10 smart swaps for the holiday season

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10 smart swaps for the holiday season

Winter brings with it the desire for heavy, indulgent foods, but here are some cooking hacks to make your meals more nutritious

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Published: Thu 8 Dec 2016, 11:00 PM

Last updated: Fri 9 Dec 2016, 1:00 AM

 
Creamy sauces, cookies, casseroles and cakes - as temperatures drop, it's natural to crave comfort foods. However, it's easy to overindulge on rich dishes and decadent desserts, especially if you're hosting a huge gathering of friends and family. Is there any way you enjoy amazing foods while bumping up the health quotient?
"Remember, when you're cooking or baking, you're in control. With a few smart ingredient substitutions and food swaps, you and your guests can enjoy favourite dishes and get more vitamins and nutrients," says Lyssie Lakatos.
US-based Lyssie Lakatos and Tammy Lakatos Shames, both registered dietitians, are known as the 'The Nutrition Twins'. Together, they share their favourite strategies for cooking healthier, including clever ingredient swaps you won't even detect in the finished dish.
 
Eggs: When baking, eggs are a common ingredient, but one must remember that not all eggs are created equal. Opt for locally-sourced or organic eggs that have more vitamins, Omega-3s and lutein, and less saturated fats. 
Sour cream: Swap full-fat sour cream for plain Greek yoghurt in  dips, sauces and garnishes. Plain Greek yoghurt tastes surprisingly similar to sour cream but offers higher levels of protein.
Butter in cooking: Cooking smart means choosing healthier fats and using them in moderation. Instead of butter, try olive oil. While 1 tablespoon of butter has about 7 grams of saturated fat, olive oil only has 2 grams of saturated fat.
Butter in baking: Oil can cause baked goods to get soggy, so a better butter alternative is applesauce or pumpkin puree for half of the called-for amount. The addition of applesauce or pumpkin puree reduces the fat content while keeping baked goods moist and delicious.
Sweet potatoes: Potatoes are a staple in just about any diet and a welcome addition to hearty winter meals. However, as tempting as it would be to cook up normal potatoes, opt for sweet potatoes as a side dish once in a while. While they provide the body with just as much fibre as normal potatoes, they have more vitamins and fewer carbs.
Salt: Use less salt and add herbs to recipes to get succulent flavours. Whether fresh or dried, herbs satisfy the palate and add beauty to any dish. Have fun mixing and matching herbs to customise a recipe perfectly to your taste.
Sugar: All those amazing glazes and desserts require sugar, but you need not rely solely on refined white sugar. For baked goods, lessen sugar and add vanilla or cinnamon to intensify sweetness. For glazes, try alternatives like maple syrup or fruit purées.
Breading: Classic comfort foods often require breading. For a healthy alternative to traditional white bread crumbs, try whole-grain bread crumbs, rolled oats or crushed bran cereal (or a mixture of them all).
Flour: Rather than using entirely all-purpose refined white flour for recipes, try swapping half of the amount with whole-wheat flour. You'll still get the desired consistency out of baked goods, but you'll be eating more whole grains.
Lettuce: Iceberg lettuce is a popular option for salads and recipes, but to get more important vitamins (and more flavour), use arugula, collard greens, spinach, kale or watercress instead. Insider tip: try buying a bag of mixed greens to enjoy a variety of nutrient-dense alternatives.    -- BPT
Stuffed Sweet Potatoes
Ingredients
. 2 large eggs
. 2 sweet potatoes
. 2 strips turkey bacon
. 1/4 cup shredded cheddar cheese
. 1 1/2 teaspoon salt
. 1/2 teaspoon pepper
. 1 tablespoon extra virgin olive oil 
Directions
Preheat your oven to 400°F.
Wash and scrub your sweet potatoes. Place on a baking sheet, pierce each potato a few times with a fork, and drizzle with extra virgin olive oil. Place in the oven and roast for 45 minutes.
When sweet potatoes are finished, slice them in half lengthwise and let them cool.
Scoop a bit of 'meat' out from  the sweet potatoes to make room for the filling.
In a small nonstick skillet over medium heat, place two strips of turkey bacon. Cook until bacon begins to brown and crisp up.
Place a napkin on top of a small plate. When bacon is finished, place onto napkin to let grease soak out.
Rinse the skillet and place back on the burner over medium heat.
Place eggs in skillet and cook on medium-low for just 3 minutes. Be sure not to overcook these eggs as they will continue cooking after removed from heat, and will be placed into the oven later on.
Break eggs into four equal parts. Place each into the hollow parts of the sweet potatoes. Sprinkle each with salt and pepper.
Break bacon apart with your hands into small pieces and sprinkle over
the eggs.

Sprinkle cheese over top. Set your oven to broil on high. Place potatoes in the oven and broil for three minutes or until cheese is melted.
(For more such recipes visit www.egglandsbest.com.)
- BPT
 
 
 


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