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Holiday Swapping List

11/21/2017

Believe it or not, it’s that time of year again. Time to lace up your sneakers and get ready for the November-December marathon, filled with dark and cozy days; calendars over-spilling amidst the uproar of yuletide spirit. Obstacles of dangerous desserts, meat mountains and conniving cocktails lay before you. How does one make it out unscathed?!

It is important to remember that as much as you’ll be giving to others - do not forget to give back to yourself! This includes nurturing your body with nutritious food, getting plenty of rest, maintaining physical activity, and staying hydrated. It’s understood that what should feel like second nature to us is sometimes very hard to maintain during the holidays. But, it is possible.

Although a Thanksgiving feast has its staples of roasted turkey, stuffing, potatoes and pie, it doesn’t always have to be a day of excessive caloric and sodium intake. There are plenty of ingredient swaps and preparation tips to make the holidays healthier, without sacrificing the taste or your top-chef reputation among family members. That way the focus is off of the food, and instead on time with our loved ones.

Here are some tips and tricks for swapping all the time - not just during the holidays.

Swapping for Fat

Yogurt
Yogurt is a great way to cut calories, while adding extra protein into a recipe (especially if you use Greek-style)! Substitute yogurt for 100% of the fat in baking. Tip: It works wonderfully in quick breads and muffins.

Purees
Use purees from beans and fruit, instead of 50% of the fat content a recipe calls for. Substituting oils and butters with pureed beans not only lessens calories and total fat content, it adds fiber and protein! Fruit purees, such as applesauce, prune puree, pumpkin, and mashed avocado also make a great substitute. Tip: When using a sweet fruit puree, reduce the amount of sweetener by 25%.

Flax seed (ground)
Flax can replace other fats in a 3:1 ratio (3T flax for every 1T fat). Tip: you don’t want to substitute too much, since it adds bulk. Use it in items that cook to 350 degrees or less, as the oils in flax can start to break-down at higher temperatures.

Solid Fats vs. Oils

Oil: Use plant oils that are high in monounsaturated fat, such as canola or grapeseed, to cut down on saturated fat and cholesterol. Here’s a conversion chart.

Hard fat          to         Oil
1 Tbsp.                         ¾ Tbsp.
2 Tbsp.                         1 ½ Tbsp.
1/3 cup                        ¼ cup
½ cup                           6 Tbsp.
¾ cup                           9 Tbsp

Swapping for Eggs

Applesauce
Use 1/4 cup of unsweetened applesauce in place of one egg in most baking recipes. Some sources say to mix it with 1/2 teaspoon of baking powder, for leavening.

Banana
Use 1/4 cup of mashed banana (from about half a banana) instead of one egg when baking. Note that this may impart a mild banana flavor to whatever you are cooking- is this ever a bad thing? I’ll leave that to you.

Flaxseeds
Can also be used as an egg substitute! Simply mix 1 tablespoon of ground flaxseeds (or meal) with 3 tablespoons of water and set aside for 5 minutes. Use in place of one egg.

Aquafaba
Aquafaba is the name given to the water from a can of chickpeas. I know what you’re thinking: ‘what kind of dark magic is this’?! And I am here to tell you that it truly works, and has no taste. 3 tablespoons of chickpea or white bean juice is all you need to replace an egg. It even makes a foam when whipped, just like an egg white! You’ll never look at bean water the same again.

Swapping for Sugar

Sugar is a tricky ingredient to swap, because it is vital to chemical reactions in many baking recipes. Most of the time about 25% of the sugar can be left out, especially in toppings. Proceed with caution, because decreasing sugar in a recipe will decrease the volume and increase moisture. If you’re unsure, use recipes that have already been developed. Here are some conversions:

Hopefully you’ll get the chance to shake-up your holiday favorites this season with some different ingredients. Happy swapping!

Olivia
Dietetic Intern

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Incredible Eggs

11/7/2017

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Eggs can be a great source of protein for growing kiddos! Eggs can also be tons of fun to cook and bake with.

Get young children involved in the kitchen with simple tasks like cracking eggs, beating yolks and whites with a fork, or peeling hard-boiled eggs. Older kids can gain skills working with a heat source to cook eggs or may enjoy learning about the more complex scientific functions of eggs in a combination recipe, like angel food cake! Whether your child is 6 or 16, you can find a task for all skill levels when working with eggs.

