Nip

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Nip Tuck Holiday FavoritesStacy Beeson,
RD, LDSt Lukes Health Solutions Dietitian
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Holiday Quiz

• 1) Match the following holiday treats with their
  health benefits
• a) Cranberries, currants and figs
• b) Chestnuts
• c) Pumpkin
• -The only nuts that contain vitamin C
• -A good source of beta-carotene
• -Excellent source of vitamins C, B6 and
  fiber
• Cranberries vit C, B6, fiber, chestnuts vit C,
  pumpkin beta-carotene
• 2) Match the calories to the drinks
• a) 8 oz eggnog 660 calories, 23 g fat,
  14 g saturated fat
• b) Chick-Filet Peppermint Shake 14 oz
  (small) 350 calories, 19 g fat, 11 g saturated
  fat
• c) Starbuck Caramel Brulee Latte using 2
  milk with whip tall 340 calories, 11 g fat, 6 g
  saturated fat
• Eggnog 8 oz 350 calories, 19 g fat, 11 g
  saturated fat , shake 14 oz 660 calories, 23 g
  fat, 14 g saturated fat, Caramel Brulee Latte 12
  oz 340
• calories, 11 g fat, 6 g saturated fat
• 3) If youre at the mall and hunger hits, what is
  the best of the worst choice?
• a) Cinnamon bun
• b) Pretzel with cheese sauce
• The pretzel wins by a landslide at 490 calories
  (skip the dip and its 340). Sure, its all white
  starch and fat and provides zero nutrition, but
  the

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Why difference does butter make in cookies?

• Cookies made with butter spread during baking,
  which means they're thinner. Butter makes things
  tender and carries flavors. Less butter means
  less spread and a little more fudgy rather than
  crispy. Small amounts of yogurt, applesauce, or
  egg whites can help give lower-fat cookies the
  texture of high-fat ones.

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What does sugar do in baked goods?

• Acts as a tenderizer preventing gluten formation
  which would make the baked good tough,
  caramelizes which enriches flavors

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Recipe Substitutions
1 cup butter in baking -try ½ cup applesauce, pumpkin, banana, tofu, yogurt, pureed beans, buttermilk. -try reduced fat cream cheese -oil, unlike butter, oil does not contain air, so use use ¼ less when replacing oil for butter -Keep at least 25 to 50 percent of the fat such as butter or for flavor, volume and texture
Sugar Reduce by ¼ -1/3, use vanilla, peppermint, almond extracts, sweet spices cinnamon, nutmeg or cardamom, fruit juice, cup for cup Splenda or ½ cup Splenda Blend for 1 cup sugar or Truvia
1 cup heavy cream -1 cup nonfat buttermilk -lowfat cottage cheese pureed -1 tablespoon flour whisked into 1 cup nonfat milk or -evaporated skim milk -soymilk
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Recipe Substitutions
Evaporated milk Evaporated skim milk
2 eggs 1 egg 1 egg white or ½ cup egg substitute
Oil for sautéing Low-fat, reduced-sodium stock, fruit juice or wine and sauté until liquid evaporates
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Nip

• Ground flaxseed can be a fat substitute by using
  3T for each 1T of fat.
• For example, if recipe calls for 1 cup of butter,
  substitute ½ cup with ground flaxseeds. ½ cup is
  8 T fat which is 24T or 1 ½ cups ground flaxseed.
  Product will brown more quickly. Good Luck!

