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Healthy Holiday Recipes

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October 6th, 2008, 01:29 PM
TrainingWithTonya's Avatar Platinum Supermommy
Join Date: May 2007
Location: Fitzgerald, GA
Posts: 8,389
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Okay, these are from a Healthy Holiday Eating Seminar I give at gyms. Hopefully, you all can use these instead of some higher fat versions.


Fruit Platter Fantasia
1 cup orange or grapefruit sections
1 medium peach, sliced
1 cup watermelon balls
1 cup seedless red or green grape clusters
1 cantaloupe or honeydew melon, peeled and cut into thin wedges
Mint leaves and grated orange peel for garnish
Arrange on serving platter. Cover with plastic wrap and chill for 1 hour

For the Dip
4 ounces light cream cheese, softened
2 tablespoons sugar-free orange marmalade
1 teaspoon grated lemon peel
¼ teaspoon ground ginger
1 container (8 ounces) vanilla nonfat yogurt
In a medium mixing bowl, using an electric mixer set on high speed beat cream cheese until fluffy. Beat in the marmalade, lemon peel, and ginger. Stir in yogurt. Mix well. Chill 1 hour or overnight. Serves 6.

PER SERVING: Calories—163; Carbohydrates—30g; Protein—5g; Fat—4g; Cholesterol—11mg; Sodium—142mg

Stuffed Turkey Breast
1 teaspoon vegetable oil
½ cup chopped yellow onion
½ cup chopped mushrooms
½ cup frozen chopped spinach, thawed and squeezed dry
½ boneless turkey breast, with skin
3 ounces sliced turkey ham, cut into ½ inch wide strips
Preheat oven to 375 degrees F. In a medium nonstick skillet, heat oil over medium-high heat. Add onion; cook for 4 minutes. Add mushrooms; cook until most of the liquid from the mushrooms has evaporated, about 3 min. Remove from heat; stir in spinach. Set aside.
Place Turkey, skin side down, on plastic wrap on a cutting board. Starting on a long side, cut breast horizontally without cutting through. Unfold and cover with another piece of plastic wrap. Pound turkey gently with meat mallet to 1-inch thickness.
Remove top piece of plastic wrap. Lay turkey ham strips lengthwise over skinless side of turkey breast. Top with cooled spinach mixture.
Fold skin side over filling. Tie with kitchen twine in several places. Place in shallow roasting pan.
Roast turkey, brushing occasionally with pan drippings, until an instant-read meat thermometer inserted in thickest part of the meat registers 165 degrees F., about 1 hour. Place turkey on a carving board; let stand for 10 minutes. Slice into ½-inch-thick slices and serve immediately. Serves 6.

PER SERVING: Calories—214, Carbohydrates—2g; Protein—28g; Fat—10g; Cholesterol—83mg; Sodium—222mg

Cooks Tips
Place turkey breast, skin side down, on plastic wrap. Make a horizontal cut in breast without cutting through. Then open like a book onto plastic wrap.
Once the breast has been pounded, lay the turkey ham slices lengthwise across the skinless side of the breast. Top with an even layer of the spinach mixture.

Classic Roast Turkey
2 tablespoon olive oil
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 clove garlic, minced, plus 5 cloves garlic, peeled
1 10-lb roasting turkey, trimmed
2 lemons, halved
¼ teaspoon salt
¼ teaspoon black pepper
Preheat oven to 325 degrees F. In a small bowl, combine oil, herbs, and minced garlic. Mix well.
Rinse turkey inside and out and pat dry with paper towels. Tuck wings under. Gently loosen skin covering breast. Rub some of the herb mixture underneath the skin. Rub remaining herb mixture in cavity and over skin. Place garlic cloves and lemon in cavity. Using kitchen twine, tie legs together. Sprinkle salt and pepper over turkey.
Place turkey on rack in roasting pan. Roast for 1 hour. Remove from oven. Tilt to release juices from cavity into pan. Baste and return to oven. Roast until and instant-read meat thermometer inserted in thickest part of thigh registers 180 degrees F. Baste every 15 minutes.
Place on serving platter and let stand for 15 minutes. Carve and serve. (To cut fat, do not eat skin. Serves 12.

PER SERVING: Calories—555; Carbohydrates—0g; Protein—78g; Fat—27g; Cholesterol—219mg; Sodium—335mg

Cooks Tips
For perfect presentation, tie the legs together with kitchen twine and tuck the wings under the turkey before roasting. This will also insure even cooking.
Use a V-shaped rack to roast the turkey. The rack will help the bird hold its shape, as well as allow the fat to drip away easily during cooking.

