Healthy Holiday Dessert Recipes

Ilana Katz, MS, RD, LD
ilana@onforlife.com

Yet another holiday season is well underway. The seasons festivities create the challenge of avoiding cookies and cakes, turkey and trimmings, pumpkin pies; and the added pounds that come with these delights. Moreover, with racing season on the low down, and the weather getting colder, your activity factor may be diminished. Caloric deficit at this time is crucial for weight maintenance because not only not as many calories are being burned but the holiday season is notorious for calorie dense foods.

Here are some simple, lower in fat and lower in calorie recipes that make it easy to still enjoy desserts or simply embrace the goodness of the winter nutrient dense options.

These desserts are made from antioxidant-rich plant foods, such as pumpkin, carrots, sweet potatoes, and yams. You can of course also buy all traditional pies ready to eat, or get the frozen kind you bake at home and get the antioxidants mentioned. Or you can try making something slightly different…mmmm … here goes:

Crustless Pumpkin Pie – 8 servings

1(15oz)can pumpkin

1(12oz)can evaporated skim milk

¾ cup egg substitute

½ tsp salt

1-2TBSP pumpkin pie spice

1tsp vanilla

½ Cup sugar substitute (splenda, stevia)

Directions

Combine all ingredients and beat until smooth.

Pour into 9-inch pie pan sprayed with cooking spray.

Bake at 400 degrees F for 15 minutes; reduce temperature to 325⁰ F and bake for 45 minutes more. Pie is done when knife inserted into center comes out clean.

Cals 121, fat 1.5g, carbs 21g, pro 9g

Low Fat Pumpkin Oatmeal Cookies

1 cup Pumpkin

2 Egg whites, whipped

1 cup Brown sugar, packed

1 1/2 cups Unbleached flour

1 teaspoon Baking soda

1 teaspoon Cinnamon

1/2 teaspoon Nutmeg

1/2 teaspoon Cloves

3 cups Rolled oats

1 cup Raisins

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PREPARATION:

Preheat oven to 375 degrees.

In a large bowl, beat peanut butter and sugars together with an electric mixer until creamy. Add egg white and vanilla and mix until well blended.

In a medium bowl, combine flour, baking soda, salt.

Gradually add flour mixture to egg and sugar. Use a wooden spoon to work the dough together. Don’t worry if the dough seems a little crumbly at first. Stir in chocolate chips.

Drop cookie dough by the teaspoonful on to a cookie sheet lined with parchment paper or a silicone mat if you have one.

Bake for 8-10 minutes. Cool on cookie sheet for 1 minute, then transfer to wire rack to cool completely.

Makes 30 cookies

Healthy Banana Bread

½ cup apple sauce

½ cup sugar

½ cup Splenda

3 ripe bananas

2 eggs (or egg substitute)

2 cups flour

1 tsp baking soda

½ tsp salt

½ tsp baking powder

½ tsp vanilla

3 Tbsp skim milk

½ cup nuts (optional)

Mix sugar, bananas, and eggs together well. Add other ingredients and bake 350 degrees for 60 minutes. Makes 1 loaf.