Our Girl Talk on Health for November 4th was called Using Power foods at your Holiday table presented by Rachel Chambers, RDN, LDN, Nutritionist at Venice Regional Medical Center. In her work Rachel guides and teaches patients to become independent in adopting personalized nutritional plans to reach their health related goals. In our talk she took these principals and applied them to our upcoming holidays.
Rachel suggested introducing healthy alternatives to some of our favorite holiday foods; such as couscous with cranberries, mint and pine nuts, wild rice salad with cranberries and peas, and autumn salad with cranberries and walnuts. She also gave us some suggestions for healthy snacks anytime like:
Hummus with whole grain crackers, soups with low sodium or home made broths blending potatoes or beans to add thickness, adding sunflower seeds or walnuts to salads in the place of croutons, refreshing cold soups like gazpacho or melon, apple slices with almond butter, cottage cheese with fruit, and pesto cottage cheese with celery among others. She also discussed healthy drink alternatives like infused waters with cucumber, watermelon, and basil, or lime, lemon or orange. Or trying LaCroix flavored seltzer waters like cran raspberry or coconut. She also suggested flavoring our foods with herbs, spices and lemon juice.
Lastly Rachel made recommendations for two books: Mindless Eating by Dr Brian Wansick, and Deceptively Delicious by Jessica Seinfeld, and a food/recipe website: www.allrecipes.com
which sends you daily recipes to your inbox.
This easy, colorful recipe is a favorite way to get lots of delicious flavor from the apples, cranberries and walnuts, plus enjoy their many nutrients, fiber and cancer-fighting phytochemicals.
Canola oil spray
7 medium Granny Smith apples, peeled, cored and sliced
1 cup fresh cranberries
3/4 cup dark brown sugar, firmly packed
1/2 cup old-fashioned rolled oats
2/3 cup whole wheat flour
1/4 cup pecans or walnuts, chopped
3 Tbsp. butter, softened or trans fat-free margarine
Frozen low fat vanilla yogurt (optional)
Preheat oven to 375 degrees. Lightly coat medium shallow baking dish with canola oil spray. Place apples and cranberries in dish and gently toss together. In medium bowl, combine brown sugar, oats, flour, nuts and butter. Sprinkle brown sugar mixture on top of fruit. Bake until apples and cranberries are bubbly and tender, about 50 minutes. Transfer dish to wire rack to cool slightly. Serve warm with frozen yogurt, if desired.
Makes 8 servings.
Per serving: 268 Calories, 8 g Total Fat (3 g Saturated Fat), 50 g Carbohydrates,
2 g Protein, 4 g Dietary Fiber, 9 mg Sodium.
Summary by Norma Pitzer-Kelly