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The Healthy Family Meals Newsletter, Issue #53 -- Have A Happy Healthy Thanksgiving
November 18, 2006

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

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Kindy's Musings....

I know that Thanksgiving is officially next week but why not start today being thankful for all the blessings in your life and your family's lives.

I have given you a few tips for a healthier Thanksgiving in 2006. Most importantly, enjoy the time of slowing down and savoring this traditional holiday!

I'm thankful for all who subscribe to my newsletter -- please let me know what new things you would like to see in 2007.....

Try the easy recipe below:


Butternut Squash & Carrot Soup Starter

Serves 6.

Start to Finish: 30 minutes


3 cups peeled, diced butternut squash (about 1 small squash)

2 cups thinly sliced carrot (4 medium)

3/4 cup thinly sliced leek or chopped onion

1 tablespoon butter or margarine

2 14-ounce cans reduced-sodium chicken broth

1/4 teaspoon ground white pepper

1/4 teaspoon ground nutmeg

1/4 cup half-and-half or light cream or dairy sour cream (optional)

Toasted pumpkin seeds (optional)

Fresh tarragon sprigs (optional)


1. In a large covered saucepan cook squash, carrot, and leek in hot butter over medium heat about 8 minutes, stirring occasionally. Add broth. Bring to boiling; reduce heat. Simmer, covered, for 25 to 35 minutes or until vegetables are very tender. Cool slightly.

2. Place one-third of the squash mixture in a food processor or blender. Cover and process or blend until almost smooth. Repeat with remaining squash mixture. Return all of mixture to saucepan. Add white pepper and nutmeg; bring just to boiling. Add half-and-half; heat through. If desired, garnish each serving with cr?me fra?che, pumpkin seeds, and/or fresh tarragon.


As the Thanksgiving holiday approaches, let's make your big meal as healthy and delicious as possible. Many of the traditional foods served during Thanksgiving can be very healthy!

Be sure to visit for more Go Healthy tips for you and your family.

When planning your Thanksgiving Day meal (and all the leftovers), try this:

Start small.

When it comes to Thanksgiving, the biggest concern is not just WHAT you're eating, but HOW MUCH. You can enjoy a variety of favorite family recipes if you have small portions of high-calorie foods such as casseroles and desserts and fill up on lighter fare such as vegetables and lean turkey.

Talk turkey.

Turkey is a great source of lean protein. It's healthiest if you skip the skin and just eat the white meat. If you prefer the dark meat, mix and match to get a little extra flavor without adding too much fat.

Be sweet on sweet potatoes.

Sweet potatoes are a source of vitamin A, vitamin C, potassium and fiber. They can make a tasty side dish or dessert. A healthy way to prepare them is to cut them in half, sprinkle them with orange juice and a little brown sugar, and pop them into the oven.

Kick the canned cranberry.

Cranberries are packed with antioxidants that can help keep you healthy. Unfortunately, canned cranberry sauce is also often packed with sugar and calories you don't need. Try making your own by mashing fresh cranberries with a generous splash of balsamic vinegar or apple juice concentrate.

Pick a pumpkin.

Pumpkin is low in fat, low in calories, and loaded with potassium, vitamin A and vitamin C. Make pumpkin pies with canned, evaporated fat-free milk, half the amount of sugar in the recipe, a graham cracker crust, and light or fat-free whipped topping for a light and tasty dessert.

Stuff with more veggies and less bread.

Opt for less bread in your stuffing and add more onions, celery, vegetables or fruits such as dried cranberries or apples to make a lower calorie version of the old standby. Try using whole-wheat bread to make it an even healthier option.

Go fruity!

Baked apples and poached pears are perfect, light ways to end any autumn meal. Avoid greasy gravy. Use a fat separator or refrigerate the pan juices and skim the fat off before making the gravy. This can cut out a significant amount of fat.

Sacrifice fat, not flavor.

Use low-fat buttermilk or low-sodium chicken stock in place of cream or whole milk in dishes like mashed potatoes, whipped sweet potatoes or butternut squash. You'll get a creamy consistency and loads of flavor, minus the unnecessary fat and calories.

Steam and mash.

Try sneaking in more low-calorie vegetables by mashing or pureeing steamed or boiled cauliflower with low-fat milk. It's a flavorful substitute for mashed potatoes and can help balance an otherwise potato-rich meal!

Veg out.

Fall veggies such as squash and green beans are great side dishes that add color and variety to a meal without adding too many extra calories.

Take your time.

Slow down, savor your food, and enjoy your family and friends. Give yourself a chance to feel full and satisfied.

Go with a smaller serving.

Start out with a smaller serving than you think you'll need, and take a little time before you go back for seconds. It sounds too simple to work, but putting less on your plate really can help you eat less. Don't skip meals before the big meal.

Have a light breakfast and/or lunch to avoid feeling ravenous at Thanksgiving dinner. If you're really hungry when you sit down, you'll want to eat whatever is available. With all those holiday treats around, resisting will be just that much harder.

Bring a dish.

If you're spending the holiday at the home of a friend or family member, bring a healthy low-fat dish to share.

Get moving!

Before dinner, round up the family for a game of touch football, go for a long walk, build a snowman - anything that gets the heart-pumping!

Drink lots of water. It helps fill you up and has health benefits.


Check out a new water drink company that was founded by Kara Goldin, a mother of four who cares about providing healthy beverages to families....she talks more below about Hint..

The idea behind Hint is simple: pure water, nature's original refreshment, accented with a hint of natural flavor.

No sugar, no artificial sweeteners: Hint is a refreshing alternative to sodas, juice and other sweetened drinks and it tastes great.

Sound good? It tastes even better.

We thank you for trying Hint, hope that you and your family enjoy it, and wish you excellent health.

Kara Goldin

CEO, Founder.

Hint, Inc

Hint is available in many specialty markets and is also sold in fine spas and hotels. If Hint is not yet available in your favorite store, please ask for it.

Hint is adding new stores, spas and hotels every week and are also interested in school and corporate lunch programs.

Get Hint delivered right to your door, click here.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006

I want to continue to offer an excellent resource in 2006 that will help you save thousands of dollars on GROCERY SHOPPING!

Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.

Save Thousands Grocery Shopping & Cook Great Food.

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
Also, if you wish to post this newsletter to a newsgroup or electronic discussion group, you may do so if you preserve the copyright and subscription information.

Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2006,

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