Houston Brown's Healthy Cooking Corner

Houston Brown, Advisory Council Member

Celebrate with Healthy Versions of Holiday Favorites

Houston has been diligent in following his physical therapy routine after knee and hip replacement surgeries this year.

He's not one to take recovery lying down—unless it’s part of his regime of leg strengthening!

This holiday season I will be celebrating the end of a long year of recovery. Last February, I went into the UW Medical Center to have my right knee replaced. Before I had much of a chance to enjoy my new knee, I was back in the operating room for a hip replacement on June 19.

I am normally an active person, so the long slow recovery process following both of these operations was very difficult for me. I had to make many lifestyle changes, including having my niece and others help with household chores, shopping, and other things I normally took for granted. As for diet, I had to watch very closely how I ate because being so inactive, I started to gain weight. Having worked for many years to get in shape and keep the weight off, this was very frustrating.

Finally, after many months of rehab, I am back to my normal routine. In addition to my twice weekly physical therapy sessions, I am working out regularly at my gym several times a week. 

I am especially grateful to be back on my feet in time to share the holiday season with friends and family. Food is a key part of these annual celebrations, but that doesn’t mean we have to wait until the New Year to eat right. With a little bit of tweaking, we can enjoy more healthful versions of traditional holiday favorites.

Millions of Americans enjoy green bean casserole and mashed potatoes with their holiday dinners. Too bad these classic side dishes are not as good for us as they taste!

For a more healthy version of the green bean casserole, I use low fat milk and low sodium broth.  I also trade in the canned french fried onions for oven fried ones, trimming the total fat by 8 grams and dropping the sodium by 257 mg.  In the mashed potatoes, I use a flavorful and locally grown variety of potato, along with a few previously secret ingredients. The result is so delicious that you won’t need the gravy.

Seconds anyone?

Healthy Green Bean Casserole

8 servings
(Total preparation time 45 minutes; 30 minutes of active cooking/prep work)

Non-stick olive oil cooking spray
1 large onion cut into ½ inch sliced rings
5 Tb. flour
Salt & pepper
1½ pounds green beans, trimmed
1 large shallot, chopped finely
1 Tb. margarine or butter
1 container (10 oz.) crimini or white mushrooms, sliced
1 cup reduced sodium chicken broth
½ cup low fat (1%) milk

1. Preheat oven to 425 degrees. Line cookie sheet with foil and spray with olive oil.
2. In a medium sized bowl, toss onion with 2 tablespoons of the flour and 1/8 teaspoon of salt.  Spread onion in single layer on prepared foil/cookie sheet and spray with olive oil.  Bake for 14 minutes, then toss to rearrange.  Lightly spray with olive oil. Return to oven and bake for another 15 minutes or until crispy.
3. While onions are cooking, heat 3 quarts of water in a 5 quart saucepan. When boiling, add beans and cook uncovered for 5 minutes, or until crisp, but slightly tender. Drain beans in colander under cold running water to stop the cooking process.
4. In the same saucepan, melt margarine or butter on medium heat. Add shallots and cook for 2 minutes, stirring continuously. Add mushrooms and cook 7-8 minutes, or until tender, stirring often. Stir in ½ teaspoon salt, ¼ teaspoon pepper and 3 tablespoons of flour. Cook for 1 minute, and then add broth and milk. Bring to a low boil. Reduce heat to low and cook for 2 more minutes. Remove from heat and stir in beans.
5. Transfer mixture to a 2 quart baking dish and bake at 425 for 15 minutes. Remove from oven, stir mixture, and top with sliced onions. Bake another 5 minutes, or until sauce is bubbly (may cover at this point with foil or lid).

Each serving is about 95 calories, 5 g protein, 16 g carbohydrates, 2 g total fat, 4 g fiber, 285 mg sodium and 1 mg cholesterol.

Healthy Buttermilk Mashed Potatoes

10 servings
(Total preparation time 40 minutes; 15 minutes active cooking/prep work)

4 pounds Yukon Gold potatoes (about 12), peeled and cut into 2" pieces
Salt and pepper
2 Tb. margarine or butter
3 bunches of green onions, thinly sliced crosswise
1¼ cup buttermilk

1. In a covered 5 quart saucepan, combine potatoes, 1 teaspoon of salt, and enough water to cover potatoes. Heat on high to boiling, then turn to low and simmer until tender (about 20 minutes).
2. Meanwhile, in a 12" non-stick skillet, melt margarine or butter over medium heat.  Add green onions and cook 3-5 minutes or until tender. Add buttermilk and heat until lukewarm, stirring occasionally (don't worry if buttermilk separates; it will come back together when mixed). Remove from heat.
3. Drain potatoes, return to saucepan, and heat on low for about one minute, tossing occasionally. This helps potatoes dry slightly. Using a potato masher, coarsely mash potatoes and then add buttermilk mixture, 1 teaspoon salt, and ½ teaspoon pepper. Continue mashing until almost smooth.
4. Reheat if necessary before serving.

Each serving contains about 185 calories, 4 g protein, 37 g carbohydrates, 3 g total fat, 3 g fiber, 1 gram cholesterol and 365 mg sodium.