[ To Download This Podcast as an MP3 file Right Click Here. Select "Save Target As" and Save on Your Desktop. ]
Pumpkin Bisque
Healthy Recipe by: Jackie Keller of NutriFit, and author of Body After Baby (Avery/Penguin, 2006).
Ingredients: 3 cups sliced carrots
2 (10.7-ounce) cans fat-free, reduced-sodium chicken broth
3 cups canned pumpkin
12 ounces fat-free evaporated milk
¼ cup water
1 tablespoon sugar
1½ teaspoons pumpkin pie spice
¼ teaspoon salt
¼ teaspoon ground white pepper
Method: Combine carrots and 1 cup broth in a saucepan; bring to a boil. Cover, reduce heat and simmer 15 to 20 minutes. Let cool slightly.
Transfer carrots and liquid to container of an electric blender; cover and process until smooth. Transfer to a 3-quart saucepan; add remaining broth, pumpkin, evaporated milk, water, sugar, pumpkin spice, salt and ground white pepper. Cook over medium heat, stirring frequently, until hot; ladle into bowls.
Serves: 6
Nutrition Information per serving: (1 cup) 123 calories, 0.39g fat, 7.81g protein, 23.6g carbs, 4g dietary fiber, 379mg sodium.
Low-fat Sweet Potato Purée Soup
Healthy Recipe by: Chef Percy Whatley, The Ahwahnee, Yosemite National Park, Calif.
Ingredients:
½ pound sweet potatoes (red yams), peeled and chopped
¼ pound russet potatoes, peeled and chopped
½ pound yellow onions, peeled and chopped
2 tablespoons minced garlic
1 tablespoon minced fresh ginger
1 teaspoon ground cardamom
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
1 ½ quarts canned low-sodium OR fresh unsalted vegetable stock, or more as needed
2 teaspoons salt, or to taste (adjust according to your stock choice)
¼ teaspoon ground white pepper, or to taste
16-24 fresh whole tarragon leaves, for garnish
3 tablespoons low-fat yogurt, for garnish, optional
Method: Place all ingredients except tarragon and yogurt in a 4-quart stock/soup pot. Bring to a simmer and cook, stirring occasionally, for 1 hour. Blend with immersion-style blender or a counter blender on high until smooth. Season with additional salt and white pepper. If too thick, add more vegetable stock. Blend in yogurt and adjust seasoning with salt and pepper if necessary. Garnish with whole tarragon leaves and, if you like, a dollop or swirl of yogurt.
Serves: 8
Nutrition Information per serving: (1 cup) 217 calories, 4g fat, 9g protein, 39g carbs, 5g dietary fiber, 556mg sodium.
Cranberry Orange Relish
Healthy Recipe by: Christine Merlo, chef and professor at the School of Hotel & Restaurant Management at Newbury College in Boston.
Ingredients:
12 ounces (1½ cups) fresh cranberries
½ cup orange juice
1 navel orange, ends removed, unpeeled, roughly chopped
1 tablespoon honey
Julienned orange peel or very thin slice of orange, for garnish, optional (see below)
Method:
Wash and dry the cranberries. In a saucepan over medium heat, combine 1 cup of cranberries and the orange juice. Cook until the cranberries have burst and leaked their juices. Remove from the heat and allow to cool.
In a food processor, combine the remaining ½ cup of fresh cranberries and the orange. Blend until the cranberries and orange are well minced. Add to the cooled cranberries and stir. Taste and adjust the flavor by adding some or all of the honey. Refrigerate until ready to serve.
Optional garnish: Top with julienned orange peel or with a thin round of orange (with peel). Cut a notch and twist the orange round into a curl and place it on top.
Serves: 6 to 8
Nutrition Information per serving: (1 tablespoon) 32 calories, 0.8g fat, 0.5g protein, 10g carbs, 1.1g dietary fiber, 0.7mg sodium.
Barley Stuffing
Healthy Recipe by: Dr. Barry Sears, founder of the Zone Diet (www.zoneliving.com).
Method: In a large sauté pan over medium-high heat, heat the olive oil. Sauté the mushrooms and garlic in the oil until the mushrooms are tender, about 5 minutes. Add the scallions, rosemary, poultry seasoning, broth and barley and bring to a boil. Cover, reduce the heat to low, and cook, stirring occasionally, 45 minutes or until the barley is tender and the liquid is absorbed.
Serves: 5 to 8
Nutrition Information per serving: (½ cup) 113 calories, 0.25g fat, 2.5g protein, 19.5g carbs, 4g dietary fiber, 90.5mg sodium.
Mashed Potatoes with Chickpeas
Healthy Recipe by: Janet Bond Brill, Ph.D., R.D., L.D.N., author of Cholesterol Down (Three Rivers Press, 2006).
