Holiday Recipes That Are Nutritional Bargains

By Barbara Day, M.S., R.D., C.N.

Spicy Mixed Nuts

Nuts are high in antioxidants and omega-3 fatty acids. They are also high in fiber, contain protein and are low in cholesterol.

Nutritional Information : 239 calories, 5g protein, 18g carbohydrate, 18g fat, 8mg sodium, 3g fiber.

Serves : 8 (1/4 cup per serving). Preparation Time : 5 minutes. Cook Time : 10 minutes.

Ingredients

1 egg white
2 tablespoons cold water
2/3 cup walnut halves
2/3 cup pecan halves
2/3 cup whole almonds
1/2 cup sugar
1 1/2 teaspoons cinnamon
1/4 teaspoon ginger
1/4 teaspoon nutmeg

Instructions

Beat egg white and water until frothy. Stir nuts into the mixture to coat, then drain slightly in a colander, 3-4 minutes. Mix sugar and spices in a plastic bag. Add nuts and shake to coat. Spread wet nut mixture in a single layer on a microwave safe plate. Microwave on high for 1 1/2 minutes or until mixture is bubbly. Stir. Microwave another 1 1/2 minutes. Remove. Stir to separate. Cool. Store in a sealed container.

Shopping List

•  Egg
•  Walnut halves
•  Pecan halves
•  Whole almonds
•  Sugar
•  Cinnamon
•  Ginger
•  Nutmeg

Hot Spinach-Artichoke Dip*

This is my favorite party dip. It's a healthier choice because it's loaded with vitamin A, vitamin C, antioxidants, has fiber because of the spinach and it tastes good, too! I serve it with whole-wheat pita crisps (see recipe), Melba toast, reduced-fat crackers of any type, homemade tortilla chips or homemade bagel chips.

Nutritional Information : 75 calories, 7g protein, 5g carbohydrate, 3g fat, 211mg sodium, 2g fiber.

Serves: 20 (1/4 cup servings).

Ingredients

1 small onion, finely chopped
2 packages frozen chopped spinach (10 ounces each), thawed and squeezed dry
8 ounces fat-free cream cheese
1 cup reduced-fat sour cream (8 ounces)
3/4 cup freshly grated Parmesan cheese (3 ounces)
1 can water-packed artichoke hearts (14 ounces), drained and chopped
1/4 teaspoon salt
1/8 teaspoon crushed red-pepper flakes
1 cup shredded reduced-fat Monterey cheese (4 ounces)

Instructions

Lightly coat a large nonstick skillet with nonstick spray and warm over medium heat. Add the onion and cook, stirring, for 5 minutes, or until soft. Stir in the spinach and cook for 5 minutes or until heated through. Reduce the heat to low and stir in the cream cheese and sour cream just until blended and smooth. Stir in the Parmesan cheese and artichokes until blended. Remove from heat and stir in the salt, black pepper and red pepper flakes. Transfer to a 1 1/2-quart microwaveable bowl and top with Monterey Jack. Microwave on high power for 2 to 3 minutes or just until the cheese is melted. Serve warm.

*With permission from More Healthy Homestyle Cooking . Evelyn Tribole, M.S., R.D. $29.95. Rodale Publishers.

Shopping List

•  Onion
•  Spinach
•  Fat-free cream cheese
•  Reduced-fat sour cream
•  Parmesan cheese
•  Artichoke hearts
•  Crushed red-pepper flakes
•  Reduced-fat Monterey cheese
•  Whole-Wheat Pita Crisps

Nutritional Information : 80 calories per 8 crisps, 3g protein, 16g carbohydrate, 0g fat, 140mg sodium, 4g fiber.

Preparation Time : 5 minutes. Cook Time : 10 minutes

Ingredients

Whole-wheat pita pockets
Cooking spray
Garlic powder (optional)
Parmesan cheese (optional)

Instructions

Split each pita into two disks by cutting around the seam. Slice into 4 wedges, place on an ungreased cookie sheet, dust with cooking spray and (for variety) garlic powder or Parmesan cheese, and bake at 350 degrees for 10 minutes (or broil for 3 minutes) or until the edges are crispy.

From: Nutrition Action Newsletter, November, 2004, www.cspinet.org.

Shopping List

•  Whole-wheat pitas
•  Cooking spray
•  Garlic powder (optional)
•  Parmesan cheese (optional)

Slow Cooker Vegetable Soup

This recipe is a family favorite and is so easy to make. You can substitute your favorite frozen vegetables (just use the same package size) or even use leftover or canned vegetables if you want. After holiday shopping, a bowl of vegetable soup will fill you up and boost nutrients for the day.

Nutritional Information : 135 calories, 5g protein, 31g carbohydrate, <1g fat, 710mg sodium, 7g fiber, 51mg calcium.

Serves : 8. Preparation Time : 10 minutes. Cook Time : 5-6 hours.

Ingredients

1 16-ounce package frozen whole kernel corn, thawed
2 10-ounce packages mixed vegetables, thawed
1 medium onion, diced
1 clove garlic, minced (1/8 tsp of minced garlic)
2 cups of V-8 Juice (or three cans of 5.5 ounce low sodium V-8 Juice)
2 14-ounce cans Cajun- or Mexican-style stewed tomatoes
1 cup water
3 tablespoons beef broth concentrate
1 teaspoon hot sauce
1 teaspoon Worcestershire sauce

Instructions

Combine all ingredients in a 5-quart crockpot. Cook covered on high for 5-6 hours.

Shopping List

•  Corn
•  Mixed vegetables
•  Onion
•  Garlic
•  V-8 Juice
•  Cajun- or Mexican-style stewed tomatoes
•  Beef broth concentrate
•  Hot sauce
•  Worcestershire sauce

Pumpkin-Sweet Potato Pie

This recipe gives you a bang for your buck when it comes to several key nutrients by using both pumpkin and sweet potatoes. Both vegetables are high in Vitamin A and the recipe is a good source of calcium as well. Enjoy.

Nutritional Information : 476 calories, 12g protein, 74g carbohydrate, 15g fat, 320mg sodium, 3g fiber, 231mg calcium, and 17511 IU Vitamin A.

Serves : 8. Preparation Time : 10 minutes. Cook Time : 5 -6 hours.

Ingredients

1 refrigerated deep-dish piecrust shell
1 can (15 ounces) pumpkin puree
2 cups sweet potatoes, cooked and lightly mashed*
1 can (14 ounces) sweetened condensed low-fat or fat-free milk
4 tablespoons butter, cut into small pieces
3 large eggs
2 teaspoons pumpkin pie spice
1 1/2 teaspoon freshly grated lemon peel
*Or substitute canned sweet potatoes.

Instructions

Heat oven to 350 degrees. Allow pie shell to come to room temperature, then fit into 10-inch deep-dish plate. Blend the remaining ingredients in bowl or food processor until smooth, scraping down sides as needed. Pour mixture into pie shell and place on cookie sheet. Bake for about 55 minutes or until puffed, and knife inserted 1 inch from the center comes out clean. Serve warm or at room temperature. Serve with Cool Whip or whipped cream.

Shopping List

•  Piecrust shell
•  Pumpkin puree
•  Sweet potatoes
•  Sweetened condensed low-fat or fat-free milk
•  Butter
•  Eggs
•  Pumpkin pie spice
•  Lemon

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of KHF and a runner, cyclist and hiker.