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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and Mexico and were a part of
the traditional culture for some
Native American tribes, accord
ing to the G eorge M ateljan
Foundation.
At one point, Thomas said,
Benjamin Franklin even nomi
nated the turkey to be the offi
cial bird of the United States.
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.
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