Page 14 - Elevate Winter 2021

NUTRITION

Holiday Recipe

MAKEOVER

It’s still possible to THE HOLIDAYS CAN be a stressful time for INGREDIENT SWAPS
enjoy your favorite anyone on a weight loss journey. Despite your
best efforts, it’s difficult to follow through with Another strategy to prevent weight gain during
holiday dishes an exercise routine and resist tempting, high- the holidays is to enjoy healthier versions of your
without letting calorie foods. Studies show that even though you favorite foods. Try swapping:
your weight loss may gain less than a pound during the holiday » Creamed soup in casserole with low-fat mashed
season, that extra weight doesn’t easily come off
goals slide. in the months or years to come. But it doesn’t potatoes
mean you have to restrict yourself during the » Cured meats with lean protein sources, such as
festivities.
fish or poultry
“You shouldn’t abandon your favorite » High-fat dairy products with low-fat dairy products
traditional holiday foods,” says Millie Smith, » Oils with yogurt or applesauce
MS, RD, LD, CNSC, clinical nutrition manager » Punch, eggnog and alcoholic drinks with
at Atrium Health Navicent. “Turn your focus
instead to making wise choices. All foods can flavored water
fit, just be mindful of your portion sizes. After » Starchy sides with fruits and vegetables
a heavy meal, fit in a 20-minute walk with
family, which can make all the difference in “You can also try small tricks like adding in half
how you feel.” the amount of recommended salt, going heavy on
spices and sautéing vegetables in broth to increase
flavor,” Smith says. “Make healthy choices without
feeling guilty about enjoying a few splurge treats.”

‘HEALTHIER’ PUMPKIN PIE TRY THIS PUMPKIN pie recipe with small
tweaks to make the holiday classic both
healthy and delicious.

INGREDIENTS DIRECTIONS NUTRITION INFORMATION

Pie crust To make the pie crust: Servings: 9
1 cup quick-cooking oats 1. Mix together oats, flour, almonds, brown Calories: 177
¼ cup whole wheat flour sugar and salt in a small bowl. In a separate Total fat: 8g
¼ cup ground almonds bowl, whisk oil and water until fully blended. Saturated fat: 1g
2 tablespoons brown sugar 2. Pour the oil mixture into the bowl of dry
¼ teaspoon of salt ingredients. Mix well. Healthy &
3 tablespoons of vegetable oil 3. Roll the dough into a 12-inch circle on a Delicious!
(or substitute unsweetened applesauce) floured surface. Add more water if needed to
1 tablespoon water hold the dough shape. Press the dough into a
9-inch pie pan.
Pie filling 4. Bake at 425 F for 8–10 minutes or until the
¼ cup packed brown sugar crust is light brown.
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg To make the pie filling: Recipe courtesy
¼ teaspoon salt 1. Mix brown sugar, cinnamon, nutmeg of National Heart,
1 egg, beaten and salt together in a bowl. Lung, and Blood
4 teaspoons vanilla 2. Stir in egg and vanilla. Institute
1 cup canned pumpkin 3. Stir in pumpkin and milk.
²⁄³ cup of fat-free evaporated milk 4. Pour filling into prepared pie shell and
bake for additional 45 minutes.

14 navicenthealth.org | WINTER 2021