By Eliza Short, RD, Communications Coordinator for Jackson In Action
With Thanksgiving right around the corner, it’s time to start planning for the holiday season! Along with decorating, taking the warm winter clothing out of storage, and spending time with family, we also get to dig up our favorite traditional recipes! While it is tempting to indulge in large amounts of these comforting foods, it’s important to come up with a plan early on to avoid unhealthy weight gain during the holidays. Read below on ways to lighten up your favorite recipes and strategies to brush away the holiday temptations!
Recipe Modifications
1. Double the amount of green beans you use in green bean casserole, to provide more nutrients per serving for fewer calories!
2. Try making homemade cranberry sauce with half the amount of sugar the recipe calls for, and add 1 cup of a naturally sweet fruit to make up for the lost sugar. This works well with frozen blueberries, applesauce, or even fresh chopped apples!
3. Steam equal amounts of cauliflower and potatoes, and mix together with a food processor or blender to create a lighter mashed potato recipe!
4. Substitute half of the butter in a recipe for oil, such as canola or olive oil, to increase the content of healthy fats (oils) and decrease the less healthy fats (butter)!
Strategies to Eat Less
1. Take half the amount of food you normally would for your first serving, to allow you to sense how full you are before scooping up more food.
2. Bundle up in your warmest clothes and go for a pre or post dinner family walk!
3. Create a buffet style dinner, by keeping food on a different table than where you eat dinner. This can help you wait longer before going back for a second helping, since it is not as easily accessible!
4. If you don’t like the idea of modifying recipes to make them lighter, focus more on portion sizes and eating until satisfaction rather than eating until you are stuffed.
Harvest of the Month
On Thursday, November 16th, from 11:30-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring cauliflower. Taste tests and recipes will be provided.
Featured Recipe: Roasted Cauliflower Chick Pea Salad
Directions:
Preheat oven to 400°F and set the rack in the middle.
Stir together the dressing:
- ¼ cup extra virgin olive oil
- 2 T freshly squeezed lemon juice (or bottled)
- 1 T Dijon mustard
- 1 T whole grain/stone ground seeded mustard
- Optional ½ tsp ground black pepper
In a roasting pan toss together:
- 14-oz can chickpeas, rinsed/drained and dried in a kitchen towel
- 1 head (3-4 c.) of cauliflower, outer leaves removed and discarded, cut into bite sized pieces
- 2 T olive oil for drizzling
- ¼ tsp ground black pepper
- ¼ tsp curry powder
- ¼ tsp turmeric
- pinch of salt (optional)
Toss chickpeas and cauliflower together in a large roasting pan with 3 T of olive oil and optional pinch of salt.
Once the mixture has cooled slightly, stir in the dressing, plus:
- 1/3 cup golden raisins
- ¼ cup chopped fresh parsley
Serve warm or chilled. Use additional amounts of spices if desired.