Makeover your favorite
Holiday Meals!
By: Stephanie Lozano Burns RDLD
Clinical Dietitian - CTMC
How to: meal makeover
Step 1. Look at your ingredients
Step 2. Decide what you would like to make healthier
Step 3. Cho...
How to: Low Fat
Use this:
Applesauce

Instead of:
Canola oil in cakes and baked
goods

Non-fat Greek yogurt

Sour cream

R...
How to: Low Sodium
Use this:
Low-sodium broth
No salt added canned vegetables

Instead of:
Regular broth
Regular canned go...
How to: High Fiber
Use this:

Instead of:

Whole wheat flour

In place of half of the white flour

Brown rice

White Rice
...
How to: Add more Fruits and Veggies
Meals

Add

Breakfast

•
•
•

Lunch: Salads, Sandwiches, Wraps,
side…

•
•

Dinner: Lu...
How to: Low Kcal
Tips:

• Use low fat ingredients
• Add vegetables to increase volume and lower caloric density
• Make sma...
Creamy Mashed Potatoes
Ingredients

Directions

 2 sticks butter, softened, plus more for pan

1.

Preheat the oven to 35...
Creamy Mashed Potatoes
Nutrition Facts
• Calories: 366
• Total Fat: 25.8g (40% DV)
• Saturated Fat: 16.2g (81%DV)
• Choles...
Rosemary Garlic Mashed Potatoes
Ingredients

Directions

 5 pounds potatoes

1.

Wash potatoes

 1 cup fat free Greek yo...
Rosemary Garlic Mashed Potatoes
• Calories: 152
• Total Fat: 0.4g (1% DV)
• Cholesterol: 1mg (0% DV)
• Sodium: 36mg (2% DV...
Comparison
Original

Modified

• Calories: 366

• Calories: 152

• Total Fat: 25.8g (40% DV)

• Total Fat: 0.4g (1% DV)

•...
Green Bean Casserole
Ingredients

Directions

 1/3 stick butter

1.

Preheat the oven to 350 degrees F.

 1/2 cup diced ...
Green Bean Casserole
Nutrition Facts
• Calories: 140
• Total Fat: 8.6g (13.6% DV)
• Saturated Fat: 4.6g (23% DV)
• Cholest...
Green Bean Sauté
Ingredients

Directions

 2 cans low-sodium green beans,

1.

Sauté onions in olive oil until tender,
ap...
Green Bean Sauté
• Calories: 51
• Total Fat: 2.3g (4% DV)
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 267mg (11% DV)
...
Comparison
Original

Modified

• Calories: 140

• Calories: 51

• Total Fat: 8.6g (13.6% DV)

• Total Fat: 2.3g (4%DV)

• ...
Homemade Gravy
Ingredients

Directions

 1/4 pound (1 stick) unsalted butter

1.

In a large (10 to 12-inch) saute pan, c...
Homemade Gravy
Nutrition Facts
• Calories: 180
• Total Fat: 16.5g (25% DV)
• Saturated Fat: 10.4g (52% DV)
• Cholesterol: ...
Guilt Free Gravy
Ingredients

Directions

 2 Tbs. all purpose flour

1.

 ¼ tsp. dried thyme

Combine flour, thyme, papr...
Guilt Free Gravy
• Calories: 14
• Total Fat: 0
• Saturated Fat: 0
• Cholesterol: 0
• Sodium: 103mg (4% DV)
• Total Carbohy...
Comparison
Original

Modified

• Calories: 180

• Calories: 14

• Total Fat: 16.5g (25% DV)

• Total Fat: 0g

• Saturated ...
Remember!
Small changes can make a BIG difference!
 www.choosemyplate.gov

(Enter creation logo here)
Happy Holidays!!!
Questions?

Contact Information

Stephanie Burns, RDLD
Central Texas Medical
Center
512.753.3511
Step...
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  • Modify your favorite family recipes into delicious healthy ones
  • Make over your favorite holiday meals

