Smooth Chickpea Tahini Hummus Recipe

1 can (15 oz.) chickpeas, rinsed and drained well
1 garlic clove, peeled
1 Tbsp natural roasted sesame tahini
1/4 cup vegetable broth
1 Tbsp fresh squeezed lemon juice
1/2 to 1 tsp olive oil
kosher salt and black pepper to taste

Put the chickpeas, garlic, tahini, broth, lemon juice, and olive oil in a blender and pulse until smooth. Add more vegetable broth or olive oil if needed to get a smoother hummus. Taste and add salt and pepper to taste.

Remove to a bowl and serve immediately either on a crudite tray or with bread or crackers.

Will make at least 1 cup of finished hummus.

Sweet Potato And Turnip Bake Recipe

1 medium sweet potato
1 medium turnip
1 Tbsp olive oil
1/2 cup finely diced onion
1/4 cup finely diced flat leaf parsley
kosher salt and black pepper to taste
1/4 cup shredded Parmesan cheese

Peel the sweet potato and turnip and dice them both into 1 inch cubes.

Put a steamer basket in a large pot, fill with just enough water to come up to the bottom of the steamer, and set the veggies in the steamer. Cover the pot, bring water to a boil, and allow the veggies to steam until tender, about 8 to 10 minutes. Watch the water to make sure it doesn't boil dry; add more hot water to pot if necessary.

In a skillet, add the olive oil and onion, place over medium heat and cook until onion softens; set aside.

When the sweet potatoes and turnips are tender, remove from the pot and place in a large bowl. Smash together with a potato masher or pastry cutter or a large fork. Add the onion and olive oil from the skillet along with the fresh parsley and stir together to combine well, taste and season with salt and pepper if needed.

Spoon the mixture into a broiler-safe dish and top with shredded Parmesan cheese. Place under broiler and heat just until cheese melts and slightly browns, about 2 minutes. Remove and serve hot.

Will serve 2 to 4.

Skillet Sweet Potatoes With Apple Cider Glaze Recipe

3 medium size sweet potatoes
1 1/2 cups pure apple cider
2 Tbsp olive oil
1/2 tsp ground nutmeg
1/2 tsp ground allspice
1/2 cup dried cranberries
dash kosher salt if desired

Peel and dice the sweet potatoes into bite size pieces. Fill a large pot with cold water, add the sweet potatoes and bring to a boil, then cook the sweet potatoes just until they are knife tender, about 4 to 5 minutes; drain well and set aside.

Get out a large heavy skillet and put it over medium-high heat. Add the apple cider, oil, nutmeg, and allspice, stirring until it comes to a boil, then reduce heat to medium and add the sweet potatoes, stirring until the liquid starts to thicken slightly, then turn heat to low.

Let the mixture simmer on low for about 5 minutes, stirring often.

Add the cranberries and continue to simmer until most of the liquid has been reduced and the potatoes are tender, about 5 more minutes.

Dump mixture into a serving bowl, taste and add salt if desired. Be sure to scrape any remaining glaze out of skillet and over the sweet potatoes in the bowl. Serve warm.

Will serve 4 to 6.

Roasted Green Beans With Savory Vinaigrette Recipe

2 lbs fresh green beans
1/2 Tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp garlic powder
1 Tbsp olive oil  
2 Tbsp white wine vinegar
1 tsp Dijon mustard
1/4 tsp crushed red pepper flakes

Preheat oven to 400 degrees, and lightly spray a baking sheet with cooking oil.

Trim the green beans, wash and dry them well, then put them in a large bowl and add the 1/2 Tbsp olive oil, kosher salt, black pepper, and garlic powder and toss together.

Dump the beans out onto the prepared baking sheet, cover loosely with a sheet of tin foil, and put in preheated oven for 10 minutes, then remove the tin foil and bake another 10 minutes, stirring often, until the beans begin to brown slightly.

Meanwhile, put the remaining ingredients in a bowl and whisk until frothy; set aside.
When beans are cooked, dump them into a large bowl, add the vinaigrette while the beans are still hot, and
toss to coat well. Serve immediately.

Will serve 4 to 6.

Roasted Golden Beet Hummus Recipe

5 medium size whole golden beets, trimmed and washed2 garlic cloves, smashed (will be discarded)
2 Tbsp tahini paste
2 large lemons, juiced
1/2 to 1 Tbsp curry powder, to taste
1/2 tsp kosher salt
1/4 tsp black pepper

Preheat oven to 375 degrees. Put beets and garlic in a baking pan, place tin foil on the pan and seal the edges tightly.

Bake in preheated oven for 35 to 40 minutes, until beets are fork tender. Remove from oven and set aside to cool.

When cool enough to handle, take paper towels and rub the skin off the beets. Discard the skin and the garlic cloves.

Put the peeled beets in a food processor along with the tahini, lemon juice, curry, salt, and pepper, and blend until very smooth.

May be served at room temperature or may be refrigerated and served chilled.

Serve as a spread with multi grain crackers or as a dip for fresh veggies.

Roasted Beet And Cheese Salad With Herbed Olive Oil Dressing Recipe

2 lbs small fresh beets, trimmed
3 Tbsp extra virgin olive oil
1 tsp chopped fresh thyme
1 tsp chopped fresh chives
4 oz goat cheese, crumbled
kosher salt and black pepper to season

Preheat your oven to 400 degrees.

Wash the beets and place them whole in a roasting pan, then cover the pan tightly with aluminum foil.

Bake for 45 to 55 minutes or until the beets are fork tender. The baking time will depend on how large the beets are.

Remove the roasting pan from the oven and let the beets cool to the touch, then take a paper towel and rub each beet to remove the skin, then cut into thin wedges; set aside.

In a large salad bowl, whisk together the olive oil, thyme, and chives until frothy.

Now add the beets to the bowl and toss gently to coat the beets with the dressing, then top with the goat cheese and season to taste with salt and pepper, and serve.

Will serve 4 to 6.

Nutty Roasted Broccoli Recipe

1 large crown fresh broccoli
1 garlic clove, grated
2 tsp soy sauce
2 tsp olive oil
1/4 tsp black pepper
kosher salt or sea salt to taste (optional)
1/4 cup chopped raw almonds (or walnuts)

Preheat the oven to 400 degrees.

Wash broccoli and cut into equal size florets, about 2 inch chunks. Put in a large bowl and add the garlic, soy sauce, olive oil, and black pepper; toss to combine well, then pour out onto a large baking sheet.

Put in preheated oven, cover broccoli loosely with tin foil, and bake for 5 minutes, then remove tin foil, stir broccoli, then bake for another 5 minutes, uncovered.

When broccoli is just starting to brown, remove from oven, add kosher salt or sea salt to taste if you like, cover again with tin foil and let stand for 5 minutes.

Meanwhile, put almonds in a dry skillet (no oil) and toast slightly, just until fragrant, over a medium-low burner.

Dump broccoli into a serving bowl, add toasted almonds, and toss.

Will serve 4.

Naturally Sweet Roasted Cauliflower Recipe

1 large cauliflower head
2 Tbsp olive oil
1/4 tsp black pepper
1/4 tsp kosher salt

Preheat your oven to 400 degrees and lightly oil a large baking sheet.

Wash and cut the cauliflower into small similar sized florettes; about 2 inch pieces.

Put the cauliflower in a bowl along with the other ingredients and toss to combine, then dump the mixture out onto the prepared baking sheet and spread out evenly.

