The lighter sides

Nutrition Action Healthletter, Nov, 2005 by Tamara Goldis

If you're ever going to tell Aunt Ethel not to bother bringing her sweet potato casse-role with marshmallows to Thanksgiving dinner, this is the year. We'll leave the turkey and stuffing to you. You leave the healthy side dishes to us. All come from Nutrition Action's culinarily gifted Tamara Goldis. (Sorry, She doesn't make house calls.)

Apple Pear
cranberry Crisp

    3 Granny Smith apples, peeled,
      cored, and sliced
    2 pears, peeled, cored, and sliced
1 1/2 cups chopped fresh or frozen
      cranberries
    2 Tbs. brown sugar
    1 Tbs. cornstarch
    1 Tbs. apple cider
1 1/2 tsp. ground cinnamon, divided
   10 ginger snap cookies, crushed into
      crumbs (about 1/2 cup)
  1/4 cup whole wheat flour
  1/4 cup brown sugar
  1/2 tsp. ground nutmeg
    1 Tbs. light butter, melted
    2 Tbs. vegetable oil
  3/4 cup old fashioned oats

Preheat the oven to 350[degrees]. Combine the
apples, pears, and cranberries in a large bowl.
In a small bowl, combine the 2 Tbs. brown
sugar with the cornstarch, apple cider, and
1/2 tsp. cinnamon. Pour the mixture over the
fruit, tossing until coated. Place the fruit
mixture in a 13"x 9" baking dish coated with
cooking spray.

Combine the ginger snap crumbs, whole
wheat flour, brown sugar, nutmeg, and remaining
1 tsp. cinnamon in a medium bowl.
Pour in the butter and vegetable oil, stirring
with a fork until the mixture is moistened
and crumbly. Stir in the oats and sprinkle
evenly over the fruit. Bake uncovered for
35 minutes or until the apples and pears are
tender. Makes 10 servings.

PER SERVING

Calories: 170

Total Fat: 5 g

Saturated Fat: 1 g

Fiber: 4 g

Sodium: 50 mg

Cholesterol: 0 mg

Carbohydrates: 33 g

Protein: 2 g

Tangy Two-Rice Salad

We used Health Valley Fat Free Chicken Broth
(380 mg of sodium per cup). For a vegetarian
version, use Imagine Organic No-Chicken Broth
(460 mg of sodium per cup).

3/4  cup wild rice
  3  cups lower-sodium chicken broth
  1  cup water
1/2  cup instant brown rice
1/2  cup sliced green onion
  3  cloves garlic, chopped
  3  Tbs. olive oil
  3  Tbs. lemon juice
  2  Tbs. cider vinegar
1/4  cup chopped fresh parsley
1/2  tsp. salt
1/2  tsp. ground black pepper
1/2  cup dried sweetened cranberries
1/2  cup chopped pecans
1/4  cup chopped dried apricots
1/4  cup raisins

Combine the wild rice, broth, and water in
a medium saucepan. Cover and bring to a
boil. Reduce the heat and simmer, covered,
for 35 minutes. Stir in the brown rice, cover,
and simmer for an additional 10 minutes or
until the rice is tender and all the liquid has
been absorbed.

While the rice is cooking, combine the
green onions, garlic, olive oil, lemon juice,
cider vinegar, parsley, salt, and pepper in a
small bowl, stirring until well mixed. When
the rice is done, pour the mixture over
it. Add the remaining ingredients and stir
with a fork. Serve warm or cold. Makes 10
servings.

PER SERVING (1/2 cup)

Calories: 200

Total Fat: 9 g

Saturated Fat: 1 g

Fiber: 3 g

Sodium: 240 mg

Cholesterol: 0 mg

Carbohydrates: 27 g

Protein: 5 g

Not Your Mama's
Cranberry Sauce

You can make it a day or two ahead. Serve
warm or cold.

    2 12-ounce bags fresh or frozen
      whole cranberries
    1 cup packed brown sugar
1 1/2 cups water
  3/4 cup orange juice
    1 tsp. ground ginger
  1/2 tsp. ground cinnamon
    1 medium orange, peeled and
      chopped
    1 Tbs. grated orange peel
  1/4 cup minced crystallized ginger

Combine the first seven ingredients in a
medium saucepan. Bring to a boil over
medium-high heat. Boil, stirring occasionally,
for S to 10 minutes or until the cranberry
skins pop open. Remove from the heat
and stir in the orange peel and crystallized
ginger. Makes 24 servings.

PER SERVING (1/4 cup)

Calories: 60

Total Fat: 0 g

Saturated Fat: 0 g

Fiber: 2 g

Sodium: 10 mg

Cholesterol: 0 mg

Carbohydrates: 15 g

Protein: 0 g

Sweet Potato Casserole

You can make it a day ahead. Unsweetened
coconut works just as well as sweetened.

  3 lbs. sweet potatoes, peeled and
    quartered
  1 Tbs. light butter, melted
    cup fat-free half-and-half
    cup brown sugar
  1 tsp. vanilla
  1 tsp. ground cinnamon
1/2 tsp. allspice
1/4 cup dried coconut flakes
1/4 cup chopped walnuts

Preheat the oven to 375[degrees]. Place the sweet
potatoes in a large pot with water to cover.
Bring to a boil and boil for 15 minutes or
until tender. Drain the potatoes. While the
potatoes are cooking, combine the butter,
half-and-half, brown sugar, vanilla, cinnamon,
and allspice in a small bowl.

Spoon the potatoes into an 8"x 8" baking
dish coated with cooking spray. Pour
the half-and-half mixture evenly over the
potatoes and mash slightly (the potatoes
should still be lumpy). Bake for 20 minutes.
Remove from the oven and top with the
coconut and walnuts. Return to the oven
for S minutes or until the coconut begins to
brown. Makes 10 servings.

PER SERVING

Calories: 170
Total Fat: 3 g
Saturated: Fat 1 g
Fiber: 5 g
Sodium: 40 mg
Cholesterol: 0 mg
Carbohydrates: 34 g
Protein: 3 g