During the holidays season, there is nothing better than indulging in your favorite home-baked goodies . Baking does not have to be seen as unhealthy, as there are some easy substitutions that can reduce calorie intake, sugar, and fat, while improving the overall nutrition profile. This month, you will find some easy solutions for making your favorite holiday food a healthier treat that everyone will enjoy!
-Stephanie
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5 Food Hacks for Healthier Holiday Treats
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- Beans. Cup for cup, beans can be an easy swap for flour, helping to increase both fiber and protein while decreasing overall calories. Beans can also be used as a replacement for traditional shortenings, helping to reduce the fat content of your favorite baked goods. When baking, about one 15 ounce can of pureed beans can be used in place of one cup flour.
- Avocado. Avocados can be used as an alternative to eggs, oil, butter, margarine, shortening, and sour cream. Using avocado in place of traditional fats will add a boost of “heart healthy fats” as well as vitamins, minerals and phytochemicals. Avocados will also decrease the overall calorie load of the dish. For instance, one cup of butter contains 1,627 calories, whereas one cup pureed avocado contains 368 calories. To use, swap one cup butter or oil for one cup mashed avocado. When using avocado as a substitute to eggs, use ¼ cup mashed avocado per egg.
- Cacao Nibs. Cacao nibs are minimally processed and derived from the cacao bean. They can be an easy substitute for chocolate. Not only are cacao nibs less processed and lower in sugar than traditional chocolate, they are also an excellent source of nutrients and antioxidants including magnesium, iron, and fiber. They can also be used in smoothies, sprinkled on oatmeal or stirred in yogurt.
- Chia Seeds. This superfood can add a boost of nutrition to almost any dish and can be used as a baking substitute for both butter and eggs. When using to replace butter, combine 1 tablespoon of chia seeds with 9 tablespoons of water and let sit for 15 minutes. If using as an egg substitute, use 1 tablespoon chia seeds with 1 cup water.
- Applesauce. When it comes to baking, unsweetened applesauce is an easy way to reduce added sugar and fat. Substitute each cup of sugar in a recipe with 1 cup applesauce, and reduce the liquid in the recipe by ¼ cup. Use as a replacement for butter by using half the amount of butter called for in recipe and the other half applesauce. One egg can also be substituted with ¼ cup applesauce and ½ teaspoon baking powder.
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Spice It Up
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 One foolproof way to decrease sugar and fat in your favorite products is to use spices and natural flavorings! Here are a few of my favorite spices that not only make food taste delicious, but also add health benefits:
Cinnamon. Cinnamon may help lower bad cholesterol and blood sugar levels. It has anti-fungal properties, has been shown to help improve headaches and joint pain, and has an anti-clotting effect in the blood.
Nutmeg. Nutmeg may reduce inflammation and help with headaches, as well as decrease bad breath.
Cloves. Cloves contain vitamins A and C and antioxidants and help with flatulence and inflammation.
Pumpkin Pie Spice. Pumpkin pie spice is usually a combination of cinnamon, nutmeg, and cloves. However, some brands do contain sugar, so always check the ingredient list and nutrition label.
Sage. Sage is commonly used with turkey and cornbread dressings. Sage has been said to help with inflammation and contains antioxidants; it also has been shown to improve memory.
Mint. Mint helps to promote digestion, decrease bad breath, improve coughing and respiratory illnesses, and calm nausea.
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Featured Recipe
Gingersnaps
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Recipe by Swerve
Ingredients
- 1 cup almond flour
- 2 to 4 teaspoons ground ginger (depending on how gingery you like it)
- 1 tsp ground cinnamon
- ¾ tsp baking powder
- ¼ tsp salt
- ½ cup almond butter (stir well before measuring)
- ¼ cup butter, softened
- ¾ cup Swerve, Granular
- 1 large egg, room temperature
- ½ tsp vanilla extract
Instructions
Preheat oven to 325F, and line a large baking sheet with parchment paper. In a medium bowl, whisk together the almond flour, ginger, cinnamon, baking powder, and salt. In a large bowl, beat the almond butter and butter together. Beat in the Swerve until well combined. Then, beat in the egg and vanilla extract.
Add the almond flour mixture, and beat until fully incorporated. Roll the dough into 1 inch balls, and place on the prepared baking sheet. Cover a flat bottomed glass with parchment or cling wrap and use to press the balls down into ¼ inch thick circles. Bake about 15 minutes, until they are just set. Remove from the oven, and reduce oven temperature to 200F. Place the cookies back inside until they are golden brown and quite firm to the touch, about 20 more minutes. Remove, and let cool completely. They will crisp up as they cool.
*Note: the thinner and smaller you make the cookies, the crispier they will be.
Makes about 24 cookies. 2 cookies per serving.
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Be Inspired
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"A healthy attitude is contagious but don't wait to catch it from others. Be the carrier." - Tom Stoppard
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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