Turkey to Tamales: Altering Recipes for More Healthful Holidays
Contact(s): Dr. Connie Sheppard, 210-467-6575, csheppard@ag.tamu.edu
Dr. Mary Bielamowicz, 979-847-9227, m-bielamowicz@tamu.edu
Adelita Munoz, 956-383-1026, AMunoz@ag.tamu.edu
“Holiday meals don’t have to be high in fat or calories to be tasty,” said Dr. Connie Sheppard, Extension agent for family and consumer sciences for Bexar County. “But low fat doesn’t always mean low calorie, so you have to consider both fats and calories.”
Turkey, especially turkey breast, provides both the lowest fat and highest protein content of any traditional holiday meat, she said. And the healthiest cooking method is baking.
“If you’re cooking a turkey, leave the skin on to contain the flavor, but remove it after cooking to reduce fat,” she said. “A turkey breast is the best option.”
When cooking turkey or another meat try basting it in its own juice or use a de-fatted broth instead of butter, Sheppard said.
“You can buy low-fat broth or de-fat your own by making it a day ahead and putting it in a the refrigerator,” she said. “Once it congeals, you can take it out and skim the fat off the top.”
Dressing should be made outside the turkey, Sheppard noted.
“Putting stuffing inside a turkey allows it to absorb more oil,” she said. “And getting the internal temperature high enough to cook it often means overcooking the outside of the bird.”
To make a lower-fat dressing, use a de-fatted broth instead of butter and either a turkey or chicken sausage if a meat ingredient is desired, Sheppard said.
Substituting low-fat, no-fat or ‘lite’ versions of typical ingredients in other holiday foods is a good way to make them heathier, usually without sacrificing taste, she added. Reduced or non-fat cheese, milk, cream cheese, cottage cheese, yogurt or mayonnaise can be substituted for higher-fat counterparts. And evaporated milk can be used as a substitute for cream.
Sheppard also suggested using low-fat margarine or sprays on vegetables instead of butter and substituting fatted broth for butter in mashed potato recipes.
“Steaming or roasting vegetables in a minimal amount of liquid instead of butter helps them retain their nutritional value and reduce fat,” she said. “Cooking them in de-fatted broth as an alternative to butter or margarine makes for flavorful vegetables that are low in fat and calories.”
Many traditional holiday recipes using sweet potatoes or green beans can be made more healthful, she added.
“Instead of candied sweet potatoes topped with marshmallows, try mashed or baked sweet potatoes with a little brown sugar and butter substitute,” Sheppard said. “If you’re making a green bean casserole, use reduced-fat mushroom or chicken soup or a de-fatted broth. Use low-fat or skim milk instead of whole milk, and forget the fried onion topping.”
When baking holiday sweets, such as cookies, cakes and pastries, try using the same amount of canola or vegetable oil as the amount of butter called for in the recipe, she said. Or try using half the oil and substitute applesauce for the other half. Tamales, a traditional holiday food in the southwestern U.S., can be made with lower-fat ingredients and still retain their flavor, said Adelita Munoz, Extension agent for family and consumer sciences for Hidalgo County.
“Combine healthy vegetables with the meat filling,” she said. “These could include carrots, peas, celery or others. Use canola oil instead of shortening and lard, and make the tamales smaller so that one tamale can serve as a portion. Also, use more filling than masa.” Non-fat refried beans can be used as a tamale filling, she added.
“And when you sit to enjoy tamales, try to eat them as a side dish,” Munoz said. “Don’t satisfy your hunger with tamales only.”
The sugar, fat or salt content of almost any holiday recipe can be reduced without a noticeable difference in taste, said Dr. Mary Bielamowicz, Extension nutrition specialist with Texas A&M University in College Station.
“If a recipe calls for a cup of sugar, use two-thirds of a cup,” she said. “If it calls for a half-cup of oil, shortening or other fat, use one-third cup. And if a recipe says to use one-half teaspoon of salt, use one-quarter teaspoon or omit the salt entirely.”
Another way to make holiday recipes more healthful is to substitute whole-grain or bran flours for recipes calling for all-purpose flour, said Bielamowicz.
“In most instances, you can replace one-quarter to one-half the amount of all-purpose flour you see in holiday recipes with whole wheat flour,” she said. “Or you can substitute oat bran or oatmeal for one-fourth of the all-purpose flour.”
Modifying more complicated recipes may not always produce the texture or flavor you want, Bielamowicz warned. So try out the new recipe before serving it to friends and family.
“Most changes in flavor or texture are typically not too significant and are well worth the tradeoff of a much healthier dish with less fat and fewer calories,” she said.
Bielamowicz also recommends certain “behavioral” changes should accompany recipe changes for a healthier holiday, including portion control, cutting down on sweets and eating slower.
Extension offices, which are in almost every county in the state, are an excellent source of information on ways to prepare more healthful holiday and everyday foods, including foods for people with diabetes or other health problems, she added.
Many Extension offices can set up food demonstrations for small groups at community centers, churches, schools or other public venues.
For more information, go to http://fcs.tamu.edu or call the local Extension office.
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