- Parenting Special Needs Magazine - https://www.parentingspecialneeds.org -

Recipe Makeovers for Healthy Holidays

Posted By Christina Bartlett On November 16, 2012 @ 12:00 am In Advice,Article,Health & Development,Nutrition/Special Diet,Parenting,Professional | No Comments

Recipe Makeovers

The holidays are filled with family gatherings and great food. It is a great time to make traditional recipes, but we also need to keep in mind our health and our families health.

Here are some traditional recipes that have been modified.

Grandma’s Green bean Casserole

2 tbsp butter (tub margarine without trans fat)
2 tbsp all-purpose flour
1 tsp salt (omit)
1 tsp white sugar
¼ c onion, diced
1 c sour cream (1 c fat free sour cream)
3 (14.5 oz) cans of french style green beans (8 c frozen, boiled and drained green beans)
2 c shredded Cheddar cheese (1c reduced fat cheddar cheese)
½ c buttery round crackers (1/2 c panko bread crumbs)
1 tbsp butter, melted (omit)

Nutrition Info: 15 servings

Calories 203.5, Total fat 14.7, Cholesterol 42.4mg, Sodium 767.5 mg, Total Carbohydrates 10.9 gm, Fiber 2.5 gm, Protein 8.2 gm

Modified Recipe

Calories 120, Total Fat 4.2 gm, Cholesterol 7.3 mg, Sodium 193.7 mg, Total Carbohydrates 12.2 gm, Fiber 3.5, Protein 10.17 gm

Thanksgiving Turkey Stuffing

2- 2 ½ loaves bread, torn up into small pieces (Whole wheat bread)
2 c celery, chopped w/ celery leaves
2 c onions, or 1 onion, diced
1 tbsp seasoning salt (omit)
1 tsp pepper
½ c chicken broth (1/2 c low sodium chicken broth)
8-10 eggs, beaten with some whole milk added (start with 8 and add if needed) (2 c egg substitute)

Nutrition Info: 15 servings

Calories 195, Total fat 5.1 gm, Cholesterol 133 mg, Sodium 846 mg, Total Carbohydrates 28 gm, Fiber 2 gm, Protein 8.9 gm

Modified Recipe

Calories 142, Total fat 2 gm, Cholesterol 0mg, Sodium 321 mg, Carbohydrates 24.6 gm, Fiber 4gm, Protein 8.2 gm

Sweet Potato Casserole

2 c cooked mashed sweet potatoes
2 eggs, beaten (4 egg whites)
1 c white sugar (1 c sugar substitute)
¼ c butter & 1/3 c butter, melted (tub margarine without trans fat)
1/3 c evaporated milk, whole (1/3 c evaporated milk, skim)
1 tsp vanilla extract
1 c chopped pecans (1/2 c chopped pecans)
1 c packed light brown sugar (3/4 c packed light brown sugar)
½ c all purpose flour

Nutrition Info: 10 servings

Calories 454, Total fat 20.7 gm, Cholesterol 75.6 mg, Sodium 149 mg, Carbohydrates 65.3 gm, Fiber 2.1 gm, Protein 4.6 gm

Modified Recipe

Calories 363, Total fat 15.1 gm, Cholesterol 13.1 mg, Soidum 194,3 mg, Carbohydrates 51.3 gm, Fiber 1.7 gm, Protein 6.7 gm

Pumpkin Pie

1 frozen pie shell
½ c sugar (1/2 c sugar substitute)
¼ c brown sugar
1 can of pumpkin filling (14.5oz)
2 tsp cinnamon
1 tsp ginger
1/2 tsp ground cloves
½ tsp salt (omit)
3 eggs, beaten (6 egg whites or 1 ¼ c egg substitute)
1 can evaporated whole milk (1 can evaporated skim milk)

Nutrition Info: 8 servings

Calories 331, Total fat 14.4 gm, Cholesterol 96mg, Sodium 231 mg, Carbohydrates 43.5 gm, Fiber 2 gm, Protein 10.25 gm

Modified Recipe

Calories 250, Total fat 8gm, Cholesterol 2mg, Sodium 394 mg, Carbohydrates 37gm, Fiber .6gm, Protein 8.4.

Making simple changes in a recipe can still keep the holiday meals flavorful, but healthy. These substitutions can work in any recipe, you just have to be creative. The best part of changing a recipe is that no one will notice. The end result will keep you feeling happy that you helped your family and friends in a simple way.

Wishing you a Happy Healthy Holiday!

Helpful Articles

Eating out While on a Special Diet ^[1]
Holidays: A Time for Family and a Time for Food ^[2]
Being Happy and Healthy for the Holidays ^[3]
Where to Purchase Gluten Free Casein Free (GFCF) Foods and Some Favorite Brands ^[4]
Fall Means Pumpkin GFCF Recipes to Enjoy this Cozy Autumn Season ^[5]
Enjoying the Holidays While on a Special Diet ^[6]
Avoid Holiday Weight Gain ^[7]
Gift Ideas for Those on Special Diets ^[8]

You May Also Like