EAU CLAIRE, Wis. (WEAU) -- The approaching Thanksgiving and holiday season often means lots of treats & can easily trigger overeating. Having healthy and tasty options available, can help you reduce calories and keep your waistline "in line" for the New Year.
Pumpkin Cream Cheese Dip - (recipe below) - Pumpkin is low in fat and cholesterol and very high in vitamin A, which can help with vision and bone health.
Acorn Squash with Apples (recipe below) - Squash can often get overlooked at the table, but pairing it with apples can make it enticing. Winter vegetable high in fiber with vitamin A and C, and trace minerals like potassium and manganese.
Sweet Potato Mashup (recipe below) - Sweeter than mashed potatoes & can even be a healthy twist to dessert. Vitamins A, C, copper and potassium.
Recipe: Pumpkin cream cheese dip
By Mayo Clinic Staff
Dietitian's tip:
This light dessert stands in nicely for calorie-rich pumpkin pie. You can also use it as a spread for bagels.
Serves 12
Ingredients
Spread:
8 ounces low-fat cream cheese (room temperature)
3/4 cup of canned pumpkin (unsweetened, unsalted)
3 tablespoons sugar
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon vanilla
Serve with:
6 apples sliced
Directions
Mix all ingredients for the spread together in a mixing bowl by hand or with an electric mixer (medium speed). Serve with apple slices for dipping.
Nutritional analysis per serving
Serving size :about 3 tablespoons
Total carbohydrate 18 g
Dietary fiber 3 g
Sodium 91 mg
Saturated fat 2 g
Total fat 3 g
Cholesterol 10 mg
Protein 2 g
Monounsaturated fat 1 g
Calories 107
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Recipe: Acorn squash with apples
By Mayo Clinic Staff
Dietitian's tip:
Acorn squash is a good source of vitamins A and C, potassium, and fiber. Here it's paired with apples and brown sugar to make a hearty side dish.
Serves 2
Ingredients
1 Granny Smith apple, peeled, cored and sliced
2 tablespoons brown sugar
1 small acorn squash, about 6 inches in diameter
2 teaspoons trans fat-free margarine
Directions
In a small bowl, mix together the apple and brown sugar. Set aside.
Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.
Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.
Return the squash to the microwave and cook until the apples are softened, about 2 minutes.
Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately.
Nutritional analysis per serving
Serving size :1/2 squash and 1/2 apple
Calories 204
Total fat 4 g
Saturated fat 0.5 g
Trans fat 0 g
Monounsaturated fat 2 g
Cholesterol 0 mg
Sodium 46 mg
Total carbohydrate 40 g
Dietary fiber 6 g
Added sugars 6 g
Protein 2 g
Source: Mayo Clinic Kids Cook Book
