Healthy Recipe Group

Smarter T-Day Eats: Go Gold For Your Mashers

FitSugar — Thu, 19 Nov 2009 03:00:11 -0800

I love me some mashed potatoes, especially on Thanksgiving. The problem is that this dish is usually overloaded with tons of butter and cream, which can be a big problem if you're trying to stay healthy. One way I make my mashed potatoes healthier is by using Yukon Gold or Yellow Finn potatoes instead of the old stand-by, Russet potatoes.

It might seem peculiar that switching out potatoes makes a difference, but these smaller variety potatoes are naturally creamy and sweet, and their skins taste like butter. This means that you can cut down on the amount of butter and cream you would normally add to the dish.

When shopping for Yukon Golds or Yellow Finns, look for smaller ones that aren't much bigger than one inch in diameter. Potatoes harvested early are creamier because they're more tender. Also, the more yellow the potato, the better - it's vitamin A contained in the skin that give these potatoes their golden hue. There's potassium in the skin too, so when making your mashers, don't peel! Another great thing about Yukon Golds and Yellow Finns is that their skins are pretty thin and won't detract from the creaminess of your dish if you leave them on.

For a few more tips on how to make mashed potatoes healthier, read more.

For added nutrition, add sweet potatoes to your mashers mix.
Substitute reduced fat or lowfat milk for the cream, or try making them with evaporated skim milk.
Cut back on salt by seasoning mashed potatoes with garlic, onion, and herbs.
Omit dairy altogether and mash in cauliflower and broth instead.

How do you make your Thanksgiving meal healthier? Share the details in our Healthy Recipe Group.

Source: Flickr User karindaziel

Healthy Recipe: Roasted Brussels Sprouts With Walnuts

FitSugar — Wed, 18 Nov 2009 05:50:57 -0800

One vegetable delight of Autumn is the Brussels sprout. These small leafy balls are packed with fiber as well as taste, and they deserve a place at your Thanksgiving table.

My favorite method of cooking Brussels sprouts is to roast them. It's a simple preparation, but I have added nuts, balsamic vinegar, and cheese to fancy up the dish. While I have often had Brussels sprouts with bacon or pancetta, adding walnut imbues them with a meaty flavor while providing some healthy fats not found in bacon. This recipe is simple to make and is a crowd-pleaser for all ages - my 4-year-old ate three helpings!

Check out the recipe when you read more.

Roasted Brussels Sprouts With Walnuts
Modified from Recipezaar

Ingredients

1 stalk of Brussels sprouts (or about two pounds of sprouts)
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 cup chopped walnuts
1/4 cup finely grated Parmesean cheese

Directions

Preheat oven to 375 degrees. Take Brussels sprouts off the stem, wash, and rip off outside leaves.
Chop sprouts until they are a uniform size, leaving the small ones whole and possibly cutting the larger ones into eighths.
Boil Brussels sprouts for 5 minutes. Pat dry.
Place Brussels sprouts in roasting pan and pour in olive oil and vinegar and stir until sprouts are coated well. Salt and pepper to taste.
Roast for 20 minutes, stirring Brussels sprouts to ensure even roasting. After 20 minutes, add chopped walnuts and roast for 5 more minutes or until walnuts are browned.
Sprinkle roasted sprouts with cheese and serve warm.

Serves 6.

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Roasted Brussels Sprouts With Walnuts

FitSugar — Tue, 17 Nov 2009 12:10:45 -0800

Modified from Recipezaar

INGREDIENTS

1 stalk of Brussels sprouts (or about two pounds of sprouts)
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 cup chopped walnuts
1/4 cup finely grated Parmesean cheese

DIRECTIONS

Preheat oven to 375 degrees. Take Brussels sprouts off the stem, wash, and rip off outside leaves.
Chop sprouts until they are a uniform size, leaving the small ones whole and possibly cutting the larger ones into eighths.
Boil Brussels sprouts for 5 minutes. Pat dry.
Place Brussels sprouts in roasting pan and pour in olive oil and vinegar and stir until sprouts are coated well. Salt and pepper to taste.
Roast for 20 minutes, stirring Brussels sprouts to ensure even roasting. After 20 minutes, add chopped walnuts and roast for 5 more minutes or until walnuts are browned.
Sprinkle roasted sprouts with cheese and serve warm.

Serves 6.

Rosemary Pear Sparkler

FitSugar — Sat, 14 Nov 2009 03:30:06 -0800

Choosing champagne or sparkling wine to celebrate the holiday season is a nice low-calorie alternative to spirits or beer, but when I'm craving a cocktail, a plain glass of Prosecco doesn't always do the trick.

