KIRSTEN LUPINSKI: A few more healthy holiday recipes

I know it can seem like the “holiday” season is neverending and the treats and goodies are multiplying, so I wanted to provide you with a few more healthy and yummy recipes for this time of the year. This broccoli casserole has become a staple in my house at all times of the year and as much as I hate to admit it, the only broccoli that my daughter will eat.

BROCCOLI CASSEROLE

2 bags frozen broccoli- thawed

1 ½ cups fat-free milk

2 ½ tbsp. flour

½ tsp. salt

¼ tsp. ground pepper

¾ cup sharp cheddar cheese

½ cup fat-free cream cheese

1 cup fat-free mayo

¾ cup chopped onion

1 can water chestnuts (rinsed, drained, sliced)

¾ cup Panko bread crumbs

Heat oven to 375 and layer an 11-by-7-inch (sprayed) baking dish with the broccoli. In a saucepan, combine milk, flour, salt and pepper. Bring this mixture to a boil and cook until thick. Remove from heat and add cheddar and cream cheeses. Stir in mayonnaise, onions and water chestnuts. Pour the mixture over the broccoli, top with breadcrumbs and lightly spray with cooking spray. Cook for about 25 minutes, until top is brown.

We often associate sweet potato casserole with lots of sugar, but this recipe cuts out a lot of the sugar and also cuts down on fat, so you can feel good about eating sweet potatoes and marshmallows.

Take 3-4 large sweet potatoes, peeled and diced.

Place diced sweet potatoes on a sprayed baking sheet, spray with olive oil spray and sprinkle lightly with cinnamon. Cook for about 30 minutes at 400 degrees.

While the sweet potatoes are cooking, place the following ingredients into a bowl: 1 teaspoon vanilla, 1 teaspoon olive oil, ½ teaspoon cinnamon, 1 tablespoon maple syrup, 1/8 teaspoon salt.

Once the sweet potatoes are done and soft, place them in a bowl with the above mixture and mix with a mixer. Place the entire mixture in a baking dish and top with ¼ cup pecans or walnuts, ¼ cup mini marshmallows, and ¼ cup shredded coconut (optional, because many kids don’t care for coconut).

Bake at 350 for about 10 minutes until marshmallows are melted and then serve.

I can’t leave you without a recipe for a end-of-the-meal treat. There are many high-fat and high-calorie versions of apple pie, apple cake and apple crisp. However, this version will provide you with a healthy apple crisp choice, and it’s all done in one pot.

Spray a saucepan with olive oil spray and then heat about 3 diced apples (you can leave the peel on or take it off) in the pan, along with 1 teaspoon vanilla, 1 teaspoon cinnamon and 1/8 teaspoon salt. Cook for about 8 minutes, until the apples are soft.

While that’s cooking, in a bowl combine the following: ¼ cup chopped walnuts, 1 tablespoon butter, 1 ½ tablespoons brown sugar, 3/4 teaspoon cinnamon, 1/4 cup oats, and 1 tablespoon apple cider vinegar.

Once the apples are soft, remove them from the pan, add this mixture into the pan and heat/toast until it is all combined. Pour the mixture over the apples and serve.

All of these recipes are easy and simple and can be made with your kids. I hope you take the time to enjoy them! Happy Holidays!

Kirsten Lupinski is an assistant professor at Albany State University in the Department of Health and Human Performance. She has a bachelor’s of science in nutrition from the University of North Carolina, a master’s of science in health education from the University of Kentucky and a doctorate in education from the University of Cincinnati. She has worked in the health education field in various capacities (corporate health, community health, college health and wellness and university education) for more than 17 years. She and her husband have three young children (8-year-old twin boys and a 5-year-old girl).