Loosely cover the cauliflower with a sheet of tin foil and bake in the preheated oven for 5 minutes, then remove the tin foil and continue baking for another 10 to 15 minutes or until the cauliflower is lightly browned and fork tender.

Remove and put in serving bowl.

Will serve 4.

Multi Grain Walnut Sage Dressing Recipe

2 medium size loaves multi grain bread, day-old preferred1 Tbsp olive oil
1 large onion, diced small
3 celery stalks, diced small
1/2 cup chopped walnuts
1/4 cup fresh sage, minced
3 cups chicken broth
1 large egg
1/2 cup dried cranberries, chopped
kosher salt and black pepper to taste

Set oven to 350 degrees.

Trim the crusts off the bread if you wish, then cut into 1 inch cubes and place in a large bowl; set aside.
Put the olive oil in a large heavy skillet over medium heat, stir in the onion and celery and cook for 2 to 3 minutes or until slightly softened, then add the walnuts and stir for another minute or until walnuts are fragrant.

Remove the skillet from the heat and stir in the sage, then pour the mixture into the bowl with the bread cubes and toss to combine.

In a separate bowl, whisk together the chicken broth and the egg until well combined, then add to the bread and toss until the bread is moistened. Now stir in the cranberries and add salt and pepper to taste.
Lightly oil a large casserole or 9x13 baking pan, then spoon the mixture into the casserole, spreading it out evenly.

Cover the casserole and bake in preheated oven for 20 minutes, then remove cover and continue baking for another 20 to 30 minutes or until cooked thoroughly and dressing is lightly browned and forming a crust around the edges of the casserole.

Will serve 10 to 12 as a side dish.

Healthy Holiday Baked Mac And Cheese

2 cups whole wheat macaroni
2 cups finely chopped onion
1 tsp olive oil
2 cups fat-free evaporated skim milk
1 egg, beaten with a fork
1/2 tsp dry mustard
1/4 tsp black pepper
1 to 2 cups finely shredded low-fat Cheddar cheese
1 cup finely crushed multi grain crackers
1 tsp olive oil

Cook the macaroni according to package directions, but keep just slightly firm; drain and set aside.
Preheat oven to 350 degrees. Lightly oil a casserole dish.

Put onions in a large saucepan with 1 tsp olive oil and cook over medium heat until onions soften; remove from heat.

Into this saucepan, add the milk, stirring until onion cools, then add the egg, mustard, black pepper, and cheese.

Now put heat back on low and stir until cheese melts, then add the cooked macaroni and stir until combined, then turn mixture into prepared casserole.

Bake, uncovered in preheated oven for 20 minutes.

Meanwhile, mix the crushed crackers with olive oil and set aside.

After the 20 minutes, remove the casserole and sprinkle the crushed crackers evenly over the top, return the casserole to oven and bake another 5 to 10 minutes until the crackers brown slightly.

Will serve 8 to 10.

Homestyle Sweet Onion Dip Recipe

2 Tbsp olive oil
1 small Vidalia or Walla Walla onion, diced
1 garlic clove, peeled
1 can (16 oz) cannellini beans, drained and rinsed
2 Tbsp fresh lemon juice
1 tsp dried oregano
1 tsp dried basil
pinch cayenne
kosher salt and black pepper to taste
freshly ground black pepper, to taste
1/4 cup diced sundried tomatoes, soaked in hot water, then drained

Put the olive oil in a large heavy skillet over medium-low heat, add the onion and cook until soft and light gold in color (caramelized) - this will take about 15 minutes if done correctly; stir frequently.

Remove from heat and put onions in a food processor, then add the remaining ingredients and blend until smooth. Add more olive oil if the mixture is too thick.

Remove to a bowl and serve as a dip with veggies or bread sticks. This is a nice healthy substitute for those prepackaged onion dips.

Healthy Holiday Green Bean Casserole Recipe

4 cups fresh green beans
1 cup finely diced onion
2 cups finely diced fresh mushrooms
3 Tbsp olive oil, divided
2 Tbsp flour
1 cup vegetable broth
1/2 Tbsp Worcestershire sauce
1/8 tsp black pepper
1/8 tsp garlic powder
1 tsp kosher salt
4 cups crushed multi grain, whole wheat, or nut rice crackers
1 tsp olive oil
1/2 tsp onion powder

Trim the stems off the green beans. You may leave the beans whole or cut them in half if you like. Bring a large pot of water to boil, drop in the green beans, and cook for 5 minutes, drain and set aside.

In a large skillet, add the onion, mushrooms, and 1 Tbsp olive oil and cook over medium heat until vegetables soften, then remove the onions and mushrooms from the skillet, place in a bowl and set aside.

Into the same skillet over medium heat, add the remaining 2 Tbsp olive oil and the flour and whisk until smooth, cooking until flour turns golden in color, about 2 or 3 minutes.

Continue whisking while slowly pouring in the vegetable broth, reduce heat to low and continue whisking until a thickened sauce forms, then whisk in the Worcestershire, black pepper, garlic powder, and kosher salt; remove from heat.

Add to the skillet the green beans and the onion-mushroom mixture and stir until coated well with the sauce.
Preheat oven to 350 degrees.

Get out a large casserole pan and lightly spray it with cooking oil, then dump the green bean mixture into the casserole pan and spread evenly.

In a bowl, toss the crushed crackers with olive oil and onion powder, then sprinkle evenly over the casserole.

Bake, uncovered, for 35 to 40 minutes or until the casserole is bubbly hot and the cracker topping is golden brown.

Will serve 4 to 6.

Healthy Holiday Perfect Brussels Sprouts Recipe

1 lb fresh Brussels sprouts, washed and halved
2 Tbsp olive oil
2 Tbsp good balsamic vinegar
2 Tbsp chopped pecans
1/2 cup dried cranberries

Preheat oven to 400 degrees and lightly coat a large baking sheet with cooking oil.

In a large bowl, whisk together the olive oil and balsamic vinegar, then add the prepared Brussels sprouts to the bowl and toss to coat well.

Dump the Brussels sprouts out onto the baking sheet, cover loosely with a sheet of tin foil, then bake in preheated oven for 10 minutes.

Remove tin foil, stir Brussels sprouts around, and return to oven for another 10 minutes or until the Brussels sprouts are lightly browned, turning sprouts over at least once during this baking time.

Dump hot Brussels sprouts out into a large bowl, add the pecans and cranberries and toss to combine. Serve immediately.

Will serve 4.

Healthy Holiday Breakfast Pie Recipe

2 cups coarsely grated raw potatoes
1/2 cup diced onion
4 oz ground turkey sausage
1/4 cup reduced-fat shredded Cheddar cheese
1/4 cup reduced-fat shredded Mozzarella cheese
4 eggs
6 egg whites
1 tsp dried basil
1 tsp dried oregano

Preheat oven to 425 degrees. Lightly spray a pie pan with cooking oil.

Put the potatoes and onion in a bowl and stir to combine, then spoon into  pie pan and gently press evenly over the bottom and up the sides of the pie pan. Put in preheated oven and bake for 30 minutes; remove and let cool slightly.

Turn oven down to 350 degrees.

In a skillet, cook the turkey sausage, breaking it up into small pieces, until cooked thoroughly; let cool slightly then sprinkle evenly into cooked potato pie 'crust.'

Mix together the two cheese and sprinkle mixture evenly over the sausage in pie.

In a bowl, whisk together the eggs and egg whites, then stir in the herbs, mix well, then pour into the pie pan evenly covering the cheese.

