From the Archives: Fall 2008 Issue of Lupus Now
Good-for-You Party Foods - Combining flavor and nutrition, one bite at a time
By Amy Paturel, M.S., M.P.H.
Ah, parties! We eat, we drink, we play—and then we pay. According to the National Institutes of Health, pounds put on during the fall and winter holidays account for half of all weight gained annually.
“When people put themselves in a party mode, they’re much more likely to throw caution to the wind and indulge,” says Bethany Thayer, M.S., R.D., a Michigan-based spokesperson for the American Dietetic Association. “If you’re hosting the party, make sure there’s a mix of healthy, low-calorie, nutrient-rich foods, as well as some traditional favorites.”
Finger Foods
A good first impression sets the tone for your event. And while it’s easy to heat up platters of frozen appetizers (like mini-quiches, taquitos, or pizza rolls), it’s just as easy to serve healthier foods, such as flavorful cheeses, whole-grain crackers, and assorted veggies and fruits.
“It’s your choice whether you want to offer regular or low-fat cheese,” says Thayer. “A part-skim mozzarella may be better than a full-fat cheddar, for example.” Another option is to serve strong cheeses in smaller portions. With cheeses like sharp cheddar, Parmesan, or smoked Gouda, you can use less cheese and still get intense flavor, says Thayer. That comes in handy when you’re making mac and cheese, cheese fondue, or cheese dips.
Blended dips like hummus (chickpeas, tahini [sesame paste], olive oil, lemon juice, and garlic), tzatziki (yogurt, cucumber, and garlic), guacamole, and salsa are also popular. Just make sure to provide whole-grain crackers, crunchy vegetables (bell peppers, cucumbers, carrots, celery, or jicama), or pita chips—not fried potato chips or doughy white bread.
Satisfying Fillers
Creating satisfying entrées for a large group can be a challenge. Think family-style and select dishes loaded with fruits, vegetables, or fiber. Safe bets include vegetarian or turkey chili; pasta salad with broccoli, cauliflower, mushrooms, and olives; or sandwich wraps with deli meats, lettuce, and tomato.
“The key is to improvise,” says Thayer. “Every time you make a recipe, see if you can substitute one ingredient to make the dish more nutrient-dense.” Swap out white flour for whole-wheat (or use half white and half whole-wheat), use low-fat milk instead of heavy cream, or rely on baby spinach for the base of your salad instead of iceberg lettuce. With these minor changes, you’ll get the same taste you love, but with a hefty dose of vital nutrients like fiber, folic acid, calcium, and vitamin D.
Sweet Endings
Dessert doesn’t have to devastate your diet. In fact, there are plenty of sweet options that not only taste good, but also provide powerful disease-fighting nutrients. Berries, apples, banana slices, oranges, grapes, apricots, mangoes, papayas, peaches, whether fresh or dried—all of these foods can satisfy a sweet tooth, and they’re a great addition to yogurt or whipped cream, either low-fat or freshly prepared. “You can really dress fruit up,” says Thayer. “It’s colorful, so it looks really great on a plate.” Even a chocolate fondue with strawberries, bananas, biscotti, and other dippers isn’t all bad, especially if you dip conservatively. Go ahead. Take the plunge!
Goat of the Greek Isles
(recipe by Lenny Rice and Brigid Callinan from Fondue, Ten Speed Press, 2007)
Makes 7 servings
Beautiful as well as tasty, this fondue also makes a super-quick pasta sauce tossed with hot fettuccine or penne. Add more olives or tomatoes to taste, if you like.
8 ounces Comté, fontina, or goat Gouda cheese, grated
2 tablespoons all-purpose flour
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
6 tablespoons Trebbiano or other dry white wine
1/4 teaspoon freshly ground black pepper
8 ounces Manouri or fresh chèvre cheese, crumbled
1/4 cup niçoise, kalamata, or other brined black olives, pitted and minced
1/4 cup oil-packed sun-dried -tomatoes, drained and minced
2 teaspoons minced fresh oregano leaves
Toss the Comté with the flour in a bowl and set aside. In a fondue pot, heat the oil over medium heat. Add the garlic and cook, stirring frequently, until the garlic is pale golden, about 1 minute. Add the wine and pepper; bring to a boil. Decrease the heat to medium-low; add the Comté mixture, 1/2 cup at a time, stirring until melted after each addition. Add the Manouri and stir until smooth, then stir in the olives, tomatoes, and oregano. Serve immediately.
SERVE WITH: whole-grain crackers, pita triangles or chips, red bell pepper strips, fennel strips, or canned artichoke hearts.
Nutrition information per serving (1/2 cup):
Calories: 320
Fat: 24 g
Saturated Fat: 14.4 g
Cholesterol: 71 mg
Sodium: 452 mg
Carbohydrates: 4.7 g
Fiber: 0.3 g
Protein: 18.5 g
Spinach Dip
(recipe by Bethany Thayer, M.S., R.D.)
