& Healthy Holiday Recipe Ideas Wellness Tips

Healthy Holiday
Recipe Ideas &
Wellness Tips
Healthy Home Series
You don’t have to cook fancy or complicated
just good food and fresh ingredients.
Make it
a healthy
Family, friends and food – they’re part
of what makes the holidays such a
special time of year. If you’re cooking
this holiday season, our Just4U®
Healthy Home for the Holidays
recipes can help.
These holiday classics are made
with wholesome ingredients and
simple cooking techniques. They’re
festive and delicious but lower in fat
and calories than traditional recipes.
If you want to start a new tradition for
your friends and family, just give one
of our Healthy Home recipes a try.
Roast Turkey with Cranberry Orange Glaze
A traditional holiday turkey glazed with a blend of maple, orange and
cranberry. (Serves 12)
Orange Marmalade
Frozen Cranberry Juice Concentrate, Thawed
Maple Syrup
Balsamic Vinegar*
Butterball Frozen Whole Turkey
¾ Cup
¾ Cup
3 Tablespoons
1½ Tablespoons
½ Teaspoon
1, 14 pound
1.Preheat oven to 325ºF. Combine marmalade, cranberry juice concentrate, maple syrup, vinegar
and salt in small heavy saucepan. Bring to boil on medium heat, stirring frequently. Reduce
heat to low and cook uncovered for 12-15 minutes, or until glaze is reduced to about 1 cup.
2.Remove neck and giblets from body and neck cavities of turkey. Drain juices from turkey and
pat dry turkey with paper towels. Turn wings back to hold neck skin against back of turkey.
3.Place turkey, breast side up, on a flat roasting rack in a shallow pan. Brush turkey lightly with
vegetable oil or cooking spray. Roast turkey for 2 hours. Cover drumsticks and breast loosely
with foil to prevent overcooking of breast.
4.Continue roasting turkey for another 45 minutes. Remove foil and brush generously
with glaze. Return foil loosely to turkey and cook for another 45 minutes or until meat
thermometer reaches 180 ºF when inserted into the deepest part of the thigh.
5.Brush with remaining glaze. Let turkey stand for 15 minutes before carving.
*Red or white wine vinegars can be used as a substitute
Nutrition Highlights (Per Serving)
Calories: 275
Fat: 10 g
Sodium: 325 mg
Apple Cranberry Pecan Stuffing
Tender stuffing with a mix of holiday fruit and nuts. (Serves 8)
Apple Juice
Butter or Margarine
Apple, Chopped
Stove Top Stuffing Mix for Chicken
Planters Pecan Pieces, Toasted
1½ Cups
2 Tablespoons
1 Small
½ Cup
1, 6 oz Package
¼ Cup
1.Bring juice and butter to boil in medium saucepan on high heat.
Stir in apples, cranberries and stuffing mix: cover.
2.Remove from heat and let stand for 5 minutes.
3.Stir in nuts.
Nutrition Highlights (Per Serving)
Calories: 190
Fat: 9 g
Sodium: 350 mg
Lighter Green Bean Casserole
A lower calorie holiday favorite baked to perfection. (Serves 6)
Campbell’s Cream of Mushroom Soup, Healthy Request, Condensed
Milk, 2% Fat
Onion Powder
Ground Black Pepper
Reduced-Sodium Soy Sauce
Cut Fresh Green Beans, cooked and drained
French’s French Fried Onions, Crushed
1, 10 ¾ oz Can
¼ Cup
1 Teaspoon
⁄8 Teaspoon
1 Teaspoon
1 Pound
2 Tablespoons
1.Stir the soup, milk, onion powder, black pepper, soy sauce and green
beans in a 1½-quart casserole.
2.Bake at 350ºF for 25 minutes or until the mixture is hot and bubbling.
Stir the bean mixture. Top with the onions.
3.Bake for 5 minutes or until the onions are golden brown.
Nutrition Highlights (Per Serving)
Calories: 65
Fat: 2 g
Sodium: 235 mg
Healthy for
the Holidays
The holidays are a time for family
favorites and recipes passed down
through the generations. But holiday
meals can weigh you down with
lots of fat and calories. To ‘lightenup’ your holiday recipes keep these
simple tips in mind.
Try replacing cream with regular or
low fat milk; use healthy oils like
olive or canola oil for simmering
and sautéing instead of butter; top
chicken or turkey with fruit chutneys
or glazes; and use leaner meats and
lots of vegetables.
If you love the flavor of cream,
butter or cheese and don’t want to
give it up, try going “half and half” –
replacing half of the ingredient with
a reduced fat alternative.
The holidays can be one of the
hardest times of the year to eat
healthy. If you’re trying to eat
lighter this holiday season, try
one of the following tips to see
what works for you.
