Lighten Up Your Holiday Recipes
The holidays are a time for indulgence, but that doesn’t mean you have to throw all healthy habits out the window.
We crave the feeling of abundance with our holiday food, it demonstrates how rich and complete our lives are and biologically sends the message to our brains that we are satisfied and full. Did you know that by increasing our fiber and protein, it effectively sends that same message, but without the bellyache?
The fastest way to help our microbiome is to add fiber from plants to feed the good gut bacteria. We can do that easily by making a few simple swaps or additions to the meals that we love.
3 Easy Ways to Make Recipes Healthier
With a few simple tweaks, you can enjoy your favorite holiday dishes without the guilt. Here are three easy ways to lighten up your recipes while still keeping them delicious and satisfying:
1. Bulk Up Casseroles and Stuffings with Riced Cauliflower
One of the easiest ways to add a healthy boost to your holiday dishes is by sneaking in more veggies, and riced cauliflower is a perfect choice. It’s mild in flavor, making it a great addition to casseroles, stuffings, and even mashed potatoes without altering the taste. Not only does it blend in seamlessly, but it also adds a hearty dose of fiber and phytonutrients, which can help regulate blood sugar and keep you feeling full longer. You might not even notice the difference in taste, but your body will feel the difference!
I personally love making my own riced cauliflower by pulsing fresh cauliflower in a food processor until it reaches a rice-like texture. However, if you’re short on time, you can easily find pre-riced cauliflower in the produce section or freezer aisle of most grocery stores. It’s a super simple swap that packs a nutritional punch.
2. Cut the Sugar in Baked Goods
Who doesn’t love holiday desserts? From cookies and pies to cakes and brownies, the season is full of sweet treats. But did you know you can often cut the sugar by 1/4 to 1/2 in most baking recipes without sacrificing flavor? In fact, reducing the sugar allows the natural flavors of the ingredients to shine through—think rich chocolate, fragrant spices, or the tartness of fresh fruit.
This small adjustment not only lowers the overall calorie count, but it also reduces the glycemic load, meaning your body won’t experience as sharp a spike in blood sugar. The result? You’ll feel more satisfied and energized rather than hitting that post-dessert sugar crash. So, the next time you whip up a batch of cookies or bake a holiday pie, try dialing back the sugar a bit—you might be pleasantly surprised!
3. Use Fresh or Frozen Produce Instead of Canned
Many traditional holiday recipes rely on canned ingredients, but making the switch to fresh or frozen produce is a simple way to improve the health profile of your meals. Canned fruits and vegetables often contain added sodium or sugars, which can detract from the flavor and nutritional value of your dish. Fresh or frozen produce, on the other hand, retains more vitamins, minerals, and natural flavors.
For example, fresh green beans in a casserole will have a more vibrant taste and a crisper texture than their canned counterparts, and they’ll help lower the sodium content of your dish. Plus, using fresh or frozen produce gives you more control over the seasonings and lets the natural taste of your ingredients stand out.
Bonus Tip: Don’t Forget the Salad!
One of the easiest ways to lighten up any holiday meal is to include a big, vibrant salad as a side dish. And no, we’re not talking about boring lettuce with a splash of dressing—we mean a salad loaded with fun and flavorful toppings like roasted nuts, dried cranberries, fresh herbs, and crisp veggies. The key is in the dressing! A well-made dressing can turn a simple salad into a showstopper.
Here’s one of my go-to holiday dressings that’s sure to impress your guests:
1/3 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 teaspoons curry powder
Salt and pepper to taste
Whisk it all together, drizzle it over your salad, and toss to coat. This dressing has a rich, tangy flavor with just a hint of spice from the curry powder—it’s perfect for adding warmth to your holiday spread while keeping things light and healthy.
With just a few simple swaps and additions, you can enjoy the holiday season without compromising your health goals. Give these tips a try and see how they transform your favorite recipes into healthier, more nutrient-packed versions. Happy cooking, and enjoy a deliciously wholesome holiday season!
This is a perfect dish for a cool evening that cooks up quick! Beans are a key ingredient for preventing heart health issues because of the nutrients and fiber. If you would like to prepare it using dried beans, just soak them overnight in a pot of water and drain before cooking. Generally, you need to cook them for 3-4 hours to be a good consistency in my experience. When using canned beans buy ones that are in a BPA free container if available. For a thicker consistency you can use a submersion blender to lightly blend some of the beans. 
