Believe it or not, it’s that time of year again. Time to lace up your sneakers and get ready for the November-December marathon, filled with dark and cozy days; calendars over-spilling amidst the uproar of yuletide spirit. Obstacles of dangerous desserts, meat mountains and conniving cocktails lay before you. How does one make it out unscathed?!
It is important to remember that as much as you’ll be giving to others - do not forget to give back to yourself! This includes nurturing your body with nutritious food, getting plenty of rest, maintaining physical activity, and staying hydrated. It’s understood that what should feel like second nature to us is sometimes very hard to maintain during the holidays. But, it is possible.
Although a Thanksgiving feast has its staples of roasted turkey, stuffing, potatoes and pie, it doesn’t always have to be a day of excessive caloric and sodium intake. There are plenty of ingredient swaps and preparation tips to make the holidays healthier, without sacrificing the taste or your top-chef reputation among family members. That way the focus is off of the food, and instead on time with our loved ones.
Here are some tips and tricks for swapping all the time - not just during the holidays.
Swapping for Fat
Swapping for Eggs
Use 1/4 cup of unsweetened applesauce in place of one egg in most baking recipes. Some sources say to mix it with 1/2 teaspoon of baking powder, for leavening.
Use 1/4 cup of mashed banana (from about half a banana) instead of one egg when baking. Note that this may impart a mild banana flavor to whatever you are cooking- is this ever a bad thing? I’ll leave that to you.
Can also be used as an egg substitute! Simply mix 1 tablespoon of ground flaxseeds (or meal) with 3 tablespoons of water and set aside for 5 minutes. Use in place of one egg.
Aquafaba is the name given to the water from a can of chickpeas. I know what you’re thinking: ‘what kind of dark magic is this’?! And I am here to tell you that it truly works, and has no taste. 3 tablespoons of chickpea or white bean juice is all you need to replace an egg. It even makes a foam when whipped, just like an egg white! You’ll never look at bean water the same again.
Swapping for Sugar
Eggs can be a great source of protein for growing kiddos! Eggs can also be tons of fun to cook and bake with.
Get young children involved in the kitchen with simple tasks like cracking eggs, beating yolks and whites with a fork, or peeling hard-boiled eggs. Older kids can gain skills working with a heat source to cook eggs or may enjoy learning about the more complex scientific functions of eggs in a combination recipe, like angel food cake! Whether your child is 6 or 16, you can find a task for all skill levels when working with eggs.
This past weekend at Verdant Community Wellness Center, we had an eggscellent kids cooking class and had a blast preparing the tasty recipes below. Hope you enjoy them as much as we did!
Getting Started with Easy-to-Peel Hard-Boiled Eggs
English Muffin Mini Egg Pizzas
This recipe is so delicious and could easily be enjoyed any time of the day – fancy Saturday breakfast, quick afternoon snack, protein-packed dinner on the go, you name it! This recipe requires just a few simple ingredients and less than 10 minutes of prep. Yield: 2 mini pizzas
Nutrition (for 2 mini pizzas)
Nutrition: (per egg muffin)
Nutrition: (for one fritter)
100 calories, 3 grams protein, 14 grams carbohydrate, 3.5 grams fat (1 g saturated, 1.5 g monounsaturated, 0.5 g polyunsaturated), 230 mg sodium
Recipe adapted from: https://www.jessicagavin.com/crispy-vegetable-fritters-with-avocado-yogurt-sauce/
Learn More, and Get Crackin’!
Eggs and Food Safety
All About Eggs and Baking
A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!