Bake pie, uncovered, in 350 degree oven for 45 to 50 minutes or until the filling is completely cooked and top is light golden brown in color.

Remove and let sit for 5 minutes before slicing to serve.

Will serve 6 to 8.

Spaghetti Squash Sausage And Cheese Casserole Recipe

1 large spaghetti squash
1 Tbsp olive oil
1/2 lb turkey sausage
8 oz sliced fresh mushrooms
2 Tbsp whole wheat flour
2 cups vegetable stock (or chicken stock)
1/2 cup shredded skim-milk Mozzarella cheese, divided
1 tsp kosher salt
1/4 tsp black pepper
3 small leaves fresh basil, minced
1/4 cup grated Parmesan cheese

Preheat oven to 375 degrees degrees and lightly oil a shallow baking dish.

Cut spaghetti squash in half lengthwise and lay in baking dish, cut side down. Loosely cover squash with a sheet of tin foil, then place in oven and roast for 50 to 60 minutes, until you can stick a knife through the squash easily.

Remove the baking dish from the oven, let the squash cool enough to handle, then turn the squash cut side up and scoop out any seeds in the middle of the squash and discard the seeds. Now scoop the cooked squash out of the skin, place it in a large bowl, and discard the skin. Using a couple forks, separate the squash into 'spaghetti' strands; set aside, covered to keep warm.

In a large skillet over medium heat, add the olive oil, turkey sausage, and mushrooms, and cook, stirring and breaking up the turkey sausage. Cook until the sausage is brown and the mushrooms have softened.

Now sprinkle the whole wheat flour into the skillet and stir just until the flour turns yellow, then keep stirring and slowly add the vegetable stock, continuing to stir, and cook until the liquid thickens slightly. Stir constantly to bring up any browned bits from the skillet.

Turn heat off and add half the Mozzarella cheese, stirring until the cheese is melted, then add the salt, black pepper, and minced basil, and stir to combine, then dump this mixture into the bowl with the spaghetti squash and toss to combine.

Lightly oil a casserole dish and dump the spaghetti squash mixture into the dish, then evenly scatter the remaining Mozzarella cheese on top, then sprinkle the Parmesan cheese over that.

Bake, uncovered, in preheated 375 degree oven for 40 to 50 minutes until the cheese on top has turned lightly golden in color and the casserole has crisped a little and turned light brown along the edge.
Remove and let sit for 3 to 5 minutes, then serve.

Will serve 6.

Spiral Cut Ham With Cranberry Orange Mustard Glaze Recipe

6 lb spiral cut, smoked cooked ham, sodium reduced
1 cup cranberry orange relish
2 Tbsp brown or other natural ground mustard

Preheat oven to 350 degrees.

Put a rack in a roasting pan and place ham on rack, then cover the pan with aluminum foil, sealing around the edges of the pan.

Bake in preheated oven for 1 to 1-1/2 hour or until ham is heated through.

When ham is done, remove from oven and remove foil.

In a bowl, whisk together the cranberry orange relish and mustard until smooth.

Spoon the glaze evenly over the ham in the baking pan, then put pan back in the oven and continue baking (uncovered) for 30 minutes. Spoon the drippings from the glaze back onto the ham several times during this period.

Remove ham from oven and let rest for 5 minutes.

Slice and serve with sides.

Will serve 8 to 10.

How To Keep Your Good Intentions This Christmas Season

Christmas is often the holiday when we say we're going to focus on family, but our intentions keep getting lost. It's busy. It's hectic. There's not enough time to get it all done. Etc. Etc. Etc.

If this sounds like your family, it's time to take back the season and stick to your good intentions. It's not impossible. It's not even that hard. Let's take a look at several issues we struggle with during Christmas and see if there might be a solution or two.

Expense

This issue makes the top of the list because it often colors the rest of the celebration before we can even get our plans underway. Everything seems alright until the money starts to disappear. All our good intentions to stay focused on family and fun start to fade away when money gets tight.

There is only one solution - budget. Perhaps a budget seems like too much work, but it's the only way to keep the focus where it belongs. You will have to spend some time with paper, pencil, and some hard choices, but it will be worth it, trust me.

Create a budget that won't just postpone the pain. This means put a limit on ALL spending, including the credit cards. To avoid the January surprises, you may even want to pull together some envelopes with spending cash designated for gifts, food, drinks, decorations, donations, and whatever you need for your
Christmas celebration.

A budget specifically set for each individual item not only helps reign in spending, but it also helps eliminate that last minute spending spree because you forgot if you took care of X, Y, or Z.  Plan your budget like you plan your Christmas dinner menu. Be precise in your budgeting and you will find it relieves a lot of stress, giving you time and energy to focus on what you wanted to - family and fun, remember?

Exercise

No, you are not going to focus on losing weight during Christmas. Instead, you want to think about staying active every day and enjoying some play time with your family and friends.

Some of the stress you feel during the holidays is due to the fact that you are putting your health on a back-burner. You may be eating too much of the wrong foods and skipping exercise because you're too busy. Whatever the reason, you should never omit exercise from your daily routine, especially during the holidays!

Even if you can't make it to the gym or spend an hour on the treadmill, you can stay active. Several short walks a day will help clear the mind and get the blood pumping. You will burn a few calories, but most importantly you will lift your spirits. It's amazing what a little boost in those endorphins, the feel good hormones, will do for a person. 

And, don't forget the family! If spending more time with your family is part of what Christmas is all about, then a little play goes a long way toward that goal, too. Exercise to feel good, but make exercise fun to include your kids. Before the day gets too busy, get outside and have a game of tag. Shoot some buckets. Get a game of field hockey going. Do somersaults. Rollerblade. Ride your bike. Snowshoe. Build a snowman. Whatever you can do to be active and have some laughs will get you well on the way to your goal of spending time enjoying your family this Christmas.

Entertainment

You've got your budget set and you have lots of ideas to stay active and healthy. But, there are going to be times spent inside, too. Of course, you'll be gathered around the table during some of the Christmas season enjoying delicious meals and sharing stories. This is all wonderful because your goal is to connect with your family, but how you spend your time is important.

One great way to make your moments together count even more is to plan activities that involve the whole family working together on projects. These can be simple crafts like creating handmade gifts or decorations to share, to larger scale projects like cooking and serving dinner at a community shelter or church.

If your family is musically inclined, you may want to join a caroling group, church choir, or band. Maybe you would like to help decorate the church. Your town may have a youth group that pitches in and decorates the store windows or city hall.

Give some thought to what you, your family, and your community needs and figure out a way to help get those needs met. Gift trees are popular to help get gifts for families who can't afford to buy gifts. Food drives are another easy to organize an event that your family could do. Plan a movie night at your local theater and ask attendees to bring a new toy to give to kids spending Christmas in a hospital or away from home. There are lots of ways you can do good deeds and find lots of entertainment for your family at the same time.

Having a happy holiday often means finding a balance between a busy schedule, tight budget, and family fun. You can do it all, but it takes planning, a few strategies, and lots of love. Merry Christmas!

Herbed Apple Stuffed Mushrooms Recipe

20 large white button mushrooms
1 Tbsp soy sauce
2 tsp olive oil, divided
3 tsp good balsamic vinegar, divided
1 stalk celery, finely diced
1 tart apple, peeled, cored, finely diced
2 Tbsp finely chopped parsley
1/4 tsp dried oregano
1/4 tsp dried basil
kosher salt and black pepper to taste
2 tsp butter
1/2 cup whole wheat bread crumbs
2 Tbsp grated Parmesan cheese
2 tsp vegetable stock

Remove stems from the mushrooms, chop the stems up and set aside.

