diabetesguide holiday

7/30/2019 DiabetesGuide Holiday

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Diabetic Holiday Recipes

Best of Diabetic Connect

Delicious, Festive, Low-Carb Recipes


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Table o Conens pages

Halloween 1-3

Thanksgiving 5-10

Hanukkah 8

Kwanzaa 6

Christmas 13

Desserts 12

Holiday treats and snacks 16


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HALLOWEEN

Halloween | 1

Halloween Popcorn Balls1 Tbsp peanut oil

1/4 c popping corn

1/2 c honey

1/4 c smooth peanut butter

1/4 tsp salt

8 strings black licorice

DirectionsMix oil and popping corn together in a large pot. Cover the pot and cook over moderate to high heat or 5 to 7

minutes, or until corn begins to pop. Using pot holders, lit pot approximately 2 inches rom the stoves surace,

rotating or shaking the pot using a circular motion to prevent burning. Continue cooking until all the corn is

popped, about 1 to 2 minutes. Transer to large mixing bowl. Set aside. In a small saucepan set over moderate to

high heat, bring honey and peanut butter to a rolling boil. Stir mixture constantly or 30 seconds. Remove saucepan

rom heat and stir in salt. Pour peanut butter mixture over cooked popcorn and mix until well combined. Add

licorice bits, i using. With your hands, shape the popcorn mixture into 4-inch balls. (Oiling your hands with a small

amount o vegetable oil will help prevent sticking). To cool popcorn balls, set them onto a lightly oiled wire rack.

Once they have completely cooled, they are ready to serve.

Nutritional Facts

Servings Per Recipe: 8 balls 3gProtein

24gCarbohydrates

1gFiber

6gTotalfat(1gsat

Halloween Gorp3 tablespoons (45 ml) reduced-at margarine, melted

teaspoon (2.5 ml) chili powder

teaspoon (2.5 ml) ground cumin

teaspoon (2.5 ml) garlic powder

1 teaspoon (5 ml) hot pepper sauce

Directions

In a small skillet, combine melted margarine, chili powder, cumin, garlic powder, and hot sauce. Heat or 1 minute

over medium-high heat, stirring constantly. Place remaining ingredients in a large paper bag. Pour on margarine-

spice mixture. Close bag tightly and shake vigorously to coat evening. Pour popcorn mixture into a large bowl.

Nutritional Facts (Per serving)

Servings per recipe: 3 quarts

Calories195(42%fromfat) Protein5g

TotalFat8g(1.0saturated)

Carbohydrate22g

DietaryFiber3g

Sodium69mg

Exchanges: 1 carbohydrate (1 bread/starch), 2 fat

3gmono

2gpoly)

74mgSodium

Biotin

2 quarts (2 l) hot popped corn (popped with a hot-air

popper)

1 cup (45 g) at-ree tiny pretzel sticks

1 cup (145 g) golden raisins

cup (73 g) dry roasted peanuts


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HALLOWEEN

Halloween | 2

Jac-O-Lanern Pzza Crsps6 10-inch (15 cm) at-ree four tortillas

Rerigerated butter-favored cooking spray

6 tablespoons (30 g) grated Parmesan cheese

1 teaspoon (5 ml) crushed dried Italian herbs

Directions

Preheatovento350F(180C,GasMark4).Usingajack-o-lanternshapedHalloweencookiecutter,cutthetortillas

intopumpkinshapes.Laycutoutsslightlyaparton2largebakingsheets.Sprayeachjack-o-lanternwithcookingspray.CombineParmesancheeseandherbs;sprinkleevenlyontoeachcutout.Bakefor15minutes,untilcrispand

golden, switching the pan positions ater 8 minutes. Transer to a cooling rack. Serve warm or at room temperature.


Servings per recipe 6

Calories162(11%fromfat)

Protein6g

TotalFat2g(1.2gsaturated)

Dietaryber1g

Cholesterol5mg

Sodium528mg

Exchange: 2 carbohydrate (bread/starch)

Ghouls Breah Dp1pound(450g)rm-ripetomatoes,cored,seeded,andcutinto1/2-inch(1.25cm)dice

1/4cup(59ml)nelychoppedredonion

1 serrano chile pepper, seeded and minced

1 garlic clove, minced

3 tablespoons (45 ml) minced resh cilantro

3tablespoons(45ml)freshlemonjuice

1/8 teaspoon (0.625 ml) hot pepper sauce, or to taste

1 cup (236 ml) at-ree sour cream

Directions

Inamediumbowl,combineallingredientsexceptsourcream.Coverandrefrigerateforatleast1hour.Foldinsour

cream and let stand or at least 30 minutes beore serving with Raw Vegetables.

Nutritional Facts (Per serving)Makes 4 cups, Serving size: cup


Protein1g

Carbohydrate5g

Sodium14mg

Traceofdietaryber

Exchange: 1 vegetable


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HALLOWEEN

Halloween | 3

Ho Spced Wches Brew1 cup (208 g) dried sugar-ree orange-favored breakast drink mix

1/2 cup (12 g) sugar-ree iced tea mix

1/4 cup (52 g) sugar-ree lemonade-favored drink mix

1/2 teaspoon (2.5 ml) ground cinnamon

1 tablespoon (15 ml) whole cloves

1 continuous spiral peel o 1 orange

1 continuous spiral peel o 1 lemon

2 gallons (7.5 l) water2-inch (5 cm) cinnamon sticks or swizzles

Directions

In a large pot, slowly bring all ingredients except cinnamon sticks to a boil. Stir and reduce heat to a low simmer.

Serve hot in cups with cinnamon stick swizzles.


32 servings, Serving size: 1 cup

Calories19

Protein0g

Fat0g

Carbohydrate4g Fiber0g

Cholesterol0g

Exchanges: free


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Canded Yams6 medium yams, boiled in skin until tender (about 20-30 minutes)

1/3 cup raisins

3 Tbsp brown sugar

3 Tbsp sugar substitute

2 tsp cinnamon

1/2 tsp nutmeg

Groundclovestotaste

1/3 cup low-calorie magarine1 cup cold water

Directions

Preheattheovento350degreesF.Coolyams,peel,andslicelengthwise.Placetheyamslicesinacoveredbaking

dish. Sprinkle the raisins over the yams.In a separate bowl, mix the brown sugar, sugar substitute, and spices;

sprinkle over the yams. Dot with margarine and add water. Cover the baking dish and bake or 30 minutes. Remove

the cover, then bake another 15-20 minutes.


Servings Per Recipe: 10

Calories81

Protein1g Sodium63mg

Fat3g

Carbohydrates14g

Exchanges: 1 starch

Cder Gray4cupsTurkeyGibletStock,(recipefollows)orreduced-sodiumchickenbroth,divided

3 tablespoons all-purpose four

1 1/4 cups apple cider

2 tablespoons cider vinegar

1/4 teaspoon salt

Freshlygroundpepper,totaste

Directions

When you remove the turkey rom the roasting pan, leave the roasted shallots behind. Skim o any visible at

fromthepanjuices.Whisk1/2cupTurkeyGibletStock(orchickenbroth)andourinasmallbowluntilsmooth;

set aside.Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and

cook, scraping up the browned bits rom the pan, until the liquid is reduced by about hal, 6 to 8 minutes. Add the

remaining31/2cupsstock(orbroth).Increaseheattohigh;returntoaboil,whiskingoften.Boiluntiltheliquidis

reducedbyabouthalf,8to12minutes.Whiskthereservedourmixtureintothepan.Boil,whiskingconstantly,untilthegravyisthickened,1to3minutes.Removefromtheheatandpourthegravythroughanesieveintoa

large measuring cup. (Discard the solids.) Season with salt and pepper.


Servings per recipe: 2 cups, Serving size: 3 tablespoons

Calories28

Fat0g

Cholesterol7mg

Carbohydrates5g

Exchanges: Free Food

Protein1g

Sodium56mg

Potassium28mg


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Roased Flores8 cup(s) caulifower forets, or broccoli forets (about 1 head), sliced

2 tablespoon(s) extra-virgin olive oil

1/2 teaspoon(s) salt, or to taste

Freshlygroundpepper,totaste

Lemon wedges (optional)

Directions

Preheatovento450F.Placeoretsinalargebowlwithoil,saltandpepperandtosstocoat.Spreadoutonabakingsheet. Roast the vegetables, stirring once, until tender-crisp and browned in spots, 15 to 25 minutes. Serve hot or

warm with lemon wedges, i desired.


Serves 4

Calories113

Fat7g

Cholesterol0

Sodium351mg

Carbohydrates11g

Protein4g

Cranberry, Cherry & Walnu Marmalade3/4 cup sugar

1 cup water

1/2 cup port, or other sweet red wine

1/4 teaspoon ground cinnamon

1/8 teaspoon reshly grated nutmeg

Directions

Combine sugar, water, port, cinnamon and nutmeg in a medium nonreactive saucepan; bring to a boil. Add cherries

and cook or 1 minute. Stir in cranberries; return to a boil. Reduce heat and simmer until about hal the cranberries

pop, 10 to 12 minutes. Remove rom the heat. Stir in walnuts and orange zest. Let cool completely. (The marmalade

will thicken as it cools.) Serve at room temperature or chilled.

Make Ahead Tip: Cover and refrigerate for up to 3 days. Tip: To toast chopped walnuts, place in a small dry

skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.


Servings per recipe: 4 cups, Serving size: cup

Calories91

Fat3g

Cholesterol0mg

Carbohydrates14g

Exchanges: 1 other carbohydrate, 1/2 fat

1/2 cup dried tart cherries

1 12-ounce package resh or rozen cranberries

2/3 cup chopped walnuts, toasted (see Tip)

1/2 teaspoon reshly grated orange zest

Protein2g

Fiber2mg

Sodium2mg

Potassium53mg


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Creamy Mashed Caulower8 cups bite-size caulifower forets (about 1 head)

4 cloves garlic, crushed and peeled

1/3 cup nonat buttermilk (see Tip)

4 teaspoons extra-virgin olive oil, divided

1 teaspoon butter

1/2 teaspoon salt

Freshlygroundpeppertotaste

Snipped resh chives or garnish

Directions

1. Place caulifower forets and garlic in a steamer basket over boiling water, cover and steam until very tender,

12 to 15 minutes. (Alternatively, place forets and garlic in a microwave-sae bowl with 1/4 cup water, cover and

microwave on High or 3 to 5 minutes.)