Ingredients:
2 pounds baking potatoes, peeled and cut into chunks
1 (15.5-ounce) can chickpeas, drained and rinsed
1 cup light soy milk
½ cup reduced-sodium chicken broth
¼ cup "plant sterol-containing" light margarine
1 teaspoon salt
½ teaspoon pepper
Method:
Place potatoes in large saucepan, cover with water and bring to a boil. Reduce heat and simmer for 15 minutes or until tender. Drain and return potatoes to pan. Add chickpeas and mash using a potato masher. Add soy milk, chicken broth, margarine, salt and pepper and stir. Cook an additional 2 minutes, stirring constantly, until heated through. Serve warm. Top with commercial gravy if desired.
Serves: 6
Nutrition Information per serving: (1⁄6 recipe, approximately 1 cup) 255 calories, 5g fat, 7g protein, 46g carbs, 5g dietary fiber, 0mg cholesterol, 751mg sodium.
Ingredients:
2 pounds sweet potatoes, scrubbed, peeled and cut into chunks
2 medium parsnips, peeled and cut into chunks
½ teaspoon + 1 pinch sea salt
¼ cup low-sodium chicken stock or water
1 tablespoon pumpkin oil
⅛ teaspoon ground nutmeg
⅛ teaspoon ground cinnamon
White pepper, to taste
Method:
Place sweet potatoes and parsnips in a medium saucepan and cover with water. Add a pinch of salt and bring to a boil over high heat. Reduce heat and continue to cook for 15 to 20 minutes or until vegetables are tender. Remove from heat.
Drain, reserving cooking liquid. Add chicken stock or water, pumpkin oil, remaining ½ teaspoon salt, nutmeg, cinnamon and white pepper. Mash potatoes and parsnips with a potato masher until smooth. Add some of the reserved cooking liquid if the potato mixture is too stiff. Transfer mashed vegetables to a casserole dish that has been lightly coated with nonfat cooking spray. Cover and keep warm in a low oven. Serve hot.
Serves: 6
Nutrition Information per serving: (1 cup) 151 calories, 1g fat, 3g protein, 34g carbs, 5g dietary fiber, 49mg sodium.
Ingredients:
1½ cups brown rice, uncooked
2 cups natural apple juice plus 1½ cups water
2 teaspoons olive oil
1 crisp harvest apple, cored and diced
½ cup diced onion
½ cup finely chopped Brussels sprouts
4 cloves garlic, passed through a garlic press
1 carrot, peeled and chopped fine
1 cup diced celery
½ cup oat bran or wheat bran
½ cup dried cranberries
½ cup slivered raw almonds
½ teaspoon poultry seasoning
¼ teaspoon dried thyme
Freshly ground black pepper, to taste
Method:
Cook rice according to package instructions using the apple juice and water for the cooking liquid.
Place olive oil in a large skillet over medium heat. Cook all chopped fruits and vegetables in the oil until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, any remaining apple juice, poultry seasoning, thyme and pepper. Toss well.
Method:
Cook rice according to package instructions using the apple juice and water for the cooking liquid.
Place olive oil in a large skillet over medium heat. Cook all chopped fruits and vegetables in the oil until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, any remaining apple juice, poultry seasoning, thyme and pepper. Toss well.
Serves:10
Nutrition Information per serving: (3/4 cup) 193 calories, 4g fat, 4g protein, 38g carbs, 3g dietary fiber, 18mg sodium.
Green Beans with Sliced Almonds
Healthy Recipe by: Charles Stuart Platkin, M.P.H., founder of DietDetective.com and author of The Diet Detective’s Calorie Bargain Bible (Simon & Schuster/Fireside, 2007).
Ingredients: 1½ pounds snap green beans
¼ cup water
2 tablespoons sliced almonds
3 cloves garlic, minced
Salt and pepper, to taste
½ lemon
Method:
Cut strings off both sides of the beans. Spray a medium cooking pan with nonstick cooking spray (i.e., Pam). Add the beans and cook on medium high until they begin to brown. Add the water, cover and cook approximately 10 minutes longer. Water should evaporate and beans should be moist to the touch. Add sliced almonds and cook until beans and almonds are slightly brown. Remove from heat and stir in garlic, salt and pepper. Squeeze lemon juice over all and serve.
Serves: 5
Nutrition Information per serving: (about 4 ounces) 80 calories, 1g fat, 4g protein, 13g carbs, 6g dietary fiber, 43mg sodium.
