STUFFING
Cranberry-Rice Stuffing
1/2 cup brown rice - uncooked
1-l/2 cups water
2 tablespoon virgin olive oil
2 cup fresh or frozen cranberries
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
2 celery stalks celery
2 medium onion
salt to taste
Cook the rice in the water until tender, about 1 hour. Sauté the
remaining ingredients in a skillet until the celery and onion are
tender. Add the rice and stir to blend. Stuff turkey. .
Bread Stuffing (Low-Fat)
1/2 cup water
1 onion, chopped
2 celery stalks, thinly sliced
4 cups cubed bread
1/3 cup finely chopped parsley
1/2 teaspoon thyme
1/2 teaspoon marjoram
1/2 teaspoon sage
1/8 teaspoon black pepper
1/2 teaspoon salt
1 cup very hot turkey stock
Heat 1/2 cup water in a large pot or skillet. Add the onion and
celery and cook over medium heat, stirring occasionally, , about 5
minutes. Preheat oven to 350F. Stir in bread & spices, salt &
pepper. Lower the heat & continue cooking for 3 minutes, then stir
in the water or stock, a little at a time, until the dressing
obtains the desired moistness. Spread in an oil-sprayed baking dish,
cover & bake for 20 minutes. Remove the cover and bake 10 more
minutes.
Old Fashioned Bread and Potato Stuffing
Serves: 6 or more
5 or 6 medium potatoes, cooked or microwaved in their skins
1 cup low-fat milk, rice milk, or soymilk
4 to 5 average slices whole-grain bread
2 tablespoons light olive oil
1 cup chopped onion
1 cup chopped celery
1/4 cup finely chopped fresh parsley
2 teaspoons salt-free herb-and-spice seasoning mix
Salt and freshly ground black pepper
Preheat the oven to 350 degrees. Once the cooked potatoes are cool
enough to handle, peel them and place them in a large mixing bowl.
Coarsely mash the potatoes with 1/2 cup of the milk or soymilk. Cut
the bread into 1/2-inch cubes. Place them in a small mixing bowl and
pour the remaining milk over them. Soak for several minutes.
Meanwhile, heat the oil in a skillet. Add the onion and celery and
sauté over medium heat until the onion is lightly browned and the
celery is tender. Combine the onion and celery mixture with the
mashed potatoes in the large mixing bowl. Stir in the soaked bread,
parsley, and seasoning mix. Season to taste with salt and lots of
pepper. Pour the mixture into a well-oiled, 2-quart baking dish.
Bake for 45 to 50 minutes or until the top is golden brown and
crusty.
Walnut-Apple Stuffing
Serves: 8
6 cups firmly packed diced whole grain
bread
2 tablespoons light olive oil
1 1/2 cups chopped red onion
1 1/2 cups peeled, diced tart apple (about 2 medium)
3 bunches scallions, thinly sliced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon seasoned salt, or more to taste
1/2 cup finely chopped walnuts
1/4 cup raisins or dried cranberries
Freshly ground pepper to taste
1 1/2 cups apple juice, or as needed to moisten
Preheat the oven to 350 degrees.
Place the diced bread on a baking sheet. Bake 10 to 12 minutes, or
until dry and lightly browned. When done, remove from the oven and
set aside until needed. Meanwhile, heat the oil in a large skillet.
Add the onion and sauté over medium heat until golden. Add the apple
and sauté for another 5 minutes.
Vegetable Stuffing For Those Who Have Wheat Intolerance
Dr. Susan Lark
If you've been receiving my newsletter
for a while, you know that I strongly recommend avoiding foods that
contain wheat because it is one of the most common food allergens.
Women with wheat intolerance are prone to chronic fatigue, mood
disorders, migraines, fibromyalgia, bloating, intestinal gas, and
bowel changes. If that's not bad enough, eating wheat can also lead
to false fat. My vegetable stuffing recipe is a delicious
alternative to traditional stuffing that's wheat-free and packed
with healthy fiber.
1/4 cup olive oil
2 stalks celery, finely chopped
1 onion, minced
1 zucchini, quartered and sliced
1 yellow squash, quartered and sliced
3 carrots, shredded
2 teaspoons poultry seasoning
Sea salt and pepper to taste
1/4 cup white cooking wine, optional
1. Sauté celery and onion in a skillet until onion is slightly
transparent.
2. Add zucchini, squash, and carrots.
Cover and cook 3 minutes.
3. Add seasoning and wine and cook until
tender.
