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| Holiday Feasts Can be Healthy Too! |
by Brenda HydeHoliday meals are one of the hardest times to continue our healthy eating. However, you don't have to sacrifice taste to enjoy a wonderful meal at Easter. These recipes are healthy and delicious. My tip for this month is simple; enjoy your holiday and your family while showing them that eating healthy is good for the entire family! Rosemary Roast Pork Tenderloin Ingredients: 3-4 pounds pork tenderloin 3 cloves garlic -- slivered nonstick cooking spray 2 teaspoons dried rosemary, crushed salt and pepper -- to taste Cut small slits in the pork and insert garlic slivers. Place pork in roasting pan and spray lightly with cooking spray. Rub surface of pork with rosemary. Sprinkle lightly with salt and pepper. Roast pork at 424 until meat thermometer inserted in center registers 160* to 170 degrees (well done), 1 to 1 1/2 hours. Per serving = 138 calories, 3 gm fat, 73 mg cholesterol, 57 mg sodium Orange-Glazed Carrots and Asparagus Ingredients: 1 pound fresh asparagus, trimmed and cut into 2" pieces, 1 cup baby carrots, 3/4 cup frozen orange juice concentrate, thawed 1 tablespoon cornstarch 1 tablespoon honey 1 garlic clove crushed 1/2 teaspoon dried dillweed In a covered medium saucepan cook asparagus and carrots in a small amount of boiling water for 5 to 7 minutes or until crisp-tender. Drain; return to saucepan. Keep warm. In a small saucepan stir together 1/4 cup water, 1/2 cup of the thawed concentrate, cornstarch, honey, garlic, and dillweed. Cook and stir over medium heat until thickened and bubbly. Cook and stir 2 minutes more. Stir into vegetables. Stir in remaining orange juice concentrate. Makes 4 side-dish servings. This dish only has one gram of fat. Savory Potatoes Ingredients: 1 med. onion, chopped (1/2 c.) 1 sm. garlic clove, crushed 2 tbs. olive oil 3/4 c. chopped parsley freshly ground black pepper 1 c. chicken broth 6 med. potatoes Sauté onion and garlic in olive oil until soft. Stir in parsley, pepper and broth. Remove from heat. Pare and thinly slice the potatoes. Layer the slices in broth in the skillet. Bring to a boil. Reduce heat, cover and simmer until potatoes are tender, about 20 min. With a slotted spoon, lift potatoes into a heated serving dish and pour cooking liquid over them. 8 servings. Maple Cornbread Ingredients: 1 1/4 cups all-purpose flour 1/4 cup cornmeal 1 1/2 teaspoons baking powder 1/2 teaspoon salt 2 egg whites 3/4 cup low-fat milk 1/2 cup maple syrup 1 tablespoon oil In a bowl, combine flour, cornmeal, baking powder and salt. In another bowl, beat egg white; add milk, syrup and oil. Stir into dry ingredients just until moistened. Pour into a 9" baking pan which was coated with cooking spray. Bake at 400 for 20 to 22 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack for 10 minutes; cut into squares. Serve warm. Per serving = 149 calories, 2 gm fat, 0 mg cholesterol, 203 mg sodium  Recommended ReadingEat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating by Walter C. Willett, P. J. Skerrett "...Willett's own simple pyramid has several benefits over the traditional format. His information is up-to-date, and you won't find recommendations that come from special-interest groups. His ideas are nothing radical--if we eat more vegetables and complex carbohydrates (no, potatoes are not complex), emphasize healthy fats, and enjoy small amounts of a tremendous variety of food, we will be healthier. You'll find some surprises as well, such as doubts about the overall benefits of soy (unless you're willing to eat a pound and a half of tofu a day), and that nuts, with their "good" fat content, are a terrific snack. Relying on research rather than anecdotes, this is a solidly written nutritional guide that will show you the real story behind how food is digested, from the glycemic index for carbs to the wisdom of adding a multivitamin to your diet. Willett combines research with matter-of-fact language and a no-nonsense tone that turns academic studies into easily understandable suggestions for living. (courtesy: Amazon.com) |
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About the Author: Brenda Hyde is the owner/editor of OldFashionedLiving.com. |
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