Healthy holiday cooking - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

Healthy holiday cooking

By Stephanie Byars - bio | email

CAPE GIRARDEAU, MO (KFVS) - The holidays are a time for family gatherings around the table.  However, you don't have to pack on the calories and fat to enjoy that holiday meal.  Dietitian, Raina Childers, with Southeast Hospital shares these recipes to help make tasty dishes that are healthy for us.  

Baked Oatmeal 


  • 2 cups uncooked quick-cooking oats
  •  ¼ cup Splenda Brown Sugar Blend
  • 1/4 cup craisins
  • 1 Tablespoon chopped walnuts (optional)
  • 1 teaspoon baking powder
  • 1 ½ cups fat-free milk
  • ½ cup unsweetened applesauce
  • 1 teaspoon vanilla
  • 2 Tablespoons non-hydrogenated margarine, melted
  • 2 egg whites, beaten
  • Cooking Spray


  • Preheat oven to 375 degrees.
  • Combine the first 5 ingredients in a medium bowl. Combine milk, applesauce, vanilla, margarine, and egg. Add milk mixture to oatmeal mixture; stir well. Pour into an 8-inch square baking dish coated with cooking spray. Bake at 375 degrees for 20 minutes. Serve warm. Top with fat-free milk or sugar free syrup.

Yields:  5 servings (2/3 cup)

Nutrition Information: Calories: 260, Fat: 7 grams, Carbohydrate: 48 grams, Protein: 7 grams, Fiber: 3.4 grams, Sodium: 171 mg.

Prune Fudge
Makes 64 pieces


2 cups sugar
½ cup Splenda
2/3 cup evaporated skim milk
2 TB Smart Balance non-hydrogenated margarine2 cups semi-sweet chocolate chips
1 jar (7 ounce) marshmallow cream
2 ½ ounces pureed prunes (baby food)
1 teaspoon vanilla extract

 Line an 8 inch square pan with foil and coat the foil with nonstick cooking spray; set aside. IN a heavy saucepan over medium heat, bring sugar, milk, and butter to a boil stirring constantly. Cook and stir for 5 minutes. Remove from heat; stir in chocolate chips until smooth. Stir in marshmallow cream, prunes and vanilla. Pour into prepared pan and refrigerate until firm (1 hour).

 Lift fudge out of pan and remove foil. Cut into 1 inch squares

 Nutrition Facts:  One piece = 70 calories,1.9 gm fat, 12 gm carbohydrate,.6gm of protein, 14mg sodium and trace fiber

Mashed Sweet Potatoes with Mint Recipe


  • 2 ½  lbs light yellow sweet potatoes, peeled, cut into 2 inch chunks
  • 1/4 cup olive oil
  • 1/2 cup to 1 cup water
  • 1/4 cup minced onion
  • 1/2 small garlic clove, minced
  • 1/4 cup chopped mint leaves, packed, (about 30-40 leaves)
  • 2 Tbsp minced cilantro, packed
  • ¼  teaspoon Sea Salt
  • 1 Tablespoon Sugar or Splenda
  • 1/2 teaspoon vanilla extract


1 You can cook the sweet potatoes by either roasting or boiling. To roast, rub olive oil all over the pieces, sprinkle lightly with salt, and put them in a roasting pan, cook at 425°F for 40 minutes, until cooked through and lightly browned. To boil, put in a saucepan and cover with an inch or two of cold water. Bring to a boil, add 1/2 teaspoon salt, reduce heat and simmer for about 15-20 minutes, or until a fork easily pierces through the pieces.

2 Place cooked sweet potato pieces in a large bowl, add olive oil, mash with a potato masher until completely mashed. Slowly add water, stirring with a wooden spoon until the sweet potatoes reach desired consistency.

3 Stir in the onions, garlic, mint, and cilantro. Stir in vanilla extract. Add salt, and sugar.

Serves 6.

Nutrition Information: Calories: 273, Fat: 4.8 grams, Carbohydrate: 55 grams, Protein: 3 grams, Sodium: 114mg, Fiber: 7.8 grams.



Low Calorie Pumpkin Pie


  • 2 Tablespoons of reduced calorie margarine
  • ½ cup egg substitute
  • 1 can (12 ounce) evaporated skim milk
  • 1 can pumpkin (15 ounce)
  • ½c Low Fat Bisquick baking mix
  • 3/4c Splenda
  • 1 ½ teaspoon pumpkin pie spice
  • 2 teaspoons vanilla extract

Mix all ingredients together and pour into greased 8-9" pie plate. Bake at 350 degrees for 50-55 minutes.

Yields: 8 servings

Nutrition Information: 118 calories, Fat grams: 3.5, Carbohydrate grams: 15, Protein grams: 6, Sodium mg: 190

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