We love Fall and holiday food, but we don't love how the extra-indulgent fatty and sugary foods make our bodies feel. To get the best of both worlds, we asked Alexandra Miller, RDN and LDN Corporate Dietician at Medifast [1], to help us figure out the best healthy, lightened up swaps for classic staples of the holiday and Fall diet. From sweet potato casserole to pumpkin pie and PSLs, Alexandra offers a healthier alternative.
The staple: mashed potatoes. The swap: mashed cauliflower or turnips. Cauliflower mashed "potatoes" [2] are low-carb and full of vitamins.
The staple: pumpkin or apple pie. The swap: spiced kabocha squash and pecan parfait [3]; half of a small, roasted acorn squash filled with low-fat plain or vanilla Greek yogurt and a generous sprinkle of pumpkin pie spice; or cored, baked apples with cinnamon and just a touch of honey. (We're big fans of a warm, baked apple [4]).
The staple: chips or crackers on the party table. The swap: roasted pumpkin seeds with just a touch of olive oil, salt, and pepper, or cinnamon apple chips (bake thin slices of apple sprinkled with cinnamon at 230 degrees for 1 hour or until crispy). Apple chips [6] make a sweet and spicy seasonal snack!
The staple: sweet potato casserole (with brown sugar, butter, and marshmallows). The swap: roasted butternut squash chunks tossed with fresh cranberries and a light drizzle of olive oil. Try one of our healthy butternut squash recipes [7] for a dose of tasty Fall flavor.
The staple: pasta. The swap: spaghetti squash. There are so many things you can do with spaghetti squash [8], and it makes an incredibly light and delicious alternative to pasta.
The staple: green bean casserole. The swap: steamed green beans seasoned with a touch of olive oil, salt, and pepper. Add thinly sliced almonds or caramelized onions to spruce it up. Try this lightened up green bean casserole recipe [9] for a lower-calorie take on a favorite.
The staple: pumpkin spice latte. The swap: a cup of pumpkin spice coffee with unsweetened almond milk. Make your own pumpkin spice creamer with this vegan, paleo pumpkin spice recipe [10].