7 Healthy Substitutes for Your Favorite Holiday Dishes
Article posted in: Food & Nutrition
The holidays have a way of entangling festivities with not-so-healthy food options, which can make overdoing it all too easy. (We’re looking at you, cheesy potatoes and pecan pie.) But if you’re on a weight loss journey, you don’t have to let one day throw you off track.
While enjoying festive treats is part of the celebration, it doesn’t have to derail your health goals. If there are some foods you can’t do without — like those cheesy potatoes, for instance — just go with a smaller portion. Dedicate 75 percent or your plate for non-starchy vegetables, lean protein and other foods that you’ll feel good about, and give the last 25 percent to the ones that make the holidays feel complete. It’s all about balance!
By making simple yet effective swaps, you can savor the flavors of the season while staying on track and satisfied. Here are our top seven healthy holiday food swaps for common calorie-dense dishes.
1. Swap Green Bean Casserole for Sautéed Green Beans in Olive Oil
While vegetables might not be at the top of your list when it comes to holiday fare, most people can benefit from eating more greens. And green beans, by themselves, pack a lot of power: They’re loaded with vitamins, minerals and fiber, and a full cup has only about 40 calories.
But green bean casserole — that’s another story. A can of cream of mushroom soup adds about 250 calories. The crispy fried onions on top add even more.
Avoid all the decadent add-ons by prepping beans the old-fashioned way. There are several ways to do it, but the easiest and healthiest is to simply boil the trimmed beans for three to four minutes in lightly salted water. Then drain and toss with extra-virgin olive oil. Add a quarter-cup of sliced almonds if you want to replace the texture of the fried onions, and then season to taste!
2. Swap Mashed Potatoes for Mashed Cauliflower
Cauliflower and potatoes contain roughly the same amount of belly-filling fiber. However, gram for gram, cauliflower has about a third as many calories. (The cruciferous vegetable is actually one of our favorite low-calorie foods for weight loss.)
But where you can really improve your mash is by cutting down on the excessive amounts of saturated fat. Most mashed potato recipes call for loads of butter, whole milk or both — which aren’t the healthiest options when you’re trying to lose weight.
For a healthy and flavorful side dish, make your own homemade Mashed Cauliflower recipe with salt, pepper, garlic and a splash of olive oil.
3. Swap Sugary Cocktails for Sparkling Water with Fruit
In terms of calorie savings, this might be one of the biggest healthy holiday swaps you can make. Consider the damage of boozy drinks: A standard vodka and soda has over 200 calories, and alcoholic eggnog has 270. Drink a couple of those, and you’ve consumed the equivalent of a large dinner before the actual meal is even served!
For an alcohol-free alternative that’s equally festive with almost no calories, muddle a handful of blueberries and raspberries in a cocktail glass. Fill it with sparkling water and garnish with fresh mint. You can even find sparkling waters that are flavored with natural, calorie-free flavoring.
4. Swap Ranch Dressing for Greek Yogurt Dip
It’s nice to put out something for dunking baby carrots and broccoli florets. But ranch dressing? What is in it, anyway? When you take a close look at the ingredient label, you’ll often find that ranch is basically vegetable oil loaded with thickeners and preservatives.
This year, upgrade your dip by putting out a bowl of nonfat Greek yogurt, which is loaded with protein and calcium. Blend in minced herbs, dried dill, garlic and add a squirt of lemon juice. No need to measure — just toss everything in until you like the way it looks and tastes. Yogurt is more forgiving than you think! Add salt and pepper to taste, and dip in good health.
If you’re wondering the appropriate serving size to stay on track with your health and weight loss goals, we recommend enjoying about a half-cup of yogurt dip.
5. Swap Candied Yams for Roasted Sweet Potatoes
How did “candied” food land on the dinner table before dessert?! Between brown and granulated sugars, you might have more than a cup of sugar in your candied yam recipe. Even more if you sprinkle marshmallows on top!
So try ditching the candied yams for a healthy holiday swap. Roasted sweet potatoes are every bit as colorful, festive and delicious — and you don’t have to add a single gram of sugar. They’re naturally sweet!
To make them, chop the potatoes into one-inch cubes, toss them in a little olive oil, and add a seasoning mix of your choice. Cumin and rosemary work great here, while dashes of cinnamon and nutmeg can add seasonal flair.
Use a baking sheet to put them in the oven at 400 to 450 degrees, checking occasionally to make sure they don’t burn. After 30 to 40 minutes, they’ll be ready to serve.
6. Swap Glazed Carrots for Shredded Carrot Salad
Guess what? Carrots don’t need sugar to taste delicious! Instead of making sugary glazed carrots, try one of these healthy holiday food swaps: Roast them the same way you would with sweet potatoes above, or shred them into a raw salad with pistachios, garlic and lemon. By nixing the glaze, you’ll swap out empty calories for healthy ones from the olive oil, and you’ll earn an extra health kick from the natural herbs and seasonings.
Check out our carrot salad with coriander recipe below for step-by-step details to make this flavorful and healthy dish!:
Carrot Salad with Coriander
Servings: 4
Food Category: 1 Vegetable and 2 Fats
Ingredients:
- ¼ cup pistachios
- ½ garlic clove, finely grated
- 3 Tbsp. fresh lemon juice
- ¼ tsp. red pepper flakes
- 4 tsp. olive oil
- 1 ½ cups carrots, julienned
- ½ cup fresh cilantro leaves
Instructions:
- Toast coriander in small, dry skillet over medium heat, tossing often until fragrant. Let cool and chop coarsely.
- Whisk lemon juice, pepper flakes and coriander in bowl, then whisk in oil. Season with salt and set aside.
- Add in carrots, toss and let sit for 10-20 minutes.
- Toss with cilantro and enjoy!
7. Swap Pecan Pie for Pumpkin Pie
You don’t have to eat pie, of course. If you don’t have a sweet tooth, or your stomach’s full from dinner, just skip dessert. Do what will make you feel best.
But if you just can’t do without a slice of pie during the holiday season, pumpkin pie is a smart holiday swap that’s worth keeping in mind. According to United States Department of Agriculture data on common recipes, a slice of pecan pie has 503 calories. On the other hand, a same-size slice of pumpkin pie has 316 calories — plus slightly more protein! That’s a savings of over 180 calories and added nutrients — without having to forgo dessert. Just try to go easy on the whipped cream topping and aim for an eighth of a nine-inch pie if you want to keep this dessert weight loss-friendly.
Embrace Healthier Holiday Eating
With these healthy holiday food swaps, you can enjoy your favorite dishes without compromising your health goals. Remember, it’s all about balance and mindful eating. By making thoughtful choices, you’ll be able to savor the season’s delights while staying on track.
Looking for additional healthy eating tips? Explore the Jenny Craig Inspirations blog for more tips and recipes designed to help you maintain your health goals throughout the holidays.
To discover more ways that Jenny Craig can help you with food swaps and weight loss, get started with a Jenny Craig plan today and make this holiday season your healthiest yet!
