health notes

The food is everywhere: thoughts on coping during the holiday season

Don’t you just love the holiday season? It’s magical, inspiring, busy, and social and there is food EVERYWHERE! 

Okay, don’t get stressed! 

I don’t know about you, but I’m always worried about food intake during the holidays. I have a major sweet tooth, and this time of year is torture. To avoid over-doing it, I make sure to never go anywhere hungry. If I’m headed to a holiday party, you can bet I already ate. 

I also make it a habit to never go back for seconds- anywhere. It better fit in one trip is my motto. If it doesn’t fit on my plate, I don’t get to have it! You may be thinking, “Does this motto apply to dessert?” You bet it does! I view food consumption as a big negotiation, especially during the holiday season. If I want dessert, I negotiate what I am having in my meal. It’s a simple way to control portions and avoid overeating.

Think about calories in beverages as well. I would much rather eat my calories than drink my calories. High calorie drinks include: eggnog, lattes, mocha’s, juice, smoothies, punches, regular soda, and of course, ALCOHOL.

When it comes to consuming alcohol, you will drink less if you add an 8 oz. glass of water between each drink! Remember moderation is the key to maintaining a healthy diet.

Keep your portions under control, and you’re on your way to maintaining a healthy, happy self during the holidays.   

Below are some healthy recipes you can try over the holidays. All are lower in calories, fat, and saturated fat. As well, they are diabetic friendly. Enjoy!

Happy Holidays

 Liz Knapp RD, LD Nutrition Services/Clinical Dietitian Manager for Fairview Red Wing Health Services

Beef Tenderloin with Merlot Reduction

Makes 6 servings

Dietary Information: 227 calories, 9 g Total Fat, Saturated Fat- 3 g, Protein-25 g, Carbohydrates-5 g, cholesterol 69 mg, and Dietary Fiber <1 g, Sodium- 356 mg

•  1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 ½ pounds beef tenderloin
• 1 tbsp extra virgin olive oil
• 2/3 cup merlot or other dry red wine
• 2 tbsp balsamic vinegar
• 1 tbsp sugar
• ¼ teaspoon salt

1.  Preheat oven to 400 degrees F
2. In small mixing bowl, combine garlic powder, onion powder, ½ teaspoon of salt and pepper.  Sprinkle mixture evenly over top and sides of beef.
3. Heat oil in a large non-stick skillet over medium-high heat. Cook beef 4 minutes, turn and cook 4 minutes or until richly browned.
4. Coat 13 x 9 baking pan with cooking spray. Place tenderloin in pan (if necessary, tuck thinner end under for even cooking). Bake 27 to 32 minutes or until slightly red in center and meat thermometer reaches 150 degrees F. 
5. Meanwhile, heat the skillet with pan residue over medium-high heat; add wine, vinegar, sugar, and ¼ teaspoon salt. Bring to a boil, scraping bottom and sides, and continue boiling 1 to 2 minutes or until reduced to 1/3 cup liquid and set aside. 
6. Remove Beef from oven and let stand 5 minutes before slicing into 6 (1/2 inch) slices.  Add any accumulated juices to the reduction in skillet, return to a boil over medium high heat and spoon equal amounts over each slice. 

Broccoli and Blue Cheese Salad

Makes 6 servings (2/3 cup per serving)

Dietary information: Calories: 41, total fat- 2g, Saturated fat- 1 g, Protein- 3 g, Carbohydrate-4 g, cholesterol- 4 mg, Dietary Fiber- <1g, Sodium- 203 mg. 

•  4 cups broccoli florets, blanched and cut into bite size pieces
• ½ cup finely chopped red onion
• 3 Tablespoons reduced fat olive oil vinaigrette dressing
• 1/8 teaspoon red pepper flakes (optional)
• 1 ounce blue cheese, crumbled

In a medium bowl, combine all ingredients, except blue cheese. Toss gently, yet thoroughly until well coated. Gently stir in cheese. 

Sour Cream Apple Tart

Makes 12 servings

Dietary Information: 180 Calories, Total Fat- 5 g, Saturated Fat- <1 g, Protein- 3 g, Carbohydrate- 30 g, Cholesterol- 8 mg, Dietary Fiber- 1 g, Sodium- 124 mg. 

• 5 tablespoons reduced fat margarine divided
• ¾ cup graham cracker crumbs
• 1 ¼ teaspoons ground cinnamon, divided
• 1 1/3 cups reduced fat sour cream
• ¾ cup sugar, divided
• ½ cup all purpose flour, divided
• ½ cup cholesterol free egg substitute
• 1 tsp vanilla
• 5 cups coarsely chopped peeled Jonathan apples or other firm red skinned apples

1. Preheat oven to 350 degrees F. 
2. Melt 3 tbsp margarine in small saucepan over medium heat
3. Stir in graham cracker crumbs and ¼ tsp cinnamon until well blended. Press crumb mixture firmly onto bottom of 9 inch spring-foam pan.  Bake 10 minutes.  Remove from oven.  Cool. 
4. Combine sour cream, ½ cup sugar, and 2 tablespoons plus 1 ½ teaspoons flour in large bowl with electric mixer. Beat on medium speed until well blended. Beat in egg substitute and vanilla until well blended. Stir in chopped apples with spoon. Spoon apple mixture into prepared crust.
5. Bake 35 minutes or until center is just set. Cut into 12 slices before serving. 
6. Preheat Broiler. Combine remaining 1 teaspoon cinnamon, ¼ cup sugar and 5 tbsp plus 1 ½ tsp. flour in small bowl. Cut in remaining 2 Tbsp margarine with pastry blender until mixture resembles coarse crumbs. Sprinkle mixture evenly over top of fruit. 
7. Broil 3 to 4 minutes or until topping is golden brown. Remove from oven. Let stand 15 minutes before serving. 

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