Try to eat a healthy breakfast and
lunch before your big holiday meal,
you’ll be less hungry and less likely
to overeat. Try drinking water, or
seltzer with a splash of fruit juice
or a diet beverage in place of high
calorie holiday drinks. You can cut
hundreds of calories before you
even sit down for your holiday meal.
Also, if there are several desserts at
the table, try a ‘tasting plate’ with
a little of each instead of full size
portions. Little changes can really
add up to a healthier holiday.
Healthy for
the Holidays
Skinny Mashed Potatoes
Creamy mashed potatoes with less fat and lots of flavor. (Serves 6)
Swanson Natural Goodness Chicken Broth
Potatoes, Cut Into 1 Inch Pieces
Ground Black Pepper
3½ Cups
5 Large
1.Heat the broth and potatoes in a 4-quart saucepan over medium-high
heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes
or until the potatoes are tender. Drain the potatoes well in a colander,
reserving the broth.
2.Mash the potatoes with 1¼ cups broth and black pepper. Add additional
broth, if needed until the potatoes are the desired consistency.
Nutrition Highlights (Per Serving)
Calories: 178
Fat: 0 g
Sodium: 329 mg
Fruity Acorn Squash Bake
The flavors of fruit and nuts baked into a holiday favorite. (Serves 8)
Acorn Squash, Halved Lengthwise, Seeded
Butter or Margarine, Melted
Pineapple Chunks, Drained, Finely Chopped
Pear, Medium, Peeled, Cut into ½ Inch Pieces
Dried Cranberries
Planters Slivered Almonds, Toasted
Brown Sugar
2 Medium
2 Tablespoons
1, 8 oz Can
1 Medium
½ Cup
⁄3 Cup
1 Tablespoon
2 Tablespoons
1.Preheat oven to 375ºF. Cut a thin slice off the bottom of each squash half
to keep it from rolling; discard slices. Remove and discard seeds. Place
squash halves in foiled lined baking pan; brush insides lightly with butter or
2.Combine fruit and almonds in a medium bowl. Add honey and brown
sugar; mix lightly. Spoon evenly into hollowed out squash halves. Brush
filling with remaining butter or margarine.
3.Bake 1 hour until squash is tender. Cut each squash in half again to serve.
Nutrition Highlights (Per Serving)
Calories: 160
Fat: 5 g
Sodium: 25 mg
Fruit Crisp
Crispy baked fruit topped with the goodness of whole grain oats. (Serves 8)
Apples, Peaches or Pears, Peeled, Thinly Sliced Water
Firmly Packed Brown Sugar
All Purpose Flour
Ground Cinnamon
Quaker Oats (Quick or Old Fashioned)
Firmly Packed Brown Sugar
Margarine, Melted
Ground Cinnamon
Non-Fat Frozen Yogurt (Optional)
6 Cups
¼ Cup
¼ Cup
2 Tablespoons
½ Teaspoon
¾ Cup
3 Tablespoons
2 Tablespoons
¼ Teaspoon
1.Heat oven to 350ºF. Spray 8-inch square glass baking dish with cooking spray.
2.For filling, combine fruit and water in large bowl. Add sugar, flour and
cinnamon; stir until fruit is evenly coated. Spoon into baking dish.
3.For topping, combine oats, brown sugar, oil and cinnamon in a medium
bowl; mix well. Sprinkle evenly over fruit.
4.Bake 30 to 35 minutes or until fruit is tender. Serve with non-fat frozen
yogurt if desired.
Nutrition Highlights (Per Serving)
Calories: 170
Fat: 4 g
Sodium: 40 mg
Cooking Lighter is a great way to
make your home healthier for the
holidays. It's also a great time of year
to start other healthy traditions.
Try making your holiday more active
by bundling up and going out for a
walk while everyone’s together. It’s a
great way to spend time reconnecting
while getting some exercise.
Try getting a jump on your New Year’s
resolutions. Start thinking about
healthy changes you want to make
in your life. Tell your friends and family
your ideas and encourage them to join
in. You’ll be giving the most important
holiday gift of all.
Becoming a healthier you isn’t just about what you eat. It’s also about what
you do.
Regular activity is important for your overall health and fitness. It also helps
control body weight by balancing the calories you eat or drink with the
calories you use every day.
Experts recommend that you:
• Try to be physically active for at least 30 minutes most days of the week.
• If you are trying to control or reduce your weight, increase either the
amount of time that you are active or the intensity of your activity. About
60 minutes of exercise a day may be needed to prevent weight gain
depending on how many calories you consume.
• There is a right number of calories for you each day. This number depends
on your age, activity level, and whether you’re trying to maintain or lose
Since everyone’s health history and nutritional needs are so different,
please make sure that you talk with your doctor and a registered dietitian
to get advice about the diet and exercise plan that’s right for you!
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