2. Place the cooked caulifower and garlic in a ood processor. Add buttermilk, 2 teaspoons oil, butter, salt and

pepper; pulse several times, then process until smooth and creamy. Transer to a serving bowl. Drizzle with the

remaining 2 teaspoons oil and garnish with chives, i desired. Serve hot.

I you dont have buttermilk you can use buttermilk powder prepared according to package directions. Or make

sourmilk:mix1tablespoonlemonjuiceorvinegarto1cupmilk.


4 servings, Serving size: 3/4 cup

Calories107

Fat7g

Cholesterol3mg

Carbohydrates10g

Protein5g

Fiber4g

Sodium339mg

Potassium288mg

Exchanges: 2 vegetable, 1 1/2 fat


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2 onions, peeled and cut into quarters

2 carrots, peeled and sliced

2 celery ribs with leaves, coarsely chopped

3 cups at-ree low-sodium canned chicken broth

3 sprigs resh parsley

1 small bay lea

cup dry white wine, or basting

2 tablespoons dry red wine or dry sherry

Herb Roased Turey wh Naural Gray1 14-pound (6.34 kg) turkey, with giblets

2 tablespoons (30 ml) chopped resh parsley

2 tablespoons (30 ml) chopped resh thyme

or 2 teaspoons (10 ml) crushed dried

1 tablespoon (15 ml) chopped resh rosemary

or 1 teaspoon (5 ml) crushed dried

1 garlic clove, minced

1 teaspoon (5 ml) olive oilsalt (optional) and reshly ground pepper

Directions

1. Preheat oven to 325 (165 C). Position the oven rack in the bottom o the oven.

Set a wire rack in a large roasting pan.

2. Remove the giblets and neck rom the turkey cavity, discarding the liver. Remove and discard any at rom the

turkey. Rinse the turkey well with cold water inside and out. Pat dry with paper towels. Rinse turkey giblets and

neck, discarding the neck skin. Remove and discard any visible at rom the giblets and neck.

3. Place 1 o the quartered onions in the cavity. Tie the legs together and tuck the wings akimbo (behind the back).

Inasmallbowl,combinechoppedparsley,thyme,rosemary,garlic,andoliveoil.Usingyourngers,rubtheherb

mixture over the turkey, covering the breast area, legs, thighs, and wings.4. Place the turkey, breast side up, in the prepared roasting pan. Roast or 15 minutes, then tent the turkey with a

loose sheet o heavy-duty aluminum oil. Roast or 2 hours.

5. Meanwhile, place turkey neck, giblets, remaining quartered onion, carrot, celery, broth, parsley sprigs, and bay

leafinalargesaucepan.Bringtoaboil.Reduceheatandsimmer,partiallycovered,for30minutes.Discardthe

parsleyandbayleaf.Strainthegibletstockandvegetablesthroughanesieve,forcingasmuchofthevegetablesas

possible into the strained stock. (You should get about 2 1/2 cups.) Chill strained stock until ready to use.

6. Remove the oil rom the turkey ater 2 hours, cut the strings connecting the turkey legs (to help the thighs cook),

and continue roasting, basting rom time to time with the dry white wine. Turkey is done when an instant-reading

meatthermometerinsertedintothethickestpartofthethighregisters180F(82C),about45minutesto11/4hours

longer. Transer turkey to a large platter and loosely cover with aluminum oil. Let rest or 20 to 30 minutes

beore carving.

7.Meanwhile,pourthedrippingsfromtheroastingpanthroughanesieveintoasmallfreezer-proofbowl.Place

the bowl in the reezer or 20 minutes to solidiy the at. Stir the red wine and 2 tablespoons o the reserved giblet

stock into the roasting pan and cook on top o the stove over medium-high heat, scraping up any browned bits.

Transer the mixture to a medium saucepan. Skim o all at which has ormed at the top o the pan drippings. Add

thede-fatteddrippingstothesaucepanalongwiththeremainingreservedgibletstock.Bringtoaboil,reduceheat,

and simmer or 10 minutes, until the gravy mixture has thickened slightly. Taste, adding salt (i using) and pepper to

taste. Transer gravy to a gravy boat.


Servings per recipe 12, Per serving

(4-ounce turkey + 2 Tbs. gravy) Calories198(27%fromfat)

Protein34g

TotalFat6g(1.9gsaturatedfat)

Carbohydrate1g

Cholesterol86mg

Exchange: 4 lean meat

Sodium89mg

Cholesterol0.5milligrams

Sodium68milligrams

DietaryFiber3grams

Protein4grams


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Garlc Mashed Poaoes4potatoes,PEELEDANDCUBED

1 1/3 cups WARM nonat milk

1 1/3 (medium) garlic heads

2/3cupFFLowSodiumChickenBroth

2 tablespoons AND 2 teaspoons olive oil

1 tablespoon AND 1 teaspoon dried thyme

3/4 teaspoon dried rosemary, CRUSHED

Salt and Pepper

Directions

1. PREHEAT OVEN to 350 degrees.

2. Slice the top o the head o garlic to expose the garlic cloves AND PLACE the whole head AND the broth in a

small casseroledish.COVERandBAKEfor1hour;removethedishfromtheovenandSETASIDE.

3.Boilthecubedpotatoesinwaterfor20minutesORuntilsoft.Drain.ADDthewarmmilkandoliveoil.

BEATWITHMIXERuntilpotatoesuffy.ADDtheherbs.

4.SqueezethegarlicoutfromeachoftheclovesLEAVINGBEHINDTHESKINS.ADDALLthegarlicpulptothe

potatoes.UsingmixerBEATAGAIN;seasonwithsaltandpepper.


8 servings, Serving size cup

TotalCalories156

TotalFat5grams

SaturatedFat0grams

Carbohydrates15grams

Turey Swee Poao Hash1.5 cups sweet potato - baked or boiled,

peeled and chopped

2.5 cups turkey - cooked, chopped.1/4 cup chicken broth

1 teaspoon canned diced mild green chiles

3 tablespoons resh cilantro, chopped

Directions

Pre-heatovento400F.Boilorbakesweetpotatoes,peelandchopintocubes.Take1cupofthesweetpotatoes

and mash them and set aside or now. Chop sweet red pepper into thin strips about an inch long. Chop chipotle

pepper. Chop scallion. Chop cilantro. Chop turkey into cubes. Mix together the mashed sweet potatoes, cubed sweet

potatoes, cubed turkey, red pepper strips, chopped chipotle, tablespoons chopped cilantro, 1 chopped scallion, egg

white, chicken broth, salt and pepper. Heat skillet on medium heat and add oil and butter. When hot, add the hash

mixture to the skillet. Cook or 3 minutes until the bottom sets. Turn it once and cook or another 2 minutes.

I using a non-stick skillet, experiment with using less oil and butter and perhaps increasing the broth. Turn into a

bakingdish(unlessyouareusinganovenproofskillet)andbakeina400Fovenfor10minutes.Servetoppedwith

remaining cilantro and scallions. Can serve with salsa on the side.


4 servings

Calories285.29

Cholesterol74.27mg

Sodium745.80mg

Potassium442.63mg

1 large egg white

1 teaspoon salt

1 tablespoon oil1 tablespoon butter 2 scallions, chopped

1/8 teaspoon black pepper

1/4 cup roasted sweet red pepper

Carbohydrate17.43g

DietaryFiber1.86g

Protein28.58g


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Roas Turey wh Cranberry Sung1ItalianorFrenchbreadloaf-(12oz),cut1/2cubes

2 tbsp margarine

1 1/2 cups chopped onions

1 1/2 cups chopped celery

2 tsp poultry seasoning

1 tsp dried thyme leaves

1/2 tsp dried rosemary, crushed

1/4 tsp salt1/4 tsp reshly-ground black pepper

1 cup coarsely-chopped resh cranberries

1 tbsp sugar

3/4 cup at-ree reduced-sodium chicken broth

Whole turkey - (8 to 10 lbs)

Directions

1.Preheatovento375degrees.Arrangebreadontwo15-by10-inchjellyrollpans.Bake12minutesoruntillightly

toasted. Reduce oven temperature to 350 degrees.

2. Melt margarine in a saucepan over medium heat. Add onions and celery; cook and stir 8 minutes or until

vegetables are tender; remove rom heat. Add bread cubes, poultry seasoning, thyme, rosemary, salt and pepper;mix well. Combine cranberries and sugar in small bowl; mix well. Add to bread mixture; toss well. Drizzle chicken

broth evenly over mixture; toss well.

3.Removegibletsfromturkey.Rinseturkeyandcavityincoldwater;patdrywithpapertowels.Fillturkeycavity

looselywithstufng.Placeremainingstufngincasserolesprayedwithnonstickcookingspray.Covercasserole;

rerigerate until baking time.

4.Sprayroastingpanwithnonstickcookingspray.Placeturkey,breast-sideup,onrackinroastingpan.Bake3hours

oruntilthermometerinsertedinthickestpartofthighregisters180degreesandjuicesrunclear.Transferturkeyto

serving platter. Cover loosely with oil; let stand 20 minutes.

5.Placecoveredcasseroleofstufnginoven;increasetemperatureto375degrees.Bake25to30minutesoruntil

hot.6.Removeanddiscardturkeyskin.Sliceturkeyandservewithcranberrystufng.Garnishwithfreshrosemary

sprigs, i desired.


Servings per recipe 20


TotalFat6g

Protein28g

Carbohydrates12g

Cholesterol68mg

Sodium223mg DietaryFiber1g

Exchanges: 1 starch, 3 meat


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Low-Carb Sung1loaflowcarbstufngbread(seebelow)orlowcarbbread,crumbledorcutintocubes

1 large onion, chopped

6-7 cups chopped celery - about 2 small bunches

1greenBellpepper,chopped

1 bunch parsley, chopped (about 2 cups)

4teaspoonspoultryseasoning,suchasBells

1/2 teaspoon pepper

Salt - start with 1/2 teaspoon, or 1 T chicken or turkey soup base (see below)1 cup water or broth, plus more according to moisture needed

1 - 3 eggs i baking it, and i desired (nutritional ino includes 1 egg)

1 T cooking oil

Directions

Makelow-carbstufngbread,oruseabout1-1lbloafoflow-carbbread.Differenttypesofbreadwillbring

differentresults,soyoumayhavetoadjusttheamountofliquid,seasonings,etc.Ibasedthenutritional

informationbelowonusingmyhomemadestufngbread.Inanycase,allowthebreadtodryoutforawhile,either

onthecounteroninalowoven.Itdoesnthavetobetotallydry,justkindofstale-leveldry.Sauteonion,celery,

and pepper until sot. Add parsley and cook or a minute or so, until wilted. Add seasonings. I include about a

TablespoonofBetterThanBouillonSoupBaseatthispoint.Mixtogetherthevegetablesandthebread.Addacupof

brothorwater,stir,andtaste.Adjustseasoningandmoisture.Ifyouregoingtostuffpoultrywithit,leaveitonthedrysidebecauseitwillabsorbalotofjuicesduringcooking.Youcaneatitjustasitis,butifyoubakeit,theavors

will come together better. Adding egg will make it come together in more o a melded together orm. I usually add

oneegg,butdontlikeittoomelded.Youcanadd2,oreventhreeeggs.Mixwellandbakeat350F.forabouthalfan

hour, or until browned on top.


