by Michelle | Dec 20, 2018 | Recipes
By Dana Zia
December is bake till you pop month. We all know this. Visions of sugar cookies begin to dance in our heads and brainwash us into baking not just two dozen of them, but 6 or 10 dozen of them to spread the cheer. (Or the waist lines.) In my experience, it is very difficult to avoid all the Christmas cookies and other delights, but there is a way to mitigate the spread by baking lighter and with healthier ingredients.
First off, let’s debunk a myth that can be restricting when you start to experiment with changing your favorite recipes — baking is not an exact science. I know, I know, we’ve all heard how you must be precise in your baking but, I’m here to tell you, I am a first class experimenter on baked goods and rarely do they totally bomb. Ok, now that we have that cleared up, let’s get experimenting!
One of my favorite simple ways to make a healthier baked good is to replace white flour with whole wheat pastry flour. It will make a slightly chewier cookie that has a bit of a nutty flavor but I personally like that better. Whole wheat pastry flour is milled from soft white wheat so has a tender crumb, whereas regular whole wheat flour is milled from hard red wheat. Whole Wheat Pastry Flour is a good source of dietary fiber; 28 grams (1 ounce) provides 4 grams of fiber per serving and white flour provides only 1 gram. I also like to add 1/4 cup of flax seed meal or wheat germ and reduce the flour by that same amount for even more fiber. Now that we have more fiber, let’s tackle the fat in baked goods.
Most cookies are high in saturated fats with all that jolly butter that they are baked with. It is very easy to reduce that by replacing half the butter with heart healthy light tasting olive or avocado oil to lower the saturated fat content. Neither you nor Santa will notice the difference.
Another option that works great is to replace half the butter with a fruit puree like apple or pear butter. This makes for a moist and tasty cookie but you will see a difference in the oven, they don’t flatten on their own while baking. To fix this, all you have to do is to squash them with the palm of your hand before baking them. (If you lightly wet your palm before doing it the cookie dough won’t stick to your hand.) Fruit puree replacement lends itself more to cakes, muffins and drop cookies but not so much to cut out cookies.
The last tip I’ll leave you with is simple but effective; make your cookies smaller. We are so use to having HUGE cookies served to us that small cookies seem like a rip-off. Adjust your mind set and cut calories by a remarkable amount just by reducing the size of your cookie. I bought a little mini ice cream scoop and use that size when baking so I keep them small. If you are making cut out cookies, use the smallest cookie cutters you have to limit size.
Here is my favorite light sugar cookie recipe that is delicate of flavor and texture. They tend to puff up a bit when cooking so will be a little different when baking but they are so worth it. Have a very merry cookie season
Light and Lemony Sugar Cookies
Adapted from Cooking light
1 cup of sugar
1/4 cup of butter, softened
1/4 cup of light cream cheese, softened
1 large fresh egg
1/2 of a lemon’s zest
1 teaspoon of vanilla extract
2 cups of whole wheat pastry flour
1/4 cup of wheat germ or flax seed meal
1 teaspoon of baking powder
1/2 teaspoon of baking soda
1/2 teaspoon of salt
First, play your favorite holiday music. (Very important!)
Beat the sugar, butter and cream cheese with mixer till soft and fluffy, then add the egg and beat some more. Next add the lemon zest, and vanilla and mix till well blended.http://tillamookcountyhealthmatters.org/wp-admin/post.php?post=17049&action=trash&_wpnonce=ba4f88b76d
In another bowl, mix all the dry ingredients together with a wire whisk till happily combined. Add the dry ingredients together with the sugary ingredients and stir together, by hand or blender, till the dough is well formed. Shape the dough into two disks and tuck in the fridge for a few hours or preferably overnight, to firm up.