4. Spoon stuffing into turkey cavity and roast.
5. Makes enough to stuff one medium-sized turkey.
Variation: You can easily convert this recipe into Cornbread
Stuffing
Nutritional Facts: Serving size: 3 1/2 oz,
Calories: 79, Fat: 6 g, Fiber: 1 g,
Sodium: 258 mg, Carbohydrates: 5 g
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TURKEY GRAVY RECIPES
Low-Fat Turkey Gravy
Makes 16 l/4 cup servings
1/4 Cup cornstarch
1/4 Cup water
4 Cups Turkey Broth
* defat pan juices (see below)
Salt and pepper
In a large saucepan, over medium heat, bring turkey broth and pan
juices to a boil. Meanwhile, blend until smooth the cornstarch and
water. Whisking constantly, slowly add the cornstarch mixture and
continue stirring until the gravy is thickened. Season to taste with
salt and pepper.
Creamy Turkey Gravy
Serves 8
1 cup chicken broth (low sodium) or defatted turkey drippings
1/4 cup fat-free milk
2 tablespoons all-purpose flour
1/2 teaspoon pepper, or to taste
1/2 teaspoon dried sage
Heat broth in a medium saucepan over medium heat. Put remaining
ingredients in a small bowl and whisk until smooth, or put in a jar
with a tight-fitting lid and shake until smooth. Gradually stir
into chicken broth. Cook over medium heat for 3 to 5 minutes, or
until thickened, stirring constantly.
Note: To defat pan juices, pour poultry drippings
into a glass measuring cup and refrigerate until the fat
solidifies. When cold the fat will rise to the top and get white
and hard. It can easily be spooned off... Reheat... And it will now
have less fat content!!
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DESERTS
Low Fat Pumpkin Pie
1 Low Fat Ready Made Graham Pie Crust
2 cups skim milk
1 cup canned pumpkin
1 (1 ounce) package Sugar Free Instant Vanilla Pudding Mix
1 tablespoon pumpkin pie spice
1 (8 ounce) container fat-free or lite whipped topping, thawed,
divided
Combine milk, pumpkin, pudding mix and spice in a mixing bowl. Beat
with electric mixer until smooth.
Fold in one half of the whipped topping. Spoon into piecrust. Top
with remaining whipped topping. Freeze or refrigerate at least 2
hours before serving.
Total fat 7g per serving, low fat pumpkin pie recipe.
Yield: 8 servings low fat pumpkin pie
Apple Walnut Muffins With Flaxseed
1/4 cup flaxseed
3/4 cup sifted unbleached flour
1 cup whole wheat flour
1/4 tsp. light salt
1/4 cup Sucanat
2 tsp. baking powder
3 egg whites
2 Tbsp. Light Olive Oil
3/4 cup plain soymilk
1/2 cup chopped walnuts
1 large apple, diced
Instructions: Pre-heat oven to 400°. Grind the flaxseed to a coarse
powder in a blender or coffee grinder. In a bowl, sift together the
flour, salt, sugar and baking powder. Stir in the flaxseed powder.
In a separate bowl, beat together the eggs with the oil and soymilk.
Add the liquid ingredients to the dry ingredients and combine with a
few swift strokes. Stir the diced apples and the walnuts into the
batter. Fill oiled muffin tins two-thirds full and bake for 20-25
minutes. Makes 24 2-inch muffins.
Low Fat Pumpkin Oatmeal Cookies
1 c. pumpkin
2 egg whites, whipped
1 c. brown sugar, packed (can also be made using honey)
1 1/2 c. all-purpose flour
1 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. cloves
3 c. rolled oats
1 c. raisins
l/2 cup walnuts
Spray baking sheet with cooking spray. In
a large bowl combine pumpkin and egg whites.
In a separate bowl combine sugar, flour, baking soda, cinnamon,
nutmeg, cloves, oats, nuts and raisins. Batter will be very dry at
first, mix ingredients together just until moistened.
Drop cookies by tablespoonfuls onto prepared baking sheet, 2" apart.
You can leave the cookies in the shape of a ball (the baked cookie
will still be a ball) or flatten them out with the bottom of a glass
before baking. Bake at 350 degrees for 15 minutes.
Sugar/Wheat-Free Gingerbread
For those sensitive to wheat
1 1/3 cups oat flour
1 cup white corn or rice flour
1 teaspoon baking soda
1 1/2 teaspoon ginger
1 teaspoon cinnamon
1 teaspoon nutmeg
1/4 teaspoon cloves
2 cups natural applesauce
2 large eggs
1 cup unsulphered molasses
1/3 cup soy or rice milk
1 16-ounce can of water-packed pears, sliced and drained
1/4 to 1/3 cup honey
1. Combine the flours, baking soda, ginger, cinnamon, nutmeg, and
cloves and set aside.
2. Mix well applesauce, eggs, and molasses.
3. Add the dry mixture to the applesauce mixture, alternating with
the soy or rice milk.
4. In the bottom of a greased 9" round baking dish, place the pears.
5. Pour honey over pears, then pour gingerbread mixture into dish
6. Bake at 350º for 45 minutes, or until a toothpick comes out
clean.
7. Immediately invert onto a serving plate, replacing any pears that
may have stuck to the baking dish.
