By: Stephanie Lozano Burns RDLDClinical Dietitian - CTMC

Makeover your favorite Holiday Meals!

How to: meal makeoverStep 1. Look at your ingredientsStep 2. Decide what you would like to make

healthier Step 3. Choose whether you are going for

low-fat, low sodium, high fiber, more fruits and veggies, low kcal, etc.

Step 4. Experiment!

How to: Low Fat

Use this: Instead of:

Applesauce Canola oil in cakes and baked goods

Non-fat Greek yogurt Sour cream

Reduced-fat (2%) cheese

Regular cheese

1% milk Whole milk

Reduced fat (1/3 less fat)

Cream Cheese

Low fat yogurt Regular yogurtRemember: Check your food labels!

How to: Low Sodium Use this: Instead of:

Low-sodium broth Regular broth

No salt added canned vegetables

Regular canned goods

Herbs and Spices Salt

Tips:• Use half the salt• Use half the packet of seasoning • Use half water instead of broth

How to: High Fiber

Use this: Instead of:

Whole wheat flour In place of half of the white flour

Brown rice White Rice

Corn Tortilla White Tortilla

Quinoa Couscous

Vegetables and fruit with peels

Peeling fruits and veggies

“Whole wheat” or “whole grain” bread, pasta, buns, bagels, and other flour based products

Enriched white flour based products

Tip: Add beans or lentils to your soups and stews!

How to: Add more Fruits and Veggies

Meals AddBreakfast • Fresh fruit to cereal

• Dried fruit to oatmeal, pancakes, or waffles

• Fruit instead of juice

Lunch: Salads, Sandwiches, Wraps, side…

• Canned (no salt added) or frozen – easy to store

• Fresh chopped vegetables – options are endless! Dinner: Lunch Mexican Food,

Italian Food, Chinese Food…

Soups, Stews, Casseroles

How to: Low Kcal Tips:

• Use low fat ingredients

• Add vegetables to increase volume and lower caloric density

• Make smaller portions

• Using high fiber ingredients will help you get fuller faster and stay full for longer

• Go for a walk after dinner (won’t lower the kcal of the meal, but will lower the amount of kcal that get stored as fat!)

Creamy Mashed Potatoes

Ingredients Directions 2 sticks butter, softened, plus more

for pan 5 pounds potatoes 1, 8-ounce package cream cheese,

softened 1 cup heavy cream 1/2 to 1 teaspoon seasoned salt 1/2 teaspoon kosher salt 1 teaspoon black pepper

Serves: 12

Recipe from: Ree Drummond, Food Network

1. Preheat the oven to 350 degrees F. Generously butter a 4-quart baking dish.

2. Peel and cut the potatoes into chunks. Bring a large pot of water to a simmer and add the potatoes. Bring to a boil and cook until fork tender, 20 to 25 minutes.

3. Drain the potatoes in a large colander. Place them back into the dry pot and put the pot on the stove. Mash the potatoes over low heat, allowing all the steam to escape before adding in all the other ingredients.

4. Turn off the heat and add 1 1/2 sticks butter, the cream cheese, heavy cream. seasoned salt, kosher salt and pepper. Mash to combine.

5. Spread the potatoes in the prepared baking dish. Throw pats of the remaining butter over the top of the potatoes and bake until the butter is melted and the potatoes are warmed through, 20 to 30 minutes.

Creamy Mashed Potatoes Nutrition Facts • Calories: 366• Total Fat: 25.8g (40% DV) • Saturated Fat: 16.2g (81%DV) • Cholesterol: 75mg (25% DV) • Sodium: 403mg (73%) • Total Carbohydrates: 30.6g (10%) • *DV based on a 2000 calorie diet

Rosemary Garlic Mashed Potatoes

Ingredients Directions 5 pounds potatoes 1 cup fat free Greek yogurt 1 cup 1% milk 1 large sprig fresh

rosemary 4 cloves garlic Salt to taste Pepper to taste

Serves: 12

Recipe by: Stephanie Burns RDLD

1. Wash potatoes

2. Bring a large pot of water to a boil, add potatoes, rosemary, and garlic cloves

3. Boil until potatoes are soft, approx. 30 minutes

4. Drain potatoes, remove rosemary sprig

5. Mash potatoes and garlic, add milk, yogurt, salt and pepper to taste

6. Enjoy!

Rosemary Garlic Mashed Potatoes• Calories: 152• Total Fat: 0.4g (1% DV)• Cholesterol: 1mg (0% DV) • Sodium: 36mg (2% DV)• Total Carbohydrates 32.6g (11%)• *DV based on a 2000 calorie diet

Comparison

Original Modified • Calories: 366• Total Fat: 25.8g (40% DV) • Saturated Fat: 16.2g

(81%DV) • Cholesterol: 75mg (25% DV) • Sodium: 403mg (73% DV) • Total Carbohydrates: 30.6g

(10%)

• Calories: 152• Total Fat: 0.4g (1% DV)• Saturated Fat: 0g • Cholesterol: 1mg (0% DV) • Sodium: 36mg (2% DV)• Total Carbohydrates 32.6g

(11%)

Green Bean Casserole

Ingredients Directions 1/3 stick butter 1/2 cup diced onions 1/2 cup sliced fresh mushrooms 2 cups sliced green beans 3 cups chicken broth 1 (10 3/4-ounce) can cream of

mushroom soup 1 (2.8-ounce) can French-fried onion

rings Pinch House Seasoning, recipe

follows 1 cup grated cheddar

Recipe By: Paula Deen, Food Network

Serves: 6

1. Preheat the oven to 350 degrees F.

2. Melt the butter in a large skillet. Sauté the onions and mushrooms in the butter.

3. Boil green beans in chicken broth for 10 minutes and drain.

4. Add the green beans, mushroom soup, onion rings, and House Seasoning, to taste, to the onion mixture. Stir well. Pour into a greased 1 1/2-quart baking dish.