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No Bake Chocolate Cheesecake

• Crust
• 5 oz almonds or pecans
• ¼ c butter
• ¼ c powdered sugar
• ¾ c vanilla wafer
• Cheesecake mixture
• ¼ c powdered sugar
• 1, 8 oz cream cheese 1, 3-oz cream cheese,
  softened
• 1/3 c sugar
• ¼ c butter
• 1 ½ t vanilla
• 1 c heavy or whipping cream
• Nutrition per serving 612 calories, 40 g carbs,
  50 g fat, 25 g saturated fat, 8 g protein

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Crust options

• 9 low-fat graham crackers, (4 1/2 ounces)
• 1/2 cup old-fashioned rolled oats, (not
  quick-cooking or steel-cut)
• 2 tablespoons sugar
• 3 tablespoons all-purpose flour
• 2 tablespoons unsalted butter

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Chocolate Flavoring

• For the chocolate portion, make a paste of cocoa,
  vanilla extract, and sugar, and then add the
  plain cheesecake batter to it until it reaches
  the same consistency as the reserved batter.

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Chocolate Cheesecake Option 1

• Serves 16
• Crust
• 1 cup chocolate wafer crumbs, (about 20 wafers)
• 1 tablespoon brown sugar
• 1 tablespoon canola oil
• 1 teaspoon instant coffee granules, dissolved in
  2 teaspoons hot water
• Filling
• 24 ounces 1 cottage cheese, (3 cups)
• 12 ounces reduced-fat cream cheese, (1 1/2 cups),
  cut into pieces
• 1 cup packed brown sugar
• 1/2 cup granulated sugar
• 3/4 cup unsweetened cocoa powder
• 1/4 cup cornstarch
• 1 large egg
• 2 large egg whites
• 2 tablespoons instant coffee granules, dissolved
  in 2 tablespoons hot water
• 2 teaspoons vanilla extract
• 1/4 teaspoon salt
• 2 ounces bittersweet (not unsweetened) chocolate,
  melted

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Cheesecake Option 2

• Serves 16
• Crust
• 1 cup gingersnap cookie crumbs, (about 20
  cookies)
• 1 tablespoon canola oil
• Filling
• 20 ounces low-fat cottage cheese, (2 1/2 cups)
• 12 ounces reduced-fat cream cheese, (1 1/2 cups),
  softened
• 1 cup sugar
• 4 tablespoons cornstarch, divided
• 1 large egg
• 2 large egg whites, or 4 teaspoons dried egg
  whites, reconstituted according to package
  directions
• 8 ounces reduced-fat sour cream, (1 cup)
• 1 1/2 teaspoons vanilla extract
• 1/4 teaspoon salt
• 1 teaspoon lemon juice
• 3/4 cup unseasoned pumpkin puree
• 3 tablespoons dark brown sugar
• 2 tablespoons unsulfured molasses
• 1 teaspoon ground cinnamon, 1 teaspoon ground
  ginger , 1/2 teaspoon freshly grated nutmeg , 1/8
  teaspoon

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Cheesecake Option 3

• Crust
• 2 c grape nuts cereal, 1/3 cup apple juice
  concentrate
• Place cereal or granola in a food processor
  with a metal blade. Process until coarsely
  ground. Place ground cereal in a bowl add apple
  juice concentrate and mix well. Press into a
  9-inch pie plate.
• Filling
• Sliced 2 lbTofu, firm
• ¾ c honey
• 1/4 tsp Cinnamon
• 1 tsp vanilla
• In a large bowl, mash together tofu and
  honey. Add vanilla and cinnamon, if desired. With
  electric mixer, beat mixture until fluffy. Spoon
  into crust and smooth out the top. Cover loosely
  with plastic wrap and refrigerate until serving
  time. Topping Just before serving, arrange fruit
  over the top of the cheesecake. (Pictured with
  rasberries arranged on top.)
• Serves 8 to 10 Per serving 306 cal, 4 g
  fat, 12 g protein, 62 g carbs, 0 chol 322mg sod.
  From May 1990 Vegetarian Times page 38 Article by
  Mary McDougall
• http//www.bigoven.com/recipe/115916/no-coo
  k-tofu-cheesecake

