Tips for healthy holiday eating

Healthy eating can be difficult around the holidays. Fortunately, there are a few strategies we can use to help improve the options available and stick to our goals when navigating the holiday season. See below for common recipe modifications and a tasty holiday recipe idea.

Common recipe modifications

• Use evaporated skim milk in desserts versus heavy cream.
• Top cakes with fresh fruit and/or sugar free fruit sauce versus frosting.
• Use fruits (mashed banana or no sugar added applesauce) to sweeten baked goods.
• Use natural sugar substitutes when making desserts (ie: Stevia, monk fruit).
• Control portions with bite size desserts.
• Use low-fat and/or fat-free versions of sour cream, cream cheese, and milk.

Recipe: Balsamic butternut squash with cranberries and goat cheese

Ingredients

• 1 butternut squash
• ½ cup dried cranberries
• 2 oz goat cheese, crumbled
• ½ cup balsamic vinegar
• 1½ Tablespoons olive oil
• ½ teaspoon rosemary, dried
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375ºF degrees.
2. Reduce balsamic vinegar down to 1-2 tablespoons.
3. Cut off both ends of butternut squash.
4. Peel the skin off the squash using a vegetable peeler.
5. Cut squash in half lengthwise and clean out the seeds.
6. Slice squash into ½ inch slices.
7. Line baking sheet with aluminum foil/parchment paper, place squash on foil.
8. Drizzle with olive oil, salt, pepper and rosemary.
9. Roast for 20-25 minutes or until tender.
10. Remove from oven, let cool for 2-3 minutes.
11. Top with cranberries, goat cheese and reduced balsamic.

Tip: Toss your squash in the microwave for 3-5 minutes before cutting as this will help to soften its tough exterior.