Simple swaps can make for more balanced baking this holiday season [nutrition column]

The holidays are full of festive treats and seasonal drinks. The kinds that feel indulgent and nostalgic in all the best ways! I’m a big believer in “everything in moderation.” But if you’re looking for small ways to add a little extra nutrition to your favorite holiday favorites without sacrificing flavor, fun or festivity, I’ve got you covered. Along with simple tips, I’m sharing some of my favorite recipes and store-bought finds to enjoy this season.What makes a treat or drink more nutritious? Often, it’s as simple as reducing ingredients that aren’t as helpful in excess, such as added sugar, saturated fats or refined grains, and swapping in more nutrient-dense ingredients that offer fiber, protein, vitamins, minerals and natural sweet flavors.Better bakingBaking from scratch gives you more control over ingredients. Stick with one simple change when upgrading a classic. Too many swaps can keep it from turning out the way you remember.Flour swaps– Replace half of the all-purpose flour with whole wheat flour. This adds fiber and micronutrients such as B vitamins.– Experiment with alternative flours like almond flour, which is gluten-free, lower in carbohydrates, and provides protein, fiber and a nutty flavor. Look for Simple Mills baking mixes in the grocery store that are almond flour-based.– Mix in rolled oats for extra whole grains, like in Real Food Dietitians’ Peanut Butter Oatmeal Cookies.– Try flourless recipes such as my colleague Theresa’s Flourless Peanut Butter Cookies, at the end of this column, to omit refined grains.Sugar tweaks– Reduce sugar by 25%. Most recipes can be lightened up with this technique without significantly impacting the final product.– Use mashed banana, pumpkin puree or applesauce to replace part of the sugar and add natural moisture, like Ambitious Kitchen’s ABC Muffins. (Find a recipe at lanc.news/abcmuffins.)– Halve chocolate chips or candy mix-ins, or swap in slivered almonds or fresh fruit for crunch and natural sweetness.Fat upgrades– Use avocado oil instead of butter in breads and muffins for a higher unsaturated fat option.– Replace sour cream with Greek yogurt for lower saturated fat and added protein, like in Cookie and Kate’s Blueberry Muffins. (Find a recipe at lanc.news/hbmuffins.)– Add grated zucchini, carrots, mashed banana, or applesauce for moisture, which allows you to reduce overall fat and calories while boosting vitamins and minerals.Smarter sippingHoliday beverages can be surprisingly high in sugar, sometimes even more than desserts. A few small modifications keep them festive without overdoing it.– Coffee drinks: Ask for fewer pumps of syrup, skip or choose light whipped cream, and consider smaller sizes of beverages.– Hot chocolate: Make it at home using lower-fat or unsweetened nondairy milk. Melt dark chocolate to control sweetness and skip marshmallows or whipped cream to further reduce added sugar. (We like Love & Lemons’ basic reci Read More