 1/4 of the cheese mixture on each of the 4 tortillas.
Top with 1/4 of the onions, chilies and jalapenos. Top with the
remaining tortillas, placing them moist side up.
6.Variations: Top tortillas with chopped tomatoes, black olives,
bell peppers, roasted peppers, sun-dried tomatoes or other
favorite toppings and bake as directed. Can also substitute
corn tortillas for flour.
3.Bake at 400 degrees F for 7 to 9 minutes or until the quesadillas are heated through and the cheese is melted.
Nutrition Facts Per Serving: 41 calories, 0.5g fat,
1mg cholesterol, 3.5g protein, 81mg sodium
18
florentine STUFFED MUSHROOMS
Ingredients
Instructions
16 extra-large stuffing mushrooms
1.Remove and discard the mushroom stems. Wash the
mushroom caps and pat dry. Set aside.
3 cups (packed) chopped fresh spinach
1/2 teaspoon dried thyme or oregano
1 clove garlic, crushed
2 scallions or green onions, finely chopped
1/4 cup grated Parmesan cheese
1/4 cup fat-free or light sour cream
3 cups soft whole wheat bread crumbs
2 tablespoons white wine or chicken stock
Lemon wedges (for garnish)
2.Place the spinach, thyme or oregano, and garlic in a large
non-stick skillet. Sauté over medium heat just until the
spinach is wilted. (Add a little white wine or broth if the skillet
is too dry.)
3.Remove the skillet from the heat and allow the spinach to
cool slightly. Stir in the scallions, Parmesan cheese and sour
cream. Add bread crumbs and toss gently to moisten.
4.Place a heaping teaspoonful of stuffing in each mushroom
cap. Place 2 tablespoons white wine or broth in a shallow
baking pan, and arrange the mushrooms in the pan.
5.Bake at 400 degrees F for 20 minutes, or until lightly browned
on top. Transfer mushrooms to a serving platter, and garnish
with the lemon wedges. Serve hot. Makes 16 appetizers.
Nutrition Facts Per Serving (made with sugar): 41 calories, 0.5g
fat, 1mg cholesterol, 3.5g protein, 81mg sodium
ENJOY THIS FAUX CHEESECAKE DESSERT
Combine 1 box sugar-free instant cheesecake-flavored pudding mix and 32 ounces fat-free plain
yogurt in a large mixing bowl. Whip together with a wire whisk until thoroughly combined, smooth
and thickened. Refrigerate and allow to set for 30 minutes. Return to the original yogurt container
for easy storage. For a parfait-style dessert, layer with fresh berries, and top with a small amount of
crushed vanilla wafers.
19
Recipes for Stress Resilience
During stressful times like holidays, you may be tempted to turn to comfort foods like chocolate, ice cream, macaroni and cheese,
pizza and other “junk” foods. But here’s the irony… these “comfort” foods can lead to “discomfort” and contribute to poor stress
resilience. While they might offer a short-term, pleasant experience, these foods can zap your energy, make you feel sluggish,
drive up blood pressure and raise cholesterol levels in the longer term.
Here are some delicious recipes that may help to reduce stress, re-energize your body and soothe your system.
The Potassium-Packed Smoothie
Ingredients
4 canned apricot halves, drained
1/2 cup fat-free plain regular or Greek yogurt
1/2 cup orange juice
1/4 cup toasted wheat germ or ground flax seed
1/2 ripe banana
Dash nutmeg
Serve immediately. Makes 3 (8-ounce) servings.
Instructions
Nutrition Facts Per 1-cup Serving: 168 calories, 2g fat,
0 cholesterol, 16g protein
1.Place all ingredients in blender and blend until smooth. Pour
into glass and sprinkle with nutmeg. Makes 2 (8-ounce) servings.
Banana Oat Shake
Ingredients
Instructions
2 medium bananas
2 cups fat-free milk or calcium-fortified vanilla soymilk
1.Combine all ingredients in a blender. Process for 2 to 3
minutes or until completely smooth.
1/2 cup quick-cooking rolled oats
Serve immediately. Makes 3 (8-ounce) servings.
2 tablespoons maple syrup
Nutrition Facts Per 1-cup Serving: 193 calories, 2g fat, 0
cholesterol, 5g protein, 2.5mg sodium
2 teaspoons pure vanilla extract
5 to 6 ice cubes
Savory Cilantro Dip with Baked Tortilla Chips
Ingredients
Instructions
1 (8-ounce) container fat-free or light sour cream
1.To make dip: In a medium bowl, combine first 9 ingredients;
mix well. Cover and refrigerate for 1 to 2 hours or overnight.
When ready to serve, pour 1/2 cup salsa over dip. Serve with
chips or a few veggies. Garnish with sliced avocado.
1/4 cup fat-free or light mayonnaise
1/2 cup chopped fresh cilantro
1 tablespoon honey
1/2 teaspoon ground cumin
1/4 teaspoon red pepper flakes
2 tablespoons fresh lime juice
1/2 cup frozen corn, thawed
1/2 cup canned black beans, drained and rinsed
1/2 cup salsa or picante sauce
2.To make chips: Stack tortillas and cut in half, then into thirds.
Place wedges on large baking sheets coated with no-stick
cooking spray. Coat tops of tortilla wedges with no-stick
cooking spray, and sprinkle with salt, cayenne or garlic
powder, to taste. Bake at 375 degrees F for about 10 minutes
or until wedges are crisp. Makes 8 servings.
