theLighter Side of Lancaster

Transcription

the
Lighter Side of
Lancaster
Traditional Recipes Made
Healthier
717-544-3138
www.LancasterGeneral.org
Wellness Center
Contents
Notes to Readers ................................ 2
Fruits & Veggies ................................. 25
Introduction ......................................... 3
Main Dishes
Modifying Recipes
Chicken Pot Pie .................................................... 28
Why modify recipes ................................................. 4
Meatloaf................................................................. 29
Which recipes to modify ......................................... 4
Shepherd's Pie ....................................................... 30
How to modify a recipe ........................................... 5
Stuffed Peppers ...................................................... 31
How to reduce saturated fat content ....................... 7
Turkey Noodle Casserole....................................... 32
T
How to reduce sugar content .................................. 8
Unstuffed Cabbage ................................................ 33
How to reduce sodium content ............................... 9
Money & Time-Saving Ideas ............. 34
Recipe modification example: Baked Oatmeal ..... 10
Desserts
Breads & Buns
Apple Dumplings .................................................. 37
Cinnamon Buns .................................................... 12
Apple Fritters ........................................................ 38
Morning Glory Muffins ......................................... 13
Berry-Apple Crisp ................................................. 39
Pumpkin Bread ...................................................... 14
Shoo-fly Cake ........................................................ 40
Zucchini Bread ...................................................... 15
Whoopie Pies ........................................................ 41
Healthy Food Staples ........................ 16
Healthy Dining Out ........................... 42
Soups & Side Dishes
Additional Resources ........................ 43
Chicken Corn Soup .............................................. 18
Navy Bean & Ham Soup....................................... 19
Baked Corn Casserole ........................................... 20
Corn Fritters .......................................................... 21
Potato Pancakes .................................................... 22
Potatoes Supreme .................................................. 23
Sweet Potato Soufflé ............................................. 24
The Lighter Side of Lancaster: Traditional Recipes Made Healthier
01
Lancaster General
Notes to Readers
Cookbook Contributors
The information in this cookbook is geared
toward the general public of adults and children
over age two. It is not intended as a substitute
for consulting with your physician or other
qualified health professional.
Erma Yoder
The nutrient analysis for the recipes was done by a registered dietitian
using FoodWorks Version 9.0 copyright 2007. Nutrient values were rounded
according to federal rounding rules for declaring nutrients—the same rules
used for food labeling. Please consider the nutrient values as estimates with
some degree of variation possible depending on the specific brand names
of ingredients used. Optional ingredients were not included in the analysis. Where two or more ingredients are suggested, the first was used in the
analysis. Also, when the number of servings for a recipe appears as a range
(for example, 4 to 6 servings), the nutrient analysis applies to the per person
portion for first number (i.e., per person for 4 servings).
Joanne Yoder
Please direct any questions about this publication to:
John Yoder
Jacqui Zimmerman, RD, LDN,
Wellness Center, (717) 544-3869,
[email protected]
Bev Brubaker
Mirian Butz
Jan Kristensen, MS, RD, LDN
Rosemary Search, RN, BSN
Vi Soper
Pat Thorpe
Jacqui Zimmerman, RD, LDN
02
Wellness Center
Introduction
Lancaster County is widely known for its traditional
cooking. Items such as shoo-fly pie, chicken corn soup,
and apple dumplings can be found on the menus of
many local restaurants as well as in the recipe collections of
many local cooks. These recipe favorites are often hard
to give up, even if we know that they are not healthy
by today’s standards. In fact, one of the most common
reasons why people don’t follow dietary recommendations is their belief that they will have to stop eating all
of their favorite foods. With some rather simple changes
in ingredients, method of cooking and/or portion size,
many of these traditional “comfort foods” can still be
part of a healthier lifestyle. Recipes can be modified to
improve the nutritional content of the product without
sacrificing flavor and appeal.
The purpose of this cookbook is to provide a collection
of Lancaster County favorite recipes, modified to better suit
today’s healthy eating guidelines, the Dietary Guidelines
for Americans 2005. The Dietary Guidelines for Americans
2005 provides “science-based advice to promote health
and to reduce risk for major chronic diseases (such as
cardiovascular disease, type 2 diabetes, high blood
pressure, osteoporosis, and certain types of cancer)
through diet and physical activity.”¹ These guidelines
define a healthy diet for the general public over the age
of two as one that “emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk products;
includes lean meats, poultry, fish, beans, eggs, and nuts;
and is low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars.”² The guidelines also
recommend eating a daily variety of foods, eating all
foods in moderation, being physically active every day,
and handling/preparing food safely in order to reduce
risk of food borne illness. This cookbook also provides
ideas to help you modify your own recipes along with
general tips for healthy eating.
References
1. http://www.health.gov/
dietaryguidelines/dga2005/document/html/
executivesummary.htm
2. http://www.mypyramid.gov/
guidelines/index.html
03
Lancaster General
Modifying Recipes
Why modify recipes
A major reason to modify recipes is to improve the nutritional content of the product– that is, to lower the amount of
some nutrients (like total fat, saturated fat, cholesterol, sodium, and calories) and increase the amount of other nutrients
(like vitamins and minerals) and fiber. Many recipes traditional to Lancaster County contain ingredients that are rich in
saturated fat. These ingredients include butter, lard, whole milk, whole fat cheeses, and fatty cuts of meats. Saturated fat
is the major dietary factor that contributes to heart disease, which is the leading cause of death in the United States and
in Lancaster County. Thus, when modifying recipes, a major goal is to lower the saturated fat content. Many traditional
foods in Lancaster County are rich in calories because of the amount of fat and sugar used in recipes. Recipes can be modified to lower the calorie content, which is important for weight management. Overweight and obesity are growing health
concerns, and many experts believe they are a result of eating too many calories and not getting enough physical activity.
Which recipes to modify
You might not need to modify all of your favorite recipes in order to eat a healthier
diet. Start by asking yourself the following questions:
1) How often do you prepare and eat this food?
If you have a recipe that you make only once a year or for special
occasions, then you may not need to be too concerned about changing it.
Instead, focus on recipes that you prepare on a fairly regular basis since these are
the foods that contribute the most to your overall eating pattern.
2) Is the recipe already fairly healthy? That is, is it reasonably low in saturated fat, cholesterol, sodium, and added sugars, but a good source of protein,
vitamins, minerals, and/or fiber?
To help you answer this question, you might want to review the ideas for modifying
recipes first. That way, you will know which ingredients to reduce and which
ones to increase in your recipes and eating pattern.
3) How much of this food do you eat?
Perhaps instead of modifying the recipe, you could eat a smaller portion. Consider
cutting a pie or casserole into smaller pieces. Or maybe serve the item as a side
dish, rather than as a main course. Balance is important, so when you do serve a
high fat or high calorie item, offer plenty of healthy accompaniments, like fresh
vegetables and fruit.
04
Wellness Center
Modifying Recipes
(cont.)
How to modify a recipe
Step I: Determine if you can change the cooking method. Can you use a nonstick skillet and minimal amount of oil, or a fatfree liquid to cook something rather than use a deep-fryer? Can you bake something instead of frying?
Step 2: Determine which ingredients to modify. To do this, you need to know which ingredients contribute to the nutrients
of main concern: calories, total fat, saturated fat, trans fat, cholesterol, sugar, sodium, and fiber.
Calories are an energy source for our
bodies. If you want to lose weight,
you need to eat fewer calories or burn
off more through physical activity.
Protein, carbohydrates, alcohol and
fat are the only nutrients that
provide calories. Fat is the most
concentrated source of calories.
Total fat is the sum of all types of fatty
acids found in one serving of a food.
All fats are made up of a mixture of
three main types of fatty acids: saturated, monounsaturated, and polyunsaturated fatty acids. Some fats also
contain trans fatty acids, or trans fats.
The amount of each type of fatty
acid varies in different foods.
The Dietary Guidelines for Americans 2005 recommend that adults
get 25 to 35 percent of their calories
from fat, i.e., 56 to 78 g total fat for
an adult who eats 2,000 calories
per day.
Saturated fats are found mostly in
animal products, but are also found
in coconut, coconut oil, and palm
kernel oil. Ingredients such as whole
milk, cream, cheese, butter, meat,
and poultry skin are rich in saturated
fat. A diet high in saturated fat can
raise blood cholesterol levels and
thereby increase the risk of heart
disease. Limit saturated fats as much
as possible.
Trans fats are often in foods that
contain partially hydrogenated
vegetable oil. They are found in stick
margarine, solid shortenings, crackers,
and store-bought baked goods. Read
food labels to find products that are
trans fat free. Trans fats raise blood
cholesterol levels and increase risk
of heart disease and possibly other
diseases. Limit trans fats as much
as possible.
Monounsaturated fats are found in
olive oil, canola oil, peanut oil, and
avocados. Some tub margarines contain these fatty acids. Choose foods
rich in this type of fat in place of
foods rich in saturated and trans fats.
Polyunsaturated fats are found in liquid
vegetable oils like sunflower, safflower,
corn, soybean, and cottonseed. Some
margarines and many packaged foods
contain mostly polyunsaturated fats.
Polyunsaturated fats include a family
of fatty acids called omega-3 fatty
acids. Three main omega-3 fatty acids
are alpha-linolenic acid (ALA),
eicosapentaenoic acid (EPA), and
docosapentaenoic acid (DHA).
Major sources of ALA are flaxseeed,
canola oil, walnuts, and soybeans.
Major sources of EPA and DHA are
fatty fish/seafood and marine algae.
