Healthy Holiday Recipes

  • Published
  • By Jennifer Green-Lanchoney
  • 30th Space Wing Public Affairs
'Tis the season to be jolly, but eating in an unhealthy way during the holidays could lead to an expanding waistline for the new year.

The Health and Wellness Center here has provided some tips and healthy recipe ideas.

"Healthy eating habits should be maintained through the whole year," said Melinda Reed, Health and Wellness Center registered dietitian. "Portion control is also very important. One cookie is fine, but 10 are not."

With obesity rates in the United States rising, healthier options for traditional holiday fare could help members stay in shape.

"Although you may liberalize eating one or two days during the holidays, it is important to get back on your healthy eating plan afterward," said Reed.

This is the first part in a series of three articles on healthy eating. Check back for more healthy holiday recipes.

Start to Finish: 25 minutes (Active Time: 15 minutes)
Servings: 4
Carbohydrate Servings: ½
1 pound green beans, trimmed
4 teaspoons chopped fresh dill
1 tablespoon minced shallot
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
1 teaspoon whole-grain mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Use a large saucepan fitted with a steamer basket to bring an inch of water to a boil. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from heat.
Meanwhile, in a large bowl whisk dill, shallot, oil, lemon juice, mustard, salt and pepper. Add the green beans and toss to coat.
Let stand about 10 minutes before serving to blend flavors.
Nutrition information per serving: 74 calories; 4 g fat; (1 g saturated, 3 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 163 mg sodium; 178 mg potassium.
(Recipe provided by the Health & Wellness Center)

Start to finish: 1 hour 10 minutes (Active Time: 10 minutes)
Servings: 12 servings
2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper, to taste
Preheat oven to 400 F. In a 9-by-13-inch glass baking dish arrange sweet potatoes in an even layer.
In a small bowl, combine maple syrup, butter, lemon juice, salt and pepper. Pour the mixture over the sweet potatoes; toss to coat.
Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.
Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350 F until hot, about 15 minutes.
Nutrition information per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
(Recipe provided by the Health & Wellness Center)