Holiday dishes can be made healthier with a few simple recipe changes, said the experts at Texas A&M AgriLife Extension Service.
Make this feast healthier with a few suggestions. (Stock Photo)
Often with minimal taste changes, dishes can be made healthier by using some basic recipe substitutions, said Jenna Anding, Ph.D., AgriLife Extension Specialist in the Department of Nutrition, Texas A&M University College of Agriculture and Life Sciences, Bryan-College Train Station .
Reduction of fat, sugar and calories in traditional recipes
“If a recipe calls for a cup of sugar, try three-quarters of a cup. If you want half a cup of oil, shortening or other fat, try a third of a cup instead. “
Anding also suggested using reduced-fat or fat-free cheese, milk, cream cheese, cottage cheese, or yogurt instead of higher-fat counterparts like regular cheese or cream.
“For mashed potatoes, try using defatted broth instead of butter to reduce both fat and calories,” she said.
Changing a complicated recipe may not always result in the texture you want, so Anding suggests testing the recipe on friends or family before going all-in for a holiday dinner.
This is how traditional holiday dishes stay nutritious
Many traditional holiday foods are inherently healthy and nutritious, but are “beautified” in ways that detract from their innate nutritional value.
“The sweet potato, for example, contains fiber and vitamins A and C,” explains Anding. “A medium-sized baked sweet potato has about 100 calories, but a lot of people add sugar, butter, and other ingredients, which really increases the calorie count. A baked sweet potato topped with a little brown sugar and cinnamon is much healthier than one topped with butter, sugar, and marshmallows.
Fresh cranberries are another healthy option for vacation recipes, she said. 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,” Anding said. “Adding fresh cranberries to salads and baked goods like muffins, cookies, and cakes is also a great way to get extra nutrients and flavor.”
Cooking methods for a healthier diet
Anding also suggested leaving the skin on a turkey while it cooks and then removing the skin before serving to reduce the overall fat content.
For holiday vegetable dishes, the healthiest cooking method is either steaming or frying the vegetables with a small amount of oil or cooking spray, Anding said.
And in many dishes, adding herbs and spices can improve the taste without adding fat or calories.
Some healthy recipes from Dinner Tonight!
A source for healthy vacation recipes is the Dinner Tonight from AgriLife Extension! Website. The Dinner Tonight program promotes family mealtime by providing quick, easy, healthy, and inexpensive recipes. In addition to such recipes, the program offers weekly free video demonstrations of cooking tips and techniques, as well as information on nutrition, menu planning, and healthy living.
“The aim of the Dinner Tonight! The program is to improve health and well-being through nutritional education, ”said Odessa Keenan, AgriLife Extension program specialist for the Healthy Texas initiative. “We try to make recipes that are healthy and nutritious, and we’ve put together a variety of recipes for dishes that are 400 calories or less.”
Keenen said a number of these healthier vacation recipes could serve as the main or side dish for the holidays.
“However, in my experience, people usually know what their main course will be for the feast – turkey, chicken, brisket, ham, etc. – but the side dishes are more difficult to choose,” she said.
Keenan recommended the following Dinner Tonight! Recipes as healthy versions of some classic vacation sites:
– Green beans and mushrooms, roasted.
– Roasted Rosemary Sweet Potatoes.
– Roasted cauliflower and grapes.
– Parmesan asparagus.
– Cranberry Crunch Salad.
– Broccoli salad.
– Cornbread Fiesta Muffins.
Balance is the key
In addition to healthier ingredients and preparation techniques, it is important to balance the amount of calories consumed with the amount consumed.
“You can probably expect to consume some extra calories during the vacation,” Anding said. “Try to plan accordingly so that you can keep your caloric intake in check. And don’t forget to schedule some type of physical activity during this holiday season. Not only will it help you burn off some of those extra calories, but it will also help reduce your stress levels. “
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