Healthy Holiday Cooking Tips

By Linda Gastelum, RDN

Appetizers

Choose appetizers that help you get in your “5-a-day” fruits and veggies such as a fresh vegetable platter or fruit kabobs
Choose appetizers that add fiber by using whole grains and legumes such as roasted red pepper spread on whole wheat rounds or creamy garbanzo dip with whole wheat pita chips
Contrast flavors and textures (crunchy smooth, hot, cold, spicy)
Substitute in low-fat or non-fat sour cream or yogurt for your dips
Instead of regular nuts, try soy nuts

Use a fat separator or zip-lock bag to obtain pan juices while eliminating the layer of fat
– Tip: Cut a small whole in bottom of bag and allow only juices to flow out—discard fat layer and bag.
Freeze pan drippings so you can remove hardened fat (removes 56g of fat per cup)
Skip drippings and use broth thickened with cornstarch or pureed potatoes—add broth for flavor or to thin it down, add prune, apricot or apple juice for a kick!
Try pineapple salsa, mango chutney or fruit compote on top of or on the side of meat, poultry or fish for a easy and zippy flavor enhancer

Other dessert ideas: baked apples, fruit tarts, fruit pizza, bread pudding
Try pumpkin-tofu pie for a custard-y silken texture with no saturated fat and soy isoflavones
To intensify rich flavor of chocolate, add ½ to 1 tsp. instant coffee granules
Try decreasing sugar in recipes by ¼ to 1/3 —to compensate increase sweet spice, double vanilla, or almond extract, or you can add citrus zest for more flavor
In baking, substitute half of oil/butter in recipe with applesauce or prune puree
Try fat-free sorbet in lemon or strawberry
Using a streusel topping rather than second pie crust saves fat and calories
When making holiday cookies, use small cookie cutters or cut bars into smaller pieces
Top cakes with powdered sugar, cinnamon or cocoa instead of thick frosting
Consider poached pears—poach in dessert wine or cinnamon and clove-spiked apple cider
For pumpkin pie, use nonfat evaporated milk for filling and eliminate crust and serve soufflé style