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Salad?

Physicians at Children's Hospital Boston emphasize that a healthy diet, emphasizing low-glycemic load (low-GL) foods like vegetables, may be the smartest way for children and parents to avoid the traditional weight gain associated with this time of the year.

A low-GL diet--sometimes referred to as "slow carb"--limits carbohydrates that are rapidly digested and that raise blood sugar and insulin to high levels. Foods that contain these carbohydrates include white bread, stuffing, refined cereals and concentrated sugars. Low-GL carbohydrates release sugar into the bloodstream more slowly, and include whole grains, most fruits, vegetables, nuts and legumes.

"It is possible to partake in traditional holiday foods," says David Ludwig, MD, director of the Optimal Weight for Life (OWL) obesity program at Children's Hospital Boston. "The trick to getting through the season is moderation. There are many lower-GL foods that taste great and fit right in on a holiday table--stuffings made from nuts and whole grains, roasted yams, and all kinds of delicious vegetable recipes to try."

"It's helpful to think about eating, especially during the holiday season, as a pyramid," Ludwig emphasizes. "Fruits and vegetables form the base of the pyramid--eat these in abundance. Next up come the lean proteins, like fish, chicken and soy products. Also on this step of the pyramid are reduced-fat dairy foods, eggs and beans. You can eat these several times a day."

Ludwig adds that higher up, and meant to be eaten in moderation, come whole grains and pastas. Then, at the top, to be eaten very sparingly, are refined grains, white potatoes and sugary sweets.

Following a low-GL diet year-round can also improve insulin resistance--a risk factor for diabetes. It can also lower serum triglyceride and C-reactive protein levels, which are risk factors for cardiovascular disease.

Tips and tricks for eating well this holiday season:

Roasted Red Pepper Soup
Yields 8 servings

This very pretty, slightly smoky soup could hardly be quicker or easier to prepare. Give your garnish a very professional look by dragging the tip of a sharp knife through the dollop of yogurt to make a pretty swirl.

8 large red bell peppers, roasted, peeled, and seeded
1 tablespoon extra virgin olive oil
1 1/2 cups diced yellow onion
1/2 teaspoon salt
4 cups chicken broth, vegetable broth or water
1/2 teaspoon mild paprika or dash of cayenne pepper
Freshly ground black pepper
Plain, low-fat yogurt, for garnish
Freshly chopped basil or chives, for garnish

Roughly chop the roasted peppers and set aside. In a large saucepan, heat the olive oil over medium-high heat. Add the onion and cook, stirring occasionally, until translucent, 2 to 3 minutes. Add the salt and continue cooking, stirring occasionally, until just beginning to brown, 3 to 4 minutes more. Add the chopped peppers, broth, and paprika. Bring to a boil; reduce the heat to medium and simmer 10 minutes. Remove from the heat and let cool 10 minutes.

Transfer mixture to a blender and puree until smooth. (You may need to do this in several batches.) The soup can be prepared up to this point and refrigerated in an airtight container, up to three days.

When ready to serve, return the pureed soup to a large saucepan. Reheat gently over medium heat, stirring occasionally, until piping hot. Season to taste with black pepper and adjust the salt if necessary. Divide soup among eight soup plates, add a dollop of yogurt to each bowl and sprinkle with a bit of chopped basil or chives.

This simple lentil salad and quick cooking salmon are great weeknight dinners in their own right. You'll find them to be great staples. But put them together, and you have a very special entree that you can prepare almost entirely ahead of time. The holidays evoke memories of herbs and spices wafting through the house, and this lentil salad doesn't skimp on those flavors. Using a pre-mixed blend of Italian herbs makes life easier (and less clutter in your spice cupboard), but feel free to use whatever combination you like best. When cooking the salmon, don't be afraid to let it get a good, crispy crust. It adds a ton of flavor.

Salad Dressing:

6 tablespoons extra virgin olive oil
6 tablespoons red wine vinegar
1 teaspoon dried Italian seasoning
1 small clove finely minced garlic
Salt and freshly ground black pepper, to taste

To Make the Salad Dressing: In an 8-ounce capacity jar with a tight fitting lid, combine the olive oil, vinegar, garlic, and Italian seasoning. Shake well to combine. Season to taste with salt and freshly ground black pepper. (The salad dressing can be prepared ahead of time and refrigerated for up to three days.)

Lentils:
1 1/2 cups green lentils (or 4 cups cooked)
3 cloves garlic, peeled and lightly smashed
2 teaspoons dried Italian Seasoning
1 or 2 bay leaves
1 cup finely diced red bell pepper
1/2 cup finely diced red onion
1/2 cup finely chopped olives (Kalamata olives are perfect for this salad.)
1/4 cup freshly chopped Italian parsley
1/4 cup crumbled feta cheese, optional

To Cook the Lentils: In a large saucepan, combine about 3 quarts of water, the lentils, garlic, Italian seasoning, and bay leaves. Bring to a boil over high heat; reduce heat to medium-high and cook until the lentils are just tender, 10 to15 minutes. Immediately transfer the lentils to a colander and rinse under cold running water. Remove and discard the bay leaves and garlic. Drain well. (Lentils can be prepared up to this point and refrigerated in an air-tight container or re-sealable plastic bag for up to three days.)

