Title: Healthy holiday recipes
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Permanent Link: http://ufdc.ufl.edu/UF00094954/00001
 Material Information
Title: Healthy holiday recipes
Physical Description: Book
Language: English
Creator: Living Well, College of Health and Human Performance, University of Florida
Publisher: Living Well, College of Health and Human Performance, University of Florida
Place of Publication: Gainesville, Fla.
Publication Date: 2009
Copyright Date: 2008
 Record Information
Bibliographic ID: UF00094954
Volume ID: VID00001
Source Institution: University of Florida
Holding Location: University of Florida
Rights Management: All rights reserved by the source institution and holding location.

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Healthy
Holiday
Recipes
U Living Well
UCollege of Health and Human Performance
UNIVERSITY of FLORIDA







Healthy Gators 2010

Welcome to the first edition of
the Living Well Healthy Holiday
Recipe Booklet. The holidays are
a wonderful time for colleagues,
friends and family to gather and
share their appreciation of one
another. One of the ways that we
t t a often use to let others know we
appreciate them and what they
bring to our lives is through
sharing food. Many times the old
family recipes include more fat,
more sugar and more calories than our current more sedentary lifestyles
allow us to work off.

During the holiday season, it seems there is always food around; would-
n't it be great if we could eat that wonderful holiday food knowing that
it has been prepared using more healthy ingredients while maintaining
that same great taste? The recipes in this booklet are a start in that direc-
tion. All have been created with healthful eating in mind.

The Healthy Gators 2010 coalition is pleased to endorse the Healthy
Holiday Recipe Booklet and encourages you to not only use these
recipes, but to think about how you might modify some of you favorites
to increase their good health potential.


Happy Holidays!



Chris Machen
University of Florida First Lady
Chair Healthy Gators 2010 Steering Committee







Table of Contents

Introduction
A note from UF First Lady Chris Machen .......................... 2
Live Well, Eat Well ............................................4

Tips for Healthy Holiday Eating
Substitute Grocery List .......... ..... ......................5
Talking Turkey- How to Handle Your Holiday Bird ................. 6
How to plan a low-fat Thanksgiving Day meal ..................... 8

Main Dishes
Baked Ham with Pineapple Glaze. .............................. 9
Braised Lamb Shanks with Rosemary Polenta ..................... 10
Low Fat Vegetable Lasagna ................................. 11

Side Dishes
Corn Bread ............. ..................................... 12
Latkes (Potato Pancakes) ................................... .. 13
Green Bean Casserole........................................... 14
Roasted Squash ................................................ 15
Skinny Mashed Potatoes ................. ..... .............. 16
Low Fat Bread Stuffing .................. ..... .............. 17

Desserts
Low Fat Pumpkin Cheesecake .................. .............. 18
Pumpkin Custard ............................................ 19
Sweet Potato Pie ............................................. 20
Baked Apples ................................................21


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Live Well, Eat Well


With the holidays quickly approaching, the tendency is to settle into the
routine of eating too much and exercising too little. This year Living
Well, in conjunction with Healthy Gators 2010, is proud to present the
first annual holiday low-fat recipe booklet. This booklet offers low-fat
alternatives for a variety of traditional holiday foods.

Living Well is available all year to help you with your wellness needs.
Currently we offer convenient group fitness classes during lunch and
directly following work. We have qualified trainers to help you begin
your fitness program or motivate you to continue working out. The
facility is filled with state-of-the-art equipment including Stair Masters,
treadmills, strength training machines and free weights.

We hope you find this booklet beneficial as you prepare your holiday
menus. Living Well wants to be your resource for healthy solutions.
Remember, Living Well is available to help with beginning and main-
taining your upcoming New Year's resolutions!

Please enjoy a safe and healthy holiday season.

Happy Holidays!



