by Rebecca Mohning, DTG Registered Dietitian
 It’s hard to believe but we’ve reached that time of the year again – time to start planning our holiday feast! This year, I’m going to key in on taste and good nutrition and give my traditional Thanksgiving dishes a healthy makeover.
If you’re interested in cutting back on calories, you may want to join me. I know you’ll be thankful you did.
The good news is that most recipes can be modified in such a way that no one will even know you cut out some of the fat or sugar. Let’s discuss some healthier options for typical holiday dishes.
Mashed Potatoes: Instead of adding high-fat cream, whipping cream, or whole milk, use a lower-fat version of each. Good substitutes that maintain the full flavor of your potatoes include non-fat creamers or evaporated milk. You can often find evaporated milk in a can in the baking section of the supermarket. Also consider not adding butter when mashing.
Gravy:Try making this typically fat-laden sauce with fat-free chicken broth or refrigerate the pan drippings ahead of time and skim off the hardened fat.
Sweet Potatoes: Sweet potatoes are a nutrition-packed holiday favorite… before you cover them with lots of butter, brown sugar, pecans and marshmallows! Such extras will add lots of fat and sugar to your holiday meal. Consider using less fat in the recipe and reducing the sugar by using an artificial sweetener like Splenda.
Green Bean Casserole: When making this holiday favorite, use low-fat mushroom soup instead of the regular version. A fresh, quick alternative to this classic casserole recipe is to boil the green beans briefly then sauté with a small amount of canola oil, sliced red onions, slivered almonds and black pepper.
Stuffing: Make your stuffing healthier by adding more vegetables. The best bets are celery, mushrooms and onions. By doing so, you’ll be adding flavor and moisture. Also try using regular bread instead of dried stuffing cubes. You’ll save on calories and sodium. Bake your bread cubes at 300 degrees for 15 minutes or until dry.
Cranberry Sauce: Regardless of whether you make your own or use the jellied or canned varieties, cranberry sauce is very high in sugar. Try making this holiday favorite with just a half cup of sugar, or do a mix of artificial sweetener and real sugar.
Pumpkin Pie: This dessert favorite can be modified and enjoyed without overindulging on calories and fat. Use this easy recipe and enjoy:
Ingredients
- 1 (15 ounce) can pumpkin (about 1 3/4c)
- 8 ounces skim milk or low-fat soymilk (has a slight taste)
- 3 egg whites
- 2/3 reduced fat graham cracker crust (take off the sides of the crust and discard)
- 3/4 cup Splenda sugar substitute
- pumpkin pie spice
- 2 egg whites, for the crust
Directions:
Preheat oven to 425°F. Mix pumpkin, milk, and egg whites until smooth. Gradually stir in Splenda (1/4 cup at a time). Add the pumpkin pie spice; taste and add more if need be. Pour into crust and spread evenly. Bake in the oven for 15 minutes then reduce the temperature to 350°F and bake for another 45 minutes (may vary depending on ovens). Let cool and serve your favorite way.
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Rebecca Mohning has a Master's Degree in Exercise Physiology and a Bachelor's of Science in Dietetics from Iowa State University. She is a certified Personal Trainer by the American College of Sports Medicine. She specializes in weight management, performancenutrition, and eating disorders.
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