Nip & Tuck Holiday Favorites Stacy Beeson, RD, LD St Luke’s Health Solutions Dietitian

1. Nip & Tuck Holiday FavoritesStacy Beeson, RD, LDSt Luke’s Health Solutions Dietitian

2. Holiday Quiz 1) Match the following holiday treats with their health benefits: a) Cranberries, currants and figs b) Chestnuts c) Pumpkin -The only nuts that contain vitamin C -A good source of beta-carotene -Excellent source of vitamins C, B6 and fiber Cranberries vit C, B6, fiber, chestnuts vit C, pumpkin beta-carotene 2) Match the calories to the drinks a) 8 oz eggnog 660 calories, 23 g fat, 14 g saturated fat b) Chick-Filet Peppermint Shake 14 oz (small) 350 calories, 19 g fat, 11 g saturated fat c) Starbuck Caramel Brulee Latte using 2% milk with whip tall 340 calories, 11 g fat, 6 g saturated fat Eggnog: 8 oz: 350 calories, 19 g fat, 11 g saturated fat , shake: 14 oz: 660 calories, 23 g fat, 14 g saturated fat, Caramel Brulee Latte: 12 oz: 340 calories, 11 g fat, 6 g saturated fat 3) If you’re at the mall and hunger hits, what is the best of the worst choice? a) Cinnamon bun b) Pretzel with cheese sauce The pretzel wins by a landslide at 490 calories (skip the dip and it’s 340). Sure, it’s all white starch and fat and provides zero nutrition, but the cinnamon bun, which floods your system with 880 calories, close to a day’s worth of saturated fat, and nearly 15 teaspoons of pure sugar. 4) Most people gain 5-10 pounds from Thanksgiving to New Years. T or F 5) List common products that help nip and tuck holiday favorites. - pumpkin - wine - yogurt - tofu - whole wheat white flour - lard 6) Who is traveling the farthest for Christmas!

3. Why difference does butter make in cookies? • Cookies made with butter spread during baking, which means they're thinner. Butter makes things tender and carries flavors. Less butter means less spread and a little more fudgy rather than crispy. Small amounts of yogurt, applesauce, or egg whites can help give lower-fat cookies the texture of high-fat ones.

4. What does sugar do in baked goods? • Acts as a tenderizer preventing gluten formation which would make the baked good tough, caramelizes which enriches flavors

5. Recipe Substitutions

6. Recipe Substitutions

7. Nip • Ground flaxseed can be a fat substitute by using 3T for each 1T of fat. • For example, if recipe calls for 1 cup of butter, substitute ½ cup with ground flaxseeds. ½ cup is 8 T fat which is 24T or 1 ½ cups ground flaxseed. Product will brown more quickly. Good Luck!

8. No Bake Chocolate Cheesecake Crust • 5 oz almonds or pecans • ¼ c butter • ¼ c powdered sugar • ¾ c vanilla wafer Cheesecake mixture • ¼ c powdered sugar • 1, 8 oz cream cheese & 1, 3-oz cream cheese, softened • 1/3 c sugar • ¼ c butter • 1 ½ t vanilla • 1 c heavy or whipping cream Nutrition per serving: 612 calories, 40 g carbs, 50 g fat, 25 g saturated fat, 8 g protein

10. Crust options • 9 low-fat graham crackers, (4 1/2 ounces) • 1/2 cup old-fashioned rolled oats, (not quick-cooking or steel-cut) • 2 tablespoons sugar • 3 tablespoons all-purpose flour • 2 tablespoons unsalted butter

11. Chocolate Flavoring • For the chocolate portion, make a paste of cocoa, vanilla extract, and sugar, and then add the plain cheesecake batter to it until it reaches the same consistency as the reserved batter.

12. Chocolate Cheesecake Option #1 Serves 16 Crust 1 cup chocolate wafer crumbs, (about 20 wafers) 1 tablespoon brown sugar 1 tablespoon canola oil 1 teaspoon instant coffee granules, dissolved in 2 teaspoons hot water Filling 24 ounces 1% cottage cheese, (3 cups) 12 ounces reduced-fat cream cheese, (1 1/2 cups), cut into pieces 1 cup packed brown sugar 1/2 cup granulated sugar 3/4 cup unsweetened cocoa powder 1/4 cup cornstarch 1 large egg 2 large egg whites 2 tablespoons instant coffee granules, dissolved in 2 tablespoons hot water 2 teaspoons vanilla extract 1/4 teaspoon salt 2 ounces bittersweet (not unsweetened) chocolate, melted 16 chocolate-covered coffee beans, (optional) Per serving: 228 calories; 8 g fat ( 4 g sat , 2 g mono ); 27 mg cholesterol; 33 g carbohydrates; 10 g protein; 2 g fiber; http://www.eatingwell.com/recipes/chocolate_truffle_cheesecake.html

