A Healthier Twist to Festive Foods (Part II)

Healthy Living Topic

15/12/2017 – A Healthier Twist to Festive Foods (Part 2)

By Caleb Mok, Dietician

In the previous article, we have discussed some interesting and healthier modifications to commonly prepared holiday dishes. Since Christmas is around the corner, that can only mean a line-up of feastings. While we immerse in the traditional joyous ambience, let’s explore healthier yet fun ways of preparing the festive favourites!

Ditch Heavy Cream and Go for Yogurt or Soymilk

Heavy cream is also known as heavy whipping cream or buttermilk. It is a dairy product composed of the higher-butterfat layer skimmed from the top of milk before homogenization. Thus, it has a high milk fat content (between 36 to 40%) and calories. 1 cup of whipped cream (around 60g) packs a whopping 150kcal, mainly from saturated fats. A healthier alternative will be replacing it with yogurt or soymilk with silken tofu.

Although yogurt is not suitable to be whipped, it can be a good substitute of heavy cream in thickening up some recipes like soups or sauces. Opt for low-fat yogurt or Greet yogurt to reduce the fat and calorie contents while increasing the protein content of your usual recipes. They are thicker than heavy cream, but you can add milk to thin it out and achieve a texture similar to that of heavy cream.

Try yogurt fruit tarts instead of tarts with heavy cream! You may flavour the low-fat yogurt with vanilla extract and sugar or other sweeteners of your choice. Place it in a piping bag and pipe it on baked tart cups. Finish them by topping with colourful combinations of different fruits.

Longing for a creamy pasta but don’t want the fats? Then you’ll love this unique yogurt pasta with prawns!

Serves: 5 pax

Methods:

1. Firstly, make caramelized onion: Heat up the cooking oil and butter on low flame on a pan and add in the coarsely chopped onions. Add the salt. Cook for 18 to 20 minutes until onions turn golden brown.
2. Cook the penne in boiling water according to the instructions on the package.
3. In a bowl, mix 3 quarter of the caramelized onions, Greek yogurt, extra-virgin olive oil, mint leaves, black pepper and cooked prawns with the cooked penne. Decorate with the leftover caramelized onions and a sprig of mint leaves. Serve with the cherry tomatoes and broccoli.

Silken tofu is made by solidifying condensed soy milk and has a softer consistency. Combine equal parts of silken tofu and soy milk, regular milk or another plant-based milk, blend thoroughly in a blender until the mixture reaches a smooth, thick consistency. Then, use it in place of heavy cream to thicken your favorite recipes. Interestingly, it can be whipped like heavy cream. Add a bit of vanilla extract or a dash of sugar to make it into a vegan whipped, high-protein topping for desserts.

CUDDLE with AvoCADOs

Avocado is a superfood, loaded with healthy fats, fat-soluble vitamins, eye-healthy lutein and zeaxanthin, and many more. Instead of getting all the saturated fats and empty calories with cream, butter and high-fat cheeses, why not replace with avocados?

These lovely avocado brownies will amaze you!

Serves: 5 pax

Methods:

1. Preheat oven to 180°C and set aside a lightly greased baking dish.
2. In a food processor, blend avocado, honey and sugar. Then, add the eggs and vanilla extract. Mix well.
3. Sieve in flour, baking soda, salt, and cocoa gradually. Mix well.
4. Turn off the processor and remove the blade. Stir in nuts using a spoon or spatula.
5. Spread the batter into the pan evenly. Bake for 25-30 minutes or until done. It’s done when the toothpick inserted into centre of the batter comes out clean.
6. Remove from the oven and let cool before cutting into squares.

Next’s up, yummy creamy avocado pasta!

Serves: 5 pax

Methods:

1. Cook the spaghetti in water according to the package instructions until al dente.
2. Put the ingredients for avocado sauce, except olive oil, into a food processor and blend well.
3. Heat olive oil in a frying pan, sauté the avocado sauce paste until fragrant.
4. In another frying pan, sauté the ingredients for topping with olive oil briskly.
5. In a large bowl, combine spaghetti, avocado sauce and sautéed toppings. Sprinkle with some lemon zest.

Replace Flour with Heart-healthy Homemade Oat Flour

Oats are high in heart-healthy soluble fibre and a unique antioxidant avenanthramides shown to protect against coronary heart disease, colon cancer, and skin irritation. Aren’t all these good reasons for you to replace white flour in some recipes? Oat flour is rather easy to prepare. Place rolled or old fashion oats in a food processor and pulse until a fine powder. 1 cup of rolled oats will yield approximately 1 cup of oat flour. You can store the unused portion in an air tight container.

Oat flour tends to make baked goods moister than wheat flour. Thus, it is a good choice for making cookies and quick breads. Oat flour can be used in a 1:1 ratio in most baking recipes, but more liquid needs to be added because it will soak up more liquid.

Make yourself and your family this delicious oatmeal fruit cake for this holiday season.

Serves: 10 pax

Methods:

1. Preheat oven to 180°C. In a bowl, combine oats with hot water. Stir and soak it for around 20 minutes.
2. In a large bowl, combine flour, salt, baking soda and cinnamon powder.
3. In another bowl, beat butter, sugar and vanilla extract until light and fluffy.
4. Beat in eggs, one at a time. Fold in the oat porridge into the mixture.
5. Fold in the flour mixture and add the remaining ingredients.
6. Spread evenly in a greased baking pan and bake around 35 to 45 minutes at 180°C.
7. Let it cool completely before serving.

Make Some Wholesome Oat Parfaits

Serves: 5 pax

Methods:

1. Serve in a 6 oz glass jar, layering in the following order.

Blueberries, yogurt, mango, oats, yogurt, strawberries, ½ tablespoon of honey, banana, yogurt, oats, strawberries, blueberries.

2. Repeat for all the other jars. Chill for 20 to 30 minutes and serve as breakfast, snacks or even dessert.

So, festive foods can be yummy and healthy too! Sometimes they just require a creative twist in the recipes! Be creative in experimenting different ways of food preparation. Make the dining room a place where you’ll have fun while enjoying healthy treats with your loved ones this holiday season. We at HealthPro would like to wish everyone a jolly Christmas, blessed holiday and a fruitful and healthy new year ahead!