{"id":19886,"date":"2025-10-28T10:12:51","date_gmt":"2025-10-28T16:12:51","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=19886"},"modified":"2025-10-28T13:34:53","modified_gmt":"2025-10-28T19:34:53","slug":"healthy-holiday-recipe-swaps","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/healthy-holiday-recipe-swaps\/","title":{"rendered":"Healthy ingredient swaps for your holiday recipes"},"content":{"rendered":"
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You can make your holiday recipes a bit healthier by swapping some ingredients. Photo: Getty Images.<\/figcaption><\/figure>\n

 <\/p>\n

Don\u2019t be afraid to load your plate up for the holidays \u2013 if you\u2019re choosing the healthy options, that is.<\/p>\n

With a range of plant-based, whole-grain recipes that are festive and are not difficult to make, eating healthfully during the holidays may be easier than you think.<\/p>\n

\u201cHealthy holiday foods can have lots of great flavors and textures,\u201d said Pam Wooster, a registered dietitian nutritionist at UCHealth Yampa Valley Medical Center<\/a>. \u201cMany recipes use nuts and seeds, dried and fresh fruit, traditional spices like thyme, nutmeg and pumpkin spice, and saut\u00e9ed garlic, onion and celery.\u201d<\/p>\n

This year, leave those cans of cream of onion soup at the store and try Wooster\u2019s recommendations for healthy holiday recipe swaps.<\/p>\n

Ideas for healthy ingredient swaps for your holiday recipes<\/strong><\/h2>\n

Cranberry Sauce<\/strong><\/h3>\n

Instead of choosing a sugar-sweetened sauce, blend cooked, fresh cranberries with oranges, apples, pears, dates and a little ginger. Add honey or maple syrup to taste, and chopped hazelnuts or walnuts if desired.<\/p>\n

Stuffing<\/strong><\/h3>\n

Ditch the white bread and make a stuffing with farro or wild rice. \u201cThat way, you\u2019ve incorporated a whole grain that\u2019s not processed,\u201d Wooster said. Up the flavor with celery, onion and garlic and try additions such as miso and mushrooms, or cranberries and walnuts.<\/p>\n

Sweet potatoes<\/strong><\/h3>\n

Adding marshmallows to a sweet potato casserole isn\u2019t mandatory and adds a lot of extra sugar and calories. Instead, try a topping of nuts, seeds and dried fruit, or even a baked meringue.<\/p>\n

\u201cSweet potatoes by themselves can be sweet enough,\u201d Wooster said. \u201cIf you want, add a bit of honey or maple syrup instead of a cup of added sugar. Or try a drizzle of coconut oil, ginger, pumpkin pie spice and maple syrup.\u201d<\/p>\n

Mashed potatoes<\/strong><\/h3>\n

Blend in cooked cauliflower to get a dose of low-carb veggies, and add yogurt instead of sour cream. \u201cIt\u2019s actually a really nice, rich flavor,\u201d Wooster said.<\/p>\n

Vegetables<\/strong><\/h3>\n

\u201cWe want to make sure we\u2019ve got a lot of non-starchy vegetables showing up to the party, too,\u201d Wooster said. Pair a salad of winter greens with a citrus-Dijon mustard vinaigrette. Roast Brussels sprouts or rainbow carrots for a classy and easy addition.

Check out these roasted vegetable tips and recipes<\/a>.<\/div>\n

And instead of a traditional green bean casserole, go almondine style by steaming your green beans and serving them with a light sauce of butter, garlic, almonds and lemon.<\/p>\n

Pumpkin pie<\/strong><\/h3>\n

Sweeten your version with dates instead of sugar, and drop the crust to save on calories and fat, while still enjoying that pumpkin flavor.<\/p>\n

Dips<\/strong><\/h3>\n

Forget the cream cheese. Choose your favorite hummus, or blend up combinations<\/a> such as peas and avocado, or roasted eggplant and beans.<\/p>\n

Meat<\/strong><\/h3>\n

With options such as lentil wellington, cranberry-glazed lentil loaf and stuffed butternut squash, you may find yourself going vegetarian instead of reaching for the classic turkey or roast.<\/p>\n

Drinks<\/strong><\/h3>\n

Watch your alcohol consumption<\/a>, as drinks are an easy way to add calories. \u201cTry sparkling water flavored with mint or ginger or mashed fruits,\u201d Wooster said. \u201cGarnish with grapefruit, a few cranberries in the bottom of the glass, or a mint leaf.\u201d<\/p>\n

The best part: these healthy versions leave you feeling energized and don\u2019t pack on the pounds.<\/p>\n

\u201cWhole-food, plant-based recipes support health, and are full of antioxidants and healthy fats,\u201d Wooster said. \u201cYou\u2019ll feel good choosing foods that support wellness, rather than foods that tend to make you feel tired and ready to hit the couch.\u201d<\/p>\n

For healthy holiday recipes, Wooster recommends websites including cookinglight.com<\/a>, delish.com<\/a>\u00a0and cookieandkate.com<\/a>.<\/em><\/p>\n

This article first published in the Steamboat Pilot & Today.<\/p>\n","protected":false},"excerpt":{"rendered":"

  Don\u2019t be afraid to load your plate up for the holidays \u2013 if you\u2019re choosing the healthy options, that is. With a range of plant-based, whole-grain recipes that are festive and are not difficult to make, eating healthfully during the holidays may be easier than you think. \u201cHealthy holiday foods can have lots of […]<\/p>\n","protected":false},"author":2163,"featured_media":19887,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[2366,9187,4415,2518],"class_list":["post-19886","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-healthy-recipes","tag-readysetco","tag-recipes","tag-uchealth-yampa-valley-medical-center"],"acf":[],"yoast_head":"\nHealthy ingredient swaps for your holiday recipes - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Swap healthy ingredients to enjoy festive, easy-to-make, plant-based, whole-grain recipes for a healthier holiday season.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/healthy-holiday-recipe-swaps\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy ingredient swaps for your holiday recipes\" \/>\n<meta property=\"og:description\" content=\"Swap healthy ingredients to enjoy festive, easy-to-make, plant-based, whole-grain recipes for a healthier holiday season.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/healthy-holiday-recipe-swaps\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-28T16:12:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-28T19:34:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/12\/11100307\/GettyImages-891322060.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Susan Cunningham, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Susan Cunningham, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/healthy-holiday-recipe-swaps\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/healthy-holiday-recipe-swaps\\\/\"},\"author\":{\"name\":\"Susan Cunningham, for UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/f2737182b44781de4109fdd5dd464270\"},\"headline\":\"Healthy ingredient swaps for your holiday recipes\",\"datePublished\":\"2025-10-28T16:12:51+00:00\",\"dateModified\":\"2025-10-28T19:34:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/healthy-holiday-recipe-swaps\\\/\"},\"wordCount\":642,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/healthy-holiday-recipe-swaps\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2018\\\/12\\\/11100307\\\/GettyImages-891322060.webp\",\"keywords\":[\"Healthy recipes\",\"Ready. 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