Experts recommend eating more
omega-3 fatty acids as healthier
alternatives to saturated and trans fats.
Cholesterol is found only in animal
products. Sources of cholesterol
include meats (especially organ
meats), egg yolks, butter, cheese,
cream, and whole milk. The Dietary
Guidelines for Americans 2005
recommend a limit of 300 mg
cholesterol per day.
Sugar contributes to carbohydrate
content and calories of foods.
Types of sugars that are added to
foods include white and brown sugar,
corn syrup, honey, maple syrup, and
molasses. Unsweetened fruits, milk
and yogurt contain natural sugars
that are not as much of a health
concern for the general public.
Be aware that even when a food has
“no sugar added” it may still contain
carbohydrates. The Dietary Guidelines recommend that we cut back
on foods rich in added sugars and the
amount of sugars we add to foods.
05
Lancaster General
Modifying Recipes
Sodium: Table salt is the main
contributor of sodium. Condiments
like bouillon, seasoning salts, and
soy sauce; cured meats; canned
vegetables, soups, and sauces; jarred
sauces; cheese; and salad dressings are
ingredients that increase the sodium
content of recipes. A high sodium
diet can raise blood pressure.
The Dietary Guidelines for Americans 2005 recommend a limit of 2,300
mg sodium per day for the general
(cont.)
public and a limit of 1,500 mg sodium per day for those with high blood
pressure, blacks, and middle-aged and
older adults.
Fiber is naturally present only in
foods of plant origin. It is found in
varying amounts in whole grain
breads and cereals, nuts, dry beans
and peas, fruits and vegetables.
Adequate fiber intake is important
for proper bowel function. Adequate
dietary fiber can also help achieve
and maintain healthy blood cholesterol levels and body weight. Eating
foods with fiber helps us feel satisfied.
Foods with fiber generally add bulk
without an abundance of calories.
Most Americans do not eat enough
fiber. The Dietary Guidelines recommend a fiber intake of 14 g fiber per
1,000 calories eaten, which translates
to 21 to 38 g fiber per day for most adults.
Step 3: Change one or more ingredients. Your main options are the following:
1) Reduce the amount of the ingredient
2) Eliminate the ingredient, or
3) Substitute a healthier ingredient
Keep in mind that many of the ingredients that you might modify contribute to the flavor, texture and tenderness of a product. Your modified product will likely not be exactly the same as the original. Try to keep an open mind. You might find that
now, or over time, you prefer the modified product. The next section (after Step 4) offers specific ideas for making recipes
healthier.
Step 4: Decide if you would prefer to eat a smaller portion or eat the product less often - instead of, or in addition to, doing
the previous steps.
Resources
Revitalize your Recipes for
Better Health, adapted from a
publication by Christina Stark,
MS, RD. Division of Nutritional Sciences, Cornell University, April 1988, revised 2004.
06
Wellness Center
How to Reduce Saturated Fat Content
When your recipe calls for:
Ground beef
Try one of these instead:
• Extra-lean ground beef or ground sirloin
• Ground skinless chicken or turkey breast
• Textured vegetable protein (sodium content varies)
• Meatless crumbles (sodium content varies)
• Cooked legumes, such as kidney beans, black beans, chick peas, etc.
Whole milk
•
1% low-fat or fat-free (skim) milk or soy milk
Evaporated milk (canned)
•
Evaporated skimmed milk (canned)
Hard, regular cheese
•
Reduce the amount or omit it
Replace ½ the amount with reduced-fat or low-fat cheese
• Strong-flavored reduced-fat or low-fat cheese
•
Whole milk ricotta cheese
•
Light or heavy cream
•
Part-skim ricotta or fat-free ricotta
Evaporated skimmed milk
For cream soups, try cooked, pureed vegetables
(like carrots, potatoes, peas, or winter squash) to give a creamy texture
•
Sour cream
Fat-free sour cream
Plain, fat-free yogurt
Note: T
Too prevent curdling if you plan to heat the fat-free dairy product (as you
would in making stroganoff), mix 1 tablespoon cornstarch into 1 tablespoon
of the dairy product, then mix in the remaining dairy product. Remove the
hot food from the heat source or turn heat to low and gradually stir in the
cornstarch/dairy mixture.
•
•
Cream cheese
•
•
Butter for sautéing
•
•
Minimal amount of vegetable oil or spray oil
Use a nonstick pan and fat-free liquids: Defatted stock or low-sodium bouillon,
fruit juice, mixture of fat-free liquids
Replace half the amount with applesauce, (in baked goods) pureed prunes,
mashed banana, canned pumpkin.
• Replace with vegetable oil, but use only ²⁄ the amount.
For example, if the recipe calls for 1 cup butter,
butter, use ²⁄ cup oil
Butter, shortening or stick margarine
•
Whole eggs
•
•
Commercial cracker or bread crumbs
Reduced-fat or fat-free cream cheese
Yogurt cheese (homemade): Drain low-fat or fat-free yogurt (use a brand without gelatin) in a yogurt cheese funnel or strainer lined with cheesecloth. Refrigerate for several hours. With much of the liquid drained off, the thickened yogurt
has the consistency of cream cheese.
•
•
Use 2 egg whites in place of 1 whole egg.
Use ¼ cup cholesterol-free egg substitute in place of 1 whole egg
Oat bran, cornmeal, Matzo meal
Crushed fat-free cereal or crackers
07
Lancaster General
How to Reduce Sugar Content
Fruit canned in heavy syrup
• Fruit canned in unsweetened juice, water, or extra light syrup
• Drain off the heavy syrup
• Rinse the fruit with water in a colander
Granulated white sugar or brown sugar
•
Honey or other liquid sweeteners
(molasses, corn syrup, etc.)
•
08
Reduce the amount by ¼ or ¹⁄³ and add or increase the amount of vanilla
extract, ground cinnamon, or dried fruits to sweeten baked products
• Use only 1 teaspoon of sugar per cup of flour in yeast breads
• Use 1 tablespoon sugar per cup of flour in muffins and quick breads
• Replace some of the sugar with Splenda® (sucralose), a heat-stable, caloriefree sugar substitute
In muffins and quick breads, reduce the amount by ¼ and be careful not to over bake
Wellness Center
How to Reduce Sodium Content
Salt
Sea salt
•
Garlic salt
•
Fresh garlic or garlic powder (start with half the amount of garlic salt in the
recipe; add more as desired)
Onion salt
•
Onion powder (start with half the amount of onion salt in the recipe)
Celery salt
•
Celery seed
Seasoned salt
•
Salt-free herb-spice blends
Baking powder
•
Use only 1¼ teaspoon per cup of flour in biscuits, muffins or waffles.
Use only 1 teaspoon per cup of flour in cakes
Reduce the amount or omit
Note: Some sodium is desirable in making yeast breads, but the minimum
amount needed to control the action of yeast is ¼ teaspoon salt per cup flour
•
Regular canned broth
•
Low sodium broth or other low sodium/sodium-free liquid, like water, fruit
juice, low sodium vegetable juice, homemade stock without salt
Foods canned with salt
(like tuna, vegetables, legumes)
•
Foods canned with no added salt or high sodium ingredients (see below)
Drain and rinse with water to remove at least ¹⁄³ of the sodium
Salted snack foods
foods
(pretzels, nuts, crackers)
•
Unsalted or reduced-sodium foods
Regular soy sauce
•
Low sodium soy sauce
•
Sodium-containing ingredients which do not contain the word "salt" or "sodium" in the ingredient name:
Baking powder
Baking soda
Brine
Broth
Bouillon
Hydrolyzed vegetable protein
Kelp
Miso
Soy sauce
09
Lancaster General
Recipe Modification Example:
Baked Oatmeal
Yield: 4 servings
In this recipe, we replaced some of the oil with applesauce, reduced the
sugar and salt, used egg whites to replace whole eggs, and used skim milk
instead of whole milk. We also added cinnamon to give the final product
more flavor!
By modifying this recipe, we saved a total of 170 calories and 16 g of fat!
Nutritional Comparisons
Original Recipe
Serving size
1
Calories
440
Total fat
22 g
Saturated fat
3g
Trans fat
0g
Cholesterol
60 mg
Sodium
800 mg
Total carbohydrate
55 g
Dietary fiber
4g
Original
Modified
¹⁄³ cup cooking oil
½ cup sugar
cooking spray
1 large egg, beaten
2 cups uncooked oats
¹⁄³ cup unsweetened applesauce
¼ cup light brown sugar
1½ teaspoon baking powder
2 large egg whites
1 teaspoon salt
2 cup uncooked old-fashioned
rolled oats
²⁄³ cup whole milk
1. Combine oil, sugar, and egg.
Add oats, baking powder, salt,
and milk. Pour into greased
8-inch baking dish.
2. Bake at 350° for 30-35 minutes.
Modified Recipe
Serving size
1
Calories
270
Total fat
6g
Saturated fat
0.5 g
Trans fat
0g
Cholesterol
0 mg
Sodium
380 mg
Total carbohydrate
46 g
Dietary fiber
5g
10
1 tablespoon canola oil
1½ teaspoons baking powder
¼ teaspoon salt
1 teaspoon ground cinnamon
²⁄³ cup skim milk
1. Use cooking spray to “grease”
bottom and sides of 8-inch square
baking dish.
2. In a medium-sized bowl, mix
together 1 tablespoon oil,
applesauce, brown sugar and egg
substitute. Add remaining ingredients; mix. Pour into greased dish.
