Healthy holiday swaps with Jessica Greenlee, MS, RD

The holidays are a time for connection and celebration, but they can also bring an abundance of rich casseroles and sugary desserts. Registered Dietitian Nutritionist (RDN) Jessica Greenlee shares how making small ingredient swaps can help you enjoy your favorite holiday dishes with lighter meals and more nourishing ingredients.

Healthy eating during the holidays shouldn't be about restriction. It’s about finding simple ways to make traditional recipes a little better for your body while keeping them just as satisfying for your taste buds.

Choose heart-healthy fats

Butter, shortening and coconut oil are high in saturated fats that can raise cholesterol. Greenlee recommends switching to heart-healthy oils like olive or avocado when possible. These oils provide beneficial fats that support cardiovascular health and can be used in many savory dishes or even some desserts.

“For baked goods, try replacing part of the butter or oil with mashed fruit like applesauce or banana,” she says. “It adds moisture and fiber without compromising texture. Olive oil adds richness to quick breads, muffins and even chocolate-based treats,” Greenlee shares. “You can also use avocado oil for its mild flavor and high smoke point when roasting vegetables or making salad dressings.”

Rethink sweetness

Instead of relying on refined sugar, Greenlee encourages using naturally sweet ingredients like fruit purees or date paste. These swaps not only reduce sugar but also add nutrients such as potassium, fiber and antioxidants.

“Using spices, extracts, fruits and nuts is also a great way to increase flavor without increasing the sugar content,” Greenlee suggests.

Don’t want to purchase more ingredients? You can simplify by reducing the sugar in most recipes by one-third to one-half and still enjoy great taste. Many holiday recipes call for more sugar than necessary, and over time, your palate will naturally adjust to less sweetness.

Make smart flour swaps

Whether you’re baking cookies or crafting a homemade crust, consider alternatives to refined white flour. Greenlee suggests chickpea flour for a mild, nutty flavor. It will add texture and nutrients, though she notes recipes may require adjustments to liquids or eggs for proper binding.

“All-purpose gluten-free baking mixes are another great option,” Greenlee says. “They’re formulated to mimic the texture of traditional flour and are safe for people with celiac disease or gluten intolerance.”

Celebrate balance, not perfection

Healthy holiday eating doesn’t mean skipping dessert or saying no to your favorite sides. It’s about small, thoughtful changes that make your meal a little lighter and more nourishing. Food is such a big part of how we celebrate and connect. If you can make small swaps that help you feel good physically and emotionally after a meal, that’s what truly matters.

Looking for more ways to celebrate mindfully this season? Read our post, Enjoying the holidays without alcohol, for tips on navigating social gatherings and exploring non-alcoholic drink options.

Pumpkin Bread with Dried Cranberries

Ingredients

Wet ingredients:

• 1 cup pumpkin purée

• 2 eggs

• ½ cup water

• ½ cup sugar

• ½ cup applesauce

• ¼ cup vegetable oil

Dry ingredients:

• ½ cup whole wheat flour

• 1 cup all-purpose flour

• 1 teaspoon baking soda

• ½ teaspoon salt

• Cinnamon, nutmeg, cloves, ginger, and allspice — to taste

Add-ins:

• ½ cup reduced-sugar dried cranberries

Instructions

1. Preheat oven to 350°F (175°C).
2. In a large bowl, whisk together the wet ingredients until smooth.
3. In a separate bowl, combine the dry ingredients and spices.
4. Gradually add the dry ingredients to the wet mixture, stirring until just combined.
5. Fold in the dried cranberries.
6. Pour the batter into a greased loaf pan.
7. Bake at 350°F for about 45 minutes, or until a toothpick inserted into the center comes out clean.
8. Cool before slicing and serving.