Keeping up a lighter eating regimen during the holidays can be difficult. Roasted turkey is low calorie enough, but add cream-based gravy, a rich vegetable side dish, and pie, and the fat and calorie counts for the meal soar.
Dieting at this time of year can test the will power of the most dedicated calorie-counter. As a diet aid, the American Heart Assn. offers a free "heart-healthy" brochure. It includes 13 recipes that reduce fat, cholesterol and sodium for healthier holiday dining.
The recipes in "Holidays a la Heart" are easy to prepare. They have been designed not only for dieters but also to adhere to the association's guidelines to improve overall health.
Those goals are to: Meet the daily requirements for protein, vitamins, minerals and other nutrients, achieve and maintain your desirable weight, reduce your total fat intake to about 30% of total calories, avoid eating too many foods containing saturated fat and cholesterol and substitute polyunsaturated fat for saturated fat.
The brochure features recipes for appetizers such as onion-dill dip; salads, such as curly tofu salad; side dishes, such as stuffed winter squash; entrees, including vegetable pie, and the following desserts and beverage. It may be obtained by sending a business-size self-addressed, stamped envelope to "Holiday Menu," American Heart Assn., 3550 Wilshire Blvd., Los Angeles 90010.
HOLIDAY MIXING BOWL
2 quarts apple cider
2 cups orange juice
1 cup lemon juice
2 1/2 cups pineapple juice
1 cinnamon stick
1 teaspoon whole cloves
Sugar or honey, optional
Combine cider, orange, lemon and pineapple juices, cinnamon, cloves and sugar to taste in saucepan. Simmer 30 minutes. Serve immediately or strain and serve. May be kept warm in crock pot set on low temperature. Store in refrigerator. Makes 20 servings.
1/4 cup margarine
1/4 cup honey
1 egg, beaten
1/2 cup canned pumpkin
1 cup whole wheat flour
1 1/2 teaspoons baking soda
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground mace
1/2 teaspoon salt
1/2 cup walnuts, chopped
Cream margarine and honey. Add egg and pumpkin. Mix flour, soda, cinnamon, mace and salt. Stir in nuts. Spray baking sheets with non-stick cooking spray and drop dough by teaspoons onto baking sheet. Bake 350 degrees 15 minutes. Makes 12 (2 cookies each) servings.
1 cup graham cracker crumbs
2 tablespoons margarine, melted
1 cup low-fat cottage cheese
1 cup part-skim ricotta cheese
2 egg whites
2 whole eggs
1/2 cup evaporated skim milk
1/3 cup sugar
1 tablespoon grated lemon zest
1/3 cup lemon juice
1/4 cup flour
1 1/2 cups frozen raspberries, thawed
Combine crumbs and margarine in small bowl. Press into bottom of greased 9-inch springform pan. Place pan in freezer while preparing filling.
Combine cheeses, eggs, milk, sugar, lemon zest and juice in blender or food processor container. Blend until smooth. Add flour and blend 10 seconds until thoroughly mixed. Remove crust from freezer and pour in filling. Bake at 300 degrees 1 hour or until filling is set. Cool on wire rack, then loosen edges with knife and remove sides of pan. Place on serving platter and garnish with raspberries. Makes 12 servings.
CRUNCHY APPLE COBBLER
1/2 cup oats
6 cups apples, peeled and thinly sliced
1/2 cup frozen apple juice concentrate, thawed
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
2 tablespoons raisins
1/2 cup crunchy whole wheat cereal nuggets
Spray 8-inch square baking pan with non-stick coating spray. Layer oats in bottom of pan and top with apple slices. Combine apple juice concentrate, cinnamon and cloves and pour over apples and oats. Sprinkle with raisins, cover with foil and bake at 350 degrees 1 hour. Remove foil and sprinkle crunchy cereal over top and bake 10 minutes longer. Makes 6 servings.