Tips for healthier holiday entertaining
The season for entertaining is upon us. Whether you are hosting a holiday event or bringing something along to a function, rest assured the people you are feeding will welcome the inclusion of healthier options. But don’t worry, this does not have to mean taking away the treats!
Here are some ideas on making healthier foods for holiday entertaining without sacrificing taste (or expectations):
•Decrease the amount of sugar in baked goods by a third — play around with amounts, as often a decrease will go unnoticed even when cutting the sugar up to half of what’s called for in a recipe
•Replace some of the fat in baked goods with puréed beans — look for recipes such as black bean brownies or chickpea blondies
•Make vegetable- or fruitbased appetizers
•Use Greek yogurt in place of sour cream in dips
•When making meatballs, replace some of the ground meat with lentils
•Use bean-based chips for dipping
•Choose whole grain crackers or breads to serve with holiday appetizers
Many people are looking for ways to make healthier choices for their own health and wellbeing, whether they’re coping with a specific health condition, or they have made the choice to be vegetarian or vegan. If you find it challenging to be able to accommodate these restrictions when entertaining a group of people, follow the tips below.
If you are entertaining someone who is gluten free, be sure not to use any ingredients that contain wheat, barley or rye. To make life easier, it may best to buy packaged products that are certified gluten free. Those who suffer from Celiac disease cannot have any gluten whatsoever; even if a product comes in contact with an item containing gluten, it is damaging to their health. So, be sure to keep all gluten-free items in a separate area from the gluten-containing items.
For those who are vegetarian, it may be helpful to find out what they avoid — as, depending on their preferences, they may or may not eat eggs, dairy or fish. Vegans do not eat any product that is made from, or comes from, an animal. There are a variety of plant-based products on the market now, including the new PC Plant-based lineup that includes a wide range of wholly plant-based products, ranging from meatless chicken and beef products, to plantbased mayonnaise and cookie dough (try the new PC Plantbased cookie dough rounds that you can bake at home from frozen). These products make it much easier to adjust dishes to accommodate different preferences — for example you could use PC Chicken-less Cutlets instead of chicken pizza recipe below, which also features a gluten-free crust.
CHICKEN TIKKA MASALA PIZZA
Ingredients:
• 1 pkg (300 g) PC® Cauliflower Pizza Crust
• 2 boneless skinless chicken thighs
• 1 tsp (5 ml) tandoori spice blend
• 2 tsp (10 ml) olive oil
• 1 cup (250 ml) lightly packed baby spinach
• 1/3 cup (83 ml) PC® Tikka Masala Cooking Sauce
• 1/4 cup (60 ml) thinly sliced red onion
• 1 cup (250 ml) shredded mozzarella cheese
Directions:
1. Preheat oven to 450°F (230°C). Place crust, bottom (flat) side up, on wire rack set over baking sheet. Bake, flipping crust halfway through, until edges are golden, 20 to 24 minutes.
2. Meanwhile, sprinkle chicken with tandoori spice. Heat oil in nonstick skillet over medium heat; cook chicken, turning once, until golden and no longer pink inside, about 8 minutes. Transfer to cutting board; let cool enough to handle. Thinly slice into bite-size pieces.
3. Wipe skillet clean; heat over medium heat. Cook spinach, stirring, until wilted and liquid has evaporated, about 2 minutes. Remove from heat.
4. Spread sauce onto crust, leaving 1/2-inch (1 cm) border uncovered. Arrange chicken, spinach, onion and cheese over top in even layers. Bake until bubbling and browned, 7 to 8 minutes. Let stand 2 minutes.
Chef’s Tip: Baking the crust on a rack allows for maximum air circulation while also supporting the weight of the toppings – and avoiding any messy spills in the oven.
Makes 6 servings.
Per Serving: Calories 210 Cal, Fat 10 g, Sodium 390 mg, Carbohydrate 16 g, Fibre 0 g, Protein 11 g
Recipe source: pc.ca
Do you have a nutrition health goal in mind? The Atlantic Superstore dietitian team can coach you to success! Set up a personalized appointment at bookadietitian.ca or email us for more information at dietitian@ loblaw.ca. Dietitian services are also available for schools, business and community groups. Terry Daley is a registered dietitian with Atlantic Superstore in Truro and New Glasgow.