Ingredient Swaps for the Holidays

The holidays are a great opportunity to celebrate delicious meals that are also good for you!  We need to change our mindset to think in terms of quality versus quantity. Serve foods that deliver great flavor and quality nutrition. You and your guests will appreciate it! With the right choice of ingredients, traditional holiday dishes and meals can be decadent and delicious while still making every spoonful or forkful, better for you! Here are several tips to offer you plenty of ways to make better-for-you choices, while still allowing yourself to indulge in your favorite holiday dishes in moderation.

1. Plain Nonfat Greek Yogurt

Plain nonfat Greek yogurt can be a great alternative to some not-so-healthy ingredients. For example, you can use a 1:1 ratio to swap out mayonnaise, sour cream, and cream cheese in recipes. Instead of using 2 sticks of butter (1 cup) in a recipe, use 1 stick of butter and ¼ cup of plain nonfat Greek yogurt. For substituting 1 cup of oil in recipes, try using ¾ cup of plain nonfat Greek yogurt.

2. 100% Pumpkin Puree

Pumpkin is so versatile! Use it in breads, muffins, smoothies, and of course, pie. Be sure to use 100% pumpkin puree or canned solid-pack pumpkin. You can swap out oil and butter for pumpkin in baking recipes without sacrificing taste or texture. Pumpkin is an excellent source of Vitamin A which may also help to promote vision health.

3. Unsweetened Almond Milk

In baking recipes, try swapping almond milk in place of regular milk with a 1:1 ratio to save on calories while adding an extra nutty flavor to your dish. This works well in cookie, muffin, or cake recipes.

4. Evaporated Skim Milk

Eliminate whole milk, heavy cream, or whipped cream in recipes and swap in evaporated skim milk instead to save on calories without sacrificing that same great taste and richness in your recipe.

5. Broth-based Soups

Choose broth-based soups over cream-based soups which are typically lower in calories but still help you feel satisfied so that you eat less during your meal. Choose soups that have seasonal vegetables like winter squash, mushrooms, or kale and a lean-protein source like chicken, turkey, or even quinoa which is a protein-rich grain.

6. Get Creative with Stuffing

Stuffing is often a favorite side dish with several opportunities to make it healthier. Try swapping out white bread with whole grain bread to increase the fiber content. You can also cut sodium and calories from your favorite stuffing recipe by choosing low or reduced sodium chicken or vegetable broth varieties. Be creative with fruits and vegetables in your stuffing - mushrooms, cranberries or butternut squash are great to mix in.

7. Season Your Seasonal Vegetables

Try marinating your veggies in a light marinade of balsamic vinegar, olive oil, and a mixture of spices. Don’t be bored with the same old carrots, cucumbers, and celery sticks. Get adventurous with crudités of very lightly steamed asparagus, sugar snap peas, jicama, roasted red peppers, and more. Choose seasonal produce to get the best bargain and the most nutrition!

8. Winter Fruits

Enjoy more winter fruits for dessert this holiday season. Incorporate clementines, tangerines, persimmons, and pomegranates into a dessert fruit platter. This will help to add more fiber and fewer calories than traditional desserts – filling you up without filling you out!       

Elisabeth D’Alto, RD, LDN is an in-store nutritionist at the Eldersburg MARTIN’S Food Markets located at 1320 Londontown Boulevard. For more Healthy Ideas, visit www.martinsfoods.com/healthyideas.