The 'Recipe Doctor' lightens up cool-weather favorites
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Feature
Reviewed By Louise Chang, MD
I know it's fall when there are more leaves OFF the trees than on them. I know it's fall when I need socks or slippers on my feet when I work late at night on the computer at the far end of my 50-year-old house. I know it's fall when it's dark out long before I've been able to rustle up dinner for my family. We all know it's fall when pumpkin pies become standard fare at supermarket bakeries, and when sparkling cider, sweetened condensed milk, and cranberry sauce suddenly get their own displays at the end of the aisles.
There's something about favorite fall foods that speaks to our hearts as well as our stomachs. It's tradition and celebration and comfort food all rolled into one spectacular season. (Can you tell this is my favorite time of year?)
Many fall foods are favorites simply because they are harvested during the fairly dismal months of cold-weather produce (things like apples, cranberries, and winter squash). Others are beloved because we generally only have them around this time of year (though we could eat them year round). It's like we have to be reminded about them by magazines, the holidays, or special store displays. I ask you, what's wrong with eating pumpkin pie in July? Why can't we make fudge in February?
It just feels natural to start craving comfort foods and holiday dishes about the time the pumpkins start growing their own heads of hair while drooping on our front porches in early November. It's as if we're programmed to desire certain fall foods, just as the leaves are programmed to turn colors and fall off their branches.
Fall Foods Members Are Thankful For
In honor of the season of Thanksgiving, we polled Weight Loss Clinic members about what fall foods they're are most grateful for. They mentioned the usual suspects: roast turkey and the rest of Thanksgiving dinner, apple cider, pecans, Christmas cookies, fudge, and casseroles.
But some notable fall fruits and vegetables got the nod, too, like apples, cranberries, sweet potatoes, and winter squash. And what do you know -- these are all super nutritious, fiber-packed foods! Of course, we do tend to embellish these naturally healthy items with questionable ingredients such as marshmallows, butter, brown sugar, etc. (but that's half the fun).
These are among the autumnal goodies that our members said they're thankful for:
- Apples, cider, and applesauce
- Butternut squash
- Potato pancakes
- Pot roast
- Root vegetables
- Sweet potatoes and sweet potato dishes
- Roast turkey
- Mashed potatoes and gravy
- Pumpkin pie
- The whole Thanksgiving day dinner
No matter what fall foods you hold close to your heart, you can enjoy them as part of a healthy eating plan. Many recipes can be lightened up A LOT in terms of fat, sugar, and calories. And, of course, all should be eaten only when you are truly hungry, and in sensible serving sizes.
To show you how easy it is to lighten up your cold-weather favorites, here are a few fun fall recipes.
6 cups thinly sliced tart apples
1 1/4 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup Splenda Sugar Blend for Baking
3/4 cup fat-free half-and-half or whole milk
1/2 cup Reduced-Fat Bisquick
1 large egg
1/4 cup egg substitute
2 tablespoons canola oil
1 cup Reduced-Fat Bisquick
1/2 cup chopped walnuts or pecans
1/4 cup brown sugar, firmly packed
3 tablespoons less-fat margarine (with 8 grams of fat per tablespoon)
- Preheat oven to 325 degrees. Coat a foil-lined springform pan with canola cooking spray, or coat a 9-inch, deep-dish pie pan with canola cooking spray.
- Add apple slices, cinnamon, and nutmeg to a large bowl and toss to blend. Pour apple mixture into prepared baking dish, arranging apple slices so they lay as flat as possible over each other.
- In mixing bowl, beat sugar blend, milk, 1/2 cup biscuit mix, egg, egg substitute, and canola oil together on medium speed until smooth. Pour batter over apples.
- Add remaining ingredients (1 cup biscuit mix, walnuts, brown sugar, and less-fat margarine) to a 4-cup measure and mix with fork until crumbly. Sprinkle crumb mixture over the top of tart. Bake for 55-60 minutes, until knife inserted in the center comes out clean. Serve hot or cold.
Yield: 10 servings
Per serving: 255 calories, 6 g protein, 38 g carbohydrate, 9 g fat, 0.9 g saturated fat, 22 mg cholesterol, 2 g fiber, 55 mg sodium. Calories from fat: 32%.
