Plan a healthy holiday feast
By CAREY STITES, MS, RD, LD, CPT
The next couple of months boast a plethora of holidays — most of which are widely celebrated. Every family tends to celebrate differently, however, with a little planning, you can rejoice in the season!
Many dishes and desserts synonymous with the season; however, most favorites are not healthy foods. Savory dishes and rich desserts, while delicious, can throw a wrench in our quest for wellness, especially when consumed consistently over the holidays. The good news? With a few ingredient swaps, you can turn your favorites into good-for-you, wholesome versions and forgo the guilt.
Celebratory meals typically include a main dish, sides and desserts. If your main protein is turkey, pork, chicken or beef, the best option is to bake, grill or utilize a crock pot. When it comes to sides and desserts, substituting ingredients or trying a new recipe can ensure your favorite dishes are not only delectable, but nutritious as well.
Here are a few tasty recipes to enjoy this year to put a healthier spin on traditional dishes. Making healthy choices is possible during the holiday season with a little planning and preparation. Having a game plan for these events can ensure you take pleasure in everything special about the holidays — from the delicious drinks, foods and desserts to your cherished family and friends.
No Guilt Pumpkin Pie
Ingredients
1 (9 inch) graham cracker pie crust
¾ cup granulated sucralose or stevia
1 teaspoon ground cinnamon
¼ teaspoon salt
½ teaspoon ground ginger
4 egg whites
1 (15 ounce) can 100% pure pumpkin
1 (12 ounce) can fat free evaporated milk
Directions
Preheat oven to 425 degrees F.
Combine sucralose/stevia, salt, cinnamon and ginger in small bowl.
Beat eggs lightly in large bowl.
Stir in pumpkin and sugar-spice mixture. Gradually stir in evaporated milk.
Pour into pie shell. Bake for 15 minutes.
Reduce temperature to 350 degrees F.; bake for 40 to 50 minutes or until knife inserted near center comes out clean.
Cool and serve.
Sweet Potato Pineapple Casserole
Ingredients
3 large sweet potatoes
½ cup crushed pineapple with juice
¼ cup packed light brown sugar
1 teaspoon cinnamon
1 egg white
Directions
Bake or boil sweet potatoes whole until soft and remove skins.
Then, preheat oven to 350 degrees F. Lightly grease a 9×13 inch baking dish.
In a large bowl, mash sweet potatoes until they have a smooth consistency (I like to use the mixer). Add pineapple, cinnamon, egg white and brown sugar. Mix well and spread into the baking dish.
Add cinnamon on top per preference (or any spice such as nutmeg, ginger or pumpkin pie spice).
Bake for about 45 minutes or until there is no excess water in the dish.
Savory Green Bean Casserole
Ingredients
1(10.5 oz) can reduced fat condensed cream of mushroom soup
¼ cup skim or 1% milk
1 teaspoon onion powder
1/8 teaspoon ground black pepper
1 teaspoon reduced sodium soy sauce
1 pound cut fresh green beans (about 3 cups) cooked and drained
2 tablespoons French fried onions (optional, can use sautéed onions as well)
Directions
Cook the green beans according to preference (I like to blanch mine). In a mixing bowl, stir together soup, milk, onion powder, black pepper, soy sauce and green beans.
Transfer to a 1 1/2-quart casserole dish and bake at 350 degrees F for 25 minutes or until the mixture is hot and bubbling.
Stir and top with the onions. Bake for an additional 5 minutes or until the onions are golden brown.
Low-fat Sugar Cookies
Ingredients
5 tablespoons butter, softened
¾ cup sucralose/stevia
1 large egg at room temperature
1 teaspoon vanilla extract
1 2/3 cup all purpose flour
1 teaspoon baking powder
¼ teaspoon salt
Directions
Using a mixer, beat butter and sugar until creamy. Add the egg and vanilla, mixing well. In a separate bowl, whisk together the flour, baking powder and salt.
Gradually stir the flour mixture into butter and sugar until dough forms. The dough may appear crumbly at first, but it will come together.
Wrap dough in plastic and chill for two hours in the refrigerator.
Preheat oven to 350 degrees F and on a lightly floured surface, roll out dough to a 1/4-inch or 1/8-inch thickness. Use holiday cookie cutters dipped in flour to make cutouts and sprinkle with your choice of decor.
Place cookies 1 inch apart on a parchment-lined cookie sheet and bake for 9-10 minutes or until the edges are lightly browned. Wait 1 minute and then transfer cookies to a wire rack to cool completely. Enjoy!
Carey Stites is a registered and licensed dietitian located in Harker Heights, Texas. She obtained a master’s degree in nutrition and dietetics from Texas Tech University has been a practicing dietitian since 2001. Carey is also an AFAA certified group fitness instructor and personal trainer; Carey has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.
