Healthy Holiday Cooking: Tips and Recipes

Healthy Holiday Cooking
Tips and Recipes
Compiled by Vicki Hale
http://www.2LosePoundsFast.com
FREE Report: Lose 5 Pounds in 3 Days – Visit http://www.2LosePoundsFast.com

HEALTHY HOLIDAY COOKING
Tips and Recipes
Compiled By Vicki Hale
www.2LosePoundsFast.com
Version 1.00
November, 2010
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Healthy Eating Tips for the Holidays
1. The average Thanksgiving meal contains more calories than the average
American needs for the entire day (and for many, it contains *double* that
amount!). The average American gains 7 to 10 pounds over the entire
holiday season, so it is critical to be on guard and proactive in your eating
habits throughout the holiday season.
2. It takes your stomach about 15 to 20 minutes to signal to your brain that it

is full. Starting your meal with a low-calorie soup can help your stomach to
reach “full” sooner, so you will stop before you consume too much.
3. Eat dessert, but have only a small portion.
4. Don’t park yourself by the hors d’oeuvres. If you graze, you will add an
extra 300 to 1000 calories before you even sit down to dinner.
5. Drink water. Always have a glass of water in your hand so your hands and
mouth will be occupied, and you will start filling up your stomach a bit with
water so you don’t overeat.
6. It can take 2 weeks of workouts to burn off one day’s overindulgence:

3,500 calories per pound.
7. The traditional turkey dinner contains around 1,645 calories per individual
meal. You will have to walk 16.45 miles or 32,900 steps to burn it off.
8. Try simple ways to lighten the meal: choose plain turkey over self-basted
to lower sodium content. Leave skin on while roasting to ensure a moist
bird. Don’t overbake the bird, and pour gravy on it *after* carving.
9. For gravy, use a fat skimmer cup or freeze the juices in a shallow pan so
you can remove the fat. This will save about 56 grams of fat per cup.
10. Use a low-sodium boxed stuffing mix and add sautéed onions, celery,
apples and cooked rice for a healthy dressing. Add a little more broth and
bake for half an hour.
11. Sweeten candied yams with apple or orange juice and add ground
cinnamon. Omit the margarine or butter and marshmallows.
12. For green bean casseroles, cook fresh green beans with chunks of
potatoes and fat-free half-and-half instead of cream soup. Top with
almonds instead of fried onion rings.

13. For mashed potatoes, use skim milk, garlic powder and a little parmesan
cheese instead of whole milk and butter. Use low-calorie spreads instead
of butter.
14. For vegetable recipes, use frozen vegetables instead of canned

vegetables to reduce sodium content.
15. Plan your shopping list in categories like produce, dairy, meat, frozen
food, bakery and non-perishables to save time and avoid impulse buys.
16. Don’t go down the “holiday” aisle at the grocery, since items in that aisle
tend to be very high-calorie.
17. Shop on a weekday morning to avoid standing in long lines.
18. Stock healthy frozen dinners for quick meals instead of fast food.
19. Eat a healthy snack (fresh fruit, carrot sticks, etc) and drink plenty of water
before you go shopping or attend a party.
20. Use your slow cooker to help cook meals while you are busy doing other
things.
21. Use smaller plates to make your portions seem larger. Eat slowly, savor
each bite, and for dessert, cut just a sliver for taste.
22. Use artificial sweeteners for part or all of the sugar in a recipe.
23. Use reduced fat or fat-free dairy products like fat-free sour cream, cream
cheese, or milk.
24. Depend on herbs and spices for flavor instead of fat or salt.
25. Put dollops of non-dairy topping on fruit, pie, or cake, instead of ice cream.
26. Have flavored ice cubes instead of a high-calorie drink.
27. Skip the chocolates, and the eggnog.
28. Substitute rice or an extra helping of stuffing instead of potatoes if you

need to limit potassium or starch in your meal.
29. Portion control tip: take a small plate and arrange food as if it were a clock
face – From noon to six, fill with fruits and vegetables; from 6 to 7, put
salsa or dip; from 7 to 8 a layer of nuts; from 8 to 10 put pretzels, pita
bread or crackers; from 10 to midnight, a dessert or sweet treat.

