Lighten up Holiday Meals with Help from the MayoClinic.com Virtual Cookbook
ROCHESTER, MINN. -- With the holidays upon us, the only "holiday" many people take is from good sense when it comes to eating. Confused about what to cut out? MayoClinic.com offers the Virtual Cookbook, chock-full of favorite recipes made healthier by reducing calories, sodium and fat.
"There are many healthy ways to cooking traditional high-fat, high-calorie foods for the holidays," says Jennifer Nelson, a registered dietitian and director of clinical dietetics with Mayo Clinic in Rochester, Minn. "We have taken some traditional recipes and made them healthier without sacrificing taste." She recommends the following menu for an appetizing, yet healthy, holiday meal:
Calories Fat SodiumPumpkin soup 50 0 g 40 mgRoasted turkey with balsamic brown sugar sauce 270 7 g 90 mg Stuffing with cranberries 190 2 g 455 mgSeared endive 50 2 g 100 mg"Sweet" carrots 40 2 g 190 mgApple corn muffin 130 trace 150 mgPeach Crumble 140 3 g 35 mgTotals 870 16 g 1,060 mg
"You cut your calories by more than half, sodium by more than 60 percent and fat by 90 percent using the revised holiday recipes from the MayoClinic.com Virtual Cookbook," says Nelson. "And, this meal includes a dessert. You also have room for a good breakfast and even a snack -- if you're still hungry."
Peach Crumble 8 ripe peaches, peeled, pitted, slicedjuice of 1 lemon1/3 t. cinnamon1/4 t. nutmeg1/2 c. all-purpose flour 1/4 c. packed dark brown sugar2 T. margarine, cut into thin slices1/4 c. quick cooking oats
Preheat oven to 375 degrees. Spray pie plate with non-stick spray. Arrange peach slices in the pie plate. Sprinkle with lemon juice, cinnamon and nutmeg. In a small bowl, combine the flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture on top of the peaches. Bake until peaches are soft and topping is browned. Serve warm. Yield: 8 servings.
Both the traditional and the modified versions of the recipes appear on MayoClinic.com, along with calorie, fat and sodium information for each, so visitors can see how the recipe has been changed.
For the rest of the recipes in the healthy holiday dinner plan, plus many more, visit MayoClinic.com. From the left column, click on "Healthy Living Centers." The virtual cookbook appears under "Food and Nutrition."
Sara Bakken507-284-5005 (days)507-284-2511 (evenings)e-mail: [email protected]
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