Simple Swaps for the New Year

Maintaining healthy habits during and after the holidays can be challenging, especially with a focus on indulgent comfort foods combined with pressure to keep New Year’s resolutions. However, eating healthier doesn’t mean you need to give up your favorite seasonal foods. Many alternatives can lighten these dishes without sacrificing flavor. Make a big difference in your health and wellness by elevating classic comforts with these simple, satisfying swaps.

 

Use Yogurt to Pack Protein
Classic creamy dishes are rich and comforting, but they often contain large amounts of saturated fat. Whether you’re replacing sour cream, heavy cream or mayonnaise, yogurt is a healthy option that delivers the creaminess you’re craving plus a boost of protein.
   > Use yogurt in place of mayonnaise for dips, casseroles, chicken salad and tuna salad.
   > Spread yogurt onto hearty sandwiches like grilled cheeses and BLTs.
   > Swap milk and butter for yogurt in mac and cheese.

 

Sneak in the Nutrition!
A great way to increase the nutrient content of your meals is to hide nutritious ingredients in recipes where they may not be noticeable (this is a beneficial trick for picky eaters!).
   > Enjoy protein-rich cookies made with chickpeas. Find our bonus Chickpea Pumpkin Chocolate Sea Salt Cookies recipe on inSeasoneZine.com.
   > Amp up the nutrients in creamy mac and cheese by tossing in a few cups of folate-rich kale.
   > Add multiple vegetables to a holiday mash like carrots, celery root, parsnips, and turnips, as seen in our Root Vegetable Mash recipe.

 

Pasta Replacements
Spaghetti and meatballs, noodle bakes, and pasta dishes are staples of the season. Lighten these dishes with gluten-free, nutritious noodle alternatives, and mix and match them with better-for-you sauces and garnishes.
   > Brown rice, chickpea or lentil pasta
   > Spaghetti squash
   > Spiralized vegetable noodles (zucchini, sweet potatoes, butternut squash)
   > Buckwheat, udon or soba noodles (packed with fiber and protein)

 

Cauliflower Comforts
Loaded with an array of vitamins, minerals and nutrients, cauliflower is an excellent substitute for lighter, healthier recipes. Use this low-carb, low-calorie veggie as a swap for countless comforting dishes.
   > Incorporate cauliflower into mashed potatoes for added creaminess and a burst of nutrients in disguise.
   > Blend cauliflower into rice-like pieces for a healthier version of fried rice or stir-fry.
   > Boost the nutrient value of pizza night by using cauliflower as the base of pizza cups. See our Cauliflower Pizza Cups recipe!