How To Eat Holiday Treats
We Cover It All From The Bird To The Baileys!!

Today there are many people suffering and struggling with the issues of obesity.  This disease is taking more and more young people down in the path of its destruction.  There are plenty of ways to combat obesity, but not many people realize that this is possible.  Many who struggle with weight issues do not know how to utilize the information that is available to help them.  Especially now with the holidays around the corner, this time of the year must be the most difficult. Through this article, I will briefly make provide information on how to go through the holidays while indulging in the delights of the holiday food and keeping you healthy through it all.  After all, all we have is our health and our sanity!

It shouldn’t come as a surprise to anyone that the two biggest holidays coming up are Thanksgiving and Christmas.  Two days well filled with all sorts of delectable yummy foods to eat.  There will be adorned glazed turkeys, glazed hams, sweet yams, pumpkin pies, and much more.  The one question on everyone’s mind is how do they devour all the food that they see in sight? Maintain their healthy diets? Keep their physiques in shape, as if they didn’t touch a meal?

There are many ways to go about this.  The ADA (American Drug Administration) has some pretty resourceful tips as to how these goals can be achieved.  One of them would be to share or eat just half of that sinful desert, which is most likely loaded with rich tasting icing, sugar and plenty of fat, which will keep you at the gym a little longer than you may expect.  Keep up the good diet of eating your fruits and vegetables.  You can never have too many in your every day diet.  Drink plenty of water.  Keep yourself hydrated and clean.  Water is one of the best ways to keep your system clean.  Don’t toss your fiber-rich foods off the menu just for the sake of the holidays.  This will help you stay regular and keep your internal system functioning properly. 

Staying active is always a great and simple way to keep the holiday pounds off.  There are very many ways that one can stay active through the holiday season.  One way to go about staying active is walking.  Yes walking.  This is a simple task that everyone does everyday of his or her life.  You can do this by maybe walking to work, school, gym, etc.  Running, which is another source to help stay fit, and is also good for the heart.  By running, you will also be able to burn off all the extra fat that you have ingested into your body, that you know doesn’t belong.  Maintain your daily routine to the gym.  Don’t stop going to the gym, or doing your daily workouts.  This gives the body the opportunity to slow shut down, and go into lazy mode.  Keeping yourself energized and focused will get you through your holiday workout and diet.

Now let’s start getting to the good stuff.  Your number one question, is can I eat all the holiday food, and not break my diet?  The answer is YES!  You can eat all the great foods of the holiday season that you want.  Can you imagine it already?  Going home for the holidays, indulging in the food as if you never had a care in the world.  Doing a few simple things can do all this.   There are also many ways to eat like a king, but do it with a touch of health.  There are amazing recipes that allow us to eat the same diners that we are used to eating, but with half the fat and calories.  But have the same great taste of mom’s home cooking.

For starters, portion the food that you eat wisely.  Eat in moderation.  Time yourself between servings.  Don’t inhale the diner table in a second.  Eat with ease and at an even pace.  Remember the faster that you take it in, the faster that you will be full.  Thus, not leaving sufficient room for the rest of the meal. Now do dare even address the issue of desert?  Now as we all know desert, is what tops of the great ending to an extraordinary holiday meal.  Allow your dinner to somewhat digest, before beginning on desert.  So that when you do come around to it, there will be room in your stomach.  For the eggnog drinkers, moderation is the key.  Eggnog is a thick milky drink, which coats your insides, therefore leaving little room for the food.

I bet all this talk about food is making you hungry?  Wish that you hade some food at this current moment?  Were you also thinking you had some sinful, but crave-worthy recipes that were healthy for you?  That’s all right, because here are some recipes that are guaranteed to fill up your stomach, keep you healthy, and not pack on those unwanted calories and fat.

