Wednesday, December 6: 11 a.m. â 1 p.m. â Dietitian Table at Whitney Center. December. Superfood: Cranberries. Be su
The Scoop
December 2017
Soiree Swaps – By Carly Metcalf, Dietetic Intern It’s that time of the year again! Traveling, holiday parties, dinners, family time, and food; it’s all part of the season. For some this can be stressful. On average Americans gain 1-2 lbs during the holiday season, and although this might not sound like a lot, it tends to accumulate year after year. This holiday season we want to make it easier for you to make dishes lower in calories, sodium, fat, and sugar. This doesn’t mean skipping out on your favorite holiday dishes, or substituting flavor, but instead making “Soiree Swaps” that will leave you and your guests wanting more! For general cooking/baking try these Soiree Swaps: - Using two egg whites in place of one egg can reduce dietary cholesterol and produce the same tasty result. - Try low-sodium vegetable broth in your mashed potatoes to add flavor and cut back on added butter or margarine.
- Substitute applesauce for oil, margarine or butter in muffins and quick breads such as banana bread. Try substituting a small amount at first, as the more you substitute the more the texture of the finished product changes. - For dips, sauces and pie toppings, use fat-free yogurt, sour cream and whipped topping. - Sliced almonds make a delicious, crunchy topping in place of fried onion rings. - Choose reduced-fat or low-fat cheeses for salads and casseroles. We hope you can incorporate a couple of these ideas into your holiday gatherings this year, and remember… you don’t have to sacrifice taste to stick to your nutrition related goals. From everyone at UW-La Crosse dining we hope you have a happy and healthy holiday season.
December Dietitian Events: Wednesday, December 6: 11 a.m. – 1 p.m. – Dietitian Table at Whitney Center
December Superfood: Cranberries Be sure to try this Cran-Apple Slaw!
Superfood Recipes Turkey Cranberry Meatballs Ingredients: • 1 cups dried cranberries • 2 pounds ground turkey • 1 cup Panko breadcrumbs • 1 egg, beaten • ½ cup Parmesan Cheese, grated • 2 ½ Tbsp Thyme, chopped • 2 ½ Tbsp Parsley, chopped • 3 tsp Garlic, minced • 4 Tbsp Yellow onion, minced • ¼ tsp Salt • 1/8 tsp black pepper • Cranberry or Barbeque sauce, if desired.
Directions: 1. Chop cranberries roughly and set in a bowl. 2. Add the remaining ingredients and mix well. Roll into 2 oz balls, place on a sheet pan and bake at 350 degrees, until internal temperature of 165 is reached. 3. Serve with a cranberry or barbeque sauce, if desired.
Cranberry Sauce: Here’s an easy swap to make if you are trying to cut back on added sugar this holiday season. Try making a low sugar cranberry sauce! This is a simple Soiree Swap, leaving you never wanting to go back to the canned stuff again. Ingredients: 12 oz Cranberries 1 cup Powdered erythritol 3/4 cup Water 1 tsp Orange zest (optional; add more if you like more orange flavor) 1/2 tsp Vanilla extract Directions: Combine the cranberries, water, erythritol, and orange zest in a medium saucepan. Bring to a boil, then reduce heat to a gentle simmer. Simmer for 10-15 minutes, until the cranberries pop and a sauce forms. Remove from heat. Stir in the vanilla extract.
