Posted Dec 12, 2012
Wilmington-based dietitian Diane Boyd, who provides nutrition and fitness counseling through her business, Cape Fear Nutrition, is all for healthy cooking. But while she eagerly slashes away extra calories and unnecessary fat, it never comes at the expense of great flavor.
Boyd shared five tips that can help keep the scales in balance this holiday season, but her advice can be applied to any meal, regardless of the season. The following are her suggestions, and if you find the advice helpful more information is available on her blog at capefearnutrition.com.
Reduce sugar by one-fourth
Boyd argues most recipes call for more sugar than necessary for a pleasing taste. Be it Christmas cookies or pumpkin pie, she says omitting one-fourth of the recipe’s quantity should still yield satisfying results.
Reduce fat, but be savvy about it
An advocate for the smart use of beneficial fats in modest quantities, Boyd stresses fats are just as essential to good health as good taste. She suggests replacing fats like butter and lard with heart-friendly options like liquid vegetable oils, nuts and avocados. In baked goods, she says replacing one half of the recipe’s fat with a fruit or vegetable puree or yogurt will maintain great taste but lighten the load. Yogurt or even avocados can also make a good substitution for mayonnaise in creamy salad dressings.
Incorporate more fruits and vegetables into dishes as a hidden ingredient
Boyd says a dish can be re-imagined in a way that reduces sodium and calories, maintains portion size and boosts nutritional value by incorporating antioxidant- and fiber-rich fruits and vegetables. A puree of pumpkin or roasted red peppers added to risotto is a good place to start, she says.
Add vegetables in a way that gives an obvious burst of color and texture
A mandoline slicer can be a secret weapon for pumping up volume, nutrition and satisfaction to everything from pasta dishes to sandwiches. If you’re a fan of the Italian tradition of seafood on Christmas Eve, try sneaking ribbons of zucchini into your linguine.
Appeal to the eye
The clever use of cutlery can make a modest 3-ounce portion of roast turkey or ham appear more bountiful when thinly sliced and fanned out. While visual appeal isn’t essential to good nutrition, Boyd says an emotional sense of fulfillment can be achieved through pleasing plating.
Brown Rice & Pumpkin Risotto
Traditional dressings, either wheat loaf or cornbread based, are often loaded with butter, sausage or bacon. This risotto packs a nutritional punch thanks to the vitamin-rich pumpkin and fiber-filled whole grain rice while remaining in the spirit of the season. Canned pumpkin puree is acceptable, but fresh roasted or even boiled pumpkin is a better option if you have the time. Serves four and easily doubles for a crowd.
1 Tablespoon canola or olive oil
1 small onion, finely chopped
1 cup brown rice, preferably short grain
1 cup cooked pumpkin or butternut squash, mashed
3 cups chicken or vegetable stock
1/2 teaspoon dried sage
1/2 teaspoon salt
Toasted pumpkin seeds to garnish
In a four-quart pot, heat oil and gently cook onions until softened, about 8 minutes. Add rice and heat until fragrant, stirring to prevent scorching. Add pumpkin, broth, sage and salt and bring to a simmer. Cover pot and allow rice to cook for about 45 minutes until quite creamy, stirring to prevent sticking as needed. Serve sprinkled with the toasted pumpkin seeds.
Low-Sugar Cranberry Sauce
What kind of celebration would a roast turkey be without the cranberry sauce? The standard canned variety is packed with enough sugar to send even the smallest portion into a triple-digit calorie count. Keep all the benefit of the fruit’s antioxidants and satisfy your sweet tooth with crushed pineapple and orange juice instead.
1 12-ounce bag fresh cranberries
1 cup crushed pineapple
1 cup orange or apple juice
1 teaspoon fresh grated ginger
1/4 teaspoon ground allspice
pinch of ground cloves
Bring everything to a boil in a two-quart sauce pan, reduce heat and simmer until thickened and all berries have deflated, about 15 minutes.
Christmas Eve Clams & Linguine
An Italian tradition, seafood on Christmas Eve is worth adopting in any coastal home, especially considering our abundant local bounty. This dish sneaks in an extra serving of vegetables, lightening the pasta punch. Serves 2
1 Tablespoon olive oil
2 cloves garlic, minced
1/2 cup dry white wine
1 teaspoon dry red
pepper flakes
2 dozen small clams, well scrubbed
1 one pound box dried linguine
1 medium zucchini, cut into thin ribbons with a mandoline slicer or cut into matchsticks.
Bring a pot of salted water to a boil for the pasta, and cook pasta for 1 minute less than the suggested time, it will finish in the clam sauce later. Drain, reserving one cup of the cooking water.
Meanwhile, heat oil in a large saute pan or pot, and cook garlic until fragrant. Add wine, pepper flakes and clams, cover and cook until clams open, about 5 minutes. Remove from heat, add cooked pasta and zucchini. Use some of the reserved pasta cooking water to loosen the pasta if necessary.
Yogurt Ranch Dressing
Give your guests a side they can feel good about this year, and try this light but creamy dressing for a burst of flavor on any salad.
1 cup Greek-style yogurt
1 teaspoon cider vinegar
1 Tablespoon minced fresh dill
1 teaspoon minced fresh parsley
1/4 teaspoon ground celery seed
1/4 teaspoon salt
Mix everything in a bowl and use lightly on salads. Can be thinned with a tablespoon of water if yogurt is too thick.
©2012 the Star-News (Wilmington, N.C.)
Visit the Star-News (Wilmington, N.C.) at www.starnewsonline.com