Makes 4 cups (16 servings)
1 10-ounce box frozen spinach, thawed
1 cup fat-free mayonnaise
1 1/2 cups fat-free sour cream
1/2 ounce (2 tablespoons) dried onion soup mix
1 8-ounce can of water chestnuts, finely chopped
3 green onions, finely chopped
Squeeze spinach until dry. In a medium bowl, stir together spinach, mayonnaise, sour cream, and soup mix. Add chopped water chestnuts and green onions. Cover and store in refrigerator for 6 hours or overnight. Serve with raw vegetables, cleaned and cut into bite-sized pieces.
Nutrition information per serving (1/4 cup):
Calories: 41
Fat: 0.5 g
Saturated Fat: 0 g
Cholesterol: 4 mg
Sodium: 234 mg
Carbohydrates: 8 g
Fiber: 1.5 g
Protein: 1.5 g
Fruit Salsa with Cinnamon Tortilla Chips
(Recipe provided by Allrecipes, the world’s largest social networking site for food enthusiasts. Recipe submitted by ChrissyF. © 2008 Allrecipes.com)
Makes 32 servings
This recipe is best used immediately, as fresh fruit doesn’t keep well in the refrigerator. If you prefer baked cinnamon chips, arrange the tortilla triangles in a single layer on a lightly greased baking sheet. Spray with cooking spray, sprinkle with sugar and cinnamon, and bake 5 to 10 minutes in an oven preheated to 350 degrees F (175 degrees C). Watch them closely so they don’t burn!
Fruit Salsa
1 Fuji apple, peeled, cored, and diced (dip pieces in lemon juice to prevent discoloring)
1 cup sliced fresh strawberries
2 kiwis, peeled and sliced
2 bananas, peeled and sliced
1 tablespoon fresh lime juice
2 tablespoons white sugar
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Cinnamon Tortilla Chips
1 cup oil for frying
6 (10-inch) flour tortillas
3 tablespoons white sugar
1 tablespoon ground cinnamon
In a medium bowl, mix together Fuji apple, strawberries, kiwis, bananas, lime juice, white sugar, cinnamon, and nutmeg. Cover and chill in the refrigerator approximately 20 minutes.
Heat oil in a medium heavy saucepan to 375 degrees F (190 degrees C). Slice flour tortillas into triangles. Carefully place tortilla triangles into the hot oil and fry until golden brown, 2 to 4 minutes. Drain on paper towels. Place white sugar and cinnamon in a large zip lock plastic bag. Drop fried tortilla triangles into the bag and shake to coat. Serve the cinnamon chips warm with the chilled fruit salsa.
Nutrition information per serving:
Calories: 72
Total Fat: 1.8 g
Cholesterol: 0 mg
Sodium: 65 mg
Total Carbs: 13.2 g
Dietary Fiber: 1.2 g
Protein: 1.4 g
Mexican Chocolate
(recipe by Lenny Rice and Brigid Callinan from Fondue, Ten Speed Press, 2007)
Makes 8 servings
Artisan chocolate is now all the rage, and you can find dozens of quality brands at your grocery store and specialty shops. You can make this fondue with all bittersweet or all milk chocolate, or any combination of the two—experiment with different styles and discover your favorite. For a nice dipping variety, purchase an assortment of pan dulce and other Mexican sweet breads, like churros,
at a good Latino market.
9 ounces milk chocolate, chopped
3 ounces bittersweet or semisweet chocolate, chopped
1 1/2 cups heavy cream
4 or 5 cinnamon sticks
1/8 to 1/4 teaspoon red pepper flakes
1/2 teaspoons vanilla extract
2 tablespoons Kahlúa or other coffee liqueur
Place the chocolates in a large heatproof bowl and set aside. In a heavy saucepan, combine the cream, cinnamon sticks, and 1/8 to 1/4 teaspoon of the pepper flakes (depending on how spicy you want the fondue); bring to a boil over medium-high heat. Remove the pan from the heat and allow it to sit 20 minutes so the flavors can infuse the cream. Strain the cream mixture through a fine-mesh strainer and discard the cinnamon and pepper flakes. Return the cream to the saucepan and bring it to a boil again over medium-high heat. Remove the pan from the heat and pour the cream over the chopped chocolate. Let the mixture sit for several minutes, then whisk gently until the chocolate is completely melted and the mixture is smooth. Whisk in the vanilla and liqueur. Transfer immediately to a fondue pot and serve.
The following can be dipped into the fondue: marshmallows, graham crackers, pan dulce, churros, Rice Krispie treats, strawberry halves, banana slices, mango chunks, toasted chopped almonds, or toasted flaked coconut.
Nutrition information per serving (1/4 cup):
Calories: 373
Fat: 29 g
Saturated Fat: 17.8 g
Cholesterol: 68 mg
Sodium: 47 mg
Carbohydrates: 25.7 g
Fiber: 1.3 g
Protein: 4 g