Healthy Cooking for the Holidays Jackie Carattini Family Living Educator UW-Extension – Marathon Co.
Today we will discuss… <ul><li>Holiday menus </li></ul><ul><li>Adapting holiday recipes to be healthy  holiday recipes </l...
But first…. <ul><li>What do Snowmen eat for breakfast? </li></ul>
Fact or Fiction? <ul><li>Most people gain 5 pounds during  the holidays. </li></ul><ul><li>Five pounds is the equivalent o...
What is your traditional holiday menu?
Holiday menus – choose wisely <ul><li>3 ½ oz roast duck </li></ul><ul><li>½ cup stuffing </li></ul><ul><li>½ cup broccoli ...
Holiday menus <ul><li>What makes a healthy dinner? </li></ul><ul><li>3-4 oz meat – choose lean meats: chicken, turkey, ham...
Holiday menu pitfalls <ul><li>High fat meats, large portion sizes </li></ul><ul><ul><li>6 oz prime rib=56 gr fat  4 oz tur...
Holiday menu pitfalls <ul><li>Beverages </li></ul><ul><ul><li>12 oz soda=150 cal </li></ul></ul><ul><ul><li>4 oz wine=90 c...
If you are the hostess… <ul><ul><li>Have limited, low fat appetizers </li></ul></ul><ul><ul><li>Offer a light holiday punc...
If you are the hostess… <ul><li>Serve water with the meal. </li></ul><ul><li>Serve dessert, but cut the portions small. </...
If you bring a dish to pass… <ul><li>Consider a large veggie tray </li></ul><ul><li>A large fresh fruit salad </li></ul><u...
If athletes get athletes foot, what do astronauts get?
Adapting holiday recipes <ul><li>Bacon </li></ul><ul><li>Ground beef </li></ul><ul><li>Butter for baking </li></ul><ul><li...
Adapting holiday recipes <ul><li>Chicken </li></ul><ul><li>Chocolate, 1 0z baking </li></ul><ul><li>1 cup choc. chips </li...
Adapting holiday recipes <ul><li>Eggs </li></ul><ul><li>Heavy cream </li></ul><ul><li>Milk </li></ul><ul><li>Mayonnaise </...
Adapting holiday recipes <ul><li>Pecans or walnuts-1 cup </li></ul><ul><li>Sour cream </li></ul><ul><li>Sugar </li></ul><u...
Adapting holiday recipes - specifics <ul><li>Mashed potatoes </li></ul><ul><li>Gravy </li></ul><ul><li>Cole slaw </li></ul...
Adapting holiday recipes - specifics <ul><li>Stuffing </li></ul><ul><li>Fruit salad </li></ul><ul><li>Cake </li></ul><ul><...
Let’s Practice… <ul><li>Party Potatoes </li></ul><ul><li>32 oz frozen hash browns </li></ul><ul><li>1 pound velveeta </li>...
Let’s Practice… <ul><li>Taco Dip </li></ul><ul><li>2 pkgs. 8 oz cream cheese </li></ul><ul><li>1 pkg. taco seasoning </li>...
What do you get when you cross a snowman with a vampire?
Holiday party strategies <ul><li>Never show up hungry.  Have a light meal at home before the party. </li></ul><ul><li>When...
Holiday party strategies <ul><li>When taking a dish to pass – be sure it is light and healthy – your friends will love it....
Other ideas <ul><li>Don’t do a lot of holiday baking – if you do, wrap it up and give it away as gifts. </li></ul><ul><li>...
Other ideas <ul><li>Increase your exercise routine.  A 1 hour brisk walk=300 calories=a small piece of pumpkin pie. </li><...
What did the gingerbread man put on his bed?
A Word About Food Safety <ul><li>Clean, Separate, Cook, Chill </li></ul><ul><li>Keep hot foods hot (140) and cold foods co...
Your ideas and suggestions – what works for you? Let’s look at our favorites and adjust recipes….
Some Resources <ul><li>Cooking ala Heart Cookbook : Delicious Heart Healthy Recipes to Reduce the Risk of Heart Disease an...
Some Resources <ul><li>The EatingWell for a Healthy Heart Cookbook: 150 Delicious Recipes for Joyful, Heart-Smart Eating  ...
‘ Let us remember that the Christmas heart is a giving heart, a wide open heart that thinks of others’  Eat well so your ‘...