3. Bake at 350° F for 25 minutes.
Wellness Center
Breads & Buns
11
Lancaster General
Cinnamon Buns
Okay, these cinnamon buns
are not nearly as rich as
traditional ones, but that’s
why you can feel good about
eating these on a more
regular basis. We switched
from traditional use of solid
shortening or butter to a type
of margarine with much less
saturated fat and no trans fat.
We also switched from white
flour to whole wheat for more
fiber. And to keep calories in
check, we cut back slightly
on sugar and nuts.
Cinnamon Bun Filling
½ cup packed light brown sugar
½ tablespoon ground cinnamon
¼ cup chopped walnuts
½ tablespoon canola oil
½ cup raisins, soaked in warm water
to plump
Nutrition Facts
Serving size
Calories
Total fat
Saturated fat
Trans fat
Cholesterol
Sodium
Total carbohydrate
Dietary fiber
12
1 bun
120
3g
1g
0g
10 mg
75 mg
21 g
2g
Yield: 24 buns
Basic Sweet Dough
¼ cup white granulated sugar
¼ cup no trans fat margarine
suitable for baking
½ teaspoon salt
½ cup skim milk, scalded (180° F)
1 large egg, beaten or ¼ cup
cholesterol-free egg substitute
3 to 3-½ cups white whole wheat
flour (or traditional whole
wheat flour)
½ cup lukewarm water
1 packet Rapid Rise yeast
1. Put sugar, margarine, and salt in a small mixing bowl. Pour in scalded milk
and whisk to blend. Set aside to cool slightly.
2. Dissolve yeast in lukewarm water in a large bowl. Add beaten egg.
3. When milk mixture has cooled to lukewarm, add to it the water/yeast/egg
mixture. Add 3 cups flour gradually, beating well. Use an electric mixer with
a bread dough attachment if available. Add only enough extra flour to form
a soft batter.
4. Turn batter onto floured board and knead lightly, working in just enough
flour so you can handle the dough. Place dough in a medium-large oiled
bowl, cover and let stand in a warm place until double in bulk (about 1
hour). Meanwhile, use a fork to mix the ½ cup brown sugar, ½ tablespoon
cinnamon, and ¼ cup chopped walnuts in a small bowl; set aside ¼ cup of
the mixture.
5. Roll dough into a rectangle ¼ inch thick.
6. Brush with canola oil and sprinkle evenly with brown sugar mixture (from
step 4) and raisins.
7. Roll like a jelly roll, starting at one wide end and rolling tightly toward the
other wide end. Use a sharp knife to cut the log into 24, ½-inch slices.
Place 6 slices, cut side down, into each of four tin pie pans sprayed with
cooking spray (5 around the edge, 1 in center). Use reserved brown sugar
mixture to sprinkle over top the slices. Cover and let rise in a warm
place about ½ hour.
8. Bake at 400° F for 18-20 minutes. Keep in pans to cool on wire rack. To
store, put each pie tin into a gallon-size zip-lock freezer bag. Best if eaten the
same day. To store, freeze in zip-lock freezer bags.
Wellness Center
Morning Glory Muffins
Yield: 18 muffins
The whole wheat pastry flour in this recipe boosts the fiber and nutrient
content without making the muffins heavy and dense. We lowered the
fat content by using applesauce to replace half the fat, egg substitute to
replace whole eggs, and coconut extract to replace shredded coconut.
We also used less sugar and salt. Yet, these muffins are deliciously sweet
and moist!
2 cups whole wheat pastry flour
¾ cup sugar
2 teaspoons baking soda
2 teaspoons ground cinnamon
¼ teaspoon salt
¾ cup cholesterol-free egg substitute
¹⁄³ cup canola oil
²⁄³ cup unsweetened applesauce
Quick
Tips
For longer storage, freeze muffins in zip-lock freezer bags.
Defrost in the microwave or
thaw at room temperature.
2 teaspoons vanilla extract
1 teaspoon coconut extract
2 cups grated carrots
1 cup peeled, grated apple (1 medium-large apple)
8 ounce can crushed pineapple in 100% juice, drained (reserve juice for
drinking or other use; yield of drained pineapple is ²⁄ cup)
½ cup raisins (or dried cranberries)
¼ cup chopped walnuts (or pecans)
Nutrition Facts
1. Preheat oven to 350° F. Spray standard muffin tins with cooking spray.
Serving size
1 muffin
Calories
170
Total fat
6g
Saturated fat
0.5 g
Trans fat
0g
Cholesterol
0 mg
Sodium
200 mg
Total carbohydrate
28 g
Dietary fiber
3g
2. In a large bowl, mix the flour, sugar, baking soda, cinnamon and salt.
3. In a medium-large bowl, mix together egg substitute, oil, applesauce, and
flavoring extracts. Stir in carrots, apple, pineapple, raisins, and nuts. Add
this mixture to the flour mixture, stirring gently to combine.
4. Scoop batter into muffin cups, filling each about ²⁄³ full. Bake 18 to 20
minutes or until toothpick comes clean. Allow muffins to cool in pan 10
minutes, then transfer to a cooling rack to cool completely.
13
Lancaster General
Pumpkin Bread
Yield: 9x5-inch loaf (12 slices)
A great way to enjoy vitamin-rich, fiber-rich pumpkin year round!
Serve this as a sweet alternative to breakfast pastries, as a snack, or as
dessert. Or, wrap some up as a healthy, homemade gift for friends and family.
2 cups whole wheat pastry flour (or 1 cup sifted whole wheat flour plus 1 cup
sifted all-purpose flour)
2 teaspoons baking powder
½ teaspoon baking soda
2 teaspoons pumpkin pie spice blend
1 cup solid packed canned pumpkin
¾ cup packed light brown sugar
¾ cup skim milk
2 large egg whites (or ¼ cup cholesterol-free egg substitute)
¹⁄³ cup raisins, dried cranberries, or chopped dates (optional)
¹⁄³ cup chopped pecans or walnuts (optional)
Quick
Tips
Cut loaf in half – enjoy half
now and freeze the rest.
Nutrition Facts
Serving size
1 slice
Calories
140
Total fat
0g
Saturated fat
0g
Trans fat
0g
Cholesterol
0 mg
Sodium
160 mg
Total carbohydrate
31 g
Dietary fiber
3g
14
1. Preheat oven to 350° F. Use cooking spray to lightly oil a 9 x 5-inch glass or
metal loaf pan.
2. In a large bowl, mix together flour, baking powder, baking soda, and spice
blend.
3. In a medium bowl, mix together remaining ingredients. Add this mixture
to the flour mixture. Mix gently, but thoroughly to combine. Pour batter
into prepared pan and spread evenly.
4. Bake in 350° F oven for 50 minutes or until toothpick inserted into center
comes out clean. Cool bread in pan on rack for 10 minutes before
removing from pan and cooling completely
completely. Wrap in foil to store at room
temperature for up to three days or freeze wrapped loaf in zip-lock freezer bag.
Wellness Center
Zucchini Bread
Special
Note
Flaxseed is a rich source of
alpha-linolenic acid (ALA),
an omega-3 fatty acid.
Omega-3 fatty acids are a
family of polyunsaturated fats
that may help protect against
heart disease and offer other
health benefits. Flaxseed also
contains fiber and phytoestrogens,
plant compounds that may
help protect against certain
cancers. Look for vacuumsealed packages of ground
flaxseed in the health section
of the supermarket or purchase
whole flaxseed and grind it in
a mini food processor or coffee
grinder. Store ground flaxseed
in an airtight container in the
refrigerator or freezer.
Nutrition Facts
Serving size
1 slice
Calories
170
Total fat
6g
Saturated fat
0.5 g
Trans fat
0g
Cholesterol
20 mg
Sodium
110 mg
Total carbohydrate
26 g
Dietary fiber
2g
Yield: 9x5-inch loaf (12 slices)
The nutrient and fiber content of this recipe gets a little boost with the
use of whole wheat flour, wheat germ, and ground flaxseed. Cinnamon,
vanilla, and raisins help keep this bread sweet with less sugar than most
traditional versions.
1½ cups whole wheat pastry flour
(or ¾ cup whole wheat flour and ¾ cup all-purpose white flour)
½ cup toasted wheat germ
½ cup light brown sugar
¼ cup ground flaxseed
1 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon ground cinnamon
1 large egg (or 2 egg whites, or ¼ cup cholesterol-free egg substitute)
¼ cup canola oil
¼ cup skim milk
1 teaspoon vanilla extract
1½ cups packed, unpeeled, grated zucchini
¹⁄³ cup raisins
1. Preheat oven to 325° F. Spray a 9-inch x 5-inch glass loaf pan with
cooking spray or lightly oil it.
2. In a large bowl, gently whisk together the dry ingredients (flour through
cinnamon) in a large bowl.
3. In a medium bowl, combine remaining ingredients. Add to dry mixture
and stir gently until all ingredients are moistened. Batter will be thick.
Spread batter into prepared loaf pan.
4. Bake at 325° F for 50 minutes or until toothpick inserted into center
comes out clean. Cool in pan on wire rack for about 10 minutes, then
remove loaf and cool completely. Wrap in foil to store at room temperature
for up to three days or freeze wrapped loaf in zip-lock freezer bag.
15
Lancaster General
Healthy Food Staples
Keep your kitchen well stocked with “staples” that can be
used to throw together a meal in a pinch.
