Try adding these yummy meatballs or the delicious dip to your holiday party repertoire. Simple choices make them healthier than traditional fare, but the taste remains special and festive!

Honey-Garlic Glazed Meatballs

Meatballs are a traditional party food and with good reason – they are easy, fun, can be made in small servings, and are a source of protein. However, they often contain high amounts of sodium, sugar and fat; sometimes from hidden sources. Our meatballs reduce sodium, sugar and fat, but remain high in flavor!

To reduce fat, we use extra-lean ground beef and little oil.
To reduce sodium, we use low-sodium soy sauce, no-salt-added tomato sauce, and lower-sodium ketchup.
We also use ketchup without corn syrup and with little added sugar.
To increase the nutrition even more, we use quick oats instead of bread crumbs. This increases protein and fiber and eliminates the potential for added sugars and sodium (often found in bread crumbs). Enjoy!

Preheat an oven to 400°F; then 350°

1. In a large bowl combine egg, onion, tomato sauce, oats, and salt. Crumble beef over mixture and mix well. Shape into 1-inch balls. Place on a large oiled baking sheet with sides. Bake, uncovered, in preheated oven for 20 to 25 minutes, or until meat is no longer pink.
2. If needed to remove excess fat, transfer cooked meatballs to paper towel-lined baking sheet.
3. Meanwhile, in a medium-sized skillet, sauté garlic in oil until tender. Stir in the ketchup, honey, and soy sauce. Heat until warmed through. Remove from heat.
4. Add a few meatballs to glaze. Carefully stir to evenly coat. Transfer coated meatballs to an oiled 9×13 baking dish. Repeat to coat all meatballs. Bake at 350° for 10 to 15 minutes to serving temperature.

Yield:  30 (1-inch) meatballs

*When purchasing ketchup, you might be surprised by the differences in ingredients between brands. We recommend avoiding brands that use corn syrup and prefer to limit the quantities of both sugar and sodium.

Dill Dip

This is a fun, easy, and tasty way to dress up low-fat sour cream.

For a fun and easy dip for raw veggies, stir garlic powder, onion powder and dried dill into low-fat sour cream. There’s no need to measure, but if you want a general guideline, try ¼ teaspoon garlic powder, ½ teaspoon onion powder, and 1 teaspoon dried dill (or 1 tablespoon chopped fresh dill) for 1 cup of sour cream. Chill before serving for best flavor.

Tip: Be intentional about when you serve the food. We often assume that food needs to be present throughout a party. But then we eat “just because it’s there” and not because we’re hungry. Choose when you will bring the food out, and when you will put it away. Here are some ideas:

• Provide something else for people to hold. Many people do feel more comfortable with something in their hands. If you’d like to have something available as people gather, consider a festive beverage – perhaps some fruit juice warmed with a bit of cinnamon – see Tidbit below for more ideas.
• Put food away. When the focus of the gathering shifts to games, or singing, put the food away.
• Choose high-nutrient appetizers. That way, if people fill up on appetizers, they will have filled up on quality substance! (What a shame to fill up on empty calories and then not enjoy foods that truly nourish us.)

Tidbit: Be intentional about the nutritional quality of what you serve. It’s okay to enjoy “special occasion foods” – especially if you make the choice to improve the nutritional quality of what you serve.

• Reduce fat and hidden sugars; dips are a good place to start. For suggestions of healthier easy to make dips, see pages 42, 47, 49, 79, and 149 of Simple Choices for Healthier Eating.
• Pair sweets with high-protein and high-fiber foods to help slow down the absorption of sugar. For more ideas on integrating whole grains into your baking, see pages174-194 of Simple Choices for Healthier Eating. For ideas on natural sweeteners, see pages 196, 198-206, and 209.
• Fruit. Dried (plain or mixed with nuts); frozen (warmed to top ice cream, yogurt or cake); fresh (cut up or served whole)… fruit makes a colorful, nutritious addition to your table.
• Reduce the salt. Snack foods often are high in sodium. Look for lower-sodium options and ingredients.
• Fiber. Fruits or veggies with the skin on and whole grain breads or crackers are great examples. Fiber helps us to feel full and thus curbs the urge to eat “constantly.”

