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Holiday Baking With Less Sugar And Butter — Really!!!

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It’s Christmas Cookie Time

In my family holiday season means, among other things, baking.  Lots of  cookies:  spritz, rolled, ginger bread men, meringues, Greek powdered sugar cookies; a savory carrot bread; poppy seed bread; and whatever dessert sounds good.  No fruit cake, though.

If I ever added up the butter and sugar calories in all of these baked delights, the number would be so staggering it would absolutely spoil the deliciousness.

I’ve been doing some research on lower calorie substitutions for the ingredients in baked goods.  Some I’ve tried and some I haven’t.

I’ve been decreasing the fat and sugar in the things I bake since this summer and in most cases have had a good deal of success.  I find that decreasing the amount of sugar by a third doesn’t even really affect the taste. I’m working up to decreasing by a half.  The true test will be the spritz cookies!

Some Baking Substitutions To Try

  • Use ¼  cup of applesauce and ¼  cup of vegetable oil or butter instead of a half cup of oil or butter – OR — replace half the butter or oil with unsweetened applesauce, pureed pumpkin, or mashed bananas
  • Use 2 egg whites or ¼ cup egg substitute for one egg; use 3 egg whites and 1 egg yolk for 2 whole eggs
  • Decrease the amount of sugar in your recipe by up to a half and add ginger, lemon zest, cinnamon, or cloves
  • Substitute nonfat sweetened condensed milk for sweetened condensed milk
  • Substitute evaporated skim milk for evaporated milk
  • Instead of sour cream use nonfat or low fat sour cream; pureed low-fat cottage cheese; or low or nonfat Greek yogurt
  • Substitute low or nonfat cream cheese for cream cheese
  • Substitute non-fat, 1%, or 2% milk for whole milk and half and half for cream
  • Substitute 1/2 cup mini chocolate chips, chopped dried fruit, or chopped nuts for 1 cup of chocolate chips
  • Swap 3 tablespoons of cocoa powder plus 1 tablespoon of oil or water for one ounce of baking chocolate
  • For frosting use sliced fresh fruit with a dusting of powdered sugar; sweetened and flavored (vanilla, peppermint) nonfat cream cheese; or nonfat whipping cream
  • Use whole wheat flour or ground flax for up to half of your recipe’s white flour. Regular whole wheat flour will make baked goods heavier and denser.  Try using white whole wheat four that is higher in fiber and nutrients than refined flour but is lighter than regular whole wheat flour.

Thanksgiving Eating Worries? You’ve Got Them Covered!

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A Time For Giving Thanks and a Celebration of Abundance

Those of us who are lucky enough to go to or host a Thanksgiving dinner are often faced with a dilemma:  overabundance.  The Thanksgiving meal has become associated with a true groaning table – a table loaded with turkey, stuffing, sweet potatoes in multiple formats, cranberry sauce, gravy, green bean casserole, brussel sprouts, and traditional family specialties. For closers there’s apple pie, pecan pie, pumpkin pie, ice cream, cookies, and whatever other desserts Grandma, Aunt Sue, and Mom decide to make or bring.

A Feast and a Caloric Overload

How can you enjoy your traditional Thanksgiving dinner and not feel like a slug for days afterward? The ironic thing is that the usual main dish is really lean poultry (turkey), and the main vegetables and condiments are nutritional powerhouses (sweet potatoes, brussel sprouts, and cranberries).  The traditional dessert is made from a vegetable (pumpkin pie) or nuts (pecan pie) so you wouldn’t think this would be so difficult.

The calories in a traditional Thanksgiving dinner are estimated to range from 2,000 to 4,500, depending on what you put on your plate. Given that people of average size who get moderate activity should eat between 1,600 to 2,400 calories per day, Thanksgiving dinner is quite a hefty meal. Not everyone gains weight over the holidays, but if you do, those pounds rarely come off.

Who Wants to Count Calories on a Holiday?

Most of us don’t want to count calories on a day of celebration. If you deprive yourself of the traditional foods you come to associate with holidays, more often than not you end up paying the piper. That’s when you find yourself standing in front of an open fridge rummaging for leftovers because you feel deprived from the stare down you had with your favorite foods earlier in the day.