In large bowl, stir together the soy sauce, 1 tsp of the olive oil, and 1 tsp of the balsamic vinegar, until well blended. Gently add the mushroom caps to the bowl and use your hands to turn the caps over until they are completely coated with the mixture.

Get out a large baking sheet and lightly spray it with cooking oil, then gently remove the mushroom caps from the mixture, let any excess drip off, then place open side up on the baking sheet; set aside.

Prepare the filling:  In a heavy skillet over medium heat, pour in the remaining 1 tsp olive oil, add the chopped mushroom stems, celery, apple, parsley, oregano, and basil, and stir, cooking just until veggies soften, then add salt and pepper to taste.

Stir in the butter and bread crumbs until the butter melts, then dump mixture into a bowl and add the Parmesan and the vegetable stock, stirring to combine.

Stuff the mushrooms: Take a tablespoon and gently fill each mushroom cap on the baking sheet with the apple mixture until it is used up. Take the remaining 2 tsp balsamic vinegar and drizzle over the top of each stuffed mushroom.

Add butter and bread crumbs.  Stir to combine and melt butter.  Transfer to bowl.  Add Parmesan and vegetable stock.  Stuff each mushroom with a slightly rounded Tbsp of filling. Brush remaining balsamic vinegar over top of each mushroom. 

Preheat oven to 450 degrees, then put mushrooms in and bake for 25 to 30 minutes or until bubbling hot.

Remove and let cool slightly before serving.

Will serve 10 or more on a buffet or as an appetizer.

Herbed Accordion Sliced Potatoes Recipe

8 large Yukon Gold potatoes
2 Tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
1 Tbsp minced fresh flat-leaf parsley
1 tsp minced fresh thyme

Preheat your oven to 450 degrees.

Scrub the potatoes well, then carefully make thin slices across but not going all the way through.

Place in a baking dish, cut side up, cover the dish with foil and bake in the preheated oven for 15 minutes, just until softened slightly, then remove from oven to complete recipe.

Slightly pull open the sliced parts of the potatoes and drizzle in the olive oil, then sprinkle the salt and pepper evenly over and inside the potatoes.

Put back in oven and bake, uncovered, for 20 to 30 minutes or until the potatoes are soft and a bit browned.

Remove and sprinkle the potatoes evenly with the parsley and thyme, add a pinch or so of salt if desired, then serve.

Will serve 8.

Use These Tips For A Healthy Christmas Party

Get On Board With A Healthy Christmas Work Party

The annual Christmas Party notice is posted on the bulletin board. Your reaction is to cringe. Healthy eating was finally a habit! Your kitchen is stocked with all the foods your diet requires, and now THIS.

Take heart! There are ways you can enjoy a Christmas party and stay on track with your diet. Whether you are on a weight loss program, a heart health program, a diabetes program, or any other nutrition program, there are ways you can enjoy the party. Here are a few ideas to bring that holiday spirit back while staying on track with your diet.

Sign Up

This is probably the single most important way to keep the Christmas party healthy and fun at the same time. Yes, it's extra work for you, but avoiding the problem is even harder work. If you leave the planning to others, you may not have a choice of healthy foods on the table. When you see that sign-up sheet on the bulletin board, put your name down as soon as possible. If you're early in the planning stages, you may be able to direct the menu.

Bar Time

You will typically find a bar set up for a Christmas party. There may be soft drinks, wine, beer, or liquor for mixed drinks. Perhaps there is a punch bowl. If you are part of the planning committee, be sure to insist on plenty of water, juice, club soda, and sparkling water. Offer to make the punch using fresh juice and sparkling soda or water and skip the alcohol. If you are not on the committee, you will want to prepare yourself. Overindulging at the bar is often caused by thirst, so eliminate the thirst by filling your tummy with good fresh  juice and water before and during the party. Alternate any sugary or alcohol drinks you have with large glasses of water.

Eat Ahead

Trying to stay on a diet is difficult enough, but if you're watching the clock tick at work, knowing that at a certain time there will be acres of food and drinks laid before you, it's even harder. That's why you want to plan to eat before you get to the party. Yes, it's fun to look forward to all that food, but your empty stomach will make decisions you won't find so fun in the long run. If your party starts after work, bring a good, big lunch with you that suits your dietary needs. If your party begins at mid-day, eat a hearty healthy breakfast and have a snack just before the party begins. You're not being a 'party pooper.' You're being smart.

Peruse Then Choose

When you walk into the party, stop and take a look around. Your senses may be overwhelmed at first, but if you slowly peruse the spread, you will begin to see what you need, and what you don't need. Walk along the tables, go up to the bar, and make a few mental notes. The trouble with an over-loaded plate usually occurs when you start at the beginning of the table and just start scooping up servings. If you don't know what's ahead, how can you choose what you want to eat? So, take a look around, then go back and selectively serve up a plate that suits you and your diet.

Divided Desserts

This is probably the easiest of all the strategies to stay on track with your diet. Most everyone at the party will get to the dessert table and let out a little sigh. They wish they could indulge, but can't. That's your cue to choose a 'dessert buddy' and divide one of those delicious treats between you. If you were vigilant with the other strategies, you have probably saved yourself some wiggle room for dessert. However, if sugar is forbidden, this table may be off limits. That takes us back to the first strategy - sign up. If you are part of the planning committee, make sure you propose an alternative for the usual sweet dessert.

The average Christmas party is full of dietary obstacles. Getting involved with the planning and taking a few steps to avoid the pitfalls will allow you to not only attend the party, but to enjoy it. Merry Christmas!

Healthy Holiday Orange Cranberry Punch Recipe

4 cups orange juice
2 cups cranberry juice
4 cups club soda (or any good sparkling water)
1 orange, sliced into thin circles
1 lime, sliced into thin circles

In large punch bowl, stir together both juices, then add the club soda just before serving and top with the orange and lime slices. Serve ladled into cups filled with ice cubes. May garnish with more slices of fruit if desired.

Will make 18 to 20 small servings.

Healthy Holiday Layered Sweet Potato Casserole Recipe

4 medium sweet potatoes
1/4 cup real maple syrup
1 tsp whole wheat flour
1/4 tsp kosher salt
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 small orange, zested and juiced
1/4 to 1/2 cup finely chopped pecans

Peel and slice the sweet potatoes into thin circles, then put them in a large pot of cold water over medium-high heat and bring to a boil, reduce the heat to medium and boil gently until the sweet potatoes are knife tender, about 8 to 10 minutes; drain well and let cool slightly.

Preheat oven to 350 degrees and lightly oil a medium casserole dish.

In a bowl, stir together the maple syrup, flour, salt, cinnamon, and nutmeg until the flour is dissolved, then add the zest and juice from the orange and stir to combine.

Put half the sweet potatoes in the casserole, pour half the liquid over, then put the other half the sweet potatoes in and pour the remaining liquid over the top.

Bake, uncovered, in preheated oven for 25 to 30 minutes until the top is lightly browned and the sweet potatoes are fork tender.

Scatter the finely chopped pecans evenly over the completed casserole and serve hot.

Will serve 4 to 6.

How To Choose A Healthier Holiday Season Banquet And Bar

During the last several months of the year, most of us have a reason or two to celebrate. The holidays can include religious observances, gift giving, programs, music, and perhaps dancing. But, at the center of these festivities usually lurks a table piled high with all sorts of indulgences - we're talking food and drink galore!

