Week
of November 27, 2005
Food
- Food - Food - It's Everywhere!
This is the hardest time of the year for most
of us that do not have any willpower.
It seems like from Thanksgiving to New Years,
everywhere we go there is food, food and more
food.
So
what does a caring and health minded hostess serve
for holiday gatherings? For elegant and healthy
canapés try stuffed vegetables as an alternative
to other calorie laden appetizers. Make up low
fat chicken, tuna, shrimp, crab or surimi salads
or goat cheese and yogurt or feta and low fat
cream cheese or low fat sour cream stuffing and
let your imagination go. Garnish with chives and
pimentos or get truly lavish with caviar.
Great veggies for stuffing are Belgium endive,
celery, cucumbers, small plum or cherry tomatoes,
small pimento peppers, cherry peppers, pepperoncini
peppers, Anaheim peppers and miniature colored
bell peppers. If your guests like spicy or hot
things, you may also stuff jalapeno peppers.
The best part is, most of these appetizers can
be made ahead of time and refrigerated until ready
to serve. Then you can enjoy your guests.
Shrimp Stuffed Cherry Tomatoes
Serves 16 Appetizers
2 pints cherry tomatoes
1/2 pound cooked shrimp, peeled and deveined
1 - 8 ounce package light cream cheese, softened
1/4 cup light mayonnaise
1/4 cup shredded Parmesan cheese
2 teaspoons prepared horseradish
1 teaspoon lemon juice
Salt and pepper to taste
1/4 cup chopped fresh parsley
Cut the top off each cherry tomato, and with a
small spoon scoop out the pulp. Place the tomatoes
upside down on paper towels to drain excess juices.
In a food processor, mix the shrimp, cream cheese,
mayonnaise, Parmesan cheese, horseradish, and
lemon juice. Season to taste with salt and pepper.
Blend until smooth.
With a pastry bag, pipe the shrimp mixture into
the cherry tomatoes or carefully spoon filling
into. Garnish with parsley, and refrigerate until
serving. To serve, line tray with parsley and
nest the tomatoes among the foliage.
Per
Serving: 69 Calories; 4g Fat (49.3% calories from
fat); 2g Saturated Fat; 5g Protein; 4g Carbohydrate;
trace Dietary Fiber; 38mg Cholesterol; 156mg Sodium.
Exchanges: 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit;
1/2 Fat; 0 Other Carbohydrates.
Week
of November 20, 2005
GO
NUTS!
Nuts
have traditionally received a bad rap for their
high-fat, and therefore high-calorie, content,
especially from people watching their weight.
But recent research reveals many reasons to include
nuts in your diet—one of which is the very fat
that made you avoid them!
It
does not take many nuts to add crunch and that
special nutty flavor to your favorite breads,
salads or desserts.
Nuts
contain mostly “good,” unsaturated fat—the type
that is believed to help improve heart health.
Most Americans consume too much “bad,” saturated
fat, which is found mostly in meats and high-fat
dairy products. Research has shown that reducing
saturated fat and increasing unsaturated fat
can lower “bad” LDL cholesterol levels. One
study published in November 2002 in the Lancet
indicated that a diet including unsaturated
fats from almonds and walnuts (in addition to
whole grains, fruits, and vegetables), may lower
cholesterol levels to a greater degree than
the traditional, cholesterol-lowering, National
Cholesterol Education Program (NCEP) step I
diet.
There
are two types of unsaturated fat: monounsaturated
and polyunsaturated. Nuts contain both types
of unsaturated fat and only small amounts of
saturated fat, in varying amounts depending
on the type of nut. Some research suggests that
one type of polyunsaturated fat, called omega-3
fatty acids, may play a role in the prevention
of chronic diseases like cancer, heart disease,
and arthritis. Most Americans need to increase
their intakes of these healthful fatty acids.