If you're looking for a nice cocktail to enjoy this holiday season, try my refreshing rosemary pear sparkler. It makes a great aperitif, and the flavors of pear and rosemary really tie together the feelings of Fall.

Check out the recipe when you read more.

Rosemary Pear Sparkler
original recipe

Depending on how many servings you need, make as little or as much of the rosemary-pear mixture as you like. Just keep the ratio of water, pear juice, and agave nectar consistent. The mixture also tastes great in soda water or lemonade.

Ingredients

2 cups water
1 cup agave nectar
1 cup pear juice
1 bunch fresh rosemary
2 pears, peeled, cored, and sliced
Prosecco

Directions

Stir together water, agave nectar, four rosemary sprigs, and pear juice in a medium saucepan over medium-high heat.
Bring to a boil, remove from heat, and let stand for 30 minutes or until liquid has a distinct rosemary flavor.
Strain rosemary from liquid.
Pour liquid into a jar with pears and store in refrigerator overnight (and up to a week).
Add one and a half tablespoons of the rosemary-pear mixture to a champagne glass and top off with chilled Prosecco.
Garnish each glass with a pear slice from the mixture and a sprig of fresh rosemary.

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Thanksgiving Side Dish: Apple Squash

FitSugar — Thu, 12 Nov 2009 03:47:08 -0800

Thanksgiving is one of my favorite holidays because I love all the warm, savory dishes. This one has been in my family for years and it's sweet, creamy, and has a crunchy topping that reminds me of homemade mac and cheese. It's easy to prepare ahead of time, and is a great alternative to mashed potatoes or stuffing.

To see the recipe and find out how many calories are in one serving read more.

Recipe for Apple Squash
a family recipe

Ingredients

Bottom layer:
4 Cortland apples, peeled and sliced
1 1/2 tablespoons Smart Balance margarine

Middle layer:
8 cups butternut squash (about two whole), peeled, de-seeded, and diced
2 tablespoons Smart Balance margarine
2 teaspoons brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper

Top layer:
2 cups fruit juice sweetened corn flakes, crushed
1/2 cup chopped pecans
2 teaspoons brown sugar
2 tablespoons Smart Balance margarine, melted

Directions

Preheat the oven to 350° F.
Heat two tablespoons of Smart Balance in a skillet and add the sliced apples. Cover and simmer for five minutes. Spread in bottom of a casserole dish.
Boil the butternut squash for 15 minutes.
Mash the squash with two tablespoons Smart Balance, two teaspoons brown sugar, salt, and pepper. Spread it on top of the apples.
Mix the two tablespoons of melted Smart Balance with the crushed corn flakes, two teaspoons brown sugar, and chopped pecans. Sprinkle on top of the squash.
Bake uncovered for 15 minutes. Serve warm and enjoy.

Makes 10 servings.

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Here's the nutritional info for this Thanksgiving apple squash.

Serving Size	1/10 of the dish
Calories	159.6
Total Fat	5.9 g
Saturated Fat	.6 g
Cholesterol	0 mg
Sodium	182.1 mg
Carbs	28.2 g
Fiber	3.9 g
Sugars	10.7 g
Protein	2.2 g

If you have a healthy recipe to share, please post it in the Healthy Recipe community group.

Butternut Squash Soup with Roasted Onions and Ginger

lauren — Mon, 09 Nov 2009 11:00:36 -0800

Adapted from Cooking Light

Last night, I made this exceptionally easy and scrumptious soup! The recipe called for shallots but I only had onions. I didn't want to overpower the butternut squash flavor, I only added one onion. All of the ingredients except the broth are roasted and then pureed with the broth. I diced a couple of green onions to top the soup! The soup flavor and texture is exceptionally creamy but there is no cream! Amazing!

INGREDIENTS

4 cups of butternut squash, peeled and cubed
1 tablespoon olive oil
1/4 teaspoon salt
1 small onion, peeled and cubed
1 (1/2 inch) piece of peeled ginger
2 1/2 cups fat free chicken broth
1 green onion, finely chopped
cracked pepper

DIRECTIONS

Preheat oven to 375. Combine butternut squash, olive oil, salt, onion, and ginger in a a roasting pan. Cook 50 minutes until tender. Let sit for 10 minutes.
Place half of the squash with broth in a blender, remove the center piece to allow stem out. Cover blender with a clean towel before pureeing. Pour puree into a saucepan and continue the same process with the rest of squash. Heat the soup over medium heat and add salt and pepper, if needed. Top with green onions and serve.

