dm34 theperfectpie infographic print update · a good source of fiber and potassium. adding walnuts...
TRANSCRIPT
Holiday pie is the tastiest dessert, but it’s also loaded with calories. Don’t skip it,
perfect it — with these simple substitutions.*
Apples are full of antioxidants, and are a good source of fiber and potassium.
1. Apple
Quick TipAdding walnuts to your recipe provides a good source of omega-3 fatty acids.
Instead of:Pie crust
Consider:An oatmeal
crumble
Instead of:Refined white sugar
Consider:An alternative sugar,
such as coconut
Instead of:Vegetable oil
Consider:Coconut oil
Refined white sugar
Instead of:
a good source of fiber and potassium.
Instead of:
Adding walnuts to your recipe provides
Apples are full of antioxidants, and are
1. Apple
healthier pieBake a
Instead of:
Pumpkin is a great source of beta-carotene, fiber and potassium.
2. Pumpkin
Quick TipSkip the pie, and opt for a pumpkin parfait — topped with low-fat granola.
Instead of: Eggs
Consider:Egg whites(no yolks)
Instead of:Refined white sugar
Consider:Honey
Instead of:Whole milk
Consider:Unsweetened soy, almond or rice milk
Instead of:
Instead of:
Consider:
Consider:
(no yolks)
Consider:
Pecans are a good source of dietary fiber, protein, monounsaturated fat, vitamins and minerals.
© 2015 Sharp HealthCare. All rights reserved.www.sharp.com/news
From the expert
3. Pecan
Quick TipCut the recipe’s sugar amount in half for a healthier pie with a stronger pecan flavor.
“You don’t have to opt out of your favorite desserts during the holiday season. Instead, make them healthier by incorporating fresh fruit or raw sweetener. For those desserts that can’t be modified, enjoy in smaller portions.”— Kelly Trifilo, registered dietitian at Sharp
*Substitution amounts vary based on your recipe. Use a foodsubstitution chart for best results.
Instead of: Consider:Unrefined sugar such
as sucanat ormuscovado
White sugar
Instead of:Corn syrup
Consider:Maple syrup
Consider:Instead of:
Instead of: