Healthy Takes on Classic Holiday Dishes
| 3 min read
The holidays bring families together to enjoy each other’s company over big, hearty meals. But all of those high-calorie platefuls of food can take a toll on your health. The good news is that the holidays don’t have to be a time to gain weight! Instead, whip up healthier versions of classic dishes like green bean casserole, mashed potatoes and sweet potato casserole. Read on for three easy, lighter dishes that will make this your healthiest holiday yet.
Herb Mashed “Potatoes”
Recipe adapted from Smart Balance
Serves 4
1 medium cauliflower head, cut into florets
1/3 cup fat free milk
Salt and freshly ground black pepper
2 tablespoons butter
1 tablespoon minced chives
1 tablespoon minced parsley
Boil cauliflower in a large pot of water until tender. Drain and put back into pot. Add the milk, butter, salt and pepper and mix in blender until smooth. Stir in herbs and serve.
Nutritional information per serving (yields 4 servings) 97 calories, 6g fat, 2g saturated fat, 100mg sodium, 9g carbohydrates, 4g protein, 4g sugar
Recipe adapted from Smart Balance
Serves 4
1 medium cauliflower head, cut into florets
1/3 cup fat free milk
Salt and freshly ground black pepper
2 tablespoons butter
1 tablespoon minced chives
1 tablespoon minced parsley
Boil cauliflower in a large pot of water until tender. Drain and put back into pot. Add the milk, butter, salt and pepper and mix in blender until smooth. Stir in herbs and serve.
Nutritional information per serving (yields 4 servings) 97 calories, 6g fat, 2g saturated fat, 100mg sodium, 9g carbohydrates, 4g protein, 4g sugar
Lightened-Up Green Bean Casserole
Recipe adapted from Campbell’s Kitchen
Serves 6
1 can light cream of mushroom soup
1/4 cup two-percent milk
1 teaspoon onion powder
1/8 teaspoon freshly ground black pepper
1 teaspoon reduced-sodium soy sauce
1 pound fresh green beans (about 3 cups), cooked and drained
2 tablespoons crushed French fried onions
Stir the soup, milk, onion powder, black pepper and soy sauce together. Mix in green beans and pour into a 1.5-quart casserole. Bake at 350 degrees for 25 minutes or until the mixture is hot and simmering. Stir the bean mixture, top with onions and bake until the onions are golden brown, about five more minutes.
Nutritional information per serving (yields 6 servings) 70 calories, 2.5g fat, 0.9g saturated fat, 242mg sodium, 11g carbohydrates, 2g protein
Recipe adapted from Campbell’s Kitchen
Serves 6
1 can light cream of mushroom soup
1/4 cup two-percent milk
1 teaspoon onion powder
1/8 teaspoon freshly ground black pepper
1 teaspoon reduced-sodium soy sauce
1 pound fresh green beans (about 3 cups), cooked and drained
2 tablespoons crushed French fried onions
Stir the soup, milk, onion powder, black pepper and soy sauce together. Mix in green beans and pour into a 1.5-quart casserole. Bake at 350 degrees for 25 minutes or until the mixture is hot and simmering. Stir the bean mixture, top with onions and bake until the onions are golden brown, about five more minutes.
Nutritional information per serving (yields 6 servings) 70 calories, 2.5g fat, 0.9g saturated fat, 242mg sodium, 11g carbohydrates, 2g protein
Slimmer Sweet Potato Casserole
Recipe adapted from Women’s Health
Serves 12
5 medium sweet potatoes, peeled and cut into one-inch chunks
2 tablespoons honey
1/4 cup golden raisins
1/4 teaspoons ground nutmeg
1/8 teaspoon ground ginger
1/2 teaspoon salt
1 teaspoon ground cinnamon, divided
1 tablespoon packed brown sugar
1/3 cup chopped pecans
Boil potatoes in a large pot until soft. Drain and put back into the pot. Mash the sweet potatoes then add honey, raisins, nutmeg, ginger, salt and 1/2 teaspoon of cinnamon. Whip with an electric mixer or blender until smooth. Spray a baking dish with cooking spray and spread the sweet potato mixture into it. In a small bowl, mix the brown sugar, pecans and remaining 1/2 teaspoon cinnamon together and sprinkle over the potatoes. Bake at 400 degrees until hot and beginning to brown around the edges, about 15 to 20 minutes.
Nutritional information per serving (yields 12 servings) 101 calories, 2.5g fat, 0.3g saturated fat, 107mg sodium, 20g carbohydrates, 1.3g protein, 7.2g sugar
Recipe adapted from Women’s Health
Serves 12
5 medium sweet potatoes, peeled and cut into one-inch chunks
2 tablespoons honey
1/4 cup golden raisins
1/4 teaspoons ground nutmeg
1/8 teaspoon ground ginger
1/2 teaspoon salt
1 teaspoon ground cinnamon, divided
1 tablespoon packed brown sugar
1/3 cup chopped pecans
Boil potatoes in a large pot until soft. Drain and put back into the pot. Mash the sweet potatoes then add honey, raisins, nutmeg, ginger, salt and 1/2 teaspoon of cinnamon. Whip with an electric mixer or blender until smooth. Spray a baking dish with cooking spray and spread the sweet potato mixture into it. In a small bowl, mix the brown sugar, pecans and remaining 1/2 teaspoon cinnamon together and sprinkle over the potatoes. Bake at 400 degrees until hot and beginning to brown around the edges, about 15 to 20 minutes.
Nutritional information per serving (yields 12 servings) 101 calories, 2.5g fat, 0.3g saturated fat, 107mg sodium, 20g carbohydrates, 1.3g protein, 7.2g sugar
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Photo credit: Caitlin