Hot Spiced Cranberry Cider
You can also add all of the ingredients to a slow cooker and heat on HIGH until nice and hot, then reduce heat to LOW to keep warm through the evening.
6 cups apple cider
5 cups Ocean Spray Light Cranberry Juice Cocktail (contains Splenda)
3 tablespoons packed brown sugar
4 cinnamon sticks
1 1/2 teaspoons whole cloves
3/4 lemon, thinly sliced
- Add apple cider, light cranberry juice cocktail, brown sugar, cinnamon sticks, cloves, and lemon slices. Bring to a boil, reduce heat, and simmer for 15-20 minutes.
- Remove cinnamon, cloves, and lemon slices with a slotted spoon. Serve hot.
Yield: 11 servings (about 1 cup each)
Per serving: 93 calories, 0 g protein, 23 g carbohydrate, 0.2 g fat (0 g saturated fat), 0 mg cholesterol, 0.2 g fiber, 6 mg sodium. Calories from fat: 2%.
Light Cran-Raspberry Sauce
I use this sauce as a topping for desserts, a sauce for meats, or a dip for appetizers.
According to the USDA, there is no difference between a “portion” and a “serving.”
12-ounce bag cranberries
12-ounce bag frozen red raspberries (about 3 cups fresh)
2 cups orange juice or apple cider (or water)
Zest from 1 orange, finely chopped
1 cup granulated sugar
1 envelope Knox unflavored gelatin (1/4 ounce)
2/3 cup Splenda or Equal Spoonful (or 16 packets Equal sweetener)
- Combine cranberries, raspberries, juice or water, orange zest, and sugar in nonstick medium saucepan. Bring just to boiling. Reduce heat to medium-low and boil gently, uncovered, stirring occasionally, for about 8 minutes or until cranberry skins pop. Sprinkle the gelatin powder over the top, stir, and continue to boil gently for about 4 more minutes or until skins pop.
- Remove from heat; use a potato masher to mash mixture slightly. Stir in the sweetener. Pour into serving dishes, cover and chill until ready to serve.
Yield: 4 1/2 cups (about 36 servings if 1/8 cup per serving)
Per serving: 38 calories, 0.5 g protein, 9 g carbohydrate, 0 g fat (0 g saturated fat), 0 mg cholesterol, 1 g fiber, 1 mg sodium. Calories from fat: 2%.
Slow Cooker Spicy Turkey & Tomato Stew
If you don't want to use a slow cooker, instead of following step 2 below, just add the remaining ingredients to the turkey mixture in the large saucepan and bring to a boil. Lower heat to simmer and cook uncovered, about 30 minutes.
1 pound extra-lean ground turkey (6%-9% fat)
1 cup chopped sweet onion
1 1/2 cups finely chopped celery
1/2 teaspoon red pepper flakes (optional)
1 teaspoon ground cumin
2 10.75-ounce cans condensed tomato soup
2 cups low-sodium chicken broth
28-ounce can crushed tomatoes in rich puree
2 tablespoons ground chili powder (add more to taste, if desired)
1/2 to 1 teaspoon ground black pepper (add more as desired)
2 15-ounce cans kidney beans, drained and rinsed (or substitute pinto beans)
- Add turkey, onions, and celery to large nonstick saucepan and cook over medium-high heat. Cook and stir until turkey and onions are nicely browned, using a potato masher at times to break the meat down into small particles.
- Spoon the browned turkey mixture into a slow cooker set on HIGH. Stir in the remaining ingredients (red pepper flakes, cumin, condensed tomato soup, chicken broth, crushed tomatoes, chili powder, black pepper, and kidney beans).
- Cook 1-2 hours or until stew is nice and hot. Once hot, you may reduce the slow cooker to LOW and keep the stew warm until ready to serve.
Yield: 8 servings
Per serving (if 8 servings): 237 calories, 17 g protein, 31 g carbohydrate, 6 g fat, 1.8 g saturated fat, 35 mg cholesterol, 9 g fiber, 555 mg sodium. Calories from fat: 22%.
Recipes provided by Elaine Magee; © 2005 Elaine Magee.
Originally published November 10, 2005.
Medically updated August 2007.
©2007 WebMD Inc. All rights reserved.
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