Drink

FitSugar — Mon, 09 Nov 2009 00:17:22 -0800

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Rosemary Pear Sparkler

FitSugar — Sun, 08 Nov 2009 23:59:09 -0800

original recipe

INGREDIENTS

2 cups water
1 cup agave nectar
1 cup pear juice
1 bunch fresh rosemary
2 pears, peeled, cored, and sliced
Prosecco

DIRECTIONS

Stir together water, agave nectar, four rosemary sprigs, and pear juice in a medium saucepan over medium-high heat.
Bring to a boil, remove from heat, and let stand for 30 minutes or until liquid has a distinct rosemary flavor.
Strain rosemary from liquid.
Pour liquid into a jar with pears and store in refrigerator overnight (and up to a week).
Add one and a half tablespoons of the rosemary-pear mixture to a champagne glass and top off with chilled Prosecco.
Garnish each glass with a pear slice from the mixture and a sprig of fresh rosemary.

Healthy Recipe: Apple Pear Oatmeal Crisp

FitSugar — Tue, 03 Nov 2009 05:50:44 -0800

It's harvest time for apples and pears, and nothing says Autumn like warm crisp featuring both Fall fruits. Here is a variation of a recipe from RecipeZaar. I substituted a few things like Sucanat for brown sugar, whole wheat flour for all-purpose flour, and Earth Balance margarine in place of butter. The soft, cinnamony fruit and crunchy oat topping are a perfect combination, and it was so delicious that my family polished off the entire crisp within a day.

This would make a great dessert for Thanksgiving, because it's a cinch to whip up. To see the recipe read more.

Healthy Recipe: Apple Pear Oatmeal Crisp
Adapted from RecipeZaar

Ingredients

2 apples, sliced
3 firm pears, sliced
2 tablespoons Sucanat
1 1/2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 to 2 tablespoons lemon juice
2/3 cup water

Topping

1 cup oats
1/3 cup whole wheat flour
3/4 cup Sucanat
1 teaspoon cinnamon
1/4 teaspoon salt
6 tablespoons of Earth Balance, melted

Directions

Preheat oven to 375°F.
Remove the cores and slice the unpeeled fruit. Place slices in the bottom of a greased nine-inch dish. Drizzle with lemon juice.
Sprinkle two tablespoons of Sucanat, ground cinnamon, ground nutmeg, and water on the fruit.

In a separate bowl, combine the dry ingredients. Add melted Earth Balance and mix until crumbly.
Spread the crumb mixture evenly on top of the fruit.
Bake for 50 to 60 minutes, so the top is lightly brown and the fruit is bubbly.
Serve warm or cold with vanilla ice cream, vanilla yogurt, or enjoy by itself.

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Here's the nutritional info for this Apple Pear Oatmeal Crisp. RecipeZaar suggests that a serving size is one-sixth of the crisp, but I found one-eighth of the crisp to be a more appropriate portion.

Serving Size	1/8 of the crisp
Calories	330
Total Fat	5.3 g
Saturated Fat	1.5 g
Cholesterol	0 mg
Sodium	165 mg
Carbs	51.7 g
Fiber	4.5 g
Sugar	30.6 g
Protein	4.2 g

If you have a healthy recipe to share, please post it in the Healthy Recipe group.

Healthy Recipe: Apple Pear Oatmeal Crisp

FitSugar — Sun, 01 Nov 2009 04:57:35 -0800

Adapted from RecipeZaar

INGREDIENTS

2 apples, sliced
3 firm pears, sliced
2 tablespoons Sucanat
1 1/2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 to 2 tablespoons lemon juice
2/3 cup water

Topping

1 cup oats
1/3 cup whole wheat flour
3/4 cup Sucanat
1 teaspoon cinnamon
1/4 teaspoon salt
6 tablespoons of Earth Balance, melted

DIRECTIONS

Preheat oven to 375°F.
Remove the cores and slice the unpeeled fruit. Place slices in the bottom of a greased nine-inch dish. Drizzle with lemon juice.
Sprinkle two tablespoons of Sucanat, ground cinnamon, ground nutmeg, and water on the fruit.

In a separate bowl, combine the dry ingredients. Add melted Earth Balance and mix until crumbly.
Spread the crumb mixture evenly on top of the fruit.
Bake for 50 to 60 minutes, so the top is lightly brown and the fruit is bubbly.
Serve warm or cold with vanilla ice cream, vanilla yogurt, or enjoy by itself.