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Eat Well, Be Well ~ Notes from the Nutrition Coordinator
No holiday feast is complete without the sweet comfort of dessert. When thinking about the sweeter side of the holiday meal, use these four tips to cut more calories and fat from your menu.
- #1: PORTION CONTROL IS THE KEY! One inch squares of brownies or cookie bars served in muffin cups will give your guests the flavor they are looking for without the excess calories.
- #2: Fiber power! 100% Whole wheat bread and brown rice make great substitutions in bread and rice pudding recipes. No one will know but you.
- #3: Bring on the fruit! Offer an assortment of fresh or dried fruit along with those pies and tarts. You’ll have fiber filled sweetness in every bite.
- #4: Ditch the frosting! Does sweetened trans fats make your mouth water? Probably not, but most packaged icings are just that. Sprinkle a spoonful of powdered sugar or make a glaze out of 2 Tbsp powdered sugar and 2 Tbsp fruit juice concentrate for a cake topper.
Sweet Potato Pie (Serves 8)
- 1 regular can of sweet potatoes (or two medium sweet potatoes baked and mashed)
- 1 can fat free sweetened condensed milk
- 2 eggs
- 1 t cinnamon
- 1 t vanilla
- 1/4 t nutmeg
- 1 unbaked pie crust
Rinse and mash sweet potatoes. Mix in sweetened condensed milk, eggs, spices, and vanilla. Pour into a pie shell and bake at 350 until set, about 35-40 minutes.
VARIATIONS
Pumpkin pie: Substitute 2 cans pumpkin (not pumpkin pie mix) for sweet potatoes.
Bread pudding: Add a can of fat free evaporated milk to mix. In a large bowl pour filling over cut up whole wheat bread. Place into a baking dish coated with cooking spray.
Sweet potato ‘pone’: Make filling and bake in dish coated with cooking spray. No crust needed.
Apple Crisp (Serves 12-14)
- 8 Granny Smith apples, peeled, cored and sliced
- 1 t cinnamon
- 1 1/2 cup brown sugar (divided)
- 1 1/2 sticks butter, softened
- 3 cups rolled oats
- 1 cup oat flour (blend oats into powder)
- 1 cup walnuts, optional
Place sliced apples in bowl with cinnamon and 1/2 cup brown sugar. Stir and set aside. In a large bowl combine butter, rolled oats, oat flour and walnuts until crumbly (add more oats if needed). Bake at 350 for 40 minutes.
What is a “Food of the Month”?
Our “Food of the Month” is a product available in our Lowcountry
Food Bank's warehouses. It is one that meets our criteria of a healthy
food.
What is a LCFB's “Healthy Food”?
Healthy foods are fruits, vegetables, fish, lean meat and
poultry, low-fat dairy products, whole grains and foods that do not
contain excessive amounts of fat or caloric sweeteners.
How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind:
those who are hungry and poor.
The recipes:
- Use ingredients common in Lowcountry kitchens.
- Are tasty and easy to prepare.
- Meet our criteria for a healthy food.
- Limit high priced herbs and spices which may included as optional
ingredients.
We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and
interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org.
Sources: www.mypyramid.gov, www.cahe.nmsu.edu, www.foodsthatkeep.com.
Check out www.allrecipes.com! This site allows you to find other healthy recipes for our food of the month and even customizes a recipe when you change the number of servings.
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