Cassie Howard
Living Well Director
College of Health and Human Performance


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Substitute Grocery List


Use
1 cup Applesauce


8 ounces Cream Cheese

1 cup Heavy Cream


1 cup Sour Cream




1 Egg

1 cup Oil or Fat (basting)



Sugar Substitutes
Sweet One
Equal
Splenda
Sweet 'N Low


8 ounces Yogurt Cheese

2 teaspoons Cornstarch or
1 tablespoon Flour +

1 cup Nonfat Milk
1 cup lowfat Cottage Cheese +
2 tablespoons Skim Milk +
1 tablespoon Lemon Juice

2 Egg Whites

1 cup Fruit Juice or
1 cup Lowfat Stock



1 packet= 2 teaspoons sugar
1 packet= 2 teaspoons sugar
1 teaspoon= 1 teaspoon sugar
1 packet= 2 teaspoons sugar


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Instead Of
1 cup Butter







Turkey Tips

How to handle your holiday bird
If you get nervous at the very thought of cooking a Thanksgiving or
Christmas turkey, you're not alone. Fortunately, there are many
resources available so we can prepare our feasts without fear of giving
someone food poisoning, or bringing a burnt offering to the table. As
long as you follow basic food-safety rules, monitor the turkey while it's
cooking and have a timetable for preparing the rest of the meal, chances
are your Turkey Day will go off without a hitch. Here are some helpful
tips on how to handle your turkey:

Thawing a Frozen Turkey
If you are buying a frozen turkey, allow plenty of time for it to defrost.
You can defrost the turkey in the refrigerator or in cold water. Never
defrost a turkey at room temperature.
* Defrosting the bird in the refrigerator is the safest method, and also
requires the least maintenance.
* Leave the turkey in its original wrapping and place it in a baking
pan, breast side up. Allow 24 hours of thawing time for every five
pounds of turkey.
* If you choose to use the cold water method, put the turkey, still in
its original wrapping, in a large sealed bag to prevent contamina-
tion. Place the turkey in a basin or bath and cover with cold water.
Change the water completely every 30 minutes. You should allow
30 minutes of thawing per pound. Undoubtedly this is a faster
(though labor-intensive) method, but there is a risk of bacterial
growth near the surface of the bird as the interior continues to
thaw. Once thawed this way, the turkey should be cooked immedi-
ately.

Handling a Raw Turkey
Make sure you use a separate cutting board and utensils for the turkey
to avoid contaminating other foods. Be sure to wash your hands with
hot, soapy water before touching anything else in the kitchen. Wash the
cutting boards and utensils used for the turkey as soon as you are done
with them. Use paper towels instead of cloths for clean up wherever
possible.

Stuffing the Turkey
If you choose to stuff the turkey rather than cook it separately, stuff the
bird just before it goes into the oven. Be sure to remove the giblets and
rinse the turkey in and out with cold water first. Place the stuffing loose-






ly into the turkey's cavity. Remember, you will need to allow a longer
cooking time if the bird is stuffed.

Cooking the Turkey
People have different ideas about how to cook a turkey. As long as you
roast the bird at a minimum of 325 degrees until the thickest part of the
inner thigh registers 180 degrees on an instant-read thermometer, you
will be fine. The breast meat should register 170 degrees, and if the bird
is stuffed, the stuffing must reach 165 degrees. See below for approxi-
mate cooking times.

Out of the Oven
Once out of the oven, allow the turkey to rest for at least 15-20 minutes
to allow the juices to settle. The temperature of the bird will continue to
rise. After carving the turkey, allow leftovers to cool slightly (but no
more than an hour), then place in an airtight container and store in the
refrigerator. Store leftover stuffing separately. Use within three days.


Turkey Cooking Times
Weight Unstuffed
8-12 pounds 2 3/4 3 hours
12-14 pounds 3 3 3/4 hours
14-18 pounds 3 3/4 4 1/4 hours
18-20 pounds 4 1/4 4 1/2 hours
20-24 pounds 4 1/2 5 hours


Stuffed
3 3 1/2 hours
3 1/2 4 hours
4 4 1/4 hours
4 1/4 4 3/4 hours
4 3/4 5 1/4 hours


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How to plan a low-fat

hanksgiving m...................