Healthy Recipes for the Holidays
Crannie-Apple Salad
1 large Red Delicious apple
1 large Golden Delicious apple
½ cup toasted chopped walnuts (toast in toaster oven or on stove in a plain skillet
– watch and stir often)
1/3 cup dried cranberries
¼ to 1/8 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
½ teaspoon vanilla
¼ teaspoon almond extract
¼ cup Pineapple juice
1. Combine all ingredients in a medium bowl and stir until well blended.
2. Let stand 10 minutes to allow flavors to blend.
Yield: 8 servings
*Red Delicious and Yellow Delicious apples are naturally sweet, so no sugar is
needed to make this salad sweeter.

Simple Appetizer
On a dessert plate, place a block of low-fat cream cheese, garnished with

chopped cranberries. Put out an assortment of Triscuits and Wheat Thins
crackers, and a small knife to spread the cranberries and cream cheese on the
crackers.
Mashed Parsnips
1 lb parsnips
3 TB butter
½ cup to 1 cup low-fat milk
Salt and pepper to taste
Peel and cut parsnips into 1-inch pieces. Bring large pot of lightly salted water to
a boil on high heat. Add parsnips. Cook about 15 minutes, or until fork-tender.
Drain. Melt butter in a medium pan, add parsnips and mash with a potato
masher, adding just enough milk to make it creamy like mashed potatoes. Salt
and pepper to taste.
Honey Tarragon Carrots
Ingredients:
1 pound baby carrots
1 tsp honey
¼ tsp ground black pepper
1 cup water
1 tsp tarragon, dried
2 TB honey
¼ tsp salt
Simmer carrots in water in medium sauté pan for 10 minutes. Remove lid & add
the other ingredients. Cook on high until all liquid is reduced. Saute carrots until
caramelized (golden brown). Yield: 4 servings.

Orange and Walnut Salad
Salad Ingredients:
8 cups mixed salad greens
2 large carrots, peeled and thinly sliced
1 small red onion, thinly sliced
2 large oranges, peeled and sectioned
¼ cup toasted walnut pieces
Vinaigrette Ingredients:
2 TB fresh orange juice
2 TB fresh lemon juice
1 TB honey
2 tsp Dijon mustard
¼ cup walnut oil
Sea salt and fresh ground black pepper to taste
Place greens on a platter and top with carrots, onion, and oranges.
For the vinaigrette, whisk the orange and lemon juices together, with the honey
and mustard. Slowly add the oil in a thin stream, whisking constantly.
Drizzle vinaigrette over salad, salt and pepper to taste, and top with the walnuts.
Yield: 8 servings.

Gingered Crannie-Raspberry Relish
Ingredients:
1 12-ounce package fresh cranberries
½ cup granulated sugar
½ cup crystallized sugar, minced
3 cups raspberries (2 pints), fresh or frozen (not thawed)
Pulse cranberries in food processor until coarsely chopped, then transfer to

medium mixing bowl. Stir in sugar and crystallized ginger. Gently stir in
raspberries (it’s okay to crush some of them). Cover bowl and refrigerate for at
least 3 hours for flavors to combine. Yield: 4 cups.
*Use this relish instead of mayo on your post-holiday sandwiches. This can be
made ahead and refrigerated for up to 1 week.
Spinach-Artichoke Dip
Ingredients:
1 14-ounce can artichoke hearts, drained and chopped (drain well, try to get most
of the water out)
½ cup drained frozen spinach, thawed and chopped
1 cup plus 1 TB freshly grated Parmesan cheese
¼ cup reduced-fat mayonnaise
1 clove garlic, finely chopped
1 tsp freshly grated lemon zest
Dash of cayenne pepper
Salt and freshly ground pepper, to taste
Preheat oven to 400 degrees F. Place artichoke hearts in center of a clean

kitchen towel, gather ends and twist firmly to extract all moisture. Combine
artichokes, 1 cup Parmesan cheese, mayonnaise, garlic, lemon zest and
cayenne pepper. Season with salt and black pepper. Spread the mixture in an
even layer in a small ovenproof gratin dish. Sprinkle with the remaining 1 TB
Parmesan cheese and bake until the top is golden, about 15 minutes. Serve
warm, with pita chips, Wheat Thins or Triscuit crackers. Yield: 1 1/3 cups of dip.

