Holiday Recipes

Halloween Fare That Won’t Scare Your Arteries
Patricia Bertron, R.D.

Along with mid-fall comes Halloween, an ancient holiday widely beloved by today’s children, as well as by some university students and young-at-heart adults.

Soon a fantastic mini-parade of spooky, colorful, inventive costumes may be trick-or-treating their way up and down your street. Some healthier offerings may include raisins, nuts, or apples.

Many folks also celebrate by hosting or attending festive Halloween parties, with bewitching decorations, ghostly music, and usually not-so-healthy food.

But planning such a party for adults, or children, needn’t start and end with chocolate. You can keep your molars and tummy both happy by providing various low-fat, low-cholesterol vegetarian options. And even the mouth-watering chocolate torte will leave your sweet-tooth craving well-satisfied, without the guilty consequences of a fat-laden dessert.

This middle eastern paté tastes best served with vegetable crudités or wedges of pita bread.

Hummus
(Serves 8)

1 15-ounce can garbanzo beans (chick peas)
3 tablespoons tahini (sesame seed butter)
2 tablespoons lemon juice
1 - 2 garlic cloves, minced
1 tablespoon finely chopped parsley
1/4 teaspoon each cumin and paprika
1/4 teaspoon salt

Drain the beans and reserve the liquid. Process the beans until smooth in a food processor using the steel knife, or mash them well with a potato masher or fork. Add the remaining ingredients and mix well. The mixture should be moist and spreadable. If it is too dry, add enough of the reserved bean liquid to achieve the desired consistency.

Nutrition information per 1/4-cup serving: 101 calories, 4 g protein, 13.5 g carbohydrate, 3 g fat, 28% of calories from fat, 0 mg cholesterol, 74 mg sodium

Spinach Salad with Orange Sesame Dressing
(Serves 6)

1 bunch fresh spinach (6 cups)
1 red or yellow bell pepper, cut into strips
1/4 - 1/2 cup thinly sliced red onion
1 orange, peeled and sliced into thin rounds
1 tablespoon sesame seeds
2 tablespoons seasoned rice vinegar
1 tablespoon orange juice concentrate
1 tablespoon water

Trim off the spinach stems and carefully wash the leaves. Dry, then tear any large leaves into bite-size pieces. Place in a salad bowl along with the pepper, onion, and orange slices.

Toast the sesame seeds in a 400° F oven for 10 minutes. Transfer to a blender and grind into a powder. Add the vinegar, orange juice concentrate, and water and blend to mix. Pour over the salad and toss just before serving.

Nutrition information per 1-cup serving: 45 calories, 2 g protein, 7 g carbohydrate, 0.7 g fat, 14% of calories from fat, 0 mg cholesterol, 144 mg sodium.

Cabbage also played a role in determining one’s future. Couples would walk blindfolded into a garden and each pull up a stalk of cabbage or kale. The size and shape of the stalk would indicate the size and shape of the future spouse. Cabbage, included in the recipe below, has other advantages, such as being a rich source of beta-carotene.

Rainbow Salad
(Serves 6 to 8)

3 cups shredded green cabbage
1-1/2 cups shredded purple cabbage
2 carrots, grated
3 green onions, sliced
2 celery stalks, thinly sliced
1/4 cup Nayonaise*
2 teaspoons lemon juice

Combine the cabbage, carrots, onions, and celery in a large bowl. Add the Nayonaise and lemon juice and toss to mix.

Nutrition information per 3/4-cup serving: 38 calories, 0.5 g protein, 5 g carbohydrate, 1.4 g fat, 33% of calories from fat, 0 mg cholesterol, 71 mg sodium

*Nayonaise is an eggless, dairy-free mayonnaise substitute available from natural food stores.

This chili can be served with warm bread.

Quick Chili
(Serves 8)

1/2 cup boiling water
1/2 cup textured vegetable protein*
1 onion, chopped
1 green bell pepper, diced
2 large garlic cloves, minced
1/2 cup water or vegetable stock
2 15-ounce cans pinto beans
1 15-ounce can tomato sauce
1 cup fresh or frozen corn
1 to 2 teaspoons chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon cayenne

Pour the boiling water over the textured vegetable protein and let stand until softened.