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  • I ordered food through Biteclub app and got confirmation of that order after 10 Minutes, so its almost 70 minutes, but it is not the end. Thought I did not get any information of my order even after 2 hours, I called up restaurant, but they said they didn’t receive the order. I tried calling Biteclub… got a pre recorded msg we will call you in 10 to 15 minutes… still no call….it was online paid order… no food… don’t know about payment….which was not served at all &amp; no information or intimation about that.they have closed for the day, mailed about this &amp; till now no reply on mail neither any call …. Where is my food? or where is my money? Biteclub is a junk food ordering site. They serve cold food which almost lost all its aroma. C'mon what is the purpose of ordering such expensive food if they cannot maintain its essence. I can have a better Brown Sugar Ham Steak visiting TGIF than ordering food from Biteclub. They are just junk of chefs and mismanaged staff.
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PowerPoint slideshow Cooking Healthy for the Holidays Slideshow

  1. 1. Healthy Cooking for the Holidays Jackie Carattini Family Living Educator UW-Extension – Marathon Co.
  2. 2. Today we will discuss… <ul><li>Holiday menus </li></ul><ul><li>Adapting holiday recipes to be healthy holiday recipes </li></ul><ul><li>Holiday party strategies </li></ul><ul><li>Food Safety </li></ul>
  3. 3. But first…. <ul><li>What do Snowmen eat for breakfast? </li></ul>
  4. 4. Fact or Fiction? <ul><li>Most people gain 5 pounds during the holidays. </li></ul><ul><li>Five pounds is the equivalent of 17,500 extra calories or about 290 calories for 60 days </li></ul><ul><li>What does this mean in food consumed each day? </li></ul><ul><li>2 Christmas cookies </li></ul><ul><li>2 ounces of chocolate </li></ul><ul><li>less than 1 cup of eggnog </li></ul>
  5. 5. What is your traditional holiday menu?
  6. 6. Holiday menus – choose wisely <ul><li>3 ½ oz roast duck </li></ul><ul><li>½ cup stuffing </li></ul><ul><li>½ cup broccoli w/sauce </li></ul><ul><li>½ cup jellied cran sauce </li></ul><ul><li>1 crescent roll </li></ul><ul><li>1 slice pecan pie </li></ul><ul><li>Total calories=1205 </li></ul><ul><li>Total fat=55 grams </li></ul><ul><li>3 ½ oz roast turkey </li></ul><ul><li>½ cup rice pilaf </li></ul><ul><li>½ cup broccoli </li></ul><ul><li>½ cup fresh cran relish </li></ul><ul><li>1 fresh roll </li></ul><ul><li>1 slice pumpkin pie </li></ul><ul><li>Total calories=730 </li></ul><ul><li>Total fat=21 grams </li></ul>
  7. 7. Holiday menus <ul><li>What makes a healthy dinner? </li></ul><ul><li>3-4 oz meat – choose lean meats: chicken, turkey, ham, fish (picture a deck of cards) </li></ul><ul><li>½ cup ‘starchy’ food – potato, rice, dressing (picture ½ baseball) </li></ul><ul><li>1-2 cups vegetables and fruits – salad, steamed vegetables, fruit (picture 2 baseballs) </li></ul><ul><li>1 grain – small roll </li></ul><ul><li>dairy – 8 oz milk, 1oz cheese </li></ul>
  8. 8. Holiday menu pitfalls <ul><li>High fat meats, large portion sizes </li></ul><ul><ul><li>6 oz prime rib=56 gr fat 4 oz turkey=9 gr fat </li></ul></ul><ul><li>Gravies, sauces, butter </li></ul><ul><ul><li>¼ cup gravy mix=275 gr sodium </li></ul></ul><ul><ul><li>2 T hollandaise=21 gr fat </li></ul></ul><ul><ul><li>2 T butter=23 gr fat </li></ul></ul><ul><li>Sweet breads and desserts </li></ul><ul><ul><li>1 slice pumpkin bread=170 cal </li></ul></ul><ul><ul><li>1 slice apple pie=300 cal </li></ul></ul>
  9. 9. Holiday menu pitfalls <ul><li>Beverages </li></ul><ul><ul><li>12 oz soda=150 cal </li></ul></ul><ul><ul><li>4 oz wine=90 cal </li></ul></ul><ul><ul><li>1 cocktail (whiskey sour)=250 cal </li></ul></ul><ul><li>Appetizers </li></ul><ul><ul><li>Lil’ smokies (3)=130 </li></ul></ul><ul><ul><li>Chips (1 oz) and dip (2T)=225 </li></ul></ul><ul><li>Hostesses </li></ul><ul><ul><li>“ Have some more of this, it is a holiday!” </li></ul></ul>
  10. 10. If you are the hostess… <ul><ul><li>Have limited, low fat appetizers </li></ul></ul><ul><ul><li>Offer a light holiday punch </li></ul></ul><ul><ul><li>Start off with a broth based soup </li></ul></ul><ul><ul><li>Offer a large, leafy salad with a vinaigrette dressing </li></ul></ul><ul><ul><li>Main course </li></ul></ul>
  11. 11. If you are the hostess… <ul><li>Serve water with the meal. </li></ul><ul><li>Serve dessert, but cut the portions small. </li></ul><ul><li>Offer seconds, but don’t arm twist. </li></ul>
  12. 12. If you bring a dish to pass… <ul><li>Consider a large veggie tray </li></ul><ul><li>A large fresh fruit salad </li></ul><ul><li>Salsa and baked chips </li></ul><ul><li>Adapt your recipe to low fat </li></ul>
  13. 13. If athletes get athletes foot, what do astronauts get?
