Recipe substitutions: Lighten up your holiday favorites
December 10, 2017 | by Sara Lewis
A healthier holiday meal doesn't have to mean a big plate of raw carrots and kale – not that there's anything wrong with that. Instead, it can amount to a small change here, a small change there, and maybe a tweak beyond that.
Dietitians at City of Hope, which promotes a healthful lifestyle as a way of reducing cancer risk, suggest these substitutions for your holiday favorites.
These tips are so smart, your guests might not even notice them.
|If your recipe calls for:||Use instead:|
|Whole milk||Fat-free milk or 1% low-fat milk|
|Heavy cream||Evaporated skim milk, whole milk or light cream|
|Whole eggs||2 egg whites or 1/4 cup egg substitute or 1 tsp. oil and 2 egg whites, whipped lightly|
|Sour cream||Nonfat cottage cheese with lemon juice, fat-free sour cream or nonfat plain yogurt|
|Cream cheese||Fat-free cream cheese|
|Mayonnaise||Nonfat plain yogurt or fat-free mayonnaise|
|Whipped topping||Sugar-free whipped topping mix, nonfat vanilla yogurt, or light or fat-free nondairy whipped topping|
|White flour||1/2 white flour + 1/2 whole wheat flour or oat bran|
|Salt||Fresh herbs and spices, lemon juice or hot pepper sauce|
|Sugar||Reduce amounts, using non-nutritive sweeteners|
|Shortening||Canola oil (3/4 cup oil = 1 cup shortening)|
|Meat, fish, poultry||Use limited quantities; remove skin and all visible fat|
Here's a favorite holiday drink using substitutions.
Yield: 8 servings (serving size: 6 ounces)
- 4 cups fat‑free milk
- 1 cup egg substitute
- Sugar substitute to equal 4 Tablespoons of sugar
- 3 teaspoons rum extract or 1 teaspoon vanilla
- Ground nutmeg
- Combine milk, egg substitute, sugar substitute and extract.
- Beat with rotary beater or electric mixer until well blended.
Chill thoroughly. Stir before serving and sprinkle with nutmeg.
Nutrient analysis per serving
- Exchanges: 1/2 carbohydrate exchange (1/2 milk)
- Total Carbohydrates: 6 grams
- Calories: 50
MedLinePlus, offered by the National Institutes of Health offers more information on the connection between a healthy diet and lower cancer risk.
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