Treasure: Enjoy in moderation. Don’t stress about indulging in some fun treats … just do so moderately so that your body and mind can continue to enjoy the holidays. Some things to consider:

• Portion size. Small servings allow guests to enjoy a variety of foods without excessive eating.
• Choose beverages wisely. Fruit juice is a fun festive drink because it is colorful and can be mixed with many things. Choose 100% juice and then dilute it with sparkling water.  Use small-sized cups to limit the quantity served.  Drink water first to quench your thirst, and then enjoy the special drinks.
• Vary what you eat (and drink). Enjoy the sweet treat. But have some protein and other nutrients, too.

Check this out! The meatballs and dip featured this month incorporate many of the suggestions above:

• Our Honey-Garlic Glazed Meatballs contain whole grain oats (fiber), contain quality nutrients, use ingredients lower in sodium, sugar and fat and are easy to make in small sizes.
• Our Dill Dip uses ingredients lower in sodium, fat & sugar and is a quality appetizer when paired with veggies!

• Reduced fat by 50%
• Reduced saturated fat by 57%
• Reduced sugar by 47%
• Reduced calories by 43%
• Increased nutrients

How? We reduced the butter, the eggs, and the cream cheese, choose a healthier cream cheese and increased the amount of pumpkin. Increased spices enhance the flavor and add to the holiday feel. (We also added pecans to the crust … this does add fat, but it is good fat and is accompanied by many rich nutrients as well as more flavor and a natural sweetness.)

For additional healthier versions that do not compromise taste and appearance of several traditional holiday delights (such as sweet potatoes, dinner rolls, pumpkin pie, pecan pie, and apple pie), see Simple Choices for Healthier Eating.

Pumpkin Cheesecake

½ cup pecans
4 whole-grain graham crackers
2 tablespoons unsalted butter
16 oz. Neufchâtel cheese, softened 
¼ cup sugar
2 teaspoons ground cinnamon
½ teaspoon ground ginger
½ teaspoon mace
Freshly grated nutmeg
2 eggs
¼ cup honey
2 teaspoons vanilla
1–2 tablespoons cornstarch*
1 (15 oz.) can pumpkin

Preheat oven—350°. Line bottom of 9-inch springform pan with nonbleached parchment paper.

1. Finely chop pecans and crackers in small food processor. Melt butter and drizzle evenly over crumbs; process to mix. Transfer to prepared pan and firmly press to form bottom crust. 
2. With electric mixer beat Neufchâtel cheese, sugar and spices on medium-high speed until light and fluffy. Add remaining ingredients; mix on medium until combined thoroughly. 
3. Pour into prepared pan. Bake in preheated oven for 65–70 minutes, or until knife comes out almost clean when inserted in the center. Cool on wire rack for 30 minutes. Cover and chill thoroughly in refrigerator.

Serving: Best if prepared a day before serving. Garnish with a dollop of real whipped cream.
              *The amount of cornstarch needed depends upon the thickness of the pumpkin.

Yield: 16 servings 

Analysis/Serving:
172 Calories; 91 fat calories (10.1g fat; 5.3g saturated fat); 55mg cholesterol
139mg sodium; 14.5g carbohydrates (1.5g Fiber; 9.7g Sugar); 3.6g protein 

Helpful Hints:

• You may cut the recipe in half and bake in a 6-inch springform pan for about 10 minutes less time.
• For a gluten-free version: Use a half batch of Stir & Press Pie Crust, gluten-free version (p. 205 of Simple Choices for Healthier Eating) and use a gluten-free vanilla.
• Add some finely chopped dark chocolate to the batter for a “chocolate chip pumpkin cheesecake.”

Tips: Collecting and storing the benefits of pomegranates

• To collect the seed sacks in a pomegranate, slice the pomegranate in half. Place it in a bowl of water and gently pull the seed sacks away from the membrane. They will float to the top; you can discard everything else, as the membrane is quite bitter. 

For directions with photos, go to: http://www.pomegranates.org/index.php?c=27.   

For a video demonstration, go to: http://www.youtube.com/watch?v=-qfQ3_N7S6Y&NR=1&feature=fvwp, or http://www.youtube.com/watch?v=sHyqoeB0Wlk.

• There is approximately ¾ cup of arils (seed sacks) in a pomegranate and ½ cup of juice.
• Whole pomegranates may be stored at room temperature for several days; they will keep for 2-3 months if stored in the refrigerator in plastic bags.
• Pomegranate arils (seed sacks) can be frozen. (They often lose their shape when thawed.)  