Have Your Own Plan of Attack

Create an eating plan of attack before the celebration day. You know you’ll eat a bit more – or maybe a bit more than a bit more – than on a typical day. Mathematically allow for your holiday meal. Remember, calories in – calories out. Compensate by eating a little lighter the days before and after. Add in a long walk.

Don’t starve yourself the day of the grand meal. If you do in an attempt to save up calories for a splurge, you’ll probably be so hungry by the time dinner is ready you’ll end up shoving food into your mouth faster than you can say turkey.

The Key Is Balance, Not Deprivation

Inevitably if you deprive or restrict yourself you eventually end up overeating. The mantra becomes – “it’s just one day.” The problem is the one day extends to leftovers the next day – then the weekend – then to Christmas parties – then to the New Year’s Eve party. It could even extend to Super Bowl Sunday!

Celebrations the day of are fine. Celebrating for weeks on end is not. Plus, you end up hating yourself!

Try some of these:

  • Give yourself permission to not eat something just because it’s tradition.
  • Only eat it if you want it. Eat what you want not what you think you should.
  • Say no to the friend or relative who is pushing the extra piece of pie. You’re the one stepping on the scale or zipping up your jeans the next day – not them.
  • Make some rules for yourself and commit to them.
  • Make a deal (with yourself) that you can eat what you want during dinner. Put the food on your plate and enjoy every last morsel. I’m not even suggesting that you leave some on your plate. But – that’s it. No seconds and no double-decking the plate.
  • Limit the hors d’oeuvres. They really pack in calories. Make eating one or two your rule.
  • Trade hors d’oeuvres for a luscious piece of pie for dessert.
  • Alcohol adds calories (7 calories/gram). Alcohol with mixers adds more calories. Plus, alcohol takes the edge off lots of things – including your ability to stick to your plan.
  • Drink water. It fills you up. Have a diet soda if you want. If you’re going to drink, limit the amount – alternate with water.
  • Control your environment. Don’t hang around the buffet table or stand next to the platter of delicious whatevers. Why are you tempting yourself?
  • Talk to someone. It’s hard to shove food in your mouth when you’re talking.
  • Get rid of leftovers. The best laid plans have been defeated by leftover stuffing.
  • Don’t nibble during clean-up (or preparation for that matter). Broken cookies, pieces of piecrust, and the last spoonfuls of stuffing haven’t magically lost their calories.

If you ignored a lot of this, you ate everything is sight, and your exercise was walking back and forth to the to the buffet table, put on the tourniquet. It was just one day — just don’t let it stretch into days or weeks.

Remember to enjoy the holidays. Be grateful. That’s the point, isn’t it?

I’ll be posting more holiday facts and tips on my blog: www.SocialDieter.com as we enjoy this celebratory season. I invite you to share some of your own.

Have a wonderful Thanksgiving.

What Do You Do With The Part Of the Pumpkin You Don’t Eat Or Carve?

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If you’ve ever carved (or tried to carve) a pumpkin, one thing you know for sure:  the pulp and the pumpkin seeds that fill the inside of the pumpkin are stringy, slimy, and slippery as all get out.

Halloween And Kitchen Plumbing Problems

Apparently, this causes lots of kitchen plumbing problems.

How do I know this?  I got an emailed “Pipeline Newsletter” from Roto-Rooter (and away go troubles down the drain). No kidding.   Last year, in the middle of an antarctic cold spell, I had to call them to churn through what seemed like an iceberg, but in reality was a large clump of ice lodged in the pipes somewhere in the bowels of my house.  I guess they saved my email address!

They just wanted to let their clients know that plumbers can get very busy around this time of year.

Why?  During the Halloween season an incredible amount of pumpkin pulp is scraped out of pumpkins by big and little hands using all kinds of utensils.  Although the scooped out flesh might end up in fantastic pies and bread, the seeds and pulp stuff can cause some plumbing nightmares.  The plumbers get called to repair garbage disposers and kitchen sink drains that have been clogged with the slimy, stringy pumpkin pulp and seeds.

