Happy Wednesday everyone. I love to bake and make traditional recipes at the holidays just like everyone else. I have always thought that chocolate chip cookies could solve world peace or at least sooth a stressful moment- however I know that I need to bring healthy food to my friends and family in my recipes at the holidays.

My motto is Reduce, Replace or Substitute for a healthier  alternative form of the original recipe.

Below I have a list of (there are hundreds)a few ways to substitute dairy products for their higher fat versions, or reduce the number of eggs or highly saturated fat in butter or chocolate in some of your holiday recipes. Take a look and enjoy the swaps.

Whole milk

• skim milk,
• almond or soy milk

Cream 

• evaporated skim milk
• Sour cream                                                                 
• mock sour cream (low fat cottage cheese plus low fat yogurt ) 

or                                                                       

• Low fat ricotta cheese thinned with yogurt or buttermilk

​Chocolate                                                                   

• cocoa or carob powder blended with margarine or  oil
• Butter ( baking or batters)                                         
• Unsaturated margarine or oil

                            
Oil                                                                        

• 1 cup applesauce or prune puree                                

Eggs                                   

• egg substitute or 1 egg= 2 egg whites

Cream cheese                                                                         

• reduced fat cream cheese, cottage cheese

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Applesauce-Raisin Bread

( as an alternative to date nut bread)
1 cup applesauce
½ cup oil
½ cup sugar
1 ¾ cups flour (sifted)
1 teaspoon baking soda
¼ teaspoon salt
1 teaspoon cinnamon,1/2 teaspoon cloves, ½ teaspoon nutmeg
1 egg or 2 whites
1 cup raisins
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Mix the applesauce, oil and sugar. Mix in the flour, baking soda salt and spices.

Add the slightly beaten egg and raisins.

Mix then pour into a greased 8 x 4 inch loaf pan.

Bake at 325 for 1 hour and 20 minutes or until done.

1/16 slice = 168 calories, 7 grams of fat, 123 mg sodium

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​DIRTY DOZEN AND THE CLEAN FIFTEEN
Nancy Cohen RDN, LDN

Are you concerned about eating fresh fruits and veggies and not sure which are the ones that you should buy organic or not?

According to the EWG(Environmental Work Group) the following are safe to eat if washed well( Clean Fifteen). The Dirty Dozen are the ones you should buy in organic form as often as possible.J 
 
CLEAN FIFTEEN                                                      DIRTY DOZEN(plus 2)
 
Avocados                                                                     Apples
Sweet Corn                                                                  Peaches
Pineapples                                                                   Nectarines
Cabbage                                                                       Strawberries
Sweet Peas Frozen                                                     Grapes
Onions                                                                          Celery
Asparagus                                                                    Spinach
Mangos                                                                        Sweet bell pepper
Papaya                                                                         Cucumbers
Kiwi                                                                               Cherry tomatoes
Eggplant                                                                       Snap peas imported
Grapefruit                                                                    Potatoes
Cantaloupe                                                                  Hot Peppers
Cauliflower                                                                  Kale/ Collard Greens
Sweet potatoes
Pineapple

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