One of the most joyous aspects of the holiday season is gathering with family and friends to share a bounty of seasonal foods — especially all the indulgent snacks and rich side dishes. But for people who are trying to eat healthier, a table filled with holiday dishes high in fat, salt and sugar poses a challenge.
Fortunately, with a few creative recipes and simple substitutions, most holiday dishes can be lightened up without sacrificing flavor. Best of all, sneaking in some healthy substitutes can make you feel better about dishing up a serving of your favorite treat.
To show how simple it is to create modern, healthy versions of some holiday staples, the registered dietitians at CoreLife Novant Health - Highland Oaks in Winston-Salem offered the following tips and recipes. From a party-worthy appetizer to a holiday treat that makes a wonderful hostess gift, these recipes have got you covered.
Eat healthy, live better.
Easy spiced walnuts
Ingredients:
- 3 cups raw walnuts
- 1 egg white
- 1/4 cup brown sugar
- 1 teaspoon allspice
- 3/4 teaspoon cinnamon
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 2 tablespoons orange juice
Preparation:
Preheat oven to 325.
Whip the egg whites in a bowl until they’re foamy and add the walnuts, stirring to coat completely. Remove nuts into a clean bowl.
Mix the sugar, allspice, cinnamon, cayenne pepper and salt together. Sprinkle over the egg-white coated walnuts and mix well. Add the orange juice and mix well.
Spread the coated walnuts on a baking sheet lined with parchment paper and bake for 20 minutes, turning the walnuts after 10 minutes to make sure they are evenly toasted.
Remove walnuts from the oven and allow to cool on the baking sheet. Note: They will be soft immediately after baking, but will harden and crisp up as they rest on the counter.
Nutrition per serving (recipe yields 12 servings): 212 calories; 9 grams carbohydrates (5 grams sugar, 2 grams dietary fiber); 5 grams protein; 19 grams fat (2 grams saturated); 103 milligrams sodium.
Pomegranate and pistachio crostini
Ingredients:
- 36 slices (1/4 inch each) of whole wheat baguette
- Olive oil
- 4 ounces mild, soft goat cheese
- 1 tablespoon honey
- 1 cup pomegranate arils (seeds)
- 1/2 cup pistachios, chopped
Preparation:
Preheat oven to 400.
Set goat cheese out to soften.
Meanwhile: Place the whole-wheat baguette slices (crostini) on a baking sheet. Put 1/4 cup of olive oil into a small bowl and use a pastry brush to brush it onto each slice. Place in oven and toast until golden. Set aside to cool.
When cheese is soft enough to work with, mix in honey. Spread the sweetened cheese evenly across the crostini. Carefully top with pomegranate arils, pistachios and tiny sprigs of fresh rosemary. Arrange on a platter to serve.
Nutrition per serving (recipe yields 8 servings): 170 calories; 20 grams carbohydrates (4 grams sugar, 2 grams dietary fiber); 7 grams protein; 7 grams fat (3 grams saturated); 181 milligrams sodium.
Adapted from: runninginaskirt.com/pomegranate-crostini-recipe-easy-christmas-appetizers/
Sweet potato bites
Ingredients:
- 4 medium sweet potatoes
- 2 tablespoons melted butter
- 1 teaspoon maple syrup
- Kosher salt
- 1 (10-ounce) bag marshmallows
- 1/2 cup pecan halves
Preparation:
Preheat oven to 400 degrees. Line a large baking sheet with parchment paper or aluminum foil.
Peel sweet potatoes and slice into rounds 1/4-inch thick.
In a large mixing bowl, toss sweet potato rounds with melted butter and maple syrup, then arrange in a single layer on baking sheet. Season with salt.
Bake, turning once halfway through, for about 20 minutes or until tender. Remove baking sheet from oven and set oven to “broil.”
Top each sweet potato round with a marshmallow and broil until marshmallow is puffed and golden. Remove from oven. Immediately press a pecan half into each marshmallow and serve.
Nutrition per serving (recipe yields 6-8 servings): 127 calories; 13.4 grams carbohydrates (9 grams sugar, 0.8 grams dietary fiber); 1.1 grams protein; 8.4 grams fat (2.3 grams saturated).
Adapted from: delish.com/cooking/recipe-ideas/a50000/sweet-potato-bites-recipe/
