Ten Foods to Include on Your Holiday Shopping List
From Courtney Kiang, registered dietitian nutritionist
The Little Clinic inside King Soopers, Denver, Colo.
Increasing the nutritional value of holiday favorites does not mean a sacrifice in flavor. While you shop the aisles for a side dish contribution or the entire meal, here are a few ingredients to add to the list and how to incorporate them.
? Applesauce ? No sugar added applesauce is a perfect replacement for half of the oil in baked goods. It will add fiber and reduce fat calories.
? Brown rice ? This high-fiber 100% whole grain can be substituted over white rice in any recipe with a minimal change to the flavor profile.
? Cauliflower ? Increase fiber and decrease carbohydrates with Mock Mashed Potatoes using steamed cauliflower, finely chopped cauliflower as a rice replacement, or simply roast it whole for a guest-pleasing side dish.
? Greek yogurt, plain ? With one simple ingredient and gut-health promoting bacteria, plain Greek yogurt makes for an ideal substitute for 50-100% of sour cream, mayonnaise, or cream cheese called for in most recipes.
? Ground flaxseed ? Make a recipe egg-free and reduce cholesterol with a flaxseed egg; works well in baked dishes.
? Olive Oil ? Cooking with unsaturated fats like olive oil instead of butter can promote heart health. It is not just for cooking either; make a homemade salad dressing like Herbalicious Red Wine Vinaigretteto atop a bed of leafy greens.
? Spices, fresh or dried ? Add flavor instead of salt this season by using fresh or dried spices. Because spices do not have sodium, feel free to add to taste and beware of seasoning mixes that could contain added sodium.
? Turkey breast ? While both dark and white meat are great sources of protein, dark meat has an additional 45 calories and 6 grams of fat over that of white meat per 3 oz. serving. For a small crowd or a small army, turkey breasts can be a great option and are easier to carve than a whole bird.
? Whole grain flours ? Whole grain flours like whole wheat flour or oat flour can add B vitamins and fiber; a small change no one will notice while improving the nutrition facts for breads or desserts.
? Winter squashes ? Butternut, acorn or any variety of squash will be high in fiber, vitamin A, and a friend to anyone trying to keep blood sugar levels stable. With a texture similar to potatoes, roasted or baked winter squashes fit well on any fall menu.
