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Eat Well, Be Well ~ Notes from the Nutrition Coordinator
The holiday season is coming quick. So much time is spent between Thanksgiving, Christmas and New Years planning ahead for the benefits of others. The Lowcountry Food Bank wants you take care of yourself and use the following four tips and healthy recipes so you can enjoy a guilt free holiday meal.
- #1: Forget about starving yourself the day of the party so you can fill up on food that evening. When you don’t eat regular meals, your body goes into starving mode and your metabolism slows down. Also, you’ll be less likely to overeat at the party.
- #2: Offer raw and steamed vegetables next to those family favorites like stuffing or mashed potatoes at your table.
- #3: Set out bite-sized, healthy snacks such as popcorn, raisins or almonds in muffin cups.
- #4: Make group exercise a new holiday tradition. Taking walks as a group or playing outdoor activity can help burn those extra calories.
Be the hero of the family and choose a healthy holiday menu.
Baked Turkey
- ½ cup vegetable oil
- 2 T poultry seasoning
- 2 T garlic powder
- 2 T onion powder
- 1 T Mrs. Dash
- 1 medium onion, chopped
- 1 stalk celery, separated and washed
- 1 turkey, thawed, washed and patted dry
Mix oil, seasonings and onion in a medium sized bowl. Cover bottom of roasting pan with a layer of celery hearts. Loosen skin and rub with oil mixture over and under skin. Bake back side up (keeps breast moist) at 350 for 2—3 hours or until done.
Quick Mashed Potatoes with Vegies
- 2-3 cups water or broth
- 2 T minced garlic
- 2 large bags of frozen cauliflower
- 6 new red potatoes with skin, sliced into quarters.
- 2-3 cups instant mashed potato flakes
- 1/2 stick unsalted butter
- salt and pepper to taste
Place pieces of cauliflower and red potatoes in steamer full of water. Cover and cook until veggies are very soft, about 20 minutes. Mash red potatoes and cauliflower in a large bowl with cooking liquid. Stir in mashed potato flakes until smooth – adding more water if needed. Stir in butter, salt and pepper. Serve immediately.
Macaroni & Cheese with Broccoli
- 1 package macaroni (Barilla Plus is a healthy choice)
- 2 T vegetable oil
- 2 T butter
- 2 T poultry seasoning
- 2 T garlic powder
- 2 T onion powder
- 2 cups frozen broccoli cuts, steamed
- 2 cups shredded cheese, any variety
Cook pasta according to package directions. Drain. Coat baking pan with cooking spray and pour in cooked pasta. Stir in vegetable oil, butter and seasonings. Stir in broccoli and shredded cheese until combined. Bake at 350 for 30 minutes or until the cheese is melted.
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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