    1. 1. Makeover your favorite Holiday Meals! By: Stephanie Lozano Burns RDLD Clinical Dietitian - CTMC
    2. 2. How to: meal makeover Step 1. Look at your ingredients Step 2. Decide what you would like to make healthier Step 3. Choose whether you are going for low-fat, low sodium, high fiber, more fruits and veggies, low kcal, etc. Step 4. Experiment!
    3. 3. How to: Low Fat Use this: Applesauce Instead of: Canola oil in cakes and baked goods Non-fat Greek yogurt Sour cream Reduced-fat (2%) cheese 1% milk Reduced fat (1/3 less fat) Regular cheese Whole milk Cream Cheese Low fat yogurt Regular yogurt Remember: Check your food labels!
    4. 4. How to: Low Sodium Use this: Low-sodium broth No salt added canned vegetables Instead of: Regular broth Regular canned goods Herbs and Spices Salt Tips: • Use half the salt • Use half the packet of seasoning • Use half water instead of broth
    5. 5. How to: High Fiber Use this: Instead of: Whole wheat flour In place of half of the white flour Brown rice White Rice Corn Tortilla White Tortilla Quinoa Couscous Vegetables and fruit with peels Peeling fruits and veggies “Whole wheat” or “whole grain” bread, pasta, buns, bagels, and other flour based products Enriched white flour based products Tip: Add beans or lentils to your soups and stews!
    6. 6. How to: Add more Fruits and Veggies Meals Add Breakfast • • • Lunch: Salads, Sandwiches, Wraps, side… • • Dinner: Lunch Mexican Food, Italian Food, Chinese Food… Soups, Stews, Casseroles Fresh fruit to cereal Dried fruit to oatmeal, pancakes, or waffles Fruit instead of juice Canned (no salt added) or frozen – easy to store Fresh chopped vegetables – options are endless!
    7. 7. How to: Low Kcal Tips: • Use low fat ingredients • Add vegetables to increase volume and lower caloric density • Make smaller portions • Using high fiber ingredients will help you get fuller faster and stay full for longer • Go for a walk after dinner (won’t lower the kcal of the meal, but will lower the amount of kcal that get stored as fat!)
    8. 8. Creamy Mashed Potatoes Ingredients Directions  2 sticks butter, softened, plus more for pan 1. Preheat the oven to 350 degrees F. Generously butter a 4quart baking dish. 2. Peel and cut the potatoes into chunks. Bring a large pot of water to a simmer and add the potatoes. Bring to a boil and cook until fork tender, 20 to 25 minutes. 3. Drain the potatoes in a large colander. Place them back into the dry pot and put the pot on the stove. Mash the potatoes over low heat, allowing all the steam to escape before adding in all the other ingredients. 4. Turn off the heat and add 1 1/2 sticks butter, the cream cheese, heavy cream. seasoned salt, kosher salt and pepper. Mash to combine. 5. Spread the potatoes in the prepared baking dish. Throw pats of the remaining butter over the top of the potatoes and bake until the butter is melted and the potatoes are warmed through, 20 to 30 minutes.  5 pounds potatoes  1, 8-ounce package cream cheese, softened  1 cup heavy cream  1/2 to 1 teaspoon seasoned salt  1/2 teaspoon kosher salt  1 teaspoon black pepper Serves: 12 Recipe from: Ree Drummond, Food Network
    9. 9. Creamy Mashed Potatoes Nutrition Facts • Calories: 366 • Total Fat: 25.8g (40% DV) • Saturated Fat: 16.2g (81%DV) • Cholesterol: 75mg (25% DV) • Sodium: 403mg (73%) • Total Carbohydrates: 30.6g (10%) • *DV based on a 2000 calorie diet
    10. 10. Rosemary Garlic Mashed Potatoes Ingredients Directions  5 pounds potatoes 1. Wash potatoes  1 cup fat free Greek yogurt 2. Bring a large pot of water to a boil, add potatoes, rosemary, and garlic cloves 3. Boil until potatoes are soft, approx. 30 minutes 4. Drain potatoes, remove rosemary sprig 5. Mash potatoes and garlic, add milk, yogurt, salt and pepper to taste 6. Enjoy!  1 cup 1% milk  1 large sprig fresh rosemary  4 cloves garlic  Salt to taste  Pepper to taste Serves: 12 Recipe by: Stephanie Burns RDLD
    11. 11. Rosemary Garlic Mashed Potatoes • Calories: 152 • Total Fat: 0.4g (1% DV) • Cholesterol: 1mg (0% DV) • Sodium: 36mg (2% DV) • Total Carbohydrates 32.6g (11%) • *DV based on a 2000 calorie diet
    12. 12. Comparison Original Modified • Calories: 366 • Calories: 152 • Total Fat: 25.8g (40% DV) • Total Fat: 0.4g (1% DV) • Saturated Fat: 16.2g (81%DV) • Saturated Fat: 0g • Cholesterol: 75mg (25% DV) • Cholesterol: 1mg (0% DV) • Sodium: 403mg (73% DV) • Sodium: 36mg (2% DV) • Total Carbohydrates: 30.6g (10%) • Total Carbohydrates 32.6g (11%)