12 servings

Carbohydrate5g

Fiber4g

Protein9g

Calories244


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Hanuah | 13

HANUkkAH

Caulower Laes (Pancaes)2 eggs plus 2 egg whites

1 small onion, peeled

1 (2-pound) package o rozen caulifower or 1 resh head, steamed and drained

2 tablespoons soy or whole-wheat four

salt and pepper to taste

non-stick cooking spray

2 tablespoons olive oil, or rying

non-stick cooking spray

Directions

Let rozen caulifower thaw. Put in colander and squeeze out the liquid. Process eggs and onion in ood processor

andaddcauliower,soyorregularourandseasoningsuntilnelychopped;donotoverprocess.Wipeanon-stick

rying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Put on low heat, wait

untilhotanddropbatterbytablespoonfulsintopan.Brownonbothsides.

Variation: Substitute broccoli or spinach or caulifower.


Servings per recipe 16, Serving size 1 latke

Calories37

Protein(g)2.8 Carbohydrate(g)2.5

Fat(g)1.8

Sat.Fat(g)0.3

Exchanges: vegetable 1, Fat

Green Beans wh Almonds3 pounds (1.4 kg) resh green beans, stem ends removed

teaspoon (2.5 ml) butter-favored buds or butter-favored cooking spray

1/8 teaspoon (0.6 ml) garlic powder

1 teaspoons (7.5 ml) crushed dried thyme

2 tablespoons (30 ml) slivered almonds, toasted

Directions

1. Cook beans in a large pot o boiling water. Reduce heat and simmer until crisp tender, 3 to 4 minutes. Drain.

2. Toss with butter-favored buds, garlic powder, and thyme. Serve hot, garnished with toasted almonds.

Tip:totoastthealmonds,spreadtheminasinglelayeronabakingsheetandtoastina350F(180C)ovenuntil

ragrant and brown, 3 to 5 minutes. Shake the pan once or twice so that they toast evenly. Check ater 3 minutes.

Once they begin to color, they will brown very quickly.

Nutritional Facts (Per serving)8 servings


Protein4g

Fat1g

Carbohydrate13g

Dietaryber6g

Cholesterol0

Sodium12mg

Exchanges: 2 vegetable

Cholesterol(mg)21

Sodium(mg)72 Calcium(mg)28

Fiber(g)1


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Hanuah | 14

HANUkkAH

Poao Laes (Pancaes) wh Applesauce and Sour Cream5 medium Russet potatoes, 3 pounds (1.4 kg), peeled and grated

1 onion, 4 ounces (120 g), peeled and grated

1/2 cup (120 ml) liquid egg substitute

1/4 cup (35 g) all-purpose four

reshly ground pepper

vegetable cooking spray

1/8 teaspoon (0.6 ml) salt (optional)

1/2 cup (123 g) natural applesauce, no sugar added1/4 cup (60 g) at-ree sour cream

Directions

1.Preheatovento350F(180C).Placethegratedpotatoinastrainerandpresstheliquidout.Combinewiththe

onion in a large bowl. Add the egg substitute, four, and pepper. Mix until well combined.

2.Lightlysprayacookiesheetwithcookingspray.Patthepotatoesontothesheetintoarectangleabout8X12(20

cmX30cm).Spraythetopwithcookingsprayandsprinklewithsalt.Bakefor45minutes,untilnicelybrownedand

crisp. Cut into 24 2-inch (5 cm) squares.

3. To serve, place latkes on a heated serving platter, topping each square with 1 teaspoon (5 ml) applesauce and 1/2

teaspoon (2.5 ml) sour cream.


Servings per recipe: 24 pieces


Protein2g

Carbohydrate13g

Fru Punch (Pare)2 quarts diet ginger-ale

1 quart diet orange soda

1 quart diet raspberry drink1 orange, sliced paper-thin

1 large lemon, sliced paper-thin

1 cup rozen raspberries or blueberries

1 cup sliced rozen strawberries

Directions

1. Mix everything together, except or ruit, in an attractive punch bowl.

2. Add ruit.

Variation: Place a scoop of strawberry sorbet in each cup of punch and serve immediately.


18 servings, Serving size: 1 cup

Zero, except or the bit o ruit and i any o the drinks contain sodium.

DietaryFiber1g

Sodium15mg


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HANUkkAH

Chocolae-Amareto Pos-de-cream1 cup vanilla low-at, low-carb soy milk

2 tablespoons light whipped topping

2 ounces (31/2 rows o a small bar)

sugar-ree dark chocolate

1 tablespoon margarine

1 tablespoon unsweetened dark cocoa

1/2 teaspoon good-quality coee

sugar substitute equal to4 tablespoons sugar

4 egg yolks, beaten

1 teaspoon vanilla extract

1 teaspoon almond extract

1 teaspoon Amaretto liqueur

Topping:

1/4 cup light whipped topping

sugar substitute equal to

1 tablespoon sugar

1/4 teaspoon coee, dissolved with

a ew drops o water1 teaspoon almond extract

1/2 teaspoon vanilla extract

1 teaspoon Amaretto liqueur

Directions

1.Beattheeggyolksandsetaside.

2. Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coee and sugar substitute in a small,

heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, or 10-15 minutes or until the

mixture reaches a ull boil and begins to thicken. This part takes a lot o patience. As soon as it starts to thicken,

turnheattolowandkeepstirringforanother1-2minutes.Graduallymixaboutone-quarterofthehotchocolate

mixture into the beaten egg yolks, hal a teaspoon at a time, while continually whisking the eggs so thatthey dont cook.

3. Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat or 2-3 minutes. Then

remove rom the heat. Stir in favorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups,

demitasse cups or soufe cups. Cover and chill or at least 2 hours or overnight.

4. To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When

it starts to thicken, add the dissolved coee, favorings, and liqueur and continue beating until sot peaks orm.

Garnisheachpot-de-cremewithadollopofwhippedtoppingandsprinklewithsomecocoaand/orchopped,

toasted almonds.

Garnish: light whipped topping; cocoa; chopped, toasted almonds

Nutritional Facts (Per serving) Calories111

Protein3.5g

Sodium21mg

Cholesterol142mg

Fat8.5g

DietaryFiber1.5g

Carbohydrates4.5g

Exchanges: starch, protein, 1 fat


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Hanuah | 16

HANUkkAH

Mazo Balls1 large egg (48g)

2 Tbsp oil

3/4 cup matzo meal

1 1/2 tsp salt

1 pinch o ground pepper

2 Tbsp chicken broth

DirectionsBeattheeggandoiltogetherinabowl,thenadd1/2cupofmatzomeal,1/2tspofsaltandapinchofpepper.

Stir until ingredients are mixed and orm a smooth batter. Slowly stir in the broth. Cover the batter and rerigerate

for20minutesuntilthebatterthickens.Bringalargesaucepanofwatertotheboil.Addtheremainingsalt,then

reduce the heat to a simmer. Wet your hands and start to orm 1 teaspoon o the batter at a time into small balls.

The batter should be too sot to orm smooth balls. I you are not sure, cook a ball or 10 minutes or so and taste it.

I necessary you can then add a tablespoon o matzo meal to the batter. When all the balls are in the water, cover

andsimmeronalowheatfor30minutes,untiltheyarerm.Remembertokeeptheballswarmbyleavinginthe

covered pan until ready to serve. I necessary they can be stored in the rerigerator in the cooking liquid and later

warmed in the same liquid.


5 servings Calories115

Protein3g

Sodium34mg

Cholesterol72mg

Fat6g

Carbohydrates1g

Noodle kugel8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-at small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water or 10 minutes and drained

1/4 cup margarine, melted

Directions

Cookthenoodlesaccordingtothepackagedirections,omittingsalt;drainwell.Preheattheovento350degreesF.

Prepare an 8-inch-square pan with non-stick pan spray. Combine the eggs, cottage cheese, brown sugar, cinnamon,

and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish. Drizzle the margarineevenlyoverthetopofthecasserole.Bake,uncovered,for45to55minutes,oruntillightlybrowned.Cutthekugel

into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.


12 servings

Calories156

Protein6g

Sodium122mg

Cholesterol71mg

Exchanges: 1 starch, 1 fat

Fat6g

DietaryFiber1g

Carbohydrates20g


20/54

Hanuah | 17

HANUkkAH

Brased Brse and Roos1 tablespoon(s) canola oil

2pound(s)at,rst-cutbrisket

3 medium onions

6 allspice berries

2 teaspoon(s) chopped resh thyme

1 teaspoon(s) sweet paprika

1/2 teaspoon(s) salt

1/2 teaspoon(s) reshly ground pepper2 bay leaves

1 cup(s) dry vermouth

3 cup(s) reduced-sodium bee broth

4 medium carrots

3 medium parsnips

1 medium rutabaga

1teaspoon(s)Dijonmustard

2 teaspoon(s) arrowroot

1 1/2 tablespoon(s) water

Directions

1.Preheatovento325F.HeatoilinaDutchovenovermedium-highheat.Addbrisketandcookuntilbrowned,3to5 minutes per side. Transer to a large plate and set aside.

2. Add onions to the pot; cook, stirring requently, until sotened, about 2 minutes. Stir in allspice, thyme, paprika,

salt,pepperandbayleaves,thenpourinvermouth(orwine).Bringtoaboil.Cookfor3minutes.

3.Stirinbrothandreturnthebriskettothepotalongwithanyaccumulatedjuices.Bringtoasimmer.Cover,place

in the oven and bake or 1 1/2 hours. Meanwhile, cut carrots, parsnips and rutabaga into 2-by-1/2-inch sticks.