Here are some great recipes for low-fat pies:

  Low-Fat Sweet Potato Pie

2 large sweet potatoes
1/2 c. skim milk
1/2 c. maple syrup
1 tsp. vanilla
1/4 tsp. nutmeg
2 eggs

Boil sweet potatoes until soft. Mash potatoes in a large mixing bowl. Add remaining ingredients and mix well.  Pour mixture into a prepared pie crust (optional) and bake at 350°F for about an hour or until knife comes out clean.

Nutritional Information Per Serving:
Calories 210, Protein 6g, Carbohydrates 38g, Sodium 110mg, Fat 5g, Saturated Fat 3g, Cholesterol 4mg, Dietary Fiber 1g

    Low-Fat Pumpkin Pie

1 Can (15 oz. / 425 g) Pumpkin
1 Can (14 oz. / 396 g) Fat-Free Sweetened Condensed Skimmed Milk
4 Egg Whites
2-1/2 teas. / 12.5 mL Watkins Pumpkin Pie Spice
1/4 teas. / 1.2 mL Salt
One 9-inch / 23-cm Unbaked Pastry Pie Shell

Preheat oven to 425ºF / 220ºC. Combine pumpkin, condensed milk, egg whites, Pumpkin Pie Spice, and salt; mix well. Pour into pie shell. Bake for 15 minutes, reduce heat and bake at 350ºF / 180ºC for an additional 35 to 40 minutes or until knife inserted 1-inch / 2.5-cm from edge comes out clean. Remove from oven and cool on wire rack. Garnish with reduced-fat whipped topping. Keep refrigerated.

Makes 10 servings.

Nutritional Information Per Serving:
Calories 220, Protein 6g, Carbohydrates 38g, Sodium 120mg, Fat 6g, Saturated Fat 3g, Cholesterol 4mg, Dietary Fiber 1g

Here is a good turkey recipe:  

Ingredients:

16 pounds Whole Turkey, thawed, rinse & dry
2 tablespoons honey
1 teaspoon water
2 teaspoons Chili Powder
1/2 teaspoon garlic powder
1/4 teaspoon ground allspice
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon ground red pepper

Preparation:

·         Prepare turkey according to package directions and roast in shallow roasting pan in 325°F oven or cook on outdoor grill using Indirect Heat Method according to owner's guide for grill.

·         Combine honey with remaining ingredients and set aside.

·         During the last 45 minutes of the cooking time, brush honey mixture over skin. For oven prepared turkey, loosely cover breast and top of drumsticks with lightweight foil to prevent overcooking of breast. Cook turkey until temperature reaches 180°F in the thighs. Let stand 15 to 20 minutes before carving.

·         Note: Pan drippings can be used to make gravy. The spice adds flavor and enriches the color of the gravy.

No holiday bird would be complete without the stuffing.  I found for you a great low-fat stuffing:

Stuffing

Ingredients
1 pound whole grain bread, cubed
1 pound mushrooms, sliced
1 large onion, sliced
1 head celery, sliced
5-10 cloves garlic, minced
1 teaspoon dried sage
2 teaspoons dried thyme
Black pepper
1/2 cup white wine
Non-fat chicken broth or vegetable broth
1 egg or egg substitute
Salt to taste

Time:
1 1/2 hour

Preparation

Sauté mushrooms, onion, celery, and garlic in the white wine. 
Add the sage, thyme, pepper to the vegetables as you cook. 
Cook until tender - don't overcook the mushrooms. 
In a large bowl, mix the cooked vegetables with the bread cubes.
Add the egg and broth until it is moist.

Use to stuff poultry or cook separately:

To cook separately: Bake covered for 30 minutes at 350F, uncover and bake 15 minutes more.

 

Let’s not forget about those delicious mashed potatoes!

Ingredients:

2 lbs. Of potatoes

1 stick of butter

1 cup of milk

½ cup of cream

 

Preparation:

1.                  Boil the potatoes until they are very tender.

2.                  Drain, and then mash the potatoes with the buttermilk.

3.                  Then add the cream for that smooth whipped taste.

The perfect touch to your perfectly whipped potatoes would be some home made gravy:

Low Fat Gravy Recipe

Yield: 4 Servings

1 3/4 c Defatted chicken broth
4 tb Cornstarch
1 ts Onion powder
1/2 ts Garlic powder
1 ts Seasoning salt
1 Chicken or vegetable flavor Bouillon cube Salt and pepper to taste Mix well in saucepan. Cook over medium heat, stirring until smooth. 5 % Fat.

