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Healthy Holidays

November 13, 2019

 

As yet another holiday season approaches, we may find ourselves inevitably reaching for the ubiquitous baked goods or tantalizing seasonal treat. It is important to take care of ourselves during this time and remember to get enough rest, exercise a little each day, and try to limit refined sugar and empty carbohydrates. 

 

If you are interested in substituting some of the more "basic" recipe ingredients for ideas that provide more nutrients and less sugar, check out my list below:

 

Candied yams- Skip the marshmallows and use maple syrup and a touch of cinnamon. Cinnamon is a great way to add the illusion of sweetness without any added sugar.

Canned cranberry sauce- Make your own sauce with fresh cranberries, pears, ginger, spices, and orange juice.

Corn syrup- Try honey, maple syrup, brown rice syrup, or coconut palm nectar.

Cornstarch- Arrowroot powder works as a great thickener in something like a gravy recipe.

Cow’s milk- Almond milk, cashew milk, coconut milk, hemp milk, hazelnut milk, oat milk...

Eggnog- Try nondairy coconut milk or almond milk eggnog- or try making your own!

Ice cream- Luna & Larry’s Coconut Ice Cream, (my favorite).

Mashed white potatoes- Change it up with mashed cauliflower, or pureed parsnips, (or combine the two!)

Mayonnaise- Look for avocado or olive oil based mayo.

Pumpkin pie mix- Go for the plain canned pumpkin to avoid the added sugar, or bake a sugar pie pumpkin, kabocha squash or yam, and add your own spices and sweetener.

Stuffing- Use starchy vegetables, wild rice, nuts, and meat to create a satisfying stuffing without the bread. Draw from ingredients like: ground pork, onion, mushrooms, apples, cranberries, pecans, and herbs.

Sugar- Substitute coconut sugar, honey, or maple syrup

Sweetened condensed milk- Try using coconut cream from a can, and sweeten with maple syrup.

Vegetable oil- Melted coconut oil, olive oil, ghee

Vegetable shortening- Use lard, butter, ghee, or coconut oil

Whipped cream- Coconut whipped cream, cashew cream

White flour- Tapioca starch, almond flour, coconut flour, cassava flour

 

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