1. Try to have a mix of starches and lighter dishes, such as vegetables.
2. Consider serving fewer appetizers, and avoid heavy, cream-based
dips. Instead of crackers or chips, offer cut-up vegetables.
3. Make a reduced-fat version of mashed potatoes using chicken stock,
skim milk, or even the water the potatoes were boiled in, instead of
cream.
4. Consider serving simple steamed vegetables instead of gratin veg-
etable dishes or other fat-heavy casseroles.
5. Reduce the fat in your homemade gravy by defatting the broth you
use.
6. Serve the turkey with the skin removed.
7. Bake the stuffing instead of cooking it inside the bird. (The turkey
drippings that seep into the stuffing can be fatty.) Eliminate sausage
from your stuffing recipe, or reduce the amount of sausage by half.
8. In all your dishes, reduce the amount of cooking fat (oil, butter, etc.)
used to saut6 onions and other vegetables. Either use cooking spray
in a nonstick pan or use just a tablespoon or two of fat, adding a lit-
tle water if the vegetables begin to stick. Salting the onions or other
vegetables in the beginning of cooking helps to draw water out of
them, making it less likely that they'll bum.
9. Serve a fruit dessert instead of, or in addition to, the typical pies. Or
serve a pumpkin custard without the crust. (Pie crust has a lot of fat,
typically much more than the pie filling.)
10. Ask yourself if the reduced-fat dishes you're planning to serve will
be appreciated by those who aren't as concerned about having a
low-fat diet. Offer alternatives if possible, such as salad dressing on
the side, or both rich and light mashed potatoes.

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Baked Ham with
Pineapple Glaze

1 (5-pound) bone-in, less-sodium ham
Cooking spray
2 teaspoons whole cloves (optional)
3/4 cup pineapple jelly
2 tablespoons dark rum
1 tablespoon peach nectar
1 tablespoon Dijon mustard

Preheat oven to 350. Trim fat and rind from ham. Score outside of ham
in a diamond pattern. Place ham on a broiler pan coated with cooking
spray. Bake at 350 for 1 hour. Stud ham with cloves, if desired.
Combine jelly, rum, nectar and mustard. Brush ham with jelly mixture.
Bake an additional 30 minutes or until meat thermometer registers 140,
basting once. Place ham on a platter; cover with foil. Let stand 10 min-
utes before slicing.

Yield: 20 servings (serving size: 3 ounces ham)

Nutrition Facts:
Calories 166 (27% from fat); Fat 4.9 g (sat 1.6 g, mono 2.3 g, poly 0.5 g);
Protein 18.5 g; Cholesterol 47 mg; Calcium 8 mg; Sodium 882 mg; Fiber
0.0 g; Iron 1.3 mg; Carbohydrate 10.2 g

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Braised Lamb Shanks with

Rosem. ry Po..............lenta......


Lamb
6 (3/4 pound) lamb shanks, trimmed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black
pepper, divided
2 cups diced onion
1 cup diced carrot
1/2 cup diced celery
2 garlic cloves, minced
3/4 cup dry red wine
1 (14.5-ounce) can no salt-added petite
diced tomatoes, undrained
1 (14-ounce) can less-sodium beef-
broth


1 tablespoon chopped fresh rosemary
1 teaspoon water
1/2 teaspoon cornstarch
Polenta
4 cups fat-free, less-sodium chicken
broth
1 teaspoon chopped fresh rosemary
1/4 teaspoon freshly ground black
pepper
1 cup finely ground yellow cornmeal
1/4 cup (1 ounce) grated fresh
Parmesan cheese