13. Cheesecake Option #2 Serves 16 Crust 1 cup gingersnap cookie crumbs, (about 20 cookies) 1 tablespoon canola oil Filling 20 ounces low-fat cottage cheese, (2 1/2 cups) 12 ounces reduced-fat cream cheese, (1 1/2 cups), softened 1 cup sugar 4 tablespoons cornstarch, divided 1 large egg 2 large egg whites, or 4 teaspoons dried egg whites, reconstituted according to package directions 8 ounces reduced-fat sour cream, (1 cup) 1 1/2 teaspoons vanilla extract 1/4 teaspoon salt 1 teaspoon lemon juice 3/4 cup unseasoned pumpkin puree 3 tablespoons dark brown sugar 2 tablespoons unsulfured molasses 1 teaspoon ground cinnamon, 1 teaspoon ground ginger , 1/2 teaspoon freshly grated nutmeg , 1/8 teaspoon ground cloves Per serving: 221 calories; 6 g fat ( 3 g sat , 2 g mono ); 30 g carbohydrates; 9 g protein; 1 g fiber http://www.eatingwell.com/recipes/marbled_pumpkin_cheesecake.html

14. Cheesecake Option #3 Crust 2 c grape nuts cereal, 1/3 cup apple juice concentrate Place cereal or granola in a food processor with a metal blade. Process until coarsely ground. Place ground cereal in a bowl; add apple juice concentrate and mix well. Press into a 9-inch pie plate. Filling Sliced 2 lbTofu, firm ¾ c honey 1/4 tsp Cinnamon 1 tsp vanilla In a large bowl, mash together tofu and honey. Add vanilla and cinnamon, if desired. With electric mixer, beat mixture until fluffy. Spoon into crust and smooth out the top. Cover loosely with plastic wrap and refrigerate until serving time. Topping: Just before serving, arrange fruit over the top of the cheesecake. (Pictured with rasberries arranged on top.) Serves 8 to 10 Per serving: 306 cal, 4 g fat, 12 g protein, 62 g carbs, 0 chol; 322mg sod. From May 1990 Vegetarian Times page 38 Article by Mary McDougall http://www.bigoven.com/recipe/115916/no-cook-tofu-cheesecake

15. Cheesecake Option #4 Serves 16 Crust 15 plain Melba toasts, (about 4 ounces; not Melba “snacks”) 1/3 cup walnut halves 2 tablespoons extra-virgin olive oil 2 tablespoons sugar Cheesecake 14 ounces reduced-fat (Neufchâtel) cream cheese 1 cup sugar 2 1/2 cups low-fat or nonfat plain Greek yogurt, (see Ingredient Note) 7 large egg whites 1 teaspoon cinnamon Nutrition Per serving: 263 calories; 10 g fat ( 5 g sat fat) 35 g carbs; 9 g protein; 1 g Fiber *Recipe belows include elaborate topping http://www.eatingwell.com/recipes/greek_yogurt_cheesecake_with_ouzo_poached_figs.html

16. Sample Sweet Treats • Mock Apple Pie, 150-200 calories Lowfat vanilla yogurt, unsweetened applesauce, crushed graham crackers 150-200 calories • Peach Crunch, 165 calories 1 sliced peach with 2 tbsp Kashi cereal, 2 tbsp whipped topping, 1 T dark chocolate chips • Trail Mix, 165 calories 2 tbsp raw, unsalted almonds (previously toasted), 1 tbsp raisins or dried cranberries, 1 tbsp mini chocolate chips

17. Dark Decadence, 125 calories 3 Dove brand chocolate miniatures kept in the freezer • Cookie Monster, 160 calories Two small cookies • Sandwich It In, 150 calories Skinny Cow ice cream sandwich • I Scream for Ice Cream, 150 calories ½ cup low-fat, slow-churned ice cream

18. Holiday Meal Calories

19. Lighter Cooking, Still Tasty • Herbs - oregano, basil, cilantro, thyme, parsley, sage, or rosemary • Spices - cinnamon, nutmeg, pepper, red pepper or paprika • Refrigerated salad dressing or homemade using 2T olive oil + 1 T vinegar + 1 t honey or dijon mustard • Mustard • Greek yogurt • Salsa • Lemon or lime juice • Vinegar • Horseradish • Fresh ginger • Red pepper flakes • Sprinkle of parmesan cheese (stronger flavor than most cheeses) • Sauté in 1-2 t olive oil, broth or wine

20. AppeTeasers • Brushetta: Tomatoes, garlic and basil atop bread. Get whole wheat or multigrain baguettes from the bakery. 45 calories; 2 g fat per piece • Smoked salmon mousse: In a food processor, mix 6 ounces smoked salmon with light cream cheese, some dill, lemon zest and juice, and a handful of capers. Mix until creamy, then spread on sliced baguettes and top with a thin slice of English cucumber. 75 calories; 3 g fat • Salsa: Jarred or homemade, spicy or mild, this is a no-fail appetizer. Serve it with baked or whole-grain chips, vegetables or pita chips. 50-75 calories a cup • Shrimp cocktail: Shrimp is lean, and each one has 1 gram of filling protein. Protein takes longer to digest and keeps you fuller, longer. 10 calories, no fat per shrimp with a teaspoon of cocktail sauce.

21. Popcorn: Popcorn is a whole grain, and 1 cup of air-popped popcorn has just 30 calories. Spritz with nonstick spray, then sprinkle on oregano, black pepper and parmesan cheese.Fruit and cheese: Skip the crackers and serve cheese with fruit instead. Cheese is full of calcium and protein, and the fruit helps bring out its flavor. 115 calories, 7 g fat in one ounce of cheddar cheese. Swap low-fat for full-fat cheese. Deviled eggs: Halve the mayo in the recipe to save calories. These are another filling, healthy treat. Instead of your typical filling, try hummus, salsa, or even that smoked salmon mousse. 65 calories, 3 g fat per half of an egg.

22. Questions • Happy Holidays!