Pathfinder
Produce will be open this Thursday, December 12, at the Village Commons from 2
to 5 p.m. We hope all our friends and neighbors will be able to come and
shop for the freshest, best-priced fruits and vegetables around. Don’t forget to stock up for your upcoming
holiday meals and get-togethers … ‘tis the season!
The market
will be open on December 19th, but will be closed on the 26th to allow
our staff time at home with their families.
The market will reopen on January 2, 2014 to start the New Year right!
***
Last week,
we talked about carbs and the role they play in our diets. This week, I got thinking about food
substitutions we can make to cut down on calories and high-fat foods during
this season of delicious treats, family feasts, holiday parties, and the
ever-tempting sweets that pop up all over.
One smart substitution that can be made is to feature more fresh fruits and vegetables on your plate at family and work gatherings, or if you're the host/hostess, to serve ample veggies and fruits to your guests. There are many festive serving suggestions to dress up fruit and veggie trays on the internet; one way our Food Service staff dresses up Pathfinder functions is to carve out a fresh watermelon, and to carefully cut a holiday image in the rind. A small candle is then placed inside to illuminate the display. It really looks spectacular!
Many veggie trays feature dips, so another smart substitution is to use plain Greek-style yogurt, like Chobani, when mixing up any recipe that calls for sour cream. If one does a side-by-side comparison, especially when looking at the fat content, you can see that the yogurt is a step in the right direction:
Sour Cream
|
% Daily Value
|
Non-Fat Yogurt
|
% Daily Value
|
Estimates for 2 Tbs. yogurt
|
|
Serving
Size
|
2 Tbs.
|
8 oz.
|
2 Tbs.
|
||
Calories
|
65
|
140
|
17.5
|
||
Calories
from Fat
|
49
|
0
|
0
|
||
Total
Fat
|
5.4 g
|
8%
|
0
|
0
|
|
Saturated
Fat
|
3.8 g
|
19%
|
0
|
0
|
|
Cholesterol
|
22 mg
|
7%
|
0
|
0
|
|
sodium
|
16mg
|
1%
|
105mg
|
4%
|
13.13mg
|
Carbohydrates
|
1.1g
|
0%
|
9g
|
3%
|
1.13g
|
Dietary
Fiber
|
0 g
|
0%
|
0
|
||
Sugars
|
1.1 g
|
9g
|
1.13g
|
||
Protein
|
1.1 g
|
23g
|
46%
|
2.88g
|
This link is for a simple Greek Yogurt
Ranch Dip recipe, and I think that it would be fine to use fat-free yogurt
instead of the 2% they list: http://www.acouplecooks.com/2012/11/greek-yogurt-ranch-vegetable-dip/. The recipe calls for shallots; it should be okay
to use finely minced sweet onion if shallots aren't available. (Chris on our
Food Service staff recommends a Walla-Walla or Vidalia).
As you select items like crackers, rolls
and other wheat products, select those that are made with whole wheat, as they
are heart-healthy and better sources of fiber and other important nutrients,
like potassium and selenium, than their more-processed white flour counterparts. Nuts are always a great holiday snack, but
make sure you go for those that aren't laden with tons of salt and are
dry-roasted (According to Dr. Oz, “roasted” nuts are actually fried in
additional oil … adding unnecessary calories and fat). Other smart
substitutions can be found at:
http://cfcvi.osceolaregional.com/2012/11/12/smart-food-substitutions-for-the-holidays/
One last word: watch what you are
drinking, and try to cut back on sweetened sodas or fruit juice drinks that can
spike your blood sugar levels. Drink alcoholic
drinks in moderation: Even though this
article from Fox News Magazine (http://magazine.foxnews.com/food-wellness/truth-about-wine-beer-and-liquor-and-dieting) points out that there are some nutritional
benefits to beer, wine and spirits, these are still sources for needless extra
calories.
Please feel free to share your
substitution ideas, and we hope to see you at Pathfinder Produce soon!
All the best,
Lori
