Healthy Holiday Cooking

Last Updated: Dec. 1, 2003

Tips for healthy baking
Holiday meals can be healthy by making just a few substitutions. Your guests won’t know the difference. All you have to do is substitute high fat or calorie items with ones that are lower in calories or fat. Some common substitutions include:

• Evaporated skim milk in place of cream. You can whip it, use it in sauces, casseroles, and even the pumpkin pie.
• Applesauce fills in for oils in baked goods. Try equal amounts of it in muffins, breads, cakes, and cookies.
• Fruit juice is a good base for salad dressing or marinade.
• Cocoa powder is the chocoholics healthy alternative. Cocoa powder works in brownies, cakes and fudge; just use three tablespoons for every ounce of unsweetened chocolate.

Tips for a healthy holiday dinner
There are lots of options to think about once the main course is out of the way. Include lots of vegetables, both cooked and raw, fresh fruit or cranberry relish, and of course, stuffing.

Start with dips. Use fat-free sour cream or yogurt for the base. Yogurt increases nutrition while decreasing fat. For dippers, try veggie sticks or baked pita squares. Fat-free sour cream or yogurt can also be used in salad dressings.

Steam vegetables, then season with herbs, lemon, or a small amount of Parmesan cheese. Buy white and sweet potatoes to provide flavor variety and a low-fat option. Green leaf or romaine lettuce for the salad and a mix of chopped fresh vegetables can help keep nutritional balance.

Try an apple salad, stewed apples, or even orange segments mixed with greens to increase fiber and low-fat choices. Don’t forget cranberries, they can further increase your nutrition.

For dessert, try pies without the crust topped with fat-free whipped topping.

Source: The American Dietetic Association

Healthy recipes from the American Institute for Cancer Research

Apple Spice Bread
A mixture of white and whole wheat flour adds fiber to this tasty quick bread. This recipe freezes well.

• Cooking spray
• 2 medium Granny Smith apples (about 2 cups)
• 3 Tbsp. fresh lemon juice
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 2 tsp. baking powder
• 1 1/2 tsp. ground cinnamon
• 1/2 tsp. allspice
• 1/4 tsp. salt
• 3/4 cup packed light brown sugar
• 3 Tbsp. canola oil
• 1 egg, lightly beaten
• 1 tsp. vanilla extract
• Pinch of nutmeg (optional)

Preheat oven to 350 degrees. Coat 9-inch loaf pan with cooking spray. Peel and grate apples. Toss with lemon juice to prevent browning.
In large bowl, combine flours, baking powder, cinnamon, allspice and salt. Mix well. Make well in center and set aside.
In medium bowl, combine apples, brown sugar, canola oil, egg and vanilla. Mix well. Add mixture to dry ingredients and mix until just blended. Transfer batter to prepared pan.
Bake 1 hour, until wooden pick inserted near center come out almost clean (to preserve moistness). Cool in pan on wire rack, 10 minutes. Remove from pan an cool completely.
Makes 10 servings. Per serving: 206 calories, 38 g carbohydrates, 2 g dietary fiber, 5 g total fat (<1 g saturated fat), 4 g protein, 170 mg sodium.

Cider-Glazed Sweet Potatoes with Cranberries

• 2 large sweet potatoes, peeled and cut into 1-inch chunks
• 1 1/2 cups apple cider or apple juice
• 1/4 cup (packed) golden brown sugar
• 2 Tbsp. butter
• 1/2 tsp. nutmeg
• 1/2 tsp. ground allspice
• 1/2 cup dried cranberries

Cook sweet potatoes in a large pot of boiling salted water until halfway cooked, (a knife inserted into center will encounter resistance), about 5 minutes. Drain and cool. (This step can be done 1 day ahead if sweet potatoes are covered and refrigerated.)
Combine cider, sugar, butter, nutmeg and allspice in a large non-stick skillet over medium-high heat. Bring to a boil, stirring often. Add potatoes and reduce heat so liquid is simmering. Cook 5 minutes, stirring occasionally. Add cranberries and continue cooking until liquid is reduced to a syrupy glaze and potatoes are tender, about 10 minutes. (If the glaze becomes very thick before potatoes become tender, thin it with a small amount of cider. When potatoes are tender, transfer to a serving bowl with a slotted spoon. Season to taste with salt and pepper. Pour remaining glaze over sweet potatoes and serve.

Makes 6 servings.
Per serving: 190 calories, 4 g. total fat (2 g. saturated fat), 38 g. carbohydrate, 1 g. protein, 3 g. dietary fiber, 16 mg. sodium.

Moroccan Chicken with Tomatoes and Honey
This unpretentious chicken and tomato dish is enlivened by mysterious notes of cinnamon and ginger.

• 1/4 tsp. ground turmeric or saffron threads
• 2 Tbsp. extra virgin olive oil
• 1 large onion, finely chopped
• 2 medium (1 1/2 lb.) skinless chicken breasts, with ribs, halved
• 2 1/2 lbs. ripe plum tomatoes, peeled, seeded and chopped (see note)
• 1 tsp. ground cinnamon
• 1 tsp. ground ginger
• 3 Tbsp. honey, preferably wildflower
• 1 tsp. salt
• 4 cups cooked hot couscous

1. If using saffron, place in small bowl and add 2 tablespoons hot water. Let sit until saffron is dissolved, about 20 minutes, before using.
2. Heat oil in large Dutch oven or deep pan over medium-high heat. Sauté onion until golden, about 6 minutes. Remove with slotted spoon and transfer to plate.
3. Add chicken and sauté, turning frequently, until browned on all sides, about 8 minutes. Remove chicken to plate and set aside.
4. Add 1/2 cup water to pan, scraping bottom with a wooden spoon to loosen all browned bits. Add tomatoes and cook until softened, about 8 minutes. Stir in turmeric (or saffron), cinnamon, ginger, honey and salt to taste. Return chicken and onion to pot. Cover tightly and gently simmer until chicken is very tender, about 50 minutes. Serve ladled over hot couscous.

Note: Three pounds (the equivalent of 48 ounces) canned peeled tomatoes, drained and chopped, may be substituted.
Makes 4 servings. Per serving: 507 calories, 9 g. fat (1.5 g. saturated fat), 72 g. carbohydrate, 35 g. protein, 6 g. dietary fiber, 641 mg. sodium.

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