Cathy Fisher
Special to the Sun
In my Dec. 5 article, I discussed some of the social challenges of eating healthy during the holidays. In keeping with the theme of healthy holiday eating, this week I offer some suggestions for upping the health factor of some traditional holiday dishes.
While healthy means different things to different people, it is generally agreed that we make great strides toward better health when we significantly reduce the “usual suspects” in our diet: fat, sugar and salt. Fortunately, holiday meals lend themselves very well to this goal.
One of my favorite holiday foods is yams. I grew up loving baked yams prepared with butter, brown sugar and marshmallows. However, yams, which are naturally sweet and creamy, are delicious all on their own, without the addition of any of these extras.
If you want more sweetness, though, try adding some sliced and peeled Asian pears to your yams. Instead of butter or brown sugar, pour a small amount of apple juice along with some cinnamon or nutmeg over the yams before baking. Yams are also great mashed, a variation that is often overlooked in favor of mashed white potatoes.
Speaking of which, mashed potatoes are another holiday favorite that is open to interpretation for the health-minded. Mashed potatoes are commonly prepared with copious amounts of butter, cream and salt, ingredients that are not only unnecessary for great taste, but can be unhealthy in generous quantities. One way you can achieve creamy, delicious mashed potatoes without adding inches to your waistline is by using the smaller, smoother-skinned Yukon Gold potatoes instead of Russets (which are more commonly baked or used for French fries). Yukon Gold potatoes have a naturally buttery flavor. When mashing, add some low-sodium vegetable broth and/or unflavored soy milk to get a creamier texture. You can also try adding roasted garlic, chives, green onions and/or ground black pepper for added flavor.
Three traditional holiday staples – turkey, stuffing and gravy – are usually laden with fat and salt, but there are opportunities for improvement here as well. Saturated fat and cholesterol cannot be removed from a turkey, and both are culprits in raising blood cholesterol levels and damaging arteries. The healthiest alternative is to forego eating turkey altogether (the turkey will thank you) or opt for an alternative meat product like Tofurky, which is made with soybeans and contains no cholesterol or saturated fat (although still has a good deal of salt). It can be hard for some people to imagine a meal without meat, but many people are surprised at how their taste buds adapt and how much better they feel.
Stuffing is an easier adjustment since it is mostly bread, vegetables and spices. To boost the health factor here, use whole grain bread in lieu of nutritionally deficient white bread. Instead of using eggs and oil as a binder, try sautéing onions, celery, mushrooms and herbs in low-sodium vegetable broth, water and/or wine, and adding some dried fruit (raisins, cranberries or apricots). As for gravy, flour and water are the main ingredients, but instead of adding turkey fat you can boost flavor with garlic, low-sodium soy sauce or vegetable broth, dried herbs and mushrooms.
Side dishes lend themselves easily to avoiding the usual suspects; just remember to keep it simple. Include a large green salad on your holiday table and some steamed broccoli, carrots, cauliflower and greens. Instead of a traditional green bean casserole prepared with butter and canned mushroom soup (high in salt and fat), steam your green beans (instead of boiling, to retain more nutrients) and toss them with some chopped basil, sliced almonds and a dash of sesame oil for flavor. For a healthier cranberry sauce, buy a bag of fresh cranberries and cook over a low heat with raisins, dates, spices, apple juice, and some chopped apples and pears.
It can be a bit trickier to avoid the usual suspects when it comes to desserts. You can, of course, flat out decline that slice of pumpkin or pecan pie, or maybe request a teeny-tiny piece. But you can also prepare a dessert you can feel good about eating, such as a fruit crisp with non-dairy ice cream or frozen yogurt. Whole Foods carries a dizzying array of these frozen treats, which will spare you the saturated fat and cholesterol.
Kudos to those of you staying on your path of wellness throughout the holidays! And if your nutrition goals are not slated to kick off until January, kudos to you, too, for moving your health to the top of your 2009 list! I hope I have planted some useful seeds of change for you toward excellent health. A happy holiday season to you!
Cathy Fisher is a Certified Nutrition Educator and coach with StraightUpFood.com and resides in Glen Ellen. The Sun welcomes feedback from our readers. Please address comments and questions to [email protected].
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