For crust:
1 cup whole-wheat flour
¼ cup wheat germ
⅓ cup corn oil
3 tablespoons skim milk
For pie filling:
1 (9-ounce) can frozen apple juice concentrate, thawed
3 tablespoons cornstarch
4 cups peeled, cored and sliced apples
1 tablespoon ground cinnamon
¼ teaspoon ground nutmeg
½ cup low-fat granola
Method:
Place flour and wheat germ in mixing bowl. Add corn oil and milk; mix lightly with a fork until moist. Roll out on lightly floured surface and place in pie pan sprayed with cooking spray.
Preheat oven to 400 degrees. Combine apple juice and cornstarch until smooth. Arrange apple slices on pie crust in pan; sprinkle with cinnamon and nutmeg. Pour juice and cornstarch mixture over apple slices and mix carefully. Sprinkle granola over top and bake 45 to 60 minutes until bubbling and brown.
Serves: 8
Nutrition Information per serving: (⅛ pie, or 2 ounces) 257 calories, 10g fat, 4g protein, 40g carbs, 6g dietary fiber, 38mg sodium.
Whole-Wheat Pecan Pie
Healthy Recipe by: Penny Block, co-founder and executive director of Block Center for Integrative Cancer Treatment in Evanston, Ill.
Ingredients:
For crust:
1 cup whole-wheat flour
¼ teaspoon sea salt
3½ tablespoons canola oil
3½ tablespoons water
For pie filling:
2½ cups toasted organic pecans
¼ cup agave syrup
½ cup maple syrup
½ cup brown rice syrup
1 tablespoon vanilla extract
l teaspoon minced fresh ginger
¼ teaspoon sea salt
3 teaspoons flaxseeds
1½ teaspoons arrowroot powder
⅓ cup soy milk
Method:
Preheat oven to 350 degrees. Lightly oil a 9-inch pie pan. Combine flour and salt in a large bowl. Add oil until coarse crumbs form. Add water, 1 tablespoon at a time, until dough forms a ball. Knead well.
Roll out dough between 2 pieces of waxed paper to about ¼-inch thickness. Carefully remove the top sheet of waxed paper and place dough in pie pan, pressing lightly but firmly around the edges. Using a fork, puncture the base of the pie crust, allowing the air to escape. Prebake the pie crust for 10 to15 minutes and remove from oven.
While crust is baking, place pecans in a large bowl. In a medium saucepan, combine agave, maple and brown rice syrups along with vanilla, ginger and salt. Bring to a boil and simmer for 5 minutes, then remove from heat and allow to cool to room temperature. Grind flaxseeds to a powder in a coffee grinder. Combine arrowroot and soy milk with flaxseed powder and cooled syrup mixture, pour into blender and blend until smooth. Pour over pecans, mix well and pour into prebaked pie shell. Bake at 350 degrees for 25 to 30 minutes or until filling has thickened.
Serves: 16
Nutrition Information per serving: (2.625 ounces) 220 calories, 14g fat, 3g protein, 23g carbs, 1g dietary fiber, 1,250mg sodium.
_____________________________________
CHARLES STUART PLATKIN is a nutrition and public health advocate, founder of DietDetective.com, the health and fitness network and author of The Diet Detective's Calorie Bargain Bible (Simon & Schuster, 2007). Copyright 2007 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com.
Editor’s Note Optional Side Bar: Season The Holidays Perfectly with a Barbecued Turkey
Healthy cooking technique by: Chef and writer Jamie Purviance is nationally recognized as a leading expert in outdoor cooking. With four best-selling cookbooks, Purviance has helped people all over the world master the versatility of their barbecue grills.
Looking to really impress your guests this holiday season? One surefire way to get everyone to the table is by serving turkey straight off the outdoor barbecue. A couple handfuls of wood chips scattered over the fire will provide deep flavor with no added calories.
“Many years ago, I converted from ordinary oven-roasted turkeys to lightly smoked birds with much more succulence,” said chef Jamie Purviance, author of Weber’s Charcoal Grilling: The Art of Cooking with Live Fire (Sunset Books, 2007). Follow these steps from Purviance for an uncommonly delicious tradition that also solves the old problem of the white meat turning dry before the dark is done.
1. Start with a Soak
According to Purviance, “Brining a turkey before barbecuing helps the meat stay moist and delicious throughout.” A brine is essentially a salt-and-water solution. He likes to add apple juice and herbs for better flavors, which are slowly absorbed into the lean meat of a turkey, protecting it from overcooking.
Arrange the turkey, breast-side down, in a sturdy plastic bag. Put the bag in a cooler lined with ice, and then pour the brine over the turkey. Pull up the sides of the bag so the brine completely covers the turkey and let it soak for 24 hours.
2. Fire it Up
Prepare a crescent-shaped fire on one side of the charcoal grate for higher temperatures on that side. On the opposite side, a drip pan filled with warm water will help maintain the temperature of the grill, which should be 300 degrees Fahrenheit to 350 degrees.
