11 Nov 2014

Healthy holiday recipes

Erica Adams

Eating healthy during the holiday session is always a scary thought when you are on your weight loss journey or even when you are at your goal weight and just trying to maintain it. Here are some recipes to help you make a healthier food choice and still get to enjoy a delicious, traditional holiday meal. Even though these are healthier options, portions need to be controlled and exercise is still needed.

Ingredients:

1. 1 head of cauliflower
2. 1 tablespoon olive oil
3. 1 clove garlic, smashed
4. ¼ cup grated Parmesan cheese
5. 1 tablespoon reduced-fat cream cheese
6. ½ teaspoon kosher salt
7. 1/8 teaspoon freshly ground black pepper

Directions:

1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.

2. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.

3. Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.

Recipe from: All Recipes

Ingredients:

1. 2 1/2 pound green beans, trimmed and cut into 1- to 2-inch pieces (about 8 cups)
2. 2-3 tablespoons extra-virgin olive oil, divided
3. 1 medium onion, thinly sliced
4. 3 tablespoons all-purpose flour
5. 3/4 teaspoon salt
6. 1/4 teaspoon white or black pepper
7. 2 1/2 cups low-fat milk
8. 1 1/2 cups fresh whole-wheat breadcrumbs (see Tips) or 1/2 cup shredded or crumbled cheese

Directions:

1.Position racks in upper and lower third of oven; preheat to 425°F.

2. Toss green beans in a large bowl with 1 tablespoon oil until well coated. Divide between 2 baking sheets and spread in an even layer. Roast, stirring once and rotating the pans top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.

3. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat.

4. When the green beans are done, remove from the oven. Preheat the broiler.

5. Transfer half the green beans to a 2-quart, broiler-safe baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce.

6. Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese).

7. Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving.

Recipe from: http://www.eatingwell.com/recipes/easy_green_bean_casserole.html

Ingredients:

1. 2 bags of fresh cranberries (they are usually 12 ounce bags)
2. ¾ cup diet pineapple juice or orange juice (I recommend pineapple!)
3. ½ cup of applesauce (no sugar added)
4. ½ cup of water
5. juice and zest of one orange
6. 3-4 Tablespoons of honey or to taste (optional)

Directions:

1. Put cranberries, pineapple juice, applesauce and water in a sauce pan and bring to a boil.

2. Keep on medium heat, stirring constantly until the cranberries start to explode (about 10-15 minutes).

3. Reduce to a simmer and pour the juice and zest over the cranberry mixture.

4. Simmer 10-15 minutes and remove from heat.

5. Cool completely and store in fridge at least 4 hours but preferably overnight before serving.

NOTE: This is not as sweet as store versions! Taste at the end of cooking. It is naturally sweet from the fruit juice and applesauce but you can add more honey or Stevia to taste if needed.

Recipe from: http://wellnessmama.com/3392/sugarless-cranberry-sauce/

Ingredients:

1. 2 cups fat-free(skim) milk
2. 3/4 cup dark brown sugar
3. 1/4 cup cornstarch
4. 2 large eggs
5. 1 cup canned pumpkin
6. 1/4 teaspoon salt
7. 1/4 teaspoon pumpkin-pie spice

Directions:

1. Whisk milk, sugar, and cornstarch in a large saucepan; bring to boil.

2. Boil three minutes, whisking constantly.

3. Beat eggs with a whisk in a large bowl.

4. Gradually add half the hot milk mixture to the beaten eggs. Return the milk-egg mixture to pan.

5. Cook over medium heat 3 minutes, or until thick, whisking constantly.

6. Remove from heat; stir in pumpkin, salt, and pumpkin pie spice.

7. Spoon evenly into 6 (6-ounce) custard cups. Let cool, and chill for about 30 minutes, or until pudding is set.

Recipe from: health.com