How To: Go Mano Y Mano with Your Diet Around the Holidays, Part III

I think we’re all on the same page about food, we love it.  Quite honestly I haven’t met a person who doesn’t like something delicious and savory.  My husband says I do an orgasmic eye roll when whatever I am eating is to die for—foie gras, carpaccio (yummy).  But life isn’t fair because what makes food taste really good is that extra fat.  I refuse to torture my pallet with bland tasting food though; I don’t believe that has to be done.  I might as well take up smoking if everything is going to be blah and dull.  So I have found some alternatives to help cut the fat in some of the dishes you’ll probably prepare over the holidays.

LASAGNA.  Packed with flavor, it can also be packed with fat, but it is so easy to cut the calories without sacrificing taste.  Go vegetarian and take advantage of the opportunity to use some superfoods like kale, spinach, and broccoli.  A simple marinara sauce is all you need to finish it off to help marry these great and healthy ingredients.

CHILI.  Fox Meadow Winery in Linden has a chili and wine event November 13 & 14 for $13 per person, so it goes to show that chilly weather calls for a bowl of chili.  Make this comfort food staple a guilt free pleasure by substituting the ground beef with ground turkey (you can do half and half if that’s too aggressive) or combine “vegetarian ground round”, a wheat and soy protein.  I suggest combining so that you aren’t completely depriving yourself.

MASHED POTATOES.  A cleaver way to cut down the calories on this popular side is to do 1 part potato and 1 part cauliflower.  The difference is amazing.  1 serving of cauliflower mash is only 78 calories, whereas traditional mashed potatoes are 249 calories.  I’ve tried it before, and you the difference is hardly noticeable.  Also, cut down on the milk and butter buy using chicken stock and fat-free sour cream.

PIE.  A majority of the fat in pies is in the crust.  I have a really delicious and fat free pie crust recipe for all those holiday faves, like pumpkin, apple, pear, and blueberry.  It is less than 80 calories per serving.


  • 1 1/2 cups fat-free granola cereal (without fruit added)
  • 1 tablespoon frozen apple juice concentrate
  • 1 tablespoon honey
  • 1 egg white, unbeaten


Preheat oven to 325 degrees F. Grind granola in a food processor for 2 minutes or until finely ground. Add juice concentrate, honey and egg white. Process minimally to blend ingregients, approx. 30 seconds.

Press mixture into the bottom of a 8-9 inch nonstick springform pan. Bake for 12-15 minutes. Let cool while preparing the filling.

Yield: 1 8-9 inch crust (8 servings) , from 

Categories: Health