We all love our traditional holiday meals. They bring us comfort and joy! However, holiday meals can be filled with fat, carbs and sugar. It’s easy to fall into the trap of overeating and indulging in all the comfort food. It’s also easy to make a few changes to the holiday menu to make it healthier but still delicious.
Lean cuts of meat such as the traditional roasted turkey or prime rib are the best way to keep the fat calories under control. If skipping the gravy isn’t an option, there are lots of low-fat gravy recipes to be found on the internet based on your personal flavor preferences.
If you’re trying to keep carbs to a minimum, skip the dressing and opt for low carb options such as whole roasted cauliflower. Most recipes call for glazing a whole head of cauliflower with oil and some salt then baking until tender and serving with your favorite sauce or dressing and some herbs.
Susan Vander Maas is a graduate of Ohio State University/ATI Wooster. She is the owner of Doc’s Deli, established in 2007.
A great way to introduce a variety of vegetables at the holiday meal is with a colorful medley of oven roasted vegetables. Brussels sprouts, tiny rainbow potatoes, carrots, parsnips and onions make great companions. Toss with oil, salt and pepper and roast until browned and tender. Throw a few unpeeled cloves of garlic in the mix then after roasting you can peel, smash and use them to flavor your gravy or add to the sauce for the roasted cauliflower. Roasted beets are easy to prepare and their rich color adds a nice pop to the holiday meal, plus they are filled with antioxidant and cancer-fighting properties.
If it’s processed sugar you’re trying to avoid, replace the candy and cookies with fruit and nuts. Try roasted figs for a fiber and antioxidant packed alternative. Or use fresh figs with Greek yogurt for added protein. Poached pears or roasted plums are beautiful at the table and create a memorable finish to your holiday meal.
Replacing the oil or butter in your favorite holiday dessert recipes with avocado adds good fat, fiber and protein to the dessert. Avocado has a relatively mild flavor that works well in baking so the flavor goes almost unnoticed. You can also experiment with flour and sugar alternatives in your recipes, just be sure to read about how the different ingredients will affect the recipe.
The following is a recipe for Avocado Brownies that are rich and delicious. Here’s to creating healthy new Holiday meal traditions!
AVOCADO BROWNIES
INGREDIENTS
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1 ripe avocado (about 1/2 cup mashed)
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1/2 cup cocoa powder
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2 eggs
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1 cup coconut sugar (or brown sugar)
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1/4 cup almond butter
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1 teaspoon baking powder
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1 teaspoon vanilla extract
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1/4 teaspoon fine sea salt
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1/2 cup dark chocolate chips (use a dairy-free brand, if needed)
INSTRUCTIONS
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Preheat oven to 325ºF
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Grease & line a 9-inch square baking dish with parchment paper
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In a food processor, combine the avocado (peel and pit removed), cacoa powder, eggs, coconut sugar, almond butter, baking powder, vanilla, and salt. Process until smooth, stopping to scrape down the bowl as needed
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Fold in the chocolate chips then pour into the prepared pan and bake for 45 minutes or until the center of the brownies look cooked-through
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Allow the brownies to cool completely before cutting
Have fun in the kitchen this Holiday Season!
