Reduce the calories in your recipes by cutting the sugar.
ü Skip the sugar. Some foods taste good without extra sugar like fruit: salads, fillings and desserts.
ü Reduce the sugar in recipes. Usually you can reduce the sugar by ¼ to 1/3 without having a taste change.
ü Replace sugar with non-nutritive sweeteners. Splenda tends to be more heat stable when cooking and results in good products. You can substitute half the amount of sugar in some cases and get a good product with lower calories.
ü Adjust the portion sizes. Eating a smaller portion of the regular item helps to reduce calories.
ü Use sugar-free jello and pudding in recipes.
ips when using sugar substitutes.
ü Add a teaspoon of vanilla extract per cup of sugar substitute to enhance flavor.
ü If product not rising well when using sugar substitute, change pan size from 9 inch to 8 inch round. Add ½ cup of dry milk and ½ teaspoon of baking soda for every 1 cup sugar substitute.
ü When using yeast, keep 2 teaspoons of sugar in recipe for yeast activation.
ü Baking time is sometimes shorter with sugar substitutes.
Recipe to try:
Spinach lasagna with sun-dried tomato sauce
Dietitian's tip:
This hearty main dish can be prepared ahead, refrigerated and baked later. Add the timesaving "no-boil" noodles directly to the dish.
Serves 8
Ingredients
. 2 tablespoons plus 2 teaspoons olive oil
1 1/2 tablespoons all-purpose (plain) flour
2 garlic cloves, minced
1 cup plain soy milk (soya milk)
1 cup vegetable stock
2 green (spring) onions, including tender green tops, sliced
1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
10 ounces fresh cremini or shiitake mushrooms, sliced
1 shallot, minced
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1/4 teaspoon salt
6 cups baby spinach leaves, chopped
2 cups fat-free ricotta cheese
3/4 cup grated Parmesan cheese
1 egg white
12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
1 tablespoon chopped fresh basil
Directions
In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.
In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.
In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.
In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.
Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.
Nutritional Analysis (per serving)
| Calories | 288 | Monounsaturated fat | 4 g |
| Protein | 17 g | Cholesterol | 6 mg |
| Carbohydrate | 39 g | Sodium | 526 mg |
| Total fat | 8 g | Fiber | 4 g |
| Saturated fat | 2 g | | |
DeSoto Farmers’ Market is looking for a Market Master for the 2010 season!
The Market Master will be responsible for:
1. Enforcing days and hours of market operation
2. Helping with the set up and tear down of the market each week
3. Handling the direct assigning of all vendor stall space
4. Collecting fees from market vendors, maintaining records and accounts of fee receipt
5. Directing distribution/arrangement of all vehicles on the market premises
6. Upon closing, inspecting all rental spaces to ensure vendors have left the area clean and in orderly condition
7. Informing vendors of any violations of rules and regulations and work to remedy the situation
8. Being knowledgeable of and enforce all rules and regulations of the DeSoto Farmers’ Market
9. Market Master must receive ServSafe certification from Jefferson County Health Department
The Market Master position is temporary and part-time. Market Master will be compensated for six hours a week beginning May 2010 and ending October 2010.
*The Market Master will be required to do 8-10 hours of volunteer work with Get Healthy DeSoto per week as well as attend DeSoto Farmers’ Market planning meetings.*
*The Market Master must live within 50 miles of DeSoto.
To apply for the position please send a cover letter to Melissa Logsdon, Health Education
Coordinator, Jefferson County Health Department at 1818 Lonedell Road, Arnold, MO 63010 or
e-mail to melissa.logsdon@jeffcohealth.org no later than December 9, 2009 at noon.
If you have questions, please contact Melissa Logsdon at 636-282-1010 x 250.
Welcome to the Beat the Holiday Bulge News !
Congratulations to those that joined up this program.
Get Fit Festus is proud to say that just under 100 people are participating to Beat the Holiday Bulge.
Looking for new ideas over the holidays is on everyones mind and sometimes it is hard to stray from the foods we love the most. Here is an appetizer to try at the next party.
Mayo Clinic Recipe
Dietitian's tip:These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears. To prevent fruit from browning, dip in pineapple or orange juice.
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers
In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.
Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.
| Serving size: 2 fruit kebabs | |||
| Calories | 160 | Cholesterol | 4 mg |
| Protein | 4 g | Sodium | 45 mg |
| Carbohydrate | 36 g | Fiber | 4 g |
| Total fat | 1 g | Potassium | 516 mg |
| Saturated fat | <> | Calcium | 122 mg |
