Eating healthy over the holidays doesn’t have to feel restrictive–instead, it’s about making smart choices that make you feel good.
Enjoy the holidays with delicious flavors of the season! In order to make this holiday season an extra healthy and happy one—use this chart as a guide to make simple “upgrades” in the kitchen. We’ve put together some of our favorite “healthy upgrades” to help you make this holiday season, just a bit healthier (but no less satisfying!).
Upgrade That → With This
| Bacon | Organic bacon, natural nitrate free- bacon |
| Bouillon cubes | Organic Chicken broth, vegetable broth |
| Bread/wraps for sandwiches | Lettuce wraps, coconut wraps |
| Breadcrumbs | Shredded coconut or coconut flour |
| Butter/oil in baking | Organic virgin coconut oil |
| Buttermilk (1 cup) | Add 1 tbsp. lemon juice to 1 cup of cashew milk (let sit 5 minutes) |
| Canned fruit in heavy syrup | Fresh fruit or canned fruit in 100% fruit juice |
| Cheese | Organic cheese, feta, goat cheese |
| Chips | Kale chips |
| Chocolate chips | Dark chocolate chips, cacao nibs |
| Crackers & cheese | Veggies & hummus |
| Cream | Organic cashew milk, coconut milk, organic half and half |
| Egg | 1 Tbsp. ground flaxseeds mixed with 3 Tbsp. water or 1 Tbsp. chia seed with 6 Tbsp. water; let sit 10 minutes, (¼ cup pureed prunes, pumpkin, squash, applesauce) |
| Frosting | Powdered sugar, coconut frosting from Target To Table |
| Mashed white potatoes | Mashed cauliflower (see recipe below) or root vegetables |
| Mayonnaise | Mashed avocado or extra virgin olive oil mayo |
| Milk | Organic milk, Almond milk, coconut milk, oat milk, rice milk, hemp milk, cashew milk |
| Oil/fat in baking | Organic 100% Pure Canned Pumpkin |
| Peanut butter | Organic/natural nut butters (peanut, cashew butter, almond) |
| Pectin (in jam) | Chia Gel (Chia seeds mixed with water, 1:6 ratio) |
| Salt (garlic salt & onion salt) | Celtic sea salt, spices & herbs, garlic & onion powder |
| Sour cream | Organic plain Greek yogurt |
| Soy Sauce | Bragg’s Liquid Aminos |
| Stick of butter | Banana |
| Sugar | Apple sauce, pureed dried fruit like dates and figs, honey, agave nectar, maple syrup, coconut sugar, molasses, stevia, vanilla extract |
| Sugary beverages/cocktails | Mineral water with fresh fruit like sliced lemons, limes or oranges |
| White bread | Whole-wheat, whole-grain, & sprouted bread/wraps |
| White flour | Organic white whole-wheat flour, almond flour, rice flour, coconut flour |
| White pasta | Spaghetti squash, zucchini pasta |
| White rice | Organic brown/long grain rice, quinoa |
Try upgrading your mashed potatoes to mashed cauliflower–same creamy flavor with an extra boost of nutrition!
Mashed Cauliflower
Serves 4
Ingredients:
1 large head cauliflower, chopped into florets
1 cup organic chicken or vegetable broth
Salt & pepper to taste
Freshly grated Parmesan cheese
- Place cauliflower and broth in a large pot and cover partially with lid; allowing for steam to escape.
- Cook on medium-high heat until boiling, and reduce heat to medium heat for 10-15 minutes or until cauliflower is soft.
- Blend in food processor or blender or in the pot with an emulsion blender
- Season with salt and pepper and top with freshly grated Parmesan cheese.
*Mashed cauliflower has the same creamy texture as mashed potatoes but is much lower in calories, which means you can totally go for seconds and not feel guilty! This cruciferous vegetable also contains fiber, vitamins, and minerals.
