Get Healthier Macoupin

Be sure to check back each month to see more healthy eating tips and featured recipes that are guaranteed to be healthy, budget friendly, and most importantly- tasty!!

November 2010

                As the holidays approach many are looking forward to holiday fun and food, but at the same time, are worrying about holiday weight gain.  So what’s the answer? According to Jananne Finck, MS, RD, Dietitian with the Macoupin County Public Health Department’s “Get Healthier Macoupin” program, planning ahead can help save the fun and still watch weight gain. By making a few alterations in some of our traditional holiday foods, we can lower fat, sugar and salt intake to make a healthier holiday season.

                Finck states that fat, sugar and salt ingredients in many recipes can be lowered, but if a recipe has already been altered for better health, don’t try to alter it more or the quality will be lost.

Listed are some quick tips to make recipes healthier:

• Many quick breads and cookies made with fruit, like banana, can have the sugar reduced by one-third and still give a tasty product.

• Sugar substitute Splenda® sweetener can be used in many baked good recipes but for best quality use half sugar and half sugar substitute. Sugar free puddings and gelatins are tasty also, and make great pie fillings or salads. More information on using Splenda® is found at: www.splenda.com   

• Fat can be reduced by one-third when making gravies, sauces, puddings and quick bread.

• Use two egg whites in place of one whole egg when baking. This works best when a recipe calls for 2 eggs - use one whole egg and 2 egg whites.

• Many have had success in using unsweetened applesauce for oil in quick bread recipes. This works best for whole grain quick breads like muffins. Texture will be a bit course, but is acceptable to most.

• Lower fat ingredients are often successful in many recipes. For example, try using lower fat whipped topping in gelatin salads or lower fat/fat free sour cream or cream cheese in dip recipes, etc.

• Salt may be omitted or reduced by half in many recipes. 

• Evaporated skim milk may be substituted for evaporated milk in some recipes, including homemade pumpkin pie. 

Note most baked recipes can be altered, but recipes for pickles, jellies and most candies should not be changed. If these foods are higher in fat, sugar and salt than preferred, try smaller portions or make it an occasional food.  

Homemade Cranberry Sauce                                                                                                                           

1 teaspoon cornstarch

1 cup Splenda® granulated sweetener

½ cup water

3 cups fresh or frozen unsweetened cranberries

1 medium orange, peeled and sectioned (optional)

Combine cornstarch and sweetener in medium pan, stir to combine well. Slowly add ½ cup cold water, stirring to dissolve dry ingredients. Add cranberries and orange pieces. Turn on heat and bring mixture to a boil, stirring constantly over medium heat. Reduce heat to simmer; stirring often, about 5 minutes or until cranberry skins begin to break and mixture starts to thicken. Set aside to cool, then cover and refrigerate until ready to use. Use within 4 days for best quality. Makes about 1 ½ cups.

Nutrient analysis per 2 tablespoon serving (with orange):  28 calories, 0 protein, 0 fat, 0 cholesterol,  7 gm carbohydrates, 1 g fiber, trace of sodium. 

Cranberry Salad

1 package (3 oz) cranberry sugar-free gelatin or any red flavor

1 cup boiling water

1 cup homemade cranberry sauce (see recipe above)

1 cup diced orange sections

Dissolve gelatin in boiling water in small bowl. Allow to cool (but not thicken) then add cranberry sauce and orange sections. Stir, cover and refrigerate until firm. Makes about 2 ½ cups or 6 servings.

Nutrient analysis per serving: 80 calories, 1 gm protein, trace of fat, 0 cholesterol, 18 gm carbohydrates, 3 gm fiber, 60 mg sodium.

November 2010

You won’t have to look very far to spot carbohydrates in your Thanksgiving spread.  Stuffing, mashed potatoes, sweet potatoes, dinner rolls, corn, cranberry salad, and pumpkin pie, to name a few, contain carbohydrates.  These foods raise blood glucose levels and for someone with diabetes, Thanksgiving can be frustrating since carbohydrates are so plentiful.  November is American Diabetes Month, and according to Megan Busacker, MS, RD, LDN, Dietitian with the Macoupin County Public Health Department’s “Get Healthier Macoupin” program, it’s a fine time to take control of your eating habits.  Carbohydrates are an important part of the human diet and are everyone’s (even people with diabetes) main fuel source and should not be avoided or eaten in excess.  Planning ahead for your Thanksgiving meal can help with diabetes management.  Use these tips to help control your carbohydrates!

