Issue link: https://viewer.e-digitaledition.com/i/716043
BELIEVE IT OR NOT, EATING HEALTHY DOESN'T HAVE TO MEAN GIVING UP YOUR FAVORITE FOODS. Comfort Foods Healthier CREATING Creamy Garlic Mashed Potatoes Mashed potatoes are the ultimate comfort food for many people, but they can get unhealthy pretty quickly. This recipe replaces full-fat sour cream with nonfat Greek yogurt, and uses fresh seasonings like garlic to decrease salt usage, making these mashed potatoes a healthier option. INGREDIENTS 2 pounds Yukon Gold potatoes 5 medium cloves of garlic 1 cup nonfat plain Greek yogurt ½ teaspoon salt 2 tablespoons unsalted butter ¼ cup green onions or chives to garnish INSTRUCTIONS 1. Wash potatoes. Peel or leave the skins on, per your preference, and quarter. 2. Bring water to boil. Add potatoes, and reduce heat to medium-low. Cook for 15–20 minutes, or until potatoes are fork tender. 3. Melt butter and garlic together and brown. Set aside. 4. Drain potatoes and combine in large bowl with butter and garlic mixture. Mash. 5. Add nonfat plain Greek yogurt and salt, and mix until desired texture. NUTRITION INFORMATION (PER SERVING) Makes: 6 servings Calories: 171 Total Fat: 4.8g Saturated Fat: 3.0g Sodium: 243mg Potassium: 682mg Carbohydrates: 26.3g Dietary Fiber: 3.7g Sugars: 3.3g Protein: 6.6g WHETHER EATING COMFORT foods as a reward for a job well done, a way to relieve stress, or simply to enjoy the texture, everyone has their personal favorite food. Unfortunately, for most of us, those foods aren't always healthy— but many of them can be with just a few tweaks. "Something everyone can do is monitor portion control," says Heather Krieger, RD, CD at HSHS Sacred Heart and St. Joseph's hospitals. "Look at the big picture of what your body needs throughout the day—vegetables, fruits, healthy fats and proteins, whole grains—and build your plate accordingly." EAT THIS, NOT THAT Healthy substitution options are endless. Pizza can be made with cauliflower crust, whole wheat pasta can be substituted for more traditional options, and ground turkey can even take the place of ground beef in meatloaf. "For desserts, you can use applesauce or beans in baking, or avocados as a healthy fat option," Krieger says. "Watch what you put into the food you cook. Are there ways you can substitute healthier fats, or use less fats? If you or someone in your home has heart health concerns, can you use less salt?" Krieger encourages people to cook for themselves, as it allows more opportunities to use healthy substitutions and still enjoy their favorite recipes. "I always tell people not to deny themselves the things they love, because that tends to backfire and they end up eating more than they would otherwise," Krieger says. "The key is to focus on portion control, and to take opportunities to make the food you eat healthier overall." If you want to take control of your eating habits, check out the GO myWAY online wellness tool and select the "nutrition" tab. Sign up for online nutrition and weight management workshops when they are available. Visit gochippewavalley.com and click "GO myWAY." Registration is free. 1 5 S A C R E D H E A R T E A U C L A I R E . O R G