4. Transer brisket to a plate. Using a slotted spoon, remove and discard bay leaves and allspice berries. Stir mustard

into the sauce. Add the carrots, parsnips and rutabaga. Return the brisket to the pot; cover and bake or 1 hour

more.

5. Test vegetables and brisket or tenderness by piercing with the tip o a sharp knie. As they get done, transer to a

cutting board or platter, cover with oil and set aside. I necessary, continue to cook, testing or doneness every 20minutes. Total cooking time or the brisket may range rom 2 1/2 to 5 hours, depending on the particular piece

o meat.

6. Skim at rom the sauce. Place the pot over high heat and bring to a boil. Cook or 5 minutes, stirring occasionally,

to reduce and intensiy favors. Dissolve arrowroot in 1 tablespoon water (or cornstarch in 2 tablespoons water); add

tothesimmeringsauceandcook,stirringconstantly,justuntilthickened,about10seconds.

7. Slice the brisket thinly against the grain and arrange slices on a serving platter. Using a slotted spoon, mound

the vegetables around the brisket. Spoon hal the sauce over the meat and vegetables; serve remaining sauce

separately.


Serves 8 Calories259

Fat7g

Cholesterol48mg

Sodium271mg

Carbohydrate21g

Protein20g


21/54


22/54


23/54

kwanzaa | 20

kWANZAA

Cumn-Roased Almonds2 cups whole blanched almonds

2 teaspoons extra-virgin olive oil

2 teaspoons ground cumin

1/2 teaspoon salt, or to taste

1/4 teaspoon reshly ground pepper

Directions

1.Preheatovento300F.2.Placealmondsinabakingpan;tosswithoil,cumin,saltandpepper.Bakeuntillightlytoasted,about25minutes.

Let cool on a wire rack.

Variation: Use curry powder and cayenne pepper in place of cumin and black pepper.

Make Ahead Tip: Store in an airtight container for up to 3 days.


Makes 2 cups, Serving size 1 tablespoon

Calories58

Fat5g

Carbohydrates2g

Protein2g

Fiber1g

Sodium37mg

Potassium54mg

Exchanges: 1 fat

Norh Arcan Spced Carros1 tablespoon extra-virgin olive oil

4 cloves garlic, minced

2 teaspoons paprika1 teaspoon ground cumin

1 teaspoon ground coriander

3 cups sliced carrots, (4 medium-large)

1 cup water

3tablespoonslemonjuice

1/8 teaspoon salt, or to taste

1/4 cup chopped resh parsley

Directions

Heat oil in a large nonstick skillet over medium heat. Add garlic, paprika, cumin and coriander; cook, stirring, until

fragrantbutnotbrowned,about20seconds.Addcarrots,water,lemonjuiceandsalt;bringtoasimmer.Reduce

heat to low, cover and cook until almost tender, 5 to 7 minutes. Uncover and simmer, stirring oten, until the carrotsarejusttenderandtheliquidissyrupy,2to4minutes.Stirinparsley.Servehotoratroomtemperature.


Makes 6 servings, Serving size: cup

Calories51

Fat3g

Cholesterol0

Carbohydrates7g

Exchanges: 1 vegetable, 1/2 fat (mono)

Protein1g

Fiber2g

Sodium86mg

Potassium186mg


24/54

kwanzaa | 21

kWANZAA

kwanzaa Fred Ora1lb resh okra

1cup liquid egg substitute

1/8tsp salt

2tbsp cold water

1cup cornmeal

1/4cup canola oil

1pinch salt (to taste-optional)

1pinch black pepper (to taste-optional)

Directions

1. Wash okra and cut the ends, then halve each piece.

2. Mix together egg substitute, salt, and water.

3. Dip okra into egg mixture then coat each piece in cornmeal.

4. Heat canola oil in skillet until hot

5.Fryokraabout10to15minutesuntilitisbrownthenseasonwithsaltandpeppertotaste.


6 servings

Calories195.1

Carbohydrates16.9g DietaryFiber4.8g

Fat11g

Protein8.1g

Sodium132.8mg

Exchanges: 2 fat, 1 starch, 1 vegetable, 1 very lean meat

Mealoa1 1/2 lbs ground bee (ground shoulder roast is good)

1slicebread(brokenorchoppednely)

1 egg

1 small vidalia onions or 1 small type sweet onion,

nelychopped

Directions

1. Meatloa: Combine meat loa ingredients and place into a loa baking dish.

2. Smooth out top.

3. Sauce: Combine sauce ingredients and pour on top and sides o meatloa.

4.Bakeat350Fabout1hourto1hour15minutesoruntildone.


5 servings


Cholesterol171.5mg

Sodium1270.7mg

Potassium780mg

Sauce

4 tablespoons apple cider vinegar

2-4tablespoonsdarkbrownsugar,packedrm(to taste)

1/2 cup ketchup

1 teaspoon table salt

1/4 teaspoon black pepper

4 tablespoons ketchup

1/2-2/3 cup whole milk

or 1/2-2/3 cup hal-and-hal

Carbohydrate23g

DietaryFiber.3g

Protein35.4g


25/54


26/54

CHRiSTMAS

Chrsmas | 23

Glazed Ham wh Aprcos1 (7-pound) ully cooked bone-in smoked hal ham

1 package(s) (6-ounce) dried apricot halves

2 tablespoon(s) whole cloves

1/2cup(s)orangemarmaladeorapricotjam

2tablespoon(s)country-styleDijonmustardwithseeds

Directions

1.Preheatovento325degreesF.Withknife,removeskinandtrimallbut1/8inchfatfromham.Secureapricotswith cloves to at side o ham in rows, leaving some space between apricots. Place ham, at side up, on rack in large

roastingpan(17"by111/2");add1cupwater.Coverpantightlywithfoil.Bake2hours.

2. Ater ham has baked 1 hour and 45 minutes, prepare glaze: In 1-quart saucepan, heat marmalade and mustard to

boiling on medium-high. Remove oil rom ham and careully brush with some glaze. Continue to bake ham 30 to

40minuteslongeroruntilmeatthermometerreaches135degreesF,brushingwithglazeevery15minutes.Internal

temperatureofhamwillrise5to10degreesFuponstanding.(Someapricotsmayfalloffintopanasyouglaze.)

3. Transer ham to cutting board; cover and let stand 20 minutes or easier slicing. Slice ham and serve with apricots

rom pan.


Serves 16 Calories240

Fat7g

Cholesterol62mg

Sodium1,525mg

Chrsmas Mornng Baed French Toas4 ounces tub-style light cream cheese

4 ounces tub-style at-ree cream cheese

3/4cupSplendaGranular3 tablespoons margarine, sotened

2 teaspoons vanilla

1 1/2 teaspoons cinnamon

Directions

1.Spraya9x13-inchbakingdishor2smaller(9x9-inch)bakingpanswithnonstickcookingspray.

2.Inabowl,beatcreamcheeses,Splenda,margarine,vanilla,andcinnamonuntilsmooth.Blendineggsubstitute

(1/4 cup at a time) and then eggs.

3. Add milk and mix well. Soak bread slices in egg mixture and place into prepared pan. Pour remaining batter over

slices. Cover and rerigerate or at least 1 hour and even overnight.

4.Preheatovento350F.Bakefor40-45minutesuntilpuffedincenterandlightlybrowned.

5. Remove rom oven and lightly dust with powdered sugar i desired.


Serves 12

Calories210

Fat7grams

Carbohydrate24grams

Diabetic exchange: 1 1/4 Starch, 1/4 Low-Fat Milk, 1 Medium-Fat Meat

1 cup egg substitute,

likeEggBeaters(or4largeeggs,beaten)

2 large eggs3cups1%milk

1 pound sourdough, or wheat bread (1-inch slices)

2 teaspoons powdered sugar (optional)

Fiber2grams

Protein11grams

Sodium320milligrams

Carbohydrate16g

Protein29g

Fiber0


27/54

CHRiSTMAS

Chrsmas | 24

Sufed Por Tenderlon wh vegeables cup diced broccoli stems

cup diced caulifower forets

cup diced carrots

1 egg white, lightly beaten

1tablespoonfreshlimejuice,plus1teaspoon

Directions

Preheatovento400degrees.Inabowl,mixthebroccoli,cauliower,carrots,eggwhites,limejuiceandsage.Setaside.Alongthelengthofeachtenderloin,sliceapocketdeepenoughforhalfofthestufng.Stuffeachtenderloin

withthestufng,seasonthemwithgarlicandpepper,andplacetheminaroastingpanlightlycoatedwithcooking

spray.Sprinklesomeadditionallimejuiceontopofthetenderloinsandsprayeachwithcookingspray.Coverthe

pan tightly with oil and roast or about 1 hour turning the tenderloins halway through cooking.


Serves our to six

Calories: 215

Sodium: 121 mg

CaloriesfromFat:56

Carbohydrates: 3 g

Protein: 35 gCholesterol: 80 mg

Fat:6g

Spnach Salad wh Ho Apple Dressng3 turkey bacon

3/4 cup apple cider

2 tbsp brown sugar

4 tsp rice vinegar

1/4 tsp black pepper

Directions

1. Heat medium nonstick skillet over medium heat until hot.

2. Add bacon and cook 5 to 7 minutes per side or until crisp. Remove rom pan and discard drippings.

3.Coarselychop3piecesandsetaside.Finelychopremaining3piecesandreturntoskillet.Addapplecider,sugar,

vinegar,andpepper.Heatjusttoasimmerandthenremovefromheat.

4. Combine spinach, mushrooms, tomato, and onion in large bowl.

5. Add dressing, toss to coat and top with reserved bacon.


Serving size 2 cups

Calories83.6

TotalCarbs11.3g

DietaryFiber1.2g

Sugars8.9g

TotalFat3.1g

Exchange: fat, fruit, meat, vegetable

teaspoon dried, rubbed sage

2 lean pork tenderloins (about 2 pounds)

2 tablespoons minced resh garlic

1 teaspoon reshly ground black pepper

Nonstick cooking spray

SaturatedFat0.8g

UnsaturatedFat2.3g

Potassium273.7mg

Protein3.8g

Sodium195.6mg

48 oz resh spinach leaves (6 cups)

2 cup resh mushroom slices

1 medium tomatoes , cut into wedges

1/2 cup red onion, sliced , thinly


28/54

CHRiSTMAS

Chrsmas | 25

Fsh Baed wh Sung1 large onion, chopped

1/2 tsp minced garlic

6 ounces mushrooms, sliced

2 tbsp reduced-sodium at-ree chicken,

or vegetable, broth

1-1/2cupscrumb-typeseasonedstufngmix

Directions1. Combine onion, garlic, mushrooms, and chicken broth in large skillet; cook over medium heat, covered, until

onionistender,stirringoccasionally.StirinstufngmixandParmesancheese;spoonstufnginto

large baking dish.

