Talking Turkey With Holiday Cooking Tips

Cranberries contain no fat, no cholesterol, are low in sodium and calories, and rich in antioxidants
DIANA HELFAND PHOTO

I sometimes think the years are just flying by! With Thanksgiving next week and the holiday season fast approaching, I would like to offer some tips for trimming fat from your festive meals. I also share a favorite relish of mine to serve alongside your main entrée.

Here are a few ideas that lighten up holiday recipes, but still retain all of the flavor:

* 1 whole egg: Use 1/4 cup egg substitute or 2 egg whites (good in stuffing).

* Oil in cake mixes and quick breads: Substitute applesauce for up to half of the oil called for. For dark cakes, such as chocolate or spice, use prune puree instead of the applesauce for half of the oil.

* Mayonnaise in salads such as potato: Use nonfat or lowfat mayonnaise, or nonfat plain yogurt.

* Cream cheese: Use nonfat, low-fat cream cheese or make a puree of nonfat cottage cheese in blender.

* Oil or butter for sautéing: Use vegetable or chicken broth, or wine.

* Baking chocolate: May substitute 3 tablespoons dry cocoa plus 1/2 tablespoon liquid oil for each square.

* Nuts: try Grape Nuts cereal sprinkled over puddings and casseroles.

* Whole milk: Use skim milk thickened with some nonfat dry milk.

* Sour cream: Use nonfat or low-fat sour cream, or process nonfat or low-fat cottage cheese in blender.

This relish goes well with turkey or ham, and is super-easy to make. The Pilgrims learned uses for cranberries from Native Americans, who were using the berries for dyes for blankets and rugs, and medicines to treat arrow wounds. Cranberries also were used in a variety of foods. The most popular was pemmican — a high-protein combination of crushed cranberries, dried deer meat and melted fat.

Cranberry juice was made in the late 1600s by early settlers, and American whalers carried cranberries on their ships to help prevent scurvy.

Cranberries contain no fat, no cholesterol, are low in sodium and calories, and rich in antioxidants. They are a good source of many vitamins, such as vitamin C, vitamin A, beta-carotene, lutein and folate, and minerals including potassium and manganese.

Some research studies have shown that cranberry juice consumption offers protection against gram-negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial-attachment to the bladder and urethra.

Happy Thanksgiving!

TANGY CRANBERRY PEAR RELISH

* 1 12-ounce package cranberries

* 1/2 cup dark-brown sugar

* 1/2 cup cane sugar

* 1 teaspoon fresh lemon juice or orange juice

* 1/2 teaspoon ground all-spice

* 1/8 teaspoon cinnamon

* 1 16-ounce can pears, drain and refrigerate

* 1 cup water

In a 2-quart saucepan, place cranberries, sugar, juice, all-spice, cinnamon and water. Heat to boiling. Reduce heat to medium and cook for 10 minutes, stirring a few times, until cranberries pop open and sugar is dissolved. Place in covered bowl and refrigerate for 2 hours. Cut pears into small chunks and stir gently into mixture just before serving. Makes about 1 quart.

Approximate Nutrition Information (2-tablespoon serving):

Calories: 40
Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 5 milligrams

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