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|Nutrition and You: Holiday Recipes|
Healthier Holiday Recipes Don’t Have to Be Ho-Hum
The holidays are a great time to get together with family and friends. Yet festive parties often include foods with high fat and/or sugar content, which many home parenteral and/or enteral (HPEN) consumers are not able to tolerate. Chances are your family and friends would benefit from limiting these foods as well. Luckily, by making just minor changes in the types of foods you purchase or how you prepare them, or by substituting ingredients, you can make foods healthier.
Reducing Fat Content
Try making some of these easy changes to your favorite recipes to reduce the fat content, while retaining the flavor:
Reducing Sugar Content
Suggestions to reduce the sugar content of recipes include:
Experiment with gradual changes to your recipes. It is less challenging to alter the fat in casseroles, sauces, or soups than in baked goods. Further, it can be difficult to retain the same taste and texture of baked goods when you reduce both the fat and sugar. A sugar substitute often works better in beverages (e.g. iced tea, lemonade) than in baked goods because in things like cookies and cakes, sugar is important for texture as well as taste. Also, check the label because some sugar substitutes are not recommended for cooking.
Recipes that adapt well to reduced fat and/or sugar content include tapioca pudding; fruit cobbler or crisp; angel food cake with non-fat whipped topping; banana bread; and pumpkin soup.
The appearance of food gives the first impression of "yummy.” To make food more appealing all year round, add a garnish, use a colorful platter, or put dessert on a paper doily.
This column has been compiled and reviewed by Cheryl Thompson, PhD, RD, CNSC, CD; Carol Ireton-Jones, PhD, RD, LD, CNSD, FACN; Laura Matarese, PhD, RD, LDN, FADA, CNSC; and Marion Winkler, PhD, RD, LDN, CNSC.
In the recipe below for mashed potatoes, the butter has been reduced, while chicken broth and Parmesan cheese add flavor. The squash puree adds nutrients. Thanks to Gail Saltrelli for permission to reprint the recipe, www.livingwithgastroparesis.com.
Parmesan "Squashed” Potatoes
2 pounds organic Yukon Gold potatoes, peeled and diced
Place potatoes in a large pot. Add enough water to cover potatoes. Bring to a boil over medium-high heat and cook until potatoes are very tender, about 20–25 minutes. Drain well and return to pot.
Mash potatoes with a potato masher or electric mixer, gradually adding chicken broth, until smooth. Add squash, Parmesan cheese, butter, and salt. Stir until well combined. Cook over medium heat until heated through. Serve immediately.
Makes 8 servings. About 2.5 grams of fat and 2 grams of fiber each.
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