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At the new year, many of us want to make a fresh start. Stages of Change Theory (Prochaska) has six steps that will help you find out where your are on the continuum so that you can set more realistic goals. |
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From EatingWell Magazine
This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.
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From EatingWell Magazine
Dark rum, coconut milk, cinnamon, ginger and cloves give this pumpkin tart a complex flavor that matches perfectly with a cup of chai laced with milk.
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Ingredients
• 5 pounds potatoes, peeled and quartered
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Ingredients
• 2 cups hot water
Directions
1. Dissolve 3 cubes bouillon in 1 cup hot water. In a medium saucepan, combine wild rice with bouillon water, then fill with just enough cold water to cover. Bring to a boil. Reduce heat, cover, and simmer 25 minutes, stirring occasionally.
Nutritional Information |
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From EatingWell Magazine
Here we roast a variety of roots with a brown sugar-cider glaze. Make them instead of candied sweet potatoes at your Thanksgiving celebration. If you include red beets, the whole dish will take on a gorgeous ruby hue.
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Ingredients
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Roasting isn’t usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.
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Holidays are stressful enough without worrying about weight gain, but that’s no excuse to stuff yourself with holiday goodies. A report from the National Institutes of Health
(NIH) indicates that Americans gain only about one pound between Thanksgiving and New Year’s. The 195 volunteers in the study were asked about several factors that might influence weight changes, such as stress, hunger, activity level, changes in smoking habits, or number of holiday parties attended. The researchers found that only two factors influence weight gain: level of hunger and level of activity. In addition, researchers found that the volunteers believed they had gained much more weight than they actually had during the study—fewer than 10 percent gained more than five pounds. However, overweight and obese volunteers were more likely to gain five pounds than those who were not overweight. Problems result when added weight isn’t lost before the next event that offers an excuse for overeating. Over time those extra pounds contribute to the obesity epidemic. Putting your focus on maintaining a balance of physical activity and food intake is one of the healthiest approaches to the holidays because it reduces the emphasis on food. Physical activity also is a proven way to reduce stress. |
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Ingredients
• 1 cup(s) all-purpose flour
Directions
1. On sheet of waxed paper, stir together flours, baking powder, and salt.
2. In large bowl, with mixer on low speed, beat sugar and vegetable oil spread until blended. Increase speed to high; beat until light and creamy, about 3 minutes, occasionally scraping side of bowl with rubber spatula. Reduce speed to low; beat in egg and vanilla, then beat in flour mixture just until blended.
3. Divide dough in half; flatten each half into a disk. Wrap each disk with plastic wrap and refrigerate 2 hours or until dough is firm enough to roll.
4. Preheat oven to 375 degrees F. On lightly floured surface, with floured rolling pin, roll 1 piece of dough 1/8 inch thick. With 2-inch cookie cutters, cut out as many cookies as possible; wrap and refrigerate trimmings. With lightly floured spatula, place cookies, 1 inch apart, on ungreased large cookie sheet.
5. Bake cookies 10 to 12 minutes or until lightly browned. With thin metal spatula, transfer cookies to wire rack to cool. Repeat with remaining dough and trimmings.
Serving size = 1 cookie
6. Berry-Orange Linzer Jewels: Prepare Whole Wheat Sugar Cookies as above in steps 1 and 2 but add 1 teaspoon grated orange peel with egg and vanilla. Chill, roll, and cut as above in steps 3 and 4 but use scalloped 2-inch square or round cookie cutter. Use small star-shaped or other decorative cutter to cut out centers of half the cookies. Bake and cool as above in step 5. When cookies are cool, if you like, sprinkle confectioners’ sugar through sieve over cookies with cutout centers. From 1/4 cup seedless red raspberry jam, spread scant 1/2 teaspoon jam on each whole cookie; top with cookie with cutout center. Makes about 3 dozen linzer cookies. |
