CHIP Alumni Association (PACAA)

CHIP Tip No. 41: Healthy Holidays

Thanksgiving kicks the holiday season into full gear. Many holiday festivities revolve around food that is typically loaded with fat, sugar and calories. Here are some suggestions and recipes for a healthy Thanksgiving celebration.

Main Dish
Consider starting a new tradition this year to replace the typical turkey-centered meal. Try a delicious squash and risotto entrée served in an acorn squash or an elaborate soup recipe to start your meal. The wonderful presentation of these dishes will be so magnificent your guests may not even miss the turkey.

Some other ideas for turkey or un-turkey celebrations:

• Organic Free Range Turkeys
• Vegetarian turkey substitutes, including Tofurky by Turtle Island Foods, Unturkey by Now and Zen, or Turkey Style Roast by Quorn.

Naturally Yours in Peoria carries these items on a limited basis. To avoid disappointment, call ahead to preorder.

Gravy
This is a quick and easy recipe. Be creative and add your favorite ingredients.

• 1 cup vegetable broth
• 2 tsp. flour
• 1 tsp. cornstarch
• Pepper, sage, basil and/or herbs of your choice

1. Combine broth, flour and cornstarch; mix well.
2. Pour into a saucepan and heat over medium heat.
3. Add herbs and stir until gravy thickens.

Makes about 1 cup. Gravy tip: Hain makes a gravy mix that requires only the addition of hot water.

Pumpkin Pie
Try this healthy twist on the traditional Thanksgiving favorite.

• 1 package Silken Lite Firm Tofu
• 14.5-oz. can pumpkin
• ¾ cup maple syrup
• 1 tsp. vanilla
• 1 Tbsp. pumpkin pie spice
• 3 to 5 Tbsp. apple juice
• 3 cups ground non-fat graham crackers

1. Stir graham crackers and juice together until blended
2. Press into 9" pie pan
3. Drain tofu and blend in a food processor until smooth
4. Add remaining ingredients
5. Pour into pie crust
6. Bake at 350 degrees for one hour
7. Chill and serve.

Apple Walnut Stuffing
This nutty stuffing is both tasty and healthy.

• 6 cups diced whole grain bread
• 1 tsp. olive oil
• 1½ cups red onion
• 1 granny smith apple, chopped
• 1 bunch scallions, chopped (green and white sections)
• 2 Tbsp. each fresh parsley and thyme
• fresh ground pepper – to taste
• ¼ cup chopped walnuts
• 3 Tbsp. raisins
• 1½ cups apple juice

1. Bake diced bread on a baking sheet for about 15 minutes
2. Sauté apple and onion in oil for 5 to 7 minutes
3. In a bowl, combine bread with apple mixture
4. Add all remaining ingredients, except apple juice
5. Gradually add apple juice, being sure to moisten all ingredients.
6. Spray a shallow pan with cooking spray
7. Transfer mixture to pan and bake about 30 minutes or until browned
8. Stir once or twice during cooking time.

Stuffing tip: No matter what stuffing recipe you choose, do not stuff it in your turkey. This causes the stuffing to absorb much of the fat present in the turkey (if you have a turkey at your celebration). Remember to cook and serve in a separate dish.

Garlic Mashed Potatoes
The delicious flavor of garlic adds a nice touch to this comfort food.

• 2 pounds potatoes (thoroughly scrubbed)
• 8 (or more) garlic cloves
• ½ cup non-fat milk or plain soymilk
• fresh ground pepper to taste

1. Partially peel potatoes
2. Cut into chunks and place in a pot with enough water to cover
3. Bring to a boil over high heat
4. Reduce heat and cook for about 15 minutes.
5. Drain the water and return to stove on low heat.
6. Add garlic and enough milk to produce a creamy, moist mixture
7. Add fresh ground pepper and serve immediately.

Cranberry Sauce

• 3 cups fresh cranberries
• 1 apple and 1 pear, chopped
• 1 cup orange juice
• ½ cup maple syrup
• 1 tsp. cinnamon
• ½ tsp. nutmeg

1. In a medium saucepan, bring orange juice and maple syrup to a boil
2. Reduce heat to a simmer and add remaining ingredients
3. Cover and simmer, stirring occasionally until cranberries burst
4. Remove from heat
5. Cool at room temperature then chill for several hours before serving.