Creamy Mashed Cauliflower
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk (or use buttermilk powder, prepared according to
package directions – or make “sour milk” = 1 tablespoon lemon juice or vinegar
to 1 cup milk)
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Freshly ground black pepper to taste
Snipped fresh chives or green onions for garnish
Place cauliflower florets and garlic in a steamer basket over boiling water, cover
and steam until very tender, 12 to 15 minutes. (Alternatively you can microwave
them with ¼ cup water on high for 3 to 5 minutes to soften them). Place cooked
cauliflower and garlic in food processor (or in a bowl, and use a hand mixer). Add
buttermilk, 2 teaspoons olive oil, butter, salt and pepper. Pulse food processor
several times until smooth and creamy (to desired consistency). Transfer to
serving bowl and drizzle with remaining 2 teaspoons of oil and garnish with
chives or chopped green onions, if desired. Serve hot.
 These have ¼ the calories of regular mashed potatoes. If you want, you
can just combine these with mashed potatoes to create reduced calorie
mashed potatoes. Try a mixture of half mashed potatoes and half mashed
cauliflower, and adjust to taste. Mashed cauliflower can be served in lieu
of mashed potatoes for people on low-carb or low-starch diets.
Yield: 4 servings.

Mashed Sweet Potatoes with Pineapple and Spices
3 medium sweet potatoes (about 5 ounces each)
1 can (20 ounces) crushed pineapple in its own juice, drained of juice except for
¼ cup
½ teaspoon ground ginger
1 tablespoon melted butter
1 teaspoon ground cinnamon
½ teaspoon ground allspice
¼ teaspoon ground cloves
Salt and fresh-ground black pepper to taste
Preheat the oven to 400 degrees F. Prick the surface of the sweet potatoes with
a fork. Place the sweet potatoes directly on the oven rack with a foil-lined baking
sheet placed on the rack directly below it. Roast the sweet potatoes for about 45
minutes or until fork-tender. Remove from oven, set aside until cool enough to
handle. Scoop flesh from the sweet potatoes, discarding skin. Add flesh to large
bowl. Add remaining ingredients and mash well. Place sweet potato mixture into
a 4-cup casserole dish and bake at 400 F for 20 minutes or until bubbly and
lightly browned. Yield: 8 servings.
Green Bean Casserole
1 can Campbell’s Healthy Request Condensed Cream of Mushroom Soup
¼ cup 1% milk (or skim milk)
1 teaspoon onion powder
1/8 teaspoon ground black pepper
1 teaspoon reduced-sodium soy sauce
1 pound cut frozen green beans, cooked & drained
2 tablespoons French’s Fried Onions, or sliced Almonds
Mix soup, milk, onion powder, black pepper, soy sauce, and green beans in a 1
½ quart casserole. Bake at 350 F for 25 minutes or until hot. Stir green bean
mixture, top with onions or almonds. Bake for 5 minutes more or until onions are
golden brown. Yield: 6 servings.

Simple Boiled Cauliflower Florets
Boil 1 cup cauliflower florets in water with a little salt. Boil until fork-tender. Serve
with a little water in the dish (in case you want to reheat later). Sprinkle cracked
red pepper flakes on top for a little color and heat, if desired. Cauliflower has a
naturally buttery flavor, so no butter should be added.
Salt-Free Seasoning
6 tsp mustard powder
6 tsp garlic powder
6 tsp onion powder
6 tsp paprika
3 tsp pepper
2 tsp thyme
2 tsp basic
Blend well. Spoon into shaker and use on food instead of salt. Sprinkle on meat,
chicken, fish, stew, & vegetables.
Low-Sodium Chex Mix
4 cups Corn Chex cereal
4 cups Rice Chex cereal
2 cups Wheat Chex cereal
3 cups unsalted pretzels
1 TB onion powder
2 tsp garlic powder
1 cup (2 sticks) margarine, melted or 1 ½ cups whipped margarine
Combine all ingredients and stir to mix with melted margarine. Microwave on high
for 2 minutes. Stir and return to microwave for 2 additional minutes. Let cool.
Store in air tight container.