2.Sprinkleshwithbasil,salt,andpepper;arrangeontopofstufngindish,overlappingslightly,ifnecessary.Pour

wineoversh.Covertightlywithaluminumfoil,andbakeat375degreesFuntilshakeseasilywithafork,about

25 minutes.


Calories241

Protein27.5g

Sodium548mg

Cholesterol63.1

Fat3.5g

Carbohydrates22.4g

Exchanges: 1 bread/starch, 3 meat

Grlled Por Chops wh Orange-Rosemary Relsh3 oranges, peeled and cut into sections (remove all membranes)

juiceof1lemon1 teaspoon chopped, resh rosemary

1 tablespoon canola oil

6 center-cut, boneless pork loin chops,about 1-inch thick

salt to taste

reshly ground black pepper

Directions

1. Preheat the grill.

2.Tomaketheorangerelish,combinetheorangesectionsinamixingbowlwiththelemonjuiceandrosemary

and set aside.

3.Brushtheporkchopswithoilandseasongenerouslywithsaltandpepper.

4.Grilltheporkchopsfor5to8minutesoneachside,turningonlyonce.

5. Place the chops on warmed plates, top with orange relish and serve immediately.


Serves 6, Serving Size: 1 pork chop with relish

Calories251

Carbohydrate10g

Fat11g

3 tablespoons grated Parmesan cheese

1poundleanwhiteshllets

1/4 tsp dried basil leaves

Salt and pepper, to taste

1/4 cup dry white wine or chicken broth

Fiber2g

Protein27g

Sodium60mg


29/54

CHRiSTMAS

Chrsmas | 26

Boneless Por Lon Roas wh Herbed Pepper Rub1 (3 pound) boneless pork loin roast

Herbed Pepper Rub:

2 tablespoons black pepper, cracked

2 tablespoons Parmesan cheese, grated

2 teaspoons dried basil

2 teaspoons dried rosemary

2 teaspoons dried thyme

1/4 teaspoon garlic powder1/4 teaspoon salt

Directions

1. Pat pork dry with paper towel. In small bowl, combine all rub ingredients well and apply to all suraces

o the pork roast.

2.Placeroastinashallowpanandroastina350degreesF.ovenfor1-11/4hours(20minutesperpound),until

internaltemperatureonathermometerreads150degreesF.

3.Removeroastfromoven;letrestuntiltemperaturereaches160degreesF,about10minutesbefore

slicing to serve.

Nutritional Facts (Per serving)Serves 6-8

Calories131

Protein22g

Sodium97mg

Cholesterol57mg

Oen-Roased Aprco-Sufed Turey Breas1 2-to 2-1/2-pound bone-in turkey breast hal

1-1/2 cups sot bread crumbs (2 slices)

1/2 cup snipped dried apricots1/4 cup chopped pecans, toasted

2tablespoonsapplejuiceorwater

Directions

1. Remove bone rom turkey breast. Cut a horizontal slit into thickest part o turkey breast to orm a 5x4-inch

pocket. Set aside.

2.Inamixingbowl,combinebreadcrumbs,apricots,pecans,applejuiceorwater,oil,rosemary,andgarlicsalt.

Spoon stufngmixtureintopocket.Securelyfastentheopeningwithwater-soakedwoodentoothpicksortiewith

heavy cotton string. Stir together mustard and water; set aside.

3. Place turkey, skin side up, on a rack in a shallow roasting pan.4.Roastturkey,uncovered,ina325degreeFovenfor1-1/4to1-1/2hoursoruntilmeatthermometerregisters170

degreesFandthestufngregisters165degreesF,brushingwithmustardmixtureduringthelast30minutesof

roasting. Let stand or 15 minutes beore slicing. Makes 8 servings.


Calories237

TotalFat11g(2gsaturated)

Cholesterol59mg

Sodium205mg

Fat5g

Dietaryber1g

Carbohydrates1g

1 tablespoon cooking oil

1/4 teaspoon dried rosemary, crushed

1/4 teaspoon garlic salt

1tablespoonDijon-stylemustard

1 tablespoon water

Carbohydrate10g

Fiber1g

Protein24g


30/54

CHRiSTMAS

Chrsmas | 27

Chrsmas Rbbon Salad2 4-serving-size packages sugar-ree lime-favored gelatin

2 1/2 cups boiling water

1 4-serving-size package sugar-ree lemon-favored gelatin


1 8-ounce tub light cream cheese, sotened

1/2cupunsweetenedpineapplejuice

1 cup rozen light whipped dessert topping, thawed

1 4-serving-size package sugar-ree raspberry-favored gelatin1 4-serving-size package sugar-ree cherry-favored gelatin


Directions

1. In a medium bowl, combine lime-favored gelatin and 2 1/2 cups boiling water; stir until gelatin dissolves. Divide

gelatin mixture among sixteen 4- to 6-ounce wine glasses or glass dessert dishes, spooning about 2 tablespoons

o the lime gelatin mixture into each glass or dish. (Or pour lime gelatin mixture into a 3-quart rectangular baking

dish.)Coverandchillfor1to2hoursoruntilrm.

2. In a large bowl, combine lemon-favored gelatin and the 1 1/2 cups boiling water; stir until gelatin dissolves.

Whiskincreamcheeseuntilmeltedandsmooth.Stirinpineapplejuice.Letstandfor30minutes.Gentlyfoldin

dessert topping. Divide lemon gelatin mixture among wine glasses or dessert dishes, spooning about 3 tablespoons

o the lemon gelatin mixture atop green layer in each. (Or careully pour lemon gelatin mixture over green layer in

bakingdish.)Coverandchillfor1to2hoursoruntilrm.

3. In a medium bowl, combine raspberry- and cherry-favored gelatins and 2 1/2 cups boiling water; stir until gelatin

dissolves. Let stand about 1 hour or until cool. Divide red gelatin mixture among wine glasses or dessert dishes,

spooning about 2 tablespoons o the red gelatin mixture atop lemon gelatin layer in each. (Or careully pour red

gelatinmixtureoverthelemongelatinlayerinbakingdish.)Coverandchillfor2to3hoursoruntilrm.

Make-Ahead Directions: Prepare as directed, except cover and chill for up to 24 hours.


16 servings, Serving size: cup

Calories51 TotalFat(g)3

SaturatedFat(g)2

Cholesterol(mg)7

Sodium(mg)140

Carbohydrate(g)3

Fiber(g)0

Protein(g)3


31/54

CHRiSTMAS

Chrsmas | 28

Roas Turey wh Orange, Lemon and Fresh Gnger1 lemon

1 11-pound (5280 g) resh kosher

or Passover, turkey

grated zest o 1 whole lemon

grated zest o 1 whole navel orange

3 tablespoons grated resh ginger

3 tablespoons canola oil

2tablespoonsfreshlemonjuice1/3cup(80ml)freshorangejuice

1 tablespoon light brown sugar

2 cloves garlic

reshly ground pepper

Directions

1.Preheatovento425F(220C,GasMark7).

2. Cut the lemon in hal and rub the skin and inside o turkey with the cut side. Discard the lemon.

3.Inabowl,combinezestsoflemonandorange,gratedginger,oil,lemonjuice,orangejuice,andbrownsugarto

orm a basting sauce. Set aside 3 tablespoons to use in the asparagus recipe below.

4. Cut the lemon and orange in hal and place 1/2 o each in the in the turkey cavity. Add the garlic and truss theturkeyPlaceonarackandroastuncoveredfor30minutes.Lowertheoventemperatureto325F(160C,GasMark3).

5. Stir the remaining basting sauce and brush over the turkey. Tent the turkey with a sheet o heavy-duty aluminum

oil and continue to roast or 2 hours, basting three more times. Uncover the turkey, baste again and continue to

roastuntilaninstantmeatthermometerinsertedinthethickestpartofthethighregisters180F(82.2C).Continue

to baste the turkey until all sauce has been used. Transer to a carving platter and keep warm.


Makes 8 servings


Protein33g

Fat6g Carbohydrates0g

Fiber0g

Cholesterol86mg

Potassium338mg

Sodium79gm

Exchanges: 4 lean protein


32/54

CHRiSTMAS

Chrsmas | 29

Curred Turey and Apple Salad1 tablespoon canola oil

1 tablespoon curry powder

1/4 cup diced onion

2tablespoonsfreshlemonjuice

2 tablespoons SPLENDA No Calorie

Sweetener,Granulated

1/4 teaspoon salt (optional)

Directions

1. Combine oil, curry powder and onion in a small saucepan. Heat on medium high heat. Simmer 1 to 2 minutes

oruntilonionsaretender.Addlemonjuice,SPLENDAGranulatedSweetenerandsalt.Simmerovermediumheat

approx. 1 minute or until sauce begins to thicken. Remove rom heat and cool.

2. Add mayonnaise to cooled sauce. Stir well. Place prepared salad ingredients in a large bowl. Toss with dressing

until evenly coated.

3.Serveonsaladgreens.Garnishwithasprinklingofchoppedapricots.


4 servings, Serving size: o the recipe

Calories270(50fromfat) Fat6g

Cholesterol95mg

Sodium380mg

Exchanges: 5 Very Lean Meats, 1 1/2 Fruit, 1 Fat

Buternu Squash and Planan Mash1 butternut squash, about 1 1/2 pounds

1largermyetripeplantain

4 garlic cloves, unpeeled1/4 cup vegetable stock, chicken stock or broth

1 teaspoon extra-virgin olive oil

1/2 teaspoon salt

1/4 teaspoon reshly ground black pepper

Directions

Preheattheovento375F.Lightlycoatabakingsheetwithcookingspray.Halvethesquashandscoopouttheseeds

andbers.Peelthehalvesandcutinto1-inchpieces.Trimtheendsoftheplantain.Cutaslitlengthwisethrough

the inner curve o the skin, pry o the skin, and cut the plantain crosswise into 1-inch segments. Place the squash,

plantain and garlic cloves on the prepared baking sheet. Roast until very tender, about 25 minutes. Let cool slightly

and peel the garlic cloves. In a saucepan, heat the vegetable stock over high heat until simmering. Remove rom

the heat and add the garlic, squash, plantain and olive oil. Mash with a potato masher until almost smooth. Season

with the salt and pepper. Serve immediately.


