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Healthy Holiday Options - Dec. 14th

Published: Dec. 14, 2016 at 6:45 AM CST
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Holidays are often a time when tasty family recipes make an appearance. While we know everyone wants to enjoy their favorite family traditions, you can help your family stay on track by starting your Christmas morning off right - by avoiding excess treats and filling your stocking with healthy options.

Stocking Stuffer alternatives: Traditional oranges/apples, granola bars, yogurt to-go, yogurt covered raisins, "homemade" coupon for a special treat at a later time, applesauce to-go, popcorn, fun toothbrush, etc.

Katie Johnson of Mayo Clinic Health System joined Hello Wisconsin to help us stay healthy with a few unique recipes as well.

Morning glory muffins

By Mayo Clinic Staff

If 18 muffins are too many, freeze those you won't eat and pull them out of the freezer as needed. Freezing the muffins keeps them fresher longer. Warm the muffins slightly before serving.

Serves 18

Ingredients

1 cup all-purpose (plain) flour

1 cup whole-wheat flour

3/4 cup sugar

2 teaspoons baking soda

2 teaspoons ground cinnamon

3/4 cup egg substitute

1/2 cup vegetable oil

1/2 cup unsweetened applesauce

2 teaspoons vanilla extract

2 cups chopped apples (unpeeled)

1/2 cup raisins

3/4 cup grated carrots

2 tablespoons chopped pecans

Directions

Heat the oven to 350 F. Line a muffin pan with paper or foil liners.

In a large bowl, combine the flours, sugar, baking soda and cinnamon. Whisk to blend evenly. In a separate bowl, add the egg substitute, oil, applesauce and vanilla. Stir in the apples, raisins and carrots. Add to the flour mixture and blend just until moistened and slightly lumpy.

Spoon the batter into muffin cups, filling each about 2/3 full. Sprinkle with chopped pecans and bake until springy to the touch, about 35 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely.

Nutritional analysis per serving

Serving size :1 muffin

Calories 175

Total fat 7 g

Saturated fat 0.5 g

Trans fat Trace

Monounsaturated fat 4 g

Cholesterol Trace

Sodium 163 mg

Total carbohydrate 25 g

Dietary fiber 2 g

Total sugars 13 g

Added sugars 8 g

Protein 3 g

Rancher's eggs

By Mayo Clinic Staff

Serves 6

Ingredients

6 whole-grain corn tortillas (6-inch diameter)

1 can (15 ounces) reduced-sodium black beans, rinsed and drained

1 teaspoon ground cumin

6 large eggs or 1 1/2 cups egg substitute

1/2 cup grated reduced-fat cheddar and Monterey Jack cheese blend

6 tablespoons purchased fresh salsa

Directions

Preheat oven to 350 F. Generously spray 6 (8-ounce) custard cups with cooking spray and place on a cookie sheet.

Place tortillas in the microwave and heat for about 25 seconds or until they are warm and flexible. Gently press a tortilla into each cup. Spray the tops of the tortillas with cooking spray.

Place beans in a small bowl and mash coarsely with a fork or potato masher. Add cumin and stir until combined.

Spoon the bean mixture into tortillas, dividing evenly. Crack 1 egg into each tortilla on top of the beans.

Place cookie sheet with egg cups in the oven and bake for about 24 to 27 minutes, or until the egg whites are set and the yolks are soft.

Sprinkle each egg with grated cheese and return to oven for an additional minute or until the cheese is melted.

Remove eggs from oven and run a table knife around the tortillas to loosen them from the custard cups. Then transfer to plates. Top with fresh salsa and serve immediately.

Nutritional analysis per serving

Serving size :1 filled tortilla

Cholesterol 190 mg

Calories 292

Sodium 536 mg

Total fat 10 g

Total carbohydrate 32 g

Saturated fat 5 g

Dietary fiber 9 g

Trans fat 0 g

Added sugars 0 g

Monounsaturated fat 4 g

Protein 17 g