Thanksgiving is right around the corner and you know what that means. It’s sides time!
Everyone knows side dishes are the real star of Thanksgiving. Who doesn’t love a glorious gathering of creamy potatoes, stuffing and green bean casserole (not touching on the plate of course — we’re not animals).
These classics tend to hold nostalgia — and a lot of butter — considering the average person eats more than 3,000 calories and 159 grams of fat during the typical Thanksgiving meal. That’s both terrifying and impressive.
But there are some ingredients you can swap out to make healthier versions of your favorites without ruining your credibility as top turkey day chef. “You can have something that’s tasty and still support your health goals,” said registered dietitian Julie Stefanski, MEd, RDN, LDN, FAND, a spokesperson for the Academy of Nutrition and Dietetics.
Read: Enjoy Eating Healthy During the Holidays with These Recipes >>
We asked Stefanski for her tips on how to make your favorite side dishes a little healthier this Thanksgiving.
You’ve probably seen Neufchâtel hanging out near the cream cheese in the dairy aisle. It’s known as “light” cream cheese because the two are similar in texture and taste but Neufchâtel is lower in fat. “If you’re making any type of dip that’s made with cream cheese, Neufchâtel cheese is a good option — it’s lighter without losing any of the body or the mouth feel from the full-fat version,” Stefanski said. Neufchâtel also sounds fancy — so win, win.
Sour cream and plain Greek yogurt are also similar in their tangy flavor and creamy texture. But Greek yogurt has less calories and fat and more protein compared to sour cream. “Greek yogurt is really good to use in anything you’re going to mix up in a mixer or a food processor,” Stefanski said. Slip it into your corn casserole and it’ll be our little secret.
Olive oil is made up of mostly monounsaturated fatty acids which help lower LDL (bad) cholesterol. Butter, on the other bun, is made up of mostly saturated fat which can lead to heart disease — the number one killer of women in the U.S. So, if you can use olive oil when cooking or as an ingredient, your heart may thank you. “Especially if it’s something like the gravy and it doesn’t necessarily have to have butter, try the olive oil,” Stefanski said.
When the recipe calls for cheddar cheese, extra sharp cheddar will give you the tang and flavor you want but you don’t need as much of it. That means less calories and fat overall. “You can often cut it back by 1/3 of a cup or half a cup depending on the recipe,” Stefanski said. Try the trick with cheesy potatoes or mac and cheese.
If your mashed potatoes or sweet potato recipe calls for heavy cream, you can use less and add low-sodium chicken broth. “The low-sodium chicken broth is a really good way to cut back on additional fat while you’re thinning out mashed potatoes. And you get more flavor with the chicken broth,” Stefanski said. It’s also a good way to cut down on salt, which is a staple ingredient in many Thanksgiving dishes.
This article was originally published on healthywomen.org.
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