Healthier holiday faves: cut the fat as you boost the flavor in these seasonal staples

Natural Health, Nov, 2004 by Molly Siple

christmas pancakes

CUT  butter

ADD  homemade blueberry sauce

HOW  Place 8 ounces frozen blueberries in a pot with
     1 cup mixed berry juice and 2 tablespoons maple
     syrup. Cook over medium heat for 5 minutes,
     stirring occasionally, until the berries soften. In
     a small bowl, combine 1 tablespoon arrowroot
     with a small amount of water and add to the
     sauce. Cook for 5 minutes, stirring frequently,
     to thicken.

NUTRITION BONUS

Blueberries are a top source of anti-aging
antioxidants.

stuffing

CUT  pork sausage

ADD  soy sausage

HOW  In a deep skillet or casserole set
     over medium heat, cook 1 minced
     onion and 1 diced stalk of celery in
     2 tablespoons extra virgin olive oil.
     Add 2 or 3 crumbled soy breakfast
     patties, 1 tablespoon freshly
     chopped parsley, and 1 teaspoon
     dried sage. Cook for 3 minutes,
     stirring occasionally. Add 6 cups
     fresh breadcrumbs and toss to
     mix. Moisten the stuffing with
     about 1-1/2. cups chicken broth,
     then transfer to an oven-proof
     dish and bake for 45 minutes.

NUTRITION BONUS

Soy sausage provides quality protein
with minimal fat and calories
compared to pork sausage, and its
phytohormones help keep estrogen
steady and reduce symptoms of
PMS and menopause.

sweet-potato puree

CUT  butter and brown sugar

ADD  toasted walnut oil and
     pure maple syrup

HOW  Puree 1-1/2 pounds cooked sweet
     potatoes (or butternut squash) in
     a food processor. Add 1 tablespoon
     each walnut oil and maple syrup.
     Briefly process to combine.
     Transfer to a serving bowl and
     top with toasted walnuts.

NUTRITION BONUS

Walnuts are a good source of
omega-3 fatty acids, which keep
joints flexible, speed exercise
recovery, and improve brain
function. Pure maple syrup
contributes both potassium to
normalize blood pressure and
calcium to protect bones.

pearl onions

CUT  cream

ADD  fennel, celery, and mushrooms

HOW  Steam pearl onions for 30 minutes,
     until tender. Set aside. Slice equal
     amounts of fennel, celery, and
     mushrooms. Put 2 tablespoons
     unrefined safflower oil in a skillet
     and add fennel and celery. Cook 15
     minutes until they begin to soften.
     Add mushrooms and cook 3 to 4
     minutes, then add the onions and
     stir to combine vegetables. Cook
     for 5 minutes, until thoroughly
     heated.

NUTRITION BONUS

Fennel, celery, and mushrooms
supply major minerals like potassium
and magnesium as well as the
trace minerals selenium, iron, and
manganese. (The contrasting textures
and flavors also make a more
satisfying side dish.)