What To Do

To help guard against Halloween drain disasters Roto-Rooter suggests that you never put pumpkin pulp or seeds down the toilet, sink drain, or in the garbage disposer.  The slimy, stringy, sticky pumpkin innards clog drains and pipes and can eventually form a hardened blockade inside your plumbing.

They suggest that you carve your pumpkins on a thick pile of newspaper that you can wrap up and take it to the compost pile or garbage pail.

If you separate the seeds out from the slimy stuff before you toss it you can save them and plant then them in the spring for homegrown crop of pumpkins next year.

Or, you can roast them for a healthy, tasty treat. Roasted pumpkin seeds taste great and have contain lean protein and essential minerals like zinc, iron, copper and magnesium. One ounce of pumpkin seeds (28 grams, or about 85 seeds) has 126 calories, 5 g fat (1g is saturated), 15g carbohydrate, and 5g protein.

Some Halloween Trivia:

In case you get involved in a Halloween trivia contest, according to the Guinness World Records:

  • the world’s largest jack o’lantern was carved from a 1469 pound pumpkin on October 31, 2005 in Northern Cambria, Pennsylvania
  • the fastest time on record for carving a face into a pumpkin is 24.03 seconds, recorded in Orlando, Florida on July 23, 2006

Happy Halloween!

Keep Your Dog — And All Of Your Pets — Safe On Halloween

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Spike

I love my dog, Spike.  That’s him in the picture.  He’s extremely friendly and will happily play with just about anyone – especially if there’s some food involved.  He’s also, as you can see,  all black and small – which makes him very hard to see at night.

Safety Tips for Families With Dogs

Halloween may be a fun for people holiday, but it can be scary and/or dangerous for your dog.  Spike was at the vet’s the other day and I picked up a sheet with the following information – not something we pet owners might necessarily think about.  It is adapted from information supplied as a public service by Bark Busters Home Dog Training (www.BarkBusters.com) and extended to you by an all around dog lover, me.


Bring your dog inside

You don’t want him to be harmed or overwhelmed by little (or big) trick or treaters.  If your dog lives outside bring him in a few times before Halloween so he gets comfortable with being indoors.  Dogs have a natural instinct to protect their families from strangers – and there are plenty of them on Halloween.

Think about restraining your dog or putting him in another room

Keep him away from the “trick or treaters” door.  This is especially true if your dog gets easily frightened, or on the other side of the coin, loves people too much.  Ditto for aggressive dogs.  Putting the dog in another room away from the activity will limit his excitement, aggression, or the possibility of running outside, perhaps unnoticed, and getting lost or hurt.

Reassure your dog

If your dog is acting unsettled or anxious about Halloween high jinks, try to act normally because overly reassuring him or giving him extra attention might inadvertently communicate that there is something to worry about.

Get your dog used to people dressed up in costumes

Your dog may think his family members are strangers once they put on their Halloween garb.  Let him sniff your kids’ costumes before they put them on and keep masks off when your dog is around.

Think twice about putting your dog in a costume

Some dogs enjoy – or at least tolerate – being dressed up.  Many dogs don’t so experiment first to see if he likes being a bumble bee or a pirate.  If he is resistant don’t do it – put a great bandana around his neck and he’ll be a whole lot happier – and probably safer.

Check your dog’s Identification Tags

Make certain that they are secure on his collar and that his collar is securely fastened on his neck.  Enough said.

Dog biscuits are for dogs, candy is not

Many types of candy, especially the kinds with chocolate or xylitol, an artificial sweetener, are toxic to dogs.  They can cause problems that range from a mild upset stomach to vomiting and diarrhea, and even death.  Be sure to keep all candy and wrappers – and glow sticks, too – away from your dog.

Protect your dog from candles and pumpkins

When dogs get excited, agitated, or happy, their tails wag.  Wagging tails and jumping dogs can easily knock over anything in their path – including lit candles or jack o’lanterns with candles in them. Keep these things away from dogs (and children) and think about using a battery powered candle for safety’s sake.

