eat this, not that - ehhd.org_no… · eat this, not that author: jordana frost created date:...
TRANSCRIPT
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Eat this, not that Clever and flavorful substitutions for this Holiday Season!
Adapted from http://www.fruitsandveggiesmatters.org
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Healthy Holiday Substitutions
• The holidays are a special time to celebrate with your loved ones and enjoy the flavors of the season.
• While many holiday dishes are loaded in fat, sugars, and calories, there are ways in which you can still enjoy these flavors and keep an eye on your health and wellness!
• Try out these nutrient-dense substitutions and let us know how it went!
• You may enjoy them so much, you might decide to use them for all your cooking needs going forward!
WARNING GRAB A HEALTHY SNACK BEFORE VIEWING… YOU MAY BECOME HUNGRY WHILE WATCHING!
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MASHED CAULIFLOWER (or root vegetable)
INSTEAD OF Mashed White Potatoes
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SPAGHETTI SQUASH
INSTEAD OF White Pasta
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VEGGIE STICKS AND HUMMUS
INSTEAD OF Crackers and Cheese
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WATER WITH FRESH FRUIT
• INSTEAD OF Sugary Beverages/Cocktails
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MASHED AVOCADOES
• INSTEAD OF Mayonnaise
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PUREED PUMPKIN
INSTEAD OF Oil/Fat in Baking
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BANANA
INSTEAD OF a Stick of Butter
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HOMEMADE APPLESAUCE
• INSTEAD OF Sugar
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BANANA ICE CREAM
INSTEAD OF Ice Cream
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FRESH FRUIT
INSTEAD OF Canned Fruit in Heavy Syrup
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PUREED DRIED FRUIT (dates, figs) INSTEAD OF Sugar
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SHREDDED COCONUT OR COCONUT FLOUR INSTEAD OF Breadcrumbs
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LETTUCE WRAPS
INSTEAD OF Bread/Wraps for Sandwiches
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DARK CHOCOLATE COVERED STRAWBERRIES INSTEAD OF Berry Pie/Streusel
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1 Tbsp. Lemon Juice + Soy Milk=1 cup (let sit 5 mins) INSTEAD OF Buttermilk (1 cup)
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