Plan Now to Eat Sensibly Over the Holiday Season

The holiday season can be a time of extreme frustration for health watchers. So the American Heart Assn. is again offering its free recipe brochure "Holidays a la Heart" to the public.

The sixth edition of reduced fat, sodium and cholesterol recipes is designed to allow healthful eating during Thanksgiving, Hanukkah, Christmas or New Year's Day without sacrificing tastiness or variety.

"There's no need to face holiday feasts with the feeling that you're doomed either to major overeating or, in the name of good sense, to Spartan self-denial," said Nancy Becker, registered dietitian and chairperson for the American Heart Assn. Greater Los Angeles Affiliate nutrition committee.

Among the dozen recipes in the booklet are those for holiday turkey breast, apple stuffing, Sweet Potato Cups and hot spicy cider. For dessert there's a choice of hot raisin spice pudding, Marie's peach cake or yogurt parfait.

To order a copy of the brochure, send a business-size, self-addressed stamped envelope to Holiday Menu, American Heart Assn., 3550 Wilshire Blvd., Los Angeles 90010.

The following recipes were taken from the holiday cooking booklet.


1 (10 1/2-ounce) package firm tofu, drained

1 teaspoon apple cider vinegar

2 1/2 teaspoons prepared mustard

1 teaspoon honey

1/2 teaspoon ground turmeric

2 tablespoons minced celery

2 tablespoons minced onion

1 teaspoon parsley

1/8 teaspoon white pepper

1 dozen small, hard-cooked eggs


Combine tofu, vinegar, mustard, honey, turmeric, celery, onion, parsley and pepper in blender or food processor container and blend until smooth. Slice eggs in half, lengthwise and reserve yolks for other use.

Fill large nozzle pastry tube with un-egg mixture and pipe mixture into hollows of each egg white. Lightly sprinkle with paprika. Chill and serve. Makes 12 servings.


18 medium mushrooms

2 cloves garlic, minced

1/2 teaspoon oregano

1/2 teaspoon basil

1 tablespoon minced parsley

1/2 cup unsalted bread crumbs

1/2 cup oats

1/2 cup low-fat cottage cheese

1 carrot, grated

2 tablespoons grated Parmesan cheese

2 tablespoons minced onion

Remove stems from mushrooms and chop stems fine. Combine garlic, oregano, basil, parsley, bread crumbs, oats, cottage cheese, carrot, cheese and onion. Add chopped stems and spoon mixture into mushroom caps. Bake 10 minutes, covered, at 400 degrees, then uncover and bake 5 to 10 minutes longer. Makes 6 servings.


2 pounds sweet potatoes

2 tablespoons diet margarine

2 teaspoons grated orange zest

1/2 cup orange juice

1/2 cup raisins

6 large oranges

6 large marshmallows

Boil potatoes in small amount boiling water about 20 minutes or until tender. Cool, peel and mash. Add margarine and orange zest and beat until fluffy. Add orange juice and raisins. Stir well.

Slice off top quarter of orange and remove pulp from larger part. Heap potato mixture into orange shell. Top each shell with marshmallow. Bake 20 minutes at 350 degrees. Makes 6 servings.

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