Nutrition Facts Per Serving: 157 calories, 2.5g fat, 0 cholesterol,
5g protein
12 corn or whole wheat tortillas
Salt, cayenne or garlic powder, to taste
20
Asian-Inspired Wraps
Ingredients
1/4 cup chicken or vegetable stock
1 tablespoon sesame oil
1/2 (16-ounce) bag shredded coleslaw mix (cabbage and carrot
mixture)
2 tablespoons bottled peanut sauce or hoisin sauce
1/4 cup chopped peanuts or sliced almonds
1/4 cup sunflower seeds
1/4 cup chopped fresh chives or green onions
1 (4-ounce) can sliced water chestnuts, drained
4 (8-inch) whole wheat, spinach or multigrain wraps
Instructions
2.Divide crispy coleslaw mixture into 4 portions and spread
along the middle length of each wrap.
Sprinkle with nuts, sunflower seeds, chives and water chestnuts.
Firmly roll each wrap and serve. Makes 4 servings.
Nutrition Facts Per Serving: 300 calories, 15g fat,
0mg cholesterol, 11g protein
1.In a large skillet, heat broth and sesame oil over medium heat
to boiling. Add coleslaw mix and quickly steam-fry for 1 to 2
minutes. (Vegetables should remain very crisp). Add peanut or
hoisin sauce, heat for 30 seconds, and remove from heat.
Lentil Barley Stew
Save time and take advantage of pre-prepped fresh vegetables—liked shredded carrots, diced celery or carrots and Mirepoix
combos—that you’ll find in the produce section of your local food market. A Mirepoix is a combination of onions, carrots and celery
that is used as the flavor base for many recipes like stocks, soups, stews and sauces.
Ingredients
1/4 teaspoon red pepper flakes
1/2 cup dry lentils, rinsed and sorted
1/4 teaspoon ground black pepper
1/4 cup pearl barley, uncooked
1/2 teaspoon salt or to taste
1 quart vegetable stock or water
Instructions
1 medium onion, chopped
1.Place all ingredients except salt into a large stockpot and
bring to a boil over high heat. Reduce heat to simmer. Cover
and cook, stirring occasionally, until lentils and barley are
tender—about 1 hour. Add salt to taste. Makes 1½ quarts or
6 servings.
1 garlic clove, crushed
1 carrot, diced (or 1 cup frozen diced carrots or 1 cup
matchstick carrots)
1 celery stalk, chopped (or 1 cup diced celery)
1/2 teaspoon dried oregano
Nutrition Facts Per 1-cup Serving: 132 calories, trace fat,
0 cholesterol, 7g protein, 230mg sodium
1/2 teaspoon ground cumin
21
Baby Pea and Shrimp Salad
Ingredients
Instructions
1 (10-ounce) package frozen baby peas, thawed
1.Combine all ingredients, except optional lettuce, macaroni or
pita, in a medium bowl. Chill for 1 hour.
1 cup diced celery
1 cup finely chopped cauliflower
1/4 cup diced onion
1/3 cup fat-free or light sour cream
2 tablespoons dry ranch dressing mix
2.Serve over a bed of lettuce, mix into cooked elbow macaroni
or stuff in a whole grain pita pocket. Makes 6 servings.
Nutrition Facts Per Salad Serving: 135 calories, 1.6g fat, trace
cholesterol, 20g protein
1 pound small salad shrimp, cooked (shells and tails removed)
Lettuce leaves, cooked elbow macaroni or whole grain pita
pockets, optional
New Year’s Black Eyed Peas ‘n Rice
Rinsing canned beans and vegetables reduces their sodium content by approximately 40%. Be sure to take a few extra moments
and give your beans a good rinse after draining them in a colander.
Ingredients
Instructions
1 tablespoon olive oil
1.Place oil in a large skillet and heat over medium heat. Add
onions and garlic. Cook and stir for about 5 minutes or until
golden. Add tomatoes, water, basil and thyme, and simmer for
5 minutes.
1 large sweet onion, chopped
1 clove garlic, crushed
2 cups chopped fresh or low-sodium canned tomatoes
1/4 cup water
1/2 teaspoon dried basil
1/4 teaspoon dried thyme leaves
2.Stir in rice, black-eyed peas and black pepper. Simmer for
15 minutes and serve. Makes 6 servings.
Nutrition Facts Per Serving: 240 calories, 3g fat, 0 cholesterol,
8g protein, 214mg sodium
3 cups cooked brown rice
2 cups canned black-eyed peas or black beans, drained
and rinsed
1/4 teaspoon ground black pepper
The material contained in this Newsletter has been selected to provide general background and useful information regarding maintaining weight or avoiding the
cumulative effects of gradual weight gain during the holiday season. It is not intended to be complete or tailored to your specific needs. You should discuss the
information, facts and tips with your doctor. You should not engage in physical activity, which may have injury and health risks associated with it, until you confirm with
your doctor that it is appropriate for you. If you experience any pain or discomfort, call your doctor. The material contained in this Newsletter is not designed to replace
either medical advice or medical treatment. Highmark does not endorse any product or service and does not provide any medical or legal advice.
Copyright © 2003-2012. Highmark Inc. All Rights Reserved. Highmark Blue Shield is an independent licensee of the Blue Cross and Blue Shield Association. Blue Shield and
the Shield symbol are registered service marks of the Blue Cross and Blue Shield Association. Highmark is a registered mark of Highmark Inc.
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