Holiday Eating: A Balancing Act

Most years we all have that thought of, gosh I’m doing so well right now but how can I survive the holidays?  We should be thinking how and I going to incorporate a few holiday delights. 

Let’s tackle the biggest troubler first…. Grandma’s Christmas cookies.  Allow yourself two cookies, that way you don’t feel like “you’re on a diet have to pick only one cookie out of the 10 flavored variety pack.

When attending an appetizers and hors d’oeuvres party, bring a veggie tray so you can fill up on veggies and dip versus chips and dip or meat and cheese platters.  Of course you can still have those other items, but shoot for filling up plate number one with veggies, wait awhile, then if you’re still hungry go for plate number two with a few higher calorie snacks. Obviously, moderation is the key here but you also want to enjoy your holiday and not feel bad about what you’re eating. 

Before the main meal comes around at family gatherings, it is highly suggested that you fill up on a small salad first.  As most of you know, we try to sneak in a few extra vegetables here and there at Hilton Head Health.  This is a good routine as you will start putting less on your plate once you get to the entrée.  If you’re in charge of Christmas dinner, try offering leaner meats, healthier sides and more fresh vegetables.  Peas and corn do not count here; bring on the grilled asparagus or roasted brussels sprouts.  I understand it’s the holidays and it may be one time a year we get to celebrate a few family traditions so if that’s the case, stick to your tradition and just use the side salad as a filler-upper!

Most of all, try to enjoy your holiday celebrations by still enjoy the things you love—just include moderation into that equation along with some healthier starters before each meal.  Exercise is always encouraged but my department is all about the food!  So if you’re still trying to decide what to bring to a holiday party, start thinking about surrounding yourself with safe foods that you really like and will give you a healthy option to eat when attending a party outside your own home!

Cheers! Chef Jen

Healthy Holiday Gift Ideas for Cooks

For all of you gift giving cooks out there wondering what to give your loved one that reflects what you love this Christmas, here are a few gift ideas that are perfect for the holidays. Need ideas that are more exciting than the typical large array of cookie platters? Well, try and spread the holiday cheer with a healthy twist.

• Jar up some of that famous chili! Perhaps you jar up the beans that you use (raw) and attach the spice blend you add plus a little recipe card for the novice cooks.

• How about a whole grain muffin mix, with a portion control scoop and muffin wrappers. Try the popular H3 Banana Flax Muffin or our Banana Blueberry Muffin recipe.

• What brings the family together like pizza night? Give whole wheat pizza dough ingredients and spend the holidays making homemade dough while everyone chooses and cuts their favorite veggies for their own individual pizza.

• Don’t overlook classic everyday dishes. Create a simple rice blend with brown rice, wild rice, whole wheat couscous and add a little red rice with a seasoning for a kick.

Step-by-Step Holiday Recipe

A staple at your Thanksgiving dinner, sweet potatoes are a tasty and nutritious vegetable to enjoy throughout the entire season!  These potatoes are loaded with vitamins, nutrients, dietary fiber and antioxidants.  Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots.  Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days.

You can enjoy sweet potatoes at every meal – from breakfast to dessert!  You can find many recipes on our H3 Recipe page, but today Chef Jen takes you through step-by-step picture instructions to create this quick and easy side-dish – Rosemary Roasted Sweet Potatoes. 

What you’ll need:            

• 2 each  Sweet potatoes, large, chopped into large cubes


• 1 T.  Rosemary, fresh, chopped


• 1 T.  Thyme, fresh, chopped


• 2 tsp.  Olive oil


• ½ tsp.  Salt


• ¼ tsp.  Pepper

Preheat your oven to 400 degrees F.  Peel sweet potatoes.



And cut into large cubes.  (Watch out for fingers!)



Chop fresh herbs and set aside.





In medium size mixing bowl, add oil, herbs, salt and pepper.



Then toss chopped sweet potatoes until they are evenly coated with oil and spices.



Place potatoes on baking sheet.



Roast in oven for about 20 minutes. 



Be sure to check on them every 10 minutes to flip them over/around.  This will aide in even browning. 

Once ready, plate and serve.  You will be able to smell the fresh herbs and sweetness of the potatoes wafting through your kitchen – filling the room with holiday spirit!



Chef’s Note:  You can make sweet potato fries instead, just cut your potatoes into thick long strips.  These go great with any protein of choice and give great variety to your fall menus!

Serves: 4

Serving size:  ½ cup

Calories:  100

Fat:  2

 

Check out this month's issue of Fitness magazine to see easy mix-and-match meals from H3's Executive Chef Jen Welper!  Also, see what Chef Jen has to say about organic foods in Sharlene K. Johnson's article, "Eat Better, Spend Less."

Click to view the recipes.