Cooking with your children during the holiday season offers opportunities to
have fun in the kitchen and build lifelong memories. As an alternative to
making only sweet, not so healthy holiday treats, consider preparing healthier
versions from scratch with your children using simple substitutions or
additions. This will significantly improve the nutritional content without
compromising flavor or fun!
Substitute whole wheat flour for all-purpose white flour--Use ¾ to one cup of whole wheat flour to replace one cup of
all-purpose flour. Since whole wheat flour is slightly denser, you may need to
add a bit more liquid to the recipe.
Nutritional Benefit: Whole wheat flour provides more fiber,
vitamin E, B vitamins and trace minerals such as magnesium, iron, zinc and
copper than all-purpose, white flour.
Substitute flaxseed for butter or oil in baked goods--Flaxseed provides a fat substitute in most recipes. Three
tablespoons of ground or milled flaxseed can replace one tablespoon of
margarine, butter or cooking oil. Grind flaxseed in a coffee grinder or purchase
packaged ground flax seed/flax seed meal. Flax has a slightly nutty flavor. Add
to baked goods for a nutritional boost.
Nutritional Benefit: Flaxseed contains lignans, a type of
fiber and alpha-linolenic acid (ALA), which is an omega-3 fatty acid. Both help
prevent inflammation that affects the body’s immune system and may also lower
risk for certain types of cancer.
Additional ingredients for baked goods--Add chopped pecans, walnuts, almonds and hazelnuts
Nutritional Benefit: Nuts are rich in healthy,
monounsaturated fats. They help stabilize blood-sugar levels and improve cholesterol
and triglycerides, which may reduce the risk of diabetes and heart disease.
Nuts are high in fiber, magnesium, potassium and vitamin B6, which increase
protection against cardiovascular disease.
Spices such as cinnamon, cloves and all-spice--For generations, traditional herbs and spices have been used
as food, flavor enhancers, as well as to treat ailments. There is scientific
evidence supporting how these herbs and spices provide medicinal properties
that alleviate symptoms or prevent disease.
Nutritional Benefit:
Many spices such as cinnamon, cloves and ginger not only add flavor, they are
high in antioxidants and other health promoting properties.
Enjoy holiday goodies more by modifying recipes just a bit
to create healthier alternatives without sacrificing taste!
Submitted by Leslie
Kay-Getzinger, MS RDN
Regional Dietitian for Nutrition Management Services Company
Image credit: Culinary.net
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