    13. 13. Green Bean Casserole Ingredients Directions  1/3 stick butter 1. Preheat the oven to 350 degrees F.  1/2 cup diced onions 2. Melt the butter in a large skillet. Sauté the onions and mushrooms in the butter. 3. Boil green beans in chicken broth for 10 minutes and drain. 4. Add the green beans, mushroom soup, onion rings, and House Seasoning, to taste, to the onion mixture. Stir well. Pour into a greased 1 1/2quart baking dish. 5. Bake for 20 minutes, then top the casserole with the Cheddar and bake for 10 minutes longer, or until the casserole is hot and cheese is melted.  1/2 cup sliced fresh mushrooms  2 cups sliced green beans  3 cups chicken broth  1 (10 3/4-ounce) can cream of mushroom soup  1 (2.8-ounce) can French-fried onion rings  Pinch House Seasoning, recipe follows  1 cup grated cheddar Recipe By: Paula Deen, Food Network Serves: 6
    14. 14. Green Bean Casserole Nutrition Facts • Calories: 140 • Total Fat: 8.6g (13.6% DV) • Saturated Fat: 4.6g (23% DV) • Cholesterol: 17mg (6% DV) • Sodium: 697mg (29% DV) • Total Carbohydrates: 7.3g (2% DV) • * DV based on a 2000 calorie diet
    15. 15. Green Bean Sauté Ingredients Directions  2 cans low-sodium green beans, 1. Sauté onions in olive oil until tender, approx. 3 minutes. 2. Add green onion and balsamic vinegar 3. Cook in med heat until warm throughout and fragrant, approx. 5 minutes 4. Salt and Pepper to taste 5. Enjoy! drained and rinsed  ½ sliced onion  1 Tbs Olive Oil  1 Tbs Balsamic Vinegar  Salt and Pepper to taste Serves: 6
    16. 16. Green Bean Sauté • Calories: 51 • Total Fat: 2.3g (4% DV) • Saturated Fat: 0g • Cholesterol: 0mg • Sodium: 267mg (11% DV) • Total Carbohydrates: 6.2g (2% DV) • *DV based on a 2000 calorie diet
    17. 17. Comparison Original Modified • Calories: 140 • Calories: 51 • Total Fat: 8.6g (13.6% DV) • Total Fat: 2.3g (4%DV) • Saturated Fat: 4.6g (23% DV) • Saturated Fat: 0g • Cholesterol: 17mg (6%) • Cholesterol: 0mg • Sodium: 697mg (29%) • Sodium: 267mg (11% DV) • Total Carbohydrates: 7.3g • Total Carbohydrates: 6.2g
    18. 18. Homemade Gravy Ingredients Directions  1/4 pound (1 stick) unsalted butter 1. In a large (10 to 12-inch) saute pan, cook the butter and onions over medium-low heat for 12 to 15 minutes, until the onions are lightly browned. Don't rush this step; it makes all the difference when the onions are well-cooked. 2. Sprinkle the flour into the pan, whisk in, then add the salt and pepper. Cook for 2 to 3 minutes. Add the hot chicken stock mixture and Cognac, and cook uncovered for 4 to 5 minutes until thickened. Add the wine and cream, if desired. Season, to taste, and serve.  1 1/2 cups chopped yellow onion (2 onions)  1/4 cup flour  1 teaspoon kosher salt  1/2 teaspoon freshly ground black pepper  Defatted turkey drippings plus chicken stock to make 2 cups, heated  1 tablespoon Cognac or brandy  1 tablespoon white wine, optional  1 tablespoon heavy cream, optional Recipe from: Food Network, Ina Garten Serves: 6
    19. 19. Homemade Gravy Nutrition Facts • Calories: 180 • Total Fat: 16.5g (25% DV) • Saturated Fat: 10.4g (52% DV) • Cholesterol: 44mg (15% DV) • Sodium: 752mg (31% DV) • Total Carbohydrates: 7.1g (2% DV) • *DV based on a 2000 calorie diet
    20. 20. Guilt Free Gravy Ingredients Directions  2 Tbs. all purpose flour 1.  ¼ tsp. dried thyme Combine flour, thyme, paprika, pepper, and salt. 2. Whisk in evaporated milk to flour mixture over medium heat in saucepan until it starts to thicken 3. Slowly whisk in reduced sodium broth until desired consistency is reached 4. Season to taste 5. Note: Gravy will become thicker the longer it cooks.  ¼ tsp. paprika  ¼ tsp. pepper  Pinch of salt  ½ cup evaporated non-fat milk  ½ cup reduced sodium broth Serves: 6 Recipe adapted from: Easy Dinners, Healthy Recipes
    21. 21. Guilt Free Gravy • Calories: 14 • Total Fat: 0 • Saturated Fat: 0 • Cholesterol: 0 • Sodium: 103mg (4% DV) • Total Carbohydrates: 2.5g • *DV based on a 2000 calorie diet
    22. 22. Comparison Original Modified • Calories: 180 • Calories: 14 • Total Fat: 16.5g (25% DV) • Total Fat: 0g • Saturated Fat: 10.4g (52% DV) • Saturated Fat: 0g • Cholesterol: 44mg (15% DV) • Cholesterol: 0mg • Sodium: 752mg (31% DV) • Sodium: 103mg (4%) • Total Carbohydrates: 7.1g (2% DV) • Total Carbohydrates: 2.5g
    23. 23. Remember! Small changes can make a BIG difference!  www.choosemyplate.gov (Enter creation logo here)
    24. 24. Happy Holidays!!! Questions? Contact Information Stephanie Burns, RDLD Central Texas Medical Center 512.753.3511 Stephanie.burns2@ahss.org

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