Monday, December 20, 2010

12 Days of Healthy Holiday Eating: Day #7

On the seventh day of Christmas, my dietitian told me…

Not to forget about those important veggies!

Before you eat dinner, scan the appetizers for a vegetable tray. Choosing vegetables will provide you with nutrients that are needed every day such as Vitamin A, Vitamin C, Vitamin K, antioxidants, and fiber. If you are in charge of cooking the Holiday meal, you should provide your guests with vegetables that are cooked in a way that keeps their nutrient value. The best way to do this is to steam or roast your vegetables. Steaming and roasting are easy and don’t require a lot of cooking steps. If a vegetable recipe calls for cream, try using light cream instead of heavy cream. If a vegetable recipe calls for butter, try using half of the amount that is suggested on the recipe. And lastly, don’t overload vegetables with salt. Put in a little for seasoning, and allow everyone to season their food with more salt if they really want to. Here are a few vegetable recipes that you will enjoy!

Green bean casserole:

Serves 10 Prep Time: 15 minutes, Bake Time: 35 minutes


  • 2 cans (10-3/4 ounces each) condensed cream of mushroom soup, undiluted
  • 2 bags of frozen green beans, thawed
  • 1 cup skim milk
  • 1 small onion, sautéed in olive oil
  • 2 teaspoons soy sauce
  • 1/8 teaspoon pepper


  • Slice the onion into thin slices. Place into the heated pan with about 1 tablespoon of olive oil. Sautee the onion until golden brown.
  • In a bowl, combine soup, milk, soy sauce and pepper. Gently stir in beans. Spoon half of the mixture into a 13-in. x 9-in. baking dish. Sprinkle with half of the onions. Spoon remaining bean mixture over the top.
  • Bake at 350° for 30 minutes or until heated through. Sprinkle with remaining onions. Bake 5 minutes longer. Yield: 10 servings.

Rosemary Mashed Potatoes and Yams

Serves 10 Prep Time: 20 minutes, Cook Time: 1 hour 35 minutes


  • 8 cloves of roasted garlic (the jar will give instructions as to how many teaspoons is equivalent to 1 clove)
  • 3 tablespoons olive oil
  • 1 1/2 pounds baking potatoes, peeled and cubed
  • 1 1/2 pounds yams, peeled and cubed
  • 1/2 cup skim milk
  • 1/4 cup butter
  • 1/2 teaspoon dried rosemary
  • 1/2 cup grated Parmesan cheese
  • salt and pepper to taste


1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8 inch square baking dish.

2. Boil potatoes and yams in a large pot of salted water until tender, about 20 minutes. Drain, reserving 1 cup liquid.

3. Place potatoes and yams in a large bowl with milk, butter, rosemary, garlic, and reserved olive oil. Mash to desired consistency, adding any extra liquid as needed. Mix in 1/4 cup cheese. Season with salt and pepper to taste. Transfer to the prepared baking dish. Sprinkle with remaining cheese.

4. Bake until heated through and golden on top, about 45 minutes.

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