Think twice about taking your dog with you to the Halloween parade or trick or treating

Lots of people in weird (or cute) costumes with glow sticks, flashlights, masks, and other objects that go with costumes can be pretty frightening to a dog.  You don’t want to unintentionally instill a new fear in him or create a wariness that could last long past Halloween.  If you do take your dog with you, keep a firm grip on his leash.  Dogs don’t understand that goblins jumping out at you are not necessarily doing so to hurt you – and they can respond by acting aggressively.  Neither children nor adults in costumes and masks should approach a dog without asking for the owner’s consent.

Happy Halloween.  Give your dog an extra dog biscuit for his Halloween treat.

The Original Jack O’Lantern Wasn’t A Pumpkin

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And It Comes With A Great Story

Have you carved and cut your pumpkin and created your own original jack O’Lantern?  Some carved pumpkins, as you can see in these photos taken at Chelsea Market in New York City, are works of art. Abingdon Square Park in Greenwich Village hosts a Halloween Jack O’Lantern contest and the little pocket park is filled with glowing pumpkins with faces of all kinds and a variety of senses of humors.

But … What Was The Original Jack O’Lantern?

The Jack O’Lantern stems from a legend that goes back hundreds of years in Irish history. One version of the story is that a miserable old drunk named Stingy Jack, who liked to play tricks on his family, friends, and even the Devil, tricked the Devil into climbing up an apple tree and then put crosses around its trunk so the Devil couldn’t get down. Stingy Jack then told the Devil that if he promised not to take his soul when he died he would remove the crosses and let the Devil down.

When Jack died he was told by Saint Peter at the pearly gates of Heaven that he was mean and cruel and had led a miserable and worthless life so he couldn’t enter Heaven. He went down to Hell but the Devil kept his promise and wouldn’t take him in.  Jack was scared and with nowhere to go had to wander around in the darkness between Heaven and Hell. He asked the Devil how he could leave without light to see.  To help him light his way the Devil threw him an ember from the flames of Hell. One of Jack’s favorite foods, which he always had when he could steal one, was a turnip.  He put the ember into a hollowed out turnip and from that day on Stingy Jack, without a resting place, roamed the earth lighting his way with his “Jack O’Lantern.”

All Hallows Eve

Halloween, or the Hallow E’en as it is called in Ireland and Scotland, is short for All Hallows Eve, or the night before All Hallows. “Hallow” is a word of Germanic origin that means “holy” in Old English, All Hallows is now called All Saints in modern English, “saint” being a synonym for “hallow” with Old French and ultimately Latin roots.

Samhain was the last day of the Celtic calendar and was a Pagan harvest festival that honored the dead celebrated on October 31st. All Hallows and Samhain became fatefully intertwined in the 9th century when Pope Gregory IV officially assigned the solemnity of All Hallows (previously celebrated in April by Celtic Christians and May by Italian Christians) to November 1st on the universal church calendar to match the custom of the Frankish King of Aquitaine, Louis the Pious, who had been crowned Holy Roman Emperor.

On All Hallows Eve the Irish made Jack O’Lanterns by hollowing out turnips, rutabagas, gourds, potatoes, and beets and putting lights in them to keep away both the evil spirits and Stingy Jack.  In the 1800’s when Irish immigrants came to America they discovered that pumpkins were bigger and easier to carve, and pumpkins became our Jack O’Lanterns.

Think About Eating Your Pumpkin, Too

Jumping from legend to fact:  pumpkins are Cucurbitaceae, a family of vegetables that includes cucumbers and melons. They are fat free and can be baked, steamed, or canned.

One cup has about 30 calories and is high in vitamin C, potassium, and dietary fiber and has other nutrients like folate, manganese, and omega 3′s.  Pumpkin is filled with the anti-oxidant beta-carotene which gives it a rich orange hue. It is very versatile and can be added to baked goods and blended with many foods. Pumpkin seeds are delicious, too.  They are a good source of iron, copper, and zinc and a quarter cup naturally adds minerals to your healthy diet.  One cautionary note:  pumpkin is low in calories, pumpkin seeds are not.