Preheat oven to 3000. To prepare lamb, sprinkle lamb evenly with 1/4
teaspoon salt and 1/4 teaspoon pepper. Heat a large, wide Dutch oven
over medium-high heat. Add lamb, and cook for 12 minutes, browning
on all sides. Remove lamb from pan. Add onion, carrot and celery to
pan; saut6 8 minutes or until lightly browned. Add garlic, and saut6 1
minute. Add red wine; bring to a boil. Cook 2 minutes or until most of
liquid evaporates. Return lamb to pan; stir in tomatoes, beef broth, and 1
tablespoon of chopped rosemary. Bring to a boil. Cover Dutch oven;
place in oven. Bake at 3000 for 2 hours or until lamb is tender. Remove
lamb from pan; set aside and keep warm. Add remaining 1/4 teaspoon
salt and remaining 1/4 teaspoon pepper to pan; bring to a boil over high
heat. Cook until sauce is reduced to about 3 1/2 cups (about 30 minutes),
stirring frequently. Combine water and cornstarch in a small bowl, stir-
ring with a whisk. Add cornstarch mixture to pan; cook 30 seconds or
until sauce thickens, stirring constantly. To prepare polenta, bring chick-
en broth, 1 teaspoon rosemary, and 1/4 teaspoon pepper to a boil in a
large saucepan. Gradually add cornmeal, stirring constantly with a
whisk. Reduce heat to medium; cook 4 minutes or until thick, stirring
constantly. Remove from heat, and stir in cheese. Serve immediately
with lamb and sauce.
Yield: 6 servings (serving size: 1 lamb shank, 2/3 cup polenta, and about
1/2 cup sauce)
Nutrition Facts: Calories 447 (20% from fat); Fat 10.1 g (sat 3.9 g, mono
4.2 g, poly 0.7 g); Protein 51.1 g; Cholesterol 151 mg; Calcium 135 mg;
Sodium 815 mg; Fiber 4 g; Iron 4.9 mg; Carbohydrate 34.4 g
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Low-fat Vegetable

Lasagna.....

2 teaspoons olive oil
1 garlic clove, crushed
1 medium onion, finely chopped
1 1/2 cups cremini mushrooms, sliced
1 celery stalk, chopped
1 medium carrot, diced
1 medium zucchini, chopped
1 yellow squash, chopped
1 28-ounce can crushed tomatoes
2 tablespoons tomato paste
1 teaspoon oregano or mixed Italian herbs
Freshly ground black pepper
2 handfuls baby spinach salad leaves, roughly chopped
1 15-ounce tub fat-free or low fat ricotta
8-ounces no-cook lasagna noodles
3/4 cup reduced fat shredded mozzarella cheese


Preheat oven to 3750, and coat an 11 X 7-inch baking dish with nonstick
cooking spray. Heat oil in a large saucepan. Saut6 garlic for 1 minute,
followed by onion, mushrooms, celery, carrots, zucchini and squash.

Gently saut6 for 10 minutes until vegetables are softened. Add tomatoes,
tomato paste, herbs and some black pepper. Bring to a boil, then reduce
to a simmer for 10 minutes. Stir in spinach.

Spread a cup of sauce on the bottom of the baking dish. Top with noo-
dles, followed by half the ricotta cheese; add another layer of sauce, fol-
lowed by noodles and remaining ricotta cheese. Continue with remain-
ing noodles and sauce, ending with sauce. Top with mozzarella and
bake for 30 minutes.

Yield: 8 servings
Nutrition Facts: Calories 303; Calories from Fat 37; Total Fat 4.1 g (sat
1.5 g); Cholesterol 42 mg; Sodium 461 mg; Carbohydrate 50.6 g; Fiber 4.6
g; Protein 15.8 g

Source: 'it' I .'Ltc.'i.'i g.about.com/od/pastaandrice/r/veglasagna.htm







Corn Bread

2/3 cup all-purpose flour
1 1/3 cups yellow cornmeal
1 tablespoon sugar
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1 1/4 cups 1% low-fat milk
3 large eggs, lightly beaten
2 tablespoons butter, melted
Cooking spray

Preheat oven to 400.
Lightly spoon flour into dry measuring cups; level with a knife.
Combine flour and next 4 ingredients (flour through salt) in a large
bowl, stirring with a whisk. Make a well in center of mixture. Combine
milk, eggs, and butter in a small bowl, stirring with a whisk. Add to
flour mixture, stirring just until moist. Spoon batter into a 13 x 9-inch
baking pan coated with cooking spray. Bake at 4000 for 20 minutes. Cool
in pan 10 minutes. Remove from pan; cool completely on a wire rack.

