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About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (Dec. 21, 2006)
December- 21, 2006 Spiiy^y Tymoo, Wgrm Springs, Oregon Pgge 5 Some holiday foods are especially nutritious B y L e s lie M itts Spi/yaj Tymoo Most people crave their fa vorite dishes during the holiday season— but a few o f those foods may be healthier than you think. According to health officials at IHS, holiday favorites like turkey, cranberries and sweet potatoes are healthy choices for seasonal meals as well as a part of your regular diet. Cranberries, for instance, help prevent urinary tract infec tions and are good for digestive health and oral health, accord ing to Sara Thomas, a public health nutritionist with IHS. Cranberries are also a good source o f m anganese, which helps form bones and tissues, aids calcium absorption and regulates blood sugar. In addition, they are fat-free, sodium-free and cholesterol- free, according to health infor mation. Oregon is a major producer of cranberries in the U.S. A m erican Indians in the Northeast were the first to en joy cranberries cooked and sweetened yrith honey and maple syrup, according to the George Mateljan Foundation—the pro ducer of www.whfoods.org, a site that lists the world’s healthi est foods. Indians also used the berry, a relative of the huckleberry and the blueberry, as decoration and for m edicinal purposes, the website said. Sweet potatoes, another holi day staple, are a healthy alterna tive to the regular potato, Tho mas said. The sweet potato provides a large am ount of vitam in A, which is important for the im mune system, skin and eyes, Thomas said. The lower glycemic index the potato features also means that it is turned into blood sugar slower than a white potato— something that is very beneficial for diabetics. The sweet potato originated with Native Americans in the tropics thousands of years ago and are often confused with the yam. ! Yams are actually a totally different plan and are rarely seen in the U.S., according to Thomas. What many refer to as a yam Oven Fries 4 small sweet potatoes (about 11/3 pounds) vegetable oil cooking spray Optional spices: 1/2 teaspoon garlic powder 1 /2 teaspoon paprika (good on sweet potatoes) 1/4 teaspoon black pepper 1/8 teaspoon salt Directions: 1. Preheat oven to 425 de grees. Spray a baking sheet with nonstick cooking spray. 2. Scrub potatoes clean. Do not peel. Cut potatoes lengthwise into strips about 1/4 inch thick, about 16-20 strips per potato. 3. Put the potatoes in a single layer on the prepared baking sheet. Spray potato strips with non-stick baking spray. Sprinkle on your choice of spices. 4. Bake for a total o f 30 minutes, turning the potatoes over with a spatula after 15 min utes. Bake until golden. Serve immediately with fat-free ranch dip or ketchup. Juicy Jumbo Burgers Ingredients 1 pound lean ground turkey Vz cup oats (quick or old fashioned, uncooked) OR 2 packets in stan t oatmeal, plain V a cup egg substitute Vz cup catsup or tom ato sauce 2 teaspoons prepared mus tard 1 teaspoon onion powder % teaspoon salt (optional) 1 pinch black pepper D irections: 1. In medium bowl, combine all ingredients 2. Shape into six Vz inch thick patties 3. Broil or grill patties 4 to 6 minutes on each side till done (170 degrees in the middle us ing a m eat therm o m eter). Meat should not be pink in the middle and juices should run clear. 4. Serve on w heat ham burger buns, add toppings if you want. (These recipes are courtesy o f the IH S nutrition.) 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For more information and ad d itio n al recip es, v isit www.whfoods.org. m Printed & Embroidered Apparel M Merry Christmas from Warm Springs Market zinc, phosphorous and selenium, acco rd in g to the G eorge Mateljan Foundation. The white meat in turkey has almost no fat when cooked with out the skin, and ground turkey is a h ealth y su b stitu te for ground beef. “It’s just a good, healthy meat to eat,” Thomas said. “Now or any time of the year.” Turkeys are native to the U.S. 'Tiva^yJt' H ealthy holiday recipes Cranberry-Apple Chutney In gredien ts: 3A cup unsweetened apple juice 1 cup sweet onion, chopped 1 cup Splenda (or other sugar substitute) Vz cup packed brown sugar 1 tsp ground cinnamon Vz tsp ground ginger V 2 tsp ground cloves 1 package (12 oz) fresh or frozen cranberries 1 large Granny Smith apple, peeled, cut into Vz inch pieces D irections: 1. In a medium saucepan, mix juice, chopped onion, sugar substitute, brown sugar, cinna mon, ginger and cloves. 2. Bring to a boil over high heat 3. Reduce heat and simmer uncovered for 5 minutes 4. Add cranberries (thawed) and cut apple 5. R eturn to sim m er and cook uncovered for 20 minutes or until the mixture is very thick, stirring occasionally 6. Cool to room temperature and serve (or refrigerate until serving) is actually a dark orange variety of the sweet potato. The low-calorie potato is also a good source of fiber and has been proven to help stabilize blood sugar levels and protect against emphysema. Turkey is always a wise choice of meat, Thomas said. The meat is leaner and lower in fat than other meats and fea tures B vitamins, proteins, iron, TAerrij Christmas from afl m a r friends a t Tzricfson 's Thriftway. 4Í