Stock your pantry:
• Whole
wheat pastas, couscous, brown minute rice, or
bulgur wheat
Whole grain bread, pita, English muffins, or bagels
•
Old fashioned or quick oats, and ready to eat whole
grain cereals
•
Whole grain crackers, baked chips, or pretzels (look
for ones low in fat and sodium)
•
Spaghetti and pizza sauces (look for ones low in fat
and sodium)
•
•
Low sodium soy sauce
•
Salsa
Canned beans, like garbanzo, pinto, kidney (no saltadded preferred)
•
Canned vegetables, like stewed tomatoes, diced tomatoes,
corn, and peas and carrots (no salt-added preferred)
•
•
Stocks (reduced-sodium preferred) like chicken, vegetable, and beef; or low sodium bouillon powder or cubes
•
Low sodium vegetable juice
•
Canned meats, like chicken, tuna fish, and canned salmon
•
Peanut butter or soy nut butter
•
Herbs and spices, including salt-free seasoning blends
•
Cooking oil low in saturated fat, like canola or olive oil
•
Cooking oil spray
•
Vinegar such as clear, red wine, white wine, or balsamic
•
•
16
Dried fruit and canned fruit (packed in water or unsweetened juice)
Potatoes, onions
Stock your refrigerator:
•
Skim or 1% fat milk
•
Fresh seasonal fruits and vegetables
•
Soft corn or whole grain flour tortillas
•
Plain, nonfat yogurt
•
No trans fat soft margarine
•
Low-fat salad dressing
•
Eggs and/or cholesterol-free egg substitute
Stock your freezer:
•
•
•
•
Home-frozen or store-bought frozen fruits and vegetables
(plain types without butter and sauces preferred)
Meats, poultry, and fish/seafood in portions ready for
one meal
Shelled nuts
Whole wheat flour (especially if used infrequently or if
room temperature exceeds 70° F)
Special
Note
A stand-alone upright or chest freezer can be a money
saver over time, allowing you to stock up on frozen
foods on sale and giving you plenty of space for storing
homegrown vegetables and homemade soups, stews,
casseroles, breads, etc.
Wellness Center
Soups & Side Dishes
17
Lancaster General
Chicken Corn Soup Yield: 18 cups soup (Twelve 1½ cup servings)
We made a delicious low fat broth using skinless chicken breasts rather
than using a whole chicken. This allowed us to skip the step of
defatting, i.e., chilling and skimming the fat from the broth.
4 split chicken breasts halved, skin removed
1 teaspoon oil
3 quarts water
2 bay leaves
Special
Note
To make perfect hard-boiled
eggs, completely cover eggs
with cool water in a small
saucepan. Bring water to a
boil; cover, and remove pan
from heat. Allow to stand 20
minutes. Place eggs into ice
water to cool. Omit the hardboiled egg to make this soup
lower in cholesterol.
Nutrition Facts
Serving size
1½ cups
Calories
300
Total fat
6g
Saturated fat
2g
Trans fat
0g
Cholesterol
150 mg
Sodium
670 mg
Total carbohydrate
20 g
Dietary fiber
3g
18
1½ teaspoons salt, divided
2 cups celery, chopped
1 medium onion, chopped
4 cups fresh or frozen corn
2 eggs, hard boiled and chopped
1 large egg, beaten
1 cup whole wheat pastry flour (or ½ cup whole wheat flour and ½ cup allpurpose flour)
Freshly ground pepper (optional)
1. Heat oil in a large stock pot or Dutch oven over medium-high heat. Add
chicken breasts and cook until no longer pink on the outside and slightly
caramelized. Reduce heat to low, and cover. Allow to stand until chicken
releases its juices, about 20 minutes.
2. Add water, 1 teaspoon salt and bay leaves, and increase heat to medium
high. Allow water to just come to a boil, then reduce heat to medium-low,
and cover. Simmer for about 20 minutes.
3. Remove chicken breasts and set aside to cool. Strain stock into a large
bowl and set aside. Add celery, onions, and remaining ½ teaspoon salt
to pot and cover. Cook vegetables over medium-low heat until slightly
softened, keeping them covered between stirring.
4. When vegetables are tender, add strained stock back to the pot, along with
the corn. Shred chicken and add to soup. Bring soup to a boil.
5. Meanwhile, mix beaten egg and flour with a fork until crumbly. Rub
mixture between fingers to form small lumps of dough; slowly drop lumps
into boiling soup. Add hard boiled egg, season with freshly ground pepper
(if desired), reduce heat, and simmer 5 minutes.
Wellness Center
Navy Bean & Ham Soup
Yield: 8 cups (8 small or 4 main-dish servings)
This thick, hearty soup is sure to beat the winter chill! Serve it as a
main course with whole grain rolls, navel orange wedges, and a glass of
skim milk to round out the meal. No one will miss the ham hock and
salt that we omitted from a traditional soup recipe.
1 pound dry navy beans
12 cups water, divided
1 cup chopped carrots
½ cup chopped celery
1 cup chopped sweet or yellow onion
1 teaspoon minced garlic
Quick
Tips
To save time, use 5 cups rinsed
and drained canned navy
or Great Northern beans in
place of dried beans. Rinsing
the beans with water removes
some of the salt used in canning. Start at step 2, reduce
cook time to 30 minutes.
Nutrition Facts
Serving size
1 cup
Calories
170
Total fat
3g
Saturated fat
1g
Trans fat
0g
Cholesterol
25 mg
Sodium
600 mg
Total carbohydrate
20 g
Dietary fiber
5g
1 teaspoon dry mustard powder
2 bay leaves
2 cups (10 ounces) chopped, lean, reduced-sodium smoked ham
ground pepper, if desired
1. Rinse the beans and sort out any discolored ones or foreign particles.
Place beans in a large pot. Add 7 cups hot water. Bring to a rapid boil; boil
2 minutes. Remove from heat, cover and let stand for one hour. Drain off
water, rinse beans, drain again.
2. Return pot of soaked, drained beans to burner. Add 5 cups water and next
6 ingredients (carrots through bay leaves). Bring to a boil; reduce heat and
simmer, partly covered, for 1 to 1½ hours, stirring occasionally.
3. Scoop out 2 cups of beans (being careful not to get bay leaves) and puree
in a food processor or blender until smooth. Return puree to the pot.
Add ham. Cover and cook on low at least another 15 minutes.
4. Remove bay leaves and season, as desired, with pepper, before serving.
19
Lancaster General
Baked Corn Casserole
Yield: 15 servings
This is just as sweet and delicious as traditional baked corn casserole
but with fewer calories and much less fat, saturated fat, cholesterol,
and sodium.
¼ teaspoon canola oil
2- 15¼ ounce cans no salt added whole kernel corn, undrained (or 3 cups
plain cooked fresh or frozen corn plus 1¼ cups water)
1- 14¾ ounce can no salt added sweet corn cream style
½ cup cholesterol-free egg substitute
8 ounce fat-free sour cream
6½ ounce package corn muffin mix (for 6 muffins)
½ teaspoon salt
1. Use oil to grease a 9-inch x 13-inch glass baking dish.
Quick
Tips
2. Mix all remaining ingredients together in a large bowl and pour evenly
into baking dish.
3. Bake, uncovered, at 350° F for 55-60 minutes. Let sit for 5-10 minutes
before serving.
If you cannot find no salt
added canned products, use
the regular (canned with salt)
and omit the ½ teaspoon salt.
Nutrition Facts
Serving size
1
Calories
140
Total fat
2.5 g
Saturated fat
0.5 g
Trans fat
0g
Cholesterol
0 mg
Sodium
330 mg
Total carbohydrate
27 g
Dietary fiber
2g
20
Wellness Center
Corn Fritters
Yield: 18 corn fritters
Beating the egg whites helps to keep these fritters light and fluffy! The
original recipe says to fry these in butter or lard which are both high in
saturated fat. Using just a small amount of oil in a non-stick pan helps
to keep these lower in fat.
½ cup all-purpose flour
¾ cup whole wheat flour or white whole wheat flour
1 cup skim milk
1 large egg yolk
2½ cups cooked corn (or drained, no salt added canned corn)
Quick
Tips
This is a good recipe for using
leftover cooked corn on the
cob; simply cut corn off the
cob; no need to reheat it.
Freeze these fritters in a single
layer in zip-lock freezer bags
and warm up in the microwave
for a quick snack or meal
accompaniment.
3 large egg whites
½ tablespoon canola oil
1. Combine flours and baking powder in a large bowl.
2. Combine milk, egg yolk, and corn in another bowl. Add to flour mixture
and mix well.
3. In a third bowl, beat egg whites with electric mixer until soft peaks form.
Gently fold beaten egg whites into batter.
4. Add oil to a nonstick skillet or electric fry pan. Preheat oiled skillet to
medium (350° F) heat.
5. Use a ¼-cup measure to portion batter into pan. Cook until nicely
browned on bottom side and batter appears dry around the edges; flip, cook
on other side.
Nutrition Facts
Serving size
1 fritter
Calories
70
Total fat
1g
Saturated fat
0g
Trans fat
0g
Cholesterol
12 mg
Sodium
60 mg
Total carbohydrate
13 g
Dietary fiber
2g
Serving suggestion: Serve plain, spritzed with zero calorie butter flavored
spray, or topped with a sprinkle of shredded reduced-fat cheese and/or salsa.
21
Lancaster General
Potato Pancakes
Yield: 8 small pancakes
A great recipe for using leftover baked, steamed, or boiled potatoes.
Instead of frying these in a layer of oil, we used cooking spray. Cutting
back on fat puts potato flavor in the spotlight. Serve plain or top with
unsweetened applesauce, salsa, or a dollop of plain nonfat yogurt or
fat-free sour cream.