Yield: 10 servings

Nutrition Facts:
Calories 158 (26% from fat); Fat 4.5 g (sat 2.2g,mono 1.4g,poly 0.5g);
Protein 5.3 g; Cholesterol 71 mg; Calcium 115 mg; Sodium 298 mg; Fiber
1.6 g; Iron 1 mg; Carbohydrate 23.8 g

Source: itt'. 'fI, '1 L, l1 i.glight.com/cooking/


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Latkes (Potato Pancakes)


12 ounces Idaho potatoes, peeled
3 tablespoons part-skim ricotta cheese
2 tablespoons flour
2 tablespoons sugar
2 teaspoons finely grated orange peel
1 teaspoon baking powder
1/4 teaspoon salt
1 egg, lightly beaten
1/3 cup golden raisins
1/4 cup vegetable oil, such as canola
4 teaspoons confectioners' sugar (or powdered sugar)


Preheat oven to 3500.
Grate potatoes into a large mixing bowl. Stir in ricotta, flour, sugar,
orange peel, baking powder and salt. Add eggs and raisins; mix until
well combined.
In a large, heavy, non-stick skillet, heat 1 tablespoon oil over medium
heat. Using a tablespoon, spoon potato mixture into skillet, using about
2 tablespoons per pancake (skillet should hold about 4 pancakes at a
time). Flatten mixture slightly with a spatula. Cook pancakes 2 minutes,
then flip and cook another 2 minutes or until golden brown. Transfer
pancakes to a baking sheet while cooking the remaining pancakes.

Place cooked pancakes in the oven and bake 10 minutes or until pan-
cakes are cooked through.
Garnish pancakes with a sprinkling of confectioners sugar and serve
with applesauce, if desired.
Variations:
Serve with unsweetened applesauce, if desired (serving suggestion is
not included in the nutritional analysis).

Nutrition Facts: (per serving) Calories 156; Fat 8 g; Carbohydrates 20 g;
Protein 3 g; Sodium 145 mg; Fiber 1.4 g; Calcium 25 mg

Source: http:www.calorieking.com



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Green Bean Casserole

2 9-ounce packages frozen French-style green beans
1/3 cup chopped onion
2 teaspoons margarine
3 tablespoons fine dry bread crumbs
1 10-3/4-ounce can lower-sodium condensed cream of mushroom soup
1/4 cup plain fat-free yogurt
2 tablespoons diced pimento
1/8 teaspoon pepper


Cook the green beans according to the package directions, except omit
salt. Drain well.

Meanwhile, in a small saucepan cook the onion in margarine until onion
is tender. Stir in the bread crumbs; set aside.

In a large mixing bowl stir together the soup, yogurt, pimento, and pep-
per. Stir in the beans. Transfer mixture to a 1-quart casserole. Sprinkle
bread crumb mixture atop beans in casserole.

Bake in a 350 oven for 25 to 30 minutes or until the mixture is heated
through and the crumbs are golden. If desired, garnish with additional
pimento pieces.

Yield: 5 servings

Nutrition Facts: (per serving) Calories 121; Total Fat 6 g; Carbohydrate
15 g; Fiber 2 g; Protein 4 g

Source: http://recipes.bhg.com/recipes/


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Roasted Squash

5 pounds assorted hard winter squash (butternut, acorn, delicate, or
sweet dumpling), seeded and cut into 4-inch chunks
5 tablespoons (25g) reduced fat margarine, at room temperature
5 tablespoons (24g) brown sugar
Refrigerated butter-flavored cooking spray
Salt
Freshly ground pepper


Preheat oven to 4000
Arrange squash, cut side up, in two large roasting pans and lightly coat
top with cooking spray. Season with salt (if using) and pepper to taste.
Roast for 20 minutes. Switch pan positions and continue to roast another
25 minutes, until squash is tender when pierced with the tines of a fork.
(Squash may be heated to this point, covered, and refrigerated until next
day.)

When ready to serve, preheat broiler. Lightly brush cut surfaces of
squash with margarine and sprinkle with brown sugar. Broil until sugar
begins to bubble, about 3 to 4 minutes. Transfer squash pieces to a serv-
ing platter and serve hot.

