By: Jill Weber
ISU Extension Nutrition and Health Program Specialist
This year when you serve pumpkin pie, make it a “lighter version”, encourages Jill Weber, Nutrition and Health Program Specialist for ISU Extension. Use less sugar, egg whites instead of whole eggs, and evaporated skim milk. When it is time to serve the pie, cut the pie into 10 pieces. These small changes will save 80 calories and 5.5 grams of fat per slice reports Weber. Remember - pumpkin pie is custard and should be refrigerated.
When making gravy, use a fat separator cup for broth. Or, freeze turkey juice in a shallow pan and remove the fat. Save about 308 calories and 2 grams of fat per cup.
Your favorite mashed potato recipe can be made healthier by using trans-fat free margarine instead of butter; cut the amount in half. Use skim milk. Season with garlic powder and black pepper to taste. Add chopped fresh herbs, a little bit of Parmesan cheese, or fresh cracked black pepper for more flavor. Use paprika on top to add color.
Prepare your stuffing recipe or boxed stuffing mix according to directions, but omit the butter or margarine. Add 3 cups of sautéed apples, onion, and celery mixed together; 3 cups cooked brown rice; and 1 cup broth. Bake and enjoy. Compared to most recipes, for every 1/2 cup stuffing you save 86 calories, 4 grams fat, and 468 mg sodium.
If holiday recipes call for cream cheese, use fat-free cream cheese. Substitute low-sodium farmer’s cheese for Mozzarella or cheddar cheese.
Turkey Tips:
So you found a turkey that has been in your freezer for a year and you are wondering if it is it still safe to cook and enjoy? A whole turkey can be safely frozen for 12 months if the temperature in the freezer has been constant.
The best way to thaw a turkey is in the refrigerator. It will take one day for each five pounds of turkey. A turkey can also be cooked from the frozen state. The cooking time will be at least 50% longer than needed for a fully thawed turkey. Use cooking tongs or a fork to remove the giblet packet as the turkey becomes pliable.
Cranberries:
High in fiber and vitamin C with only 25 calories per 1/2 cup, fresh cranberries are also low in sodium. They are a source of vitamins A and B, calcium, phosphorus, and iron. Cranberries are packed with antioxidants. According to the Cranberry Institute, cranberries have a bacterial blocking activity which makes them helpful in preventing (not curing) urinary tract infections. Fresh cranberries will keep in the refrigerator for one month. Frozen berries maintain quality for 9-12 months. Sweetened dried cranberries (craisins) keep for up to 12 months in a cool, dry place.
For more information on preparing your holiday meal, contact the ISU Extension Answer Line at 1-800-262-3804.