When you are ready for the magical cookie making time, preheat your oven to 400 degrees. Roll out one disk on a floured board or between two sheets of wax paper, till about a ¼ inch thick. Cut cookies out with your favorite cookie cutters and place on a lightly oiled cookie sheet. Bake for about 8 to 10 minutes till they are golden brown around the edges and the center is set. Don’t move the cookies for a few minutes while they set, they tend to be a bit fragile when hot. Decorate with icing and festive sprinkles.
Lemon icing
2 cups of powdered sugar
1 tablespoon of low fat milk
1 tablespoon of fresh lemon juice
1 tablespoon of lemon zest
1/2 teaspoon of vanilla
Christmas Sprinkles!
Stir all the above ingredients together in a small pretty bowl till well blended. If it seems a bit thick, add a bit more lemon juice till you get the consistency that you want. Spread the icing on cooled cookies or squeeze through a pastry bag or a small zip lock bag, with a tiny corner cut off. Dust the cookies with your sprinkles immediately so they will stick. Ho Ho Ho!
Nutritional information if you make 20 cookies with icing; calories 125 , fat 3.5 grams, fiber, 2 grams.
by Michelle | Dec 20, 2018 | Being Well
By Terra Marzano, LCSW, Rinehart Clinic
During the holidays, much of what we see in movies and on TV paints a picture of family togetherness. Scenes of a mom welcoming her son into her house or a family lighting their Menorah together remind us that holidays are spent with family. While close relationships exist in some families, for many of us the winter season is one of emotional strain, where the year-round grief of family estrangement is even sharper.
Family estrangement refers to the loss of relationship between family members, often to the extent that there is little or no communication between those involved. Estrangement can include emotional distance and/or physical distance. It can happen slowly over a number of years, or following a specific event. Sometimes the distance is temporary, sometimes it lasts a lifetime. Estrangement generally impacts all family members.
Though often difficult for all involved, emotional and physical distance can also be healthy. For those who have experienced family abuse, choosing to distance oneself can be a freeing and loving act. As painful as it may be, estrangement can allow for healing and recovery in challenging family relationships and pave the way for improved wellbeing.
If you are estranged from family members this holiday season, there are a number of things to consider, including:
- You aren’t alone. It is a myth that estrangement is unusual. The fact is, the more we talk about estrangement the more we realize how common it is. As we share our experience of estrangement, we understand how widespread it is and begin feeling less alone.
- Serving others helps everyone. Sharing yourself through volunteering can bring new meaning to your holiday season. Food banks, animal shelters, care centers and meal sites are ways to give to your community and be connected to the people around you.
- Friends can be family, too. Good friends can play the role of family — sometimes even better than blood relatives. It’s valid for the people you’re closest to, the ones who do the behaviors of family, to be family. You can choose your friends and your family.
- Support is available. Many people who experience estrangement find relief in talking with a therapist or counselor, someone unrelated to your or your family who is invested in your wellness. Your primary care provider can be a good starting point for resources in your area.
Given how common we know family estrangement to be, if you happen to enjoy close relationships with family, please be gentle with those around you who may be having a more challenging holiday season. Now is an especially sensitive time of year, let’s all be good to one another as we bring the spirit of the season to life.
by Michelle | Dec 14, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 15 min
Ingredients:
1 Tablespoon butter or margarine
3 slices whole grain bread
1⁄2 cup packed brown sugar
1⁄2 cup raisins
3 eggs, slightly beaten
1 1⁄4 cups nonfat or 1% milk
1 teaspoon cinnamon
1⁄4 teaspoon salt
1 teaspoon vanilla
Directions
- Butter bread and cut into small cubes.
- Combine buttered and cubed bread, brown sugar and raisins in a one-quart microwave safe dish.
- In a microwave safe bowl or measuring cup, blend together the eggs, milk, cinnamon, salt, and vanilla.
- Heat on high for 2-3 minutes until hot, but not boiling.
- Pour over bread mixture and lightly blend together.
- Microwave uncovered at 50% power for 5-8 minutes, or until edges are firm and the center is almost set.
- Let rest for 10 minutes before serving.
- Refrigerate leftovers within 2 hours.
