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If you don't have bread crumbs,  use cracker crumbs OR ground oats.  

1 cup of butter (salted) can be replaced with:
1 cup shortening and 1/2 teaspoon salt OR 7/8 cup vegetable oil and 1/2 teaspoon salt

For 1 teaspoon of baking power, use one of these:
1 tablespoon flour OR 1 teaspoon corn starch

Good substitutions for 1 cup of sour cream:
1 cup plain yogurt 
OR mix 1 tablespoon lemon juice or vinegar with enough cream to make 1 cup 
OR mix 3/4 cup buttermilk with 1/3 cup margarine

the healthier holiday hues

Many colorful foods offer protective health benefits and reduce the risk of a variety of diseases.  Color is an indication of different nutrients.  Add color to your holiday meals and boost your nutrition!

Red:  Fresh cranberries contribute a tart flavor and may offset the sweetness of other dishes.  Watch portion sizes.  Salmon patties prepared with canned salmon are a quick healthy meal.  Lycopene, a phytochemical, may help prevent some diseases.  Lycopene is found in canned tomatoes and tomato sauce.  Red beans add fiber and provide alternatives to meat dishes.  They can be added and served instead of meat in casseroles.

Green:  Dark green leafy vegetables come in many forms and offer many different nutrients.  Chose romaine over iceberg lettuce for salads and add spinach to soups.  Avocados, though high in fat, contain heart-healthy monounsaturated fat.  Add a few slices to a sandwich instead of mayonnaise.  Eat them in moderation as a side dish.

(when measuring utensils aren't available)

1 cup of cereal flakes = adult fist

1/2 cup cooked rice/pasta = 2 baseballs

1 medium bake potato = adult fist

1 cup fresh fruit = baseball

1 oz cheese = 4 dice

1 tablespoon peanut butter = half a ping-pong ball

3 oz meat = deck of cards

3 oz grilled fish = checkbook

ChooseMyPlate.gov
Ten tips for incorporating these principles in your diet:

1. Balance calories
2. Enjoy your food, but eat less
3. Avoid oversized portions
4. Add foods to eat more often to your grocery list
5. Make half your plate fruits and veggies
6. Switch to fat-free or low-fat (1%) milk
7. Make half your grains whole grains
8. Be aware of foods to eat less often
9. Compare sodium in foods
10. Drink water instead of sugary drinks

Find more information at ChooseMyPlate.gov

CHICKEN PIZZA

Use whole grain-pie crust recipe from this site as your pizza crust.  Mix spaghetti sauce with oregano and garlic powder.  Spread on pizza crust just to inside outer edge.  Layer sauce with thinly sliced fresh tomatoes, bell pepper strips and cooked/deboned chicken.  Spread grated cheese on top.  Cook until cheese is melted.  May brown briefly under broiler for a browner color.  For variety, use salsa instead of spaghetti sauce on the crust.

270 calories / 11g fat / 35mg cholesterol / 295mg sodium / 24g carbohydrates / 4g fiber / 15g protein

CHICKEN & DUMPLINGS

Add cooked/deboned chicken to broth on stove.  Heat chicken broth to a rolling boil.  Prepare bakery mix, drop biscuits with 2 cups mix and 2/3 cup low-fat milk.  Drop by spoonfuls into broth.  Cook until dough is sticky.

140 calories / 3g fat / 20mg cholesterol / 300mg sodium / 20g carbohydrates / 1g fiber / 9g protein

CHICKEN PASTA SALAD

Cook rotini pasta according to package directions.  Add any raw vegetables, including any of the following:  broccoli, bell pepper, tomato chunks, cubed yellow squash.  Add 1 cup of any of your favorite bottled salad dressings, like Italian, ranch, etc.

180 calories / 0g fat / 0mg cholesterol / 440mg sodium / 44 carbohydrates / 3g fiber / 5g protein

BUFFALO PULLED CHICKEN SANDWICH

Add hot sauce to chicken.  Let set for approximately 10 minutes.  Grill bun.  Place meat on but and serve.

270 calories / 5g fat / 70mg cholesterol / 1040mg sodium / 21g carbohydrates / 1g fiber / 32g protein

 

Who doesn't want to save time and money?  If you follow these easy time-saving tips, you can have more time to spend with family and friends, and doing what you love!

• Crockpots are great tools for saving time.  Use a crockpot to cook a whole chicken or a large roast while you work or run errands.  Then bag and freeze the leftovers for soups or stews later.
• It's easy to skip mealtimes together during the busy week.  Try cooking several meals on the weekend to bring your family together when there is no time to be in the kitchen.
• Cooking roast, turkey and chicken ahead then cutting into bite-size pieces before freezing can make tacos, fajitas and soups a snap to prepare when time is short.
• Casseroles are easy to put in the oven and reheat.  So, take time to prepare your family's favorites and freeze for the times when you need a quick meal fora large or small group.
• The base of any meal is the protein.  It's easy to cook chicken, beef and turkey ahead of time.  Then simply freeze it in large or small freezer bags.  It will take the guesswork out of cooking on the fly.
• In the summer, fresh vegetables are readily available, so wash and freeze fresh squash, tomatoes, okra, corn and other garden vegetables to use later in stews and casseroles.  You will b glad you did.
• For many, cooking a large meal on Sunday is a family tradition.  Why not cook two chickens instead of one?  It's easy to pull the chicken from the bone and freeze it for later.
• Hamburger meat can be used a million ways.  Meals such as tacos, chili, soups and casseroles are popular dishes.  Try cooking hamburger meat in large amounts, allow it to cool, and then freeze in freezer bags for later.  You simply can't go wrong with this cooking tip.

*Always thaw frozen, cooked or uncooked meats in the refrigerator to prevent contamination

*Cook all poultry to a safe minimum internal temperature of 165˚F and all other meats at 160˚F as measured with a food thermometer.
 

Growth Charts

American Liver Foundation

Academy of Nutrition and Dietetics

Gluten Intolerance Group of North America