Yes, it's a party and you want to join in and enjoy everything. However, if you're like most people, you have limits. How can you have fun and stay on track with your healthy living? Let's take a look at a few ideas to keep you focused while partaking in the celebrations.

The Banquet

Don't let those delicious dishes hypnotize you. You're in charge here! You have your dietary limits clearly defined, so take a deep breath and ask yourself; "What food on this table really suits my healthy goals?"

Approach the holiday table slowly, with caution. Help yourself to small portions of those foods that are a part of your healthy diet. Enjoy. Give yourself time before choosing another morsel from another offering. Chew slowly and savor each tasty bite. Keep choosing foods that you know are nutritious.

After you've sampled the foods that are a healthy part of your diet, stop. Wait for these healthy foods to settle in and satisfy your appetite. If you're still hungry, go back for more foods that fit your diet. The idea is to fill your tummy with good, healthy foods before giving into temptation. If you have been practicing nutritious eating habits, you probably already have your body and digestive system trained to want good food. Giving your body the good food first may just satisfy your cravings.

But, we're only human. The delicious aromas of certain not-so-healthy foods may just keep calling your name. Even after you've eaten a fair share of healthy foods, you may succumb to those forbidden goodies. Go ahead and take one. Or, better yet, offer to cut one in half, or thirds, or quarters, and share with someone. Chances are pretty good that you'll find someone going through the same holiday dieting struggle. They will be happy to share.

When it comes time for dessert, there really isn't much you can do to escape the indulgence. You don't want to offend Grandma and not join in the praise when she serves up her family's secret recipe. But, you can limit yourself. Even Grandma understands the phrase; "I'll just have a sliver." You may end up having more than you wanted, but if you planned for this by watching what you ate during dinner, you should count this as a victory.

The Bar

As you're strolling past the buffet filled with all those delicious appetizers, picking just those morsels that fit your healthy eating habits, someone hands you a glass of wine or a cocktail. Maybe you take another pass at the buffet and suddenly your glass is empty. But, the host is Johnny-On-The-Spot and before you know it, you have another drink in your hand.

The holidays are a time of rejoicing. Food and drink are two ways we celebrate. However, most of us want to keep our caloric intake, sugar intake, and alcohol intake to a minimum, for many reasons.
Just like the banquet, the bar offers opportunities to enjoy, but also to stay on track with our healthy diet. There are several ways to keep from overindulging at the bar.

Mingling with a drink in your hand is fun, but it is also a way to lose track of how many glasses you have had filled. While you're nibbling on hors d'oeuvres, your host is anxious to keep your glass filled. You may not even be aware of how often your glass is 'topped off' before it's too late. Instead of wine or a cocktail, mingle with a glass of sparkling water or club soda. Your host will be happy to keep your glass filled and you will not go over your limit.

If you drink wine, save it for the dinner table. Most sit down dinners will have wine specifically chosen to complement the meal. If you have already had all the wine you should drink before dinner, you miss out on the fun during dinner - or you overindulge. Either way, it's not worth ruining your meal, and your health.

If after-dinner drinks are offered, weigh the pros and cons. If you're having dessert, too, you may want to opt out and have plain coffee or tea. Remember; this is a balancing act. You know you will need to make choices before, during, and after dinner, so choose wisely.

At the end of the day, you can be happy if you tried to satisfy your appetite with healthy choices, and only gave in to a few delicious treats. After all, the holidays only come around once a year, leaving us plenty of time to get back on track. Enjoy a Happy Healthy Holiday Season!

Healthy Holiday Scalloped Potatoes Recipe

6 large Yukon Gold potatoes
1 medium sweet onion
1/4 tsp kosher salt
1/4 tsp black pepper
1 cup chicken or vegetable stock
1 tsp cornstarch
1/2 cup shredded sharp Cheddar cheese, divided

Preheat the oven to 400 degrees.

Scrub the potatoes with a stiff brush, then slice into thin circles and cut circles in half.

Cut onion into thin circles, then cut circles in half.

In a large skillet, add olive oil, potatoes, and onions, and cook over medium heat until vegetables just begin to soften.

Lightly oil a medium size casserole dish.

Evenly layer 1/2 the potato and onion mixture into the casserole dish.

In a separate bowl, mix together the salt, black pepper, chicken stock, and cornstarch, stirring until cornstarch is dissolved.

Pour 1/2 of the chicken stock mixture over the potatoes and onions in casserole and evenly scatter 1/2 of the shredded cheese on top.

Repeat the layers again.

Put casserole in preheated oven and bake, uncovered, for 35 to 45 minutes or until the potatoes are cooked and everything is getting light golden brown around the edges.

Serves 6.

Healthy Holiday Breakfast Cups Recipe

1/2 cup finely chopped fresh spinach
1/4 cup finely chopped fresh tomato
2 Tbsp fat-reduced Feta cheese
1 tsp dried oregano
4 eggs
kosher salt and pepper if desired

Preheat oven to 375 degrees and get out 4 ramekins and lightly spray with cooking oil and place on a baking sheet.

In a bowl, toss together the spinach, tomato, Feta, and oregano until well combined. Spoon even portions of this mixture into the 4 ramekins.

Crack each of the 4 eggs into four separate cups - this helps eliminate the possibility of an egg shell getting into the ramekin unnoticed. Once you are sure all 4 eggs are shell-free, gently slide each individual egg into a ramekin. Add salt and pepper if desired.

Place baking sheet with ramekins in the preheated oven and bake until egg whites are set, about 12 to 15 minutes. The yolks will be soft. If you want a firmer yolk, cover the ramekins with tin fool for the last several minutes of cooking time.

Serve by placing each ramekin on a small plate with several slices of whole wheat toast alongside.

Will serve 4.

Fruited Walnut Brown Rice Pilaf Recipe

1 Tbsp olive oil
1 celery stalk, diced small
1 medium sweet onion, diced
2 cups uncooked brown rice
2 1/2 cups water
2 cups vegetable broth
1/4 cup golden raisins
1/4 cup minced dried apricots
1/2 cup chopped walnuts
2 tsp dried sage

Put a large heavy skillet on medium heat, add the oil, celery, and onion and cook stirring just until the vegetables soften, then add the brown rice and cook stirring for 5 minutes.

Pour in the water and broth, and bring to a boil, reduce heat to low, cover the skillet and let simmer until the rice is tender and the liquid is absorbed, about 40 to 45 minutes.

Stir in the raisins, apricots, walnuts, and sage, stir and taste, then add salt and pepper as needed.
Will serve 6 to 8.

Curried Sweet Potato Dip Recipe

2 medium size sweet potatoes, peeled and diced small
1 Tbsp olive oil
1 Tbsp curry powder
1 tsp black pepper
1/4 cup pine nuts
1/4 cup sun-dried tomatoes, finely chopped

Preheat oven to 375 degrees and get out a large baking sheet.

In a bowl, toss together the sweet potatoes, olive oil, curry powder, and black pepper, then dump onto the baking sheet.

Bake in preheated oven for 20 minutes, stirring often, until sweet potatoes are tender.

Remove from oven, let cool slightly, then dump sweet potatoes into a food processor and puree until smooth, then spoon out into a bowl.

Add to the sweet potatoes the pine nuts and tomatoes, stir to combine.

Serve immediately with crackers, chips, or veggies.