Holiday Cheese Ball
8 ounces low fat cream cheese, softened
¼ cup Catalina or Russian salad dressing (low-calorie)
1 tsp onion powder
1/3 cup finely chopped walnuts
Apple slices
Low sodium crackers
Combine cream cheese, salad dressing, and onion powder in medium bowl.
Refrigerate 30 minutes to chill. Form into ball. Place ground walnuts on a plate
and roll cheese ball to cover with walnuts. Wrap in plastic wrap and chill until
ready to serve. Serve with low sodium crackers and apple slices.
Herbed Rice Dressing
¾ cup unsalted margarine
½ cup chopped onion
1 cup diced celery
5 cups cooked rice
½ tsp each of sage, thyme, poultry seasoning, and celery seed
¼ cup chopped fresh parsley
¼ tsp pepper
2 to 3 TB Egg Pro Powder or substitute (optional)
In a large saucepan, melt margarine over moderate heat. Add onion and celery.
Cook about 6 minutes or until tender. Add remaining ingredients and toss to mix.
Stuff into turkey or bake in a covered casserole dish at 325 degrees F for 1 hour.
Yield: 12 servings (1/2 cup each serving)

Cranberry Stuffing
3 cups soft, stale bread crumbs
1 cup diced, peeled, tart apples
½ cup diced, raw strawberries
¼ cup chopped celery
¼ tsp poultry seasoning
¼ cup apple juice
2 TB unsalted margarine, melted
4 to 5 TB protein powder supplement (optional)
Preheat oven to 350 degrees F. Combine all ingredients in a large bowl and toss
to mix. Place in a lightly greased casserole dish. Bake for 30 minutes. Serves 10;
½ cup per serving.
Lemon Jello Salad
1 6-ounce package lemon Jello
2 cups boiling water
1 ½ cups grated carrots
1 ½ cups celery, chopped fine
1 can crushed pineapple, drained
Place Jello and boiling water in a 9 x 13 inch serving dish. Stir until dissolved.
Just before Jello is completely set up add carrots, celery and pineapple. Mix
thoroughly. Chill until firm. Yield: 12 servings.

Cranberry Mold Salad
1 ½ cups boiling water
2 3-ounce packages raspberry Jello
1 8-ounce package frozen raspberries
1 can whole cranberry sauce
½ cup ginger ale
¼ cup lime juice
Dissolve Jello in hot water. Add frozen berries and stir until thawed. Add
cranberry juice, ginger ale, and lime juice to Jello mixture, stirring until well
mixed. Place in mold, chill until firm. Yield: 6 servings.
Steamed Broccoli
Lower in calories than the casserole (above), steamed broccoli is delicious with
white table vinegar sprinkled on top.
You can use a microwaveable vegetable steamer. I prefer the Small Micro-
Cooker, from the Pampered Chef.
Pressure Cooked Vegetables
Add 1 to 2 cups of water to vegetables (use lima beans, or purple hull peas, or
purple butter beans, or green beans). Add seasonings (salt, pepper, and a little
olive oil) and cook for 10 minutes. Time may vary according to the pressure
cooker used.
Cabbage: discard the outer leaves of cabbage and cook as above, but decrease
time to 5 minutes.
NOTE: Add about 1 tsp of sugar to frozen beans and other frozen vegetables if
they seem too bland or tasteless. It seems to revive their natural flavors a bit.

Turnips
4 large turnips
1/8 cup sugar
¼ cup vegetable bouillion
Peel and slice turnips. Put them in a saucepan and cover them with water. Add
the sugar and bouillion. Cook on stove until tender on medium heat.
Mandarin Orange ‘Salad’
1 small package orange jello
1 can (11 ounces) mandarin oranges, drained
Dissolve jello in 1 cup of boiling water. Add 6 ice cubes and stir to dissolve them.
Add drained mandarin oranges. Chill until jello has gelled.
Cherry Nut ‘Salad’
1 number 2 can of sour cherries (with the juice)
1 small package of cherry Jello
about ½ cup of sugar
1 small can of pineapple juice
1 cup chopped nuts
Bring cherries and juice to a boil. Add gelatin and sugar and stir until dissolved.
Add pineapple with juice, and chopped nuts. Let gel in refrigerator. Makes 6 to 8
servings.

