The holiday season provides for warm interaction between family and friends and in most cases the environments are bountiful with different foods and drink. Every home magazine advertises holiday recipes for delicious treats, while every fitness magazine offers recommendations on how to combat the pending weight gain associated with the three weeks between Thanksgiving and the New Year. While most people will gain no more than 2 lbs. others may put on 5-7 lbs. in the same period. For the latter, that equates to an energy surplus of around 20,000 Kcals. When one considers most people must run a mile to burn 100 calories, a marathon is not likely to follow the overeating, so it makes sense to make efforts to reduce the caloric impact of the season by reducing the calories consumed. Research has indicated that people tend to prefer specific quantities of food over a particular caloric content. Therefore, offering an exchange of reduced-calorie food for a similar full-calorie reference product is a good strategy when attempting to control energy intake. Other strategies include eating something healthy before going to a social event, taking small portions to start and returning if additional food is desired, avoiding location eating by staying away from food trays and tables that tempt additional feeding, as well as limiting alcohol consumption and high calorie beverages. On the other side of the energy equation, upping the calories expended can also help manage a guiltless holiday season. Recommendations here include exercising on the morning of social events to kick start the metabolism and taking a walk after dinner or social events; take the dog with you as they certainly will need the exercise as well. Organizing physical activities around the holiday events also helps burn a calorie or two; just make sure all the in-laws are cleared for activity. For those preparing Holiday meals consider the following recipes to save additional calories while creating delicious offerings. Combining efforts and maintaining some control will certainly help combat what many feel is pending weight gain.

Apple-Shallot Roasted Turkey

12 servings, 3 ounces each, plus plenty of leftovers
Active Time: 45 minutes
Total Time: 3 1/2 hours

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Gluten free

Ingredients

• 1 10- to 12-pound turkey
• 2 tablespoons canola oil
• 2 tablespoons chopped fresh parsley, plus 3 sprigs
• 1 tablespoon chopped fresh sage, plus 3 sprigs
• 1 tablespoon chopped fresh thyme, plus 3 sprigs
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground pepper
• 1 1/2 pounds shallots, peeled and halved lengthwise, divided
• 1 tart green apple, quartered
• 3 cups water, plus more as needed

This recipe calls for:

• Cider Gravy
• Turkey Giblet Stock

Preparation

1. Position rack in lower third of oven; preheat to 475°F.
2. Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.
3. Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.
4. Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.
5. Transfer the turkey to a serving platter (reserve pan juices and shallots) and tent with foil. Make Cider Gravy (recipe follows). Let the turkey rest for 20 minutes. Remove the string and carve.

Nutrition

Per serving: 155 calories; 5 g fat ( 1 g sat , 2 g mono ); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium.

Cider Gravy

About 2 1/4 cups
Active Time: 20 minutes
Total Time: 20 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy

Ingredients

• 4 cups Turkey Giblet Stock, (recipe follows) or reduced-sodium chicken broth, divided
• 3 tablespoons all-purpose flour
• 1 1/4 cups apple cider
• 2 tablespoons cider vinegar
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

This recipe calls for:

• Turkey Giblet Stock

Preparation

1. When you remove the turkey from the roasting pan, leave the roasted shallots behind. Skim off any visible fat from the pan juices.
2. Whisk 1/2 cup Turkey Giblet Stock (or chicken broth) and flour in a small bowl until smooth; set aside.
3. Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes. Add the remaining 3 1/2 cups stock (or broth). Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.
4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.

Nutrition

Per 3-tablespoon serving: 28 calories; 0 g fat ( 0 g sat , 0 g mono ); 7 mg cholesterol; 5 g carbohydrates; 1 g protein; 0 g fiber; 56 mg sodium; 28 mg potassium.

Wild Mushroom Stuffing

10 servings, about 1 cup each
Active Time: 1 hour
Total Time: 1 3/4 hours

Nutrition Profile

Diabetes appropriate | Low calorie

Ingredients

• 10 cups day-old bread, crusts removed, cubed
• 3 cups low-fat milk
• 3 tablespoons extra-virgin olive oil, divided
• 1 turkey liver or 2 chicken livers, diced
• 3 tablespoons unsalted butter
• 8 cloves garlic, minced
• 4 shallots, finely diced
• 2 cups finely chopped onions
• 2 pounds chanterelle mushrooms or mixed wild mushrooms, stemmed, cleaned and coarsely chopped
• 1/4 cup chopped Italian parsley
• 2 teaspoons finely chopped fresh thyme
• 1 teaspoon salt
• Freshly ground pepper to taste
• 2 large eggs, lightly beaten

Preparation

1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Place bread in a large bowl and toss with milk. Let stand, tossing or stirring occasionally, until saturated.
3. Meanwhile, heat 1 tablespoon oil in a Dutch oven or large straight-sided skillet over medium heat. Add liver and cook, stirring once or twice, until browned, about 2 minutes. Transfer to a large bowl.
4. Add the remaining 2 tablespoons oil and butter to the pan and heat over medium heat. Add garlic and shallots and cook, stirring often, until softened and fragrant, about 2 minutes. Add onions and cook, stirring often, until softened, about 5 minutes. Add mushrooms and cook, stirring often, until the mushroom have softened and the liquid released has evaporated, 8 to 12 minutes. Add to the bowl with the liver.
5. Drain and squeeze the bread and add to the bowl with the mushroom mixture (discard any remaining milk). Add parsley, thyme, salt and pepper; stir to combine. Taste and adjust seasoning, if necessary. Stir in eggs. Transfer the stuffing to the prepared baking dish.
6. Bake until heated through and golden on top, about 45 minutes.

Tips & Notes

• Make Ahead Tip: Prepare through Step 5, cover and refrigerate for up to 1 day. Remove from the refrigerator about 20 minutes before baking. Bake, uncovered, at 350°F until hot and golden, 50 minutes to 1 hour.

Nutrition

270 calories; 12 g fat ( 4 g sat , 5 g mono ); 80 mg cholesterol; 32 g carbohydrates; 11 g protein; 3 g fiber; 569 mg sodium; 460 mg potassium.

Maple Roasted Sweet Potatoes

12 servings, about 1/2 cup each
Active Time: 10 minutes
Total Time: 1 10 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free

Ingredients

• 2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
• 1/3 cup pure maple syrup
• 2 tablespoons butter, melted
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

Nutrition

Per serving: 96 calories; 2 g fat ( 1 g sat , 0 g mono ); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.

Frozen Pumpkin Pie Mousse

10 servings
Active Time: 20 minutes
Total Time: 2 hours 20 minutes (including freezing time)

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy |

Ingredients

Crust

• 30 small gingersnap cookies, (about 7 1/2 ounces)
• 2 tablespoons raisins
• 1 tablespoon canola oil

Filling

• 1 cup canned pumpkin puree
• 1/3 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon freshly grated nutmeg
• 2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)

Preparation

1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

Tips & Notes

• Make Ahead Tip: Cover and freeze the pie for up to 3 days. | Equipment: 9-inch deep-dish pie pan
• Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.

Nutrition

Per serving: 230 calories; 5 g fat ( 1 g sat , 2 g mono ); 4 mg cholesterol; 42 g carbohydrates; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium

Recipes Offered by EatingWell.com