Yield: 10 servings

Nutrition Facts: Calories 96 (22% Calories from fat); Protein 2 g; Total
Fat 3 g (0.5g Saturated Fat); Carbohydrates 1 g; Dietary Fiber 5 g;
Cholesterol 0 g; Sodium 29 mg

Diabetic Exchanges: 1 1/2 Carbohydrate (bread/starch), 1/2 Fat

Source: http://www.diabetic -recipes.com/recipes/nov99_55.5.htm


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Skinny Mashed Potatoes

4 medium baking potatoes (such as russet, round white, or yellow)
(about 1-1/4 pounds)
1/3 cup light dairy sour cream ranch dip
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon snipped fresh chives or parsley
1 tablespoon butter or margarine, melted
Snipped fresh chives or parsley (optional)


If desired, peel potatoes. Cut up potatoes. In a medium covered
saucepan cook potatoes in boiling salted water for 20 to 25 minutes or
until tender; drain. Transfer potatoes to a large mixing bowl. Beat pota-
toes with an electric mixer on low speed until mashed. Add sour cream
ranch dip, salt, and pepper; beat until well mixed. Fold in the 1 table-
spoon snipped chives.

Spoon mixture into four 8-ounce casseroles. Drizzle with melted butter.
Bake, uncovered, in a 350 oven for 20 to 25 minutes until heated
through. To serve, if desired, garnish with additional snipped chives.

Yield: 4 servings

Nutrition Facts: Calories 138; Total Fat 5 g; Carbohydrate 21 g; Fiber 2 g;
Protein 4 g


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Low Fat Bread Stuffing

4 ounces sweet Italian turkey sausage, casings removed
1 teaspoon canola oil
1 cup chopped onion
1 cup chopped celery
1 cup chopped mushrooms
1 tablespoon fresh sage, finely chopped
1 teaspoon dried thyme
1/4 teaspoon black pepper
1 pound day-old artisan bread cubes
1 14 1/2-ounce can fat free, low sodium chicken broth
1 egg, lightly beaten, or 2 egg whites


Spray a large nonstick skillet with cooking spray. Cook sausage meat
until browned, breaking it into chunks with a spatula. Remove from pan
and set aside. Add 1 teaspoon canola oil to skillet. Add onion, celery and
mushrooms and saut6 until tender.

In a large bowl, combine bread cubes with cooked sausage, vegetable
mixture, herbs and pepper. Whisk together broth and egg, and pour
over stuffing mixture. Toss well to coat.
Spoon stuffing into 13-inch x 9-inch baking dish and bake at 350 for 40-
45 minutes, or until browned.

Yield: 12 servings

Nutrition Facts: Calories 134; Calories from Fat 24; Total Fat 2.7 g;
Cholesterol 23 mg; Sodium 341 mg; Carbohydrates 21.8 g; Fiber 1.6 g;
Protein 6.5 g


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Low Fat Pumpkin

Cheesecake

1 cup lowfat graham cracker crumbs
1/2 cup finely chopped pecans
2 tablespoons light pancake syrup or maple syrup
1/2 teaspoon ground cinnamon
2 tablespoons butter, melted
2 (8 ounce) packages light cream cheese, softened
1/2 cup white sugar
1/2 teaspoon vanilla extract
1 egg, beaten with
1/4 cup egg substitute
1/2 cup pumpkin puree
1/2 teaspoon ground cinnamon
1 pinch ground cloves
1 pinch ground nutmeg
1/2 cup frozen light whipped topping, thawed


1. Preheat oven to 350. In a large bowl, stir together the graham cracker
crumbs, 1/2 cup finely chopped pecans, 2 tablespoons light pancake
syrup, 1/2 teaspoon cinnamon and melted butter; press into the bottom
of a 9 inch springform pan. Bake in preheated oven for 10 minutes.
Reduce the oven to 325 .
2. In a large bowl, combine cream cheese, sugar and vanilla. Beat until
smooth. Blend in egg and egg substitute, beating well after each addi-
tion. Remove 1 cup of batter and spread evenly into bottom of crust; set
aside. Add pumpkin, cinnamon, cloves and nutmeg to the remaining
batter and stir gently until well blended. Carefully spread over the bat-
ter in the crust.
3. Bake in preheated oven for 40 minutes, or until center is almost set.
Allow to cool, then refrigerate for 3 hours or overnight. Top with light
whipped topping before serving.

