It's holiday time, which for some means getting into the kitchen to prepare dishes for holiday gatherings or baking cookies for gift-giving. But if you're looking to cut back on fat or cholesterol, cooking for someone with food allergies, or simply want to include more plant-based options, we've got you covered. These ingredient swaps let you enjoy all your holiday favorites without compromise.

1. Eggs

Eggs are found in many recipes around the holidays: cakes, cookies, pies, casseroles, and even sauces. But they can be a common food allergen and are high amounts of cholesterol. Here are some tasty alternatives:

• Flax eggs: Mix 1 tablespoon of ground flaxseed with 3 tablespoons of warm milk (dairy or plant-based). Whip the mixture with a fork and let sit a few minutes until it starts to gel. Voila, a perfect egg substitute for baking!
• Mashed banana or unsweetened applesauce: Use 1/2 a mashed banana or ¼ cup of unsweetened applesauce in baked goods. This substitution would not work for most casseroles or sauces due to its sweetness but is perfect for sweet treats.
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2. Buttermilk

Buttermilk adds tang to baked goods and due to its acid content it creates a softer texture because it tenderizes the gluten. Buttermilk is lower in fat than heavy cream or whole milk and most buttermilk is cultured, meaning it contains healthful probiotics. However, buttermilk can be high in sodium. If you're avoiding dairy or want a lower sodium option try:

• DIY plant-based buttermilk: Mix 1 cup unsweetened almond, soy, or oat milk with 1 tablespoon of vinegar. Let it sit a few minutes. (You can use regular milk as well). This swap works well in cakes, muffins, and pancakes.

3. Butter and Margarine

Making substitutions for butter is quite easy and all the swaps are a 1:1 ratio. Butter contains saturated fat and traditional margarine can contain trans-fat. Opt for one of these substitutions:

• Greek yogurt: Use plain, non-fat Greek yogurt in place of butter or margarine to cut back on the fat content in recipes. Bonus: it adds protein! Reduce other liquids in the recipe by 1/4 cup or add 1/4 cup to keep baked goods from getting too moist. 
• Plant-based spread: Choosing a plant-based spread, such as Earth Balance, will eliminate the trans-fat you find in some margarines and increase the heart-healthy unsaturated fats. Just be aware that because these spreads contain more unsaturated fats they will become more liquid the more it sits out at room temperature.
• Healthy oils: Olive or avocado oil can replace butter in a pinch. Use the same amount as called for in your recipes for a lighter, heart-friendly option.

4. Sour Cream

Sour cream is found in a lot of dips and spreads this time of year. Nutritionally, sour cream is mostly fat and the majority of that fat is saturated fat which is not the best choice for heart health. Try these easy replacements for a healthier touch:

• Greek or plain yogurt: Stir 1 tablespoon of vinegar or lemon juice with 1 cup of yogurt. For baking, add 1 teaspoon of baking soda per cut to replicate the leavening effect.
• Half-and-half option: Mix half sour cream with half of this yogurt mixture if you want to lighten it up without doing 100% yogurt. This will create a lighter dip or spread that still feels indulgent.

Enjoy a Healthy, Happy Holiday

With a few simple swaps, you can keep all the flavors you love while making your holiday menu lighter and more allergy friendly. Whether you're baking cookies, making casseroles, or prepping sauces, these swaps let you feel good about what you're serving without skimping on taste.

From all of us at Seattle Sutton's Healthy Eating, we wish you and your loved ones a joyous, delicious, and healthy holiday season!

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