Notes
- Serve with low-fat vanilla or lemon yogurt.
by Michelle | Dec 7, 2018 | Being Well
Time flies when you are working on wellness! It’s hard to believe the “Year of Wellness” (now Tillamook County Wellness) is still going strong as it winds down its fourth year. So often, community coalitions are a flash-in-the-pan, dependent on government funding or grants, only to fizzle out when the well runs dry.
We’ve adopted a slightly different approach here in Tillamook County. We’ve developed a shared vision of improving the health of our community. Over these past four years, we’ve built an ever-expanding coalition of community partners who are willing to devote their time, treasure and talents to keep this work moving forward.
The most significant of these contributions comes from our backbone agency, the Tillamook County Community Health Centers and Public Health Department. They are keeping the wheels on the bus, so to speak, by providing coordination and fiscal oversight to the project. It is important to note that these funds do not come from the county’s general fund but rather from the clinic itself.
Another significant contribution this year, came from a generous donation by Adventist Health, Tillamook. Many of our partners have donated vital resources to our continued operation. These are often in-kind, such as all the paid staff time organizations devote to the coordination, planning, and programming involved in changing community health from the ground up.
Our media partners have also helped us get the word out through their contributions of “earned media.” We enjoy monthly interviews on KTIL’s Tillamook Today show (Shameless plug – tune in to 95.9 FM at 9:30 AM on the 2nd Friday of each month for Wellness news!) If you are reading this article, then you are probably aware of the countless inches of newspaper space the Headlight Herald has gifted us through our weekly Wellness column over the past few years. And the Tillamook County Pioneer provides this same level of generous coverage on-line. We are truly blessed indeed. These relationships allow us to devote our limited cash resources to things like community wellness programming, trail building and improved access to nutrition.
The leadership and support of our County Commissioners, Task Force and committee co-chairs, as well as from our leadership team are what keeps the wellness bus on the road and heading in the right direction. Representatives from Oregon State University Extension, Family & Community Health and Oregon Health Sciences University (OHSU) have provided vital services, bringing outside expertise to our local efforts. Through this partnership, we hosted several national experts in the areas of coalition building, community health and diabetes prevention from May through October of this year. The knowledge gained from these workshops has been put to use by our committees as they design specific action plans for 2019 and beyond, a process which is wrapping up at the time of this publication.
The tireless and selfless nature of our coalition partner and volunteer efforts has not gone unnoticed. In October of this year, Tillamook County Wellness was awarded the Oregon Health Authority “Place Matters” Organization Leadership Award. This statewide level of recognition validates that we are truly headed down the right road. It has invigorated our team to press on and see how significant of an impact we can make on improving the health of our county residents.
Focused on reducing risk for Type 2 Diabetes, our Wellness Action Committees include: Access to Healthy Food, Access to Physical Activity, Health Promotion, Health Screenings and Workplace Wellness. For a list of our coalition partners, visit our Community Partner page. If you’d like to join in this work or make a donation, contact tillamookcountywellness@gamil.com. For more information about Tillamook County Wellness, visit our website tillamookcountyhealthmatters.org and remember to Like and Follow us on our Tillamook County Wellness Facebook page.
by Michelle | Dec 6, 2018 | Eat Well, Recipes
By Dana Zia, The Golightly Gourmet
“I think it is more important to have fun and spend time with my guests at parties.” The Barefoot Contessa
The festive party season has officially begun. Lovely parties decked out in garlands of cedar and holly berries, beckon to us. Twinkling lights, laughter and rich holiday foods grace warm homes filled with party goers. We might even be so inspired by the season as to deck our own halls and have a party. Whatever the case, going to or having a party, there is a definite art to it. Here are some tips to help you avoid getting stressed out of your mistletoed mind and expanding your waist to Santa’s girth.
One of the key components of a stress-free holiday party is easy, healthy food. I know “easy” and “healthy” used in the same sentence with “holiday party” seems like an oxymoron, but it is possible. I assure you.
