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
- Set a pot of water to boil over high heat.
- 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.
- In a blender, or in a food processor, puree the hot cauliflower with the cream cheese, parmesan, garlic, salt, and pepper until almost smooth.
- Garnish with chives, and serve hot with pats of butter.
References:
Picture
references:
Mashed cauliflower
Dinner table picture
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