NCH Health Matters November 2017

The latest news on the health and wellness issues that matter most • November 2016 Health Matters 7 S eason 'TIS THE M ake healthier choices this holiday season. From baking to seasoning, this new resource can show you an easier way to make your meals healthier. Choose recipes that include unsweetened applesauce or mashed ripe bananas instead of butter. Boost the flavor of foods with spices and herbs such as cinnamon, cumin, or thyme and cut back on the sugar and salt. Brighten up your meals with fruits and vegetables and go easy on the sauces, gravies, and cream.

Holiday makeover Simple swaps or ingredient substitutions are a great way to revamp classic favorites - making them healthier bake healthier use recipes with pureed fruits instead of butter or oil spice it up use spices and herbs instead of sugar and salt swap the grains choose whole wheat flour instead of white flour skim the fat try skim evaporated milk instead of heavy cream

• CLEAN • WASH your hands for 20 seconds with soap and warm water. WASH Utensils, Plates, Countertops and Cutting Boards Bacteria, which can be present inside and outside a turkey, can't be washed off the bird! Cooking is the only way to destroy this potentially dangerous bacteria. DON'T WASH YOUR TURKEY!

 SEPARATE  Separate raw turkey from fresh food, and use separate cutting boards, plates and utensils.

❄ CHILL ❄ Take your time around the dinner table, but refrigerate leftovers within 2 hours! • Safe in fridge 3-4 days • Safe frozen, but use within 2-6 months for best quality Leftover turkey should be cut into smaller pieces, and stored separately in smaller containers. Reheat thoroughly to a temperature of 165° F. Pack leftovers in a cooler if traveling.

 COOK  Your bird and stuffing is not safe until it reaches 165° F - you cannot tell by the color. Use three places to check the temperature:

Keep dishes that touch raw food separate.

• Thickest part of the breast • Innermost part of the wing • Innermost part of the thigh

Wash items that touch raw meat with soap and warm water. Holiday • • Let turkey stand 20 minutes after cooking before you carve to allow juices to settle. GREEK YOGURT FRUIT TART FLOURLESS PUMPKIN MUFFINS RECIPES

Serves: 8-10 Prep Time: 25 minutes Total Time: 25 minutes

Serves: 9-10 muffins Prep Time: 20 minutes Total Time: 20 minutes

INGREDIENTS: 15 Medjool dates, soaked in warm water for 10 minutes 1½ cups raw unsalted cashews

INGREDIENTS: 1/2 cup pumpkin puree

1/4 tsp salt 1/4 cup almond butter 1¾ tsp cinnamon 1/2 tsp pumpkin pie spice or additional cinnamon 3/4 tsp baking powder 1/8 tsp baking soda

1½ cups white beans (15-oz can) 1/4 cup pure maple syrup or honey 2 tsp pure vanilla extract 2½ tbsp sugar OR pinch stevia 1/2 cup quick oats DIRECTIONS:

1 cup vanilla Greek Yogurt assorted sliced fresh fruit

DIRECTIONS: 1. Spray the bottom of a 9-inch tart or cake pan or a pie dish with nonstick spray and line the pan with parchment paper on top. Set aside. 2. Make sure dates are soft by soaking in warm water for 10 minutes. Make sure you drain them and chop in half before using. 3. Pulse the dates and cashews together until thick “dough” is formed and the cashews are all broken up. The dough will be moist from the oil in the nuts. Press evenly into prepared tart pan and partly up the sides. 4. Spread the yogurt on top of the crust. Decorate with fresh fruit. Slice, serve, enjoy.

Preheat oven to 350, and grease a muffin tin or line with cupcake liners. Drain the beans, rinse very well, and pat dry. This is important, as it gets rid of any bean taste. Combine all ingredients in a high speed blender or food processor until completely smooth. (If you’re using a blender without a tamper, stop occasionally to stir ingredients with a spoon so they blend evenly.) Spoon the batter into the liners, smooth the tops, and bake 20 minutes. They will look underdone – let sit 20 minutes and they will firm up. They also firm up even more overnight.

Sources:, Recipes:

Call the NCH von Arx Diabetes and Nutrition Health Center at (239) 624-3450 for more information on nutrition education and weight management.

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