Walnuts and almonds contain omega-3 fatty
acids. These are a favorite for the health conscious.
|
Calories |
Total
Fat
Grams(g) |
Saturated
Fat
Grams (g) |
Unsaturated
Fat
Grams(g) |
Almonds |
160 |
14 |
1 |
13 |
Brazils |
190 |
19 |
5 |
14 |
Cashews |
160 |
13 |
3 |
10 |
Hazelnuts |
180 |
17 |
1.5 |
15.5 |
Macadamias |
200 |
21 |
3.5 |
17.5 |
Pecans |
190 |
20 |
2 |
18 |
Peanuts |
166 |
14.0 |
2 |
12 |
Pine
Nuts |
160 |
14 |
2 |
12 |
Pistachios |
160 |
13 |
2 |
11 |
Walnuts |
180 |
18 |
1.5 |
16.5 |
|
Week
of November 13, 2005
Turkey
Giblet Stock for Gravy
This will give you a wonderfully full flavor
low fat base for a great gravy.
Neck
and giblets (do not include liver) from turkey
2 teaspoons vegetable oil
1 rib of celery, chopped coursely
1 carrot, peeled and chopped coursely
1 onion, peeled and cut into chunks
10 cups water
1 bay leaf
1 teaspoon black peppercorns
1 teaspoon dried thyme, crumbled
1/4 teaspoon salt
Pat
neck and giblets dry. Heat oil in a 3-quart heavy
nonstick saucepan over moderately high heat just
until oil begins to smoke. Brown neck and giblets,
10 to 15 minutes. Add remaining ingredients and
simmer, uncovered, until neck and giblets are
extremely tender, about 3 hours. Pour stock through
cheesecloth or a fine mesh sieve into a bowl,
reserving gizzard and heart for gravy if desired
but discarding remaining solids.
If you have less than 4 cups, add water to make
4 cups. If you have more stock, boil, uncovered,
in clean pot until reduced to 4 cups.
Cool
completely, uncovered, then chill, covered, before
skimming fat (it will be easier to remove when
cool or cold).
COOKS
NOTE: This stock can be made up to 2 to 3 days
and stored chilled and covered in the refrigerator
until ready to use.
Per
Serving (1/4 cup serving including neckmeat and
giblets): 57 Calories; 2g Fat (37.0% calories
from fat); 1g Saturated Fat; 7g Protein; 2g Carbohydrate;
trace Dietary Fiber; 58mg Cholesterol; 69mg Sodium.
Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable;
0 Fat.
Per
Serving (1/4 cup serving including neckmeat but
no giblets): 37 Calories; 2g Fat (40.3% calories
from fat); trace Saturated Fat; 4g Protein; 1g
Carbohydrate; trace Dietary Fiber; 15mg Cholesterol;
55mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean
Meat; 0 Vegetable; 0 Fat.
Week
of November 06, 2005
Are
you tired of the same old canned stuff?
This Thanksgiving give your family a real treat
and make up some homemade cranberry sauce. The
great part is, you can make this up 2 days ahead
and it will be ready and waiting for your meal.
Spicy Cranberry Sauce
Makes 1 1/2 cups sauce
12
- ounce bag of cranberries
1/2 cup honey
5 to 6 tablespoons firmly packed brown sugar,
or to taste*
2 - 3 inch cinnamon sticks
6 whole cloves
1/4 teaspoon freshly grated nutmeg, or to taste
1/2 cup orange juice
1/4 cup water
Pick
over berries and remove any bad cranberries and
throw away. In a saucepan combine the cranberries,
the honey, the brown sugar, the cinnamon sticks,
the cloves (place in cheese cloth if desired),
the nutmeg, orange juice, and water and simmer
the mixture, covered, stirring occasionally, for
5 to 10 minutes, or until the cranberries have
burst and the mixture is thickened. Remove cloves
or cheesecloth with cloves from sauce.Transfer
the sauce to a bowl and let it cool. The sauce
may be made 2 days in advance and kept covered
and chilled. Serve the sauce at room temperature.
* If you like a tarter sauce, cut bacvk to 3 or
4 tablespoons of brown sugar.