by Food Network Magazine in Healthy Holidays, December 14, 2012
by Toby Amidor in Healthy Holidays, Healthy Tips, December 13, 2012
Food Network Magazine staged a holiday face-off and asked a registered dietitian to name the better choices. Before you bake your holiday faves, see how these staples stack up.
Bleached Flour vs. Unbleached Flour
WINNER: It’s a draw. The less processed version isn’t always the better pick: Unbleached and bleached flour have identical calorie, fiber and protein counts. The FDA regulates the ingredients used to whiten flour, so they’re only added in safe amounts. But if you’re worried about eating something with the word “bleach” on the label anyway, go the unbleached route.
Raisins vs Dried Cranberries
WINNER: Raisins. Raisins and dried cranberries have similar amounts of sugar, but all of the sugar in raisins comes from what’s naturally present in grapes, while more than half of the calories in dried cranberries can come from sweeteners that manufacturers add to make them taste less tart.
by Toby Amidor in Cookies & Other Desserts, Healthy Holidays, December 13, 2012
We heart holiday food, but holiday food doesn’t always show love our waistlines. Use these simple tricks to lighten up your favorites.
#1: Baked Ham
Ham is a lean meat but when recipes call for one pound per serving the calories skyrocket to 760 and the fat climbs to 44 grams! Also, when you’re talking smoked or cured foods, the sodium can get out of control.
To lighten: Stick to 3 to 4 ounce portions and lessen the amount of salt added to flavor the ham or use lower-sodium versions.
Other tips to lighten up baked ham
by Dana Angelo White in Healthy Holidays, December 11, 2012
These deliciously decadent chocolate-flavored balls have been a family favorite for decades. Whip them up this holiday season for the ones you love.
Food Safety Note
These rum balls have been modified from the version my mom made when I was younger. The original version calls for a raw egg (the batter isn’t cooked). To make these rum balls kid-friendly and adhere to prevent salmonella, I use a pasteurized whole egg and swapped in rum extract for the real stuff. This means the egg was heat treated to kill pathogens, though it looks like any other raw egg. Many markets carry them—look for the word “pasteurized” on the label.
by Toby Amidor in Healthy Holidays, Healthy Recipes, December 11, 2012
Are these sippers on your holiday hit list? Find out which is the most sensible choice – it all comes down to how you make it.
A frothy combo of egg, cream and sugar, this classic libation is a gut-buster. Add a jolly splash (or two) of booze and the calories only get worse.
Homemade and lightened-up versions can dial back the fat and calories and highlight the healthy attributes of this seasonal treat. Use lower fat ingredients and eggnog has a lot to offer – namely good-for-you nutrients like protein, calcium and vitamin D.
by Dana Angelo White in Gluten-Free, Healthy Holidays, December 6, 2012
Finding mouthwatering diabetic-friendly recipes can be a challenge but don’t let anyone tell you that it isn’t possible! Whether you’re throwing a huge holiday shindig or having a more intimate affair, here are 32 diabetic-friendly holiday recipes from appetizers to desserts and every course in between.
In order to be diabetic-friendly, the recipe must contain a maximum of 30 grams of carbohydrates per serving (which equals two carbohydrate exchanges). In addition, all of these recipes are sensible in the calorie and fat department too.
by Toby Amidor in Healthy Holidays, December 6, 2012
Planning a holiday menu is stressful enough without having to worry about the special dietary needs of your guests. Choose from any of these holiday recipes and put any fears about gluten to rest*.
• Edamame Hummus
• Mini Pizzas made with Gluten Free Pizza Dough
• The Shrimp Cocktail
• Spiced Pecans
by Toby Amidor in Thanksgiving, November 23, 2012
Hanukkah has always been one of my favorite holidays. Baked goodies, chocolate coins, and 8 days of gifts—what’s not to like during this festival of lights? As an RD and mom, I want to teach my kids healthy eating habits even on holidays (no need for fried EVERYTHING) and I also want to watch my own waistline. Here are some healthy, Hanukkah-licious recipes that are perfect for the entire family.
by Toby Amidor in Thanksgiving, November 22, 2012
Turkey Day leftovers are good on their own, but you can also transform them into something magnificent. Check out our easy, mouthwatering ideas for dressing up your Thanksgiving leftovers.
Use the turkey carcass, leftover dark meat and even leftover veggie sides to whip up this deliciously warming soup.
Recipe:Next Day Turkey Soup
Leftover turkey breast combines with beans, chili peppers, and jack cheese makes a mean chili.
Recipe: Leftover Turkey Chili
Make a delish panini using turkey, stuffing and cranberry sauce.
Recipe: Turkey, Dressing, and Cranberry Panini
Combine chunks of leftover turkey with celery, apple, grapes and pecans for a main-dish salad or light lunch.
Recipe: Waldorf Salad.
by Toby Amidor in Thanksgiving, November 21, 2012
These super-popular Thanksgiving desserts are going head to head. With both having single pie crusts and packed with good-for-you ingredients, the competition is fierce. Which gets your vote?
According to the USDA’s Dietary Guidelines for Americans, we should all be eating 2 cups of orange veggies each week. Pumpkin pie can help meet these recommendations plus that brilliant orange color provides the antioxidants vitamin A and lutein.
Fatty ingredients like traditional pastry crust, butter, cream cheese, half-and-half, or shortening can sabotage the nutritional value. Mountains of sugar from canned pumpkin pie filling and spoonfuls of sugary toppings can also send calories through the roof. Topped with whipped cream or a la mode, a slice can weigh in at close to 500 calories.
Healthy Pumpkin Pie Tips:
- Use gingersnap cookies for a lighter crust made without partially hydrogenated oils or make your own canola oil pie crust.
- No need for mounds of sugar—let the sweetness of the pumpkin take over.
- Steer clear of sugary or heavily-sweetened pumpkin pie filling. The canned pumpkin puree should have one ingredient; add your own spices from there.
- Serve with one heaping spoon of freshly made whipped cream and fresh fruit like apples, oranges and pears.
- Try Food Network Kitchens slimmed version.
Although a turkey feast is approaching, it’s important to fuel up the morning of Thanksgiving. A well-balanced breakfast will give you enough energy to pleasantly chat with family and friends—no need to be agitated and hungry when you see everyone. Plus, eating breakfast can keep hunger under control and keep you level-headed and ready to make more reasonable choices when it’s time for the big meal.
Quick and simple does the trick. With all the hustle and bustle of last minute holiday prep, there’s no need to slave in the kitchen. Your goal is about a 400-500 calorie breakfast which should include whole grains, fruit, and dairy. Make sure you get in enough fiber to hold you until the holiday meal.
Oats are a whole grain and they’re brimming with fiber and energy-boosting B-vitamins. Cook with skim or almond milk and top with fresh fruit, nuts and spices.
Recipe: Food Network Kitchens’ Hot Chocolate Banana-Nut Oatmeal (pictured above)
There are so many ways to enjoy this protein-rich breakfast favorite. For a fun holiday twist try my recipe which includes whole grains, eggs and dairy using only 5 ingredients.
Recipe: Eggs In a Basket