1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium fat-free beef or chicken broth, divided
2 tablespoons cornstarch
Pinch pepper

In a saucepan, sauté onion, mushrooms and parsley in 1/4 cup broth until vegetables are tender. Combine cornstarch, pepper and 1/2 cup of broth; stir until smooth. Add to pan with the remaining broth. Bring to a boil, stirring
occasionally: boil for 2 minutes. Yield: 2 cups.

Diabetic Exchanges: One 1/4 cup serving equals a free food; also, 19 calories, 28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate, 1 gm protein, 1 gm fat.

Now you can’t forget to add the yams to this meal:

Tennessee Sippin’ Yams:

Ingredients:

4 lbs. sweet potatoes, cooked & mashed
1/2 cup margarine or butter, melted
1/4 cup sour mash whiskey or bourbon
(If made for Tennesseans, you must use Jack Daniels)
1/3 cup orange juice (if not using whiskey,
increase juice by 1/4 cup)
1/3 cup firmly packed brown sugar
3/4 teaspoon salt
1/2 teaspoon allspice (or 1/4 teaspoon nutmeg and cinnamon)
1/2 cup pecan halves

Preparation:

Combine all in. except pecans. Pour into greased 2 1/2 qt. casserole; arrange pecans around edge of dish. Bake at 350 for 45 min. YIELD: 8-10 servings

This is also a great Thanksgiving side dish.

Roasted Autumn Vegetables

Ingredients:

1 pound red-skinned potatoes, cut into 3/4-inch chunks, about 3 cups
1 1/2 pounds baby carrots, trimmed of leaves and peeled, or 1 16-ounce package peeled baby carrots, about 6 cups
1 16-ounce package parsnips, peeled and cut into 2 1/2 x 1/2-inch matchstick strips, about 3 cups
1 fennel bulb, trimmed, cored, and cut into 1-inch chunks, about 2 cups
2 extra virgin tablespoons olive oil, plus additional 1 tablespoon, optional
2 tablespoons margarine or butter, melted
1 teaspoon salt, plus additional to taste
1/2 teaspoon freshly ground black pepper
4 large cloves garlic, slivered
2 tablespoons chopped fresh thyme, plus whole sprigs for garnish
2 tablespoons balsamic or red wine vinegar

Preparation:

Heat oven to 425 degrees F.
In large bowl combine potatoes, carrots, parsnips, and fennel; toss thoroughly with 2 tablespoons oil, melted margarine, 1-teaspoon salt, and pepper. Divide vegetables evenly between two 13- x 9- x 2-inch roasting pans
Place pans on separate shelves in oven. Bake 40 to 50 minutes until vegetables are tender and golden brown, turning occasionally with wide metal spatula. Halfway through cooking time, switch pans from one oven shelf to the other and add garlic, half to each pan, tossing in well.
Transfer vegetables to one large serving bowl; toss gently but thoroughly with chopped thyme, vinegar, and additional 1-tablespoon oil if using (see note), and additional salt to taste. Serve garnished, if desired, with thyme sprigs. If you are transporting the dish a long distance it does reheat relatively well in a hot oven.

 

The Holidays would be very incomplete without cranberry sauce, here’s a recipe I thought you would like:

 

Cranberry Sauce

Ingredients:

2 cups fresh cranberries
1 1/2 onions
3/4-cup sour cream
1-cup sugar
2 tablespoons prepared horseradish.

Preparation:

1.      In a food processor, grind cranberries and onion.

2.      In a bowl mix sour cream, sugar and horseradish.

3.      Manually, combine sour cream mixture with chopped cranberry mixture

4.      Chill and serve.

Can be frozen. Thaw and stir before serving.

