The holiday season is here! This time of year is all about relaxing, spending time with loved ones, and indulging in our favorite foods. However, for many, the pressure of maintaining healthy habits while also enjoying our favorite foods can make the holidays feel stressful and overwhelming. Instead of limiting yourself from holiday foods, you can swap some ingredients that will have you spending less time worrying about maintaining healthy eating habits, and more time enjoying yourself. Here are 5 healthy food swaps that you can make this fall and winter.
Mashed Cauliflower for Mashed Potatoes
You might be thinking, there is no way I’m giving up my mashed potatoes for cauliflower-but hear me out! When mashed or blended, cauliflower can provide the same texture and appearance as mashed potatoes; you'll barely be able to tell the difference! Cauliflower is also low in calories and carbs and a good source of vitamin A, C, and K making it a healthier option. Check out this cauliflower mash recipe to try this holiday season!
Plain Greek Yogurt for Sour Cream
Plain Greek yogurt is an excellent alternative to sour cream in dips, dressing and meals. It’s lower in calories and fat, higher in protein and can support a healthy digestive system. You can usually substitute it as a one-to-one replacement in most recipes and it can add a nice, creamy texture to your dish. Give this spinach & artichoke dip recipe a try using plain Greek yogurt!
Unsweetened Applesauce for Oil/Butter
When it comes to baked goods, applesauce can provide fewer calories and fat than oil or butter which makes it a better alternative. Applesauce also contains nutrients such as Vitamin A, C, potassium and iron. It can be used as a direct 1:1 ratio for oil or melted butter in most baked recipes. Because applesauce contains a high amount of water, it will also help keep your baked goods extra moist! It is best to use unsweetened applesauce since the apples already provide natural sweetness-no need for the extra sugar.
Dark Chocolate for Milk Chocolate
During the holiday season, chocolate is a must! Switch from white or milk chocolate to dark chocolate for a healthier choice. Dark chocolate is rich in antioxidants which can reduce the risk of stroke and heart disease and can also even improve brain function. Look for dark chocolate that is at least 70% cocoa with labels that have the least amount of sugar possible. Check out this dark chocolate peppermint bark recipe.
Avocado for Mayonnaise
When ripe, avocados can be creamy and a delicious substitute for mayonnaise. They contain healthy fats, antioxidants, vitamins, minerals and are lower in calories, while mayonnaise is usually high in calories and saturated fats. If you find yourself reaching to make that leftover Thanksgiving sandwich, try mashed avocado as a condiment instead of mayonnaise!
These 5 ingredient swaps can enhance the nutritional value of your meals or snacks without sacrificing taste! If you’re feeling hesitant to try any of these swaps, start with half and half; half of the original ingredient, half of the new ingredient. For example, if a recipe calls for 1 cup of sour cream, use ½ cup of sour cream and ½ cup of plain greek yogurt. Keep in mind, even small changes can lead to big changes in your overall health. And last but not least, remember to enjoy the holiday season!
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Written by: Sarah Rosenberg, Wellness Workdays Dietetic Intern
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