2 cups grated cooked, peeled white all-purpose potatoes (2 medium-sized potatoes)
2 egg whites, beaten
¼ cup + 2 tablespoons all-purpose flour (i.e., 6 tablespoons)
¼ cup skim milk
Quick
Tips
• For additional flavor,
experiment with adding
fresh chopped or dried
herbs such as parsley,
cilantro, chives, basil, dill
weed, or tarragon.
2 tablespoons grated onion
¼ teaspoon salt
1. Mix all ingredients together in a bowl.
2. Lightly coat a nonstick skillet with cooking spray and heat over mediumhigh heat. Use a ¼ cup measure to portion batter onto the heated
skillet and flatten each pancake lightly (to ½-inch thickness) using the
bottom of the measuring cup or fork tines. Cook a few minutes on each
side, until nicely browned and cooked through.
• Make an extra batch and
freeze them in zip-lock
freezer bags. When ready to
use, simply reheat in the
microwave.
Nutrition Facts
Serving size
1 pancake
Calories
60
Total fat
0g
Saturated fat
0g
Trans fat
0g
Cholesterol
0 mg
Sodium
90 mg
Total carbohydrate
12 g
Dietary fiber
1g
22
Wellness Center
Potatoes Supreme
Yield: 4 to 6 servings
Another great recipe for using leftover baked potatoes. Reduced-fat
and fat-free dairy products help lower the calories, total fat, and saturated fat. Double this recipe for a lighter way to entertain guests!
3 medium-sized chilled, leftover baked or boiled all-purpose potatoes (1 pound)
2 tablespoons skim milk
1 cup shredded, reduced-fat cheddar cheese
¼ teaspoon salt
¹⁄8 teaspoon pepper
¼ cup green onions, including tops (1 scallion)
1 tablespoon chopped fresh parsley (or 1 to 2 teaspoons dried parsley flakes)
1 cup fat free sour cream
Quick
Tips
To cut prep time in half, use precooked, pre-shredded potatoes
– found among refrigerated
convenience items in the produce
section. Omit milk and bake at
350° F for 20-30 minutes.
Nutrition Facts
Serving size
1
Calories
240
Total fat
6g
Saturated fat
3.5 g
Trans fat
0g
Cholesterol
20 mg
Sodium
475 mg
Total carbohydrate
30 g
Dietary fiber
2g
Paprika as desired
1. Preheat oven to 350° F. Spray a 1-quart baking dish with cooking spray.
2. Peel and coarsely shred potatoes into a medium-sized mixing bowl. Yield
should be about 3 cups shredded potato. Save potato skins (in airtight
container for up to 24 hours) for Savory Potato Skins recipe below.
3. Add milk, cheese, pepper, salt, pepper, onions and parsley to potatoes; mix
well. Fold in sour cream.
4. Spoon mixture into baking dish. Sprinkle with paprika. Bake, uncovered,
at 350° F for 35 minutes.
Savory Potato Skins: Heat ½ teaspoon canola or olive oil over medium-high
heat in a nonstick skillet. Add potato skins and salt-free herb seasoning of
your choice. Stir and cook until potatoes are nicely browned. Alternatively,
broil seasoned potato skins.
23
Lancaster General
Sweet Potato Soufflé
Yield: 12 servings
Beaten egg whites give this soufflé such a light, melt-in-your-mouth
texture, that you won't even miss the added sugar and fat! Applesauce
adds just the right amount of sweetness and lets the natural flavor of
the sweet potatoes shine through. This beautiful dish is great for entertaining!
5 cups sweet potatoes, peeled and cubed (about three large)
1 cup applesauce
1 large egg yolk
½ teaspoon salt
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
2 large egg whites
Quick
Tips
This recipe can be made up
to 24 hours in advance. Just
cover and refrigerate potato
mixture, without topping.
When ready to bake, uncover,
sprinkle with topping mixture,
and bake at 350° F for 45
minutes.
Nutrition Facts
Serving size
1
Calories
170
Total fat
1.5 g
Saturated fat
0g
Trans fat
0g
Cholesterol
20 mg
Sodium
155 mg
Total carbohydrate
37 g
Dietary fiber
4g
24
Topping:
½ cup packed brown sugar
2 tablespoons all-purpose flour
1 tablespoon soft margarine with no trans fat, melted
1. Cook potatoes in boiling water until tender, about 15-20 minutes. Drain
well and set aside to cool.
2. Preheat oven to 350˚ F. Blend applesauce and sweet potatoes in a food
processor until smooth. add egg yolk, salt, cinnamon and vanilla and process
until smooth. Pour into a bowl and set aside.
3. Beat egg whites with an electric mixer until stiff peaks form. Gently fold
egg whites into potato mixture, ½ at a time. Spoon mixture into a
1½ quart soufflé dish coated with cooking spray
4. Combine topping ingredients and sprinkle over top. Bake at 350° F for
35 minutes or until set.
Wellness Center
Fruits & Veggies
Fruits and vegetables are an important part of a healthy diet. They contain many nutrients, including fiber, vitamins,
potassium, and phytochemicals (plant compounds that promote health and protect against certain diseases). A diet rich
in fruits and vegetables - as part of an overall healthy diet - may help protect against heart disease, stroke, type 2 diabetes,
certain cancers (such as mouth, stomach, and colon-rectal cancer), and kidney stones. Fruit and vegetable servings can
come from fresh, frozen, canned, dried, or 100% juice. In general, the best choices are those without added salt, sugar, and
fat. Fruits and vegetables that are fresh, plain frozen, or canned without added fats and sugars are low in calories.
Also, in these forms, their fiber and water content help you feel full without many calories. This makes fruits and vegetables good for weight management. Unfortunately, most Americans do not eat enough fruits and vegetables. That’s partly
why the Produce for Better Health Foundation developed and sponsors a national nutrition education and marketing
program called “Fruits and Veggies - More Matters™.” The goal of this program is to get Americans to eat more fruits and
vegetables. Here are some tips for getting the whole family to eat more fruits and vegetables, because More Matters™!
•
Keep plenty of fruits and vegetables on hand. Stock your refrigerator,
pantry and freezer with various types.
•
Wash, cut, bag and refrigerate fruits and vegetables for ready-to-eat snacks.
•
Add extra fresh, frozen or canned (preferably without salt) vegetables to
casseroles, spaghetti, macaroni and cheese; etc.
•
Include a salad with your meal and vary the veggies that you use. Think color!
•
Add cooked, pureed vegetables to foods like spaghetti sauce and soups.
Add canned pumpkin to pancake batter or use it as a partial fat substitute
in quick breads.
•
Add grated or finely chopped raw vegetables to muffin batter, meatloaf
mix, grains, or chicken, tuna, and pasta salads.
•
For an alternative to raw vegetables, cook firm vegetables until tender-crisp
and chill in ice water. You will find these easier to chew and perhaps more appealing.
•
Buy fresh fruits in season when they are least expensive and taste best. Buy
extra to freeze so you can enjoy them year round! Wash, drain, and freeze
fruits in zip-lock freezer bags. This works well for all types of berries, peeled
pineapple and mango chunks, peeled peach and banana slices, and seedless melon balls.
25
Lancaster General
Fruits & Veggies (cont.)
•
Add berries, mashed bananas, or applesauce to pancake and muffin batter.
•
Mix fresh or slightly thawed frozen berries into nonfat yogurt and top
with low-fat granola or toasted wheat germ.
•
Add fresh berries or thin slices of fruit like apples, pears, or bananas to
peanut butter sandwiches instead of adding jam.
•
Add chopped apple or pear, crushed pineapple, mandarin oranges, halved
grapes, raisins, dried cranberries, or other fruit to vegetable salads, tuna
salad, chicken salad, cooked brown rice, stir-fry dishes, pita bread sandwiches, or tortilla wrap sandwiches.
•
Use fresh, frozen, or even canned fruit to make smoothies. In a blender,
puree together your choice of fruit(s) and skim milk or nonfat yogurt. Add
flavoring extract (like vanilla or almond) and sweetener, if desired.
•
Instead of a high fat dessert, serve fruit…fresh, canned, dried, slightly
thawed frozen fruit, poached, stewed or baked..
•
Use fresh or slightly thawed frozen berries as a topper for low-fat pudding,
angel food cake, or low-fat frozen yogurt.
To learn more about “Fruits & Veggies - More Matters™, visit the website
http://www.fruitsandveggiesmorematters.org/
26
Wellness Center
Main Dishes
27
Lancaster General
Chicken Pot Pie
It wasn’t hard to lighten up
this Lancaster favorite. We
used the leanest cut of poultry,
added carrots for color and
omitted the potatoes since the
noodles already provide some
starch. The whole wheat flour
noodles make this recipe even
more filling then the original.
For the dough, we made some
simple substitutions to lower
cholesterol and boost fiber.
1 split chicken breast, (2 halves),
skin removed
2 quarts water
1 teaspoon oil
1 teaspoon salt, divided
2 bay leaves
2 cups celery, chopped
Yield: 8 servings
Pot Pie Dough
2 cups whole wheat pastry
flour (or 1 cup whole wheat
flour and 1 cup all-purpose
flour) plus additional flour
for work surface
¼ teaspoon salt
2 cups carrots, chopped
½ cup cholesterol-free egg
substitutes
2 cups onion, chopped
1 tablespoon cold water
Freshly ground pepper, optional
¼ cup all-purpose flour and ¼ cup
water for thickening (optional)
1. Heat oil in a large stock pot or Dutch oven over medium-high heat. Add
chicken breasts and cook until no longer pink on the outside and slightly
caramelized. Reduce heat to low, and cover. Allow to stand until chicken
releases its juices, about 20 minutes.
