HEALTH

Healthy celebrations

NUTRISPEAK Vesanto Melina MS, RD

We look forward to holiday feasting, but our anticipation may be mixed. Experience has taught us that it takes a lot of exercise in the New Year to shed bulges added in December. Some ask how we can feast while following dietary guidelines for heart disease, diabetes or cancer. We might also wonder how to create festive menus for groups that include vegetarians, non-vegetarians and/or people with food sensitivities.

Can foods be celebratory, healthful and still taste great? Yes! Often, the required adjustments to the menu or recipe are slight. Here are some examples:

Our fare might include stuffed squash, lentil or nut roast, tofurky, candied yams, delicious vegetables and cranberry sauce. Traditional foods can be prepared without dairy products, eggs or other animal products. Mashed potatoes can be made with margarine and non-dairy milk (soy milk or rice milk). Glaze carrots with margarine and brown sugar.

Gravy can be cholesterol free and vegan. (Vegetable stock can be purchased readymade or made from powder or cubes.) Roast 1/3 cup whole wheat flour over low heat until it starts to smell nutty; remove from heat. In another pan, sauté ¼ cup chopped onions and 3 sliced mushrooms in 2 tablespoons oil. Add roasted flour; stir or whisk occasionally as it cooks over low heat for 5 minutes. Add 2 cups vegetable stock or water; 1 teaspoon thyme; 2 teaspoon marjoram or rosemary; 2 tablespoons soy sauce, tamari or Bragg; and ½ teaspoon minced lemon peel (optional). Simmer over low heat for 20 minutes, whisking every few minutes as it thickens. Add salt and pepper.

To make stuffing, choose a base such as rice (for those with gluten sensitivi ties) or breadcrumbs (check the labels to find vegan bread), then be creative. Add whichever ingredients you like from the following list: nuts or seeds, herbs (thyme, rosemary, sage, parsley), salt, pepper, sautéed garlic or onions, chopped celery, cranberries and sliced water chestnuts. Bake your stuffing mix in a well oiled, covered pan at 350 degrees for half an hour. Pies (apple, pumpkin, pecan) or tarts can be made with vegetarian ingredients.

Vesanto Melina is a registered dieti tian and co-author of nutrition classics that make excellent gifts: Becoming Vegetarian; Becoming Vegan; the “Food Allergy Survival Guide” and Raising Vegetarian Children. Vesanto consults from her home office in Langley. www. nutrispeak.com, 604-882-6782.

HEALTH

Blueberry Mince Tarts Makes 7 ½ cups filling, 20 large tarts

Two of BC’s delicious fruit crops – blueberries and cranberries – are combined in these mouth-watering and refreshingly light tarts. You’ll have no flour on the countertop afterwards if you roll the pastry between two clean plastic bags. Cut each bag down two sides and open flat.

Filling: 1-1/4 cups sultana raisins 1-1/4 cups golden raisins ½ cup dried cranberries ½ cup brown sugar 1/3 cup candied mixed peel 2 tbsp fruit juice or brandy 1 tbsp lemon juice 1 tsp grated lemon rind 1 tsp ground cinnamon ½ tsp each ground cloves, ginger and nutmeg 4 cups fresh or frozen blueberries Pastry: 1-1/2 cups whole wheat pastry flour 1-1/2 cups unbleached or all-pur pose flour 1 tbsp baking powder ½ tsp salt ½ cup safflower, sunflower, canola or corn oil ½ cup ice water (made with ice cubes in glass of water) Combine raisins, cranberries, sugar, peel, juices, rind, cinnamon, cloves, ginger and nutmeg in a large bowl. Stir in blueberries and set aside. Preheat oven to 400˚. In a bowl, mix flours, baking powder and salt with a whisk or fork. Stir in oil, tossing mixture with fork until small balls form. Sprinkle ice water gradually into mixture, tossing with fork until all flour is incorporated. Gather dough into 2 balls. Roll out each ball between plastic bags or sheets of waxed paper. To cut out tarts, use a 4-inch diameter jar lid or glass. Lift dough circles with an egg lifter and place in lightly oiled or nonstick muffin tin. Place slightly more than ¼ cup blueberry filling into each tart shell. Leftover filling can be stored in refrigerator or freezer. Bake for 17 to 20 minutes or until crust begins to brown. Cool before removing tarts from tins.

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