Sunday, April 06, 2008
Recipes
The good news is that research shows most Americans gain only a little over a pound over the holidays. The bad news is that those of us who have trouble with our weight to begin with are the ones most likely to gain more -- as much as 6 pounds. If you have to keep an eye on your weight through the year, it’s important to be vigilant during this Season of Constant Sugary Treats. I’m not suggesting you not indulge at all, just that you choose your indulgences based both on what you love the best and on what will harm you least.
To help you do just that, here’s a rundown on the most ubiquitous holiday treats:
One half-ounce candy cane (that’s one about 6 inches long, not one of the little cellophane wrapped ones) has 55 calories. Figure ribbon candy will be about the same. That doesn’t sound like a lot, but those calories bring zero nutritional value with them. Hard candies are nearly pure sugar. You’ll get 14 grams of high-impact, appetite-stimulating carbohydrate, with no fiber at all.
Commercial eggnog is downright scary. One cup/s (8 fluid ounces) has 350 calories and 34 grams of carbohydrate, with no fiber. It does have/s9 grams of protein, and about a quarter of your daily calcium, even some potassium, but I can’t think of a faster way to wreck your waistline. How about a cup of sugar-free cocoa instead?
Milk chocolate, not dark, dominates this season, from foil-wrapped ornaments and Santas to Hanukkah gelt. Sadly, milk chocolate is a poor source of those healthy chocolate flavonols you’ve been hearing about, and there’s not enough milk in it to make a real contribution to your calcium intake, either. For each ounce you eat, you’ll get 152 calories and 17 grams of carb, with just 1 gram of fiber. If you get the choice, dark chocolate has less sugar and more antioxidants.
One sugar cookie, 3 inches in diameter, will set you back 66 calories and 8 grams of carbohydrate -- add more if it’s iced. No nutritional value here, either. Personally, I don’t like sugar cookies enough to bother.
I looked for nutrition data for gingerbread men but couldn’t find it. I’m guessing gingersnaps come close, though. One big gingersnap -- 31/2 to 4 inches in diameter -- has 133 calories and 25 grams of carbohydrate, with less than 1 gram of fiber. Once again, this is exclusive of any icing, and icing is sugary stuff. Virtually no vitamins or minerals here.
Fruitcake jokes aside, many people love the stuff. Just don’t let the “fruit" in the name fool you into thinking the stuff is nutritious. Your average slice of fruitcake will set you back 139 calories and 26 grams of carb. The fruit doesn’t contribute much fiber -- just 1.6 grams, and there aren’t enough vitamins or minerals to mention.
One-eighth of a 9-inch pumpkin pie, made at home from a standard recipe, has 316 calories and 41 grams of carbohydrate. That’s a heck of an impact, I’m sure you’ll agree. There is some redeeming nutritional value to be had, however, since pumpkin is very nutritious stuff. You’ll get about twice your daily value of vitamin A, some folic acid, selenium, calcium and potassium, and a smattering of B vitamins. You’ll also get 7 grams of protein, because pumpkin pie contains eggs and milk. Helpful hint: Splenda works well in pumpkin pie and will cut the calorie and carb count substantially.
Or you could serve this custard instead. It is delicious, reasonably low in carbs and calories, a great source of vitamin A, a good source of calcium, potassium, B vitamins, folacin and zinc, and it also cooks in your slow cooker, freeing up your oven for other holiday dishes.
Maple-Pumpkin Custard
Ingredients
15 ounces canned pumpkin
1 cup lowfat milk
1 cup evaporated skim milk
1/3 cup sugar-free pancake syrup
1/3 cup Splenda
3 eggs
1 pinch salt
1 tablespoon pumpkin pie spice
Instructions
In a mixing bowl, preferably one with a pouring lip, whisk together the pumpkin, lowfat milk, evaporated milk, sugar-free pancake syrup, Splenda, eggs, salt, and pumpkin pie spice.
Spray a 1-quart Pyrex casserole with nonstick cooking spray. Pour the custard mixture into it. Place it in your slow cooker. Carefully fill the space around the casserole with water up to 1 inch from the rim. Cover the pot, set on low, and cook for three to four hours. Remove the lid, turn off the pot, and let the whole thing cool until you can remove the casserole without scalding your fingers. Chill the custard for at least several hours before serving.
Per serving: 119 calories; 3 grams fat; 8 grams protein; 15 grams carbohydrate; 2 grams dietary fiber (analysis excludes polyols in sugar-free syrup)
Reach Dana Carpender online at www.holdthetoast.com.