Monday, December 10, 2018

Count Your Blessings; Not your Calories

By: Kelsey Kempen
Since we are in the midst of the holiday season, it’s not unusual that you might already feel your waistband tightening.  Just thinking about all the turkey, yams, stuffing, mashed potatoes and pie can make you sing for joy but also cause your diet to run scared.  According to U.S. Health News, between Thanksgiving and New Year’s Day, Americans gain around 6 pounds.  No wonder why every year the top New Year’s resolution is losing weight and working out more. 
Never fear!  There are simple swaps and switches to help you look trim without feeling stuffed like a turkey.  Your holiday season should be focused on family, friends, memories and tradition.  Following the tips below can help alleviate the stress of the holiday meals ahead.

Tips and Tricks
Talkin’ Turkey- When digging into your perfect turkey, make sure to opt for white meat instead of dark meat.  White meat tends to contain less fat and fewer calories than dark meat.  Also, by foregoing the skin on the white meat, you will save another 100 calories.  A 3-ounce skinless turkey breast is only 160 calories!  So, the centerpiece of your holiday meal is actually good for you.  Turkey is packed with a variety of B vitamins along with selenium and potassium.  It also is very rich in protein which allows you to feel fuller longer.

We like it mashed- This year, jump on the cauliflower bandwagon and try mashed cauliflower instead of mashed potatoes.  When blending the cooked cauliflower, add non-fat Greek yogurt, chicken stock, grated parmesan and garlic, so it’s almost like your favorite comfort food is there!  One cup of mashed cauliflower is just 60 calories.  If the idea of substituting cauliflower is weird for you, try making your mashed potatoes with less butter and salt.  If you like your potatoes creamy, use skim milk to lessen the fat content.

Can the calories- If you’re like most American families, canned cranberry can usually be found on the holiday dinner table.  It is tart, fruity and sugar-packed.  A ¼ cup serving contains 120 calories and 29 grams of sugar.  To give a comparison, this is equivalent to 7 teaspoons of sugar.  A better option would be making your own cranberry sauce.  By using actual cranberries, you increase your antioxidant, vitamin C, and fiber content while decreasing your sugar consumption.

Get stuffed- To not feel like a stuffed turkey, reinvent your stuffing recipe.  Cut out the bread and bring in colorful vegetables like cauliflower, sweet potatoes, onions, celery, and corn instead.  To add more flavor, incorporate fresh herbs, and if meat is desired, use turkey sausage, which is lower in fat.  By utilizing these simple swaps, your dish will contain less than half the calories.  By adding herbs and spices, stuffing can be delicious and savory without the extra salt. 

Stay hydrated- With food and alcoholic drinking being the holiday staple, water is essential for making sure you feel your best during the day.  Alternating a glass of water with each alcoholic beverage will help you maintain hydration, aid in digestion, and will help stop overeating.  Drinking water will also alleviate the dreaded hangover the next morning.

These swaps will help you have a healthy and happy holiday season.  Enjoy your time with friends and families and focus on what is important.

The following recipe is one that you can enjoy will your family and friends at the dinner table.  Cauliflower is packed with fiber and B vitamins and provides antioxidants and phytonutrients that can protect against cancer.

Garlic Mashed Cauliflower

Yield: 4 servings













Ingredients

1 medium head cauliflower
1 tablespoon cream cheese, softened
1/4 cup grated Parmesan
1/2 teaspoon minced garlic
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 teaspoon chopped fresh or dry chives, for garnish
3 tablespoons unsalted butter

Directions
  1. Set a pot of water to boil over high heat.
  2. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.
  3. In a blender, or in a food processor, puree the hot cauliflower with the cream cheese, parmesan, garlic, salt, and pepper until almost smooth.
  4. Garnish with chives, and serve hot with pats of butter.
References:

Picture references:
Mashed cauliflower
Dinner table picture

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