|
By Maureen Deutermann, MSN, R.N.
Thank heaven Halloween is behind us. If you successfully practiced portion control by consuming only one of those itty bitty Halloween treats, congratulations; you probably don’t need to read this column. If, however, you found yourself hoarding your favorite Heath Bars (fill in your own “favorite” here) to secretly gorge on after dousing the porch lights, read on, as only the first of the evil trinity of diet sabotaging holidays is behind us!
We still have to eat our way through Thanksgiving and Christmas! As Thanksgiving is the most imminent threat to our waistline and good intentions, let’s start there. An analysis of the typical Thanksgiving fare may show you that there’s nothing to fear, unless you disengage your brain from your stomach as soon as you sit down at the dinner table:
The turkey: Nothing scary here, lest you munch on the skin before said bird ever makes it to a serving platter. Stick with the white meat, which is lower in fat than dark.
Gravy: Making gravy the traditional way, with a roux of butter and flour, then adding greasy pan drippings makes for an artery slamming offering. Do this instead: invest in one of those nifty pitchers with the spout coming out of the bottom, expressly made to siphon off the tasty drippings sans fat. Put this in a saucepan with low sodium fat free chicken broth. Bring to a rolling boil. Shake up a few tablespoons flour with more broth and add to gravy. Turn heat down to simmer until thickened. Voile! Guilt-free gravy! Bonus: this method ensures no lumps!
Smashed potatoes: a little doctoring of “additives” is all we need here. Swap butter and cream for chicken broth, a couple tablespoons low-fat mayo and/or low fat sour cream, or yogurt. Be creative with seasonings: garlic added to potatoes while boiling and then just smashed right with them is one of my favorites. Use red potatoes for the added bonus of no peeling time and extra fiber. These are all the rage in restaurants right now: “red-skinned mashed potatoes” are downright gourmet!
Veggies: Do lots of them, and make an attractive colorful platter. Remember, presentation is everything! I traditionally make hollandaise sauce with mine (yes, the real thing, butter, egg yolks and all), but I’ve learned to serve this on the side; a little bit goes a long way! Roasting is a lovely way to do practically any veggie. Toss with a little olive oil, salt and pepper, layer on a baking pan and roast in a 400 degree oven for about 15-20 minutes, tossing once. They should be a bit browned. Sprinkle with balsamic vinegar or lemon juice for a clean finish…yum yum!
Stuffing: Here’s another tradition I won’t mess with; my dad’s sausage stuffing knows no equal. Although over the years I have opted for higher fiber bread, the non-fat chicken broth already mentioned above, and no butter or eggs added, the sausage is still…well…sausage! Definitely need to practice portion control on this one.
Maureen Deutermann, MSN, R.N., is director of Community Education and Health Promotion at Potomac Hospital. Wellness Wit and Wisdom also appears in the hospital’s employee newsletter.
|