Tidbit: Using pomegranate arils and juice in recipes

Pomegranates provide a festive flare to almost any meal or snack. Add the arils to salad greens, stir them into rice pilafs, bake them in muffins, add them to meatballs, feature them in soups, serve them on cake, stir them into yogurt, sprinkle them on ice cream, add them to a holiday punch, or simply eat them by the handful. Use the juice to make a salad dressing or a glaze for chicken, ham or pork. Drink the juice chilled, or warmed with a few spices. Enjoy!

Treasure: The nutritional benefits of pomegranates

The seeds of pomegranates are a good source of fiber and the juice is rich in nutrients – it contains more antioxidants than either green tea or red wine! It also a good source of vitamins, iron, folic acid and potassium.  Scientists believe pomegranates have many health benefits including the prevention of prostate cancer and the prevention of plaque build-up along the artery walls. If you don’t want to bother cutting up the whole fruit, enjoy drinking small amounts of the juice on a regular basis.

Fun Facts: Pomegranates are native to Iran and are cultivated in much of the Middle East as well as in California. It is believed that they were first brought to California by Spanish Missionaries. They are in season in most of North America from October through January.

Ingredients:

Oil (appropriate for medium- or high-heat cooking)
Vegetables: sliced leeks, onions (sliced green onions; minced red onion), minced garlic, sliced mushrooms, ribbon-cut spinach or Swiss chard, thinly sliced tomatoes (Romas work well)
Eggs
Cheese (1 to 2 tablespoons/2 eggs): Mozzarella with a sprinkle of grated parmesan
Milk (1 to 2 tablespoons/2 eggs)
Fresh Herbs: ribbon-cut basil, snipped chives, minced oregano
Seasonings: black pepper, nutmeg,* salt
Flour ½ to 1 teaspoon/2 eggs (prevents the frittata from falling flat after baking)

Directions:

1. Choose and prep all ingredients.
   
2. Pre-heat oven to 350-375 degrees.
3. Over low heat, gently cook aromatic veggies (leeks, onion, garlic) and oil in an oven-proof skillet.** These veggies will flavor the oil as they soften.
4. Add remaining vegetables, except tomatoes. Sprinkle with seasonings and sauté to desired tenderness.
5. Meanwhile, beat eggs in bowl with table fork until well-blended and bubbles form. (The bubbles give rise to your finished frittata.) Stir in cheese, milk, herbs, additional seasoning, and flour.
6. Pour egg mixture over cooked vegetables. Stir. Garnish with tomatoes and parsley, if using.
   
7. Transfer to oven and bake until no longer soft in the middle. Time will vary based on quantity of eggs and ingredients. If the edges are cooking too quickly, switch to broiling at 300 degrees for more even doneness.

*Nutmeg helps to cut the “green” taste when using chard and/or spinach.
**We use an uncoated stainless steel or seasoned cast-iron skillet. A 6-inch (1.25-inch depth) is appropriate for 2-egg frittata; 10-inch (2-inch depth) for 6- to 8-egg frittata.

Feeling creative?
Here’s a list of other ingredient possibilities to assist your adventure.
Have Fun!

Vegetables:arugula (chopped), black beans (canned; rinsed, drained), corn (blanch; frozen thawed), peppers (diced), potatoes (cooked/baked, chilled; sliced/diced), salsa, summer squash (thinly sliced)
Cheeses: Asiago, cottage, feta, Monterey jack, ricotta, Swiss Herbs: cilantro, dill, parsley, rosemary, sage, thyme
Seasonings: cayenne pepper, chili powder, cumin, coriander, garlic powder, fennel seed, dry mustard, onion powder, paprika, red pepper flakes

Tip: Many herbs pair well with eggs. Some of our favorite fresh herbs include: basil (ribbon-cut), chives (snipped), cilantro (minced), dill (minced), oregano (minced), parsley (minced) and thyme. Strong herbs, like sage, stand best on their own. Others, like chives, can be used alone or in combination with others. Here are some combinations you might like to try:

• basil, oregano,  & chives (hint of Italian)
• rosemary & thyme; with or without parsley (a touch of the exotic)
• cilantro & chives (a touch of Asia)
• rosemary, sage,  & tarragon (full and bold)
• chives & dill (light and fresh)

Tidbit: There are many ways to add herbs to eggs. Here are a few ideas:

• stir into scrambled eggs just as they finish cooking
• sprinkle on top of any style egg or egg casserole
• bake into egg casseroles/entrees (see Feature)
• use an herb butter as your fat for frying or scrambling eggs
• use herbs to season an egg sandwich
• sprinkle into egg salad
• add to deviled eggs

Treasure: One of the beautiful things about using herbs with eggs is that the flavor is so fresh and full that you do not need much salt, if any. We typically grab salt to flavor things that are bland … salt and pepper with eggs is a standard American combination and a hard habit to break. But with the addition of herbs, new flavors are added and the absence of salt is not noticed. Even better, you can change the flavor as often as you make eggs (just choose a different herb or herb combination), or find a new favorite that becomes a personal comfort food.