To Assemble the Salad: (If dressing or lentils have been refrigerated, bring to room temperature before proceeding.) In a large bowl, combine the cooked lentils, red bell pepper, red onion, olives, and parsley; toss until well combined. Set aside 2 tablespoons of the salad dressing, then add the remaining dressing to the salad; toss well. Stir in the feta, if using. (The salad can be prepared up to this point and kept, covered, at room temperature for 2 to 3 hours.)

Salmon:
8, 1-inch thick, center-cut salmon fillets, 3-4 ounces each
Extra virgin olive oil
Salt and freshly ground black pepper
Freshly chopped Italian parsley

To Prepare the Pan-Seared Salmon Fillets: Heat a large, heavy skillet over medium-high heat. Lightly coat all sides of the salmon fillets with the extra virgin olive oil; season generously with salt and freshly ground black pepper. When the pan is hot, add the salmon fillets and cook, undisturbed, until a crisp, dark golden crust has formed, about 5 minutes. Carefully turn the fillets over and continue cooking until dark golden brown, about 5 minutes more. The fish is cooked when it is opaque and flakes when nudged with a fork--because the fish will continue to cook once removed from the heat, remove it just before it's cooked to your liking.

To Serve: Place 3/4 cup of the lentil salad in a small mound on each of eight serving plates. Top each mound with a seared salmon fillet. Drizzle a bit of the reserved salad dressing over the top of each fillet and finish with a sprinkling of freshly chopped parsley.

The holidays wouldn't be complete without a pumpkin or sweet potato pie--or perhaps a baked sweet potato custard! Topped with a whole grain graham cracker and a bit of chopped pecans and candied ginger, this is a dressed-up dessert.

2 large sweet potatoes, or 2 cups baked, mashed sweet potatoes
3 large eggs, lightly beaten or 3/4 cup liquid egg substitute
1 1/4 cups buttermilk
1/3 cup maple syrup
1 1/2 teaspoons vanilla extract
1 1/2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
Pinch salt
1/4 cup chopped toasted pecans, for garnish
1/4 cup finely chopped candied ginger, for garnish
8, whole grain graham crackers

To prepare the sweet potatoes: Preheat the oven to 425 degrees. Prick the sweet potatoes several times each with the tines of a dinner fork; place the potatoes on a foil-lined baking sheet. Bake until very tender, about 45 minutes. Let cool completely. Peel off the skins, transfer the flesh to a bowl, and mash until very smooth--you should have 2 cups of mashed sweet potatoes. (The potatoes can be prepared up to this point and stored, covered, in the refrigerator, for up to two days. Return to room temperature before proceeding.)

Preheat the oven to 350 degrees. Lightly oil eight, 1-cup oven-safe custard cups or ramekins and place on a sturdy baking sheet; set aside.

In a large bowl, combine the mashed sweet potatoes and eggs; mix together well. Add the buttermilk, maple syrup, vanilla, cinnamon, nutmeg, allspice and salt; mix well. Divide the filling evenly among the prepared custard cups.

Bake until the filling is just set and has lost its shine on the surface, 30 to 40 minutes. Let the custards cool completely, about 30 minutes, then cover with plastic wrap and refrigerate until firm and cold, about 3 to 4 hours.

When ready to serve, sprinkle some of the chopped pecans and candied ginger over the top of each custard. Finish by inserting a graham cracker at a slight angle into the top of each of the custards.

Sautéed Apple Crisp with Cranberries
Yield: 8 servings

No need to heat up the oven. This stove-top twist to apple crisp couldn't be easier or quicker to make--even on a busy weeknight. Use tart green apples for a bright apple flavor.

8 tart green apples, peeled, cored, and cut into small bite-size chunks
1 1/2 tablespoons high oleic safflower oil
2 tablespoons maple syrup
3/4 cup granola
1/4 cup dried cranberries

Heat the oil in a medium skillet over medium heat. Add the apples and cook, stirring often, until golden brown and beginning to soften, 3 to 5 minutes. Add the maple syrup and continue cooking until the apples are tender when pierced with the tip of a small sharp knife, 3 to 5 minutes more.

Divide the hot apples among eight bowls. Sprinkle the granola and a few dried cranberries over the top of each serving.

Children's Hospital Boston is home to the world's largest research enterprise based at a pediatric medical center, where its discoveries have benefited both children and adults since 1869. More than 500 scientists, including eight members of the National Academy of Sciences, nine members of the Institute of Medicine and 11 members of the Howard Hughes Medical Institute comprise Children's research community. Founded as a 20-bed hospital for children, Children's Hospital Boston today is a 347-bed comprehensive center for pediatric and adolescent health care grounded in the values of excellence in patient care and sensitivity to the complex needs and diversity of children and families. Children's also is the primary pediatric teaching affiliate of Harvard Medical School. For more information about the hospital and its research visit: www.childrenshospital.org/newsroom.