Healthy Recipes for the holidays Special to IMBM

The holiday season is on its way, and offers the promise of get-togethers with family and friends, as well as those great holiday office parties.

It is safe to say that a major factor in the success of those events will be food that not only tastes good, but is also healthy.

Here are some easy and healthy holiday recipes that can get you started on planning a spectacular event.

Note: If you need to serve more people than these recipes call for, adjust the amount of ingredients accordingly.

Jamaican barbecued pork tenderloin (serves four)

Ingredients

1/2 teaspoon ground ginger

1 teaspoon ground allspice

1/2 teaspoon garlic powder
1/2 teaspoon onion powder

1/4 teaspoon cayenne pepper

1 teaspoon ground cinnamon

1/8 teaspoon ground cloves
2 teaspoons firmly packed
brown sugar

3/4 teaspoon salt, divided

1/2 teaspoon freshly ground
black pepper
1 pork tenderloin, about 1 pound,
trimmed of visible fat
1 1/2 teaspoons dark honey

1 teaspoon tomato paste
2
teaspoons white vinegar

Directions

In a bowl, combine the ginger, allspice, garlic powder, onion powder, cayenne pepper, cinnamon, cloves, brown sugar, 1/2 teaspoon of the salt and the black pepper. Place the meat into the bowl and rub the spice mixture over the pork. Let stand for 15 minutes.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill) to medium-high or 400 F.

In another small bowl, combine the honey, tomato paste, vinegar and the remaining 1/4 teaspoon salt. Stir to blend. Set aside.
Place the pork on the grill rack or broiler pan. Grill or broil at medium-high heat, turning several times, until browned on all sides, about 3 minutes on each side. Remove to a cooler part of the grill or reduce the heat and continue cooking for about 14 to 16 minutes. Baste with the vinegar-honey glaze and continue cooking until the pork is slightly pink inside and an instant-read thermometer inserted into the thickest part reads 160 F (3 to 4 minutes longer). Transfer to a cutting board and let cool for 5 minutes before slicing.

To serve, slice the pork tenderloin crosswise into 16 pieces and arrange on a warmed serving platter, or divide the slices among individual plates.

Dietitian's tip:

As lean as chicken breast, pork tenderloin has a milder, slightly sweet flavor. Here, it's coated with a jerk-style spice rub and grilled or broiled.

New York strip steak with
whiskey-mushroom sauce (serves 2)

Ingredients

2 New York strip steaks, each 4 ounces, trimmed of all visible fat
1 teaspoon trans-free margarine
3 garlic cloves, chopped
2 ounces sliced shiitake mushrooms
2 ounces button mushrooms
1/4 teaspoon thyme
1/4 teaspoon rosemary
1/4 cup whiskey

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the steaks until slightly pink on the inside, about 10 minutes each side. Or until a food thermometer indicates 145 F (medium rare), 160 F (medium) or 170 F (well done). Transfer to a plate and keep warm.
In a small saucepan, heat the margarine over medium heat. Add the garlic, mushrooms, thyme and rosemary. Saute lightly until the mushrooms are tender, about 1 to 2 minutes. Remove from the heat and carefully add the whiskey (be careful not to flame). Stir the sauce for another minute. Top the steaks with the mushrooms sauce and serve immediately.

Dietitian's tip:

The nutrient analysis for this New York strip steak includes 75 calories from the whiskey, which is counted as a sweet when calculating servings and exchanges.

Warm chocolate soufflés (serves 6)

Ingredients

1/2 cup unsweetened cocoa powder
6 tablespoons hot water
1 tablespoon unsalted butter
1 tablespoon canola oil
3 tablespoons all-purpose (plain) flour
1 tablespoon ground hazelnuts
(filberts) or almonds
1/4 teaspoon ground cinnamon
3 tablespoons firmly packed
dark brown sugar
2 tablespoons honey
1/8 teaspoon salt
3/4 cup 1 percent low-fat milk
4 egg whites
3 tablespoons granulated sugar
1 teaspoon confectioners'
(powdered) sugar
1 cup raspberries

Directions

Preheat the oven to 375 F. Lightly coat six 1-cup individual souffle dishes or ramekins with cooking spray or coat a 6-cup souffle dish with the spray.

In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.

In a small, heavy saucepan over medium heat, melt the butter. Add the canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon and cook for 1 minute, stirring constantly with a whisk. Stir in the brown sugar, honey and salt. Gradually add the milk and cook, stirring constantly, until thickened, about 3 minutes. Remove from the heat and stir into the cocoa mixture. Let cool slightly.

In a large, thoroughly cleaned bowl, using an electric mixer on high speed, beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3 of the egg whites into the cocoa mixture to lighten it. Then fold the remaining egg whites into the cocoa mixture, mixing gently only until no white streaks remain.

Gently scoop the cocoa egg white mixture into the prepared dishes (or dish). Bake until the souffle rises above the rim and is set in the center, 15 to 20 minutes for individual souffles or 40 to 45 minutes for the large souffle. Cool the souffles on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve, dust the top with the confectioners' sugar. Garnish with raspberries and serve immediately.

Dietitian's tip:

Although these souffles are made with unsweetened cocoa instead of the usual rich chocolate, their flavor is just as intense. If you can't find fresh raspberries, sliced fresh strawberries will do nicely.

Recipes courtesy of the Mayo Clinic. For more recipes representing all major food groups, visit www.mayoclinic.com/health/healthy-recipes/ NU00645

Cheesecake (Serves 8)

Ingredients

2 tablespoons cold water
1 envelope unflavored gelatin
2 tablespoons lemon juice
1/2 cup skim milk, heated almost to boiling
Egg substitute equivalent to 1 egg, or 2 egg whites
1/4 cup sugar

1 teaspoon vanilla
2 cups low-fat cottage cheese
Lemon zest (optional)

Directions

Combine water, gelatin and lemon juice in blender container. Process on low speed 1 to 2 minutes to soften gelatin. Add hot milk, processing until gelatin is dissolved. Add egg substitute, sugar, vanilla and cheese to blender container. Process on high speed until smooth. Pour into 9" pie plate or round flat dish. Refrigerate 2 to 3 hours. If you wish, top with grated lemon zest just before serving.

Dietitian's tip:

The colorful outermost layer of the lemon, called the "zest," is full of essential oils that contribute lively flavor and aroma to this recipe. Remove the zest by grating it with the fine rasps of a hand-held grater to form fine particles.

Seasonal fruit palette (serves 4)

Ingredients

1/4 teaspoon ground cinnamon
1/4 teaspoon sugar
2 cups frozen strawberries,
unsweetened (thawed)
1/2 cup powdered sugar
1 star fruit, sliced
1 peach, pitted and sliced
1 pear, pitted and sliced
1 plum, pitted and sliced
1 kiwi, peeled and sliced
Fresh mint leaves, for garnish


Directions

In a small bowl, stir together the cinnamon and sugar. Set aside.
In a food processor or blender, combine the strawberries and powdered sugar. Pulse until smooth. Pour onto chilled dessert plates that have a rim. Arrange the sliced fruit on top. Sprinkle with the cinnamon-sugar mixture. Garnish with fresh mint and serve immediately.

Dietitian's tip:

Made to look like a painter's palette, this dessert is festive looking with the star fruit. If you prefer, you can replace any of the fruits with other options, including apples, nectarines, grapes or apricots.