• Practice portion control all day long

• Avoid appetizers high in carbohydrates like crackers or sweets.  Instead, if needed, snack on raw vegetables or low fat cheese.

• Don’t think you have to try everything, but if you do, take just a sample to taste

• Fill up on non-starchy vegetables—broccoli, cauliflower, carrots, green beans, salad

• Use whole grain bread in stuffing recipes

• When making mashed potatoes, try replacing some of the potato with steamed cauliflower

• Skip the marshmallow topping on sweet potato casseroles

• Choose whole wheat rolls or skip the bread all together

• Try sugar free gelatin or pudding for salads or dessert recipes

• Use artificial sweetener s in cranberry salads and desserts

• Don’t drink any carbohydrates—chose water, unsweetened tea, or sugar free beverages

• Instead of gathering around the TV or snack table, encourage your family to be active after the big meal to burn some energy (carbohydrates!)

Mashed Potatoes  

This recipe from the American Diabetes Association website provides a healthier alternative to typical mashed potatoes.  Serves 4; serving size: 1/4 recipe

Ingredients
2 cups peeled, diced potatoes
1/4 cup nonfat milk
5 tsp Smart Balance margarine
Pepper, to taste

Preparation

1. Peel the potatoes and cut into cubes; place in a large pan.
2. Cover with water, bring to a boil, and then simmer for approximately 45 minutes, until potatoes are tender.
3. Mash potatoes until no lumps remain, slowly adding milk and margarine to make potatoes smoother and fluffy.
4. Season with pepper and serve.

Nutritional Information
Exchanges/Choices:  1 Starch, 1/2 Fat

Per serving: Calories 85, Total Fat 4 g, Cholesterol 0 mg, Sodium 50 mg, Total Carbohydrate 12 g, Dietary Fiber 1 g, Protein 1 g.

November 2010

This take on our traditional pumpkin pie lowers cholesterol by using two egg whites for one of the eggs, which is our first step in lowering calories too. Another alteration is using a sugar substitute for part of the sugar, thus saving eight grams of carbs per slice. To lower fat, fat free evaporated skim milk is used. Finally, the pie is cut into 8 rather than 6 pieces, making this truly a healthier pie by practicing moderation.

Healthier Pumpkin Pie

1 can pumpkin (15 ounce)

1 whole egg and 2 egg whites

3 tablespoons brown sugar

1/3 cup granulated Splenda® (if preferred may use sugar)

¼ teaspoon salt

1 ½ teaspoons pumpkin pie spice

12 ounces fat free evaporated skim milk

1 9-inch unbaked pie crust

1. Preheat oven to 425 degrees F.
2. Combine pumpkin, eggs, brown sugar, Splenda® or sugar, salt, spice, and evaporated milk in a large mixing bowl. Stir to mix all ingredients.
3. Pour into unbaked pie crust. Carefully place in center of oven.
4. Bake for 10 minutes.
5. Reduce oven temperature to 325 degrees F and continue baking for another 40 minutes or until metal knife inserted into center comes out clean.

*Substitution for 1 ½ tsp pumpkin pie spice: 3/4 tsp ground cinnamon, ¼ tsp ground nutmeg, 1/8 tsp ground cloves, and ¼ tsp ground ginger.

Yield: 8 slices

Nutrient Facts per Slice (using Splenda®): 207 calories, 7 gm protein, 7 gm fat, 30 mg cholesterol, 30 gm carbohydrates, 2 gm fiber, 267 mg sodium.

Nutrient Facts per Slice (using sugar): 235 calories, 7 gm protein, 7 gm fat, 30 mg cholesterol, 38 gm carbohydrates, 2 gm fiber, 267 mg sodium.

