Tis’ the season for holiday cooking! Between Thanksgiving and New Year’s, perhaps we don’t ever use our kitchens quite as often as we do this time of year. There’s just something about serving-up coziness and joy with timeless holiday dishes and comfort foods.
Consider Your Health Needs, and Those of Others
Unfortunately, our favorite seasonal foods are often at a crossroads with our health goals. They tend to pack a lot of extra calories, sugars, carbs and fats. To make matters worse, portions are almost always supersized and there’s never an event without food.
Heavy holiday dishes can be problematic if you…
- Are affected by diabetes or hypoglycemia
- Have high cholesterol or blood pressure
- Are trying to manage your weight
This holiday season, don’t feel like you have to jeopardize your health just to give your taste buds a “taste” of the festivities. There are plenty of ways to lighten your favorite dishes for not just your own health, but also for the health of your loved ones and guests.
Healthy Holiday Cooking Substitutes
Instead of Chocolate Chips…
- Try cacao nibs to get the same rich and creamy chocolaty taste without the extra sugar and dairy. Use them in dishes like cookies, pies or even hot drinks.
Instead of White Sugar…
- Flavor your sweet treats with vanilla extract. Vanilla extract is lower in calories and actually stronger in flavor, so you can pack a serious punch. The amount you will need will vary for each recipe, but you’ll need a lot less of the extract compared to the sugar.
Instead of Fatty Oils…
- Try unsweetened applesauce, mashed banana or mashed avocado. These ingredients give most dishes a rich, moist and creamy texture but with a healthier balance of nutrients. For instance, applesauce and bananas are higher in fiber, and avocados are generally higher in healthier fats (omega 3’s). All of them make a very creamy dish!
Instead of Heavy Cream…
- Try unsweetened coconut milk. It will still give you a thick and creamy texture, but you won’t get all the heavy fat and extra calories. Coconut milk is a great substitute in soups, chowders, pies, cakes and other baked goods.
Instead of Cream Cheese…
- Make a batch of pureed cottage cheese or try using plain yogurt that has been strained overnight in a cheese cloth. You’ll cut a lot of fat and add-in some protein.
Instead of White Flour…
- Choose from a variety of available nut flours such as almond, coconut, hazelnut, flax seed meal, walnut, etc. They are great alternatives for those with gluten sensitivities in foods like breads, muffins, cakes and even some toppings.
Instead of Fruit Pies…
- Bust out your grill and eat your fruit that way, not covered and smothered with added sugar. Grilled peaches, pears, plums, apples and other fruits have extra sweetness when cooked with this method. Many people char them to add contrasting flavors.
Instead of Heavy Casseroles…
- Take it back to the classics with a traditional side of vegetables. Many people enjoy greens beans or Brussels sprouts during the holidays. Spices are your best friends to give these veggies a boost of added flavor. Try caramelizing your sprouts by roasting them in your oven or skillet, and saute some green beans with a zesty spice medley.
Instead of Dinner Rolls and Butter…
- Ditch the white bread and go for wheat bread with added fiber to keep you full. To get that smooth and creamy taste usually provided by spreading butter on your dinner rolls, spread a splash of olive oil instead. BONUS – add some spices!
Instead of Flour, Breadcrumbs or Croutons…
- Enjoy the versatility of nuts and oats. Both ingredients give foods a little bit of crunch and a different texture to break things up. Try using one or the other on salads, meatloaf, meatballs and other savory concoctions.
Instead of Frosting…
- Top your sweet treats with pureed fruit similar to strawberry shortcake. If that’s not your thing, take a sifter and lightly “dust” some powdered sugar on top.
Instead of Candied Yams…
- Try roasted sweet potatoes. Chop your sweet potato into cubes and toss them with olive oil, salt and paprika. Roast the cubes on high around 375 – 400 degrees until they’ve begun to crisp around the edges. Make sure you use tin foil or cooking spray. The sweetness of sweet potatoes actually gets stronger during the cooking process.
Looking for Other Holiday Health Tips?
Explore more of the Your Weight Matters Blog with topics on eating at celebrations, staying healthy on-the-go and making assertiveness part of your game plan.
