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    Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

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  • Dec. 13, 2011

    Healthy holiday eating — Remakes of favorite recipes

    By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

18 comments posted

Are dreams of sugarplums dancing in your head? What about other decadent holiday favorites? You know the ones that are loaded with sugar, salt and fat — cheese platters, bacon-wrapped appetizers, creamy eggnogs, spiked punches, cookies and rich desserts.

It can be a challenging time of year to make healthy choices. But healthy holiday eating is possible. Here are some tips for making favorite recipes healthier:

  • Cut the sweetness. When making desserts or eggnog, reduce the amount of sugar by half and enhance "sweetness" by adding a bit of citrus, more vanilla, nutmeg or cinnamon. Try turbinado sugar, honey or molasses — their flavor means you can use less. If recipes call for sugary toppings like frosting, jams and syrup, use fresh or unsweetened frozen fruit instead.
  • Shake the salt out. You can reduce salt by half in most recipes too. Also go easy on salty condiments, such as pickles, catsup, mustard and soy sauce. Instead offer cucumber slices and fresh tomato or fruit salsas. Or try lower-sodium versions of packaged foods when available. In recipes, substitute fresh herbs and flavored vinegars for salt.
  • Trim the fat. In baked goods you can cut the fat by about half and replace it with unsweetened applesauce, prune puree or mashed banana. Instead of full-fat condensed milk, use condensed skim in drinks, desserts and, yes, even in fudge. For gravy, heat fat-free, low-sodium broth (or drippings with the fat removed); mix flour into cold skim milk and pour slowly into broth, stir until thickened and season to your liking.

Do you have tips for healthy holiday eating? How about suggestions for healthy hors d'oeuvres, sides and entrees? Share your ideas for transforming traditional holiday recipes into fresher, healthier ones.

- Jennifer and Katherine

18 comments posted

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References
  1. Encyclopedia of Foods: A Guide to Healthy Nutrition. San Diego, CA: Academic Press, 2002.
  2. Fix-It and Enjoy-It Healthy Cookbook. Intercourse, PA: Good Books, 2008.
  3. The Mayo Clinic Diet. Intercourse, PA: Good Books, 2010.
MY01046 Dec. 13, 2011

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