December 2010 

                One of my favorite side dishes for holiday turkey is homemade stuffing. By making stuffing yourself you save money and control the amount of fat and salt in the dish…which makes for a healthier holiday favorite. Plus, stuffing is fast and easy to make, even for the beginner chef.

                According to the U. S. Department of Agriculture (USDA) this recipe can save up to 90 calories, 10 grams of fat, 2 grams of saturated fat and over 200 milligrams of sodium when compared to a standard stuffing recipe.  Usually it saves even more sodium when compared to packaged stuffing mixes.

                One significant way USDA lowered the salt in the recipe is using a low sodium chicken broth. To help compensate for less salt, herbs are added. If desired, herbs may be increased to match your taste.

To add more fiber to the recipe, consider using whole wheat bread. This also gives a savory aroma and nice color to the dish.

If more stuffing is needed, USDA states the recipe doubles very nicely.

Savvy Stuffing

1 cup celery, chopped

½ cup onion, chopped

1 tablespoon margarine (not light)

8 cups soft bread cubes

½ teaspoon poultry seasoning

1/8 teaspoon pepper

1/8 teaspoon dried thyme leaves

¾ cup chicken broth, low salt

1. Preheat oven to 350° F.
2. Cook onions and celery in margarine in large skillet until tender.
3. Remove from heat and mix in bread cubes, seasonings and broth.
4. Place in greased 8 x 8-inch baking dish.
5. Cover and bake 1 hour.

Makes 8 servings, ½ cup each

Nutrient analysis per serving: 114 calories, 3 grams fat, ½ gram saturated fat, 0 milligrams cholesterol, 314 milligrams sodium, 19 grams carbohydrate, 1 gram fiber, 3 grams of protein.

December 2010

If you are trying to watch your weight and/or sugar intake, the holidays can be a challenging time.  This is when many favorite recipes, typically sweets, find their way out of the recipe box for the one and only time a year.  So, to restrict yourself can be very difficult.  According to Megan Busacker, MS, RD, LDN, Dietitian with the Macoupin County Public Health Department’s “Get Healthier Macoupin” program, moderation at this time of year is crucial.  It’s ok to have some of a favorite cookie or candy, but she suggests paying special attention to portion sizes.  Try making your recipes to serve more people; for example, make smaller cookies or cut a dessert in more pieces than you normally would to save on calories.

Try these tips to help decrease the amount of sugar at your holiday gatherings:

• Practice portion control when eating desserts; sometimes just a taste of a favorite sweet treat can satisfy your craving or desire.

• If going to a party, offer to bring some kind of dessert that is lower in sugar, like a fruit salad or yogurt parfait.

• Don’t go to a party hungry; if you do, you’re more likely to begin snacking on the cookie or candy trays that are waiting for you.

• Try sugar free gelatin or pudding for salads or dessert recipes.

• Use artificial sweeteners in sweet salads or desserts.

• Try not to drink any sweets like soda, punch, eggnog or sweet tea; instead, choose water, unsweetened tea, or sugar free beverages.

Angelic Macaroons

This recipe from Diabetic Cooking Magazine provides an option for “a sweet for the season.”

Yields:  40 cookies (1 cookie per serving)

Ingredients
1 package (16 ounces) angel food cake mix

½ cup cold water

1 teaspoon almond extract

1 package (14 ounces) sweetened flaked coconut, divided

½ cup slivered almonds, coarsely chopped

Preparation

1. Preheat oven to 325 degrees F.  Line cookie sheets with parchment paper.
2. Beat cake mix, water and almond extract in large bowl with electric mixer at medium speed until well blended.  Add half of coconut; beat until blended.  Add remaining coconut and almonds; beat until well blended.  Drop dough by tablespoonfuls about 2 inches apart onto prepared cookie sheets.
3. Bake 22 to 25 minutes or until golden brown.  Cool cookies 3 minutes on cookie sheets.  Remove to wire racks; cool completely.

