Healthy Holiday Cooking with Chef Jessica VanRoo

What we are eating.. Typical Thanksgiving Dinner

8 ounces turkey (2 servings) 480

1 cup mashed potatoes with butter 300

1 cup stuffing (2 servings) 600

3 to 4 ladles gravy 800

1/2 cup sautéed green beans 50

3/4 cup candied sweet potatoes 300

1/2 cup cranberry sauce 200

1 roll with butter 180

1 piece pumpkin pie with whipped cream

540

1 cup coffee with cream and sugar 50

1 glass cider or wine 150

Total 3,650

Other High Calorie/ Fat Culprits

• Pecan Pie 1 slice, 500 calories 50 grams

fat

• Egg Nog 1 cup 350 calories 12 grams fat

• Cheese ball 1 serving 400 calories, 40

grams fat

• Glazed Ham 1 serving has 1,760

milligrams of sodium and 6 grams of

sugar.

• Caramel Apples 320 calories, 16 grams

of fat, and 28 grams of sugar

• ONE Potato pancake 200 calories and

11 grams of fat

• Fruit cake 410 calories and 13 grams

of fat

The Original Thanksgiving Very little is known about the 1621 event in Plymouth that is the model for our Thanksgiving. The only references to the event are reprinted below:

“And God be praised we had a good increase… Our harvest being gotten in, our governor sent four men on fowling, that so we might after a special manner rejoice together after we had gathered the fruit of our labors. They four in one day killed as much fowl as, with a little help beside, served the company almost a week. At which time, amongst other recreations, we exercised our arms, many of the Indians coming amongst us, and among the rest their greatest king Massasoit, with some ninety men, whom for three days we entertained and feasted, and they went out and killed five deer, which they brought to the plantation and bestowed on our governor, and upon the captain and others. And although it be not always so plentiful as it was at this time with us, yet by the goodness of God, we are so far from want that we often wish you partakers of our plenty.” Edward Winslow, Mourt’s Relation: D.B. Heath, ed. Applewood Books. Cambridge, 1986. p 82

“They began now to gather in the small harvest they had, and to fit up their houses and dwellings against winter, being all well recovered in health and strength and had all things in good plenty. For as some were thus employed in affairs abroad, others were exercised in fishing, about cod and bass and other fish of which they took good store, of which every family had their portion. All the summer there was no want; and now began to come in store of fowl, as winter approached, of which is place did abound when they came first (but afterward decreased by degrees). And besides waterfowl there was great store of wild turkeys, of which they took many, besides venison, etc. Besides, they had about a peck a meal a week to a person, or now since harvest, Indian corn to that proportion. Which made many afterwards write so largely of their plenty here to their friends in England, which were not feigned but true reports. William Bradford, Of Plymouth Plantation: S.E. Morison, ed. Knopf. N.Y., 1952. p 90

Truth about holiday eating Myth #1: Most people put on five to seven pounds during the holidays. Myth #2: Eat a lot of turkey, and you'll be snoozing shortly. Myth #3: Great cooks and festive parties place our willpower at risk. From Cookinglight.com

Holiday food temptations to be aware of

1. Chips and dip, pretty much anything with crunch

2. The food court at the mall/ eating out to keep up with the holidays

3. Open bars at any party 4. Leftovers 5. Drinks, hot or cold 6. Grazing instead of eating

Substitutions Old Ingredient New Ingredient

Bread crumbs Oat bran, wheat bran, whole wheat homemade bread crumbs

1 Egg, for baking and cooking, When baking substitute half of the

whole eggs with egg whites or the product may

be tough.

2 Large egg whites, 1/4 cup egg whites or egg

substitute

Cream Half & half or evaporated skim milk

Butter in baking Yogurt, apple sauce, buttermilk

Cheese Less sharp cheese or low fat

All Purpose White flour White whole wheat flour, or unbleached all purpose

Sugar In most baked goods you can reduce the amount of sugar by one-half; intensify

sweetness by adding vanilla, nutmeg or cinnamon

Sour cream Low fat yogurt

Ground beef Lean gorund turkey or chicken

Reducing Fat in Baked Goods • Start by reducing the fat in recipes by ½, mainly for cakes,

muffins, cupcakes • unsweetened applesauce, canned crushed pineapple, or

mashed bananas • For acidic ingredients, add about 1/4 teaspoon of baking

soda, to start • Vegetable purees like sweet potato, squash, cauliflower, or

canned pumpkin • Nut butters, like peanut butter, almond butter, or tahini • Fat free/ low fat Sour Cream, low fat yogurt • Use egg whites , 2 egg whites for every egg, or ¼ cup egg

substitute (using only egg whites with other low fat ingredients can create a dry rubbery product)

• Whisk egg whites to a soft peak and fold into batter to lighten • Nut, Fruit Butters

Other Substitution Ideas Decrease the meat and increase the vegetables called for in

stews and casseroles. Choose whole-grain versions of pasta and bread; substitute

whole-wheat flour for bleached white flour when you bake. Serve whole-grain side dishes like bulgur or kasha instead of

white rice or pasta. Cook with less fat by using a oil mister filled with olive oil. Oven fry your recipes in a 425 degree oven with food coated in

panko or cracker crumbs Use garlic or onion powder instead of garlic or onion salt, and

use unsalted or low-salt vegetable broths and products. Buy reduced-fat cheese or use mozzarella, which is naturally

lower in fat. In recipes calling for milk or cream, substitute reduced fat

versions or try using other “milks” such as rice milk, nut milks or soy milk. Also use low-fat cream cheese, yogurt, and mayo.

