Holiday meals can be made healthier with no significant difference in taste by replacing or changing some basic recipes. The sugar, fat or sodium content of many holiday recipes can be reduced without a noticeable difference in taste.
If a recipe calls for a cup of sugar, try three-quarters or two-thirds of a cup. If half a cup of oil, shortening, or other fat requires, try a third of a cup instead. Using reduced-fat or fat-free cheese, milk, cream cheese, cottage cheese, yogurt, or mayonnaise instead of higher-fat counterparts like regular cheese or cream are also great ways to reduce fat. For mashed potatoes, try defatted broth instead of butterto reduce both fat and calories.
Changing a complicated recipe may not always result in the texture you want. So test the recipe on friends or family before you go “all in” for a holiday dinner would be wise.
Many traditional holiday dishes are healthy and nutritious on their own, but are “embellished” in ways their own innate Nutritional value. The sweet potato, for example, contains fiber as well as vitamins A and C. A medium-sized baked sweet potato has about 100 calories, but many people add sugar, butter, and other ingredients, which really increases the calorie count. A baked sweet potato with a little brown sugar and cinnamon is much healthier than one with butter, sugar and marshmallows.
Fresh cranberries are another healthy option for vacation recipes. Unlike canned cranberry or cranberry sauce, which often contain added sugar, fresh cranberries are naturally healthy. Fresh cranberries contain phytonutrients and have anti-inflammatory properties that can promote health and reduce the risk of disease. Adding fresh cranberries to salads and baked goods like muffins, cookies, and cakes is also a great way to get extra nutrients and flavor.
One source for healthy vacation recipes is the AgriLife Extension Dinner Tonight website dinnertonight.tamu.edu. The Dinner Tonight program aims to promote family mealtime through quick, easy, healthy, and inexpensive recipes. In addition to recipes, the program offers weekly free video demonstrations with cooking tips and techniques as well as information on nutrition, menu planning and healthy living.
You can expect to see some extra calories in during the holidays, but try to plan accordingly so you can keep your caloric intake in check. For more information, contact Claudann Jones, Smith County Extension Agent for Family and Community Health at 903-590-2980 or email cmjones@ag.tamu.edu. Like our Facebook page: Texas A&M AgriLife Extension Service Smith County. Stay healthy and stay safe.