2. Add water, ½ teaspoon salt and bay leaves, and increase heat to medium high.
Allow water to just come to a boil, then reduce heat to medium-low, and
cover. Simmer for about 20 minutes or until stock is flavorful.
3. Remove chicken breasts and set aside to cool. Strain stock into a large bowl
and set aside. Add celery, onions, carrots and remaining ½ teaspoon salt to pot
and cover. Cook vegetables over medium-low heat until slightly softened,
keeping them covered between stirring. Add strained stock back to the pot and
bring to a boil.
Nutrition Facts
Serving size
1
Calories
290
Total fat
4g
Saturated fat
1g
Trans fat
0g
Cholesterol
50 mg
Sodium
750 mg
Total carbohydrate
39 g
Dietary fiber
8g
28
4. Meanwhile, make pot pie dough. Mix flour and salt in a large bowl, and make
a well in the center. Add egg and water and mix together. Place ball of dough
on a floured surface and work in more flour as needed to make a stiff dough.
Knead about 10 minutes. Roll out dough very thin and cut into 2-inch squares.
5. Shred chicken and add back to stock. Drop noodles one by one into boiling
soup. Reduce heat and simmer until dough is thoroughly cooked, about 15-20 minutes. Mix flour and water for thickening and add to soup, if desired. Stir occasionally
to prevent noodles from clumping. Add fresh ground pepper if desired.
Wellness Center
Meatloaf
Yield: 6 servings
In this recipe, lean ground turkey replaces higher fat ground beef, and fresh
bread crumbs lend some extra moisture. Your family will rave about this
great tasting meatloaf that is lower in fat and sodium but big on flavor!
1½ pounds ground turkey breast
¾ cup chopped onion (½ large)
1 slice whole wheat bread
1 tablespoon ketchup
2 teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon fresh ground pepper
¹⁄8 teaspoon ground nutmeg
¹⁄8 teaspoon Worcestershire sauce
2 egg whites or ¼ cup cholesterol-free egg substitute
1 clove garlic, finely chopped
½ cup spaghetti sauce (optional)
Quick
Tips
Variation: Make mixture into
6 patties and grill or broil.
Nutrition Facts
1. Preheat oven to 375° F. Spray an 8½-inch x 4½-inch loaf pan with
cooking spray
spray.
2. Place slice of bread in food processor with steel blade attachment and pulse
until fine crumbs, or tear bread by hand into small pieces.
3. In a large bowl, mix bread crumbs and remaining ingredients, except
spaghetti sauce. Put mixture into prepared pan. If desired, pour spaghetti
sauce over top.
4. Bake in 375° F oven for 45 minutes, or until thermometer inserted into
center reads at least 165° F.
Serving size
1
Calories
200
Total fat
10 g
Saturated fat
2.5 g
Trans fat
0g
Cholesterol
90 mg
Sodium
310 mg
Total carbohydrate
6g
Dietary fiber
1g
29
Lancaster General
Shepherd’s Pie
Using extra lean ground beef and reduced fat cheese helps to cut back
on the saturated fat in this recipe. Low sodium bouillon helps lower
the sodium.
1 pound extra lean ground beef
1 small onion, chopped (1 cup chopped)
3 cups frozen mixed vegetables
¾ cup low sodium beef bouillon (¾ tsp. bouillon in ¾ cup boiling water)
3 cups mashed potatoes (made with 1¾ cups instant potato flakes, 1¾ cups
water, ¾ cup skim milk, ¼ tsp. salt or leftover potatoes)
½ teaspoon canola oil
¾ cup (3 oz.) shredded reduced fat extra sharp cheddar cheese
1. In a medium-sized skillet, brown beef until cooked through; transfer to a bowl.
Quick
Tips
Use leftover mashed potatoes—
preferably ones made without a
lot of added fat and salt.
2. Return skillet to heat, add onions, frozen vegetables and ¼ cup broth.
Cook over medium-high heat, until tender, about 7 minutes, stirring often.
Add extra broth as needed to keep moist.
3. Return browned meat to skillet; mix.
4. Use oil to grease an 8-inch square baking dish; add mixture; top with
mashed potatoes, then cheese.
5. Cover loosely with foil and bake in a preheated 350° F oven for 30 minutes.
Nutrition Facts
Serving size
1
Calories
365
Total fat
9g
Saturated fat
4g
Trans fat
0g
Cholesterol
74 mg
Sodium
490 mg
Total carbohydrate
38 g
Dietary fiber
6g
30
Wellness Center
Stuffed Peppers
Yield: 6 servings
We lowered the total fat, saturated fat, and calories of a traditional
recipe by using ground turkey breast instead of ground beef and pork.
We also replaced white rice with whole grain brown rice.
6 green peppers, medium-sized
1 pound ground turkey breast
1½ cups cooked brown rice
½ cup fat-free, cholesterol-free egg substitute
Quick
Tips
To save time, microwave
steam the peppers for one
minute to soften instead of
boiling them.
Variations: Try using a different
whole grain – like quinoa, whole
wheat couscous, or soaked
bulgur wheat - instead of rice,
and use low sodium spaghetti
sauce instead of canned soup
and water.
¼ teaspoon salt
½ to 1 teaspoon salt-free garlic-herb blend (or 1 teaspoon Italian herb blend
+ ¹⁄8 teaspoon garlic powder)
1- 10¾ oz. can 98% fat-free, reduced-sodium, condensed tomato soup
½ cup water
1. Rinse and cut a thin slice from the stem end of each green pepper. Remove
white fiber and seeds. Rinse cavities. Drop into boiling water (not salted)
to cover and simmer 5 minutes. Remove peppers from water; invert and set
aside to drain.
2. Mix together lightly the turkey, rice, egg substitute, salt and herb seasoning.
Lightly fill peppers with turkey mixture. Put into baking dish.
3. Blend the tomato soup and water. Spoon one tablespoon soup over each
filled pepper and pour remaining soup around peppers. Bake at 350° F for
45 to 50 minutes or until meat thermometer reads 165° F.
Nutrition Facts
Serving size
1
Calories
230
Total fat
7g
Saturated fat
2g
Trans fat
0g
Cholesterol
60 mg
Sodium
350 mg
Total carbohydrate
23 g
Dietary fiber
3g
31
Lancaster General
Turkey Noodle Casserole
A great way to use leftover turkey! The whole wheat noodles make
this dish higher in fiber, and the reduced-fat soup, skim milk, and
reduced-fat cheese help to cut back on the fat. Using a strong flavored
reduced-fat cheese allowed us to decrease the amount of cheese without compromising flavor.
4 ounces uncooked yolk free, whole wheat blend noodles
(2½ cups uncooked, almost 3 cups cooked)
Quick
Tips
Add 1 teaspoon salt-free
herb seasoning blend of your
choice to vary the flavor. Add
chopped sweet red pepper, or
substitute a colorful vegetable
mixture for the peas. Try using
other whole grain pasta such
as rotini or penne instead of
noodles. For less sodium, use
sodium-reduced, 98% fat-free
cream of mushroom soup and
fresh peas (because most frozen peas have salt added).
¼ teaspoon canola oil
3 cups (12 ounces) frozen peas, thawed
1½ cups (8 ounces) cubed, cooked turkey breast
10¾ ounce can 98% fat-free cream of mushroom soup
½ cup skim milk
¾ cup (3 ounces) shredded extra sharp reduced-fat cheese
1. Cook noodles in plain boiling water until just tender (see package directions for cooking time), drain and rinse with cool water.
2. Use oil to grease a 2-quart baking dish.
3. In a large bowl, mix together peas, turkey, soup and milk. Gently stir in noodles.
4. Add ½ of meat mixture to baking dish. Sprinkle with half the cheese.
Repeat layers.
5. Bake uncovered in a preheated 350° F oven for 25-30 minutes.
Nutrition Facts
Serving size
1
Calories
320
Total fat
4g
Saturated fat
2g
Trans fat
0g
Cholesterol
54 mg
Sodium
710 mg
Total carbohydrate
39 g
Dietary fiber
7g
32
Wellness Center
Unstuffed Cabbage
If you like stuffed cabbage but dislike the time it takes to make it
the traditional way, you will appreciate this simple, time-saving, and
healthier variation.
½ pound coarsely chopped green cabbage (3 cups)
¾ pound extra lean (96% lean) ground beef or ground turkey breast
¼ cup chopped sweet onion
¼ cup chopped celery
1- 14.5 ounce can stewed tomatoes, plain or Italian-style
1 cup tomato sauce or crushed tomatoes, low sodium
1 cup instant brown rice
Quick
Tips
For a vegetarian dish, replace
ground beef with meatless
crumbles or 1 to 2 cups rinsed,
canned beans (such as cannellini, garbanzo, black, or
Great Northern). For even
less sodium, use no salt added
canned tomato products.
Nutrition Facts
1 cup water
1. Put cabbage and ¹⁄³ cup water into a microwave-safe baking dish. Cover with
wax paper and microwave on high for 6 to 8 minutes, or until tender.*
2. Meanwhile, brown beef in a large nonstick skillet. Drain in a colander.
3. Return skillet to burner. Add celery, onions, and 1 tablespoon water.
Cook over medium-high heat until vegetables soften. Add stewed tomatoes
(coarsely chop or break up tomatoes, if desired), tomato sauce, and 1 cup
water. Bring mixture to a boil. Stir in rice, return to a boil. Add cabbage and
beef, cover, reduce heat and simmer 5 minutes. Stir again, move skillet off of
the burner, cover, and allow to stand for 5 minutes.
•
A 1650-watt microwave oven was used for this recipe. More time might be
needed if using a lower wattage microwave oven.
