dFriendly Sides: Healthy Holiday Eating
Too many starchy side dishes can easily foil the family feast. Follow these tips and tricks for traditional holiday eating without the excess carbs and calories.
By Marlene Koch, author of Eat What You Love: More than 300 Incredible Recipes Low in Sugar, Fat and Calories
A typical holiday dinner can deliver 2,000 to 4,000 calories, depending on what (and how much) fills up your holiday plate. Typical side dishes like mashed potatoes, cranberry sauce, and Yorkshire puddings — plus those gingerbread men or celebratory glass of champagne — can make your holiday feast as excessive in carbohydrates as it is in calories. Healthy holiday eating can be a challenge. The good news is that with a little bit of planning, a few healthy holiday eating and cooking tricks, and some great recipes, you can transform your holiday sides from meal plan killers into meal plan makers.
- Budget your carbs. Review your meal plan and determine ahead of time which starchy or sugar-laden items you will budget for in your healthy holiday eating plan. Once they are on your plate, you'll be able to pile the empty space with non-starchy sides or lean turkey to keep temptation at bay.
Acorn Squash Soup Hamburger and Mushroom Pizza Heavenly Fruit Dip Chicken Waldorf Salad Banana and Peach Shake Fresh Mushroom Soup with Tarragon Quesadilla con Huevos Southwestern Chicken Mixed Wax Beans and Broccoli Jamaican Pork with Melon Salsa
In high school biology, we learned that another term for carbohydrates is "polysaccharides". These break down into "discaccharides", and further into "monosaccharides". These small-molecule carbohydrates are more commonly known as "sugars". Similarly, we learned that fats are (after a long process) broken down into monosaccharides, and parts of proteins are broken down into these as well. We learned about three common disaccharides —...