Holiday Mindset

Who says you can’t enjoy the scrumptious holiday goodies and still maintain some waist management? All it takes is some ingenuity in the kitchen and a mindset of a little is good, a lot is not. Try these holiday makeover recipes and you will be taking one small step to a healthier and lighter new year. Don’t forget to get EXERCISE in this coming week to balance out the inevitable extra calorie consumption. Happy Holidays to All!

Recipe: SNOW-DUSTED MINI LINZER TART COOKIES

A holiday favorite, these remade linzer tarts are festive, light and nutritious!

INGREDIENTS: 

¾ cup whole wheat flour

¾ cup unsifted cake flour

1 teaspoon baking powder

¼ teaspoon salt

2 tablespoons butter

¼ cup Splenda sugar blend for baking

2 tablespoons canola oil

¼ cup egg substitute

1 ½ teaspoons vanilla extract

½ cup raspberry jam

Powdered sugar for dusting

DIRECTIONS: 

Preheat oven to 350°F. Coat a large baking sheet with nonstick spray. In a large bowl, whisk flours, king powder and salt together.  Melt butter in a small saucepan over medium heat then pour into a separate mixing bowl. Add Splenda and oil and beat with an electric mixer until smooth. Mix in egg and vanilla extract. Add the flour mixture and mix on low speed until just combined. Divide the dough in half and shape in two balls. Working with one ball at a time, roll dough on lightly floured surface until dough is approximately 1/8^th inch thick. With a ~1 ½ inch round cookie cutter, cut out as many circles as you can, placing them on the baking sheet. Repeat with second ball of dough. Place a thumbprint in the center of each circle. Bake both batches for 10-15 minutes and cool on a wire cake rack for 20 minutes. Spoon a dab of jam into each thumbprint impression and sprinkle the tops with confectioner’s sugar before serving. NOTE: Keep dough as cold as possible for easier handling.

Yield: 25 cookies

Nutrition information (per cookie):

Food weight: 0.5, Calories: 60, fat: 2g, cholesterol: 0 mg, sodium: 50mg, fiber: 1g, sugar: 4g, protein: 1g

This Holiday Season: Try Goin nuts for nuts

It is important for all Americans to eat a heart-healthy diet to protect themselves against heart attacks and stroke (cardiovascular disease)—the leading cause of death and disability in American men and women—and nuts are a highly nutritious, heart-healthy food that should be a daily addition to one’s diet. Nuts contain a treasure chest full of nutrients such as protein, fiber, antioxidants (such as vitamin E and selenium), cholesterol-lowering plant sterols, and “good” fats such as the omega-3s and monounsaturated fats.

One caveat regarding nuts is that nuts are not created equally. The FDA has allowed a heart health claim for only seven types of nuts: almonds, walnuts, hazelnuts, peanuts, pecans, pistachios and some pine nuts. This is because these nuts all contain less than 4 grams of saturated fat per 50 grams of nuts. Notice that Brazil nuts did not make the cut. Brazil nuts are a nutritious food, exceptionally high in selenium and magnesium, but are also among the types of nuts that are high in saturated fat. Saturated fat is the most potent cholesterol-raising substance in our diet, so we need to cut way back on our intake. Thus, these nuts would not be your best bet.

Just remember not to go too nuts for nuts, as they are a very concentrated source of calories (due to their high fat—albeit good fat—content). Try and get about 1.5 ounces of nuts (about a handful) daily from one of the “magnificent 7” to help keep the cardiologist away! 

Recipe: NO-BAKE PEANUT BUTTER YULE LOGS

Gooey and delicious, these easy to make yule logs will certainly brighten your holidays!

INGREDIENTS: 

1 cup old-fashioned oatmeal

¾ cup reduced fat chunky peanut butter

1 cup honey

1 cup non-fat dry milk

¾ cup crushed peanuts

½ cup mini dark chocolate chips

DIRECTIONS: 

In a large bowl, combine all ingredients except reserve ¼ cup of crushed peanuts on the side. Mix well and hand-roll cookie dough into small round balls. Roll cookie balls in left-over crushed peanuts and set atop a wax paper lined baking sheet. Refrigerate for at least 30 minutes before serving.