Healthy Holiday Mashed Potatoes With Cauliflower Recipe

2 lb gold or red potatoes, scrubbed with a stiff brush (or peeled)
1 small head cauliflower, washed
1/4 cup low fat milk
1 Tbsp olive oil
1/2 tsp minced fresh parsley
1/2 tsp kosher salt
1/2 tsp black pepper

Cut potatoes up into 2 to 3 inch chunks. Cut cauliflower up into 1 to 2 inch chunks.

Fill a large pot with cold water and bring to a gentle boil, then add the potatoes and cauliflower and let boil gently together until both veggies are tender - about 10 minutes. Do not boil rapidly or the potatoes will break up and get soggy.

Dump the veggies out into a colander and drain thoroughly, then return the veggies to the pot or to a mixing bowl.

Add the remaining ingredients to the veggies and either smash with a potato masher or use an electric beater to mash together until the potatoes and cauliflower mixture becomes smooth.

Serve as you would mashed or whipped potatoes.

Will serve 4 to 6.

Fresh Herbed Turkey Breast Recipe

3 tsps finely chopped fresh sage
3 tsps finely chopped fresh thyme
3 tsps finely chopped fresh rosemary
6 tsps unsalted butter, softened
1 1/2 cups chicken broth
1 cup dry white wine
5 to 6 lb turkey breast, with skin on
kosher salt and black pepper to taste
assorted cleaned chopped vegetables (optional)

In a bowl, mix together the sage, thyme, and rosemary.

Put 6 tsps of the herb mixture in another bowl, add the softened butter, and smash together with a fork until the herbs are well combined with the butter; set aside both the remaining herbs and the herbed butter.

Put the chicken broth and wine in a small saucepan, place over medium heat, and bring to a rolling (not vigorous) boil, lower heat to low, and add the remaining 3 tsps of herbs, and let simmer for 5 minutes; remove from heat and set aside.

Preheat the oven to 350 degrees, and place a rack inside a large roasting pan and spray both the pan and the rack with cooking oil.

Lay the turkey breast on a work surface and gently work your hands between the skin and the meat, making a pocket but keeping the skin attached to the breast along the edges. Gently push the herbed butter into the pocket, smoothing it over the breast meat with your hands. Try not to break the skin. Use all the herbed butter mixture, then gently smooth the skin back down over the butter-coated meat.

Place the turkey breast into the roasting pan, skin side up. You may scatter any vegetables you would like around the turkey - onions, carrots, potatoes, or anything you would like to cook with the turkey.

Carefully pour the broth-wine-herb mixture over the turkey and vegetables, then generously salt and pepper everything.

Place turkey in preheated oven and bake for 1-1/2 to 1-3/4 hour or until the turkey is cooked thoroughly.

Remove the turkey, then make a tent out of foil and place loosely over the roasting pan and let stand for 10 minutes before serving.

Will serve 10 to 12.

Curried Cheese Cauliflower Skillet Recipe

2 large heads cauliflower
2 tsps olive oil
1 large onion, diced
1 clove garlic, grated
1/2 cup whole wheat flour
1 tsp curry powder
3 cups vegetable broth
1 cup fresh shredded Parmesan cheese
1/4 cup minced flat leaf parsley
kosher salt and black pepper to taste

Wash cauliflower and cut into evenly sized florettes, about 2 inch pieces.

Fill a large pot with water and bring to a boil, then add the cauliflower and cook just until knife tender; drain and set aside.

In a large heavy skillet over medium heat, add the oil and onions and cook until onions soften, then add the garlic and cook for 1 more minute, stirring constantly.

In a bowl, whisk together the flour, curry powder, and vegetable broth until smooth, then slowly whisk into the onion/garlic mixture in skillet and allow to cook for 1 more minute, stirring constantly - mixture should thicken slightly.

Add the Parmesan cheese and parsley to the skillet, stir until cheese is melted, then add in the cauliflower and fold together until well combined - try not to break up the cauliflower too much. Taste and add salt and pepper if needed, folding again gently. Pour into serving bowl and serve immediately.

Will serve 6 to 8.

Chunky Garbanzo And Mixed Veggie Spread Recipe

1 can (16 oz) garbanzo beans, rinsed well and drained
2 Tbsp Greek yogurt
1 small lemon, juiced
1/4 cup finely diced red bell pepper
1/4 cup finely diced celery
1 Tbsp finely diced green onion
kosher salt and black pepper too taste

Put the garbanzo beans in a large bowl or pot and smash with a potato masher until spreadable, but not smooth, then add the remaining ingredients and mix well.

Taste and add salt and pepper to flavor as needed.

Serve as a topping for crackers, bread, or vegetables.

Olive Oil Baked Potato Latkes Recipe

2 lbs Russet (baking) potatoes
4 tsp olive oil, divided
1 small onion, diced fine
1 Tbsp fresh parsley, chopped
2 large eggs, beaten
1/2 tsp baking powder
1 tsp kosher salt
1/4 tsp black pepper

Peel potatoes, then grate them, or run them through a food processor to grate.

Place grated potatoes in a bowl and cover with cold water and let sit for 15 minutes, then drain and put in a cheesecloth covered colander and let stand for another 15 minutes.

Dump potatoes out into a clean towel and squeeze all the water out, then put potatoes into a large bowl.

Now add 2 tsp of the olive oil to the potatoes along with the remaining ingredients and stir until blended well.
Preheat your oven to 425 degrees, and with remaining olive oil, grease a baking sheet.

Drop spoonfuls of the mixture onto the greased baking sheet, very slightly flatten with spoon, allowing space in between each one.

Bake in preheated oven for 10 to 12 minutes, or until browned, then flip and bake another 10 minutes or until crispy and brown.

Remove and let cool on a rack slightly before serving with an applesauce topping and/or a creamy topping

Healthy Applesauce Latke Topping Recipe

5 lbs semi-tart apples
1 lemon, juiced
2 sticks cinnamon
2 drops vanilla extract
pinch kosher salt
water
natural honey or real maple syrup, to taste (optional)

Peel and core the apples, cut them in half, then place them in a large soup pot.

Add the next 4 ingredients to the pot, stir together, then fill with just enough water to come up to half way up on the apples.

Bring liquid to a boil, then reduce heat and simmer, uncovered, until apples are soft and liquid has reduced. Stir often.

Remove and cool slightly, then remove the cinnamon sticks.

Now add honey or maple syrup to sweeten if desired, and stir well.

Mash the apples with a potato masher or run the mixture through a sieve if you want to remove some of the pulp.

Let cool and serve with hot latkes.

This will yield about 12 small portions.

Tips For Honoring Hanukkah With Food Traditions

If you are unfamiliar with the food traditions of Hanukkah, you might be interested to know that the typical menu for this celebration isn't really all about keeping kids happy. Of course, it's true that stacks of crispy deep-fried potato latkes, sweet cream cheese rugelach, jam filled donuts, and cheese blintzes will tend to keep kids gathered around the menorah, but there is still more to the story.

There are reasons why certain dishes are on the table during Hanukkah. Foods served during this celebration are meant to remind us of the miracles of Hanukkah. Let's take a look at some simple explanations of the source of the traditions and a few ways meals were created to use these foods.

Olive Oil

The miracle of the oil and the menorah are familiar to many of us. Hanukkah celebrates Jewish freedom over religious persecution. The eight days of celebration and the menorah honor the miracle of the olive oil. Upon returning to the temple after victory over Greek oppression, there was found only one small flask of olive oil to burn, which should have lasted one day. However, the oil lasted eight days, giving us the miracle of the menorah. This is why Hanukkah is celebrated for eight days and why olive oil is used at great liberty in foods during this holiday.

