Eating mindfully this holiday season? Try incorporating new dishes and ingredients

The holidays are here, and it’s time to enjoy the delicious flavors of the season with your friends and family. However, if you are trying to follow a healthy eating plan, the holidays can be a tricky time. For healthier holiday twists on traditional recipes, consider reducing the fat, calories and sodium in your festive favorites by following these suggestions from your Hy-Vee dietitians. Also, be sure to check out the delicious holiday side dish featuring Brussels sprouts that will have everyone asking for the recipe. 

Be ready with recipe reductions

To reduce fat

Cut the amount in half, and for the other half, substitute unsweetened applesauce, mashed bananas or pureed prunes. Use egg substitute in place of whole eggs. Use non-fat or light dairy products rather than the original version.

To reduce sugar 

Cut one-third to one-half of the amount in the recipe. Consider alternative sweeteners such as Splenda or Stevia for sweet treats without spoonfuls of sugar.

To reduce sodium

Cut the amount by half or eliminate completely (except in recipes that include yeast). Substitute salt with festive flavors of onion salt, garlic salt, celery salt and seasoning salt with simple substitutions of onion flakes, garlic powder and herbs.

Be practical about portions 

Limit the amount of side dishes available to keep temptations limited. Serve smaller portions of dessert items by cutting into bite-sized pieces.

Try this DELICIOUS and SIMPLE Dark Chocolate Nut and Seed Bark as a substitute for almond bark.  Dark chocolate and nuts are low in sugar, very satisfying and will give you antioxidants to keep you healthy. Enjoy!

Enjoy the extra nutrients

Focus on fiber and pack in protein to make holiday side dishes and baking scrumptious and satisfying.

• Add flax seed, chia seed or oatmeal to your recipes.
• Use whole-wheat flour or whole-wheat pastry flour in breads, bars, muffins, pie crusts and cookies to turn tasty treats into satisfying sweets.
• Dried fruits add fiber and flavor to recipe favorites.
• Nuts are packed with nutrients, including heart-healthy fats, fiber and protein.
• Greek yogurt provides protein, helping you feel more satisfied with just one holiday helping.

Time to try something new

When was the last time you had Brussels sprouts?  If it’s been awhile, your Hy-Vee dietitians suggest trying them again as they are one of the most powerful foods in fighting disease and providing nutrients. 

Brussels sprouts are packed with nearly all your daily needs for Vitamin K, which is essential for blood clotting and bone health. They are a member of the cruciferous vegetable family and contain cancer-protecting compounds. Brussels sprouts are also an excellent source of Vitamin C, which helps maintain a healthy immune system; plus they contain lutein and zeaxathin, two nutrients important for healthy vision. 

Brussels sprouts are a fun vegetable to experiment with in the kitchen because they are so versatile. Try them oven-roasted, steamed, sauteed, candied, broiled, grilled or raw.

Try this new recipe featured in the November Hy-Vee Seasons magazine for a delicious way to enjoy Brussels sprouts at your next holiday gathering:

This content was produced by Brand Ave. Studios in collaboration with Hy-Vee. The news and editorial departments had no role in its creation or display. For more information about Brand Ave. Studios, contact tgriffin@brandavestudios.com.