5. Bake for 20 minutes, then top the casserole with the Cheddar and bake for 10 minutes longer, or until the casserole is hot and cheese is melted.

Green Bean CasseroleNutrition Facts • Calories: 140• Total Fat: 8.6g (13.6% DV) • Saturated Fat: 4.6g (23% DV)• Cholesterol: 17mg (6% DV)• Sodium: 697mg (29% DV)• Total Carbohydrates: 7.3g (2% DV)• * DV based on a 2000 calorie diet

Green Bean Sauté

Ingredients Directions 2 cans low-sodium green

beans, drained and rinsed

½ sliced onion 1 Tbs Olive Oil 1 Tbs Balsamic Vinegar Salt and Pepper to taste

Serves: 6

1. Sauté onions in olive oil until tender, approx. 3 minutes.

2. Add green onion and balsamic vinegar

3. Cook in med heat until warm throughout and fragrant, approx. 5 minutes

4. Salt and Pepper to taste

5. Enjoy!

Green Bean Sauté • Calories: 51• Total Fat: 2.3g (4% DV)• Saturated Fat: 0g• Cholesterol: 0mg• Sodium: 267mg (11% DV) • Total Carbohydrates: 6.2g (2% DV) • *DV based on a 2000 calorie diet

Comparison

Original Modified • Calories: 140• Total Fat: 8.6g (13.6% DV) • Saturated Fat: 4.6g (23%

DV)• Cholesterol: 17mg (6%)• Sodium: 697mg (29%)• Total Carbohydrates: 7.3g

• Calories: 51• Total Fat: 2.3g (4%DV)• Saturated Fat: 0g• Cholesterol: 0mg• Sodium: 267mg (11% DV) • Total Carbohydrates: 6.2g

Homemade Gravy

Ingredients Directions 1/4 pound (1 stick) unsalted butter 1 1/2 cups chopped yellow onion (2

onions) 1/4 cup flour 1 teaspoon kosher salt 1/2 teaspoon freshly ground black

pepper Defatted turkey drippings plus

chicken stock to make 2 cups, heated 1 tablespoon Cognac or brandy 1 tablespoon white wine, optional 1 tablespoon heavy cream, optional

Recipe from: Food Network, Ina Garten

Serves: 6

1. In a large (10 to 12-inch) saute pan, cook the butter and onions over medium-low heat for 12 to 15 minutes, until the onions are lightly browned. Don't rush this step; it makes all the difference when the onions are well-cooked.

2. Sprinkle the flour into the pan, whisk in, then add the salt and pepper. Cook for 2 to 3 minutes. Add the hot chicken stock mixture and Cognac, and cook uncovered for 4 to 5 minutes until thickened. Add the wine and cream, if desired. Season, to taste, and serve.

Homemade GravyNutrition Facts • Calories: 180• Total Fat: 16.5g (25% DV)• Saturated Fat: 10.4g (52% DV)• Cholesterol: 44mg (15% DV)• Sodium: 752mg (31% DV)• Total Carbohydrates: 7.1g (2% DV) • *DV based on a 2000 calorie diet

Guilt Free Gravy

Ingredients Directions 2 Tbs. all purpose flour ¼ tsp. dried thyme ¼ tsp. paprika ¼ tsp. pepper Pinch of salt ½ cup evaporated non-

fat milk ½ cup reduced sodium

broth

Serves: 6

Recipe adapted from: Easy Dinners, Healthy Recipes

1. Combine flour, thyme, paprika, pepper, and salt.

2. Whisk in evaporated milk to flour mixture over medium heat in saucepan until it starts to thicken

3. Slowly whisk in reduced sodium broth until desired consistency is reached

4. Season to taste

5. Note: Gravy will become thicker the longer it cooks.

Guilt Free Gravy• Calories: 14 • Total Fat: 0• Saturated Fat: 0• Cholesterol: 0 • Sodium: 103mg (4% DV) • Total Carbohydrates: 2.5g • *DV based on a 2000 calorie diet

Comparison

Original Modified • Calories: 180• Total Fat: 16.5g (25% DV)• Saturated Fat: 10.4g (52%

DV)• Cholesterol: 44mg (15% DV)• Sodium: 752mg (31% DV)• Total Carbohydrates: 7.1g

(2% DV)

• Calories: 14 • Total Fat: 0g• Saturated Fat: 0g• Cholesterol: 0mg• Sodium: 103mg (4%) • Total Carbohydrates: 2.5g

Remember!Small changes can make a BIG difference!

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Happy Holidays!!!

Questions? Contact Information

Stephanie Burns, RDLDCentral Texas Medical Center512.753.3511Stephanie.burns2@ahss.org