Kathy Fogel, M. Ed., CRC, LPC
Director, Vocational Services

Now starts most Americans busiest time of the year which means even less time to do it all. As we move through our busy lives, most of us would love to eat. Our daily activities of school, work and home and our desire to strive for a happy holiday for ourselves and our families, create stress and unhealthy eating choices. Do we choose a heart healthy breakfast, a low-carb lunch or a protein packed dinner? To read the information on carbs, fats, transfats, sugars, etcetera is a time consuming activity but an activity we must take seriously. The obesity crisis is upon us. Make a conscious decision right now to make healthy eating choices. Take control and start with one change at a time. Thanksgiving is the perfect time for you and your family to start the simple change. Change from white breads and pastas to whole grain.

The new dietary guideline recommends at least 3 servings of whole grains a day. One serving is 16 grams (1 slice of whole wheat bread). Whole grains contain fiber. The importance of fiber helps us maintain a regular bowel routine. Regularity reduces the risk of heart disease, type 2 diabetes and some cancers such as colon cancer. Start making this important but simple change today. Choose brown rice over white rice, whole wheat bread over white bread, and whole grain flour over white flour.

Here are two recipes to try for the holidays. Have a happy, healthy holiday!

Whole Wheat Banana Orange Cranberry Nut Bread

3 ripe bananas	1 cup cranberries
1 orange squeezed and rind grated	1 teaspoon baking soda
2 eggs, well beaten	1 teaspoon baking powder
2 cups whole wheat flour	¾ cup sugar
½ cup coarsely chopped walnuts	1 teaspoon salt

Preheat oven to 350 degrees. Grease a loaf pan. Mix the bananas, cranberries, orange juice, rind and eggs in a large bowl. Stir in the flour, sugar, baking soda, baking powder, and salt. Add the walnuts and blend. Put the batter in the pan, bake for one hour. Remove from pan to a rack. Serve warm with a drizzle of honey.

Spinach Quiche in Whole Wheat Tart Pastry

4 eggs	½ teaspoon cayenne pepper
2 cups light cream	½ cup grated swiss cheese
½ teaspoon salt	½ cup grated sharp cheese
½ teaspoon nutmeg	2 cups sautéed mushrooms
1 cup steamed, chopped, fresh spinach well drained
1 partially baked whole wheat tart pastry without sugar*

*Whole wheat tart pastry

1 cup whole wheat flour

1 egg yolk

¼ teaspoon salt

6 tablespoons cold butter, in small pieces

Mix flour and salt in a bowl. Mix butter with fingers until mixture resembles coarse meal. Whisk the egg yolk with 2 tablespoons of water together in another bowl and add to flour mixture, and blend until the pastry is smooth and holds together in a ball. Wrap in foil and refrigerate for 20 minutes. When ready, pull pieces from ball and pat into a pie pan. Press with a spoon or the palm of your hand and make sure the dough is spread even.

Preheat oven to 425 degrees. Place tart shell in pie plate. Combine the eggs, cream, salt, nutmeg, and cayenne pepper in a bowl and beat to mix thoroughly. Sprinkle the cheese over the bottom of the tart shell. Add the custard mixture, well drained spinach and mushrooms to the tart shell. Bake for 15 minutes, then lower the heat to 350 degrees and bake for 30 minutes more or until a knife inserted in the center comes out clean. Serve hot or cold.