NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

November 19, 1998

Prairie Fare: Healthy Holiday Cooking—It's All about Take and Give

I would be committing something akin to blasphemy by suggesting that you modify your favorite holiday recipes to conform to a healthier standard. So, the suggestion to substitute skim milk and margarine for the cream and butter in your mashed potatoes won't ever come from me.

But then again, I ate a low-fat dip not so long ago that was wonderfully delicious. And it was made only of pureed cottage cheese—along with a mixture of fresh herbs and other seasonings. There's a lesson to be learned here. If you take something tasty out of a recipe—namely fat—you'd better give something back. Herbs and spices work for me.

Need more convincing? Consider this: the three Wise Men came bearing gifts of gold, frankincense and myrrh, and the latter two are spices.

But before you begin throwing this herb or that spice into a favorite recipe, there are some points you should ponder. First, if you've never tried a particular herb or spice, add small amounts until you've grown accustomed to the flavor.

If you're using fresh herbs instead of dried ones, you'll need to use three to six times the amount the recipe calls for, but always double-check the recipe first to see what it's asking for, fresh or dried. When substituting fresh herbs, add the larger portion gradually so your creation doesn't become overpowered.

In general, don't buy more of any herb or spice than you'll be able to use in three months. Of course, many herbs and spices aren't available in quantities that small so keep those—and all other seasoning items—tightly sealed in a cool, dry location away from direct sunlight. To check for freshness, rub herbs in the palm of your hand. You should be able to smell the herb's aroma. With spices, just sniffing the open container should give a good indication of freshness.

Finally, have some fun. Experiment. Study food magazines. Review your favorite cookbook. Surf the Internet. Pinpoint some herbs and spices that are unfamiliar to you and give each a try. What follows is a simple recipe to start some of you on your exploration of new-to-you herbs.

Oven-Baked Potato Wedges
Yield: 6 servings (2/3 potato each)

Ingredients:
4 medium potatoes (preferably Russets)
1 tablespoon vegetable oil
2 teaspoons dried whole rosemary leaves, crumbled
salt and freshly ground black pepper to taste

Procedure:
Scrub and cut potatoes into long strips and then dry on paper towels. Toss strips in a medium-sized mixing bowl with oil. After strips are coated, spread in single layer on a cookie sheet or other large baking pan and sprinkle seasonings over the top. Bake at 475 F for about 35 minutes. Turn strips periodically to ensure even browning. If you desire crispier potatoes, place under the broiler for the last few minutes of cooking, but watch closely to prevent over browning.

What's Your Take on This, Julie?

It's typical to add a few pounds around the holidays. That's why so many December/January issues of popular magazines feature "miracle" diets to help people succeed with their New Year's resolutions.

And then there are the books. One popular diet book, "Sugar Busters," promises to save people from obesity, but its false claims have been busted by reputable dietitians and health professionals. The authors blame carbohydrates, especially sugar, for heart disease, diabetes and weight gain—none of which has been substantiated by research. Staples such as potatoes, rice, white bread and, of course, sugar are forbidden. Enormous serving sizes—such as a pound of shrimp and quarter stick of butter per person—are promoted.

In weight management, calories count. Period. If you consume an extra 3,500 calories without doing 3,500 calories' worth of physical activity, you'll likely add a pound of body fat to your frame. Since 95 percent of diets fail, it's obviously easier to add pounds than subtract them.

Most of us need to eat more low-calorie, low-fat, high-fiber foods like fruits and vegetables. The good news is that people are eating more vegetables, but the bad news from a nutritional standpoint is that at least a quarter of the vegetables we eat are french fries. But don't banish potatoes from your menu, just modify your favorite form.

Instead of fries, try baked potatoes. A 5-ounce spud contains 150 calories, only a trace of fat, and one-third of the recommended daily vitamin C, 25 percent of the recommended B-6, plus fiber if you have leave on the skin. Add some salad-type toppers like tomatoes, mushrooms, peppers and a reduced-calorie ranch-style dressing for a quick low-fat meal.

Even frozen french fries are partially cooked in hot oil before being quick-frozen, but you can save calories by baking them instead of frying them at home. When choosing your favorite frozen fries, remember that surface area plays a role in fat content. A thin fry will sponge up more oil than a wedge-cut or steak fry. For instance, a 3-ounce serving of a national brand of frozen shoestring potatoes contains 6 grams of fat, while the same weight of thicker-cut country-style frozen fries contain 3 grams of fat—when both types are baked at home. A medium order of fast food fries contains about 320 calories and 17 grams of fat.

Low-fat homemade french fries are possible. One-sixth of the recipe for Oven-Baked Potato Wedges contains 110 calories and 2.5 grams of fat, which would qualify it to be labeled a low-fat food. And add all the herbs you want. They add plenty of flavor with negligible calories.

So modify your recipes to be lower in fat and calories, and add 30 minutes of physical activity to your day—even in 10-minute segments of walking or shoveling—and you could subtract some pounds in the new year.

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Sources: Dean Hulse (701) 231-6136 and Julie Garden-Robinson (701) 231-7187

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