Now for all of those that would prefer to indulge in some of the good stuff, I threw in a recipe for those that wanted to mix up their holiday, and give themselves the ultimate treat.  Here’s a recipe that is just for the love of the food.  Be very careful, this recipe will set you back a couple of days in the gym.  But take my word for it; it is definitely worth it,

For those of you out there that enjoy eating Cheesecake, and drinking Bailey’s Irish Cream, here is a recipe that combines the both for you.  So indulge in this and enjoy your holidays.  

Baileys Irish Cream Cheesecake

Ingredients:

Preheat oven to 350°F. Butter bottom of a 9-inch springform pan.

Make a hot water bath by setting the springform pan in a larger pan. Holding down the springform pan so it doesn't float, fill the larger pan with enough hot water to come one inch up the side of the smaller pan. Then remove the springform pan and set aside the larger pan of water while you prepare and bake the crumb crust. (The water will cool somewhat, but that's okay.)

Pulverize the Oreos in a food processor or with any handy blunt object to make 1½ cup of crumbs. Add the melted butter to the crumbs, mix to incorporate, and press mixture into the bottom of the springform pan. Bake for 9 minutes, then remove and cool while mixing the cheesecake.

Stir together the sugar and cornstarch in the bowl of an electric mixer until combined. Add the cream cheese and blend, at medium speed, until smooth and creamy, about 5 minutes. Beat in the eggs one at a time, beating well after each addition. Scrape down the sides of the bowl, and add the half-and-half in a thin stream.

Melt the chocolate chips for a few seconds in the microwave, and then stir in the vanilla extract and the Baileys until mixture is smooth. Add the mixture to the cheese mixture and blend well, scraping down the sides of the mixer bowl as needed.

Pour batter into the cooled Oreo crust, and place the pan into the prepared water bath. Place pan in the middle of the oven and immediately reduce the oven temperature to 250°F. Bake for 90 minutes. Remove from oven and allow cheesecake to cool completely. Refrigerate for at least 2 hours, then "spring" the pan and remove your masterpiece. Keep refrigerated until serving time.

I also thought that the brownies might just smooth over with everyone, who doesn’t enjoy a brownie here and there?  This is another recipe that will set you back in the gym, but all completely worth it.  I mean hey after all it is the holiday and what would it be without a holiday treat?  

Brownies with Irish Cream Icing

Brownies
4 oz. Bittersweet chocolate
1 oz. unsweetened chocolate
1/2 C butter
3/4 C sugar
2 tsp. vanilla extract
1/4 tsp. salt
3 large eggs
1 C flour

Topping
1/3 C Irish Cream liqueur (such as Bailey's 8 oz. white chocolate, chopped)

Pre-heat oven to 325° F.

Line a 8" x 8" baking pan with aluminum foil, leaving at least 2 inches of foil overhanging on all sides (this will help you life the finished brownies out of the pan and eliminate messy pan clean-up). Set aside.

Melt chocolate and butter together in a heavy saucepan over medium heat, stirring constantly. Remove from heat and cool slightly.

Whisk sugar, vanilla and salt into chocolate mixture, followed by the eggs, one at a time. Continue whisking mixture until it is shiny and smooth. Add flour and whisk just until blended. Pour batter into prepared pan and level top. Bake for about 35 minutes, or until cake tester comes out with a few moist crumbs clinging to it. Cool completely in pan.

Now remember that these recipes have to be taken seriously, they do contain alcohol.  So please during the holiday be responsible with these recipes.  And drink responsibly as well.  These are all healthy recipes for the holiday that will allow you to eat as if you didn’t have a care in the world.  But like with every good diet they must be eaten in moderation, and exercise is the key to a healthy fit body.  From everyone at Femalemuscle.com. We wish you HEALTHY and HAPPY HOLIDAYS!

Copyright 2003  Femalemuscle.com.  Authored by Catrina Ayala.