Five Areas of Change to Incorporate during the Thanksgiving Holiday By Carol Ritchie   1. To save on fat and sodium, choose a turkey that is not self-basting.  Roast with the skin on to help keep the meat moist, basting with low-fat  ingredients, such as low-fat chicken broth, fruit juice or wine, and  remove skin before eating.  2. Using low-fat and non-fat ingredient substitutions and cooking  techniques in your traditional dishes can trim fat without sacrificing  flavor. Use fat-free milk and margarine in your mashed potatoes, and add  1 to 2 teaspoons of prepared horseradish to enhance the flavor. Thicken  your gravy by blending a tablespoons of cornstarch, or flour with a cup  of room-temperature low-sodium broth by shaking the mixture vigorously  in a jar with a tight-fitting lid. Add this liquid to your defatted  turkey drippings to make your gravy and simmer until thickened. Use egg  substitute in your cornbread dressing and baked goods instead of whole  eggs, keep in mind that 1/4 cup egg substitute equals 1 egg.  3. Fit in your veggies and fruits! An easy way is to substitute chopped  vegetables such as carrots, parsnips, summer squash for some of your  bread when you make your stuffing. Give your tastebuds a refreshing lift  in the middle of the meal with a scoop of lemon sorbet adorned with  fruit, served in a pretty wine glass. Try to incorporate a new  tradition, such as the mango salsa below.  4. Be sure to eat breakfast and lunch (if you are eating a late  Thanksgiving dinner) before your Thanksgiving meal. Skipping meals in  anticipation of a large meal could cause you to over eat! Keep portion  size in mind when filling your plate, 1/2 cup is a basic serving size  for vegetables, starches and fruits and a 3 ounces serving of cooked  lean meat is about the size of a deck of cards. When it comes to the  dessert table, it is tempting to take a large piece of everything  offered! With my experience in the food business, I find that this is  where the art of tasting comes in handy. I will take a small tasting  portion of desserts I would like to try, and usually that is enough to  satisfy! Eat slow, enjoy your company and the day, and if possible, try  to fit in some fitness with a walk around the neighborhood or park!  Reference:  The American Heart Association Low-Fat, Low-Cholesterol Cookbook Second  Edition  Copyright 1989, 1997 by American Heart Association  _________________________________________________________________  Cranberry-Mango Salsa by Carol Ritchie  http://www.cookinwithcarol.com  Serves 6-8  1 cup cranberries, coarsely chopped  1 mango, peeled, seeded & chopped  1 serrano pepper, seeded & chopped  1 shallot, finely chopped  1 Tbs. chopped cilantro  2 Tbs. honey  1 Tbs. lime juice  Combine all ingredients in a medium bowl (and add a pinch of salt, if  desired) and mix well. Serve immediately or keep in the refrigerator for  up to 24 hours. Serve with baked tortilla chips or as a side dish to a  turkey dinner.  Read Carol Ritchie's other Archived articles! Click here. Do you have any questions, comments or suggestions? Email: jwdineline@aol.com