Healthy Holiday Swaps This Season

 

Cooking and baking for the Christmas season is a lot of fun for the whole family, especially when everyone gets to eat and enjoy the treats. Unfortunately, it gets a little harder when there are a lot of dietary restrictions or special diets. The good news is, nowadays it’s so common, there are plenty of quick and easy substitutes to work with. As mentioned in our Thanksgiving blog, it is important to have balance during the seasons where more sweet treats may be slipping in. Set your own boundaries ahead of time if you know it is going to be a challenge, and when in doubt, bring your own special treat with you to your gathering! Whether you have a food sensitivity, are on an elimination diet, or are trying to be creative in the kitchen, here are some quick and easy holiday swaps to use this season.

 

• Use Greek Yogurt instead of Sour Cream- 1:1 ratio
  • Benefit: Adds more protein, probiotics, and potassium
  • Try this Greek yogurt veggie dip- https://tasty.co/recipe/greek-yogurt-veggie-dip
• Use Unsweetened Applesauce instead of Refined Sugar- 1:1 ratio however it is recommended to cut back on the wet ingredients a bit since applesauce has a lot more moisture than sugar.
  • Benefit: Cuts back on sugar content and adds fiber and micronutrients
  • Try this paleo apple bread- https://thymeforhoney.com/paleo-applesauce-breakfast-bread/
• Use Canned Coconut milk instead of Milk- 1:1 ratio
  • Benefit: Suitable for lactose intolerant or dairy free individuals, rich in brain healthy fats like MCTs
  • Try this coconut whipped cream recipe- https://downshiftology.com/recipes/how-to-make-coconut-whipped-cream/
• Use Gluten free baking mix instead of White Flour- 1:1 ratio
  • Lower inflammatory, safe for celiac disease and gluten free diets
  • A good example of a gluten free mix is Bob’s Red Mill- https://www.bobsredmill.com/gluten-free-1-to-1-baking-flour.html
  • Try this gluten free pie crust- https://www.bobsredmill.com/recipes/how-to-make/gluten-free-1-to-1-vegan-pie-crust
• Use Ground Flax instead of Egg- 1 Tbsp. ground Flax + 3 Tbsp of water = 1 egg
  • Benefit: Adds fiber and omega 3s, and is suitable for egg free diets
  • Try this gluten free, egg free sugar cookie recipe- https://deliciouslittlebites.com/gluten-free-sugar-cookies/

 

For more specific questions or concerns regarding food swaps, reach out to your dietitian/nutritionist through the patient portal. If you are not a patient yet and are interested in learning more, call and request an appointment!