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Nutrition Notes
December 2011


Healthy Gift Ideas and Fabulous Holiday Recipes

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Did you Know....

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Traditional eggnog can have over 400 calories per cup?  Try this lightened up version for about half the calories.
  • 4 cups whole milk
  • 1 (12-ounce) can evaporated fat-free milk
  • 1/2 cup sugar
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • 3 large organic eggs
  • 1/4 cup brandy
  • 1 teaspoon vanilla extract

Place milk and evaporated milk in a large saucepan. Bring to a simmer over medium heat.

 

Combine sugar, cinnamon, nutmeg, and eggs in a large bowl. Gradually add hot milk to egg mixture, stirring constantly with a whisk. Return milk mixture to pan; cook over medium-low heat until thick (about 8 minutes), stirring constantly. Pour into a bowl; stir in brandy and vanilla. Press plastic wrap onto surface of eggnog, and chill 8 hours or overnight.

 

Makes 12 one-half cup servings

 

Healthy Gift Ideas

 

I thought I'd share some of my favorite ideas for holiday gifts that keep on giving all through the year. Let me know if you have other ideas and I'll include them in future issues!  

 

Kyocera CSN-202-RD Adjustable Mandoline Slicer  

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I got this for a gift and LOVE it. I use it almost daily! The Kyocera ceramic adjustable mandoline slicer is a compact, efficient way to slice vegetables quickly and uniformly. Easily adjust thickness by a simple turn of the dial. Adjusts to .5 mm 1.3mm, 2mm, and 3mm. Food glides effortlessly across the ceramic blade for perfect slices every time. It includes a hand guard to keep hands and fingers safe and cleans up easily in the dishwasher.

 

$19.68 at Amazon   http://tinyurl.com/7eg6yza

 

Spice Collections

 

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Besides enhancing the flavor of foods, spices also provide antioxidants and phytochemicals that protect us from disease. Assemble your own set of spices or buy them online....the collections from Penzeys's are amazing and they have all price ranges. (See the Mumbai Mixed Nuts recipe below) 

 

http://www.penzeys.com/cgi-bin/penzeys/c-Gift_Boxes.html

 

Nutrition Action Health Letter   

 

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I've been a 20 year subscriber to this outstanding newsletter published by the Center for Science in the Public Interest. It's an incredible value: 12 issues for only $10/year.

 

http://tinyurl.com/6noh27p    

 

Yaktrax Walker Traction Cleats for Snow and Ice

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I love these traction devices! They make walking and running outside in the winter safer by preventing slips on icy sidewalks and roads. Just be careful not to walk on your wood floors in these!

$14.72 at Amazon   http://tinyurl.com/6p7q9o7 

Omron HJ-112 Digital Pocket Pedometer

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Wearing a pedometer is a great way to motivate yourself to get up and move! In fact studies show when you're using one you're likely to increase your total number of steps a day by about 2,000, or 1 mile. This is a good reliable model for just $20.

 

http://tinyurl.com/7sp4k7d      

Contact Me

 

If you or someone you know needs help improving their health, click here to send me a message.

 

Butternut Squash Spiced Custard

 

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Serves 7 or 8

 

If you like pumpkin pie, you'll love these delicately spiced custards with a hint of orange essence.

 

1.5 lbs cubed butternut squash (I buy packaged cubed squash at Trader Joe's)

1/2 cup plain or vanilla-flavored soy milk (or cow's milk if preferred)

2 beaten eggs

1/4 cup maple syrup

2 Tbsp orange marmalade (optional but it gives a great flavor)

3/4 tsp cinnamon

1/4 tsp each allspice, cloves, and nutmeg

 

Steam the squash until tender, about 12 minutes. Let cool slightly, then puree in a food processor. Mix with the rest of the ingredients until smooth. Pour into 7 or 8 custard cups (depends on the size you're using). Place cups in a large roasting pan. Pour very hot water in the pan so it surrounds the cups and reaches a level about half way up the height of the cups. Bake in a preheated 350 degree oven for about 40 minutes until the custards are slightly puffed and a knife inserted in the middle comes clean. These are delicious served warm or cool and refrigerate until ready to serve.

 

Turmeric Latkes with Spicy Applesauce

 

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These crispy-on-the-outside-and-tender-on-the-inside latkes are delicious paired with a subtly spicy clove-scented applesauce. Both the sauce and the latkes contain turmeric, an anti-inflammatory spice native to India.