Braise the onion, bell pepper, and garlic in water until the onion is soft, then add the remaining ingredients, including the textured vegetable protein. Simmer at least 30 minutes.

Nutrition information per 1-cup serving: 164 calories, 10 g protein, 30 g carbohydrate, 0.4 g fat, 2% of calories from fat, 0 mg cholesterol, 158 mg sodium

*Textured vegetable protein is made from soy protein and can replace beef.

Quick Black Bean Burritos
(Serves 8)

8 flour tortillas
2 15-ounce cans fat-free refried black beans
2 - 3 cups shredded lettuce
4 - 5 tomatoes, sliced
6 green onions, sliced
1 cup salsa

Heat a tortilla in a large, ungreased skillet until it is warm and soft. Spread a line of black beans down the center of the tortilla, then top with lettuce, tomatoes, onions, and salsa. Fold the bottom end toward the center, then roll the tortilla around the filling. Repeat with the remaining tortillas.

Nutrition information per burrito: 300 calories, 12 g protein, 55 g carbohydrate, 3 g fat, 10% of calories from fat, 0 mg cholesterol, 196 mg sodium

Bobbing for apples to predict the future originated with the Roman harvest festival honoring Pomona, the goddess of fruit. Although this game may still be enjoyed by children, adults may more appreciate this mouthwatering dessert.

Apple Crisp
(Serves 10)

4 large tart apples
3/4 cup sugar or other sweetener
1/2 cup flour
1 teaspoon cinnamon
1-1/2 cups rolled oats
1/3 cup Spectrum Naturals Spread or margarine

Preheat oven to 350° F.

Peel the apples, if desired, then core and thinly slice them. Toss with 1/2 cup sugar, 1 tablespoon flour, and cinnamon. Spread evenly in a 9” x 13” baking dish.

Mix the rolled oats with the remaining flour and sugar. Add the Spectrum Naturals Spread (or margarine) and work the mixture until it is uniformly crumbly. Sprinkle evenly over the fruit.

Bake for 45 minutes, until lightly browned. Let stand 10 minutes before serving.

Nutrition information per 3/4-cup serving: 189 calories, 3 g protein, 35 g carbohydrate, 4 g fat, 20% of calories from fat, 0 mg cholesterol, 61 mg sodium

This torte is tastes rich, yet is surprisingly low in fat. You can further decrease the fat content by omitting pecans.

Chocolate Torte
(Serves 12)

3/4 cup pecans
1 cup couscous
1 cup sugar
1/4 cup cocoa
1/4 teaspoon salt
2-1/2 cups water
1/2 cup sugar
5 tablespoons cornstarch
3 tablespoons cocoa
2 cups soymilk

Roast the pecans in a 375° F oven until they are fragrant—about 8 minutes. Cool, then grind in a food processor just enough to make a coarse meal. Set aside.

Mix the couscous, 1 cup sugar, cocoa, salt, and water in a saucepan. Bring to a simmer and cook over medium heat until thickened—about 7 minutes. Spread in a 9” springform pan and sprinkle with 1/4 cup of the ground pecans.

In a medium saucepan, stir the remaining sugar, cornstarch and cocoa together, then whisk in the soymilk until smooth. Cook over medium heat, stirring constantly until very thick (like pudding). Spread evenly over the top of the cake, then sprinkle with the remaining pecans. Refrigerate until the cake is set, at least 3 hours, before serving.

Nutrition information per slice: 208 calories, 3 g protein, 37 g carbohydrate, 5 g fat, 21% of calories from fat, 0 mg cholesterol, 106 mg sodium
(without nuts: 161 calories, 2.5 g protein, 36 g carbohydrate, 1 g fat, 5% of calories from fat, 0 mg cholesterol, 106 mg sodium)

Recipes by Jennifer Raymond from Eat Right, Live Longer by Neal D. Barnard, M.D.

Media Center | Health | Research | About PCRM | Catalog | Join Us | Search | Site Index | Home

The site does not provide medical or legal advice. This Web site is for information purposes only.
Full Disclaimer | Privacy Policy