By Margaret Earnest, ARMC Diabetes Dietitian from December Love & Laughter Newsletter
It’s that time again. It’s time to get out our favorite holiday recipes, dust them off and get in the kitchen! Or is it? Maybe it’s time to get out our favorite holiday recipes, dust them off and give them an update—a healthier update.
Keep in mind, recipes work because of their ingredients and the ratio of those ingredients to each other. Modify with thought and care. It may take a few trial runs.
FAT: Consider what fat brings to recipes: texture, flavor, moistness, browning of products, and elevating heat during the baking process.
The easiest way to decrease fat is to use less. You can also substitute lower fat and fat-free products. Fruit purees, such as applesauce or prune, can be used in the place of fat. Use half the amount of fruit puree to replace the fat source. Replacing solid fats with cooking oils will improve the nutritional profile of the product.
SUGAR: Sugar brings important properties to the table as well (no pun intended): tenderness, browning, taste, and leavening. Artificial sweeteners can be used to decrease the amount of sugar in a recipe. Sucralose is the better of the sweeteners when used with heat. They all perform well in dishes requiring no cooking/baking.
*If you are making a product with yeast, you have to use a “real” sugar source, not an artificial sweetener.
SODIUM: Use less and season with herbs and spices. Buy products that are reduced or low sodium and rinse canned vegetables.
FIBER: Use whole grain products such as wheat flour, brown rice, and whole grain pasta when possible.
BOOST NUTRITION: Use a variety of fruits, especially berries. A beautiful bowl of cut-up fruit can be the
Enjoy your holiday with delicious and healthy food!