Healthful Bites

Let the countdown begin: Thanksgiving is less than one week away! While it seems like most people have their protein of choice set (be it turkey, a vegetarian option or even a turducken!), sides are generally more flexible territory. Thanksgiving is a special day and it’s more than OK to indulge on occasion, but you can also still make some nutritious choices with all of the same flavors if you and your guests prefer!

I scoured some of my favorite recipe sites to bring you a wealth of options for healthy spins on traditional side dishes and desserts. Here are 10 stand-outs, some of which may land on my table this year! Think of this as a compilation of my “Pinned” recipes for future holiday meals. (By the way, are you on Pinterest? If so, you can find me here!)

Bread Items

• Maple Cornmeal Biscuits: Your guests will never guess that these simple whole-wheat bites from Happy Herbivore get their moisture from a banana. I love the idea of using just a touch of maple syrup for sweetness! (106 calories, 1 g fat)
• Save the Day Stuffing: This veggie-packed swap is not for sausage-filled stuffing purists, but Hungry Girl’s recipe is a simple way to cut major calories from your plate. (89 calories, 1.5 g fat)
• Quinoa Cornbread: Whole Foods sneaks extra protein into this sweet side. I can’t wait to try this as an accompaniment to some veggie chili too! (120 calories, 2 g fat)

Veggies and Potatoes

• Heart-Healthy Cheesy Potatoes: Heart-Healthy Living offers a cornflake-topped hashbrown casserole that’s very similar to one my mom whips up for many holiday meals! If you are interested in trying a version closer to hers, try fat-free plain yogurt in lieu of the sour cream. (129 calories, 3 g fat)
• Vegan Green Bean Casserole: Don’t worry green bean casserole purists! Fat-Free Vegan cuts back on, but doesn’t eliminate, those French fried onions. In fact, she pairs them up with whole-wheat breadcrumbs for added crunch. (102 calories, 4 g fat)
• Creamy Mashed Potatoes: Who would ever think of adding cream cheese to potatoes for a smooth, rich texture? The genius Roni over at Green Lite Bites, that’s who! (190 calories, 0 g fat)

Desserts

• Triple-Berry Granola Crisp: Quicker than a pie, but just as fruity and tasty, this crisp by eatbetteramerica is more assembly than baking. Perfect if you’re more of a cook than a pastry chef, and ideal if you’re short on time too! (130 calories, 2 g fat)
• Mini Apple Tarts: SparkPeople shares another fuss-free option that with all the flavors of a slice of apple pie that would be a perfect two-bite end to a big meal. Everyone has room for dessert, right? (124 calories, 4 g fat)
• Skinny Pumpkin Pie: I’ve had an aversion to pumpkin for as long as I remember, but Skinny Taste’s slices are so pleasing to the eye, they might actually tempt me into trying a bite. Click on over to check out her simple slimmer pie crust trick. (172 calories, 6 g fat)
• The Ultimate Chocolate Fudge Pie: Chocolate-Covered Katie has an awesome option for those of us who aren’t huge fans of pumpkin or pecan—and I’ve been meaning to find a dessert to sneak tofu into. I’d wager that you can’t even tell it’s included! (143 calories, 6 g fat)

Photo courtesy of Flickr user knm3290

To learn more about two Thanksgiving superfoods, click here!

What dish are you most looking forward to on your Thanksgiving table?

Happy Memorial Day weekend! First of all, thank you to all who are serving and who have served our country. Your sacrifices are much appreciated!

Second of all, who’s ready to head outside to enjoy some amazing summer weather? I don’t know about you, but I’ve been experiencing a bit of cabin fever due to a wet spring. But the past few days of sun and warmth have pepped me right up and inspired today’s recipe collection (a compilation of the most tempting dishes around the web that are immediately going on my to-make list). We’re going grilled!

Why grilling, you ask? It’s one of the most nutritious ways to cook. No added fat is needed (in fact, if you’re cooking something like meat, some of the fat is eliminated as it drips away through the cooking grates), but you still get amazing flavor. And who doesn’t love the opportunity to eat outdoors? Grab your aprons and checkered blankets, everyone. It’s picnic time!

