The holidays are right around the corner, and with that special foods and celebrations! Whether you are the host or a guest this holiday season, there are some ways to lighten up the traditional recipes & save calories. You can still enjoy the flavors without the detrimental affects on your wellness goals and waistline. Don’t gain the typical 5-8 lbs. at this special time of the year! Convert a favorite family recipe or new one into a healthier version using some simple ingredient substitutions...
Reduce the amount of Fat, Sugar, and Sodium:
Increase the Nutrients and Fiber by adding healthier ingredients:
Change the Method of Preparation:
Check out this recipe for a lightened up Pumpkin Pie:
Recipe from: Food & Health Communications, Inc.
Ingredients: Serves 8
4 Whole grain Cereal Bars ( apple flavor)
1/ 4 Cup Graham Crumbs
1 16 oz. Can Pumpkin
1/2 Cup Egg Whites
1/2 Cup Sugar
1 Tbsp. Pumpkin Pie Spice
1 12 oz. can evaporated skim milk
Preheat the oven to 350°.
Puree the cereal bars with the graham crumbs in a food processor. Lightly spray
9" glass pie pan with vegetable cooking spray. Pat the cookie crust into the pan
evenly. You want the top of the crust to be below the rim of the pan. Lightly spray crust
with cooking spray and pre-bake for 7 minutes at 350°. Puree the filling in a food processor or blender. Pour into the crust, slightly over the top and bake for 45-55 minutes at 350 degrees. The pie is done when it is firm in the center. Enjoy!
190 calories, 0.5 gm fat,
0 gm saturated fat, 0 mg cholesterol,
160 mg Sodium
Janet Brancato is a Registered Dietitian based out of Glen Rock, NJ. She works with clients online, over the phone, and face to face.