Make it a healthy holiday!
You don’t have to cook fancy or complicated just good food and fresh ingredients. Family, friends and food – they’re part of what makes the holidays such a special time of year. If you’re cooking this holiday season, our Healthy Home for the Holidays recipes can help.These holiday classics are made with wholesome ingredients and simple cooking techniques. They’re festive and delicious but lower in fat and calories than traditional recipes. If you want to start a new tradition for friends and family, just give one of our Healthy Home recipes a try.
Roast Turkey with Cranberry Orange Glaze
A traditional holiday turkey glazed with a blend of maple, orange and cranberry. (Serves 12)
Ingredients
Orange Marmalade ¾ Cup
Frozen Cranberry Juice Concentrate, Thawed ¾ Cup
Maple Syrup 3 Tablespoons
Balsamic Vinegar* 1½ Tablespoons
Salt ½ Teaspoon
Butterball Frozen Whole Turkey 1, 14 pound
Directions
1. Preheat oven to 325ºF. Combine marmalade, cranberry juice concentrate, maple syrup, vinegar and salt in small heavy saucepan. Bring to boil on medium heat, stirring frequently. Reduce heat to low and cook uncovered for 12-15 minutes, or until glaze is reduced to about 1 cup.
2. Remove neck and giblets from body and neck cavities of turkey. Drain juices from turkey and pat dry turkey with paper towels. Turn wings back to hold neck skin against back of turkey.
3. Place turkey, breast side up, on a flat roasting rack in a shallow pan. Brush turkey lightly with vegetable oil or cooking spray. Roast turkey for 2 hours. Cover drumsticks and breast loosely with foil to prevent overcooking of breast.
4. Continue roasting turkey for another 45 minutes. Remove foil and brush generously with glaze. Return foil loosely to turkey and cook for another 45 minutes or until meat thermometer reaches 180ºF when inserted into the deepest part of the thigh.
5. Brush with remaining glaze. Let turkey stand for 15 minutes before carving.
*Red or white wine vinegars can be used as a substitute
Nutrition Highlights (Per Serving)
Calories: 275 Fat: 10g Sodium: 325mg
Apple Cranberry Pecan Stuffing
Tender stuffing with a mix of holiday fruit and nuts.
(Serves 8)
Ingredients
Apple Juice 1½ Cups
Butter or Margarine 2 Tablespoons
Apple, Chopped 1 Small
Cranberries ½ Cup
Stove Top Stuffing Mix for Chicken 1, 6oz Package
Planters Pecan Pieces, Toasted ¼ Cup
Directions
1. Bring juice and butter to boil in medium saucepan on high heat.
Stir in apples, cranberries and stuffing mix: cover.
2. Remove from heat and let stand for 5 minutes.
3. Stir in nuts.
Nutrition Highlights (Per Serving)
Calories: 190 Fat: 9g Sodium: 350mg
Lighter Green Bean Casserole
A lower calorie holiday favorite baked to perfection.
(Serves 6)
Ingredients
Campbell’s Cream of Mushroom Soup,
Healthy Request, Condensed 1,10 ¾oz Can
Milk, 2% Fat ¼ Cup
Onion Powder 1 Teaspoon
Ground Black Pepper 1⁄8 Teaspoon
Reduced-Sodium Soy Sauce 1 Teaspoon
Cut Fresh Green Beans, cooked and drained 1 Pound
French’s French Fried Onions, Crushed 2 Tablespoons
Directions
1. Stir the soup, milk, onion powder, black pepper, soy sauce and green beans in a 1½-quart casserole.
2. Bake at 350ºF for 25 minutes or until the mixture is hot and bubbling. Stir the bean mixture. Top with the onions.
3. Bake for 5 minutes or until the onions are golden brown.
Nutrition Highlights (Per Serving)
Calories: 65 Fat: 2g Sodium: 235mg
Cooking Healthy for the Holidays
The holidays are a time for family favorites and recipes passed down through the generations. But holiday meals can weigh you down with lots of fat and calories. To ‘lighten-up’ your holiday recipes keep these simple tips in mind. Try replacing cream with regular or low fat milk; use healthy oils like olive or canola oil for simmering and sautéing instead of butter; top chicken or turkey with fruit chutneys or glazes; and use leaner meats and lots of vegetables. If you love the flavor of cream, butter or cheese and don’t want to give it up, try going “half and half” – replacing half of the ingredient with a reduced fat alternative.