Serves 6

Calories79

TotalFat1g

Protein1g

Cholesterol0mg

1/4 cup low-at mayonnaise

2 stalks celery, thinly sliced

1 medium apple, cut into chunks

1 pound roasted turkey breast, chopped into

bite size chunks

1/3 cup chopped dried apricots

Carbohydrates20g DietaryFiber3g

Protein35g

Carbohydrate19g

Sodium219mg

Fiber3g


33/54

CHRiSTMAS

Chrsmas | 30

Red and Whe Salad4 cup(s) thinly sliced hearts o romaine

2head(s)Belgianendive,coredandthinlysliced

1 bulb(s) ennel, trimmed, cored, quartered and thinly sliced

1 can(s) (15 ounces) hearts o palm, drained, halved lengthwise and thinly sliced

1/2 head(s) radicchio, cored, quartered and thinly sliced

1 red apple, cored and cut into matchsticks

1 cup(s) thinly sliced radishes

Champagne VinaigretteFreshlygroundpepper,totaste

Directions

Toss romaine, endive, ennel, hearts o palm, radicchio, apple, and radishes together in a large salad bowl. Add

Champagne Vinaigrette and toss to coat. Season with pepper.


Serves 8

Calories111

Fat7g

Cholesterol0

Sodium424mg Carbohydrate11g

Protein2g


34/54


35/54


36/54

DESSER

TSDessers | 33

Chocolae Chp Pumpn Bars1 1/3 cups all-purspose four

1/4cupSPLENDABrownSugarBlend

1/2cupSPLENDASugarBlend-divideduse

1 cup old-ashioned oats

1/2 cup chopped walnuts or pecans

3/4 cup light margarine

1 (8-ounce) container at ree cream cheese

3 large eggs1 (15 ounce) can pumpkin

1 tablespoon pumpkin pie spice

1 cup mini chocolate chips

Directions

1.Bakeat350F(175C).Linea13X9panwithfoilandspraywithanon-stickcookingspray.Setaside.

2.Combineour,SPLENDABrownSugarBlend,halfoftheSPLENDASugarBlend,oatsandwalnuts.

Cut in the margarine with a ork until the mixture is crumbly.

3. Press all but one cup o the crust mixture into the bottom o the prepared pan.

4.Bakefor15minutes.Allowtocool.

5.Beatcreamcheese,eggs,theremaininghalfoftheSPLENDASugarBlend,thepumpkin

and the pumpkin pie spice until it is well blended.

6. Pour the cream cheese mixture over the pre-baked crust and sprinkle

with the 1 cup o remaining crust and the chocolate chips.

7.Bakefor25minutesoruntilset.Liftfrompantocool.

Nutritional Facts (Per serving):

Makes 24 bars, Serving Size: 1 bar

Calories150

Fat5g

Cholesterol25mg Sodium150mg

Carbohydrates21g

Fiber2g

Protein4g


37/54

DESSER

TSDessers | 34

Pumpn Cheesecae n Gngersnap CrusCrust:

1 1/4 cups gingersnap crumbs

3 tablespoons stick butter or margarine, melted

3 tablespoons Equal Spoonul*

Cheesecake:

3 (8-ounce each) packages reduced-at cream cheese, sotened

1 1/4 cups Equal Spoonul**2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 cup canned pumpkin

2 large eggs

2 large egg whites

2 tablespoons cornstarch

2 teaspoons vanilla extract

Topping:

1 cup reduced-at sour cream

2 tablespoons Equal Spoonul***1/2 teaspoon vanilla extract

Directions

For Crust:

Combinegingersnapcrumbs,3tablespoonsEqualandbutter.Pressontobottomofa9-inchspringformpan.Bake

inpreheated325F(160C)oven8minutes.Coolonwirerackwhilepreparingcheesecake.

For Cheesecake:

Beatcreamcheese,11/4cupsEqual,cinnamon,nutmegandsaltinmixingbowlonmediumspeedofmixer

until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until

blended.Pourcheesecakemixtureoverbakedcrust.Bakeinpreheatedoven40to45minutesoruntilcenterofcake

is almost set. Cool on wire rack 5 minutes. Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon

vanilla.Gentlyspreadovertopofcheesecake.Returntoovenandbake3to4minutesuntilsourcreammixtureis

set.Removecheesecaketowirerack.Gentlyrunmetalspatulaaroundrimofpantoloosencake.Letcheesecake

cool completely. Cover and rerigerate at least 4 hours beore serving. To serve, remove side o pan.

Cut cake into wedges.

* May substitute 4 1/2 packets Equal sweetener

** May substitute 30 packets Equal sweetener

*** May substitute 3 packets Equal sweetener


Makes 8 servings, Serving size: 1/8 o cheesecake Calories196

Protein7g

Carbohydrate13g

Fat13g

Cholesterol64mg

Sodium271mg

Food Exchanges: 1 milk, 2 1/2 fat.


38/54

DESSER

TSDessers | 35

Sugar Free Pumpn Pe1(9inch)pieshell

1 egg

6packetsgranulatedarticialsweetener

1 tsp pumpkin pie spice

1 cup pumpkin puree

1 cup evaporated milk

Directions1.Preheatovento350degreesF(175degreesC).

2. In a medium bowl whisk together egg, sugar substitute, and pumpkin pie spice until well blended. Add pumpkin

and milk to egg mixture, and stir until smooth. Pour mixture into pie shell.

3. Place pie on a baking sheet and bake in preheated oven or 30 minutes, or until set in center.



Calories:104

Totalfat:5.9g

Cholesterol:26mg

Sodium:185mg TotalCarbohydrates:10.5g

DietaryFiber:1.1g

Protein:2.5g


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DESSER

TSDessers | 36

Pumpn RollCake:

3 large eggs

1 cup Equal Spoonul*

1 cup canned pumpkin

1teaspoonlemonjuice

1 cup sel-rising four

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Filling:

4 ounces reduced-at cream cheese, sotened

1 1/2 to 2 cups light whipped topping, thawed, i rozen

2 tablespoons Equal Spoonul** (or to taste)

Directions

For Cake:

1.Beateggsand1cupEqualfor5minutesinmixingbowlonmediumspeedofmixer.

2.Stirinpumpkinandlemonjuice.Blendinour,cinnamonandnutmeguntilwellcombined.

3.Lineajellyrollpanwithwaxedpaper.Spreadbatterevenlyinpan.Bakeinpreheated350Foven5to8minutesor until woodenpick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up rom the narrow end.

4. Chill in rerigerator until completely cool.

For Filling:

1.Beatcreamcheese,whippedtoppingand2tablespoonsEqualinmixingbowlonmediumspeedofmixeruntil

smooth and spreadable.

2.Unrollpumpkinrollandspreadwithlling.Re-roll.

3. Cover and rerigerate until ready to serve.

* May substitute 24 packets Equal sweetener

** May substitute 3 packets Equal sweetener


8 servings, Serving size: 1/8 o pumpkin roll

Calories159

Protein6g

Carbohydrates19g

Fat6g

Cholesterol87mg

Sodium341mg

Food Exchanges: 1 1/2 starch, 1 fat.


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DESSER

TSDessers | 37

Creamy insan Pumpn Mousse1 package (4 servings) at-ree sugar-ree instant butterscotch pudding mix

3/4 cup low-at milk

1 15-ounce can pumpkin puree

1 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/8 teaspoon ground cloves

1 8-ounce tub light whipped topping, thawed

Directions

1. In a large bowl, beat together the pudding mix and milk until slightly thickened. Add the pumpkin, cinnamon,

ginger and cloves, and mix until well combined.

2.Gentlyfoldinthewhippedtoppinginthreeadditions.

3. Pour 1/2 cup o the mousse into each o the 8 serving dishes. Chill 30 minutes beore serving.



Calories100

Fat3.5grams(3saturated)

Carbohydrate14grams(sugar6grams) Fiber2grams

Protein1grams

Sodium150milligrams

Diabetic exchange: 3/4 Other Carbohydrate, vegetable, 1 fat

Chrsmas Cusard2 slices white bread

2 cups (480 ml) skim milk

2 large eggs, slightly beaten2 tablespoons Sugar Twin

Directions

1.Preheatovento325F.Cubethebreadandplaceina1-quartcasserole.Scald themilkontopofthestove.

2. In a small bowl, whisk together eggs, Sugar Twin, maple favoring, orange extract, ground nutmeg, and salt.

3.Slowlyaddscaldedmilktoeggmixtureandstirwell.Pourmixtureintocasserole.Bakeinapanlledwithhot

water which comes halway up the sides o the casserole or about 1 hour. To test or doneness, insert a knie near

the edge o the casserole; knie should come out clean.

4. Remove casserole rom hot water bath; let stand or a ew minutes to cool.


Servings per recipe: 4


Fat3grams(1.1saturated)

Carbohydrate13grams

Cholesterol108milligrams

Protein8grams

Sodium307milligrams

Exchanges: lean meat, 1 carbohydrate (1/2 bread/starch, nonfat milk)

1 teaspoon maple favoring

1 teaspoon orange extract

1/2 teaspoon ground nutmeg1/4 teaspoon salt


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DESSER

TSDessers | 38

Holday Deep Dsh Apple Cranberry Pe4 -large apples, peeled, cored and sliced

2& 1\2-cups resh cranberries(or rozen)

3\4- cup sugar

1\4-cup white all purpose four

1\2-teaspoon ground cinnamon

Directions

1. stir all ingredients except crust together in a medium sized mixing bowl and place in 10 inch deep dish pie pan2. place one pie crust on top o ruits cut 3-4 slits to allow steam to escape.

3. bake at 375 degrees or about 1 hour

4. Serve warm with a slice o pie crust over ruit .



caloriesfromfat38.7

totalfat:4.4g

saturatedfat-09g

0colesterol

sodium91.4mg diataryber4.5g

potassium111.1mg

protien1.6g

Cnnamon OrangesSugar substitute to equal 1/4 c sugar

3/4 tsp ground cinnamon

1/4 tsp ground cloves

4 medium oranges, peeled and thinly sliced

1/4 c water

1/2 tsp rum extract

Directions

Combine sugar substitute, cinnamon, and cloves in a small bowl. Arrange hal o orange slices in a 1-quart bowl.

