Keeps

Are you looking for ways to save this holiday gift-giving season? With your children’s teachers, neighbors, doctors, and even loving grandparents – your gift list just keeps growing. This year give the gift that keeps on giving, without blowing your budget. Homemade goodies reserve a special place amongst the array of store bought gifts. Fruitcake isn’t the only food worth giving this season.

One of my favorite gifts to give are quick breads. Too busy to cook around the holidays? No problem – quick breads are easy to make and can be made ahead of time and frozen.
I promise, Chocolate Zucchini Bread is one of my absolute favorite nutritious-and-delicious quick breads, so don’t let this combination startle you. Easy Cranberry Yam Bread is another family favorite that gets requested every year! Also, make the bread in different size loaf pans to give an assortment of different type breads—or maybe you need just a little something for a present.

Another great gift idea is my yummy Snack Mix. So easy to whip up, I often find myself craving the combination of this sweet and salty treat. You can use red and green M&M’s to get into that festive holiday spirit. Fill decorative containers with the Snack Mix and this fun gift becomes functional as they have the container to use forever.
The holiday season is often thought of as a season to splurge. Give your wallet and your waistline a break with these holiday favorites. By adding a personal touch to your next holiday gifts you can let your gift-giving list grow without worry. These delicious homemade recipes are the perfect economical gift everyone will enjoy – with a trim and terrific twist.

Chocolate Zucchini Bread
This delicious chocolate bread gets extra moisture and nutrition from unassuming zucchini. Chocolate lovers will be delighted.

16 servings/serving size: 1 slice

1 cup all-purpose flour
1/2 cup whole wheat or all-purpose flour
1/4 cup cocoa
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon baking powder
1 cup light brown sugar
2 large eggs
1/3 cup canola oil
1 teaspoon vanilla extract
1 1/2 cups shredded zucchini
1/2 cup chopped walnuts
1/4 cup skim milk

1. Preheat oven 350° F. Coat 9x5x3-inch nonstick loaf pan with non-stick cooking spray.
2. In bowl combine flours, cocoa, baking soda, cinnamon, baking powder. In medium bowl, mix brown sugar, eggs, oil, vanilla until blended. Stir in zucchini and walnuts.
3. Using third of flour mixture each time, add flour mixture alternating with milk to zucchini mixture, stirring lightly after each addition just until moist.
4. Transfer batter to pan, bake 45-55 minutes or until toothpick inserted in middle comes out clean. Do not overbake.

Nutrition information per serving:
Calories 177, Calories from Fat 72, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 27 mg, Sodium 108 mg, Total Carbohydrate 24 g, Dietary Fiber 1 g, Sugars, 14 g, Protein 3 g, Diabetic Exchanges: 1 1/2 starch, 1 fat

TERRIFIC TIDBIT: In quick breads, replace up to half of the all-purpose flour with whole wheat flour – an easy way to add more nutrition to the bread and enhance the nutty flavor.

Easy Cranberry Yam Bread
Cream cheese gives this incredible, yet easy, bread a rich flavor packed with the natural sweetness of yams and a burst of cranberries. It will top your quick bread list. Toss in some pecans for added flavor and crunch.

Makes 16 slices

1 (8-ounce) package reduced-fat cream cheese, softened
1 cup sugar
1 (15-ounce) can sweet potatoes (yams), drained and mashed
2 eggs
11/2 cups biscuit baking mix
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 cup dried cranberries, or 1 cup chopped fresh cranberries

1. Preheat oven 350°F. Coat 9 x 5 x 3-inch loaf pan with nonstick cooking spray.
2. In large mixing bowl, cream together cream cheese and sugar until light and fluffy. Beat in sweet potatoes and eggs. Stir in biscuit mix, cinnamon, nutmeg, cranberries until just blended. Transfer to prepared pan.
3. Bake 45 minutes – 1 hour, or until toothpick inserted in center comes out clean. Cool in pan 15 minutes before serving.

Nutritional information per serving
Calories 189, Protein (g) 4, Carbohydrate (g) 31, Fat (g) 6, Calories from Fat (%) 26, Saturated Fat (g) 3, Dietary Fiber (g) 1, Cholesterol (mg) 37, Sodium (mg) 231 Diabetic Exchanges: 1.5 starch, 0.5 fruit, 1 fat

Quick Tip
Mini loaves of quick bread make wonderful homemade gifts. Make ahead, wrap in plastic wrap, place in zipper-lock bags, and freeze until ready to give.