  14. 14. Adapting holiday recipes <ul><li>Bacon </li></ul><ul><li>Ground beef </li></ul><ul><li>Butter for baking </li></ul><ul><li>Butter for browning </li></ul><ul><li>cheese </li></ul><ul><li>Turkey bacon – read label </li></ul><ul><li>Ground turkey, round </li></ul><ul><li>Use ½ the butter + applesauce, pureed frt </li></ul><ul><li>No-stick spray, broth, wine, water </li></ul><ul><li>Low fat cheese, smaller amounts of stronger flavored cheese </li></ul>
  15. 15. Adapting holiday recipes <ul><li>Chicken </li></ul><ul><li>Chocolate, 1 0z baking </li></ul><ul><li>1 cup choc. chips </li></ul><ul><li>Cream cheese </li></ul><ul><li>Cream soup </li></ul><ul><li>White chicken or turkey breast, skinned </li></ul><ul><li>3 T. dry cocoa + 2 t. sugar + 1 T. oil </li></ul><ul><li>½ cup mini-chips </li></ul><ul><li>Low fat, no fat, cream cheese, Neufchatel cheese </li></ul><ul><li>Low fat cream soup made with low fat milk </li></ul>
  16. 16. Adapting holiday recipes <ul><li>Eggs </li></ul><ul><li>Heavy cream </li></ul><ul><li>Milk </li></ul><ul><li>Mayonnaise </li></ul><ul><li>2 egg whites=1 egg, </li></ul><ul><li>¼ cup egg substitute </li></ul><ul><li>In soups and casseroles-evaporated skim milk, in baking light cream or half and half </li></ul><ul><li>Low fat or skim milk </li></ul><ul><li>Low fat or no fat mayo </li></ul>
  17. 17. Adapting holiday recipes <ul><li>Pecans or walnuts-1 cup </li></ul><ul><li>Sour cream </li></ul><ul><li>Sugar </li></ul><ul><li>Vegetable oil </li></ul><ul><li>½ cup toasted nuts to bring out flavor </li></ul><ul><li>Low fat, no fat sour cream or yogurt </li></ul><ul><li>Consider using Splenda, or Stevia </li></ul><ul><li>In baking, use half oil and half applesauce; for dressing use small amount and more vinegar; for frying use cooking spray or baste in wine or water </li></ul>
  18. 18. Adapting holiday recipes - specifics <ul><li>Mashed potatoes </li></ul><ul><li>Gravy </li></ul><ul><li>Cole slaw </li></ul><ul><li>Green bean casserole </li></ul><ul><li>Use skim milk, a little olive oil and garlic, or chicken broth, sweet potatoes </li></ul><ul><li>Try a gravy mix instead of the drippings </li></ul><ul><li>Make a vinegar dressing instead of a mayo one </li></ul><ul><li>Use reduced fat cr. soup and skim milk (save 14 gr of fat) </li></ul>
  19. 19. Adapting holiday recipes - specifics <ul><li>Stuffing </li></ul><ul><li>Fruit salad </li></ul><ul><li>Cake </li></ul><ul><li>Pie </li></ul><ul><li>Bake outside of the turkey, or wild rice </li></ul><ul><li>mix a variety of colorful fruits-don’t mask with pudding or wh. cream </li></ul><ul><li>Forget the frosting and dust with powdered sugar, or use fat free cool whip </li></ul><ul><li>Go crustless! </li></ul>
  20. 20. Let’s Practice… <ul><li>Party Potatoes </li></ul><ul><li>32 oz frozen hash browns </li></ul><ul><li>1 pound velveeta </li></ul><ul><li>2 sticks margarine </li></ul><ul><li>2 cans cr. of chix soup </li></ul><ul><li>1 cup osur cream </li></ul><ul><li>2-3 c. crushed c. flakes </li></ul><ul><li>6 T melted margarine </li></ul><ul><li>(Healthier )Party Potatoes </li></ul>