Savory Potato Gratin
4 medium russet potatoes, peeled and cut into ¼ inch slices (about 4 cups)
2 tablespoons light olive or corn oil
4 medium yellow onions, slices (about 5 cups)
2 cloves garlic, minced
1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
½ teaspoon salt
¼ teaspoon freshly ground black pepper
½ cup skim milk
1/8 teaspoon paprika
Preheat oven to 400 degrees F. Spray a shallow 2-quart oval or rectangular baking dish with vegetable cooking spray and set aside.
Place the potatoes in a large saucepan and cover with cold water. Bring to a boil over medium-high heat and cook until potato slices are just tender, about 10 minutes. Drain and set aside.
While potatoes are cooking, in a large nonstick skillet, heat oil over medium-low heat. Add the onions and garlic; cook until onions are softened and beginning to brown, about 15 minutes.
Spread a thin layer of potatoes in prepared dish, sprinkle with thyme, salt, and pepper and top with a layer of onion mixture. Repeat layers twice, ending with onion mixture. Pour in milk and sprinkle paprika over top.
Bake until potatoes are lightly browned, about 20 minutes. Serve immediately. Serves 4.

PER SERVING: Calories—273; Carbohydrates—47g; Protein—6g; Fat—8g; Cholesterol—1mg; Sodium—307mg

Cooks Tips
The term “gratin” refers to baked or broiled dishes with crusty tops, which often include bread crumbs and cheese. Besides potatoes, other vegetable combinations, poultry or fish dishes, and even fruits can be prepared this way. For best results, make as many layers of ingredients as possible, seasoning each layer as you go.

Broccoli in Garlic Butter
1 bunch broccoli, cut into flowerets (about 4 cups)
2 tablespoons unsalted butter
1 tablespoon olive oil
2 cloves garlic, minced
½ teaspoon dried rosemary
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup grated Parmesan cheese (optional)
In a large saucepan, bring a small amount of water to a boil over high heat. Place broccoli in a steamer basket and place basket in the pan. Cover and steam just until crisp-tender, about 5 minutes. Drain well and set aside.
In a large nonstick skillet, heat butter and oil over medium-high heat. Add garlic and rosemary; sauté for 1 minute. Add broccoli to skillet; stir to coat with the butter mixture. Cook until heated through, about 1 to 2 minutes. Season with salt and pepper.
Place in serving dish. Sprinkle with cheese and serve immediately. Serves 6.

PER SERVING: Calories—72g; Carbohydrates—4g; Protein—2g; Fat—6g; Cholesterol—10mg; Sodium—107mg

Cheese-Topped Vegetables
2 cups small broccoli flowerets
2 cups small cauliflower flowerets
1 cup thinly sliced carrot
½ cup frozen green peas, thawed
For the Sauce:
2 teaspoons vegetable oil
1 tablespoon all-purpose flour
¾ cup skim milk
¼ cup reduced-sodium chicken broth
¾ cup shredded reduced-fat cheddar cheese, divided
1/8 teaspoon ground black pepper
Preheat oven to 400 degrees F. In a large saucepan, bring 2 quarts of water to a boil. Add broccoli and cauliflower. Cook for 3 minutes. Add carrot and cook for 2 minutes. Drain. Place mixture in a 2-quart baking dish. Stir in peas; set aside.
To prepare the sauce, in a small saucepan, heat oil over medium heat. Add flour; cook, stirring constantly, for 1 minute.
Gradually whisk in milk and broth. Bring to a boil and cook, whisking frequently, for 3 minutes. Remove from heat. Stir in ½ cup of cheddar and the pepper.
Pour sauce over vegetables; stir until coated. Sprinkle remaining cheese over top. Bake until cheese is bubbling, about 5 minutes. Serve immediately. Serves 6.

