5 Holiday Foods We’re Giving a Healthy Upgrade

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Are you searching for nutritious holiday dishes? Look no further! This article introduces some delightful holiday food swaps that are dietician-approved.



The holiday season is filled with joy—cozy moments, quality time with loved ones, and of course, delicious holiday meals. However, the aftermath of indulging in heavy foods, sugary treats, and alcoholic drinks can leave you feeling bloated and sluggish. While it's important to enjoy the festivities, making small changes to your holiday recipes can help you savor the flavors without the discomfort. One smart approach is to swap traditional holiday dishes with healthier alternatives that are kinder to your digestive system.



Here are 5 healthy holiday recipes recommended by registered dietitians:



5 Healthy Holiday Food Recipes



1. Grain-Free Pumpkin Muffins



If you're craving the taste of pumpkin, try these grain-free pumpkin muffins by Amy Shapiro, MS, RD. They are perfect for breakfast or as a healthy swap for dinner rolls or pie. Plus, they are gluten-free and packed with nutrition:




  • Pumpkin is rich in vitamin A, supporting immune function and skin health.

  • Almond butter provides protein and fiber, aiding in satiety and blood sugar control.

  • Spices offer anti-inflammatory benefits and help regulate blood sugar levels.



Ingredients:




  • 1 cup organic almond butter

  • 1 cup pumpkin puree

  • 1/4 cup maple syrup

  • 2 large eggs

  • 1 tsp baking soda

  • 2 tsp pumpkin pie spice

  • 1/4 tsp sea salt

  • 1/3 cup chopped walnuts, chocolate chips, or cranberries (optional)



Instructions:




  1. Mix all ingredients in a bowl.

  2. Add to a muffin tin sprayed with coconut oil.

  3. Bake for 25 minutes at 350°F.

  4. Let cool and enjoy!



2. Healthy Green Bean Casserole



This healthy version of green bean casserole by Brittany Mullins is a lighter and heart-healthy alternative to the traditional dish. Packed with veggies and flavor, it's a great way to balance out the richness of holiday meals:




holiday foods. Green bean casserole


Key nutrition callouts and benefits:




  • Green beans are rich in vitamins and fiber, supporting blood sugar balance.

  • This recipe is vegan-friendly and gluten-free.



Ingredients:



Crispy baked onions




  • 2 medium onions, thinly sliced

  • 1/4 cup oat flour

  • 2 tbsp gluten-free panko bread crumbs

  • 1 tsp sea salt

  • Nonstick cooking spray



Green beans and sauce




  • 1/2 cup cashews, soaked

  • 1 cup unsweetened almond milk

  • 24 oz fresh green beans

  • 2 tbsp vegan butter

  • 12 oz baby portobello mushrooms

  • 1 tsp sea salt

  • 1 tsp ground pepper

  • 3 cloves garlic

  • 1/4 teaspoon ground nutmeg

  • 2 tbsp oat flour

  • 1 cup vegetable broth

  • 1 tsp low-sodium tamari or soy sauce



Instructions:




  1. Prepare crispy onions by baking thinly sliced onions with flour, panko, and salt.

  2. Blanch green beans and prepare the sauce with cashew cream and mushrooms.

  3. Combine green beans with sauce, top with crispy onions, and bake.


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