Healthy food changes (and recipes) for the holiday season

This is the time of year when many people struggle to maintain their health and weight. The holidays often encourage individuals to overindulge and exercise less.

“The challenges include the bombardment of advertisements to eat more and more of many high-calorie items, the plentiful amount of holiday goodies to entice us to eat everywhere we go, and even our own family traditions with high-fat, high-calorie recipes that are difficult to change,” says["ad-manager-118463-2"]= {"custom_css":[],"ad_details":[{"min_width":"","max_width":"","dfp_ad_sizes":[{"dfp_ad_width":"300","dfp_ad_height":"250"}]}],"ad_id":118463,"ad_container":"div-ad-manager-118463-2","ad_placement":"in-article","ad_name":"ad-manager-118463-2","position":"in_article","article_position":1,"out_of_page_ad":null,"lazyload":"global"};

Nutrition information per serving: 150 calories

Creamy Green Beans and Mushrooms

Start to finish: 30 minutes
Servings: 4

— 3½ cups green beans, washed and trimmed
— 1¼ cups fresh mushrooms, washed and sliced thin
— 1/3 cup low-fat cream of mushroom soup
— 1/3 cup skim milk
— 2 tablespoon green onion, minced fine

Steam green beans in steamer until crisp, but tender (three to five minutes). Place mushrooms, soup, skim milk and green onion in a medium sauce pan and bring to a boil. Reduce heat to simmer, and cook briefly for two to three minutes or until mushrooms are tender. Stir frequently to prevent burning. Add green beans, and heat thoroughly.

Nutrition information per serving: 100 calories

Crustless Pumpkin Pie

Start to finish: 70 minutes
Servings: 8

— 1 15-ounce can pumpkin
— 1 12-ounce can evaporated skim milk
— 1-2 eggs or ¾ cup egg substitute
— ½ teaspoon salt
— 1-2 tablespoons pumpkin pie spice
— 1 teaspoon cinnamon
— 1 teaspoon vanilla
— 2/3 cup of sugar substitute appropriate for baking

Combine all ingredients, and beat until smooth. Pour into a 9-inch pie pan sprayed with cooking spray. Bake at 400 F for 15 minutes; reduce temperature to 325 F, and bake for an additional 45 minutes. The pie is done when the knife comes out clean.

Nutrition information per serving: 120 calories*

*Optional: Add 2 tablespoons of whipped topping for an additional 50 calories.

Source: Mayo Clinic News Network