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10 christussantarosa.org A Guilt-Free Guide to Holiday Feasts DIRECTIONS Pour the dry pudding mix into a large mixing bowl. Add the milk slowly, whisking frequently to prevent lumps. Once the milk is incorporated, whisk for two minutes, then put the pudding in the refrigerator for 10 to 15 minutes. In a small bowl, combine cinnamon, ginger, and allspice. Pour the pumpkin into a large bowl and add the spices, stirring with a spoon. Fold the pumpkin into the pudding. Whisk for a few minutes until all ingredients are well incorporated and allow this mixture to set in the refrigerator for 10 to 15 minutes. Slowly fold the whipped cream into the pumpkin/pudding mixture, reserving about half a cup. Do not mix completely, to maintain a distinct color variation between the pumpkin mixture and the whipped cream. Assemble the mousse in a martini glass or cappuccino cup. Lightly pack 1 tablespoon of graham cracker crumbs into the bottom of the glass. Using a pastry bag, pipe the mousse into the glass in two layers, separating each layer with 1 tablespoon of graham cracker crumbs. Once the glass is full, place a sprig of fresh mint in the center and a raspberry on the side for garnish. Finish with a dollop of the remaining whipped cream. 6 Servings 133.8 Calories 0.4 g Total fat 2.5 mg Cholesterol 484 mg Sodium 197.7 mg Potassium 23.6 g Carbohydrates 2 g Fiber 6.7 g Sugars 4.9 g Protein NUTRITION INFORMATION PER SERVING INGREDIENTS 2 boxes sugar-free instant butterscotch pudding and pie filling 3 cups skim milk 1 teaspoon cinnamon ½ teaspoon ginger ½ teaspoon allspice 1 cup pumpkin, puréed 2 cups fat-free whipped cream 2 tablespoons graham cracker crumbs Fresh mint and raspberries for garnish Tasty, Healthy Pumpkin Mousse This holiday season, treat the family to pumpkin mousse, a family favorite shared by Chef Robert Cox, Aramark chef at CHRISTUS Santa Rosa Hospital – Medical Center, and then visit christussantarosa.org/livewellrecipes to watch a step-by-step video demonstration. • Incorporate seasonal superfoods. Pumpkin, Brussels sprouts, sweet potatoes, winter squash, and apples are among fall's healthiest fruits and veggies, according to the American Heart Association. Find creative ways to add these foods to the menu. Bake sweet potatoes in the oven and top them with pecans and cinnamon, or roast Brussels sprouts drizzled with olive oil. • Employ a few substitution basics. Dash foods with black pepper or garlic powder instead of salt, and use Greek yogurt in place of mayonnaise or sour cream in dips. The American Heart Association also recommends using olive oil instead of butter while cooking, flavoring sweet treats with peppermint or vanilla extract to limit sugar content, and using nonstick cooking spray instead of butter to prep baking pans. • Mix a better drink. One glass of spiked eggnog contains as many as 350 calories, according to the American Council on Exercise. Offer low-calorie beverages, such as wine, carbonated cran-raspberry water, tea, or coffee. In charge of family dinners this holiday season? Use the following meal-prep tips to keep festive favorites from negatively impacting waistlines.