FRESH START
Kicking off the holiday season healthfully

Halloween is just the first in a long line of happy eating holidays. Start the holiday season off right with festive recipes that emphasize fresh, seasonal foods. Try this menu for entertaining friends or family on Halloween or any time this fall. All recipes serve 8–10 people.

CRANBERRIES are not just for Thanksgiving. These fall fruits are packed with proanthocyanidins, which may help remove harmful bacteria from your body, and antioxidants, which support healthy aging. Try this fresh cranberry sauce over grilled or roasted pork tenderloin or boneless, skinless chicken thighs seasoned with salt, pepper and ground sage.

INGREDIENTS
1/2 cup brown sugar
1 cup apple juice
2 tablespoons honey
1 cinnamon stick
12-ounce package fresh cranberries
Combine all ingredients in a saucepan. Bring to a boil. Reduce heat and simmer for 15 minutes or until mixture is slightly thickened. Discard cinnamon stick. Cool before serving.

SWEET POTATOES are high in fiber and vitamins A and C. Karen Keiser, LDN, Registered Dietitian at Ochsner St. Anne General Hospital, recommends this sweet potato soufflé as a healthy and tasty replacement for a sweet potato pie.

INGREDIENTS
2 cups mashed cooked sweet potatoes
1 can evaporated skim milk
2 eggs, lightly beaten
24 packets Equal
1 tablespoon margarine
1 tablespoon all purpose flour
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
Combine all ingredients until smooth. Pour into a baking pan coated in cooking spray. Bake at 400° for 15 minutes. Reduce heat to 325° and bake 30 minutes or until a toothpick comes out clean.

BRUSSELS SPROUTS get sweeter in the fall, when the crops cool off. And they have only 30 calories per half-cup serving. For a delicious, simple preparation, remove the stem ends and slice in half lengthwise. Lightly coat a cookie sheet with olive oil. Place the sprouts, cut side down, on the cookie sheet and sprinkle with salt and pepper. Roast in the oven for 15 minutes or until tender at 450°.

A TRICK FOR TREATS

While it’s OK to eat Halloween candy in moderation, that’s easier said than done. Karen Keiser, R.D., LDN, recommends this trick for turning treats into a fiber-filled, antioxidant-rich snack.

CHOCOLATE-DIPPED APPLES
1 Slice one Granny Smith apple into wedges, leaving skin on.
2 Unwrap four plain mini dark chocolate bars and place in a small glass bowl.
3 Microwave the chocolate until melted, approximately 30 seconds.
4 Add 10 chopped peanuts or 2 chopped walnuts to the melted chocolate for added antioxidant benefits.
5 Dip apple slices into melted chocolate and enjoy!

Serves two kids or one adult.

MEET THE REGISTERED DIETICIAN
Karen Keiser, R.D., LDN
Registered Dietitian at Ochsner
St. Anne General Hospital