Sprinkle with hal o cinnamon mixture. Add remaining orange slices and remaining cinnamon mixture. Combine

waterandrumextract.Pouroverorangemixture.Coverandchillovernight.Spoonjuiceoverorangestomoisten

beore serving.

Nutritional Facts (Per serving)4 Servings

Calories73

Carbohydrates18g

Protein1g

Traceoffat

Fiber3g

Sodium2mg

Cholesterol0mg

Exchanges: 1 Fruit

1\4-teaspoon ground nutmeg

1\8-cup allspice,ground,dried

1\8-cup cardamom, gorund

1 ready to use pie crust


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DESSER

TSDessers | 39

Crumb Toppng or Fru Pe3/4 cup quick oats

1/4 cup plus 2 tablespoons whole-wheat four

1/4 cup plus 2 tablespoons unbleached white four

1/4 cup plus 2 tablespoons dark brown sugar, packed

Slightly heaping 1/4 teaspoon baking soda

Directions

1. Preheat oven to 350 degrees, or the temperature recommended in your pie recipe.2. Add oats, fours, brown sugar, baking soda, and salt to a large mixing bowl and beat with electric mixer on low

speed to combine. Add margarine in chunks and beat on medium speed, cleaning margarine o beaters several

times, until a nice crumb has ormed.

3.Drizzlebuttermilkoverthetopofoatmixtureandblendwithmixerjustuntilyourcrumbmixture

has moistened nicely. Add a teaspoon or two more buttermilk, i needed.

4.Spreadtoppingoverpiellingandbakeasdirectedinyourpierecipe(usuallyabout 30minutes).Ifyourrecipe

callsforbakingmorethan30minutes,coverthetopofthepiewithfoilfortherst20minutes.Removefoilfrom

the pie and bake or another 24 minutes or until crust is golden.


Makesenoughtoppingforone9-inchroundpie Calories90

Protein2.5g

Carbohydrate13.5g

Fat3g

Lgh Cnnamon Whpped Cream Toppng8 ounces light whipping cream (liquid)

1/2 cup powdered sugar

2 cups at-ree Cool Whip or similar whipped topping

1 teaspoon ground cinnamon (add more to taste)

Directions

1. Add chilled liquid whipping cream to cold, small, mixing bowl and beat on medium- high until nicely thickened.

2. Add powdered sugar, the at-ree whipped topping, and cinnamon and old together well by hand -- using a

spoon or spatula.

3. Keep chilled in a covered container until ready to serve.


16 servings (4 cups o topping), Serving size cup Calories70(59%fromfat)

Protein.5g

Carbohydrate7g

Fat4.5g

Cholesterol16mg

Fiber0g

Sodium10mg

Cholesterol0

Fiber1.2g

Sodium102mg

Slightly heaping 1/4 teaspoon salt

1/4 cup less-at margarine

(with 8 grams o at per tablespoon)

1 tablespoon low-at buttermilk

(add one or two teaspoons more i needed)


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kSHolday Treas & Snacs | 41

Holday Pumpn Bread1/4 cup margarine, sotened

10 3/4 teaspoons Equal Measure

or 36 packets Equal sweetener

or 1 1/2 cups Equal Spoonul

1 egg

2 egg whites

1/2 to 3/4 teaspoon orange extract

1 cup canned pumpkin1 1/4 cups all-purpose four

2 teaspoons baking powder

3/4 teaspoon baking soda

1/2 teaspoon salt

1 1/2 teaspoons ground cinnamon

3/4 teaspoon ground ginger


1/2 cup raisins, chopped

1/3 cup chopped pecans

3 Tablespoons apricot spreadable ruit

Pecan halves or chopped pecans, optional

Directions

BeatmargarineandEqualMeasureuntilblendedinmixerbowl;beatinegg,eggwhites,orangeextract,and

pumpkin. Mix in combined four, baking powder, baking soda, salt and spices; mix in chopped raisins and chopped

pecans.Spoonbatterevenlyingreasedloafpan,81/2by41/2by21/2inches.Bakebreadinpreheated350degree

Fovenuntilbrownedandtoothpickinsertedincentercomesoutclean,50to60minutes.Coolbreadinpan5

minutes; remove rom pan and cool on wire rack. Heat spreadable ruit until melted in small saucepan; brush on

bread and garnish with pecans.


16 servings

Exchanges:1Bread

1Fat

2gProtein

18gCarbohydrate

5gFat


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Holday Prune and Rasn RollDough:

1 tbsp. quick rising yeast

3 1/2 to 4 c. four

1/4 c. white Sugar Twin

1/4 c. sot, light margarine or 1/4 c. safower oil

1/2 tsp. salt

1/2 tsp. pure lemon extract or 1 tsp. grated lemon rind

1 1/4 c. lukewarm water1/2c.EggBeatersor2wellbeateneggs

Pam (pan-coating) or other non-stick spray

Filling:

1/2 c. prunes

1/2 c. raisins

1/2 tsp. pure lemon extract

BrownSugarTwintotaste

1/4 c. evaporated skim milk

Directions

Dough:Combine four, yeast, salt, white Sugar Twin together in a bowl. In another bowl cream margarine, water, lemon

extract,andEggBeaters.Combinecontentsofbothbowlsandmixuntildoughissoft.

Place dough in another bowl (spray with Pam). Cover and let rise 15-20 minutes.

Punch down and let dough rise or an additional 15-20 minutes.

While dough is rising:

Filling:

Cook raisins and prunes in a little water until tender.

Place in blender and mix or mash with potato masher. Add brown Sugar Twin and lemon extract.

To prepare roll for cooking:

Rolloutdough,formingarectangle.Sprinklewithllingandrollup,sealingedgeswithalittlewater.

Placerollonbakingsheet,lightlysprayedwithPam.Shaperollintocircleorhorseshoe.Brushtopofrollwith

evaporatedskimmilk.Slittopofrollwithsharpscissorsuntilsomethellingshowsthrough.

Bakeat400degreesfor20-30minutesoruntilbrown.


35 servings

Calories109

Carbohydrates21g

Protein2g

Fat2g

Exchanges: 1 starch/bread, 1/2 fruit


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Pneapple-Cranberry Relsh2 c Cranberries (1/2 lb)

1/2cGran.sweetener(2tbs.liquid)

1 c Crushed pineapple, drained

Directions

Washcranberries,removingstemsandsoftberries.Grindrawcranberries,addpineappleandsweetener.Thisrelish

is tart, a good accompaniment to turkey or any other meat. It will keep well in the ridge or use with many meals.

Remainder o package may be rozen in plastic bag.


Serving size: 2 Tbs.

Calories12

Protein1g

Carbohydrates3.1g

Sodium.2mg

Potassium34.1mg

Fiber.8g

Cholesterol0g

Holday Cooes1 cup sited soy four or soya powder.

1 tablespoon baking soda

3 tablespoons granular sugar substitute

4 ounces cream cheese

2 tablespoons unsalted butter

2 tablespoons sour cream

1 large egg


Directions

Preheatovento350F.Lineabakingsheetwithparchmentpaperandsetaside.Inafoodprocessor,pulsesoya

powder, baking soda, sugar substitute, cream cheese and butter or 30 seconds, until texture resembles a coarse

meal. In a small bowl, mix together sour cream, egg and vanilla extract. Add sour cream mixture to soy mix mixture

andpulseuntiljust-combined,about15seconds.Chillinfreezer10minutesoruntilrm.Rolldoughoutbetween2 sheets o plastic wrap or waxed paper to 1/8 thickness. Using cookie cutters, cut out dough in desired shapes.

Arrange cookies on prepared baking sheet and bake cookies 10 to 12 minutes, until lightly golden. Allow to cool

completely beore decorating.


Servings per recipe 24 cookies, Per serving

Carbohydrates:1.5grams

Fiber:1.0grams

Protein:3.0grams

Fat:3.0grams

Calories:45


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Fea and Herb Dp wh Cruds1 can(s) white beans, rinsed

3/4 cup(s) nonat plain yogurt

1/2 cup(s) crumbled eta cheese

1tablespoon(s)lemonjuice

1 teaspoon(s) garlic salt

1 teaspoon(s) reshly ground pepper

1/4 cup(s) chopped resh parsley

1/4 cup(s) chopped resh dill1/4 cup(s) chopped resh mint

1/4 cup(s) chopped resh chives

Directions

Placebeans,yogurt,feta,lemonjuice,garlicsaltandpepperinafoodprocessorandpureeuntilsmooth.Addherbs;

puree until incorporated. Chill until ready to serve.


Serves 8

Calories32

Totalfat1g

Cholesterol4mg Sodium167mg

Carbohydrate5g

Protein2g

Holday Nog1 cup soy milk

1cuporangejuice

1 medium banana

1 teaspoon vanilla

8 ice cubes

1/2 teaspoon allspice, ground

Directions

Inablender,combinethesoymilk,orangejuice,banana,vanillaandicecubesuntilsmooth.Pourintocupsand

sprinkle with the allspice.


Calories:78

Satfat:0g Totalfat:1g

Sodium:23mg

Fiber:1g

Carbohydrates:17g

Cholesterol:0mg

Sugars:13g

Protein:2g

Exchange: 1 starch


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Luscously Nuty Holday Logs1cupnelychoppedwalnuts

1/3 cup plus 5 teaspoons sugar, divided

1 tablespoon reshly grated orange zest


1/4 teaspoon ground cloves

8sheetsphyllodough(9-by-14-inch),thawed

Canola oil cooking spray

For Topping:

1/3 cup semisweet chocolate chips

Directions

Preheatovento300F.Line2largebakingsheetswithparchmentpaperornonstickbakingmats.

To prepare logs: Combine nuts, 1/3 cup sugar, orange zest, cinnamon and cloves in a bowl. Place one sheet o phyllo

dough on a clean, dry surace. Coat thoroughly with cooking spray. Top with another sheet o phyllo and coat with

cooking spray. Sprinkle one-quarter o the walnut mixture (about 1/3 cup) evenly over the phyllo. Using a sharp

knie, cut the large phyllo rectangle lengthwise into 3 strips then in hal crosswise to orm 6 smaller rectangular

strips.Beginningattheshortends,looselyrolleachstripintoaneatlog.Repeatwiththeremainingphylloand

walnut mixture. Place the logs about 1/2 inch apart on the prepared baking sheets. Spray tops lightly with cookingsprayandsprinklewiththeremaining5teaspoonssugar.Bakethelogs,inbatches,untilgolden,about25minutes.

