Posts Tagged ‘recipe’

Healthy Thanksgiving Day Recipes – Don’t Choose Between Health and Flavor!

heatlhy thanksgiving dinnerThanksgiving. This highly-anticipated day marks the beginning of the holiday season—the time of year when we usually fall off the wagon and overindulge on fattening food and drink. With so many delicious recipes out there that seem to appear in endless quantities at our dinner tables, it’s understandable that we may indulge here and there. Just remember—everything good comes in moderation. Don’t be afraid to treat yourself every now and then, but make an attempt to maintain healthy meals at least 80% of the time. In the spirit of giving and moderation, here are a few recipes to help you cut unnecessary calories from your Thanksgiving menu without cutting the flavor or fun!

Healthy Turkey Recipes

Your turkey doesn’t need a full tub of butter to be moist, nor does it require brining days in advance for flavor. Try out this recipe instead: Cornbread-Crusted Turkey.

This recipe calls for healthier ingredients such as low-sodium chicken broth and skinless turkey fillets to cut down fat and excess salt. It also includes carrots and sage for an extra boost of flavor.

Healthy Thanksgiving Side Dishes

Side-dishes can be your biggest enemy if you’re not careful. Traditional side dishes can be filled with sugar, butter and cream, but if you’re willing to branch out, here are a couple of suggestions for lighter, healthier options:

Sweet Potato Casserole
Just putting a slightly healthier spin on a classic. This still contains butter and sugar, so watch your serving size and enjoy!

Mashed Cauliflower (instead of mashed potatoes)
Here, we’re simply substituting a high-fiber vegetable like cauliflower for the potatoes. This shaves off calories and carbs while adding more nutrients. Cauliflower is a nutrient powerhouse, loaded with more calcium, fiber, vitamin C, folate, and vitamin K than a comparable amount of white potatoes.

Lemon-Garlic Roasted Potatoes
Leave the unhealthy add-ons to baked potatoes at the door. Stick with lemon and garlic for seasoning with this delicious recipe that totals about 69 calories per serving.

Mock Sour Cream
If you do decide you want to add the sour cream to your mashed potatoes and other sides, here’s a tip for making a healthier version (only 11 calories per TBSP)!

Greek Yogurt Subsitutes
Both low- and non-fat versions of Greek and traditional plain yogurts can play a part in a healthy diet by improving bone health and reducing the risk of cardiovascular disease and type 2 diabetes in adults. One of Greek yogurt’s primary benefits is it delivers higher protein and less sugar than the regular variety. Six ounces of Greek yogurt can deliver as much protein as three ounces of lean meat. As a result, Greek yogurt promotes the sense of fullness with fewer calories than many other protein sources. Check out these ways you can incorporate Greek yogurt into your favorite recipes this holiday!

Healthy Thanksgiving Dessert Recipes

Thanksgiving desserts are often people’s favorite part of the holidays, and rightfully so. Homemade Thanksgiving pies are the ultimate comfort food. What’s not so comforting, however, is the amount of bad fat in most desserts. Here are a couple of healthy takes on some favorite desserts:

Diabetic Friendly Crustless Pumpkin Pie
If you’re living with diabetes, you know that finding a good diabetic-friendly dessert recipe can be a challenge. Try this one out and let us know what you think in the comments below.

New York Style Cheesecake
The ingredient choices here help this to be a better option than a traditional recipe. However, remember, this is still a dessert with calories and fat. Even though it is a better decision than traditional fare, be sure to watch your portions and keep this to an occasional treat.

Chat with Us!

Healthy Holiday Eating ChatJoin Dr. Gina Lundberg, Clinical Director of the Emory Women’s Heart Center, on December 9 at noon for a live web chat on Heart Healthy Holiday Eating. Dr. Lundberg will give advice on how to enjoy the season while maintaining a healthy heart, ingredients to avoid if you’re worried about weight gain and more. You can still enjoy tasty and satisfying holiday fare without blowing a button, or even worse, negatively affecting your heart health. Join us for all the tips!

Pin with Us!

You can find all these recipes and more on Emory Healthcare’s Pinterest page! All recipes are Emory MD-approved and delicious! We also want you to share YOUR recipes with US! Just message or tweet us @emoryhealthcare and we’ll add you to our Healthy Recipes community board!

Quinoa – Hard to Say, Easy to Cook!

Quinoa

Quinoa. Ever taken a stab at pronouncing it? Don’t worry; its’ a tough one. It is pronounced KEEN-wa. With or without being able to pronounce it, have you ever tried it?

Quinoa is a nutty brown grain that sounds intimidating, but is packed with nutrition and is as easy to cook as rice. Bring it to your next dinner party and impress your friends with your new, exotic (but oh so easy) ingredient.

Quinoa plants are colorful, flowering plants grown primarily in South America. In areas where it’s grown, people eat the leaves as well as the abundant seeds that we are more familiar with.