You can also use fat substitutes like prune purees in baked goods.

Use fresh-frozen fruit without added sugar if fresh is unavailable.

Kale, Artichoke and Sweet Potato Baked Risotto Serves about 6 2 teaspoons olive oil 1 tablespoon butter (optional, use more olive oil if not using) 1 cup diced yellow onion 2 garlic cloves, minced 2 tablespoons fresh thyme leaves or ½ teaspoon dried thyme 1 ½ cups Arborio rice Salt and pepper ½ cup dry white wine (optional, substitute more stock if not using) 4 cups peeled and diced sweet potato, about 2 lbs 1 cup roughly chopped marinated or frozen and defrosted artichoke hearts 4 cups vegetable stock 1 bunch kale, tough stems removed, sliced crosswise into 1/2-inch strips (about 4 cups) Grated parmesan cheese for serving (optional) 1. Preheat oven to 400°F. 2. Melt butter in olive oil in a saucepan over medium high heat . Add onions, garlic and thyme into pan and

cook for 3- 5 minutes or until onions are softened. 3. Add rice into onion mixture and continue cooking over medium heat, stirring frequently, cook for about 3

minutes. 4. Add wine if using, or ½ cup stock into rice, cook until almost all the liquid is absorbed about 2- 3 minutes. 5. Stir in sweet potato, artichoke hearts, kale, and 4 cups stock. Bring mixture up to a boil and turn off the

heat. 6. Pour the rice mixture into a well-oiled 9x 13 in baking dish. Cover with foil and bake for 20- 25 minute or

until most of the liquid is absorbed and rice is al dente. Remove from the oven and let the risotto sit covered for 5- 10 minutes before serving. Serve with grated parmesan cheese if using.

Roasted Pear Salad with Israeli Couscous and Garlicky Oat Crunch and Butternut Squash Croutons

Serves 4-6 For Pears

1 large bosc pear, quartered or cut into 1/6ths 2 tablespoons brown sugar ½ teaspoon kosher salt 2 tablespoon grapeseed oil

Butternut Squash Croutons 1 cup butternut squash cubes (from trader joe’s), quartered 2 tablespoons olive oil ½ teaspoon garlic powder ¼ teaspoon Italian seasoning Pinch smoked paprika ¼ teaspoon kosher salt 1 ½ tablespoon cornstarch or arrowroot

Garlic Crunchies 5 cloves garlic, minced 1 cup rolled oats 3 tablespoons honey ¼ cup olive oil

Dressing For Couscous and Salad 2 shallots 1 head garlic 2 slices ginger 1/3 cup olive oil ½ orange juice ¼ cup apple cider vinegar Salt and pepper to taste 1 ½ cups cooked Israeli couscous 5 oz spinach Diced red onions

Pumpkin pie

Pecan pie

Amount per 100 g 100 g

Calories 243 412 % Daily Value % Daily Value

Total Fat 10 g 15%

22 g 33%

Saturated fat

2 g 10%

4 g 20%

Polyunsaturated fat

1.8 g 6 g

Monounsaturated fat

4.6 g 11 g

Cholesterol 26 mg 8%

87 mg 29%

Sodium 239 mg 9%

262 mg 10%

Potassium 167 mg 4%

133 mg 3%

Total Carbohydrate

35 g 11%

52 g 17%

Protein 3.9 g 7%

4.9 g 9%

Vitamin A 3434 IU 68%

357 IU 7%

Vitamin C 0 mg 0%

0.2 mg 0%

Calcium 64 mg 6%

32 mg 3%

Iron 0.9 mg 4%

1.5 mg 8%

Vitamin B-6 0.1 mg 5%

0.1 mg 5%

Vitamin B-12 0.4 µg 6%

0.2 µg 3%

Magnesium 14 mg 3%

26 mg 6%

Pumpkin Bars with Streusel Topping Serves 24, 2 9 x 13 pans Preheat oven to 350 degrees. Prepare two 9x 13 pans by spraying them with nonstick spray, or coating with butter. To make topping: combine all the ingredients and mix well. Set aside To make bars: In a large mixing bowl whisk together flour, baking powder, cinnamon. In another bowl whisk together pumpkin, buttermilk, applesauce, eggs and brown sugar. Pour the liquid mixture into the dry, mix just until combined. Pour mixture evenly into prepared pans. Sprinkle the topping evenly over both pans. Bake for 25 minutes or until toothpick comes out clean when inserted in the middle.

For Bar 2 cups all-purpose flour ( or 1 cup white and 1 cup whole wheat pastry) 2 teaspoons baking powder 2 teaspoons baking soda 2 teaspoons salt 2 teaspoons ground cinnamon 2 cups canned pumpkin ½ cup buttermilk ½ cup applesauce 4 eggs, whisked together 1 ½ cups brown sugar

For Topping 1/2 cup oats 1/2 cup whole wheat flour 1/2 cup brown sugar ½ cup chopped walnuts 1 teaspoon cinnamon ¼ cup melted butter or oil