Nutritional Information
Exchanges/Choices:  1 Starch

Calories 94, Total Fat 4 g, Saturated Fat 3 g,  Cholesterol 0 mg, Sodium 86 mg, Total Carbohydrate 14 g, Dietary Fiber 1 g, Protein 2 g

December 2010

During the holiday season, parties often serve a variety of beverages...with and without alcohol. According to the U.S. Department of Agriculture’s (USDA) Dietary Guidelines, moderation is encouraged when drinking. Moderate drinking means up to one drink a day for women and up to two drinks for men.   

To explain moderation, one drink or serving of alcohol depends on what you are drinking. A standard serving is any drink that has 0.6 fluid ounces of pure alcohol.

According to USDA that is equal to:

• 12 ounces of regular beer or wine cooler

• 5 ounces of table wine

• 1.5 ounces of 80 proof distilled spirits such as gin, vodka, whiskey, etc.

Remember that alcoholic beverages are low in nutritional value…so basically all you get is calories.

USDA states that anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn’t drink at all. If you have questions or concerns about drinking, talk with your doctor or healthcare provider.

The recipe given has a nice kick without alcohol, so enjoy!  Note it is made with low fat eggnog, which tastes great and is lower in fat and calories…a healthier option for most of us.

And remember, if you can and do drink, do so in moderation during the holiday season. 

Eggnog with an Apple Zing         

1 quart of prepared low fat eggnog

1 cup apple juice

8 tablespoons Lite whipped topping, optional

Ground nutmeg, optional

Directions:

1. Combine eggnog and apple juice and serve cold or warm.
2. May top each serving with about 1 tablespoon low fat whipped topping, sprinkled with ground nutmeg.

Makes 8 servings, about ½ cup each

Nutrient analysis per serving (with topping):  164 calories, 5 grams fat, 3 grams saturated fat, 50 milligrams cholesterol, 89 milligrams sodium, 25 grams carbohydrate, 0 fiber, 6 grams protein, 150 milligrams calcium.

January 2011

Just when you think the holidays are coming to an end and you can get a handle on your eating habits again, then there’s a New Year’s Eve party to go to and then a Super Bowl party just around the corner!  But, don’t fret; there are plenty of party tips you can follow to make it through the season without gaining a pound.  According to Megan Busacker, MS, RD, LDN, dietitian with the Macoupin County Public Health Department’s “Get Healthier Macoupin” program, January is a great time to start fresh with your lifestyle goals.  Adding more exercise into your daily routine and practicing moderation at meals, snacks, and even at parties can help you achieve the healthy lifestyle you want.  

At the parties you attend this year, try these tips for added health!

• Try not going to a party hungry; if you do, you’re more likely to begin snacking on whatever foods are visible.  You might even want to grab a healthy snack before you leave the house.

• When going to a party, offer to bring some kind of high fiber snack like fruit, vegetables, whole wheat crackers or whole wheat bread for dipping.  Fiber helps you to feel full, not to mention these foods are packed with vitamins and minerals.  Offer to bring the black bean dip below!

• Take a look at the entire spread of appetizers and snacks and then choose what you want to try; and remember, you don’t have to try everything!

• Always practice portion control.  Just a taste of a favorite snack or dip might satisfy your craving.

• Instead of hanging out near the food, find a place away from the food to focus on talking with friends and family.

• Try not to drink many calories in drinks such as eggnog, punches, or mixed drinks.  Instead, try calorie free or low-calorie beverages like flavored waters, diet sodas, tea, or wine spritzers. 

• Try to sip a large glass of water between alcoholic beverages to help you stay hydrated and feeling full.

Black Bean Dip

This recipe from Eating Well Magazine provides a low calorie fat free dip that even fits in fiber! 

Yields:  1 ½ cups

Ingredients

1  19-ounce or 15-ounce can black beans, rinsed

1/2 cup prepared salsa, hot or mild

2 tablespoons fresh lime juice

2 tablespoons chopped fresh cilantro

1/4 teaspoon ground cumin

Salt & freshly ground pepper, to taste

Preparation

Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper.  You can make this dip ahead of time.  Cover and refrigerate up to 2 days. 