This past weekend at Verdant Community Wellness Center, we had an eggscellent kids cooking class and had a blast preparing the tasty recipes below. Hope you enjoy them as much as we did!
~Holly, RDN

Getting Started with Easy-to-Peel Hard-Boiled Eggs

Use eggs that are at least a week old.
Choose a pot big enough so the amount of eggs you prepare will sit in a single layer in the pot. Fill pot with enough water so all eggs will be completely covered. Keep eggs in the refrigerator while water comes to a boil.
Use a large slotted spoon to gently place eggs in the boiling water. If eggs are jumping around at a full boil, turn down the heat slightly so a gentle simmer continues. Set a timer and cook eggs 13 minutes for a yolk that is cooked through but not overly dry.
While eggs are boiling, prepare an ice bath. Fill a large bowl with ice cubes and cold water.
After cooking, use a slotted spoon to place boiled eggs in the ice bath to quickly stop the cooking process. This prevents overcooking and the green-grey ring we sometimes see around egg yolks (which is still perfectly safe to eat, by the way!). Cool eggs for at least 15 minutes, then dry and store in the refrigerator until ready to peel. Unpeeled hard-boiled eggs can be stored in the refrigerator for up to a week.

English Muffin Mini Egg Pizzas
This recipe is so delicious and could easily be enjoyed any time of the day – fancy Saturday breakfast, quick afternoon snack, protein-packed dinner on the go, you name it! This recipe requires just a few simple ingredients and less than 10 minutes of prep. Yield: 2 mini pizzas

Ingredients

1 whole wheat English muffin, cut in half
1 Tablespoon olive oil, divided
Garlic powder
1 hard boiled egg, peeled cut to ¼-inch slices
Roma tomato, 4 slices
1 Tablespoon shredded Mozzarella or Colby Jack cheese, divided
Oregano

Directions:

If preparing a large batch of mini pizzas, pre-heat oven broiler to 450° F.
Slice English muffin in half and toast until golden. If preparing a large batch, set English muffin halves on a sheet pan, cut side up. Broil in the oven for 1 minute until toasted.
Brush olive oil on cut side of each muffin half and lightly sprinkle with garlic powder. You could also try other base flavors, such as pesto, hummus, mashed avocado, or Dijon mustard.
Arrange tomato and egg slices on each muffin. Sprinkle with cheese and oregano.
Place muffin halves on a sheet pan and broil in the oven for 1-2 minutes, or until cheese is melted. A microwave or toaster oven can be used for smaller batches.

Nutrition (for 2 mini pizzas)

350 calories, 14 grams protein, 30 grams total carbohydrate (5.5 grams fiber), 340 mg sodium
21 grams fat (4.5 g saturated, 12 g monounsaturated, 2.5 g polyunsaturated)

Recipe adapted from: https://www.realsimple.com/food-recipes/browse-all-recipes/english-muffin-egg-pizzas

Muffin Tin Mini Frittatas

Have a delicious, filling breakfast no matter how busy your morning routine is. Prep these mini frittatas for a fun weekend brunch, and save the extras to enjoy throughout the week.

Yield: 12 egg muffins

Ingredients

1 cup cooked crumbled turkey breakfast sausage
1 Tablespoon olive oil
1 cup diced bell pepper (1 large pepper is plenty)
¾ cup chopped crimini (baby bella) mushrooms
1 cup chopped spinach, packed
¼ cup shredded parmesan cheese, divided
8 large eggs
¼ cup milk
¼ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon ground black pepper

Directions:

