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Nutrition Notes 
November 2013
 
Peel Garlic in 10 Seconds
 
Enjoy Thanksgiving without Getting Stuffed!

Thanksgiving Favorites
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Did You Know......?

 

 

  

You can peel an entire head of garlic in 10 seconds?  Thanks to my friend Marla for posting this on Facebook.  I've done a lot of cooking but had never seen this quick and clever technique from Saveur.com.

 

Once you've peeled the garlic cloves, use them in the delicious recipe below for Garlic Mashed Potatoes and Cauliflower (yum!).

 

You can view the video here.

 

WHAT YOU'LL NEED

* 2 deep bowls of equal size, made of a hard material like metal or Pyrex
* A dry (not fresh) head of garlic  

 

HOW IT WORKS

Smash the head of garlic with the heel of your hand. Sweep the cloves into one bowl, and invert the second bowl over the top of the first bowl. Hold the bowls together where the rims meet and shake the dickens out of it for 10-20 seconds, until the garlic cloves have been released from their skins.

 

I Love Thanksgiving!

 

This is one of my favorite holidays!  There's nothing like the aroma of a roasting turkey, gravy broth bubbling on the stove, and pumpkin pie baking in the oven. But I used to feel horribly uncomfortable after the meal, until I started practicing these tips that allow me to enjoy all the foods I love without that awful "Thanksgiving stuffed" feeling.

  • Skip the appetizers---There's so much food at the main meal, do we really need all the extras beforehand? Our family no longer spends 1-2 hours before the meal filling up on hors d'oeuvres.
  • Buffet food order matters---Something as simple as the order of the food at your buffet can make all the difference in how many calories you eat!  A new study showed that more than three quarters of diners chose the first dish they saw, while the first three dishes accounted for two-thirds of all food taken. The researchers suggested that rearranging food order from healthiest to least healthy can nudge unknowing or even resistant diners toward a healthier meal, helping make them slim by design. So place your salad, veggies, and fruit first in the buffet line!
  • Scan first---Browse the food selections and decide what are "must haves" and what you can do without. I love stuffing and sweet potatoes but I can skip the rolls.
  • Small servings---Take smaller servings of the starchy or high calorie foods and larger servings of the turkey, veggies, salad, and fruit.
  • Time out for seconds---You can always go back for seconds, but try waiting 15-20 minutes first. By then you'll likely find you're already full.
  • What about dessert?  Enjoy a sliver of one or two of your favorite desserts, eating slowly and savoring their deliciousness. It's really the first several bites that are the best; after that our taste buds start to become desensitized to the flavors.
  • Take a walk---If weather allows, get your family up off the sofa and take a walk, kick the soccer ball around, or play some touch football. 
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Thanksgivukkah

 

You may have heard that for the first time since 1888 Thanksgiving and Hanukkah are converging at the same time. And it's not going to happen again for another 77,798 years!  There are hundreds of recipe ideas for celebrating the two holidays together....check out this Pinterest page if you're looking for some creative ideas!  I've also included a few of my favorite traditional recipes below.

 

Garlic Mashed Potatoes and Cauliflower

 

 

 

Serves 8

  • 4 cups peeled and quartered organic potatoes
  • 4 cups chopped cauliflower florets
  • 1 head garlic, cloves separated and peeled (see quick technique above in the Did You Know section)
  • ¼-1/2 cup hot milk or low sodium vegetable or chicken broth (amount depends on how creamy you like this)
  • 2 tbsp butter or trans-fat free soft margarine
  • Sea salt and fresh ground black pepper to taste
  • Chopped parsley for garnish
  1. Boil the potatoes, garlic, and cauliflower until soft. Drain well.
  2. Smash or put through a ricer. Add the hot liquid and butter or margarine. Stir lightly to combine.
  3. Season to taste with salt and pepper and garnish with chopped parsley. Serve hot. 

Gingered Pumpkin Pie

 

 

 

Serves 8

 

When you make this, you'll realize a great pumpkin pie doesn't require a pie crust! The gingersnap streusel topping adds a delightful crunch to this favorite Thanksgiving dessert. 

  • 18 gingersnap cookies
  • 1 tablespoons granulated sugar
  • 1 tablespoon all-purpose flour
  • 2 tablespoons chilled butter, cut into small pieces
  • 1/3 cup granulated sugar
  • 1/3 cup brown sugar, packed
  • 1-1/2 teaspoons ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1 (15-ounce) can unsweetened pumpkin (or 2 cups fresh mashed pumpkin)
  • 1 (12-ounce) can evaporated fat-free milk
  • 2 large eggs
  • large egg white
  1. Preheat oven to 350°.
  2. Whir 8 ginger cookies in a food processor until crumbs are formed. Spray a 9" pie pan with cooking spray and dust with the crushed gingersnap cookies. 
  3. Place another 10 cookies, 1 tablespoon sugar, and flour in the food processor; process until cookies are ground. Add butter; pulse until crumbly. Reserve for topping.
  4. Combine the 1/3 cup of each sugar and remaining ingredients and mix well.. If you are using fresh pumpkin, you will get a smoother texture if you process the mixture with a handheld mixing wand, mixer, or blender. Pour mixture into the pie plate that has been dusted with the crumbs. 
  5. Bake at 350° for 30 minutes. Sprinkle reserved crumb mixture over pie; bake at 325° an additional 15 minutes or until center is set. Cool to room temperature on a wire rack.

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I'm so grateful for the wonderful people in my life, including you who have invited me into your life with ideas for living a healthy balanced life. Enjoy your holiday season!   

Be well,

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

 

Copyright 2013 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
Thanksgiving Tips
Thanksgivukkah: Pinterest recipe ideas; Garlic Mashed Potatoes and Cauliflower, Gingered Pumpkin Pie
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