The holidays are filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of minor changes you can make this holiday season to create healthier meals and active days.
1. Create MyPlate makeovers: Makeover your favorite holiday dishes. Make mashed potatoes using broth alongside your cream and butter. Use plain yogurt in place of cream or sour cream to add a boost of calcium and protein in desserts, creamy sauces, dressings, mashed potatoes, casseroles and even butternut squash soup. Add applesauce in place of the oil or butter in your baked goods to add more vitamins and minerals to your dish. Spice up baked fish or chicken by adding salsa or black bean sauce.
2. Enjoy all the food groups at your celebration. Prepare whole-grain crackers with hummus as an appetizer, add unsalted nuts and black beans to a green-leaf salad, use low-fat milk instead of heavy cream in your casseroles. Share healthier options during your holiday meal. Fill your plate with your favorite fruits and vegetables first, then add small portions of less healthy items.
3. Make sure your protein is lean. Turkey, roast beef, fresh ham, beans, and types of fish, such as cod or flounder, are lean protein choices. When serving meat, trim away any fat before cooking. Go easy on the sauces and gravies—they can be high in saturated fat and sodium.
4. Cheers to good health. Quench your thirst with low-calorie options. Drink water with lemon or lime slices. Offer seltzer water with a splash of 100% fruit juice.
5. Bake healthier. Use recipes with unsweetened applesauce or mashed ripe bananas instead of butter. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavor such as cinnamon, allspice, or nutmeg instead of salt.
6. Tweak the sweet. For dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colorful sliced fruit and low-fat yogurt.
7. Be the life of the party. Laugh, mingle, dance, and play games. Focus on fun and enjoy the company of others.
8. Make exercise a part of the fun, and make being active part of our holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as gym memberships, running shoes and reusable water bottles. When holiday shopping, park farther away and walk briskly to your destination. Take the stairs at every opportunity. If you cannot climb all the stairs, take the stairs part way, then the elevator.
9. Enjoy leftovers. Create delicious new meals with your leftovers. Add turkey to soups or salads. Use extra veggies in omelets, sandwiches, or stews. The possibilities are endless. Do not forget to freeze leftovers to enjoy another time.
10. Give to others. Spend time providing food or preparing meals for those who may need a little help. Give food to the local food bank or volunteer to serve meals at a shelter during the upcoming year.
Recipe: Apple-Cherry Pork Medallions
Makes 4 servings
349 calories per serving
Ingredients:
1 pork tenderloin (1 lb.)
1 tsp. minced fresh rosemary or ¼ tsp. dried rosemary, crushed
1 tsp. minced fresh thyme or ¼ tsp. dried thyme
½ tsp. celery salt
1 Tbsp. olive oil
1 large apple, sliced
2/3 cup unsweetened apple juice
3 Tbsp. dried tart cherries
1 Tbsp. honey
1 Tbsp. cider vinegar
1 pkg. (8.8 oz.) ready to serve brown rice.
Directions:
1. Cut tenderloin into 12 slices: sprinkle with rosemary, thyme, and celery salt. In a nonstick skillet, heat oil over medium-high heat. Brown pork on both sides; remove from pan.
2. In skillet, combine apple, juice, cherries, honey, and vinegar. Bring to a boil, stirring to loosen browned bits. Reduce heat; simmer, uncovered, 3-4 minutes.
3. Return pork to pan, turning to coat with sauce, cook, covered, 3-4 minutes or until pork is tender. Prepare rice according to package directions; serve with pork mixture.
Recipe: Provolone Ziti Bake
Makes 8 servings
381 calories
Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
2 garlic cloves, minced
2 cans (28 oz. each) Italian crushed tomatoes
1 ½ cups water
½ cup dry red wine or reduced sodium chicken broth
1 Tbsp sugar
1 tsp. dried basil
1 pkg. (16 oz) ziti or small tube pasta
8 slices provolone cheese.
Directions:
1. Preheat oven to 350 degrees. In a 6 qt. stockpot, heat olive oil over medium heat. Add onion; cook and stir 2-3 minutes or until tender. Add garlic; cook 1 minute. Stir in crushed tomatoes, water, wine, sugar, and basil. Bring to a boil; remove from heat. Stir in uncooked ziti.
2. Transfer mixture to a 13x9-inch baking dish coated with cooking spray. Bake covered, 1 hour. Top with provolone cheese. Bake uncovered 5-10 minutes longer or until ziti is tender and cheese is melted.
Interested in free nutrition classes from OSU Extension Expanded Food and Nutrition Education Program (EFNEP)? Contact Nancy Lyons at lyons.489@osu.edu.