Tomato Celery Soup
1 small onion, chopped
2 TB butter
1 (10 ounce) can tomato soup concentrate plus 1 can water
1 tsp minced parsley
1/8 tsp pepper
½ cup celery, finely chopped
1 TB lemon juice
1 tsp sugar
¼ tsp sugar (optional)
Saute onion and celery in butter. Do not brown. Add tomato soup, water, parsley,
lemon juice, sugar, salt and pepper. Simmer 5 minutes. Celery will remain crisp.
Top with low-fat sour cream and parsley.
Vegetable Soup
1 package frozen mixed vegetables for soup
1 quart canned tomatoes
1 large onion, chopped
3 cups bouillion or 1 can of Swanson vegetable broth
black pepper to taste
Combine ingredients and simmer until vegetables are tender

White Bean Soup
2 cups dried Great Northern Beans
2 TB instant vegetable bouillion granules
½ tsp salt (optional)
1 medium onion, chopped
1 clove garlic, minced
1 medium carrot, sliced or grated
1 stalk celery, sliced thin
1 medium potato, peeled and diced
1 TB chopped fresh parsley
Look over and wash the beans thoroughly and place them in a deep stockpot.
Add 6 cups water and bring to a boil. Boil for 5 minutes, then reduce heat to
simmer. Add bouillion, salt, onion, and garlic. Simmer 1 to 1 ½ hours, until beans
are tender. Remove 2 cups of bean mixture, puree in a food processor, and
return the mixture to the stockpot. Add carrot, celery and potato. Cover. Simmer
for another 30 to 45 minutes or until vegetables are tender. Stir in parsley just
before serving. Great Northern Beans contain 80 calories per ¼ cup of beans.
Chicken or Tuna Salad
12 ounces leftover chicken or turkey, or 1 can of chicken or tuna (drained)
½ cup fat free mayonnaise
½ cup seedless red grapes, quartered
½ cup chopped pecans or hickory nuts (optional)
Drain chicken or tuna. Mix with other ingredients. Serve with crackers, tomatoes
or whole wheat bread. Yield: 8 servings.
 You can use leftover turkey instead of chicken.

“Wilted” Lettuce Salad
1 bunch leaf lettuce, torn into long 1/2”-wide strips
6 to 8 radishes, thinly sliced
4 to 6 green onions with tops, thinly sliced
Dressing:
2 TB red wine vinegar
1 TB lemon juice
1 tsp sugar
½ tsp pepper
2 TB olive oil
Toss lettuce, radishes and onions in a large salad bowl; set aside. Mix vinegar,
lemon juice, sugar, pepper and olive oil. Heat on low heat (be careful not to let
the oil burn). Immediately pour hot dressing over salad. Toss gently.
Gazpacho Soup
½ cup finely chopped cucumbers
½ cup peeled fresh tomatoes, finely chopped
¼ cup green bell peppers, finely chopped
¼ cup sweet red bell pepper, finely chopped
¼ cup onions, finely chopped
¼ cup celery, finely chopped
3 TB olive oil
2 TB wine vinegar
Tomato juice to cover
Salt and pepper to taste
Mix all ingredients in a pitcher or a glass quart jar. Refrigerate and serve chilled.

Trail Mix
¼ cup dried banana slices
¼ cup chopped dates
¼ cup walnut pieces
¼ cup cashew halves
¼ cup whole almonds
¼ cup lightly salted peanuts
¼ cup sunflower seeds
¼ cup craisins.
Mix together and store in resealable baggies.
Carrot Raisin Salad
2 carrots, shredded
1 small can crushed pineapple, drained
½ cup raisins
3 TB Miracle Whip Light salad dressing
Combine carrots, raisins & pineapple. Mix with a small amount of pineapple juice
with salad dressing, and pour over the other ingredients.

