2) Green beans
Green beans are naturally low in calories and are loaded with
vitamin K, which helps protect your bones. They also are a
good source of vitamins C and A.
Tip: Skip heavy sauces with this veggie. Try beans lightly
tossed with olive oil and lemon. Prepare the typical green bean
casserole with the lower-fat version of high fat ingredients, such
as fat-free cream of mushroom soup and light butter.
3) Cranberries
There’s a substance in cranberries that helps prevent urinary
tract infections by interfering with the ability of bacteria
to adhere to cell membranes. Cranberries also contain a
potentially cancer-preventing compound called ellagic acid.
Cranberries are packed with vitamin C and contain a fair
amount of dietary fiber and manganese.
Tip: Choose whole cranberries over jellied cranberry sauce
and juice. Make a fresh, orange cranberry relish and get added
benefit from the vitamin C in oranges. Dried cranberries are a
great snack or can be added to salads.
4) Dark Chocolate
Chocolate is a concentrated source of flavanol antioxidants—
plant substances that help decrease cholesterol. Chocolate also
is high in calories, fat, and sugar.
Tip: Choose 70% cocoa or higher dark chocolate for the most
flavonols and the least amount of fat and sugar. Chocolate-dipped
strawberries are a great way to satisfy a sweet tooth at
the holiday dessert table.
5) Figs
Figs are a good source of dietary fiber, potassium, calcium,
magnesium, and niacin plus they have a natural laxative effect.
Tip: Fig puree can be used as a fat substitute in recipes for
baked goods. Figs are best eaten fresh and raw, but dried figs
can be included in stuffing or in a fruit compote. Try chocolate-dipped
fresh figs.
6) Pecans
High in protein and monounsaturated fats, they are also good
sources of vitamin E and dietary fiber.
Tip: Either raw or roasted, pecans make a great snack in
moderation. A small handful contains about 200 calories.
7) Pumpkin
This rich, orange vegetable contains carotinoids for making
vitamin A in the body and fighting free radicals. Pumpkin also is
a good source of potassium and fiber.
Tip: Eat only the pumpkin portion of the pie and leave the
crust to enjoy the rich pumpkin dessert without extra fat
and calories. Make a lower-fat pumpkin pie by using an egg
substitute and evaporated skim milk. Pureed pumpkin lends
itself to healthy cooking by replacing the fat in baked goods.
8) Turkey
In addition to being an excellent source of protein, turkey offers
the least amount of fat per serving among all other meats, if you
choose the white meat and pass on the skin.
Tip: Choose a fresh turkey that has not been injected with a
sodium-based solution that increases the salt content. Natural
turkeys contain no artificial flavors, food coloring, chemical
preservatives, or other artificial ingredients. Check the ingredient
statement.
9) Whole-Grain Stuffing
Prepare stuffing with whole-grain bread for added fiber, vitamins,
and minerals. The new U.S. Dietary Guidelines encourage
three servings of whole grains a day.
Tip: Rather than cooking stuffing inside of the turkey, cook the
stuffing in a casserole dish in the oven. If you add the drippings
from the turkey, be sure to skim the fat off the top of the drippings
before using. This can be done easily by letting the drippings
cool in the refrigerator or freezer. You can also add ice
cubes, which the fat will stick to for easy removal. Rather than
adding meat of giblets, replace half or all the meat with dried
fruits such as cranberries, raisins, or apricots.
10) Yams/ Sweet Potatoes
Yams and sweet potatoes have as much beta-carotene as
carrots. In addition they are a good source of potassium,
vitamin C, and fiber.
Tip: Candied yams can be high in sugar and fat. Bake with a bit
of brown sugar and whip with orange juice rather than butter.
Try a baked sweet potato or yam and eat the skin for the most
nutritional benefits.
- from Supermarket Savvy
November • December 2007 Newsletter (1.1 MB pdf)
