Holiday Swapping List

​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.

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​Here are some tips and tricks for swapping all the time - not just during the holidays. 

Swapping for Fat

Yogurt
Yogurt is a great way to cut calories, while adding extra protein into a recipe (especially if you use Greek-style)! Substitute yogurt for 100% of the fat in baking. Tip: It works wonderfully in quick breads and muffins.

Purees
Use purees from beans and fruit, instead of 50% of the fat content a recipe calls for. Substituting oils and butters with pureed beans not only lessens calories and total fat content, it adds fiber and protein! Fruit purees, such as applesauce, prune puree, pumpkin, and mashed avocado also make a great substitute. Tip: When using a sweet fruit puree, reduce the amount of sweetener by 25%.

Flax seed (ground)
Flax can replace other fats in a 3:1 ratio (3T flax for every 1T fat). Tip: you don’t want to substitute too much, since it adds bulk. Use it in items that cook to 350 degrees or less, as the oils in flax can start to break-down at higher temperatures.  

Solid Fats vs. Oils 

​Oil: Use plant oils that are high in monounsaturated fat, such as canola or grapeseed, to cut down on saturated fat and cholesterol. Here’s a conversion chart.
 
Hard fat            to         Oil
1 Tbsp.                         ¾ Tbsp.
2 Tbsp.                         1 ½ Tbsp.
1/3 cup                        ¼ cup
½ cup                           6 Tbsp.
¾ cup                           9 Tbsp
 

Swapping for Eggs

Applesauce
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.

Banana
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.
 
Flaxseeds
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
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.
 

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Swapping for Sugar

​Sugar is a tricky ingredient to swap, because it is vital to chemical reactions in many baking recipes. Most of the time about 25% of the sugar can be left out, especially in toppings. Proceed with caution, because decreasing sugar in a recipe will decrease the volume and increase moisture. If you’re unsure, use recipes that have already been developed. Here are some conversions:

Hopefully you’ll get the chance to shake-up your holiday favorites this season with some different ingredients. Happy swapping!
 
Olivia
Dietetic Intern