3. Smoke that Bird
Remove the turkey from the bag and rinse it with cold water. Pat it dry and season it with pepper.
Next, in a heavy-duty roasting pan, combine good-quality chicken stock with chopped vegetables and any reserved turkey parts. Place the pan over indirect low heat and add wood chips to the fire.
“Start by cooking the breast meat, on a rack, facing down in the pan. This way, the leg meat gets a head start, while the breast meat is shielded by the pan and the liquid,” said Purviance. “After the first hour, the legs, wings, and back will be golden brown, but the breast will have barely begun to cook. Turning the turkey over will allow the breast and leg meat to finish together.”
Remove the turkey from the grill when the internal temperature reaches 175 degrees in the thickest part of a thigh and 165 degrees in the breast.
4. Take a Break and Enjoy
Transfer the turkey to a cutting board and cover it loosely with foil. Let it rest for 20 to 30 minutes before carving. If you want to save even more calories, you can remove the skin and still maintain the flavor.
The original 1972 book that made Dr. Atkins famous!
Sometimes I don’t even think we realize just how brilliant the late great Dr. Robert C. Atkins really was for espousing what he did during his amazing career. Sure, low-carb diets had been out there in the public eye for over a century (most notably from William Banting in 1864 with his Letter On Corpulence) before he came along. But it was the charisma and enthusiasm for the low-carb lifestyle that Dr. Atkins brought to the public arena that captured the attention of millions of people worldwide who were interested in learning more about how low-carb could help them shed the pounds and restore their good health.
If you care about diabetes health, then sign this petition!
We all know how incompetent many of the government and leading health organizations are in the United States as it relates to providing information to the public about taking care of themselves to protect against disease and death. We’ve seen it with the failed low-fat, low-calorie diets they’ve been pushing on the American people for decades with no positive impact whatsoever and yet they continue to promote it as the only way to control obesity and health. If the definition of insanity is doing the same thing over and over again expecting a different result, then I do believe we can officially describe those in charge of health policy in America as INSANE!
(Source: American Medical Association. JAMA) Adults with memory problems who participated in a home-based physical activity program experienced a modest improvement in cognitive function, compared to those who did not participate in the program, according to a study in the September 3 issue of JAMA.
As the world population ages, the number of older adults living with Alzheimer disease (AD) is estimated to increase from the current 26.6 million to 106.2 million by 2050. "If illness onset could be delayed by 12 months, 9.2 million fewer cases of AD would occur worldwide. For this reason, attempts have been made to identify individuals who are at increased risk of AD and to test interventions that might delay the progression of prodromal symptoms [early non-specific symptom, or set of symptoms] to full-blown dementia," the authors write.
Eric Cressey is the owner of Cressey Performance, a facility with locations in Hudson and Framingham, Massachusetts. A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports.
Cressey received his Master’s Degree in Kinesiology with a concentration in Exercise Science through the University of Connecticut Department of Kinesiology, the #1 ranked kinesiology graduate program in the nation. At UCONN, Eric was involved in varsity strength and conditioning and research in the human performance laboratory. Previously, Eric graduated from the University of New England with a double major in Exercise Science and Sports and Fitness Management. He has also written the book Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Paul Goldberg has worked with Olympic and professional athletes in the NFL, NBA, NHL, and NCAA, among others. He currently works with the Colorado Avalanche hockey team and continues to train athletes in many different sports. He is a certified strength-and-conditioning specialist and a registered dietitian. He is also the author of a new book called The Lean Look (Broadway, 2008)
The Why: The TRX Suspension Trainer is a very cool product that can be used ANYWHERE, ANYTIME. No more excuses. It really works your core - and helps to get you in shape by using your own body weight. A word of caution: this product is not suitable for those who are not already physically inclined. Make sure to read ALL of the materials and follow the directions because you can get hurt if you don't. This training bundle includesthe TRX Suspension Trainer, two anchoring options and two workout dvds.
The Why: This amazing website has over 10,000 links to just about anything related to food: recipes, nutrition information, daily menus, nutrient look-up, food forums – you name it.
We’ve searched far and wide to bring you some of the more interesting and healthful Thanksgiving recipes. Cook, eat, enjoy and be healthy. 
TrackBack URI for this entry
Subscribe to this comment's feed
Eric Cressey is the owner of Cressey Performance, a facility with locations in Hudson and Framingham, Massachusetts. A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports. 
Paul Goldberg has worked with Olympic and professional athletes in the NFL, NBA, NHL, and NCAA, among others. He currently works with the Colorado Avalanche hockey team and continues to train athletes in many different sports. He is a certified strength-and-conditioning specialist and a registered dietitian. He is also the author of a new book called 
Calorie Bargain: TRX Home Training Bundle
Calorie Bargain: The Recipe Link (