Cucumbers and Onions
2 cucumbers, sliced
1 med. onion, sliced
1/2 c. vinegar
2 1/2 tbsp. sugar
1/4 c. water
Slice cucumbers and onion. Mix sugar and water together until dissolved. Add
vinegar to mixture and pour over cucumbers and onions. Let stand for 1 hour in
refrigerator. Serve.
Grilled Asparagus Spears
1 pound fresh asparagus spears, trimmed
1 tablespoon olive oil
Balsamic vinegar
salt and pepper to taste
Preheat grill for high heat. Marinate asparagus spears in balsamic vinegar for 2
hours. Lightly coat the asparagus spears with olive oil. Season with salt and
pepper to taste. Grill over high heat for 2 to 3 minutes, or to desired tenderness.
Pineapple Lime Jello Salad
1 package (6 oz.) lime flavor gelatin
2 cups boiling water
1 can (20 ounces) crushed pineapple in syrup, undrained
1 cup chopped fruit or berries
1 cup low-fat sour cream
Preparation:
Dissolve the gelatin in boiling water. Add crushed pineapple and chopped fruit or
berries and chill until somewhat thickened, about 1 1/2 hours. Stir in sour cream
and pour into a 1 ½ quart dish or mold. Chill until set.
Easy Chicken Pot Pie
½ cup canned condensed reduced-fat /reduced sodium cream of chicken soup
¼ cup fat-free (skim) milk
1 cup frozen mixed vegetables
½ cup frozen mixed vegetables
½ cup cut up cooked chicken breast (or leftover turkey)
½ cup Bisquick Heart Smart mix
¼ cup fat-free (skim) milk
2 TB fat-free egg product or 1 egg white
Heat oven to 400 degrees F. In ungreased 1-quart casserole, stir together soup
and ¼ cup milk. Stir in vegetables and chicken. Microwave uncovered on high 3
minutes; stir. In a small bowl, stir remaining ingredients until blended. Pour over
chicken mixture. Bake uncovered about 20 minutes or until crust is golden brown.
Yield: 3 servings.

Reduced-Calorie Chocolate Chip Meringue Cookies
4 egg whites
¼ tsp salt
¼ tsp cider vinegar
1 ½ cups Splenda
1 cup mini chocolate chips
Prehead oven to 300 degrees F. Lightly grease a cookie sheet. Add salt and
vinegar to egg whites in a medium mixing bowl. Whisk (or use hand mixer) to
beat egg whites until soft peaks form (tips will curl). Gradually add Splenda,
about a TB at a time, until stiff peaks form (turn mixer on high after you have
added all the Splenda). Drop rounded teaspoons of mixture onto greased cookie
sheet, about 1 inch apart. Bake for about 20 minutes, until cookies are slightly
golden around the edges and peaks, and are completely dry. This recipe is more
successful on less humid days, so this isn’t a rainy day recipe. Cookies will keep
well for a couple of weeks in a tight container. Each cookie contains less than 30
calories. **For under-15 calorie cookies, just leave out the chocolate chips.
Perfect Apple Pie
6 or 7 tart apples (if you use Yellow Delicious apples, cut back sugar to ½ cup)
¾ to 1 cup sugar
2 TB all purpose flower
½ to 1 tsp cinnamon
A dash of nutmeg
A dash of salt
Pastry for 2 crust, 9-inch pie (or purchase ready made pie crust from the grocery)
2 TB butter (or low calorie margarine)
Pare apples and slice thin. Combine sugar, flour, spices and salt. Mix with
apples. Line 9-inch pie plate with pastry, fill with apple mixture and dot with
butter. Adjust top crust. Sprinkle with sugar for sparkle. Bake in a hot oven (about
400 degrees F) for 50 minutes or until done.
NOTE: you may save time by using 1 number 2 cans (= 5 cups) sliced pie
apples, drained.

Apple Dumplings
Lemon juice
1/2 can low-fat crescent rolls
1 Granny Smith apple,peeled and cut into 8 pieces
3/4 c. Splenda
2 Tbsp cinnamon
2 Tbsp butter
Take 2 apple pieces, sprinkle them with lemon juice , and place in 1 crescent
triangle with a teaspoon of margarine. Fold into a dumpling. Brush with melted
butter. Mix cinnamon and splenda together. Roll each dumpling in this mixture.
Place dumplings into a baking dish and bake at 425 for 20 – 30 minutes, or until
dumplings are golden brown.
Low-Calorie Pineapple Bread Pudding
6 slices 35-calorie bread, torn in pieces
3 cups 1% milk
3/4 cup egg substitute
1 cup Splenda sugar substitute
2 tablespoons applesauce
1/2 cup raisins (optional)
1 (14 ounce) can crushed pineapple, drained
2 tablespoons vanilla
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon salt
Preheat oven to 350 degrees. Combine all ingredients and stir. Spray 9x11 pan
with non-stick spray. Pour ingredients into pan. Bake uncovered 40 to 45
minutes, or until a knife inserted in the middle comes out clean.