There are two festive dishes that you can serve at any party that will be received with big rosy smiles; the vegetable platter and the fruit and cheese platter. We’re not talking just any ole platter like you get from a grocery store. (Even those will do in a pinch) We are talking about an updated, healthy and sexy looking tray of merry, healthy foods! These trays are easy to put together and filled with goodness that we all need this time of year. They can even be elevated to art work, with little planning and prep. Oh, and they don’t require any cooking. Easy, healthy and delicious; check.
First off, when planning the platter of your choice, think textures and colors. Start by choosing an interesting platter to arrange it on. A large wooden cutting board or a bamboo tea tray are my favorite go-to containers. I have found some great platters at Good Will or other thrift stores that are interesting and affordable too.
Let’s start with the luscious fruit and cheese platters. Pick out an array of different cheeses; a hard one, a soft creamy one, a mild one and a pungent one. Choosing locally made cheeses adds even more interest to the tray or try making a cheese log for a kick. Tip: Let your cheeses come to room temperature for a few hours before serving as cheese tastes better that way.
Next, think fruit; colorful, different shapes, and the simpler the better. Choose fruits that are in season and are easy to pick up and eat. Grapes, apples and pear slices, figs and tangerines slices are good choices for this time of year. (To keep your pear and apple slices from turning brown, squeeze the juice of an orange over them and toss till well coated.)
Add some dried fruit, like cranberries and apricots, then some nuts roasted cashews and almonds are always good. Choose some sliced breads or crackers for the platter as well. I love nut crackers, like “Blue Diamond Nut Thins” because they are healthy, gluten-free and have great crunch.
Let’s talk vegetable platters, or in French, “crudités platter,” which are equally enjoyable to create. Once again, think colors and textures. Carrots of different colors, sliced in half lengthways, radicchio and Belgian endive cut into little scoops, cherry tomatoes, snow peas, lightly steamed green beans and asparagus, julienned bell peppers and celery make great choices. Make a dip for the vegetables that is sleek and different. Something like a “Green Goddess”, baba ganoush, or zesty orange hummus dip. (Recipe follows)
Now for the fun part, assembling your masterpiece. Allow your creative spirit to flow here. Pick some herbs, like sprigs of rosemary and sage, to arrange around the platter to add interest. Pine boughs that have been washed work too if you can’t get fresh herbs. Pomegranate seeds or dried cranberries sprinkled around the herbs make a lovely holiday theme.
You can use leaves from the garden to place under the cheese, fruit and veggies. Make sure they are non-poisonous and pesticide free first! Our native salal is a great one to use; completely edible and evergreen. (Holly and mistletoe are not edible, so don’t use them.) Then arrange the fruit and cheeses or the veggies in a fun and pleasing way. Use your imagination and most of all enjoy the process and the different flavors you are presenting. Your tray will be well visited! There are many people wishing to eat healthy foods this time of year. I wish you a healthy and (relatively) stress-free holiday season!
Zesty Orange Hummus
Adapted from Cooking Light. You can get all the spices, from your local grocery store, including Mother Nature’s in Manzanita. Great served with veggies or pita wedges.
½ onion roughly chopped
2-6 cloves of garlic
¼ cup of orange juice
2 tablespoons of rice vinegar
2 teaspoons of low sodium soy sauce
2 tablespoons of tahini (sesame paste)
1 tablespoon of dried parsley
¼ teaspoon of ground ginger
¼ teaspoon of ground coriander
¼ teaspoon of turmeric
½ teaspoon of cumin
½ teaspoon of smoked paprika
Or regular paprika
1 15 ounce can garbanzo beans (rinsed and drained)
Get down the old food processor or a blender on steroids. Add the onion and the garlic to the food processor then whirl until diced up. As the processor is running, add the rest of the ingredients, one at a time until well blended.
Serve sprinkled with smoked paprika, a drizzle of a really good olive oil and some holiday love.
