Holiday Recipes: To Substitute or Not to Substitute

Holiday Recipes: To Substitute or Not to Substitute

I used to be a big proponent of baking and cooking substitutes. Where there was a sub, I used it. And I suggested others embrace "healthier swaps," especially during the holidays when food abounds and pounds seemingly pack on. 

Then, I read an article by Dr. John Berardi of Precision Nutrition, explaining why he isn't a fan of swaps. Now I can see both sides of the debate: to swap or not to swap. If you're beating yourself up over whether to make "healthier" versions of foods this season, here are some things to consider. And links to helpful swaps, in case you need them. 

Not to Swap

In a nutshell, Berardi's reasoning cuts to the PN position of not demonizing food. By saying a food needs a swap to be "healthy" you could be demonizing the original version of the food. 

You might also be taking away a piece of what makes that food magical for someone. For some, recipes are handed down. They are cultural, personal, they tell stories.

If someone feels like they "should" swap butter for applesauce, but doesn't to preserve their grandma's recipe, they may feel bad about themselves for not making a "healthier" version. Instead of simply enjoying the taste and tradition. 

Then Again

Swaps can help someone who needs to watch their calorie intake for health/weight management reasons, while still enjoying a bit of tradition. 

Some people might be able to cut out cookies or stuffing or pie cold turkey (no pun intended). Others cannot. Probably most people cannot. So swaps could help someone who needs to lose weight still enjoy that dinner with family, while managing their intake. 

Swaps in this instance are a tool not a judgement. It's not that mashed potatoes and butter are wrong, it's that mashed potatoes with chicken broth helps them meet their goals. 

It's About You

In the end, the answer is yours. It's about where you are at in your journey and what best serves you. If you don't swap, be mindful of what you are eating and drinking. Remember that the foods are a treat, and once in awhile, it's no big deal to enjoy them. Focus on their stories and the story you are creating with the people around you.

If you swap, remember you still want to be mindful of what you are eating and drinking. It's not a license to eat more just because it's "healthy". 

Here are swaps from the Mayo Clinic and MD Anderson to explore, should you need them.