Holiday

Alternatives

Ajeelon & Brenna

Overview
Objectives
Ice Breaker
Meals and Drinks
Activity
Questions

https://www.pexels.com/photo/blur-bokeh-candle-christmas-decoration-
196648/
Objectives
By the end of the presentation you will be able to ...
Identify two meal modifications you could incorporate during the holidays
Describe one way you could modify a traditional recipe
Ice Breaker
What are some of your favorite holiday meals?

What about them do you like?

Are any of them traditions?

https://pxhere.com/en/photo/1005659
Traditional dishes
What are they and why are they special/important?

Family and friends

Bonding time

Why would you want to modify it?

Healthier
Taste

https://commons.wikimedia.org/wiki/File:Family_eating_meal.jpg
Why are deviled eggs named
deviled eggs?
Appetizers
Deviled Eggs: made with mayonnaise is high in calories and fat

1 deviled egg= egg: 64 cals, 49 calories from fat, 107 mg of cholesterol, 74 mg of

sodium, .3g carbs, 3.1 g protein

Stuffed Mushrooms:

1 stuffed mushroom: 67 cals, 32 cals from fat, 3 mg of cholesterol, 142 mg sodium, 6.31 g
carbs, 2.77g protein

Vegetable Dips (ie sour cream dip):

1 tbsp:34 cals, 27 cals from fat, 6 mg of cholesterol, 103 mg sodium, 1.31g carbs, .53
g protein
Appetizers Alternatives
Avocado Deviled eggs: 47 calories vs 64 calories
-Healthier sources of fat.

Vegetable stuffed mushrooms: at 29 calories vs. 67 calories

Yogurt Dips: An ounce of sour cream has about 60 calories. An ounce of nonfat
plain Greek yogurt has only 15 to 20 calories, and an ounce of nonfat sour cream has
about 25.
Avocado Devilled Eggs
Traditional:
6 eggs
1/4 cup mayonnaise
1 teaspoon white vinegar
1 teaspoon yellow mustard
1/8 teaspoon salt
Freshly ground black pepper
Smoked Spanish paprika, for garnish
Avocado:`
6 medium eggs
1/2 large avocado
1-2 tsp lime juice
2 Tbsp cilantro, minced
2 Tbsp red onion, minced
-Avocado adds the same
texture as the yolks and mayo
1/4 tsp garlic salt -The American Heart
Association States
pinch of salt Monounsaturated fat can
help lower Bad Cholesterol
2 tsp olive oil (LDL) and raise Good
Cholesterol (HDL)
Which Holiday has the most
alcohol consumption?
Drinks
Alcohol-Mimosa

1 mimosa: 144 cals, 2 cals from fat, 4 mg sodium, 14.76 g carbs, .88g protein

Soda

12oz can coca-cola: 150 cals, 0 cals from fat, 45 mg sodium, 40g carbs, 0 g protein

Eggnog

1 cup: 343 cals, 171 cals from fat, 150 mg cholesterol, 137 mg sodium, 34.49 g carbs, 9.68 g
protein

Hot Chocolate

1 cup: 190 cals, 49 cals from fat, 17 mg cholesterol

Drink Alternatives
https://pixabay.com/en/eggnog-christmas-market-
hot-drink-552926/

Cranberry Ginger Beer Moscow Mule Mocktail

-Alcohol does have calories!

Sparkling water

-With fruit helps quench thirst

Sugar Free Eggnog or even Cider

Hot Dark Chocolate

-70% cocoa has beneficial Antioxidants

Cranberry Ginger Beer Moscow Mule
Mocktail
Original Recipe Modified Recipe

Ice 1 cup cranapple juice

4 oz of vodka cup ginger ale

cup cranberry juice

cup sparkling apple juice

2 ginger beers

Fresh cranberries to garnish

Which of the following was
NOT served at the Pilgrims
Thanksgiving meal?
Sides https://pxhere.com/en/photo/1330796

Mashed potatoes

Stuffing

Candied Yams

https://assets.epicurious.com/photos/578e753698e0fc87550
01479/2:1/w_1260%2Ch_630/candied-sweet-potatoes.jpg
Side Alternatives
Mashed Cauliflower: 87 calories , 5 g Fat, 61mg sodium, 10g Carbs

