This is the season for good eating in utah valley. Pies, breads, hot chocolate, and creamy soups dominate our menus. Many of these popular foods have a healthy base (pumpkin, squash, sweet potato, etc), but we somehow manage to make them into fattening, cholesterol ridden platters. How would you like to make this holiday season a bit healthier than past holidays? We all know that not having to work off as much weight this coming New Year will be a nice change.
Lucky for you, there are many healthy ways to enjoy this season of good eating! This month we are going to highlight healthy ways you can prepare popular holiday entrées.
Today we will start by providing a general list of ingredients you can substitute in to make recipes healthier. Here is a simple chart of great substitutes. Find a recipe you love, and try some of these substitutes. You may find that you like it better this way!
| Usual Ingredient | Healthy Substitute |
| Sour Cream | Fat-Free or low-fat sour cream, plain fat-free or low-fat yogurt |
| All purpose flour | Whole wheat flour |
| Butter, shortening, or oil in baked goods | Applesauce to replace half of the butter, oil, or shortening |
| Creamed Soups | Fat free milk, mashed potato flakes, pureed carrots, or tofu |
| Eggs | Two egg whites or ¼ cup egg substitute for a whole egg |
| Fruit canned in heavy syrups | Fruit canned in its own juice, water, or light syrup |
| Cream Cheese | Neufchatel, low-fat cottage cheese, or fat-free cream cheese |
| Meat | Choose meat that is extra lean or lean. Grill instead of fry |
| Iceberg Lettuce | The greener the lettuce, the more nutrients. Try spinach, kale, or green lettuce instead. |
| Mayonnaise | Reduced-calorie mayonnaise, olive-oil mayonnaise |
| Syrup | Pureed fruit, real maple syrup, or sugar-free syrup |
| White rice | Whole grains are better. Use brown rice, wild rice, or barley |
| Whole Milk | Reduced fat or skim milk has the same nutrients, but less fat |
| Buttermilk | Skim milk works just fine in most recipes |
| High sugar cereal | Try granola with fruit, or oatmeal with fruit |
| Peanut Butter | This is great for protein, but Almond Butter is a better alternative |
| Sugar | In some recipes (depending on the consistency you want) you can substitute in honey or Agave Nectar |
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Keep posted this week for recipes! Healthy holiday classics, and healthier versions of great treats are soon to come!
We would love to hear from you also. What healthy recipes do you love to eat in Utah Valley? Do you have a sweet potato recipes that isn’t packed in sugar? Please share!
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