Snack Mix
Here’s an easy recipe that makes a great snack mix any time of day. Sweet and salty mixes are always a great combo and this mix is addicting!

Makes 20 (1/2-cup) servings

3 tablespoons sesame oil
3 tablespoons honey
1 tablespoon soy sauce
1/2 teaspoon garlic salt
1/2 teaspoon onion powder
4 cups crispy wheat cereal squares
6 cups mini pretzels
1 cup soy nuts
1 cup dry roasted peanuts
1 cup candy-coated chocolate pieces

1. Preheat oven 250°F. Whisk together sesame oil, honey, soy sauce, garlic salt, and onion powder.
2. Toss together cereal squares, pretzels, soy nuts, and peanuts in large bowl. Drizzle oil mixture over cereal mixture, tossing gently to coat.
3. Scatter mixture on foil-lined jelly roll pan, bake 25 minutes, stirring often to prevent too much browning. Turn off oven and let cereal stay in oven 1 hour to continue crisping. When cool, toss with chocolate candies. Store in an airtight container for up to one week.

Nutritional information per serving
Calories 242, Protein (g) 8, Carbohydrate (g) 32, Fat (g) 10, Cal. from Fat (%) 37, Saturated Fat (g) 3, Dietary Fiber (g) 3, Cholesterol (mg) 2, Sodium (mg) 400, Diabetic Exchanges: 0.5 very lean meat, 1 starch, 1 other carbohydrate, 2 fat

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It is always better to prevent than to cure, especially where chronic diseases are concerned. The sad truth is, there is no cure for diabetes, high blood pressure, heart disease, osteoporosis and cancer.

These non-communicable diseases are closely related to lifestyle and have major public health implications. I know because for the longest time, my family and I have been neglecting our health so much so our weight ballooned up.

It was when my late father was diagnosed with hypertension and diabetes that we were jolted to the reality. And we realize that the risk factors for these chronic diseases are mostly related to diet. Therefore, to prevent these diseases from occurring, we have to watch what we eat.

Obesity is strongly related to chronic diseases and the possibility of early death. Overweight and obese individuals usually have high levels of triglycerides and LDL-cholesterol (also known as bad cholesterol), while having low HDL-cholesterol (good cholesterol). This increases the likelihood of clogged arteries which can result in heart attack and stroke.

Obese individuals are three times more likely to have high blood pressure. It has also been found that 50% of Type 2 diabetics are obese.

According to Rekha Naidu, a consultant dietician and member of the Malaysian Dieticians Association, one of the main reasons for obesity is excessive intake of fat. Even if a diet high in fat does not lead to obesity, it can increase the risk of breast and prostate cancer.

A high-protein diet, especially one rich with animal protein, can lead to high LDL-cholesterol levels and increase the risk of chronic diseases.

Too much protein can also induce the loss of calcium through the urine. The lack of calcium can thus lead to osteoporosis. A very-high-protein diet is especially risky for those with diabetes, because it can speed the progression of diabetic renal disease.

Those on low-carbohydrate diets are at higher risk of chronic diseases. This is because the fibre in complex carbohydrate foods can prevent heart disease and certain forms of cancer.

Mineral deficiency is another risk factor. Calcium is crucial in maintaining bone strength. Therefore, calcium deficiency throughout childhood and adulthood will result in osteoporosis at a later age.

Foods rich in calcium can also prevent high blood pressure and certain forms of cancer, and also lower LDL cholesterol levels.

We also have to watch out for carcinogenic foods. These are foods that contain cancer-causing agents. Examples of these include mouldy food (especially mouldy peanuts), charred meat, cured and smoked foods, and some spoiled foods.

Over-consumption of alcohol can also increase the risk of cancer of the mouth and pharynx, larynx, oesophagus and particularly the liver.

In short, it is pertinent for us, especially those who want to lose weight to adopt a balanced diet program. Not only will it chase away diseases, you’ll feel better and rejuvenated most of the time.

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