healthy habits
Making the Holidays Healthier Balance your holiday diet with simple ingredient substitutions and recipe swaps
EXPERIMENT WITH HEALTHY BAKING SUBSTITUTIONS Zeratsky says that some of the best ingredient substitutions are the small ones—switching from all-purpose flour to wholewheat pastry flour is an easy way to add fiber to your holiday desserts and breads without losing out on that light, fluffy texture. Another easy substitution? Exchange saturated fats for heart-healthy unsaturated fats, like replacing lard or butter for canola, corn, olive or sunflower oil. You can use fruit purées like applesauce in place of some fats in your recipe, which will also add flavor and moisture. Or, try using plain yogurt in place of sour cream to add more protein to a dish. Mayo Clinic’s healthy and festive carrot cake recipe (on the next page) is a great example of what these simple swaps can
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do. It calls for unsweetened applesauce in place of half the oil and fat-free cream cheese in place of regular. The result is a delicious, rich cake that’s only 280 calories per slice. Keep in mind that at-home baking substitutions often require a bit of patience to decode. Because baking is nothing short of chemistry, swapping out some ingredients—especially those integral to the rise or texture of baked goods, like baking soda or eggs—may leave you less than happy with the result. Even the most basic substitutions (like swapping in fruit purées, oils or different kinds of flour) vary for each recipe since it depends on the role each ingredient plays in the dish. “I think there’s going to be some degree of experimentation. You may start with an equal substitution, but you might find that [the amount] needs to be changed, depending on the type of ingredient,” Zeratsky says. “The fortunate thing is there are good [online] resources.” HEALTHY HOLIDAY EATING, MADE SIMPLE If the idea of fiddling with your favorite holiday desserts and breads seems too daunting, there are easier ways to make your foods healthier. In cooking, you can get away with switching things up more. If a recipe calls for copious amounts of salt, scale back and add citrus zest or additional spices for a healthier yet flavorful dish. If your holiday staples use beef, try turkey or chicken for leaner options. On an even more basic level, Zeratsky says that simply swapping out some of your holiday snacks is a great place to start. Instead of just cookies and sweets, include some fruits, vegetables and nuts. Apples, pomegranates, kiwis and pears are all in season during the holidays. And, if you’re really worried about the sweet lovers of your group, consider adding a yogurt-based dip—you can even swirl in some Nutella.
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ookies, breads, pastries, candies, roasts, drinks—all important parts of any proper holiday celebration. And while winter parties and dinners are never complete without a plethora of these tasty treats, some of our annual favorites are, unsurprisingly, not the best for our bodies. Paying attention to our nutritional needs, and perhaps getting ahead of that New Year’s resolution, isn’t as hard as you might think, though. It’s all about balancing traditional staples with creative alternatives to your holiday recipes. Everyone has favorite holiday recipes. However, eating these comfort foods often during the winter months means your body may get more calories and perhaps not as many key nutrients—carbs, protein, healthy fats, vitamins and more—that keep our bodies full and functioning properly. Katherine Zeratsky, a registered dietitian and nutritionist with Mayo Clinic in Rochester, Minnesota, suggests that home cooks try tweaking holiday recipes by substituting healthier ingredients for ones with little nutritional value.
BY JULIA LANDWEHR
