Holiday Foods Can Be Healthful and Still Please Visually

High-fiber. Low-sodium. Calcium-rich. All of these are unlikely characteristics for foods prepared during the holiday season. But foods served at this time of year can be surprisingly healthful and still appealing to taste. Here are some examples.

Barley Fruit Dressing is loaded with dried fruits, which supply a hefty dose of iron and, when orange fruits are present, Vitamin A. Plus, its main ingredient is barley, a nutritious grain that not only contributes protein, B vitamins, phosphorus and potassium but is an excellent source of water-soluble fiber.

Marinated Harvest Vegetables combine vitamins A- and C-rich winter vegetables such as butternut squash, carrots and peppers in a marinade that can be blended as is for subtle flavor or spiced up with tarragon for a more pungent taste experience.

Despite its name, the Apple-Squash Souffle is made, surprisingly, without eggs. The puree simply rises and puffs up slightly on its own. It can be served as is, slightly sweet or dusted lightly with powdered sugar.

Part-skim ricotta cheese, nonfat dry milk and low-fat yogurt are all excellent substitutions for higher fat calcium-rich dairy products that send calorie and fat counts soaring in holiday recipes. Both Baked Cheese and Almond Tartlets and Tropical Cheese Tartlets take advantage of these items.

Finally, wheat germ lends a good amount of protein, B vitamins, iron and other minerals to a Vegetable Tuna Spread that, when spread on whole grain bread or crackers or served as a dip for fresh vegetables, makes a great holiday appetizer.

BARLEY-FRUIT DRESSING

1 cup quick barley, uncooked

2 cups water

1 (6-ounce) package diced dried mixed fruit

1/2 cup thinly sliced celery

1/4 cup sliced green onions

1 tablespoon orange liqueur

1/4 teaspoon ground cinnamon

1/4 cup chopped pecans

Cook barley in water according to package directions. Add fruit, celery, onions, liqueur and cinnamon during last 5 minutes cooking time. Stir in pecans before serving. Makes 4 servings.

BARLEY DRESSING SOUTHWEST

1 cup quick barley, uncooked

2 cups water

1/2 cup chopped green pepper

1/2 cup chopped sweet red pepper

1/2 cup frozen whole kernel corn

1 tablespoon chopped cilantro

1/4 teaspoon ground cumin

1/4 cup prepared salsa

1/4 cup low-sodium tomato sauce

1 tablespoon chopped green onion

Cook barley in water according to package directions, adding peppers, corn, cilantro and cumin during last 5 minutes cooking time. Stir in salsa, tomato sauce and green onion. Cook until heated through. Makes 4 servings.

MARINATED HARVEST VEGETABLES

3 cups cubed butternut squash

4 medium carrots, halved lengthwise and cut into 1-inch lengths

4 medium zucchini, quartered lengthwise and cut into 1-inch lengths

1 cup coarsely chopped onion

2 large sweet red peppers, cut into 1-inch squares

2 large green peppers, cut into 1-inch squares

6 tablespoons rice wine or white wine vinegar

1 1/2 teaspoons ground coriander

1 1/2 teaspoons dry mustard

Pepper

2 tablespoons chopped chives

2 teaspoons dried tarragon, optional

3 tablespoons walnut or peanut oil

Steam squash until just tender. Meanwhile, in separate pan, steam carrots until tender-crisp. Rinse under cold water to stop cooking. Drain. Steam zucchini until tender-crisp. Cool under running water and drain. Steam onion until just slightly softened and drain.

Combine red and green peppers, carrots, zucchini and onion in large microwave-safe bowl. Drain squash and fold in gently. Set aside.

Combine rice wine, coriander, mustard, pepper to taste, chives and tarragon in jar with tight fitting lid. Cover and shake well. Add oil, cover and shake until well mixed. Pour marinade over vegetables and toss gently to coat. Cover with plastic and refrigerate at least 3 hours or overnight, tossing occasionally.

To serve, place bowl in microwave and cook on MEDIUM (5O%) 5 minutes. Cook on HIGH (100%) 4 to 6 minutes longer, tossing occasionally, until heated through. Serve hot. Makes 12 servings.