Serving size
1
Calories
240
Total fat
5g
Saturated fat
2g
Trans fat
0g
Cholesterol
55 mg
Sodium
470 mg
Total carbohydrate
28 g
Dietary fiber
4g
33
Lancaster General
Money & Time-Saving Ideas
Planning and preparing healthy meals at home does not require costly ingredients and hours of grocery shopping and
cooking. In fact, using the tips below, along with some basic knowledge about healthy food choices and cooking
methods, can not only help you save money and time, but also promote good health.
•
Plan ahead: Plan your meals and snacks for the week before you go shopping so you know what and how much to
buy, and you can avoid extra trips to pick up items you forgot.
Use the grocery store circular when creating your menu. Plan meals around items that are on sale and in season. Also
consider items that you already have on hand, or think about items that can do double duty. For example, if you have
chicken and mashed potatoes for dinner one night, make extra mashed potatoes to use for shepherd’s pie later in the week.
Plan some meals that use legumes (dried or canned) as a nutritious, low cost substitute for, or partial replacement for,
animal protein sources (like meat, fish, and poultry). Some examples of legume-based entrees are meatless chili, our
Navy Bean and Ham Soup, Unstuffed Cabbage made with great northern beans instead of ground meat, and black
bean and vegetable fajitas.
Include “planned leftovers” on your menu to save time cooking. Plan to cook extra at one meal to use for other
meals and/or snacks. For example, make extra chicken breasts to use in tossed salads, sandwiches, soup, or a casserole
for another meal. Plan to use leftover chili from dinner as a topping for a baked potato at lunch the next day.
Use leftover gently steamed vegetables from dinner in an omelet the next morning.
•
Be wise about coupons: Clip and organize coupons that you might be able to use. Use coupons that give you a true
savings. Sometimes the price of a brand name item after the coupon discount is still higher than that of the store
brand. Circle items on your grocery list for which you have coupons so you don’t forget to use them.
•
Make a grocery list: Check your cupboards, refrigerator, and freezer so you know what you already have on hand and
how much room you have for storage. Use the menus and a printed store directory (often on display at the entrance
or available at customer service) to make your grocery list. List items in the order in which you walk through the
grocery store. For food safety reasons, plan to pick up fresh seafood, deli items, dairy, and frozen foods last.
If you have plenty of freezer space, plan to buy enough ingredients in order to double a recipe and freeze half for
another week. Many casseroles, like our Shepherd’s Pie, can be assembled, and then frozen to cook another day.
You might even be able to cook some foods straight from the freezer by doubling the cooking time. Be sure to use
Y
containers that can safely go from freezer to oven.
•
Special sales: For “buy one, get one free specials,” ask a friend or neighbor to split the deal with you if you want one, not two
of the item. You pay half the total price, she pays half. Do the same for good values on large packages. Split the package and cost.
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Wellness Center
Money & Time-Saving Ideas (cont.)
•
Know your supermarket: Know the best days and times for shopping for the freshest produce, for well-stocked
shelves, and for the fewest crowds.
•
Stick to your grocery list: Plan to go to the grocery store after a meal or snack. Hunger can trigger unnecessary
buying. Avoid temptation to buy things you do not need. For instance, end-of-aisle displays feature items that are not
necessarily a bargain. Keep in mind that the less time you are in the store, the less likely you will spend extra money.
•
Choose products wisely: Compare unit prices (often given as price per pound, per ounce or other unit of measure).
Sometimes store brands are less expensive, sometimes they are not. Unit prices are generally lower for larger packages.
Buy the largest size package if you know you have room to store the item and can use it (or freeze it) before it spoils.
For bags of produce, like apples and potatoes, check the package to make sure items aren’t bruised or spoiled. One
rotten apple can ruin the whole bag, so choose another bag or get rid of the rotten apple when you’re home.
Check expiration dates of fresh meats and poultry, dairy, and eggs. Consider if you have time to use the item before it spoils.
Buy frozen vegetables in bags instead in boxes. From bags, you can take out only what you need for a meal and
return the rest to the freezer for later.
•
Buy fewer processed foods: Y
You pay more for convenience, for someone else to do the work. Boneless, skinless
chicken breasts cost more than split chicken breasts with skin on that you de-skin and de-bone. Beef pre-cut for stew
or stir-frying costs more than beef you cut yourself. Ready-to-eat baby carrots and salad greens cost more than carrots
you peel and heads of lettuce that you clean yourself. However, sales on convenience items make them much more
affordable and worth purchasing, especially if they are healthy choices and you have very limited time to do any
prep. Keep in mind that convenience items are often still more economical than dining out.
•
After you shop: Store foods promptly and properly to prevent spoilage. Check your receipts for price errors.
Some stores give a full refund for overcharged items.
If you realize that you purchased more than you can use, freeze the extra, if possible. This works with meats, fish,
poultry, bread, rolls, vegetables (like onions and bell peppers which can be washed, chopped, bagged and frozen raw),
and fruit (especially berries and peeled, sliced bananas).
•
Think ahead and prep ahead: Whenever you have a little extra time, perhaps in the evenings, think about what
you can do to get a jump-start on preparing for future meal(s). For example, chop onions and store in an air-tight
container in the refrigerator for a couple of days. Make turkey noodle casserole or meatloaf the night before and
refrigerate, ready to cook the next day. (You might simply need to cook it a little longer since it will be cold going
into the oven. Use a food thermometer to make sure the internal temperature is at least 165° F for meats and meatcontaining casseroles.)
Remember to place frozen items that need thawed before cooking (such as frozen meat, poultry and fish filets) into
the refrigerator at least 24 hours in advance so they have time to thaw.
35
Lancaster General
Desserts
36
Wellness Center
Apple Dumplings
Special
Note
Look for phyllo in your grocer’s
freezer section near dessert
pastries. See package directions
for thawing, handling and
storing phyllo dough.
Quick
Tips
To save on time and calories,
skip the phyllo and bake (or microwave) unpeeled apples. Try
stuffing the core with raisins, a
sprinkle of chopped nuts, and
ground cinnamon-sugar.
Nutrition Facts
Serving size
1
Calories
330
Total fat
5g
Saturated fat
0.5 g
Trans fat
0g
Cholesterol
0 mg
Sodium
250 mg
Total carbohydrate
75 g
Dietary fiber
4g
Yield: 6 servings
Phyllo dough gives the same flaky texture as regular pastry with less fat
and calories. For the sauce, we omitted the butter, reduced the sugar,
and used apple juice, which provides natural sweetness and thickens
during baking to yield a deliciously rich sauce. For fewer calories, serve
a half portion.
6 baking medium-sized apples, peeled and cored
2 tablespoons or more ground cinnamon
24 sheets thawed phyllo (half a package)
6 teaspoons packed light brown sugar
Zero calorie butter flavored spray
Sauce
1 cup unsweetened apple juice
½ cup brown sugar
½ teaspoon cinnamon
1. Preheat oven to 350° F. Place cinnamon in a small bowl for easy access.
Peel and core apples before removing phyllo from package, and have all
ingredients ready.
2. Lay down a sheet of phyllo; add 6 sprays of butter spray evenly over phyllo,
and then sprinkle with about 1/8 to 1/4 tsp cinnamon. Repeat until you
have 4 sheets. On the last sheet, spray liberally with butter spray, sprinkle
with cinnamon and 1 teaspoon brown sugar. Place apple on top of phyllo
sheets and fold up to completely cover apple. Press the sheets together
(grip like a ball) and moisten lightly with butter spray to help
sheets stay together.
3. Repeat with all 6 apples and place in a 9-inch x 13-inch pan coated with
cooking spray. Bake apples at 350° F. Set timer for 15 minutes.
4. Meanwhile, combine sauce ingredients in a small saucepan. Bring to a boil,
stirring constantly, then reduce heat, and keep on low.
5. After 15 minutes of baking, spoon sauce over apples. Bake for 7 minutes;
baste apples with sauce; bake a final 8 minutes. Allow apples to cool
slightly before serving. If desired, top with a small scoop of low fat ice
cream or frozen yogurt.
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Lancaster General
Apple Fritters
Yield: 18 fritters
These fritters will be different than the traditional deep-fried version
that you may be used to, but give them a try! You could even serve
them as a healthier dessert. Increase the fiber even more by using all
whole wheat pastry flour.
½ cup all-purpose flour
½ cup whole wheat pastry flour
3 tablespoons confectioner’s sugar
¼ teaspoon salt
1 egg, well beaten or ¼ cup cholesterol-free egg substitute
¹⁄³ cup skim milk
2 cups pared and coarsely grated tart apples, about ~2 medium-sized apples
1 teaspoon canola oil
1. Sift the dry ingredients into a bowl.
2. Stir the milk into the egg; add to dry ingredients, and mix well.
3. Mix in the apples.
4. Spread oil in a medium-large nonstick skillet and preheat to medium.
Drop batter by spoonfuls onto skillet. Cover skillet with a lid and cook
until fritters are browned on one side, then flip and cook until browned on
the other side. Serve plain, sprinkled with cinnamon-sugar or powdered
sugar, or with a spoonful of applesauce, apple butter, or pear butter
Nutrition Facts
Serving size
1 fritter
Calories
45
Total fat
1g
Saturated fat
0g
Trans fat
0g
Cholesterol
10 mg
Sodium
80 mg
Total carbohydrate
9g
Dietary fiber
1g
38
Wellness Center
Berry-Apple Crisp
The nugget cereal in the topping of this recipe gives it even more
crunch than the original version! Experiment with other types of fruit
in this recipe; it is a great way to enjoy a variety of fruits all year long!