Eating Healthy for the Holidays
The holidays can be one of the hardest times of the year to eat healthy. If you’re trying to eat lighter this holiday season, try one of the following tips to see what works for you. Try to eat a healthy breakfast and lunch before your big holiday meal, you’ll be less hungry and less likely to overeat. Try drinking water, or seltzer with a splash of fruit juice or a diet beverage in place of high calorie holiday drinks. You can cut hundreds of calories before you even sit down for your holiday meal. Also, if there are several desserts at the table, try a ‘tasting plate with a little of each instead of full ize portions. Little changes can really add up to a healthier holiday.
Skinny Mashed Potatoes
Creamy mashed potatoes with less fat and lots of flavor. (Serves 6)
Ingredients
Swanson Natural Goodness Chicken Broth-3½ Cups
Potatoes, Cut Into 1 Inch Pieces - 5 Large
Ground Black Pepper - Dash
Directions
1. Heat the broth and potatoes in a 4-quart saucepan over medium-high heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes or until the potatoes are tender. Drain the potatoes well n a colander, reserving the broth.
2. Mash the potatoes with 1¼ cups broth and black pepper. Add additional
broth, if needed until the potatoes are the desired consistency.
Nutrition Highlights (Per Serving)
Calories: 180 Fat: 0g Sodium: 330mg
Fruity Acorn Squash Bake
The flavors of fruit and nuts baked into a holiday favorite. (Serves 8)
Ingredients
Acorn Squash, Halved Lengthwise, Seeded-2 Medium
Butter or Margarine, Melted-2 Tablespoons
Pineapple Chunks, Drained, Finely Chopped-1, 8oz Can
Pear, Medium, Peeled, Cut into ½ Inch Pieces-1 Medium
Dried Cranberries-½ Cup
Planters Slivered Almonds, Toasted-1⁄3 Cup
Honey-1 Tablespoon
Brown Sugar-2 Tablespoons
Directions
1. Preheat oven to 375ºF. Cut a thin slice off the bottom of each squash half to keep it from rolling; discard slices. Remove and discard seeds. Place squash halves in foiled lined baking pan; brush insides lightly with butter or margarine.
2. Combine fruit and almonds in a medium bowl. Add honey and brown sugar; mix lightly. Spoon evenly into hollowed out squash halves. Brush filling with remaining butter or margarine.
3. Bake 1 hour until squash is tender. Cut each squash in half again
to serve.
Nutrition Highlights (Per Serving)
Calories: 160 Fat: 5g Sodium: 25mg
Fruit Crisp
Crispy baked fruit topped with the goodness of whole grain oats. (Serves 8)
Ingredients
Filling
Apples, Peaches or Pears, Peeled, Thinly Sliced - 6 Cups
Water - ¼ Cup
Firmly Packed Brown Sugar - ¼ Cup
All Purpose Flour - 2 Tablespoons
Ground Cinnamon - ½ Teaspoon
Toppings
Quaker Oats (Quick or Old Fashioned) - ¾ Cup
Firmly Packed Brown Sugar - 3 Tablespoons
Margarine, Melted - 2 Tablespoons
Ground Cinnamon - ¼ Teaspoon
Non-Fat Frozen Yogurt (Optional)
Directions
1. Heat oven to 350ºF. Spray 8-inch square glass baking dish with cooking spray.
2. For filling, combine fruit and water in large bowl. Add sugar, flour and cinnamon; stir until fruit is evenly coated. Spoon into baking dish.
3. For topping, combine oats, brown sugar, oil and cinnamon in a medium bowl; mix well. Sprinkle evenly over fruit.
4. Bake 30 to 35 minutes or until fruit is tender. Serve with non-fat frozen yogurt if desired.
Nutrition Highlights (Per Serving)
Calories: 170 Fat: 4g Sodium: 40mg
Healthy Holiday Wellness Ideas
Cooking lighter is a great way to make your home healthier for the holidays. It’s also a great time of year to start other healthy traditions. Try making your holiday more active by bundling up and going out for a walk while everyone’s together. It’s a great way to spend time reconnecting while getting some exercise. Try getting a jump on your New Year’s resolutions. Start thinking about healthy changes you want to make in your life. Tell your friends and family your ideas and encourage them to join in. You’ll be giving the most important holiday gift of all.
