Try these healthy holiday options to avoid the high calorie, high sodium, high fat meals that often accompany the holiday season. Following a balanced diet throughout the year is essential in controlling lupus flares and general well-being.
Pork, white bean and kale soup
Makes: 6 servings, about 1 2/3 cups each
Active Time: 40 minutes
Total Time: 40 minutes
1 tablespoon extra-virgin olive oil
1 pound pork tenderloin, trimmed and cut into 1-inch pieces
3/4 teaspoon salt
1 medium onion, finely chopped
4 cloves garlic, minced
2 teaspoons paprika, preferably smoked
1/4 teaspoon crushed red pepper, or to taste (optional)
1 cup white wine
4 plum tomatoes, chopped
4 cups reduced-sodium chicken broth
1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
1 15-ounce can white beans, rinsed
- Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
- Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
- Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.
Per serving: 262 calories; 6 g fat (1 g sat, 3 g mono); 45 mg cholesterol; 26 g carbohydrates; 25 g protein; 7 g fiber; 627 mg sodium; 1024 mg potassium.
Nutrition Bonus: Vitamin A (290% daily value), Vitamin C (190% dv), Potassium (29% dv), Iron (20% dv)
Carbohydrate Servings: 1
Quick Baked Pears
This warm, cinnamony dessert is a healthy alternative to the ooey-gooey holiday sweets in December. Cinnamon is a source of dietary fibre, of calcium, potassium and iron.
2 large Bosc pears
2 teaspoons sugar
1/4 teaspoon cinnamon
1/4 cup dried cranberries or dried mixed fruit (such as Sun-Maid Fruit Bits)
1/4 cup low-fat granola
1/4 cup apple juice
1/2 cup vanilla low-fat frozen yogurt, divided into 4 small scoops (optional)
- Peel pears; cut in half lengthwise. Use a melon baller or grapefruit spoon to remove core and seeds, creating a hollow.
- Place pear halves, with cut sides up, in a glass pie plate. Combine sugar and cinnamon; sprinkle evenly over pears.
- Combine cranberries and granola; mound into hollows of the pear halves. Pour the apple juice in and around pear halves. Cover dish loosely with wax paper.
- Cook in microwave on HIGH 6-8 minutes or until the pears are tender when pierced with a knife. Let stand in the dish 5 minutes. Use a large slotted spoon to transfer the pears to serving plates.
- Drizzle juices from pie plate over pears and serve with frozen yogurt.
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