A SoRem Thanksgiving

Air date 11/23/11

Dr. Rick and Dr. Allyn share family recipes, take Thanksgiving quizzes and answer listener health questions in preparation for Thanksgiving.

Audio

Dr. Rick's Recipes for Dummies

Dr. Rick's family recipes offer up some light and healthy options on Thanksgiving!

Dr. Rick's Wife's Reduced Fat & Sugar Pecan Pie

Make Pie Crust

1 1/3 c. flour
1/3 c. canola oil
3 tbsp. skim milk

Blend oil and milk in large bowl. Add flour. Stir with fork until large clumps form. Press into ball. Flatten to form 5-6 inch "pancake". Roll pancake between sheets of wax paper. Peel off top sheet of wax paper. Flip pancake into 9 inch pie pan. Remove other sheet of wax paper. Press dough to cover bottom and edge of pie plate. Trim and flute edge.

Make Filling

1 cup "Splenda"

1/2 cup "Karo" light corn syrup (0 grams high fructose corn syrup)

1/4 cup "I Can't Believe It's Not Butter Lite"

3/4 cup "Egg Beaters"

1 cup pecan halves or broken halves

Mix "Splenda", "Karo", and "I Can't Believe It's Not Butter Lite". Add "Egg Beaters" and pecans.

Bake

Bake in pre-heated oven at 350 F. for approximately 30 - 35 minutes.

Dr. Rick's Daughter's Sweet Potato Casserole

All measurements are approximate on this recipe.

4 large or 6 medium sweet potatoes

1/2 to 1 cup "I Can't Believe It's Not Butter"

1/2 cup of fat free milk

1/4 cup of orange juice

1 teaspoon vanilla flavoring

1/4 cup "Egg Beaters"

marshmallows (optional)

Bake sweet potatoes at 400 F. Let cool. Peel. Put in large bowl. Add "I Can't Believe It's Not Butter". Stir until mixed. Add fat free milk, "Egg Beaters" and orange juice. Stir until mixed. Add vanilla flavoring. Stir until mixed. Put in 9" X 13" baking pan. Put marshmallows close together on top if desired. Bake at 350 F. for approximately 20 minutes. The final consistency is like mashed potatoes.

Dr. Rick's Son's Turkey Prescription

1 turkey (any size)

"I Can't Believe It's Not Butter Lite"

Chef Paul Prudhomme's MAGIC or other Salt Free seasoning

black Pepper , oregano, and garlic sprinkles or powder mixed to taste

1 turkey cooking bag

Whole Wheat flour

Thoroughly wash and clean turkey. Remove neck and all giblets. Hold one side of turkey with one hand and pull skin of breast portion back to expose white meat. Sprinkle all ingredients on meat to your liking. Put skin back in place and put small amount of ingredients on top of turkey. Sprinkle 3 tablespoons of wheat flour in cooking bag and skake. Put turkey breast down in bag. Make large slits in cooking bag in several places. Close cooking bag with tie provided in box of cooking bags. Cook in roasting pan at 325 F. Calculate time using instructions on turkey (average is 20 - 30 minutes per pound). Temperature on thigh should be 180 F. when done or when thigh is pushed deeply with a fork juices should be clear and no longer reddish pink.

* Dr. Rick's wife patiently walked Dr. Rick through these instructions. She said this should have been titled, "Cooking for Idiots!".

Healthy Recipe Substitutions

Dr. Rick and Dr. Allyn enlist dietitian Olivia Henry for tips on healthy recipe subsitution.

Southern Remedy’s Holiday Eating Recipe Makeover

Instead Of:	Use:
Oil when baking	Unsweetened Applesauce
Egg yolks	2 egg whites or ½ cup egg substitute per egg
Whole milk	Fat free (skim) or 1% (low fat) milk
Heavy cream	Half and half mixed with fat free evaporated milk (equal parts)
Ice cream	Frozen yogurt
Sour Cream	Low fat sour cream or low fat yogurt
White Flour	Whole Wheat Flour
Nuts	Half amount (toasted)
Syrup	Sugar free syrup or preserves
Pie Crust	Low fat graham cracker crust
Canned Fruit in syrup	Canned fruit in water or juice
Marinade or salad dressing	Fruit Juice as a meat marinade or can add fruit juice to make a dressing vinaigrette
Coconut	Half amount (toasted)
Butter	Light or Low fat butter
Chocolate chips	Dried Fruit or cocoa
Sugar	Splenda Sugar Blend
Vegetable or Corn oil	Olive or canola oil
Cream of Mushroom or Cream of Chicken	98% fat free cream of mushroom or cream of chicken
Cheese (full fat)	Low fat cheese (fat free cheese does not melt well)

Recipes:

Meal Item & Contents	Traditional	Try This
Egg Nog	Egg yolk and heavy cream	Egg substitute (egg white) and skimmed condensed milk
Pumpkin Pie	Heavy Cream and white sugar	Skim milk and brown sugar (1/2 amt) and add more spice
Gravy	Meat drippings	Low fat or fat free broth (low sodium) OR refrigerate gravy to harden and skim off fat
Chips and Dip	Regular Chips and full fat sour cream dip	Cup fresh vegetables with low fat yogurt or low fat sour cream with herbs OR Pita Chips with Hummus
Green Beans	Bacon or other high fat meat	Slivered almonds
Sweet Potato Casserole	Butter, sugar, marshmallows	Chopped pecans and cinnamon, orange or apple juice to sweeten or sprinkle brown sugar
Stuffing or Dressing	White Bread, lard or butter	Whole grain breadcrumbs, low fat, low sodium chicken broth
Turkey	Skin of turkey	Remove excess fat and skin
Meat Entrée	Full Fat Meats	Ham, pork tenderloin, top sirloin, turkey
Green Salad	Iceberg Lettuce	Romaine or green leaf lettuce with chopped fresh vegetables
Ambrosia Fruit Salad	Canned fruit, coconut, sour cream, whipped cream, powdered sugar	Fresh Fruit Salad
Mashed Potatoes	Butter and whole milk	Chicken broth, skim milk, garlic, and parmesan cheese
Green Bean Casserole	Canned green beans, cream soup (full fat), fried onion rings for topping	Fresh green beans, 98% fat free cream of mushroom soup, almonds for topping
Dessert Cake	Pound Cake	Angel Food Cake with fresh strawberries

Turkey Talk Line!

Dr. Rick and Dr. Allyn mentioned the Turkey Talk Line for anyone needing help while making your turkey on Thanksgiving! Click HERE for more information!

Dr. Rick's Recipes for Dummies
Healthy Recipe Substitutions
Turkey Talk Line!

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A SoRem Thanksgiving

Audio

Dr. Rick's Recipes for Dummies

Healthy Recipe Substitutions

Turkey Talk Line!