  21. 21. Let’s Practice… <ul><li>Taco Dip </li></ul><ul><li>2 pkgs. 8 oz cream cheese </li></ul><ul><li>1 pkg. taco seasoning </li></ul><ul><li>2 T. sour cream </li></ul><ul><li>½ head lettuce </li></ul><ul><li>1-2 tomatoes </li></ul><ul><li>1 pkg. shredded cheese </li></ul><ul><li>1 sm. can black olives </li></ul><ul><li>Healthier Taco Dip </li></ul>
  22. 22. What do you get when you cross a snowman with a vampire?
  23. 23. Holiday party strategies <ul><li>Never show up hungry. Have a light meal at home before the party. </li></ul><ul><li>When you arrive, don’t head right for the buffet/appetizer table. Socialize first. </li></ul><ul><li>Limit alcohol, ask for a diet soda, fruit juice or sparkling water first. </li></ul><ul><li>Peruse the food table before making your choices. Limit yourself to one trip. </li></ul><ul><li>Choose fresh veggies and dip, fruit kabobs, crackers, pretzels. </li></ul>
  24. 24. Holiday party strategies <ul><li>When taking a dish to pass – be sure it is light and healthy – your friends will love it. </li></ul><ul><li>Don’t clean your plate too fast – someone will try to refill it! </li></ul><ul><li>If you are dining out, be the first one to order. Say “no” to appetizers, dessert and extra cocktails. </li></ul>
  25. 25. Other ideas <ul><li>Don’t do a lot of holiday baking – if you do, wrap it up and give it away as gifts. </li></ul><ul><li>If you do a lot of cooking – assign a test taster. </li></ul><ul><li>Put small plates at the buffet. </li></ul><ul><li>Don’t try to lose weight during the holidays – holding your own as all you can hope for! </li></ul>
  26. 26. Other ideas <ul><li>Increase your exercise routine. A 1 hour brisk walk=300 calories=a small piece of pumpkin pie. </li></ul><ul><li>Don’t have candy dishes sitting out. </li></ul>
  27. 27. What did the gingerbread man put on his bed?
  28. 28. A Word About Food Safety <ul><li>Clean, Separate, Cook, Chill </li></ul><ul><li>Keep hot foods hot (140) and cold foods cold (40) </li></ul><ul><li>Foods should not be left out more than 2 hours. </li></ul>
  29. 29. Your ideas and suggestions – what works for you? Let’s look at our favorites and adjust recipes….
  30. 30. Some Resources <ul><li>Cooking ala Heart Cookbook : Delicious Heart Healthy Recipes to Reduce the Risk of Heart Disease and Stroke (Paperback)by et al Linda Hachfeld </li></ul><ul><li>Betty Crocker Healthy Heart Cookbook (Betty Crocker Books) (Hardcover)by Betty Crocker Editors , Roger S. Blumenthal M.D. F.A.C.C. (Editor), Juli Hermanson M.P.H. R.D. (Editor) </li></ul>
  31. 31. Some Resources <ul><li>The EatingWell for a Healthy Heart Cookbook: 150 Delicious Recipes for Joyful, Heart-Smart Eating (EatingWell Books) (Hardcover)by Philip Ades (Author), The Editors of EatingWell Magazine </li></ul><ul><li>American Heart Association Quick & Easy Cookbook: More Than 200 Healthful Recipes You Can Make in Minutes (Paperback)by American Heart Association </li></ul>
  32. 32. ‘ Let us remember that the Christmas heart is a giving heart, a wide open heart that thinks of others’ Eat well so your ‘Christmas heart’ stays healthy! Thank you!

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