Nutritional Information:  Per tablespoon: 17 calories; 0 g fat; 0 mg cholesterol; 53 mg sodium; 3 g carbohydrates; 1 g fiber; 1 g protein 

Serving Tip:  Serve this dip with a whole grain cracker or multigrain chip for some extra fiber!

January 2011

Your electric slow cooker can not only save you time in meal prep but can help you make healthy meals for you and your family. According to Jananne Finck, Dietitian with the Macoupin County Public Health Department, the slow cooker can help to include more vegetables in your meals, yielding more fiber in your diet, which is a healthy way to start the New Year!

Finck states slow cookers are a popular way to prepare healthy meals with fresh carrots, celery, onions and potatoes added for fiber.  The following recipe also includes canned tomato products and dried herbs, which add flavor and can lower salt intake if some salt free products are used.

They say the average American only eats about 14 grams of fiber a day, while the U.S. Department of Agriculture recommends 14 grams of fiber for every 1000 calories. This means most adults need 25 to 35 grams of fiber a day, depending on their calorie needs.

Beef Vegetable Stew

1 pound of lean stew meat, cut into 1-inch pieces, trimmed, thawed

2 cups carrots, chopped

1 cup onion, chopped

2 cups potatoes, chopped

1 cup celery, chopped

1 can (15-oz.) chopped tomato in juice

1 can (15-oz.) tomato sauce*

1 teaspoon salt-free all-purpose seasoning

Combine all ingredients in slow electric cooker. Cover and turn on high for 1 hour, if possible, then may lower for rest of cooking time. Cook for total of 4-6 hours.  Yield: 6 servings

(USDA - Fill cooker no less than half full and no more than two-thirds full. Keep the lid in place, removing only to stir the food or check for doneness.)

Nutrition Facts per Serving: 204 calories, 3 grams fat, 38 milligrams cholesterol, 606 milligrams sodium, 24 grams carbohydrates, 4 grams fiber, 20 grams protein.

 *To further reduce sodium, may use salt free tomato sauce.

January 2011

Yes, it’s time to decide on your New Year’s resolution. For many it means trying to lose weight by eating better and exercising more. But as you know, this good intention usually wears out by March, or sooner for some. 

One way we can work on a healthier lifestyle is by looking at our menus. Do your meals include fruit, vegetables, whole grains, calcium-rich foods and lean protein? Meals should include a variety of these foods on a regular basis. Too often we omit vegetables…which are vital since they add vitamins, minerals, AND fiber.

Fiber is needed in our diet, especially if we are trying to lose weight. Fiber itself has no calories yet gives a “full” feeling. Plus foods high in fiber often need more chewing, so normally we are unable to eat a large number of calories in a short amount of time.

So how much fiber is recommended in our diet? Presently the U.S. Department of Agriculture’s recommendation is 14 grams of fiber per 1000 calories. If a person eats 2000 calories per day, that’s 28 grams of fiber. Eating whole grains, fruits, vegetables and dried beans each day is a great step toward increasing fiber.

The following recipe includes two high fiber ingredients - dried peas and fresh carrots. This recipe is not only high in fiber, it’s also a great source of protein and easy on the pocketbook. One pound of dried peas is often less than one dollar, which is economical, tasty, and a healthy main dish.

Split Pea Soup  

1 large onion, chopped

3 tablespoons butter, margarine or olive oil*

6 cups water

1 ½ cups dry split peas

1 cup carrots, chopped

1 teaspoon salt

Pepper, if desired

Cook onion in butter, margarine or oil in large pan until tender. Add water, split peas, carrots, salt and pepper. Bring to boiling, then cover pan and lower heat to simmer. Simmer about 2 hours, until thickened. Leftovers may be refrigerated or frozen for another time. Makes about 6 servings.

Nutrition Facts per Serving (using butter): 237 calories, 6 grams fat, 15 milligrams cholesterol, 468 milligrams sodium, 34 grams carbohydrates, 14 grams fiber, 13 grams protein.

*Using olive oil increases fat to 8 grams and takes calories to 247, cholesterol to 0, and sodium to 420, carbs and fiber stay the same.