Charlotte Johnston, Senior Community Dietitian
Christmas is just around the corner and with it comes a deluge of sweet treats, cakes and biscuits galore.
While traditional Christmas foods can be high in sugar and unhealthy fat, you and your family could enjoy more healthy foods by just changing one ingredient per recipe. Have a look below to see some simple ingredient swaps for healthier Christmas baking.
White flour: swap for whole-wheat flour
White flour lacks the nutritional power found in whole-wheat flour and black beans. Whole-wheat flour is higher in fibre than white flour, which is better for your digestive system.
Ratios: one cup of whole-wheat flour for one cup of white flour.
Butter: swap for mashed avocado
Avocado is a creamy fruit that has a similar texture to butter, but has fewer calories per tablespoon (20 calories for avocado vs. 100 calories for butter ) and more heart healthy monounsaturated fats. Avocados are also a good source of fibre and potassium, which can be good for your blood pressure.
Ratio: Substitute half the amount of butter for mashed avocado.
Oil: swap for unsweetened applesauce
Many recipes call for oil, which is high in total fat and calories (120 calories for one tablespoon ). By swapping unsweetened applesauce for oil, you can save calories and enjoy the nutritional benefits applesauce offers including fibre, potassium, and vitamin C.
Ratio: one cup of unsweetened applesauce for one cup of oil.
Eggs: swap for a banana or chia seeds
While there are many nutritional benefits of eggs, they can be a common food allergy in children. If your child has an allergy, you could substitute a mashed banana or chia seeds for eggs. Chia seeds are a good source of heart healthy omega-3 fatty acids as well as dietary fibre and magnesium.
Ratios: one ripe mashed banana for one egg.
To make a chia seed “egg”, mix three tablespoons of water with one tablespoon ground chia seeds (measure out one tablespoon of chia seeds first, then grind and mix with water ) and let sit for five minutes until the texture is similar to eggs.
Sugar: swap half for vanilla extract
Substituting some vanilla extract for granulated sugar can be a great way to reduce your intake and cut calories! One cup of sugar has about 775 calories, compared to 600 calories in one cup of vanilla extract.
Ratios: Use half the sugar that the recipe calls for, and add in one teaspoon of vanilla extract. Be sure to only cut down the sugar by half, or you could affect your baking texture and turnout!
Using new ingredients is also a great way to expose your children to new foods! Get them involved in baking in a healthier way by letting them help measure the flour, mash the avocado, and help to make the chia seed “egg”.
For more information or for more information on diet and nutrition, please contact:
The Community Nutrition and Dietetic Service, CHO 8, Midlands, Louth and Meath Tel: (044 ) 9395518 or email [email protected].
