During the holiday season, food and nutrition play a big role in many festive events and gatherings. Using beloved family recipes makes cooking an important holiday tradition. On the other hand, others may be looking for new recipes with fresh tips and tricks to please the palate. Whether you are trying to make an old favorite in a healthier way or trying to reduce added fat, sugar, or calories, you can incorporate creative ways to do this by making recipe substitutions. Below, are some tips to try for butter, oil, sugar and whole-grain products.
- Butter and vegetable oil can be substituted with applesauce in most recipes. The substitution ratio is 1:1, meaning a half of cup of butter is equivalent to a half cup of applesauce.
- If a recipe calls for a ½ cup of sugar, try ¼ cup to see how it tastes and if it changes the flavor of the recipe. Sugar alternatives are also useful when cooking. Splenda is an example of one of these sugar alternatives. If you are using this product, the ratio will still be 1:1, the same as regular sugar.
- Whole-wheat or whole-grain products are great substitutes for refined grain products. Ingredients like whole-wheat flour, bulgur (cracked wheat), oatmeal or whole grain cornmeal add more fiber and other nutrients to recipes. Whole-wheat or whole-grain products may alter appearance by making the product look darker, but it will still be full of flavor.
- See more great substitution ideas at https://www.ksre.k-state.edu/humannutrition/nutrition-topics/easytasty-documents/NourishInteractivehealthier-recipes-are-easy.pdf
Some may wonder if the change of ingredients will alter the taste of the recipe. For example, if you are preparing a cake, the answer to this question depends on the amount of applesauce used and your dish. In some recipes, you may taste a hint of “apple”, but it will not overpower your recipe. The texture may be dense and moist, but your cake will still taste delicious! If the texture is a big concern, you can replace half of the amount of butter with applesauce. For instance, if a recipe calls for one stick of butter, you can use ½ stick of butter and ½ cup of applesauce. Substitutions like this lowers the amount of calories and improves the nutrient content of your recipe.
Incorporating these tips can make eating through the holidays healthier and more enjoyable. Creativity takes an open mind, so consider ingredient substitutions that can add color, new flavors and more nutrients to recipes this holiday season. Think about searching for new cookbooks or internet recipes that spark your interest and add those to your family traditions. Happy Holidays!
Sources:
https://www.foodchamps.org/substitute-applesauce-for-butter/
https://bakeitwithlove.com/butter-substitute/
https://www.myplate.gov/eat-healthy/grains
https://www.popsugar.com/fitness/How-Replace-Butter-When-Baking-21875486
Contributed By Ruthie Daniels:
Ruthie is an intern with the ECU dietetic internship program completing her first rotation in Greenville at Pitt County Health Department. She graduated from Meredith College in 2021 with a Bachelor’s in Science in nutrition and dietetics. She enjoys trying new foods, the beach, fishing, and spending time with family.