Its lighter side with fat-free herbs & spices
November 17, 2004
By SUZANNE TABOR and DR. AARON TABOR
Unfortunately, for too many Americans, Thanksgiving signals the beginning of their annual winter holiday weight gain. Ready to make this the year that only the turkey gets stuffed? Then consider adding some spice to your life.
Medical research has shown that eating too much saturated fat and cholesterol puts you at a higher risk for heart disease. In addition, being overweight increases your risk for other conditions and diseases, such as diabetes. By using fat-free spices and herbs to season your food, you can enhance the flavor and thus enjoy a low-fat diet.
For example, if you season your Thanksgiving baked potato with a dash of plain yogurt and sprinkle on some chopped chives, you’ll be able to enjoy a delicious potato dish, and you won’t even miss the saturated fat and extra calories that comes with a standard topping such as butter or sour cream.
The good news: You don’t have to spend a fortune buying fresh herbs every few days; just stock up on some basic ground spices. Here’s what to consider having on your spices and seasonings shelf at home:
Basil: Great with everything from vegetables (try sprinkling it on steamed zucchini) to chicken. (Baste chicken with a small amount of good-for-you olive oil, basil leaves and a dash of garlic powder.)
Thyme: Sprinkle in your stuffing mix or try it with garlic salt on your cottage cheese, and don’t forget to dash it into your post-Thanksgiving turkey stew.
Oregano: If you like spaghetti sauce, pizza and other tomato-based foods, put oregano on your must-buy list.
Garlic powder: Remember that a little goes a long way, and then experiment with a dash of garlic powder in everything from your Thanksgiving mashed potatoes to your salad dressing.
And if you like life to be as spicy as possible, try these flavorful seasonings:
Red pepper: Want to have a low-in-calories-high-in-taste lunch the day after Thanksgiving? Try this healthy version of traditional turkey salad: Use a few spoonfuls of plain yogurt to replace the traditional mayonnaise, cut up some scallions or green onions and fresh celery, add a dash of red pepper and then stir in some cut-up cooked turkey. Put on a bed of lettuce and dig in without guilt.
Cilantro: From salsa to salad to soup, cilantro adds a unique flavor and zest.
Allspice and ginger: Applesauce goes gourmet when you mix in a dash of allspice and/or ginger. And your Thanksgiving pumpkin pie will also acquire a new tang if you use these spicy seasonings.
Tip: Have ginger herb tea on hand for anyone who suffers from post-Thanksgiving-dinner stomach pains. It’s a traditional remedy for such ailments.
(Dr. Aaron Tabor wrote this article with his mother, Suzanne Tabor. Dr. Tabor graduated from Johns Hopkins School of Medicine and is one of the leading experts in soy nutrition. The Tabors can be reached at revivalsoy.com.)
Source:www.lansingcitypulse.com
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