Filling
Topping
2 tablespoons fresh squeezed lemon juice
¹⁄ cup quick oats
2 tablespoons all-purpose flour
¹⁄ cup nugget type cereal such
as grape-nuts
2 cups cranberries, fresh or frozen
2 cups peeled, coarsely chopped baking
apples (such as Rome, Granny Smith,
Golden Delicious, etc.)
2 tablespoons light brown sugar
¼ cup water
3 tablespoons chopped walnuts
(or toasted, sliced almonds)
¼ cup white sugar
2 teaspoons ground cinnamon
2 tablespoons canola oil
2 cups frozen blueberries, not thawed
1. Preheat oven to 350° F.
2. Prepare topping: In a small bowl, combine oats, grape-nuts, brown sugar,
cinnamon, canola oil, and walnuts. Mix with a fork until crumbly. Set aside.
3. In a small bowl, mix lemon juice and flour to form a paste; set aside. Put cranberries, apple, white sugar and water into a 2-quart saucepan. Bring to a boil
over medium-high heat, stirring occasionally. Stir in lemon juice-flour paste.
Reduce heat to medium and cook, stirring constantly, for 2 to 3 minutes, or
until cranberries begin to pop and mixture begins to thicken. Remove from
heat and stir in blueberries. Transfer mixture to an 8-inch square (2-quart)
glass baking dish.
Nutrition Facts
Serving size
Calories
Total fat
Saturated fat
Trans fat
Cholesterol
Sodium
Total carbohydrate
Dietary fiber
4. Sprinkle topping over fruit mixture.
1
150
5g
0g
0g
0 mg
30 mg
26 g
3g
5. Bake at 350° F, uncovered, for 30-35 minutes, or until filling is bubbly and
topping is crisp.
39
Lancaster General
Shoo-fly Cake
Yield: 24 servings
A tender, flaky pie crust that is low in fat is difficult to make, so we
opted to make this healthier cake with the flavor of traditional
shoo-fly pie and much less fat! We didn’t cut back on the sugar and
molasses too much in order to maintain the gooey texture, so consider
this a special treat … not an everyday dessert!
2 cups all purpose flour
2 cups sifted whole wheat or white whole wheat flour
1¾ cups packed light brown sugar
1 cup soft margarine (with at least 60% vegetable oil content but no trans fat)
2 cups boiling water
1 cup baking molasses
2 teaspoons baking soda
1. Preheat oven to 350° F. In a large bowl, combine flours, brown sugar, and
margarine. Work into fine crumbs. Set aside 1½ cups of mix for topping.
2. Mix water, molasses, and soda in a 1-quart liquid measuring cup or bowl.
Add to remaining crumbs. Mix well or until batter is very thin.
3. Pour into a 9-inch x 13-inch greased (with margarine) and floured metal
pan. Sprinkle reserved crumbs on top. Bake at 350° F for 40 to 45 minutes,
or until toothpick comes out clean.
Nutrition Facts
Serving size
1
Calories
230
Total fat
6.5 g
Saturated fat
2g
Trans fat
0g
Cholesterol
0 mg
Sodium
180 mg
Total carbohydrate
41 g
Dietary fiber
2g
40
Wellness Center
Whoopie Pies
We made a number of changes
to create this recipe. We made
the cookies smaller, used
healthier fat sources, and added
some fiber by using whole
wheat flour. Instead of the
traditional white filling loaded
with saturated fat and trans fat,
we made a peanut butter filling
that provides unsaturated fats.
Yield: 21 sandwich cookies
Cookies
Filling
1 cup whole wheat pastry flour
1 tablespoon no trans fat tub
margarine (not light)
1 cup all purpose flour
½ cup cocoa powder
½ cup peanut butter (natural
without added sugars and
fats preferred)
¹⁄8 teaspoon salt
¹⁄ cup skim milk
1 cup white sugar
2½ cups confectioner’s sugar
1 teaspoon baking soda
¼ cup canola oil
¼ cup unsweetened applesauce
½ cup sour milk (½ tablespoon vinegar
+ enough skim milk to make ½ cup;
allow to sit 5 minutes)
1 teaspoon vanilla
¼ cup warm water
2 large egg whites
1. Spray 4 cookie sheets with cooking spray. Preheat oven to 350° F.
2. In a large bowl, stir together flours, baking soda, cocoa and salt.
3. In a medium bowl, beat together sugar, oil, applesauce, sour milk, vanilla and
warm water.
4. In a clean, small bowl, beat egg whites with electric mixer until soft peaks form.
Add sugar mixture to dry mixture and beat with a spoon until well combined.
Fold in egg whites until not visible.
Nutrition Facts
Serving size
1
Calories
210
Total fat
6.5 g
Saturated fat
1g
Trans fat
0g
Cholesterol
0 mg
Sodium
100 mg
Total carbohydrate
36 g
Dietary fiber
2g
5. Drop batter by rounded tablespoon onto cookie sheet, spacing cookies 2 inches
apart. Use a small rubber spatula to help scrape batter and drop it from the
tablespoon.
6. Bake cookies at 350° F for 8 minutes or until center bounces back when
lightly pressed. Do not overbake. Remove cookies to wire rack to cool.
7. For filling, use an electric mixer to beat margarine, peanut butter, and milk.
Slowly add the sugar.
8. To assemble whoopie pies, hold one cookie upside-down with flat side facing
upward. Spread one tablespoon filling over the flat side. Top with another
cookie, flat side against the filling. Wrap whoopie pies individually in plastic
wrap and store in an air-tight container or freeze.
Note: This filling contains no raw egg whites, so it is not as perishable as uncooked
fillings made with raw egg whites.
41
Lancaster General
Healthy Dining Out
Knowledge about modifying recipes isn’t just for use at home. You can use this knowledge to “modify” menu items
when you dine out by making special requests. Many restaurants are willing to honor your requests to meet your needs.
The more often you dine out, the more important it is to choose foods wisely in order to have an overall healthy
eating pattern. Look for restaurants that offer a wide variety of foods, including healthy options. Think ahead about
what you might order so that you won’t be tempted by less healthy fare. And do not skip meals just because you are
going out to eat. You will be more likely to splurge if you are famished! Balance restaurant meals with healthy, low fat,
low sodium, high fiber meals and snacks at home.
Use the extra tips below to help you to make healthy choices when
dining out:
42
•
Ask how menu items are prepared. Choose foods that have been broiled,
baked, grilled, steamed, or poached, but realize that this does not mean
that they have been prepared without added fat. Ask for foods to be
prepared with no added fat: no butter, margarine, oil, or other fat. Squeeze
fresh lemon over vegetables, fish or meat, instead.
•
Ask for sauces, gravies, and salad dressing to be served on the side, so that
you can control the amount. Ask if low fat versions are available.
•
Consider splitting an entrée with your dining partner, or ask for a to-go box
at the start of your meal so that you won’t be tempted to finish the entire
super-sized serving. Forget the clean plate club! Stop eating when you are
comfortably full, not overstuffed, even if you have to leave some food on
your plate!
•
Ask if you can have applesauce or apple slices, a tossed salad, or baked chips
instead of the French fries, regular potato chips, or other high fat sides.
•
Skip the mayonnaise and cheese sauces on sandwiches. Or, ask for a lower
fat substitute like low-fat mayonnaise, mustard, salsa, raw vegetables (like
onion, tomato, and cucumber slices) or low-fat dressing “on the side.”
•
Choose whole grains whenever possible. For cereals, choose oatmeal and
other whole grain cereals like Raisin Bran instead of refined grain cereals like
corn flakes, crispy rice cereal, and grits. Request sandwiches made on whole
grain bread, ask for brown rice instead of white, and whole grain pasta
instead of standard white flour pasta, if available.
•
Try a legume-based meatless option for a change. Choose vegetarian soups
made with barley, lentils and beans (like navy bean, black beans, kidney
beans); try Spanish beans and rice, a bean burrito (without high fat cheese or
sour cream), a meatless burger, or tofu-vegetable stir-fry.
Wellness Center
Additional Resources
Internet Sites
Lancaster General
Information on programs and
services of Lancaster General;
online registration available for
most programs; health library
Nutrition.gov
www.Nutrition.gov
Gateway to government-sponsored food and human nutrition
information for consumers.
Links to information on
MyPyramid, Dietary Guidelines
for Americans, food safety, food
labeling, USDA nutrient database
(calories and nutrients in foods),
weight control, fruits & veggies
– more matters™ campaign, and
much more
Lancaster General Wellness Center Programs
Lancaster General Wellness Center offers a number of programs designed to promote healthy lifestyles. These include:
Color Me Healthy: A curriculum to promote healthy eating and physical activity among preschool-age children attending
preschool and/or a child care center, group day care, or family day care. Workshops teach childcare providers how to use the
curriculum and supplemental materials created by Lancaster General.
Shapedown: A nationally recognized, 10-week weight management program for children and teens ages 5 through 17. Led by
a team which includes a dietitian, nurse, and exercise physiologist. Children attend weekly group classes with a parent. Teens
attend one-on-one consultations and exercise sessions.
LEARN: A nationally recognized, 12-week weight management program for adults. Led by a dietitian. LEARN stands for Lifestyle, Exercise, Attitude, Relationships, and Nutrition.
For more information on these programs, contact the Wellness Center at (717) 544-3138.
43
2100 Harrisburg Pike
P.O. Box 3200
Lancaster, PA 17604-3200
717-544-3138

theLighter Side of Lancaster

Transcription

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