Cheese

We also honor the memory of a young woman by the name of Yehudis, who devised a plan to kill a Greek general during the war. The story tells us she fed the general a great deal of  cheese, followed by enough wine to make him fall into a deep sleep, at which time she bravely killed him. When word of his death reached the general's army, they fled. We remember this woman's bravery and celebrate the freedom gained by her act by serving many delicious cheese filled treats.

From Olive Oil and Cheese To Food Traditions

From these two basic foods used during the Hanukkah celebration come specific dishes that are staples within many Jewish communities. The traditional foods may vary slightly, but finding ways to incorporate olive oil and dairy products connects Jewish people around the world.

Pastries known as sufganiyot are very well known. They are quite absorbent, soaking in lots of the olive oil they are cooked in. They may be sweetened and filled with fruit jellies or honey, making them quite popular and a staple in many Jewish homes today.

Adding cheese to these pastries was a natural choice, celebrating two traditions at once. Cheese filled pastries were a standard Hanukkah treat throughout central Europe, while in Germany the pastries were more often filled with jellies and jams. The Indian version of this pastry combined sugar, honey, milk, and butter with the yeast and flour to create another nod to dairy.

Where olive oil was scarce, in the northern climates, goose or chicken fat was used for frying. Also in these colder climates, potatoes and apples were abundant, making potato latkes and apple fritters a staple during Hanukkah. Along with potatoes and apples, dairy products were plentiful in these colder regions. Out of these foods grew the tradition of serving sour cream and applesauce over the potato latkes. Jewish families would use what was available to best honor the teachings and the stories of the battle for religious freedom.

Deep fried latkes are served in practically every Jewish home during Hanukkah. Whether as a main dish or as crispy little appetizers, they are definitely a favorite dish for many. The tradition of serving latkes is based on the assumption they are fried in olive oil, symbolizing  the miracle of the oil in the Temple.

Of course, olive oil, cheese, and any dairy product can be served in ways that are healthier. You don't need to drop potatoes into a vat of olive oil to honor the miracle. You can, instead, dress a fresh salad with pure pressed extra virgin olive oil. Perhaps, you can replace the  sugary cream cheese filled pastries with a mixture of cream cheese with fresh fruit and serve as a spread. You can even still enjoy your pastries, just pan fry them quickly to limit the amount of olive oil they absorb.

Fill your Hanukkah buffet with all the traditional foods your family loves, but remember; the food is about honoring the memories and the miracles. A little bit of pure olive oil and fresh cheese is a lovely way to remember. Happy Hanukkah!

Creamy Caramelized Onion Latke Topping Recipe

3 Tbsp olive oil
1 large sweet onion, sliced into thin strips
1 block (8 oz) cream cheese, room temperature
1 cup olive oil mayonnaise
1 Tbsp finely chopped parsley
1/2 tsp kosher salt
1/4 tsp black pepper

Put a large skillet over medium heat and add olive oil and onion. Fry, stirring often, just until onion starts to soften, then turn heat down to low and let cook for 20 to 30 minutes or until the onions are golden in color, soft, and 'caramelized.'

Cut the cream cheese into smaller chunks and add to the skillet with the onions, keeping the heat on low, and stir until the cream cheese melts.

Remove the skillet from the heat and add the remaining ingredients, stirring well. Remove from heat; stir in mayonnaise and the remaining ingredients.

May be served at room temperature or slightly chilled as a topping for latkes.

Will yield about 6 topping size portions, but recipe may easily be doubled if needed.

Healthy Hannukkah Celebration With Olive Oil

Celebrate The Hanukkah Miracle And Good Health With Olive Oil

During Hanukkah we remember the miracle of the menorah, when one small flask of olive oil burned for eight days. One way we honor and celebrate this miracle is to use olive oil in many of the dishes we prepare.
Now we find out that olive oil is not only a delicious way to celebrate with food, but it's one of the healthiest oils we can use. Let's take a look at this special oil to learn more.

What is Olive Oil

Simply stated, olive oil is derived from olives. It can be consumed without any processing at all; just pressed from the olive. If you took a handful of olives and squeezed them, you would get olive oil. No other vegetable oil can claim that distinction. In its most natural form, olive oil is resplendent in flavor and nutrition.

Of course, refining the process has created many other varieties of olive oil. We have listed some general categories of olive oil, but each category will also contain other variations. Here are the basics you would find in a grocery store:

Extra Virgin - This oil is from the first pressing of the olives and is not processed or refined, and is probably unfiltered. You will notice a very 'olive' taste and a rich color.

Virgin - This olive oil would be from the second pressing and is most likely filtered, and may be somewhat processed.

Pure - You will find this oil to have less flavor and will be lighter in color since it has been through more filtering and refining. If you don't want an olive taste to your olive oil, this is probably what you would want to use.

Extra Light - This category encompasses a great deal of processing, refining, and blending. You will find most olive oil with this label to be a mix of highly processed olive oil and a vegetable oil. Some people like this variety for cooking.

Now that you know the varieties of olive oil, let's take a look at some of the health benefits. This may give you even more reason to celebrate Hanukkah with lots of olive oil.

Health Benefits of Olive Oil

All olive oil contains those desirable mono-unsaturated omega-9 fatty acids and are rich in antioxidants. However, if you want the greatest boost of antioxidants, choose extra virgin olive oil. This is the oil that is from the first pressing of the olives so it is loaded with the most concentrated amounts of phyto-nutrients, which are known for having anti-inflammatory properties.

Olive oil has been shown to help lower LDL cholesterol (the bad stuff) while raising HDL cholesterol (the good stuff). This benefit helps protect against heart disease by regulating cholesterol levels. In addition, further studies show the mono-unsaturated fatty acid of olive oil also helps lower blood pressure. Extra virgin olive oil provides high concentrations of vitamin E and beta-carotene, keeping the circulatory system healthy and pumping strong.

Although studies regarding the role of olive oil in reducing cancer are inconclusive, there are interesting data. Research has shown some effects of reducing risks in the development of cancers of the digestive tract, respiratory tract, and breasts when subjects use olive oil routinely in their diet. These regular olive oil eaters are compared to non-olive oil eaters and people who more often consume saturated fat and butter. There could be other risk factors involved so the results of the studies are still mixed, although promising.

Other benefits associated with consuming olive oil include naturally healing stomach ulcers, gastritis, and other digestive tract disorders. Still more studies are starting to uncover a possible connection between olive oil consumption and improved blood calcium levels. This could point to the eventual link between overall bone health and olive oil consumption.

Still more research has provoked interest in the link between cognitive health and the use of olive oil. In older adults, both visual and verbal responses improved after the subjects increased their olive oil intake aggressively throughout the day. Laboratory research is also being done which is showing increased cognitive activity when animals are fed olive oil. The ability to protect the brain during times of stress may be one of the most amazing benefits this delicious oil has to offer.

Which brings us back to Hanukkah and the tradition of olive oil. The health benefits of olive oil are so expansive, it's hard to believe that the use of olive oil during Hanukkah ever strayed so far from what most of us would consider healthy foods.

Now we have the wisdom to know better! We don't have to indulge in fat soaked donuts and latkes to celebrate the miracle of the oil. Instead, pay homage to the true miracle - the olive oil we revered through the ages is the same olive oil we know as one of the healthiest foods we can eat today. That gives us even more reason to celebrate. Happy Hanukkah!