-237 calories, 9g Fat, 699 mg sodium, 35g carbs,

Wild rice stuffing 66 calories,155 mg sodium, 13 g carbs

-Stovetop: 170 calories, 390mg sodium, 21g carbs

Roasted Sweet Potatoes: 112 calories, 77mg sodium, 17g carbs

Glorys: 210 calories, 240mg sodium, 52g carbs

Mashed Cauliflower
Easy Homemade Mashed Potatoes
1 head cauliflower
8 to 10 medium russet potatoes
(about 3 lb.), peeled, cut into 1 clove garlic optional

quarters 1/8 cup skim milk You can also

1 teaspoon salt use plain yogurt or butter

2tablespoons butter, if desired 1 pinch salt & pepper to taste

Dash pepper 1 sprinkle paprika
cup hot milk
What is a baby turkey called?
Main Meal
The Turkey

Can still enjoy the main meal, aim for 3 oz of extra lean skinless turkey. Go for the bone than the boneless.
Having the bone inside will help you eat less.

Three ounces of roasted skinless dark turkey meat from the drumsticks has 135 calories, 3 grams of fat and
1 gram of saturated fat

A three-ounce portion of chicken breast without the skin contains 142 calories, 3 grams of fat and .9 grams
of saturated fat.

Ham

-Higher in sodium, eating turkey saves you 14 kcals and 2 grams in CHO
 Main Meal
Gravy: Fat-free broth with flour and seasonings

Herbs and spices to reduce sodium intake: spices and herbs like thyme, rosemary,
sage

https://www.pexels.com/photo/chicken-close-up-dish-food-265393/
Traditional Desserts
Regular Cheesecake

1 piece: 257 cals, 162 cals from fat, 18 g fat, 166 mg sodium, 20.4 g carbs,
4.4 g protein

Apple Crisp

of the crisp or 1 piece: 200 cals, 40 cals from fat, 4.5 g fat, 260 mg
sodium, 37 g carbs, 1g protein
What snack is traditionally
left out for Santa Claus?
Dessert Alternatives
Greek Yogurt Cheesecake

16 servings, 119 cals, 5g fat, 12g carbs, 10g protein

Cranberry Pear Apple Crisp

9 servings, 167 cals, 12g fat, 2mg sodium, 15g carbs, 3g fiber, 2g protein

Apple Oatmeal Raisin Cookies

Servings: 4 dozen cookies, 63 cals, 2 g fat, 43 mg sodium, 1 g protein, 11g carbs

Diabetic exchanges: 1 starch and 1 fat

Modification: 1 cup all purpose flour 1 cup whole wheat flour
Apple Oatmeal Cookies
Ingredients

1-1/4 cups Equal Spoonful or Granulated (or 30 packets of equal) 1 cup whole wheat flour
1 cup unsweetened applesauce
1 teaspoon baking soda
1/2 cup firmly packed brown sugar

6 tablespoons stick butter, softened 1 teaspoon ground cinnamon

1 egg 1/4 teaspoon ground nutmeg

1/3 cup 2% milk
1/4 teaspoon salt
2 teaspoons vanilla
1-1/2 cups quick or old-fashioned oats,
1 cups all-purpose flour
uncooked
Baking Substitutes
All purpose flour Keep in mind

Whole Wheat Flour By substituting ingredients in a

recipe may change; Texture,
Sour Cream
Taste, Color
Fat Free Plain Yogurt
Be creative!
Oil
Applesauce and buttermilk
Activity
Create a modification to a traditional dish
Substitute a traditional meal for a healthier alternative
Summary
Make healthier decisions during the holidays
There are creative ways to modify existing recipes
There are alternatives to traditional dishes that you can incorporate too
Questions
Call to action
We challenge you to

Modify 2 of your favorite recipes or add 2 alternatives to the menu for the
holidays
Thoughts and Ideas!
Sources
http://www.diabeticconnect.com
https://diabeticgourmet.com
http://www.diabeticlivingonline.com
http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/breasts-vs-thighs-which-is-more-nutritious
http://www.cdkitchen.com
https://www.cookbookpeople.com
https://heatherchristo.com
https://lowcarbyum.com
Thank you!!!