Pre-heat your oven to 350° F
Prepare 12 muffin tins. Spray nonstick muffin tins or silicone muffin liners with cooking spray, or rub tins with olive oil. You could also use parchment liners if you have them on hand.
Prepare breakfast sausage according to package instructions. Cook sausage in a nonstick frying pan over medium heat, chopping with a wooden spoon while cooking. Sausage will be cooked through when no longer pink. Drain excess fat and set crumbled sausage aside.
Prepare your vegetables. In a large frying pan, heat olive oil over medium heat. Add the bell peppers and mushrooms, and sauté for 3-4 minutes until mushrooms brown slightly. Add in cooked sausage and chopped spinach, continuing to sauté for another 2 minutes. Remove pan from heat. If there is excess liquid in the pan, drain off or mop up the liquid with a paper towel. Transfer mixture to a medium bowl.
Using a tablespoon, place a heaping scoop of cooked fillings in each muffin tin. There will likely be extras, so go back around a second time to even out the amounts in each tin.
In a separate bowl (or large measuring cup), whisk together eggs, milk, and seasonings. This will amount to about 2 – 2¼ cups liquid. Using a ¼ cup measure, or a larger measuring cup with a pour spout, evenly pour eggs over the veggie mixture in the muffin tins. Leave about ¼ inch from the top of the tins – Do not fill all the way or you’ll run out of eggs.
Sprinkle each tin with a pinch of shredded parmesan cheese.
Cook for 20-25 minutes, or until the eggs have puffed up and a toothpick comes out clean.
Remove from the oven and use a fork to remove the mini frittatas from the tins. Cool for about 5 minutes on a plate or wire rack. Enjoy while warm!

Notes:

To snack on frittatas throughout the week, store in the refrigerator in an airtight container for up to four days. Reheat in the microwave for 30-45 seconds.
For longer storage, store in a freezer bag for up to a month. Reheat in the microwave for 60 to 90 seconds until warmed through.

Nutrition: (per egg muffin)

85 calories, 7.5 grams protein, 2 grams carbs, 5 grams fat (1.5 g saturated, 1.5 g monounsaturated, 1 g polyunsaturated), 150 mg sodium
Nutrition calculated including Butterball Everyday Frozen Ground Turkey Breakfast Sausage (85% lean)

Recipe adapted from: https://www.iheartnaptime.net/mini-egg-frittatas

Sweet Potato Fritters
These sweet potato fritters are perfect to enjoy as a snack, appetizer, or side dish with tacos. Ground cumin gives the fritters a slightly spicy/nutty flavor, which pairs perfectly with sliced avocado or plain Greek yogurt for dipping. Eggs are a functional ingredient in this recipe, meaning that they work in the background to give the fritters structure. As the fritters cook, the egg coagulates (liquid turns to semi-solid) and binds the ingredients together. Yield: 8 fritters

Ingredients

2 ½ cups sweet potato, grated (1 large potato)
½ cup all-purpose flour
¼ cup Parmesan cheese, shredded
½ teaspoon salt
¼ teaspoon ground black pepper
1 teaspoon ground cumin
½ teaspoon garlic powder
¼ teaspoon chili powder
2 Tablespoons chives (freeze dried or fresh), sliced
1 large egg, whisked
1 Tablespoon olive oil, for frying

Directions:

Wash the sweet potato and cut out any damaged portions. Grate the potato on a box grater with large holes. This is a good job for parents or older children. Spread potato shreds on a large plate and microwave for 1 minute to soften.
Return shredded potato to a large bowl, toss with flour, and set aside.
In a small bowl, combine the parmesan cheese, salt, pepper, cumin, garlic powder, chili powder, and chives. Stir the seasoning mixture into the shredded potatoes. Add in the whisked egg to wet the mixture.
Heat a large non-stick skillet over medium heat and grease with olive oil.
Use a ¼ cup measure to scoop out potato mixture. Form mixture into a ball using your hands. Gently pat out mixture to flatten, about ½-inch thick. If the mixture is too sticky to pat out by hand, place the ball in the frying pan and gently flatten with a spatula.
Depending on the pan size, you may be able to cook 4 fritters at a time. Cook for 3-4 minutes on each side, or until lightly golden brown. With the supervision of a parent, kids can practice flipping the fritters for even cooking, similar to skills used for making pancakes, French toast, or fried eggs.
Once cooked through, transfer fritters onto a plate covered with paper towel to absorb excess oil.
Enjoy warm with plain Greek yogurt, sliced avocado, or other dip of your choice.

Nutrition: (for one fritter)
100 calories, 3 grams protein, 14 grams carbohydrate, 3.5 grams fat (1 g saturated, 1.5 g monounsaturated, 0.5 g polyunsaturated), 230 mg sodium
Recipe adapted from: https://www.jessicagavin.com/crispy-vegetable-fritters-with-avocado-yogurt-sauce/

Learn More, and Get Crackin’!
Egg Terminology
Eggs and Food Safety
All About Eggs and Baking

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Holiday Swapping List

Incredible Eggs

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