Healthy Holiday Recipe Swaps
You can transform your favorite dishes to a healthier alternative without sacrificing flavor. In general, you can modify your recipes in 3 different ways:
- Swap ingredients:
|In place of:||Use:||When:||How:||Benefits:|
|Bread crumbs||Rolled oats||Mixed dishes||Season with dried herbs||Higher in fiber|
|Croutons||Nuts or seeds||Salad||Lightly toasted almonds, pecans, pepitas or walnuts||Carb-free, higher in protein, fiber and healthy fats|
|Parmesan cheese||Nutritional yeast||Dish topping or popcorn flavor||1:1 ratio||Vegan, dairy-free, nutrient rich|
- Healthier “traditional” sides
- Add shredded vegetables or pureed beans to pasta sauce and mashed potatoes à spinach & cauliflower mashed potatoes
- Sauté́ vegetables in vegetable broth, juice, water or oil spray instead of tablespoons of butter or oil à Green beans sautéed with olive oil and tossed almonds instead of creamy mushroom soup, or you can try cashew cream with chopped fresh mushrooms
- Brussels sprouts with bacon à balsamic Brussels sprouts
- Skim fat on stews and gravies. Chill or freeze stock and remove fat before cooking.
- Wild and brown rice, apples, sautéed pecans, onions à adding fresh fruit instead of dried fruit reduces total added sugar
- Quinoa “Stuffing”: spinach, pistachios, cranberries, butternut squash and quinoa
- Baked apples with granola and cinnamon instead of apple pie
- Reduce serving sizes
- Include at least ½ of your plate with green, leafy veggies, ¼ of your plate make it lean-meat and the remaining ¼ plate whole-grains.
- It’s OK to enjoy your favorite food, mindfully. Follow the 3-bite rule “Amazing first taste, satisfying middle one and a lingering third bite”.
- The ideas is to replace and reduce, not restrict.