Sky Lakes Medical Center | Live Smart | Winter 2019

2 LIVE smart | Winter 2019 Go ahead. Have your cake and eat it too—without guilt. Baked goodies do have a place in a healthy diet. That’s if you sneak in these tweaks for better-for-you treats. 1. Add good stuff. Boost nutrients by adding shredded or pureed apples, carrots or bananas to recipes. 2. Get stingy with sugar. Try reducing the amount of sugar in a recipe by one-quarter to one-third. Chances are, you won’t notice the difference. 3. Make over muffins and quick breads. You can usually cut saturated fat and calories by trading applesauce for the oil in recipes. 4. Be fussy about flour. In most recipes you can use fiber-rich whole-wheat flour in place of all-purpose flour. You might also experiment with almond flour, which works well for crusts. It adds nutrients and a big burst of flavor. 5. Dial down dairy fat. Stick to low-fat milk, yogurt and buttermilk—not the full-fat versions. Grease pans with nonstick cooking oil, not butter. And consider swapping cream-cheese frosting, which is loaded with saturated fat and low in nutrients, for a protein-rich frosting made from Greek yogurt. 6. Scale back. For calorie control, keep portion sizes modest. That’s easier if you cut brownies and sheet cakes, for instance, into 2-inch squares and dish out cookie dough in 1-tablespoon scoops. Sources: Academy of Nutrition and Dietetics; American Heart Association Nutrition information Serving size: 1/4 of recipe. Amount per serving: 203 calories, 6g total fat (1g saturated fat), 20g carbohydrates, 19g protein, 3g dietary fiber, 391mg sodium. Source: American Institute for Cancer Research Calling all bakers Healthy doesn’t have to be boring with these baking ideas Turkey salad with cranberries and pecans Leftover turkey is almost inevitable for many homes. This is a tasty way to use leftover turkey with an assortment of interesting flavors and textures. Makes 4 servings. Ingredients 2 cups (8 ounces) diced, cooked turkey breast 1 small Granny Smith apple, peeled, cored and diced 3 tablespoons dried cranberries, coarsely chopped 2 tablespoons chopped pecans 1 can (11 ounces) mandarin orange sections, drained and cut into small sections 1 ⁄ 4 cup fat-free plain yogurt 1 tablespoon reduced-fat mayonnaise dressing 1 1 ⁄ 2 teaspoons brown mustard 1 ⁄ 2 teaspoon salt Ground black pepper, to taste 8 Boston lettuce leaves Directions ▸ ▸ In mixing bowl, combine turkey, apple, cranberries and pecans. Add orange sections. Set aside. ▸ ▸ In a small bowl, whisk together yogurt, mayonnaise and mustard. Season to taste with salt and pepper. Drizzle dressing over turkey mixture while using a fork to gently mix in. ▸ ▸ Arrange 2 lettuce leaves on each of 4 salad plates. Mound 1/4 of salad on top of lettuce and serve immediately, accompanied by whole-grain crackers, if desired. NUTRITION