• Girl on Grill Veggie Wraps: This vegetarian recipe from Hungry Girl was love at first sight for me! The hearty mushrooms and spicy sauce will satisfy anyone at your party. (145 calories, 3.5 g fat)
• Lemon and Oregano-Rubbed Chicken Palliards: Feeling fancy? Whip up this thinly pounded (that’s what palliard means—news to me!) and herbed chicken dish from Cooking Light. (226 calories, 5.6 g fat)
• Eggplant Parmesan Pizza: I’ve always wanted to try my hand at grilling up a slice, and this option from Eating Well looks like the perfect place to start! Although it’s a bit complicated, the Italian flavors make this one a winner. (359 calories, 7 g fat)
• Fiesta Burgers: You didn’t think I’d post a grill recipe round-up without a burger, did you? Health’s version stands out thanks to its yummy salsa topping. (266 calories, 8 g fat)
• Grilled Balsamic Peaches and Frozen Yogurt: Tossing stone fruits on the BBQ has been all the rage the past few summers, and this dessert from FITNESS highlights summer’s produce beautifully! (199 calories, 6 g fat)

(Image from Cooking Light/My Recipes)

PS: Ever noticed how I don’t share seafood recipes? I personally am not a fan, even though I know how good the omega 3s are for you. Perhaps someone can help me get over my fish phobia? :)

What’s your favorite dish to grill?

I hope you all are enjoying your holiday season so far—I know that I am! Here are three quick info bits to keep you thinking healthy, even when traveling, baking or busy:

1. Lighten up your holiday cookies. Baking up some cheer in the kitchen? Tanya Zuckerbrot shares her tips to slim down your recipes without losing the taste on That’s Fit. Classic sugar cookies or snickerdoodles are made more healthful using part whole-wheat flour with part white flour, egg whites instead of whole eggs and applesauce in lieu of some of the fat (butter or oil). 

 (Image from McCormick)

2. Stay healthy during the hectic season. CNN has gathered the four reasons why too many of us fall ill during the holidays, and have passed along tips to avoid getting sick. Follow these steps to slow the spread of viruses this (or any!) winter:

• Cough in the crook of your arm
• Wash your hands or use hand sanitizer, especially when in crowded public places like the mall
• Get a flu vaccine
• Plan for plenty of sleep and stay hydrated by toting a water bottle and sipping often

3. Speaking of sleep…Plan to get plenty of it. We’ve learned from previous scientific research that getting plenty of zzz’s can help keep you slim. Now a new study says that those who are more well-rested look more attractive! So make sure to slip under the sheets before the big holiday parties still to come, and you’ll make an even greater impression than I know you already would ;)

What is your top way to stay healthy during this season?

“There are still nearly three weeks left in the year, Karla,” you might be saying. True! But the last issues of the year’s magazines are hitting stands (and the first ones of 2011 will hit stands hot on their tails!), so let’s get to the last speed round of fascinating magazine facts of 2010.

• Feel better about indulging. You don’t want to eat a whole pie, tin of cookies or cheesy casserole yourself this holiday season, but taking a portion (or a few) won’t cause too much damage, and FITNESS tells you why! Some of the ingredients in seasonal foods are a boon to health:

1. Pecans. They have the most antioxidants of any nut and lower cholesterol, since they’re filled with plant sterols.
2. Pumpkin. Boost your immune system: just one half cup of this canned squash packs in 350 percent of your recommended daily value of vitamin A!
3. Gingerbread. Ginger can decrease muscle pain—such as exercise-related DOMS—and may promote digestion as well. (FITNESS, November/December 2010)

 (Image from MyShimmer)

• Take a stretch break before hitting the sheets. Muscles loosen up throughout the day, and are most flexible 10 to 12 hours after you wake up, says research from the University of Louisville. To stay in top stretching form, pop in a quick yoga DVD or simply hit your major muscle groups before you let your head hit the pillow. (SELF, November 2010)
• Turn down the volume. Your holiday dinner parties may be filled with blasting carols, but it may be wise to ask the host to turn down the volume (and for more reasons than to save your hearing)! Loud noise makes women eat about twice as much as they would in a more peaceful environment, Penn State researchers found. A soft background soundtrack is OK, however, if you still dig some tunes with dinner! (Shape, December 2010)
• Workout on weekdays to wisen up. Sweating twice each week (or more often) makes employees feel that they are more in control and feel that their work is less demanding, compared to their sedentary peers. And you don’t have to wait for the payoff: It comes immediately, according to an International Journal of Workplace Health Management survey. Among the most notable office improvements from exercising? Gains in motivation, time management, concentration and stress management. (Women’s Health, December 2010)

 (Image from Outdoor Urbanite)

Knock out your workout on a weekday by commuting actively!

