Swap it Out: Healthy Alternatives to Your Favorite Holiday Guilty Pleasures
It’s that time. The transition from summer to fall – from bikini season to “bulking” season. Cozy weather, fresh baked goods, pumpkin and apple spice everything…has a nice ring to it, right? Except when the new year rolls around in another few months and you realize you’ve gone up two or three pant sizes. Sound familiar? Why not go into the holiday season knowing full and well that you won’t succumb to all of the gluttony this time around. Want to know an easy way to succeed? Just swap out traditional caloric meals and treats with more nutritious and healthy options!
Here are a few of our favorite fall and holiday alternatives. Don’t see your go-to dish? Let us know and we’ll be happy to share a swap out specific recipe just for you.
The Favorite: Eggnog
Eggnog offers a unique flavor, but is loaded in calories, sugar and fat.
Swap it! Try this Instead:
Vegan Eggnog Smoothie (source: PopSugar) – 145 calories per serving
Ingredients:
3 cups almond milk
1 banana
1/2 teaspoon nutmeg, freshly ground
1 teaspoon almond extract
2 dates, pitted
Directions:
It can’t get much simpler: in a high-speed blender, blend all ingredients until smooth. Enjoy!
The Favorite: Chips & Dip
Whether its queso, spinach and artichoke, or onion dip, there’s something they all have in common. They’re usually unhealthy and full of empty calories.
Swap it! Try this Instead:
Veggies and Yogurt Dip (source: Condé Nast)
Ingredients:
2 cups plain yogurt
1 English hothouse cucumber, unpeeled, halved lengthwise, seeded, grated
1 tablespoon coarse salt
1/2 cup sour cream
2 tablespoons fresh lemon juice
2 tablespoons minced fresh dill
1 garlic clove, minced
Directions:
Line sieve with cheesecloth and place over medium bowl. Place yogurt in sieve. Cover with plastic wrap and allow to drain in refrigerator overnight. Mix cucumber and 1 tablespoon salt in small bowl; cover and chill 3 hours. Transfer drained yogurt to another bowl. Mix in sour cream, lemon juice, dill and garlic. Squeeze out as much excess liquid as possible from cucumber. Stir cucumber into yogurt. Season with pepper. Cover; chill at least 2 hours. Serve with your favorite fresh vegetables.
The Favorite: Loaded Mashed Potatoes
Mashed potatoes are both high in calories and carbs. Then, when you add in all the fixings like butter, sour cream, and milk, you can easily overload on unhealthy fats.
Swap it! Try this Instead:
Mashed Cauliflower (source: Allrecipes Food Group) – 107 calories per serving
Ingredients:
8 cups of bite-size cauliflower florets (equals about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Fresh ground pepper
Snipped fresh chives for garnish
Directions:
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
The Favorite: Sweet Potato Casserole
You see the words sweet potato and give yourself the excuse to indulge. It’s not worth it!
Swap it! Try this Instead:
Roasted Sweet Potatoes (source: Delish.com)
Ingredients:
1 pound sweet potatoes, peeled and cubed into 1 inch pieces
1 tablespoon extra-virgin olive oil
Kosher Salt
Freshly ground black pepper
Directions:
Preheat oven to 450º. On a large baking sheet, toss sweet potatoes with oil and season with salt and pepper. Roast until tender, tossing halfway through, 25 to 30 minutes.
The Favorite: Pot Roast or Glazed Ham
Both of these popular holiday meat selections may be savory, but aren’t the best choice when it comes to your heart health.
Swap it! Try this Instead:
Herb-roasted Turkey (source: Healthline) – 180 calories per serving
Ingredients:
1 (12–15 pound) fresh or frozen turkey, thawed
3 tablespoons unsalted butter, softened
1 tablespoon and 1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
6 large sage leaves
6 large flat-leaf parsley sprigs
3 large thyme sprigs
3 fresh or dried bay leaves
1/2 medium onion
1 garlic clove, halved
2 cups fat-free low-sodium chicken broth
Directions:
Preheat oven to 450º. Remove and discard the neck and giblets. Rinse the turkey under cold water; dry. Gently separate the skin from the breast of the turkey with your hands. Rub the unsalted butter evenly over both breasts. Then pat the skin back into place. Season the cavity of the turkey generously with 1 tablespoon salt and 1/2 teaspoon black pepper.
Place the sage leaves, parsley sprigs, thyme sprigs, bay leaves, onion, and garlic clove into the cavity of the turkey. Tie the legs tightly together with a piece of kitchen twine.
Season the skin of the turkey on the top and bottom with 1 teaspoon salt and 1/2 teaspoon pepper. Then, tuck the wing tips under the breast of the turkey, and place it in a wire rack in a roasting pan along with the chicken broth.
Place the turkey on the bottom rack of the preheated oven and roast it for 30 minutes. Reduce the oven heat to 325º and continue to roast the turkey for 2 1/2 hours, basting it every 20 minutes, until an instant-read thermometer reads 165º when inserted into the thickest part of the thigh of the turkey, away from the bone.
Cover the bird loosely with foil. The temperature of the meat will continue to rise while standing. Allow the turkey to rest for 30–40 minutes before transferring to a platter and carving it.
The Favorite: Cookies, Cakes & Pies, Oh My!
We know it’s hard to turn down a delicious dessert. But think of all the sugar, fat and calories that are involved. With better-for-you alternatives, you don’t have to feel bad about skipping out.
Swap it! Try this Instead: Holiday Fruit Salad (source: Food.com) – 119.8 calories per serving
Ingredients:
16 ounces plain yogurt
½ teaspoon ground nutmeg
¼ cup brown sugar
1 teaspoon vanilla extract
6-8 Red Delicious apples, cored and cut into ½ inch cubes
1 cup green grapes
Directions:
Combine yogurt, nutmeg, sugar and vanilla, mixing well. Pour over prepared fruit, tossing to cover the apples and grapes. Chill. Before serving, dust with a little extra nutmeg.
It’s our hope that with such a variety of alternatives to choose from, you will be empowered to make healthier choices during the upcoming holiday season. We believe in you!
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