Filed under: Recipe Rehab with Tanya Zuckerbrot , Diet & Weight Loss AP, Larry Crowe One of the key side items for Thanksgiving is the cranberry sauce, which adds color to your plate and flavor to your turkey. Ginny from Macedonia, Iowa, writes in with the request to rehab her family’s favorite recipe . She has been trying to cook from scratch and include more fruits and vegetables in her meals since her husband was diagnosed with pre-diabetes . Additionally, they are both trying to lose weight, so reducing the calories of their favorite dishes is important. Cranberries are an excellent source of vitamin C and phytonutrients , which have both antioxidant and anti-inflammatory benefits. However, they do have an extremely tart flavor that is difficult to get past when you’re trying to increase your consumption. Like many of the canned versions, Ginny’s recipe for cranberry sauce contains large amounts of sugar to balance out the tart flavor of the cranberries. I will replace most of the sugar in her recipe with fruit and fruit juices to add more vitamins and minerals and to reduce the calorie of the sauce. This recipe is simple and easy to prepare, so give it a try instead of purchasing a canned version or making a high-sugar batch of your own this year. Ingredients 2 (12-ounce) bags of fresh cranberries, washed and sorted 1 cup crushed pineapple 1 cup orange juice 1 cup pomegranate juice 1 teaspoon fresh ginger, minced 1/4 cup maple syrup 1 teaspoon ground cloves Instructions 1. Add the cranberries, pineapple, orange juice, pomegranate juice and ginger to a saucepan and cook over medium heat for about 5 to 7 minutes. 2. When the berries start to pop, stir consistently until the mixture thickens. 3. Remove from heat. Stir in maple syrup and cloves. Chill until ready to serve. Serves: 12 Nutrition Content (per serving) 74 calories , 0 g fat , 0 g saturated fat , 19 g carbohydrates , 13 g sugars , 3 g fiber , 0 g protein , 4 mg sodium Note: For a chunkier version, peel and chop three large oranges into bite-size pieces and add 1/2 cup of chopped walnuts to the cranberry mixture before chilling. Nutrition Content (for chunky version) 122 calories , 3 g fat , 0 g saturated fat , 24 g carbohydrates , 16 g sugars , 4 g fiber , 1 g protein , 4 mg sodium More Healthy Holiday Recipes from That’s Fit : Cream of Pumpkin Soup Simple Thanksgiving Swaps Pumpkin Pie Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom’s meatloaf to your kid’s favorite dessert — let me lighten it up. Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you’re eating healthy foods. Have a recipe in need of rehab? Send us your recipe! Permalink | Email this | Comments
Archive for November, 2010
Filed under: Recipe Rehab with Tanya Zuckerbrot , Nutrition & Supplements eorgie_grd, Flickr They look a bit like very large sandwich cookies filled with cream, but whoopie pies are actually made out of cake batter and filled with frosting or marshmallow fluff. Athena writes in from Boston, Mass., with the request to rehab these traditional New England specialties. She has never actually made them herself, but she admits that the ones sitting on the counter in the stores are difficult to resist even though she knows they are packed with sugar and contain nearly 20 grams of fat . Most of that fat comes from the filling made out of vegetable shortening. In order to create a healthier recipe, I will lighten up the filling by using non-fat Greek yogurt and Neufchatel cream cheese. I will also lighten the load of sugar by reducing the amount. As for the cake part of the sandwiches, I will replace the shortening here as well, but I will use mashed banana to add nutrition and fiber, and I will also reduce the amount of sugar. In order to boost the fiber content even further, I will replace half of the flour with whole wheat flour. One of the major reasons whoopie pies are so high in calories is the portion size . One sandwich is actually the equivalent of about 10 sandwich cookies — which is at least four portions. By making them in your own kitchen, you can control the portion size and reduce them to a more reasonable size. So, instead of making 6-inch cookies, I will make 3-inch cookies. This way you can eat the whole thing and you won’t have to share. Ingredients Cookie 3/4 cup sugar 2/3 cup mashed banana 2 eggs 1 cup skim milk 2 teaspoons vanilla 1 cup cocoa 1 cup all purpose flour 1 cup whole wheat flour 1 1/4 teaspoon baking soda 1/2 teaspoon cream of tartar 1/2 teaspoon salt Filling 1 cup powdered sugar 1/2 cup Neufchatel cream cheese 1/4 cup non-fat plain Greek yogurt Instructions 1. Preheat oven to 350
Filed under: Recipe Rehab with Tanya Zuckerbrot , Diet & Weight Loss Getty Images The bright orange pumpkin is one of those vegetables that is often overlooked for its nutritional quality and often used simply for decoration. The nutritional quality of pumpkins is outstanding with high levels of vitamins A and C and better yet, a great and tasty source of fiber. Pumpkin soup is one of my all time favorite fall recipes, but they can be loaded with calories from cream, maple syrup and other types of sugar. Pureed pumpkin is the base of this recipe, and you can use either fresh or canned. But I prefer fresh since they are so abundant this time of year. In my simple pumpkin soup recipe I use skim milk instead of cream and flavor it with freshly grated Parmesan cheese, parsley, thyme and ginger. For a complete meal toast some walnuts to sprinkle on the top and serve with crusty whole wheat bread. Ingredients 1 teaspoon olive oil 1 onion 1/4 teaspoon ground ginger 1 teaspoon thyme 4 cups pumpkin puree 1 cup water 2 cups skim milk 1/4 cup grated Parmesan cheese 1 tablespoon chopped fresh parsley Salt and pepper to taste Instructions 1. In a large saucepan, saut
Immune System – Lose The Fat Today! Jobelyn for a Healthy and Robust Immune System Our body’s immune system is what keeps disease and infection causing germs, microorganisms or any other biological invaders at bay. This defense system is made up of a network of cells, tissues, and organs that work in tandem to protect the body. The immune system has two components, specific and non-specific. These components either stop pathogens from invading the body, [ Read More ]
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