PER SERVING: Calories—113; Carbohydrates—11g; Protein—8g; Fat—4g; Cholesterol—11mg; Sodium—178mg

Poppy Seed Dinner Rolls
3 cups all-purpose flour, divided
1/3 cup yellow cornmeal
2 tablespoons granulated sugar
1 envelope (1/4 ounce) rapid-rising yeast
¾ teaspoon salt
1 cup low-fat milk
1 tablespoon margarine
1 large egg, lightly beaten
1 teaspoon water
2 teaspoons poppy seeds
In a large bowl, combine 2 cups flour, cornmeal, sugar, yeast, and salt. Mix well.
In a small saucepan, heat milk and margarine over low heat until temperature reaches 125 degrees F. Stir milk mixture into flour mixture. Set aside 1 teaspoon of the egg; add remainder to flour mixture. Stir in enough remaining flour to form soft dough. Turn out onto a floured work surface; knead for 8 minutes. Cover with a kitchen towel; let stand for 10 minutes.
Spray three 6-cup muffin tins with vegetable cooking spray. Divide dough into thirds. Divide each third into 6 pieces; roll into balls. Place in prepared pans.
Fill a large shallow pan half full of boiling water. Place a wire rack over pan; place muffin tins on rack. Cover with kitchen towel; let rise until doubled, about 30 minutes.
Preheat oven to 375 degrees F. Beat remaining egg with water. Brush egg mixture over tops of rolls; sprinkle with poppy seeds.
Bake until golden brown, about 10 minutes. Place on a wire rack; cool for 10 minutes. Serve warm. Serves 18.

PER SERVING: Calories—110; Carbohydrates—20g; Protein—3g; Fat—2g; Cholesterol—13mg; Sodium—110mg

Harvest Pumpkin Pie
2 cups canned pumpkin puree
2/3 cup firmly packed light brown sugar
¼ cup granulated sugar
2 tablespoons all-purpose flour
1 ½ teaspoons ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground ginger
1 ¼ cups low-fat milk
2 egg whites, lightly beaten
1 ½ teaspoons vanilla extract
Pastry leaves for garnish
For the Crust
1 1/3 cups cake flour, sifted
1 tablespoon granulated sugar
½ teaspoon salt
¼ cup corn oil
3 tablespoons cold water
To prepare the crust, in a medium bowl, stir together cake flour, sugar, and salt. Stir in oil and water until mixture forms a ball. Wrap ball in plastic wrap; refrigerate for 30 minutes.
Preheat oven to 400 degrees F. Roll dough between two sheets of waxed paper until 1/8 inch thick. Place in a deep 9-inch pie plate. Trim excess dough. Crimp edges.
In a large bowl, stir together pumpkin puree, brown and granulated sugars, and all-purpose flour. Add spices; stir to blend. Whisk in milk, eggs whites, egg, and vanilla. Pour pumpkin mixture into prepared crust.
Bake until filling is set but still slightly loose in center, about 40 to 45 minutes. Place pie on a wire rack and cool completely. Garnish with pastry leaves. Serves 10.

PER SERVING: Calories—233; Carbohydrates—39g; Protein—4g; Fat—7g; Cholesterol—24mg; Sodium—151mg

All-American Apple Pie
¼ cup packed light brown sugar
¼ cup granulated sugar
1 tablespoon all-purpose flour
1 teaspoon grated lemon peel
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
6 medium baking apples, peeled, cored, and thinly sliced
1 cup dark raisins
2 unbaked, ready-made 9-inch piecrust
For the Glaze
1 large egg, beaten
1 teaspoon granulated sugar
Preheat oven to 425 degrees F. In large bowl, combine brown sugar, granulated sugar, flour, lemon peel, cinnamon, and nutmeg. Mix well.
Add apples to sugar mixture; stir until coated. Stir in raisins. Spoon into piecrust. Place second piecrust on top of filling. Trim edges, pressing against edge of pan. Using a sharp knife, cut steam vents in piecrust. To glaze, lightly brush piecrust with beaten egg. Sprinkle with sugar.
Bake until piecrust is golden brown, about 35 to 40 minutes. Place on wire rack to cool for 30 minutes. Serve warm. Serves 10.

PER SERVING: Calories—226; Carbohydrates—43g; Protein—1g; Fat—6g; Cholesterol—6mg; Sodium—111mg

Tonya Wife to Mike, Mom to Bobby (19) and Koti (17)
Certified Personal Trainer, Group Exercise Instructor, and Sports Nutritionist
Valdosta State University Class of 2012, Major: Exercise Physiology, Minor: Nutrition
Masters in Exercise Science Starting August 2012 at the University of South Florida

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November 25th, 2008, 11:03 AM
Kris2you's Avatar Live-Laugh-Love
Join Date: Oct 2007
Location: Grand Cane, LA
Posts: 8,145
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I needed a good roll recipe and I love poppy seed!! Thanks Tanya!
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