Body By Bill, Rehoboth Beach, Delaware

Did you know that from the heavy cream and sugar to its main ingredient-eggs, a serving of holiday eggnog weighs in at around 340 calories per cup with up to19 grams of fat?

Did youknow that every festive spread you indulge in has anaverage calorie count of more than 2,500 calories? Given that 3,500 calories is one extra pound of body weight, one or two “typical holiday meals” could easily turn into a few pounds on the scale.

No visions of sugarplums are dancing here, the trick to having a healthy holiday is to pack in the flavor and pull out the fat from your favorite holiday recipes. Try substituting skim milk, egg substitutes, pomegranate seeds, or a sprinkle of cinnamon into holiday classic recipes.

Enjoy adding these new low cal recipes to your holiday buffet for guilt–free treats this holiday season.

BILL’S HEALTHY TRAIL MIX

Depending on personal preference amounts of ingredients may be increased or decreased.  In addition other ingredientsmay be added or substituted.

1 cup unsulphured raisins

1 cup dry roasted unsalted  peanuts

1 cup diced dates dusted with rice or oat flour

1 cup walnut pieces

1 cup unsalted cashews

1 cup roasted whole almonds

1 cup dried cranberries

1/3 cup shelled pumpkin seeds

1/3 cupunsalted sunflower seeds

2/3 cupunsalted roasted soybean halves

Mix all ingredients together.  Divide portions into small plastic bags, tie with pretty ribbon and use as hostess gifts or take on car, plane or hiking trips. Note: when adding or substituting ingredients, be certain to use an unsalted product.

TOMATO& GREEN BEAN SALAD

This colorful dish will be a hit onany table for any holiday and so easy. Makes 4 cups.

1 bag of fresh, trimmed green beansor haricots verts (14 oz.)

2 containers of grape tomatoes*

1 clove of garlic grated

3 tablespoons of good quality or your favorite salad Italian dressing

Blanche green beans for 2 minutes and plunge into an ice water bath and drain. In a mixing bowl, combine all four ingredients; toss to coat evenly and turn into a serving bowl. Refrigerate for one hour or just head out the door to the party. *If grape tomatoes are not available, substitute two of the best tomatoes available and cut them into bite sizepieces.

WONDERFUL WINE SPRITZER

This colorful low-calorie cocktail (50 calories) is the perfect way to avoid packing on the holiday pounds. Makes1 serving

1/2 cup white wine

1/4 cup pomegranate or

cranberry juice

1/4 cup club soda or

sparkling water

Garnish with lime wedg

In lieu of a whole glass of wine, start with just a splash and add a dash of nutrient-heavy and calorie-light pomegranate or 100% cranberry juice. Add a touch of soda or sparkling water for a little fizz.e

TAKE THE EDGE OFF EGGNOG

First, skip the heavy cream and use skim milk and fat-free half-and-half instead. Egg substitutes are just as good as the real deal, and a single packet of artificial sweetener can add all the flavor of a teaspoon of calorie-heavy sugar. And, since you’ve carved off the calories in all the right places -- down to about 60 calories per serving --feel free to add 1/4 cup of brandy or rum for a little kick, or spice it up naturally with a shaving of fresh nutmeg. Makes 4 servings. 64 Calories (without the brandy.)

1 1/2 cups skim milk

1/2 cup fat-free half-and-half

1/2 cup pasteurized egg substitute

1 tsp vanilla

1 packet artificial sweetener

1/4 cup brandy or rum (optional)

Nutmeg (for garnish)

Combine all ingredients in a shaker or blender,or whisk to blend. Serve cold or over ice and garnish with freshly grated nutmeg.