Yield: 8 servings

Nutrition Facts: Calories 339; Total Fat 20.4 g; Carbohydrates 30.2 g;
Fiber 2 g; Protein 9.6 g







Pumpkin Custard

1 can, 16 ounces pumpkin
1/2 cup prunes, pitted and finely chopped
1/4 cup frozen apple juice concentrate, thawed
1/4 cup frozen orange juice concentrate, thawed
2 teaspoons margarine, reduced calorie
1 cup evaporated skim milk
12 cup fat-free egg substitute
1 tablespoon grated orange peel
2 teaspoon pumpkin-pie spice
8 Jack-Be-Little pumpkins (3 /2 inches in diameter)

1. In a medium saucepan, stir together the pumpkin, prunes, apple,
orange juice concentrate and margarine.
2. Simmer uncovered for 15 minutes, stirring frequently.
3. Transfer to a food processor and add milk, egg substitute, orange peel
and spice. Process until smooth.
4. Cut off tops of each pumpkin about and inch down. Scoop out the
seeds. Place the pumpkin shells in a 13"x9" baking dish.
5. Bake at 350 for about 30 minutes or until the flesh is tender but the
shells are not in danger of collapsing.
6. Spoon the custard mixture into the shells.
7. Bake at 350 for about 30 minutes or until a knife inserted near the
center of custard comes out clean.

Yield: 6 servings

Nutrition Facts: Calories 106; Fat 0.9 g; Fiber 1.9 g; Cholesterol 1 mg;
Sodium 74 mg

Source: www.tlow-miitl. i1'' .- I' N 1ii I,, i i ; 'ti h l : 1'; -' i '-i1, Il 1 I-'
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Sweet Potato Pie


2 large sweet potatoes, cooked and mashed
1/2 cup skim milk
1/2 cup maple syrup
1 teaspoon vanilla
1/4 teaspoon nutmeg
2 eggs

1. Boil sweet potatoes until soft.
2. Mash potatoes in a large-mixing bowl.
3. Combine mashed sweet potatoes with eggs, syrup, vanilla, milk and
nutmeg. Mix well.
4. Spray 9-inch pie pan with non-fat cooking spray.
5. Pour mixture into the prepared pan and bake at 350 for 1 hour or
until knife comes out clean.

Yield: 8 servings

Nutrition Facts: (without pie crust) Calories 105; Fat 1.49 g; Cholesterol
46.8 mg; Sodium 20.3 mg; Carbohydrate 20.8 g; Sugars 16.1 g; Protein
2.29 g

Optional: Prepare in a low fat pie crust and top with Cool Whip.

Source: irt' .', .' ,' i.o-fat-recipes.com/


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Baked Apples


2 cups dried cranberries
1 1/4 cups coarsely chopped walnuts
1 cup packed brown sugar
1 cup water
2 teaspoons ground cinnamon
6 Gala apples, cored and chopped (about 3 pounds)
Ida Red and McIntosh apples also work well

1. Chop the nuts and apples the night before, and combine with the rest
of the ingredients in the morning.
2. Combine all ingredients in a large microwave-safe dish. Microwave
on high 20 minutes or until apples are soft, stirring occasionally.
3. Serve these juicy baked apples over slices of spiced pumpkin bread,
warm bowls of oatmeal, or pancakes.

Yield: 6 servings

Nutrition Facts: Calories 126; Fat 4.1 g; Protein 1 g; Cholesterol 0 mg;
Calcium 16 mg; Sodium 4 mg; Fiber 2.3 g; Iron .5 mg; Carbohydrates
23.7 g

Source: http://www.food.cookinglight.com


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Special thanks to:

Chris Machen

Jill Varnes, Ed.D., CHES

Cassie Howard, MS

Michele Dye

Suzanne Sneed

Lindsay Berger

Terina Lopez

Aaron Majcen

Healthy Gators 2010

Living Well


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UF Living Well
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