It is a great source of folate, manganese, B vitamins and zinc; however, the unique part of quinoa is its protein content. Quinoa includes all eight essential amino acids, making it a complete protein source. Almost all other complete proteins in our diets are animal products. This makes quinoa a sound protein source for vegetarians and infrequent meat-eaters.

Cooking Quinoa

As previously promised, quinoa is simple to cook. As you make it more, feel free to experiment with adjustments and additions to the recipe. As you will find, quinoa is quite forgiving for even inexperienced cooks.

Basic quinoa recipe:

  1. Rinse Quinoa – If you do not have a colander with small enough holes, lay cheese cloth inside your colander to keep the quinoa seeds from escaping.
  2. Add one part quinoa to two parts liquid to a medium-size pot. (Chicken broth works well as a liquid over water for added flavor.)
  3. Bring to a simmer, and then turn on low. Cover and simmer for 30 to 35 minutes.
  4. Turn off the burner and allow to sit for five to 10 minutes. Uncover, fluff with a fork and serve.

Serve as a simple side item; add to soups; or serve under stews, curries, or thick and chunky sauces. Refrigerate leftovers and add to your salad for lunch the next day.

Less is More to be Thankful For

For many of us, Thanksgiving is one of the most meaningful and special holidays of the year. We all get to spend time with our family and loved ones, gathered around a table, sharing stories and reconnecting. Thanksgiving also brings around some of the best (and most!) food of the year. We often over indulge during the holiday season, which is the reason many of us vow to make New Year’s resolutions to lose the winter weight. But, Thanksgiving dinner doesn’t have to be unhealthy.

We’ve prepared a line-up of Thanksgiving recipes that bring as much nutrition as they do flavor and variety to the table. Check out or Thanksgiving dinner menu below, full recipes for each item are available on our website by using the links below:

Pomegranate Berry Cup RecipeDessert – Pomegranate-Berry Crème Cups

Both pomegranates and fresh berries bring lots of antioxidants and nutrients to any dessert, the benefits of which range from fighting cancer to preventing heart disease. Try our Pomegranate-Berry Creme Cup recipe in place of one of the traditional Thanksgiving pies to save calories and add a dessert to the menu that’s as tasty as it is nutritious!

Cornbread Crusted Turkey RecipeMain Course – Cornbread-Crusted Turkey

This recipe is great for Thanksgiving, but also consider incorporating it into your dinners year round! It calls for healthier ingredients such as low-sodium chicken broth and skinless turkey fillets to cut down fat and excess salt. It also includes carrots and sage for an extra boost of flavor. Try incorporating other healthy vegetables such as sweet potato.

Healthy Cornbread RecipeSide dish – Good-For-You Cornbread

This healthier twist on the classic cornbread recipe means you can have your comfort food and eat it too! With only 178 calories per serving, you don’t have to feel guilty about adding this good-for-you cornbread as a Thanksgiving side item.

Top 5 Reasons to Try Avocado Spring Rolls

The Emory Facial Center periodically shares new recipes that are good for the skin and overall health. This month, try our Avocado Spring Roll recipe. It’s easy to make, and avocados bring lots of great health benefits to the table. Below, you’ll find our top five reasons to give this delicious recipe a try!Avocado Spring Roll Recipe

1. Good Fat

We’ve all heard of good fats and bad fats, but rarely do we hear information about what foods we can get our good fat from, and what the benefits of doing so are. While they do contain a substantial amount of fat, the fat in avocados is monounsaturated or “good” fat. Monounsaturated fatty acids can actually help to reduce cholesterol levels. In addition, oleic acid, one of the monounsaturated fatty acids present in avocados, has actually been shown to help fight breast cancer.

2. Fight Prostate Cancer

The combination of high levels of vitamin E and carotenoid lutein in avocados makes them a force to be reckoned with when it comes to fighting prostate cancer. In a recent study, when prostate cancer cells were exposed to avocado extract including these two components, the extract was shown to inhibit the growth of these cancerous cells.

3. Support Eye Health

The carotenoid lutein found in avocados and mentioned above provides substantial eye health benefits. Lutein helps protect the eyes from eye diseases such as cataracts and macular generation.

4. Support Heart Health and Prevent Stroke

Those who consume diets rich in folate demonstrate a much lower rate of heart disease than those who don’t. Avocados are packed with folate. In fact, one cup of avocado has almost 25% of the recommended daily value for folate. Consuming folate rich diets is also shown to lower the risk for stroke.

5. Regulate Blood Pressure

Avocados are a good source of potassium, which helps regulate blood pressure. Most foods high in potassium (such as potatoes) are eaten cooked. Cooking these vegetables removes about 30% of their potassium content, giving the avocado, which is eaten raw, an extra leg up on the potassium competition.

We hope this gives you an even better reason than just their taste to incorporate avocados into your diet. Let us know what you think of our spring roll recipe in the comments below!