 

6 servings, 2 latkes each  

 

Sauce

  • 1.5 teaspoons expeller-pressed canola oil
  • 2 teaspoons grated fresh ginger
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground cloves
  • 1 cup unsweetened applesauce

Latkes

  • 2 cups shredded peeled russet potatoes
  • 1 small onion, finely chopped
  • 1 fresh green serrano chile, stemmed and finely chopped
  • 3 tablespoons finely chopped fresh cilantro leaves and tender stems (or parsley for those of you who can't stand cilantro)
  • 1/2 cup chickpea flour (see Note) or unbleached all-purpose flour
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher or sea salt
  • 1/2 teaspoon ground turmeric
  • 2 large eggs, slightly beaten
  • 4 tablespoons expeller-pressed canola oil, divided

Preparation for Applesauce  

  1. To prepare sauce: Heat 1.5 teaspoons oil in a small skillet over medium-high heat. Add ginger and cook, stirring, until light brown and aromatic, 30 seconds to 1 minute. Stir in turmeric and cloves. Cook until the spices are fragrant, 30 seconds to 1 minute more. Scrape the spices into the applesauce in a small bowl and stir well to combine.
  2. Preheat oven to 200°F. Place a baking sheet in the oven.
Preparation for Latkes
  1. Place grated potatoes in a clean dishcloth and wring out   excess liquid. Place potatoes in a large bowl with the onion, chile, cilantro, flour,cumin, salt, turmeric and eggs in a large bowl. Mix well.
  2. Heat 2 tablespoons oil in a large nonstick skillet or griddle over medium heat. Place a heaping tablespoon of the potato mixture in the skillet and flatten with a spatula into a disk roughly 3 inches in diameter. Form as many latkes as you can in the pan without overcrowding. Cook until golden brown and crispy on the bottom, 3 to 5 minutes. Flip and continue cooking until the other side is golden brown and crispy, 3 to 5 minutes. Briefly drain on a paper towel-lined plate, then transfer to the oven to keep warm. Repeat with the remaining oil and potato mixture.
  3. Serve the latkes with the seasoned applesauce.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 3 days.
  • Note: Chickpea flour, or garbanzo bean flour, is commonly used in Indian and Middle Eastern cooking. It's a gluten-free alternative to wheat flour. Look for it in the gluten-free or bulk-foods section of large supermarkets and natural-foods stores or online at bobsredmill.com.

Adapted from www.eatingwell.com

 

Mumbai Mixed Nuts

 

These spicy nuts make a wonderful gift! 

 

Makes 6 cups.

  

* 1 scant cup turbinado sugar or raw sugar

* 1 tbsp. finely ground sea salt

* 2 tsp. onion powder

* 2 tsp. garlic powder

* 2 tbsp. ground cumin

* 2 tsp. ground cayenne pepper

* 2 tsp. ground cinnamon

* 2 tsp. ground white pepper

* 2 c. whole roasted unsalted almonds

* 1 c. walnut halves

* 2 c. whole roasted unsalted cashews

* 1 c. shelled unsalted pistachio nuts

* 2 egg whites

  

Preheat oven to 250 degrees. Combine the sugar, salt, onion and garlic powders, cumin, cayenne, cinnamon and white pepper in a small bowl. Combine all the nuts in a large shallow casserole. Beat the egg whites until they are frothy and pour over the nuts.

  

Toss the nuts in the egg whites until they are well coated and no egg white remains at the bottom of the casserole. Add the sugar-spice mixture and continue to toss and mix the nuts until they are thickly coated with spices.

  

Line a large (11-inch-by-17-inch) baking sheet with parchment paper. Transfer the nuts to the baking sheet and gently flatten them into a compact solid layer that covers the entire surface of the pan.

  

Roast the nuts on the middle rack of the oven for 20 minutes. Rotate the pan and roast the nuts for another 25 minutes. Remove the nuts from the oven, reduce oven temperature to 140 degrees, and prop the oven door slightly ajar with a wooden spoon. Use a large metal spatula to turn over the large clumps of nuts in the pan. Return the nuts to the oven and allow them to dry 5 hours.

  

Cool the pan on a rack at least 3 hours, until completely cool. Break the nuts by hand into bite-sized clusters and place them in an airtight container. Keep the container in a cool, dry area until you are ready to assemble as a gift.

  

Nutrition information per ¼ cup serving:

  

Calories 218 Fat 16 g Sodium 300 mg Carbohydrates 16 g Saturated fat 2 g Calcium 54 mg Protein 7 g Cholesterol 0 mg Dietary fiber 3 g

  

Note: From "Gourmet Gifts: 100 Delicious Recipes for Every Occasion to Make Yourself & Wrap With Style," by Dinah Corley. 

 

Wishing you all a joyous holiday season!

Sincerely,

 
Sharon Lehrman, MPH, RD, LD
Nutrition Health and Wellness  

 

Copyright 2011 Sharon Lehrman, All Rights Reserved.

This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care.
In This Issue
Healthy Gift Ideas
Butternut Squash Spiced Custard, Turmeric Latkes with Spicy Applesauce, and Mumbai Spiced Nuts
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Contact Me

 

If you or someone you know needs help improving their health, click here to send me a message.

 



 

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