8. Serve warm.
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Sweet Potatoes
Try sweet potatoes for a satisfying food
without the fat!! Sweet Potatoes are packed with antioxidants,
beta-carotene, and supply a nice amounts of Vitamin A, Vitamin B6,
Vitamin C, Vitamin E, iron, manganese, zinc, and a small amount of
potassium. Sweet Potatoes help strengthened your bones and improve
your iron absorption. They also help protect you against heart
attacks and strokes. It is also said to help with your blood
pressure.
If you buy canned sweet potatoes, be aware that they are lower in
beta-carotene, vitamin C, and B vitamins, than fresh sweet potatoes
are. Look for bright colors in sweet potatoes when choosing them at
the market. The brighter the color, the higher the beta-carotene
content. Sweet Potatoes are highly recommended for smokers!!!
If you leave the skin on the sweet potato and eat it with the skin
intake, the baked sweet potato is an excellent source of fiber.
Baked Sweet Potatoes
Dr. Susan Lark
If you're like many people, you only eat sweet potatoes on
Thanksgiving. But sweet potatoes, unlike white potatoes, are packed
with nutrients like beta-carotene, lutein, and zeaxanthin, so they
are a great choice all year. Here's a delicious, updated version of
an old favorite.
6 medium sweet potatoes
2 tablespoons olive oil
1 tablespoon sea salt
2 tablespoons vegetarian spread, such as Soy Garden
1/4 cup maple syrup
Freshly grated nutmeg to taste
Cinnamon to taste
1. Preheat oven to 400°.
2. Scrub sweet potato skins. Rub with oil and salt.
3. Pierce the sweet potatoes with a fork and bake for 45 minutes or
until tender.
4. When cool, scoop the flesh from the sweet potatoes and mash with
vegetarian spread, syrup, and spices. Serve in a separate dish.
5. Reheat before serving.
Nutritional Facts: Serving size: 3 1/2 oz, Calories: 135, Fat: 0 g,
Fiber: 3 g, Sodium: 213 mg, Carbohydrates: 25 g. Serves 8.
www.drlark.com
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Cranberry Sauce
Dr. Susan Lark
Cranberries are more than just a side
dish for your Thanksgiving table. They are high in antioxidants and
can help remedy a urinary tract infection. Cranberries also contain
ellagic acid, a compound believed to have cancer-fighting
properties. Here is an easy recipe that utilizes a form of sweetener
other than cane sugar. It's sure to impress any connoisseur.
16 ounces fresh cranberries
1 1/3 cup of honey
1/4 cup unsweetened cranberry juice
1/4 cup filtered water
1/2 cup fresh orange juice
1/4 cup mandarin oranges for garnish
1. Combine first five ingredients in a
saucepan.
2. Cook over medium heat until the berries pop, about 10 minutes.
3. Allow mixture to cool, and then cover and refrigerate.
4. Top with mandarin oranges and serve.
Nutritional Facts: Serving size: 3 1/2 oz, Calories: 131, Fat: 0 g,
Fiber: 1 g, Sodium: 3 mg, Carbohydrates: 35 g. Serves 10 to 12
Cranberry Jell-O
1 pkg fresh or frozen cranberries
1 small pkg sugar free cranberry jell-o
1/4 cup water
1/2 tsp orange extract
1/2 tsp Sucanat (to taste)
l/4 cup walnuts
In saucepan cook the cranberries in about
1/4 cup of water until they pop. Lightly mash them with the back of
a wooden spoon or with a potato masher. Add the Sucanat and the
orange extract. Make the Jell-o according to the package
directions, but with just one cup of boiling water and 3/4 cup of
cold water. Stir the prepared Jell-o into the cooked cranberry pulp
and chill until set. Makes 1 pint
Fresh Cranberry Relish
2 large navel oranges
4 cups (1 pound) fresh cranberries
2 unpared red apples, cored
2 cups water
Peel oranges; reserve half of 1 peel. Chop oranges coarsely. Wash
cranberries; drain and remove stems. Put cranberries, apples and
reserved peel through the coarse blade of a food chopper or use food
processor. Add oranges and sugar; mix well. Refrigerate several
hours or overnight before serving. Makes 1 quart.
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Holiday Spiced Cider Punch
1 gal. Cider
4 small cinnamon sticks
15 whole cloves
Put all in the Crockpot and turn on high
until hot and then turn it on low. Serve warm!
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MISCELLANEOUS TIPS
Homemade Fresh Cranberries: Add 1/4 teaspoon of baking soda to your
cranberries while cooking them. Doing so...they will require less
sugar. Leaving you with less sugar grams and calories.
Cutting Fat with Applesauce: Substitute applesauce or pureed prunes
for half of the amount of oil in your baking recipes and it will
reduce the fat content of the product. If you want you can use all
applesauce, and it will produce a low-calorie and moist product.
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Eat lite, stay
healthy and fit and enjoy your family and friends