Let cool completely.

To prepare topping: Place chocolate chips in a small microwave-sae dish. Microwave on High or 30 seconds. Stir.

Continue to microwave or 20-second intervals until melted, stirring ater each interval. Transer the chocolate to

a plastic sandwich bag. Snip o one corner, being careul not to make the opening too large. Squeeze the melted

chocolate decoratively across the top o each cooled log. Let stand at room temperature until the chocolate is

completely set.


Servings per recipe: 2 dozen cookies

Calories:76

Fat

Saturated:1g

Fiber:1g

Carbohydrates:9g

Sodium:31mg

Fat.Total:4g

Protein:1g


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Swee Poao BscusButterFlavoredCookingSpray*

2 1/2 cups all purpose four

2tablespoonsbrownsugarSUBSTITUTE

2 teaspoons baking powder

1 teaspoon baking soda


1/2 teaspoon salt

1/2 teaspoon sugar1/4 cup canola oil

3/4 cup PLUS 2 tablespoons nonat buttermilk

3/4 cup MASHED COOKED sweet potato

* I have used Pam Butter Flavored Cooking Spray

Directions

1. Preheat oven to 425 degrees. Spray a NONSTICK baking sheet with cooking spray.

2. In a large bowl combine four, brown sugar (substitute), baking powder, baking soda, nutmeg, salt and sugar.

3. In a separate bowl combine oil, buttermilk and mashed sweet potato. Add to the dry ingredients (in the large

bowl)ANDMIXUNTILthoroughlycombined.(ThedoughmixwillbeDRY).

4.Transferdoughtoaouredboard.Kneadafewtimesandpattoa1inchthicknessRECTANGLE.DIPAsharpknifeintheour,thenCUTTHEDOUGHintothirdsLENGTHWISE.Thencuteachlongstripinto6EQUALPIECES(making

18 squares). Transer biscuits to prepared baking sheet.

5.Bakefor10to13minutesORuntiltopsareGOLDENandFIRMTOTHETOUCH.Servewarm.


Makes 18 biscuits

Total Calories per biscuit: 104

TotalFat3grams

SaturatedFat0grams

Carbohydrates 16 grams

Cholesterol TRACESodium 204 milligrams

DietaryFiber1gram

Protein 2 grams


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Pumpn Crescen Rolls1-3/4 cups all-purpose four

1 teaspoon baking powder

1/4 teaspoon baking soda


1/8 teaspoon salt

Directions

1. In a medium mixing bowl combine four, baking powder, baking soda, nutmeg, and salt.2. In a small mixing bowl combine the pumpkin, oil, and brown sugar. Add pumpkin mixture to dry mixture, stirring

withaforkuntilcombined.Formintoaball.

3. Line a large baking sheet with oil. Turn dough out onto a lightly foured surace. Knead dough gently or 10 to

12 strokes. Divide dough in hal. Roll each hal to a 10-inch circle. Cut each circle into 8 wedges. To shape, begin at

the wide end o each wedge and loosely roll toward the point. Place point sides down, about 2 inches apart, on the

prepared baking sheet. Curve ends o rolls slightly.

4.Combinethegranulatedsugarandcinnamon;sprinkleovercrescents.Bakeina400degreeF.ovenfor9to11

minutes or until golden brown. Serve warm. Makes 16 rolls.


Calories80 TotalFat3g

Sodium60mg

Exchange: 1 starch

Easy Holday Eggnog- Low Carb1 cup egg substitute

1/2 cup Equal Spoonul*

1 1/2 teaspoons rum extract

1 1/2 teaspoons vanilla extract

1quart2%milk

1 cup rozen light whipped topping, thawed

Freshlygratednutmeg(optional)

Directions

Whisk together egg substitute, Equal and extracts. Stir in milk. Whisk in whipped topping until blended.

Refrigerate,covered,atleast2hourstoallowavorstoblend.Whiskjustbeforeserving.Garnisheachservingwith

reshly grated nutmeg, i desired.

Nutritional Facts (Per serving)Servings per recipe: 12

calories77

protein6g

carbohydrate6g

fat3g

cholesterol7mg

sodium85mg

FoodExchanges:1/2milk

1/2fat

3/4 cup canned pumpkin

3 tablespoons cooking oil

2 tablespoons brown sugar

2 teaspoons granulated sugar


Carbohydrate13g

Fiber1g

Protein1g


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Easy Holday Shorbread Cooes1 cup (two sticks) unsalted butter, sotened

1/2 cup powdered sugar

2 Tbsp packed light brown sugar

1/4 tsp salt

2 cups all purpose four

Directions

Beatbutter,powderedsugar,brownsugarandsaltinalargebowlwithelectricmixeratmediumspeed2minutesor until light and fuy. Add four, 1/2 cup at a time, beating well ater each addition. Shape dough into 14 inch long

log. Wrap tightly in plastic wrap, rerigerate 1 hour.

Preheatovento300*F.Cutloginto1/2inchslices;placeonungreasedcookiesheets

Bake20to25minutesoruntillightlybrowned.Cool5minutesoncookiesheets;transfertowirerackstocool

completely.


Serving size: 1 cookie, Servings Per Recipe: 28

11/2Fat

Calories106

TotalFat7g

SatFat4g Protein


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Pumpn Para1 cup pumpkin puree

1 (1 ounce) package instant sugar-ree vanilla pudding mix

1 teaspoon pumpkin pie spice

1 cup evaporated skim milk

1 cup skim milk

Directions

1. In a mixing bowl, combine the pumpkin puree, vanilla pudding mix, pumpkin pie spice, evaporated milk andskimmilk.Blendtogetheruntilsmooth;placeinparfaitglassesandchilluntilset.



Calories72

Fat.3g

Cholesterol3mg

Sodium265mg

Carbohydrates12.7g

DietaryFiber.6g

Protein5g

Chrsmas Cder3 cups water

4 black chai tea bags

8cupsappleciderorapplejuice(64ounces)

2cupslow-caloriecranberryjuice

1/2cuporangejuice

4 3-inch-long sticks cinnamon

3 whole cloves

Directions

1. In a medium saucepan, bring the water to boiling. Remove rom heat. Add tea bags. Cover and let steep or 5

minutes. Discard tea bags.

2.Ina6-to8-quartDutchoven,combineapplecider,cranberryjuice,orangejuice,the4cinnamonsticks,the

cloves,andthesteepedtea.Bringtoboiling;reduceheat.Coverandsimmerfor20minutes.Discardcinnamon

sticks and cloves. Serve warm. I desired, garnish with additional cinnamon sticks and/or cranberries.


Makes 16 (6-ounce) servings

Calories68

TotalFat(g)0

SaturatedFat(g)0

Cholesterol(mg)0

Sodium(mg)6

Carbohydrate(g)17

Fiber(g)0

Protein(g)0


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Applesauce-Rasn Cooes1/4 c vegetable oil

1/4 c sugar

1 egg

1 tsp vanilla

1/2 c unsweetened applesauce

1/2 c whole wheat four

1/2 c unbleached four

2 tsp baking powder1/2 tsp baking soda

1 tsp cinnamon

1/8 tsp cloves

1/2 c rolled oats

1/2 c raisins - dark or golden

Directions

Creamtheoilandsugartogether.Addtheeggandbeatuntillight.Blendthevanillaandapplesauce.Stirtheours,

bakingpowder,bakingsoda,cinnamon,cloves,oats,andraisinsintothecreamedmixture.Blendwell.Dropby

teaspoonfulsontolightlyoiled bakingsheets.Bakeat375Ffor10minutes,coolonawirerack.

Nutritional Facts (Per serving)Makes 24 Cookies

Calories56

Carbohydrates10g

Protein1g

Fat2g

Sodium47mg

Exchanges: 1/2 Fruit, 1/2 Fat


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Chocolae Mn Snowball Cooes3/4 cup whole-wheat four

3/4 cup unbleached white four

1 teaspoon baking powder

1/4 teaspoon salt

1 cup mint-favored, semisweet chocolate morsels

(like Nestle Toll House)*

3 tablespoons at-ree sour cream

3 tablespoons canola oil

Directions

1. Combine fours, baking powder, salt; set aside. Melt chocolate chips over low heat in microwave or in a small

nonstick saucepan.

2. In large mixing bowl, beat sour cream and canola oil with sugar and Splenda. Add chocolate mixture and vanilla

and beat to blend. Add egg and egg substitute and beat until smooth. Add four mixture and beat only until

blended.

3.Splitdoughintofourthsandwrapeachfourthinplasticwrap.Freezeuntilrm(about20minutes.)

4. Preheat oven to 350 degrees. Shape each portion o dough into about 10 (1-inch) balls, and place on cookie sheets

thathavebeencoatedwithcanolacookingspray.Bake for10minutes,watchingcarefully.Oncethecookiesare

cool, dust the tops with powdered sugar, i desired.


20 servings, Serving size: 2 cookies


Protein2g

Carbohydrate15g

Fat4g

Fese Fru and Nu Balls3/4 cup(s) sugar

1/2 cup(s) dried cranberries

1/2 cup(s) pitted and snipped dates

2 large eggs, beaten

1/3 cup(s) chopped pistachios, preerably unsalted

Directions

1. Combine sugar, cranberries, dates and eggs in a medium saucepan. Cook over medium-low heat, stirring

constantly,untilthemixturethickens,ispaleyellowincolor,registersatleast170degreesFonaninstant-read

thermometer and when a spoon is pulled through it, it leaves a clear trail. This will take 6 to 14 minutes, depending

on the heat o your stoves medium setting.

2. Remove rom the heat; stir in pistachios, walnuts, pecans and rum extract. Let stand until cool enough to handle,

about 45 minutes.

3. With damp or lightly oiled hands, orm the mixture into 1-inch balls (about 1 generous teaspoon each). Roll each

ballincoconut.Placethenishedballsonabakingsheetlinedwithwaxpaperandstoreintherefrigerator.


1/3 cup granulated sugar

1/3 cup Splenda


1 large egg (use a brand higher in omega-3s, i available)

2 tablespoons egg substitute or 1 egg white, beaten slightly

Powdered sugar

Cholesterol10mg

Fiber1.2g

Sodium60mg

1/3 cup(s) chopped walnuts

1/3 cup(s) chopped pecans

1 teaspoon(s) rum extract

3/4 cup(s) shredded coconut

diabetesguide holiday

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