Yield: 25 cookies

Nutrition information (per cookie):

Food weight: 1.5, Calories: 150, fat: 6g, cholesterol: 0 mg, sodium: 60mg, fiber: 1g, sugar: 9g, protein: 5g

The Beauty of Basil

Learn to season your food with this king of herbs and you will be eating some serious medicinal plant chemicals courtesy of Mother Nature. Packed with taste and nutrition, this is one herb that should play a major role in your diet. Here is a sampling of what you get when you bite into basil:

·Notable plants derived chemical compounds (polyphenolic flavonoids) with disease preventing and health promoting properties.

·Essential oils known to have anti-inflammatory and anti-bacterial properties.

·Exceptionally high levels of antioxidants including: beta-carotene, vitamin A, cryptoxanthin, lutein and zea-xanthin.

·A good amount of vitamin K, iron, potassium and magnesium

Basil, can you even imagine Italian without it?

Recipe: FESTIVE BASIL PESTO AND TOMATO WHOLE WHEAT CROSTINI

A beautiful green and red appetizer for a holiday party or pre-meal starter.

INGREDIENTS:

1 cup fresh basil leaves

2 garlic cloves, peeled and crushed

1/4 cup grated Parmigiano-Reggiano cheese

1/3 cup chopped walnuts

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/2 cup extra-virgin olive oil

8-ounce whole-wheat baguette cut into sixteen 1/2 - inch slices

 1 cup grape tomatoes, quartered

DIRECTIONS:

For pesto:

In a blender or food processor combine basil, garlic, Parmesan, walnuts, salt, and pepper. Slowly add the olive oil to make a thick paste.

For crostini:

Preheat oven to 350°F. Place bread slices on a rimmed baking sheet and bake until crisp and lightly golden, about 12 minutes. Remove from oven and let cool. Spread 1 teaspoon of pesto on each slice of bread. Top with grape tomatoes. Serve immediately. 

Serves 8 (Makes 16 crostini each with 1 slice bread, 1 teaspoon pesto, 1 grape tomato, halved)

NUTRITION 

Per 2 piece serving:

Food weight: 2.5

Calories: 256

Fat: 19 g (0 g EPA, 0 g DHA, 1 g ALA)

Saturated Fat: 3g

Cholesterol: 3 mg

Sodium: 238 mg

Carbohydrate: 18 g

Dietary Fiber: 2 g

Sugars: < 1 g

Protein: 5 g

Eat and drink too much and you won’t be merry!

This holiday season remember that drinks count—they are virtually empty liquid calories that add up quickly. I’m really not the scrooge (meaning I’m not trying to take away from your holiday fun but want to remind you of what’s healthier) when I suggest you pay attention to mindless drinking and remember that alcohol calories do sneak up on you. Toast the season with sparkling water and a twist of lime and you’ll start the New Year leaner and healthier. Or try a lighter version of a classic cocktail...the 5-0 cosmo!

Recipe: HOLIDAY 5-0 COSMO

Toast the holidays with this light version of the traditional Cosmopolitan vodka cocktail for just a fraction of the calories and all the taste!

1 drink = food weight of 0.5

INGREDIENTS:

½ ounce raspberry vodka

3 ounces sugar-free diet cranberry juice drink

Squeeze of lime

DIRECTIONS:

Shake all ingredients in a cocktail shaker with ice, Strain mixture into a chilled martini glass. Garnish with lime twist.

Yield: 1 cocktail

Food weight: 0.5, calories: 50, fat: 0 g, cholesterol: 0 mg, sodium: 1 mg, carbohydrates: 3 g, fiber: 0 g, sugar: 0.5 g, protein: 0 g.