As the holiday season begins, we too can begin planning ways to reduce calories at the dessert table. Try these suggestions for a healthier holiday season:
— Use sugar substitute instead of sugar. It works great in pies, puddings and other holiday favorites.
— Use egg whites or nonfat egg substitute in place of whole eggs.
— Reduce the amount of chocolate chips and nuts by one-fourth.
— Use fat-free whipped cream in place of regular whipped cream.
— Substitute skim milk for whole milk. This also works great in using evaporated skim milk in place of evaporated milk.
— Cut everything into smaller pieces. Try cutting pies into 10 pieces instead of the traditional 8 slices. Cakes and brownies can be cut into bite-sized pieces.
— Make cookies smaller.
— Make fewer high-calorie items, such as cakes and pies. You will be less inclined to eat too many desserts if your choice is limited to a few special treats.
— If you just really like to bake, consider making inedible crafts as part of your holiday creations, instead of so many baked goods.
— Don’t forget the hot beverages. Use lower-calorie condiments such as fat free half and half, fat free whipped cream, orange zest, cinnamon sticks and non-nutritive sweeteners with your coffees and teas.
Try adding this recipe to your holiday menu:
Pocket Fruit Pies
4 (8-inch) flour tortillas
2 medium apples, pears or peaches
¼ teaspoon ground cinnamon
2 tablespoons brown sugar
1/8 teaspoon ground nutmeg
2 tablespoons milk
Sugar (optional)
Warm tortillas in microwave or oven to make them easier to handle. Peel and chop fruit into small pieces. Place ¼ of the fruit on half of each tortilla. In a small bowl, stir together brown sugar, cinnamon and nutmeg. Sprinkle on fruit. Roll up the tortillas, starting at the end with the fruit. Place on an ungreased baking sheet and the seam side down and make small slashes on top to allow steam to escape. Brush with milk and sprinkle with additional sugar, if desired. Bake at 350 degrees for 8 to 12 minutes or until lightly brown. Allow to cool before tasting. Nutrition facts per serving: 210 calories; 4 g total fat; 1 g saturated fat; 0 g trans fat; 0 mg cholesterol; 320 mg sodium; 40 g carbohydrate; 3 g fiber; 13 g sugar; 4 g protein.
For more information on healthy holiday eating contact the Clark County Extension Office at 744-4682 or visit the website at http://ces.ca.uky.edu/clark/
Jennifer Howard is the Clark County Extension Service agent for family and consumer sciences.