For added fun, this recipe calls for fresh chives – not just as a garnish, but as an important part of the flavor profile. (For more information on using chives, see our TTT.) Enjoy!

Beet Potato Soup with Chives
Total Time: 45 minutes     Active Time: ~20 minutes

1 tablespoon unsalted butter
¾ cup chopped onion
1 bunch fresh beets (1½ cups diced, unpeeled)
¼ teaspoon salt Freshly ground pepper, as desired
2 cups low-sodium broth (chicken or vegetable)
½ cup water
¾ pound potatoes (2 cups diced, unpeeled)
1 tablespoon fresh lemon or lime juice
Plain unsweetened yogurt
Snipped chives, as desired

1. In saucepan, sauté onions in butter over low heat, stirring often to prevent burning.
   
2. Add beets and salt and continue to sauté for about 5 minutes.
   
3. Add broth and water. Bring to boil, reduce heat, cover and simmer for 10 minutes.
   
4. Add potatoes and simmer for 12 to 15 minutes, until beets and potatoes are tender.
   
5. Remove from heat. Using an immersion blender, puree soup to desired consistency.  Stir in citrus juice.
6. Add yogurt (~1/3 cup yogurt per 1-cup serving) to serving bowl. Stir; garnish with snipped chives.

Soup may be served warm or chilled.  We like serving it at almost room temperature. (This happens naturally when adding the cold yogurt to the warm soup.)  Extra soup without yogurt may be frozen. Add yogurt and chives after reheating.

Yield: 4 servings   4 cups without yogurt

Nutritional Analysis/Serving (with yogurt) 170 calories (33 calories from fat); 3.6 grams fat (2.3 grams saturated fat);
11 milligrams cholesterol; 263 milligrams sodium;
28.4 grams carbohydrates (3 grams fiber; 10 grams sugar); 7.1 grams protein

Leek-Celery Variation: Omit onions and use the following, sautéing in Step 1 with the butter listed:

1 cup sliced leeks
1 cup celery
1 clove garlic, minced
1 tablespoon oil (designed for high-heat; such as safflower oil)

Add ½–1 cup additional water in Step 3.

Turnip Variation: Substitute diced turnips for potatoes.

Tip: Harvesting and storing chives

If you are growing your own chives, use scissors to cut the leaves about 2 inches from the ground. Trimming the plant down this low every 4-6 weeks encourages healthy new shoots to enjoy throughout the growing season.

Once harvested, whole fresh chive leaves can keep in the refrigerator for a week or more if stored in a plastic bag. Wait to wash and cut chives just before using; excess moisture and/or bruising promotes decay.

Tidbit: Adding chives to food

The flavor of chives is best preserved when chives are snipped with scissors rather than cutting them with a knife. If you chose to use a knife, a sharp chef’s knife that slices with clean, quick strokes will produce better results than a serrated knife.

The aroma of chives is quickly lost in cooking, so it is best to add chives at the very end of cooking or, better yet, to add them to dishes raw. Here are some ideas for using raw chives to provide a subtle, yet beautiful visual, aromatic, and flavorful dimension to foods:

• stir into mashed potatoes or scrambled eggs after cooking or into deviled egg mixture
• cream into cheese or butter
• sprinkle on salads, casseroles, egg dishes, fish, grilled meat, baked or roasted potatoes, or soup

The flowers of chives are also edible and provide a pleasing visual as well as textural addition to salads. (Generally, the stems of the flowers are tough and not suitable for easy eating … enjoy the flowers and the leaves, but save the flower stems for the compost!)

Finally, chives make a beautiful garnish. Crossing two leaves on top of baked fish, or across small appetizers provides an elegant look. Using the leaves to tie together lettuce rolls or a selection of steamed asparagus makes a simple meal look fancy indeed!

Treasure: Delightful “side affects” to using chives

Like many herbs, the use of chives can help reduce the need for salt; they tend to enhance appetite as well as provide flavor.

