eat this, not that - ehhd.org_no… · eat this, not that author: jordana frost created date:...
TRANSCRIPT
Eat this, not that Clever and flavorful substitutions for this Holiday Season!
Adapted from http://www.fruitsandveggiesmatters.org
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!
MASHED CAULIFLOWER (or root vegetable)
INSTEAD OF Mashed White Potatoes
SPAGHETTI SQUASH
INSTEAD OF White Pasta
VEGGIE STICKS AND HUMMUS
INSTEAD OF Crackers and Cheese
WATER WITH FRESH FRUIT
• INSTEAD OF Sugary Beverages/Cocktails
MASHED AVOCADOES
• INSTEAD OF Mayonnaise
PUREED PUMPKIN
INSTEAD OF Oil/Fat in Baking
BANANA
INSTEAD OF a Stick of Butter
HOMEMADE APPLESAUCE
• INSTEAD OF Sugar
BANANA ICE CREAM
INSTEAD OF Ice Cream
FRESH FRUIT
INSTEAD OF Canned Fruit in Heavy Syrup
PUREED DRIED FRUIT (dates, figs) INSTEAD OF Sugar
SHREDDED COCONUT OR COCONUT FLOUR INSTEAD OF Breadcrumbs
LETTUCE WRAPS
INSTEAD OF Bread/Wraps for Sandwiches
DARK CHOCOLATE COVERED STRAWBERRIES INSTEAD OF Berry Pie/Streusel
1 Tbsp. Lemon Juice + Soy Milk=1 cup (let sit 5 mins) INSTEAD OF Buttermilk (1 cup)
Earn Be Well Rewards credit for participating!
• Click here to give us feedback on these suggestions and enter your information to earn Be Well Rewards credit for completing this online refresher.