Sweet Potato Zucchini Latkes Recipe

2 medium sweet potatoes, grated
2 medium baking potatoes, grated
1 medium zucchini, grated
1 small onion, diced fine
2 eggs, slightly beaten
1 to 2 tsp kosher salt
1/4 cup whole wheat flour or panko
4 Tbsp olive oil

Put both the grated potatoes and zucchini in a cheesecloth lined colander and let drain for 20 minutes, then put in a clean towel and squeeze as much liquid out as you can, then dump into in a large bowl.

Add the next 4 ingredients into the bowl with the veggies and stir to combine well.

Get out a large heavy skillet and put it over medium heat, add the olive oil and when it gets hot, drop latke mixture by small spoonfuls into the oil, flattening each one slightly with the back of the spoon.

Allow the latkes to fry in the olive oil until browned on the bottom, then carefully flip and let fry until the other side is brown and crispy. Remove carefully with a spatula and continue frying latkes until all the batter is used.

Serve warm with toppings.

Will yield about 10 to 12 latkes, depending on the size you fry.

How To Have A Happy And Healthy Hanukkah

Deep fried latkes and donuts have taken center stage in many Hanukkah celebrations. But, should they? Today, many people like to give at least a nod to healthier eating, even during the holidays.

And, strictly speaking, eating foods saturated in fat, even olive oil, is not paying close attention to the Torah. Remembering the miracle of the Menorah by using olive oil in our food is an important part of Hanukkah.
However, understanding the significance of the olive oil is crucial to preserving the true tradition of the miracle.

Pure Pressed Olive Oil

The flames of the Menorah, which God allowed to burn for eight days on one flask of oil, were fueled by pure pressed olive oil. The Torah tells us that the olives were pressed to release only the first, the purest drops of oil to be used in the Menorah. The remainder of the olives were crushed in the usual manner to produce large quantities of olive oil for cooking.

Harmful Behaviors

The Torah teaches us that we should avoid harmful behaviors, such as eating unhealthy foods. That's why it's a bit difficult to understand how eating piles of deep fried foods can possibly pay tribute to the miracle of the Menorah or faithfully celebrate Hanukkah. We know that olive oil is a healthy type of oil. But using large quantities of any oil, even olive oil, negates the health benefits.

Healthier Traditions

It makes sense to honor the miracle of the Menorah by abstaining from unhealthy foods loaded with oil. Instead, use small amounts of pure-pressed, extra-virgin olive oil to make  healthier dishes. For instance, create a beautiful salad with fresh greens, goat cheese, and a homemade salad dressing using extra-virgin olive oil. Or drizzle extra-virgin olive oil over fresh mozzarella cheese, sliced garden tomatoes, and fresh basil for a caprese salad that is delicious and healthy.

Even latkes can be made healthier. Honor the traditions of Hanukkah while enjoying a crispy potato latke by baking them instead of deep frying. A little bit of olive oil can go a long way in this type of healthy recipe. Even those filled donuts we love can be made over to more closely honor the true tradition of Hanukkah. You can tweak many of your old recipes to make the donuts smaller, oven bake them, and fill them with smashed fresh fruit and cream cheese instead of sugary jarred jelly.

Celebrating the miracle of the Menorah while avoiding excessive indulgence in oil-drenched food seems to make sense after all. The purest of all olive oil should be enjoyed and held in reverence during Hanukkah. Not only is tradition respected, but the true teachings and meanings of Hanukkah are upheld when we treat our body to a healthier celebration.

Keeping Your Kids Happy And Healthy This Holiday Season

As the holiday season approaches, many of us think about our own need to stay healthy and active. We picture the parties, the cookies, the egg nog... and we give out a short sigh. There goes the diet.

But, we aren't the only ones with sweet treats piled high before us, tempting us to dig in and enjoy. Our kids are bombarded with goodies all season. Throughout Thanksgiving, Hanukkah, and Christmas, the volume of food we place on our tables is astounding.

We are celebrating, and food is certainly a big part of the festivities. While we adults can make some rational choices about our dietary intake, our kids don't have quite the same resolve. It's up to us to make healthy choices easier for them. Let's take a look at a few ideas for holiday fun without all the sweet temptations.

Play Outside

A kid playing hard has little time to think about anything else. If you get your kids away from the table, away from the kitchen, and away from the house, they will do what kids do - forget and focus on the here and now.

No matter where you live and what the climate is like, there are things to do outside during these holidays. Depending on the age of your kids, you may have to do some if not all of the work preparing, but it will be well worth it.

If you have leaves, rake them up and give the kids free reign to jump and play and scatter the leaves. Get out the sidewalk chalk and decorate for the season. If you have snow, build a fort or a snowman, or have a snowball fight. Your kids will forget that plate of cookies if they get to pelt Pop square on the back with a snowball, I guarantee it.

Take a walk through the neighborhood to see the decorations. Sing songs. Window shop. Sit on a park bench and watch the people. Take turns making up stories about who they are and where they're going. Feed the ducks. Take those little feet away from the sweets at home.

Play Inside

It can be difficult to keep your little ones' attention away from sweets when you're inside. The trick is to plan games that require some thought and even some action. The game Twister comes to mind for indoor action, but there are many games for all ages that are great for keeping kids busy.

Choose thoughtful games such as charades, drawing games, or word games. Games that make your kids think and give them some good belly-laughs are perfect for keeping their minds off the sweets. Treasure hunts are especially engaging and can be played by all ages, with a little help. Be sure to have the treasure a non-food related treat and something everyone will enjoy.

You can easily play I Spy games indoors, or hide-and-seek, or other easy games with a variety of ages. Card games are versatile, too. There are so many options, it's hard to choose sometimes. You could also ask your kids to create their own game.

Don't forget crafts. Get out the bin of odds and ends and let their imagination run wild. Or plan a specific craft to make a product to give as a gift to a relative or friend of the family. Of course, video games are fun and certainly an option for some families. But, remember, they must be engaging for the whole family and keep little fingers and minds busy.

Now, after a day of fun activities both outdoors and indoors, when it comes time to enjoy a sweet treat, your kids will enjoy it even more. Happy Holidays!

Healthy Holiday Fudge Brownies Recipe

1/2 cup flour
2 Tbsp unsweetened cocoa
1/4 tsp salt
1/4 tsp baking soda
2 oz unsweetened chocolate, chopped
1 Tbsp unsalted butter
1 cup firm-packed light brown sugar
1 large egg
1 large egg white
6 Tbsp unsweetened applesauce
1 tsp vanilla extract

Preheat oven to 350 degrees. Line a 9 inch square baking dish with parchment paper, making sure you leave plenty of paper sticking out of the dish.

In a bowl, stir together the flour, unsweetened cocoa, salt, and baking soda until well combined; set aside.

In a large heavy saucepan over low heat, melt the unsweetened chocolate and butter together, stirring constantly, until smooth; remove and let cool.

Once cooled, add the brown sugar, egg, egg white, applesauce, and vanilla extract to the saucepan, stirring until nice and smooth, then add the dry ingredients to the saucepan and stir until mixed well.

Pour the mixture into the prepared baking dish and bake in preheated oven for 22 to 25 minutes or until the brownies shrink away from the sides of the baking dish.

Remove the baking dish to a rack and let cool completely before lifting the brownies out using the edges of the parchment paper. Then peel the paper back and cut the Brownies into squares to serve.

Makes 12 to 16 small brownies.