Cooperative Extension

      Chesterfield County

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Nutrition and Wellness

The Lighter Side of Holiday Favorites    
  

For many, food plays a central role in holiday celebrations.  But the traditional fat-laden fare leaves many starting the New Year with extra pounds, elastic waistbands, and resolutions to the lose weight.  For those tying to watch their cholesterol or their calories, the holidays can be an especially difficult time.  

The good news is that you don't have to give up all seasonal goodies.  Often, a few simple substitutions can lower the fat and calories or a favorite recipe without sacrificing the flavor.  

1. Slim down side dishes by seasoning with herbs and spices instead of butter or margarine.  Add orange juice and cinnamon to sweet potatoes or sprinkle lemon juice and garlic over steamed broccoli.
2. Try evaporated skim milk in place of cream when preparing pumpkin pie fillings, casseroles and sauces.  It can even be chilled and whipped for a low-fat topping.
3. Use fruit purees or non-fat yogurt to replace some of the fat in baked goods.  Non-fat yogurt, applesauce, banana and prune purees can mimic fat's qualities in baked foods leaving them as moist and tender as the real thing.  See the table below for instructions on how to use fruit purees.
4. Substitute low-fat dairy foods for their regular versions.  Skim milk, reduced-fat cheese and non-fat sour cream are among the alternatives.
5. Use low-fat chicken, beef or vegetable stocks in place of butter, margarine, bacon grease, or fatback when cooking greens, mashing potatoes, or sautéing mushrooms.  Choose a lower-sodium broth if you are watching your salt intake.
6. Instead of a whole egg use two egg whites or try a commercial egg substitute.  This will save you 42 calories and 5 grams of fat or each egg.
7. Substitute a graham cracker, gingersnap or chocolate cookie crumb crust in recipes that call for a higher fat pastry dough crust.
8. Remove the fat from turkey drippings before using for gravies.  To remove the fat, use a fat separator sub or refrigerate drippings in a cup and remove the congealed grease from the surface.

Remember, even lower fat foods can add up to excess calories when portions get large.  Don't deny yourself the occasional indulgence -- such as Mom's famous stuffing that you cannot bear to alter.  Just remember that buy balancing higher fat foods with ones lower in fat and calories, you can avoid those accumulating holiday pounds.  Now that's something to be thankful for!

For more information on foods and nutrition, contact the Chesterfield County Extension Office at 751-4401.

Fruit Purees

Substitute all or part of the fat in these recipes with half as much prune or banana puree.  For example, use 1/2 cub of pureed prunes in place of one cub of butter.  Prune purees work especially well in chocolate flavored baked goods.  If using applesauce, replace all or part of the fat with equal amounts of applesauce.  You may need to experiment with the amount of fat used in the recipe.  You can purchase pre-made purees in your local grocery store (try the baking supply section) or prepare your own.  To prepare a prune puree, combine 1 1/3 cups (8 oz.) pitted prunes and 6 T hot water in the container of a food processor.  Finely chop the prunes. Makes 1 cup.

Regional Food Guide

What's in Season?

Look for these Virginia grown fruits and vegetables this winter!

December

• Apples
• Cabbage
• Southern Greens (kale, collards, etc.)
• Sweet Potatoes

January/February

• Apples

Ag Link:  Sweet Potatoes

Did you know...

• There are 500 acres of sweet  potatoes in Virginia.
• Peak availability is between October and December.
• Southern sweet potatoes are sometimes labeled as "yams" but the true yam is a different genus.
• After harvest, sweet potatoes are cured at a specific temperature and humidity.  This helps cuts heal and protects the potatoes from storage diseases and excessive shrinkage as starches are converted to sugar and other flavor components.
• Consumers should store sweet potatoes in a cool (but above 55 degrees), dry, and dark location such as a cabinet or pantry.

Preserving Virginia's Vegetables

View our latest publication on freezing fruits and vegetables.

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