LIGHTEN UP THIS HOLIDAY SEASON - Makeovers with Georgia Pecans for those Favorite, Traditional Recipes

Atlanta, GA - Over the years, you may have upgraded your kitchen appliances or your pots and pans, but when was the last time your holiday recipes underwent a makeover?

Hidden in those wonderful, familiar, recipes may be needless fat, cholesterol and calories. But with some easy makeover tips, you can banish the extra fat and calories from those tried and true favorites without sacrificing those original flavors and warm traditions. Impossible? Not by adding full-flavored herbs, spices and more vegetables. And with all the good news on the health benefits on nuts, include a handful of fresh pecans from Georgia, the leading U.S. pecan producing state.

"Pecans contain the right kind of fat. They can be and should be a part of a healthy diet. In fact, the most important change you can make in your diet is to eat a variety of foods, and then balance those foods with activity," says Beverly Clayshulte, a New Mexico nutritionist who has done extensive pecan nutritional research. 

Clayshulte co-authored, "Pecans Lower Low-Density Lipoprotein in People with Normal Lipid Levels," published in the American Dietetic Association Journal in March. The study indicated that just a handful (3/4-cup) of pecans a day helps to lower the "bad" LDL cholesterol while not affecting "good" cholesterol or HDL levels. 

Pecans can add crunch and flavor to traditional holiday recipes. Favorites like the revered overnight sausage and egg casserole that is served on Christmas morning or the classic chocolate cake served on Hanukkah can easily be lightened. The sweet potato-marshmallow dish as well as the very traditional spinach and cheese casserole baked every Thanksgiving, and even the cornbread stuffing that goes into the hallowed bird probably need an upgrade. Don't forget the hot crabmeat dip served each New Year's Day; this too, can benefit from a facelift. 

Refresh vegetable casseroles by turning them into room temperature salads, where the center-stage vegetable truly receives the spotlight and your waistline and cholesterol level get a break. One easy and healthy way to transform a spinach casserole is to begin with fresh spinach in the bag, toss on a simple vinaigrette, add roasted beets or sweet potatoes, chopped fresh fruit of your choice (oranges, apples or pears) and a handful of lightly salted and toasted pecans.

With the same strategy, lighten up the overnight sausage and egg strata by reducing the amount of cheese used and substituting lower fat turkey sausage. By adding apples to sweet potato dishes, they are sweetened naturally without additional sugar. Reduce the fat in the turkey stuffing by baking it as a dressing outside the bird and adding turkey broth to replace some of the butter. And for dessert, bake fruit crisps instead of pies to save fat calories or, instead of pound cake, bake a glorious angel food cake. Pecans add crunch and rich flavor to these lighter, healthier recipes.

"Pecans are an excellent source of vitamins, minerals, fiber and much more," adds Clayshulte, "and are also a good source of the antioxidant vitamin E, thought to be helpful in the fight against cancer. Pecans contain magnesium and copper, both thought to help prevent coronary heart disease." 

Pecans and other tree nuts have also been shown to be beneficial in fighting heart disease, thanks to research at Harvard Medical School, Loma Linda University, the Iowa Women's Health Study and work on the famed Mediterranean Diet. This is due to the high content of monounsaturated fat in the nuts. They contain high amounts of oleic acid, a fatty acid that has a protective effect on the blood. 

According to Buddy Leger, Chairman of the Georgia Pecan Commission, there is no doubt; pecans are good for you. He agrees they taste terrific when added to a wide range of fall holiday recipes - or eaten by the handful after they have been toasted. November is Georgia Pecan Month, and this season is a superb time to be cooking with pecans because the fall crop offers a steady supply and attractive prices. And, if stored properly, pecans can be used on a year round basis.

"It is estimated that some (to be estimated in September 2000) million pounds of Georgia Pecans will be harvested this fall," says Leger. "Georgia Pecans have come a long way. Studies are now proving that pecans are good for you. And people are recognizing the versatility of pecans and are using them in different types of recipes like salads and main dishes. We feel confident that the message is getting out that pecans are a healthy food."

Editor's Note: November is Georgia Pecan Month. 

SIDEBAR

Tips for Lightening Your Favorite Recipes
In the recipe title, look for words like cheesy, yummy, pound, triple, dressing, pie and dip. These words are a signal that the recipe may benefit from a makeover.

Ingredient Makeovers
 

What ingredients to add:

• Pecans. Toast the pecans first for optimum flavor.
• More vegetables
• Fresh herbs
• Fruit such as apples, pears, oranges and mangoes
• Olive oil instead of butter
• Garlic
• Dried fruits, such as sweetened cranberries or raisins
• Fruit juices
• A little wine or sherry to enhance flavor

Storage Tips

Pecans are easily stored. Shelled and unshelled pecans can be kept in airtight containers in the refrigerator for nine months or in the freezer for up two years.