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Wise Choices – Making Them Last
Everything has its beauty. Some will see it; others will taste it.
Choices for Healthful Eating
Step 10. Stick with the Familiar
Don’t change your whole menu by throwing out all of the recipes your family loves. Modify and improve on those favorites for healthier versions.
Cut the amount of cheese used everyday.
Bake meats rather than fry them.
Look for ways to cut fat from recipes.
Follow a lowfat carbohydrate-rich diet.
Moderate sugar and alcohol.
Exercise regularly and
Monitor your weight.
Try these substitutions:
Use ricotta cheese instead of cream cheese.
Blend lowfat yogurt or cottage cheese with lemon juice instead of sour cream.
Use chilled evaporated milk instead of whipped cream.
Two egg whites will replace a whole egg to reduce cholesterol.
Include more whole grain cereals and breads.
Transform any fruit into tangy salsas and dressing for grilled meats.
Boost the vitamins, minerals and fiber with unpeeled fruits and vegetables.
Drink plenty of water.
Here are a couple of tips to keep those calories in check and avoid feeling deprived:
Eat what you like. Taste what you want, but eat only the foods you really like.
Keep portions in check.
Divide all your meals in half; small sacrifices can add up to a number of calories saved.
Then, add some new healthful recipes to your menu just for fun.
Chicken Breast Rolls with California Golden Raisins and Spinach is one of those somewhat familiar recipes that you can cut in half to save a lot of calories. It freezes well so you can store that other half for up to 3 weeks. If you just want to reduce calories and fat, use 4-ounce breasts instead of the 6-ounce ones specified in the recipe; reduce the butter to 2 ounces (about 1/4 cup) and use cooking spray when sautéing the onion and tomatoes. That cuts the calories from 1130 per serving to 628 and the calories from fat to just under 33% from 38%.
A simple change from light mayonnaise and sour cream to all nonfat sour cream in the California Waldorf Salad and half as many walnuts will bring the fat down dramatically from 61% to 27% of calories from fat.
If Warm German Potato Salad is on your menu, just be sure the chicken stock is fat free and omit the bacon bits or substitute vegetable protein bits to go from 52% to 34% of calories from fat. A little slight of hand to replace the heavy cream and half-and-half with whole milk in the Chocolate Rum-Raisin Bread Pudding brings the calorie count down from 270 calories to 178 per serving and only 19% of them from fat as compared to 44% before.
As spring turns into summer, first it’s Memorial Day on May 28. Then, it’s Flag Day on June 14. Finally, Father’s Day comes along on June 17. Any one of these would be a good time to pack a picnic for a day in the park or just to grill in the backyard.
Pecan Thumbprint Cookies with California Golden Raisin-Dried Cherry Marmalade
May is Cherry Month, too. In May, fresh and dried cherries of all kinds will be at their peak so live it up with these California Raisin and cherry-filled cookies wrapped around smooth, cold ice cream.
Chef to Spotlight
Prime Meridian at the Omni Hotel at CNN Center in Atlanta, Georgia, writes, “Enjoy breathtaking views of Centennial Park and the Atlanta skyline while experiencing exquisite menu items from around the world. Our contemporary design showcases an open kitchen exhibition grill, hearth oven, and floor-to-ceiling wine rack.” Right in the middle of all of this, you will find our Chef of the Month, Geoff Southwick on the job as Meridian’s Executive Chef.
From beef to chicken in less than 30 years, Southwick focuses on menu trends, food quality, upscale food presentations, and kitchen efficiencies. He is committed to serving the finest quality foods from the most efficiently run kitchens. “That’s why I choose California Raisins every time,” he says. Geoff Southwick’s Featured Recipes