APPLE AND SQUASH SOUFFLE

3 3/4 pounds butternut squash, halved lengthwise and seeded

3 large baking apples

1/2 lemon

1 large orange, peeled, sliced and seeded

1 tablespoons butter or margarine, softened

1 cup fine dry bread crumbs

1 tablespoon ground cinnamon

1/4 teaspoon ground allspice

1/4 teaspoon ground cloves

1/4 teaspoon ground nutmeg

1 tablespoon powdered sugar, optional

Place squash, cut side up, in shallow baking pan. Cover loosely with foil and bake at 350 degrees 30 minutes. Core and peel apples, rub with lemon. Add apples to pan with squash and bake 30 to 45 minutes longer or until both are tender.

Combine orange, butter, apples and squash in food processor and process to smooth puree. Add bread crumbs, cinnamon, allspice, cloves and nutmeg and process until thoroughly mixed. Place puree in 6 to 8-cup souffle dish, sprayed lightly with nonstick vegetable cooking spray. Bake in center of oven at 425 degrees 30 to 35 minutes, until puffed slightly and lightly browned on top. Dust with powdered sugar. Makes 12 servings.

BAKED CHEESE AND ALMOND TARTLETS

2 tablespoons melted butter or margarine

1/3 cup Italian almond biscuit crumbs or other almond-flavored cookie crumbs

1 (15-ounce) carton part-skim ricotta cheese

1/2 cup nonfat dry milk powder

1/2 cup sugar

3 eggs

3/4 teaspoon almond extract

1/4 teaspoon salt

1 (8-ounce) carton vanilla low-fat yogurt

Brush bottom and sides of 10 (2 1/2-inch) foil muffin pan liners with butter. Sprinkle with crumbs to cover lightly. Place in muffin tin and set aside.

Combine ricotta, milk powder, sugar, eggs, extract and salt in food processor fitted with metal blade and process until smooth, about 45 seconds. Spoon cheese mixture into prepared cups. Bake at 325 degrees 24 to 36 minutes or until firm. Remove from oven and spread yogurt over tops. Bake until yogurt is firm, 6 to 8 minutes. Cool, cover and refrigerate. Just before serving, garnish with sliced strawberries and almonds, if desired. Makes 10 servings.

TROPICAL CHEESE TARTLETS

2 tablespoons melted butter or margarine

1/4 cup graham cracker crumbs

1/2 cup low-fat milk

1 envelope unflavored gelatin

1 (15-ounce) carton part-skim ricotta cheese

1/2 cup nonfat dry milk powder

1/2 cup sugar

1/4 teaspoon salt

3/4 teaspoon rum extract

Brush bottom and sides of 8 (2 1/2-inch) foil muffin pan liners with butter. Sprinkle with crumbs and set aside.

Place milk in small saucepan and sprinkle with gelatin. Let stand to soften, about 5 minutes. Place milk over very low heat. Cook and stir constantly until gelatin is completely dissolved, 3 to 5 minutes. Remove from heat and cool slightly.

Combine cheese, dry milk, sugar, salt and extract in food processor fitted with metal blade. Process until smooth, about 45 seconds. With machine running, slowly add gelatin mixture. Refrigerate until slightly thickened, about 10 minutes. Pour ricotta mixture into prepared cups and refrigerate until firm, about 2 hours. Garnish with pina colada yogurt, pineapple or kiwi slices, if desired. Makes 8 servings.

VEGETABLE TUNA SPREAD

1 (6 1/2-ounce) can water-packed tuna

1 (3-ounce) package light cream cheese, softened

1/4 cup original or honey crunch wheat germ

1/4 cup finely chopped carrot

2 tablespoons sliced green onions

2 tablespoons plain low-fat yogurt

2 teaspoons lemon juice

Whole grain bread or crackers or fresh vegetables

Place tuna in strainer. Flake and rinse with cool water to remove salt. Drain on paper towel. Combine cream cheese, wheat germ, carrot, onions, yogurt and lemon juice. Mix well. Chill. Top with additional wheat germ, if desired. Serve on bread or with vegetables. Makes 6 servings.