• Brush up on portion sizes. You’ve likely heard of using visual cues of everyday items to estimate proper portions of food. But in case you forgot (or want to learn a few new ones), Health magazine has you covered, with helpful calorie approximations included!

1. Chocolate=business card (167 calories)
2. Muffin=rose in full bloom (260 calories, highly variable depending on recipe)
3. Cookie=makeup compact, 3 inches in diameter (125 calories)
4. Cheese=lipstick (72-114 calories)
5. Steak=iPhone, about as thick as your hand (238 calories)

What foods trip you up the most when it comes to portion size?

I hope you all had a very Happy Thanksgiving! Sorry I checked out for a bit—I was just trying to squeeze the most family time in as possible while back in Iowa for the week.

Anyway, I think of Thanksgiving as kicking off the festive season: Advent, Hanukkah, Christmas, New Year’s Eve, etc. During these weeks, parties and gatherings seem to pop up out of nowhere and we may be scrambling at the last minute to think of a dish to bring! So I thought it may be helpful to share a few ideas for casual, nutritious meals to feed a crowd that I may try this season (and you may want to as well!). These could be perfect for a family get-together, work/school potluck or a game night with friends. Wow…That all sounds so fun, let’s have a party right now!

I’ve yet to whip these all up, but they look and sound so delicious, they’re on my to-make list as soon as the proper event arises. Who’s with me?!

For an appetizer:

• Fresh Barley Vegetable Soup with Beef Broth
• Healthy Hummus

For a main dish:

• Turkey and Veggie Meatloaf
• Chickpea Cauliflower Curry
• Skinny Sloppy Joes

 (Image from Lemon Sprig)

For a brunch:

• Low-Fat Pomegranate Scones

For dessert:

• Lemon Verbena Cheesecake
• Peach and Blueberry Cobbler

 (Image from Ace Fitness)

And don’t forget these Healthful Bites-tested-and-approved recipes:

• Homemade Soft Pretzels
• Karla’s Best Bran Muffins
• Rocco DiSpirito’s Apple Pie

Yum! Would any of these dishes make their way onto your holiday hosting list? Or what will be on your kitchen agenda? Do share!

A good part of my weekend was spent baking and decorating Christmas cookies with my Mom—great bonding time and a fun way to unleash my creative side! Our recipe is not exactly a nutritious choice, but there are some healthy holiday dessert recipes out there. To celebrate the season, I decided to post a small round-up of better for you seasonal desserts so that you can indulge and still have a healthy, balanced diet for the day. Plus, if you bring a tray of these goodies to your parties, you can feel sly by sneaking a healthier treat under your friends’ and family members’ noses! :)

A selection of our festive treats!

Taste of Home has a marvelous round-up of lightened-up and dietitian-approved cookies. How cute are the wreath cookies?

Every year Eating Well magazine hosts a healthy holiday cookie recipe contest, which turns out wonderful (and often drool-worthy) cookie creations. Be sure to check out their handy article about five secrets for healthier cookies!

Be sure to check out this super handy guide, courtesy of FITNESS magazine, detailing the best ways to tweak traditional cookie recipes to be lighter. Everything from snickerdoodles to oatmeal to molasses cookies are covered!

Karla’s Five Cookie Baking Health Tips:

• To increase the nutrition of your cookie toppers or add-ins, consider freeze dried fruit pieces or dark chocolate
• Sprinkling cookies with colored sugars or “jimmies” before baking is generally a lower calorie route than frosting
• Utilizing cocoa powder in chocolate recipes instead of melted chocolate bars or pieces reduces fat
• Subbing whole wheat flour for part of the white flour usually is unnoticeable (and adds fiber!)
• Applesauce can sometimes be used in place of margarine, butter or oil in cookie recipes—although this takes some experimentation. Egg substitute usually works well in place of whole eggs if you prefer. I wouldn’t recommend these tips for cutout cookies, which need to be a specific consistency to bake as a recognizable shape.

And don’t forget, as we discussed around Thanksgiving, it doesn’t matter as much what you do during the few holiday meals (or snacks), but what you eat on a regular basis throughout the entire year!

Do you have any favorite holiday desserts? How about any tricks to improve the health quality of your treats?