A Few Healthy Cooking Swaps For Thanksgiving and Christmas

Get ahead with some simple but effective ideas for healthy food swaps for Thanksgiving and Christmas (but use throughout the year too!).

 

GUEST POST: ‘Tis the season to be tempted. As the cold weather intensifies and holiday parties line up it is hard to stay away from your favourite winter warmers. We’ve thought of a few little swaps you can make to ensure you aren’t feeling guilty until the New Year!

 

 

Honey
Due to the high level of fructose, honey is sweeter than table sugar. Although still classed as a ‘free sugar’ honey has a lower calorie content than sugar and can be used in its place in most recipes, try it in mince pies!

A tablespoon of honey (15g) contains:
64kcal
0g fat
17.3g carbohydrates

Alternatively look at some low or no-sugar syrups around like those from Sweet Freedom, DaVinci, Choc Shot etc.

 

Low Fat Greek Yoghurt
If you’re watching your weight you should be no stranger to greek yoghurt, high in protein and very low in calorie it can also be used as a substitute for cream in cooking!

In 100g/1/3 cup:
68kcal
6g carbohydrates
5g protein

If creamy pasta dishes are your favourite winter warmer, try mixing a little of some of the water you’ve cooked your pasta in with some yoghurt and mix in the drained pasta pot. The starch from the pasta will bind with the yoghurt and make a creamy, luxurious sauce! Just add a pinch of salt and pepper and some vegetables of your choice and you have a lighter taste of comfort.

Unsweetened Apple Sauce
Fruit can swap for butter? Yes indeed. For sweeter recipes like brownies and fruity muffins, swap the butter content for the same amount of applesauce. Applesauce offers the same consistency as butter or oil, but with zero fat, a little extra natural sweetness, and fewer calories (though it will add a touch more sugar).

100g/scant 1/2 cup of applesauce:
68kcal
17g carbohydrate
0.2g fat

We use this in our Protein Brownies recipe (see here) and here without additional protein powder

 

Wholemeal Carbs
i.e. Brown rice, brown pasta and wholemeal flour. Shifting to wholemeal carbs doesn’t compromise any of the flavour and adds an extra boost of fibre into each meal. Wholemeal flour has all the same baking qualities as white flour with the included nutrients, vitamins and minerals. 

100g/1 cup Wholemeal Flour:
340kcal
2.5g fat
13g protein.

Perhaps if your making or buying bread for this festive season, who doesn’t love cheese on toast, try swapping white carbs for brown ones and see if you notice the difference! Plus it might prove far more digestible for those who have poor toleration of white bread in the stomach pouch.

Feature courtesy of Jane Plan