Gingerbread
½ cup nonfat milk or nondairy creamer
2 tsp vinegar
1 large egg
1 cup flour
½ tsp baking soda
¼ cup sugar
2 TB molasses
1 ½ tsp ginger
1 tsp cinnamon
2 TB oil
2 TB protein powder (optional)
Mix milk & vinegar and set aside. Beat egg, then add sugar, molasses, ginger,
cinnamon & oil. Beat well. Mix flour, baking soda, protein powder; add to the flour
and milk mixture. Pour batter into an 8 inch square baking pan, sprayed with
cooking spray. Bake at 350 degrees F for 25 to 30 minutes. Cut into 12 pieces.
Yield: 12 servings.

Angel Delights
¼ cup unsalted butter
1 cup sugar
1 ½ cups chopped pitted dates (8 ounces)
1/8 teaspoon salt
1 teaspoon vanilla extract
2 cups toasted rice cereal, such as Rice Krispies
1 cup shredded coconut
Combine butter, sugar and dates in large saucepan. Cook, stirring occasionally,
until the butter is melted, the sugar is no longer white and the dates are mostly
melted, 8 to 15 minutes. The mixture should be a shiny, brown, sticky mass.
Remove from heat. Add salt, vanilla, cereal and coconut; stir well to combine.
When cool enough to handle, squeeze and roll the mixture into 1-inch balls.
Place on a wax-paper-lined baking sheet. Refrigerate until chilled. Yield: 4 dozen
cookies.
Holiday Eggnog
1 ½ cups liquid nondairy creamer
2 eggs, or ½ cup liquid low cholesterol egg substitute
2 TB sugar
1 ½ teaspoons vanilla nutmeg
2 TB protein powder (optional)
Nutmeg
Combine all ingredients in a blender or beat with an electric mixer until well
mixed. Chill thoroughly. Serve with a sprinkle of nutmeg. Serves 6 (1/3 cup per
serving)

Healthy Pumpkin Pie
15 ounces pumpkin, canned, unsalted
½ cup SPLENDA No Calorie Sweetener, granulated (any sugar substitute)
1 teaspoon pumpkin pie spice
2 eggs
¼ teaspoon ground cinnamon
¼ teaspoon salt
12 fl ounces milk, evaporated, nonfat/skim
1 frozen 9-inch pie crust
Preheat oven to 425 F. In a medium bowl, whisk together the eggs, pumpkin,
sugar substitute, pumpkin pie spice, cinnamon, salt, and evaporated milk. Pour
mixture into the pie crust. Place on a baking sheet and bake for 15 minutes.
Reduce the oven temperature to 350 degrees F and bake until a toothpick
inserted in the center comes out clean, about 40 minutes. Yield: 8 servings.
 For portion control, use baking cups, and put a ginger snap cookie in the
bottom of each for the “crust”. Fill with pumpkin pie filling and bake in the
baking cups as above.

Nutty Holiday Logs
1 cup finely chopped walnuts (dice *very* finely)
1/3 cup plus 5 teaspoons sugar, divided
1 tablespoon freshly grated orange zest
½ teaspoon ground cinnamon
¼ teaspoon ground cloves
8 sheets phyllo dough, (9-by-14-inch), completely thawed
Canola oil cooking spray
1/3 cup semisweet chocolate chips
Preheat oven to 300 F. Line 2 large baking sheets with parchment paper or
nonstick baking mats.
Prepare logs: combine nuts, 1/3 cup sugar, orange zest, cinnamon and cloves in
small bowl. Place one sheet of phyllo dough on clean, dry surface. Coat
thoroughly with cooking spray. Sprinkle one-quarter of the walnut mixture (about
1/3 cup) evenly over the phyllo. Using sharp knife, cut large phyllo rectangle
lengthwise into 3 strips then in half crosswise to form 6 smaller rectangles.
Beginning at the short ends, loosely roll each strip into a neat log. Repeat with
remaining phyllo and walnut mixture. Place logs about ½ inch apart on prepared
baking sheets. Spray tops lightly with cooking spray and sprinkle with remaining
5 teaspoons sugar. Bake the logs, in batches, until golden, about 25 minutes. Let
cool completely.
To prepare topping: Place chocolate chips in a small microwave-safe dish.

