By Courtney Kremer

Hy-Vee Dietition

‘Tis the season where we are invited to many holiday parties and either asked to bring a dish to pass or come with a hungry stomach.

We all know the challenges faced with food during the holidays. While attending a holiday party, there are many temptations including decadent appetizers and desserts.

One great recommendation I suggest is when invited to a holiday party, bring your own dish to pass if possible. This way, you know there will be at least one food there that you can eat without guilt. As for the rest of the food available, choose a couple of things you really want to try and forget about the rest.

To make sure your holiday dish to pass is a healthy option, try the recipe below or consider these cooking substitutions.

Almond flour for wheat flour: This gluten-free switch provides any baked good an extra dose of protein and omega-3 fatty acids, along with a great nutty flavor. Use 1:1 for regular flour, but you may need an extra egg as a binding agent.

Applesauce for sugar: Using applesauce in place of sugar can give the necessary sweetness without the extra calories and sugar. By substituting one cup of sugar with one cup of applesauce, you can cut more than 500 calories from the recipe.

Mashed cauliflower for mashed potatoes: Mashed cauliflower has only a fraction of the calories of potatoes and it is nearly impossible to taste the difference. If you don’t like the idea of no potatoes, try using half potatoes and half cauliflower in your next batch of mashed potatoes.

Plain Greek yogurt for sour cream: Greek yogurt has half the fat and calories, yet the taste and texture are almost identical. Greek yogurt will also provide an extra dose of lean protein. Substitute anywhere you’d use sour cream such as baked potatoes, mashed potatoes and dips.

Homemade salad dressing for bottled dressing: By making dressing from home, it is easy to cut out the added sugar, sodium and preservatives typically found in pre-made dressings. Try this: mix oil and vinegar or lemon juice in a 3:1 ratio and flavor with herbs and spices such as rosemary, thyme, oregano and pepper.

Peppermint Mocha Chocolate Bark

Serves 36 (one 1-1/2-inch piece each)

All you need

•2 cups chopped bittersweet or semisweet chocolate (or chips)

•30 peppermint candies, coarsely chopped

1•/4 cup chocolate-covered espresso beans, coarsely chopped

All you do

1. Line a rimmed baking sheet with foil. Take care to avoid wrinkles.

2. Place chocolate in a medium microwave-safe bowl; microwave on medium for one minute. Stir, then continue microwaving on medium, stirring every 20 seconds, until melted. Alternatively, place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

3. Combine candy and espresso beans in a small bowl. Stir half into the melted chocolate. Scrape the chocolate onto the foil and spread it into a 9-inch square. Sprinkle with the remaining candy mixture, pressing any large bits in. Refrigerate until set, about 30 minutes.

4. Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1 1/2-inch pieces.

To make ahead, refrigerate airtight for up to 2 weeks.

Source: www.eatingwell.com

The information is not intended as medical advice. Please consult a medical professional for individual advice.