Grown in a garden or container, chives often repel common pests – including Japanese beetles!

Rosemary has been used for centuries, not only to flavor food, but to treat a variety of medical ailments, to decorate for weddings, and to enhance memory. Since it is an evergreen, it is available year-round and is well worth getting to know as you expand your culinary interests.

Tip: Rosemary is easy to use. Lightly rinse rosemary under cold water and pat dry with a towel. If a recipe calls for minced rosemary, strip the stem of leaves by holding the tip of the stem between your thumb and forefinger and gently pulling down the length of the stem. Because the oils –which provide the strongest aroma and flavor – are released as you chop, do not mince the leaves until you are ready to add them to your food. (Minced rosemary is a great addition to roasted potatoes half-way through roasting. They then pair nicely with any meat that has been cooked with rosemary.) Once the leaves are striped, the stems can be added to cooking foods to increase flavor; remove before serving.

Rosemary has a strong flavor, so use sparingly until you are familiar with the taste and know what you and your family like. Often, you do not need to even strip and mince the leaves in order to enjoy their aroma and flavor. Rosemary “branches” (leaves on stem) can be placed on and under a roasting piece of meat, in a crock of soup, or next to a roasting piece of chicken in the oven. Your kitchen will smell great and your food will take on a rich, yet subtle flavor.

For recipe ideas, see our Feature for June, and pages 156 and 157 of Simple Choices for Healthier Eating.

Finally, rosemary can be used to flavor oils and vinegars, or even butter. Yum!

Tidbit: Rosemary is inexpensive and easy to grow – even if you don’t have a garden! While rosemary grows well as a perennial shrub in southern climates, it grows well as an annual in northern climates and can be grown in containers no matter where you live. It is best started from a seedling plant, rather than from seed. There are upright varieties and varieties that droop, providing beautiful coverage for rock walls or hanging containers.

Rosemary likes warm, dry soil. Containers should not be allowed to dry out, but should be watered sparingly; rosemary does not like having wet roots! When harvesting the stems, use a sharp pair of scissors to snip the stems part way down from the top of the plant. Generally speaking, it is best to harvest the outer stems before the inner ones. If you live in a more southern climate and wish to establish your rosemary as a perennial, refrain from harvesting too many stems the first year.

As an added bonus, the scent of rosemary tends to repel many unwanted pests – including mosquitoes. Keep a pot of rosemary on your doorstep to keep these pesky bugs of summer away!

Treasure: Rosemary has a surprising number of health benefits. These powerful leaves have been associated with easing digestion, relieving inflammation, fighting free radicals, and increasing circulation. Increased blood flow to the brain can increase concentration and memory, thus giving rosemary a reputation over the ages for aiding memory. Enjoy the flavors, the smells, and the benefits of rosemary with your dishes this summer!

¼ cup High-Heat oil (see page 10 of Simple Choices for Healthier Eating)
2 tablespoons apple cider vinegar
Juice of ½ lemon (about 1 tablespoon)
2-3 teaspoons Dijon-style mustard
¼ teaspoon ground ginger
¼ teaspoon salt
¼ teaspoon pepper
2 garlic cloves, minced (2-3 teaspoons)
1 tablespoon chopped fresh rosemary (see our June TTT for preparation tips)
Small onion, sliced
4-6 small lamb or 2 large pork chops

Make Marinade: Open a gallon-sized zipped-topped bag, rolling down the top and allowing it to stand open on the counter. Combine oil, vinegar, mustard, ginger, salt, pepper, garlic, and rosemary in the bag. With a whisk, stir vigorously. Add onion slices and chops. Seal bag, squeezing out as much air as possible. Gently massage marinade into meat, making sure each piece is well coated. Use care to avoid having the bones poke holes in the bag. Lay bag inside a small baking sheet with sides (this will catch any marinade that happens to leak from the bag. Refrigerate for at least 3 to 6 hours. (If possible, turn bag over, again massaging meat, once during the marinade time.)

Broil: Open bag and pour contents – meat, onions and marinade – into baking dish; spoon marinade and onions over chops. Place under broiler set to 450 degrees. Broil for 5 to 10 minutes on each side, until internal temperature reaches 140-145 degrees for lamb or 160-165 degrees for pork. Allow meat to rest for 5 minutes before serving. During this resting time, you may cover the meat with foil to keep it warm, if desired.

Serve: Spoon cooked onions and sauce over chops. Serve.