Microwave on High for 30 seconds. Stir. Continue to microwave for 20 second
intervals until melted, stirring after each interval. Transfer the chocolate to a
plastic sandwich bag. Snip off one corner, being careful not to make the opening
too large. Squeeze the melted chocolate decoratively across the top of each
cooled log. Let stand at room temperature until chocolate is completely set.
Make ahead tip: Store in airtight container at room temperature for up to 2 days
or freeze without the chocolate drizzle for up to 1 month. Defrost at room
temperature before decorating with the chocolate drizzle to serve.
Preparation tip: use a wet towel to keep phyllo moist while you’re working with it.
You can use a hard cheese grater to grate the lemon zest.
Yield: 2 dozen cookies.

Evaporated Milk Substitute
Ingredients:
2/3 cup nonfat dry milk
¾ cup water
Mix water and dry milk powder together, and use in place of evaporated milk in
any recipe. Yield: 1 cup (8 ounces)
Sweetened Condensed Milk Substitute
1 cup hot water
2 cups sugar
2 TB margarine
4 cups nonfat dry milk powder
Place ingredients into blender , in the order shown above. Blend until smooth.
Store in refrigerator for up to 1 week.
Homemade Fruit Soda
½ cup 100% fruit juice
½ cup carbonated water (soda water or mineral water)
Mix together and serve.
Raspberry-Peach Smoothie
½ cup frozen raspberries
½ cup frozen peaches
1 cup apple juice
(**using fresh fruit, add ½ cup crushed ice or 2 ice cubes)
Put all ingredients in blender and blend on high speed for 30 seconds or until
smooth and creamy. Serve immediately.

Healthy Holiday Cooking: Tips and Recipes

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Healthy Holiday Cooking: Tips and Recipes

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Healthy Holiday Cooking

Tips and Recipes

Compiled by Vicki Hale

FREE Report: Lose 5 Pounds in 3 Days – Visit http://www.2LosePoundsFast.com

Copyright 2010 Vicki Hale All Rights Reserved. Page 2 http://www.2LosePoundsFast.com

2. It takes your stomach about 15 to 20 minutes to signal to your brain that it

3. Eat dessert, but have only a small portion.

6. It can take 2 weeks of workouts to burn off one day’s overindulgence:

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14. For vegetable recipes, use frozen vegetables instead of canned

17. Shop on a weekday morning to avoid standing in long lines.

26. Have flavored ice cubes instead of a high-calorie drink.

27. Skip the chocolates, and the eggnog.

28. Substitute rice or an extra helping of stuffing instead of potatoes if you

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1 large Red Delicious apple

1 large Golden Delicious apple

1/3 cup dried cranberries

¼ to 1/8 teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon almond extract

¼ cup Pineapple juice

2. Let stand 10 minutes to allow flavors to blend.

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On a dessert plate, place a block of low-fat cream cheese, garnished with

½ cup to 1 cup low-fat milk

Salt and pepper to taste

Honey Tarragon Carrots

1 pound baby carrots

¼ tsp ground black pepper

1 tsp tarragon, dried

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8 cups mixed salad greens

2 large carrots, peeled and thinly sliced

1 small red onion, thinly sliced

2 large oranges, peeled and sectioned

¼ cup toasted walnut pieces

2 TB fresh orange juice

2 TB fresh lemon juice

2 tsp Dijon mustard

¼ cup walnut oil

Sea salt and fresh ground black pepper to taste

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1 12-ounce package fresh cranberries

½ cup granulated sugar

½ cup crystallized sugar, minced

3 cups raspberries (2 pints), fresh or frozen (not thawed)

Pulse cranberries in food processor until coarsely chopped, then transfer to

½ cup drained frozen spinach, thawed and chopped

1 cup plus 1 TB freshly grated Parmesan cheese

¼ cup reduced-fat mayonnaise

1 clove garlic, finely chopped

1 tsp freshly grated lemon zest

Dash of cayenne pepper

Salt and freshly ground pepper, to taste

Preheat oven to 400 degrees F. Place artichoke hearts in center of a clean

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8 cups bite-size cauliflower florets (about 1 head)

4 cloves garlic, crushed and peeled

4 teaspoons extra-virgin olive oil, divided

Freshly ground black pepper to taste

Snipped fresh chives or green onions for garnish

Copyright 2010 Vicki Hale All Rights Reserved. Page 9 http://www.2LosePoundsFast.com