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Cheesecake Option 4

• Serves 16
• Crust
• 15 plain Melba toasts, (about 4 ounces not Melba
  snacks)
• 1/3 cup walnut halves
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons sugar
• Cheesecake
• 14 ounces reduced-fat (Neufchâtel) cream cheese
• 1 cup sugar
• 2 1/2 cups low-fat or nonfat plain Greek yogurt,
  (see Ingredient Note)
• 7 large egg whites
• 1 teaspoon cinnamon
• Nutrition Per serving 263 calories 10 g fat ( 5
  g sat fat) 35 g carbs 9 g protein 1 g
• Fiber Recipe belows include elaborate topping
• http//www.eatingwell.com/recipes/greek_yogurt_che
  esecake_with_ouzo_poached_figs.html

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Sample Sweet Treats

• Mock Apple Pie, 150-200 calories
• Lowfat vanilla yogurt, unsweetened applesauce,
• crushed graham crackers
• 150-200 calories
• Peach Crunch, 165 calories
• 1 sliced peach with 2 tbsp Kashi cereal,
• 2 tbsp whipped topping, 1 T dark
• chocolate chips
• Trail Mix, 165 calories
• 2 tbsp raw, unsalted almonds (previously
  toasted), 1 tbsp raisins
• or dried cranberries, 1 tbsp mini chocolate chips

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• Dark Decadence, 125 calories
• 3 Dove brand chocolate miniatures
• kept in the freezer
• Cookie Monster, 160 calories
• Two small cookies
• Sandwich It In, 150 calories
• Skinny Cow ice cream sandwich
• I Scream for Ice Cream, 150 calories
• ½ cup low-fat, slow-churned ice cream

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Holiday Meal Calories
Holiday Meal Total Modified Holiday Meal Total
3880 calories 1375 calories
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Lighter Cooking, Still Tasty

• Herbs - oregano, basil, cilantro, thyme, parsley,
  sage, or rosemary
• Spices - cinnamon, nutmeg, pepper, red pepper or
  paprika
• Refrigerated salad dressing or homemade using 2T
  olive oil 1 T vinegar 1 t honey or dijon
  mustard
• Mustard
• Greek yogurt
• Salsa
• Lemon or lime juice
• Vinegar
• Horseradish
• Fresh ginger
• Red pepper flakes
• Sprinkle of parmesan cheese (stronger flavor than
  most cheeses)
• Sauté in 1-2 t olive oil, broth or wine

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AppeTeasers

• Brushetta Tomatoes, garlic and basil atop bread.
  Get whole wheat or multigrain baguettes from the
  bakery. 45 calories 2 g fat per piece
• Smoked salmon mousse In a food processor, mix 6
  ounces smoked salmon with light cream cheese,
  some dill, lemon zest and juice, and a handful of
  capers. Mix until creamy, then spread on sliced
  baguettes and top with a thin slice of English
  cucumber. 75 calories 3 g fat
• Salsa Jarred or homemade, spicy or mild, this is
  a no-fail appetizer. Serve it with baked or
  whole-grain chips, vegetables or pita chips.
  50-75 calories a cup
• Shrimp cocktail Shrimp is lean, and each one has
  1 gram of filling protein. Protein takes longer
  to digest and keeps you fuller, longer. 10
  calories, no fat per shrimp with a teaspoon of
  cocktail sauce.

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• Popcorn Popcorn is a whole grain, and 1 cup of
  air-popped popcorn has just 30 calories. Spritz
  with nonstick spray, then sprinkle on oregano,
  black pepper and parmesan cheese.Fruit and
  cheese Skip the crackers and serve cheese with
  fruit instead. Cheese is full of calcium and
  protein, and the fruit helps bring out its
  flavor. 115 calories, 7 g fat in one ounce of
  cheddar cheese. Swap low-fat for full-fat cheese.
  Deviled eggs Halve the mayo in the recipe to
  save calories. These are another filling, healthy
  treat. Instead of your typical filling, try
  hummus, salsa, or even that smoked salmon mousse.
  65 calories, 3 g fat per half of an egg.

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Questions

• Happy Holidays!