HEALTHY HOLIDAYSHealthy substitutions for cooking and baking, but still enjoying delicious meals and treats this holiday season!

The holiday season is a magical one for so many reasons. The air is just filled with joy, love, and a giving spirit. We also get to spend lots of time with our families and friends. Usually along with the fun comes plenty of food! This is a guide to give you ingredient alternatives to make your holiday meals and desserts much healthier. This

infographic also provides you with allergy-friendly baking and cooking guidance! Enjoy and be merry!

SIMPLE SWAPS TO USE IN ANY RECIPE

Substitution for 1 egg1/4 C. applesauce1/2 ripe mashed banana

Substitution for 1 C. butter1 C. applesauce1/2 C. mashed avocado

Substitution for 1 C. oil1 C. applesauce1 C. fruit puree

Substitution for 1 C. sugarUnrefined sugar3/4 C. honey

Sub for 1 C. sour cream1 C. yogurtAlso works for mayo

Substitute for ground beefGround turkey or chickenBeyond Meat (vegan)

Substitute for white breadsWhole wheat breadsMulti grain breads

Substitute for syrup100% maple syrupFruit or fruit puree

Sub for chocolate chipsCocoa nibsEnjoy Life chips (vegan)

Sweetened condensed milk3/4 C. Sugar + 1/2 c. Water +1 1/8 C. Dry milk (boil, stir)

Substitute for 1 C. Molasses3/4 C. Brown sugar mixed with 1 tsp. Cream of tartar

Substitute for cream cheese1 C. Yogurt, strained in a cheesecloth overnight

EASY ALLERGY-FRIENDLY GUIDEIt is estimated that 15 million Americans have food allergies. Chances are, you know someone who suffers from a food allergy. Help them out this holiday season and make something yummy they can enjoy too!

DAIRY FREEUse these dairy free, allergy safe alternatives instead of your usual baking ingredients.

Butter = Earth Balance Vegan Buttery SticksYogurt = Almond Dream non-dairy yogurt or So Delicious dairy-free yogurtMilk = Rice milk, Soy milk, Hemp milkChocolate Chips = Enjoy Life Chocolate ChipsButtermilk = 1 C. rice milk & 1 Tbs. vinegarEvaporated Milk = 3 C. rice milk, simmered on stove until reduced by 60%. You will end with 1 cup. Careful not to burn.Sweetened Condensed Milk = 1 C. evaporated milk or coconut milk with 1 1/4 C. sugar. Heat until sugar is dissolved.Cream Cheese = Tofutti non-dairy cream cheese

GLUTEN FREE

SOY FREE CORN FREE

Use these gluten free, allergy safe alternatives instead of your usual all-purpose flour.

Flour = (safe flours) brown rice flour, white and sweet rice flour, millet flour, buckwheat flour, quinoa flour, and certified gluten-free oat flour, potato flour (starch), tapioca flour.

Sometimes, multi-ingredient flour works better, so here are some great tested batches:

2 C. sweet rice flour + 2/3 C. potato starch flour + 1/3 C. tapioca flour

1 C. corn starch + 2 C. rice flour + 2 C. soy flour + 3 C. potato starch flour

For better results for rising breads, cookies, and other baked goods, cook for longer period of time at 25 degrees less than what the recipe calls for.

Use these soy free, allergy safe alternatives instead of your usual baking or cooking ingredients.

Butter = Earth Balance Soy Free SpreadYogurt = Dairy yogurt, if allergic to dairy as well, try Coconut Yogurt by Turtle Mountain.Milk = Dairy milk, Rice milk, Hemp milkChocolate Chips = Enjoy Life Chocolate ChipsSoybean Oil = Canola oil in baked good or Corn oil for frying or cooking savory dishes.Soy Sauce = 4 Tbs. beef bouillon, 4 tsp. balsamic vinegar, 2 tsp. dark molasses, 1/4 tsp. ground ginger, dash white pepper, dash garlic powder, 1 1/2 C. water (Boil until liquid is reduced to 1 cup, 15 min.Teriyaki Sauce = combination of balsamic vinegar, orange juice, sugar, water, olive oil, and pepper

Use these corn free, allergy safe alternatives instead of your usual baking or cooking ingredients.

Corn Oil = Soy oil, Canola oil, Sunflower oil

Baking Powder = 1 tsp. baking soda + 1/2 tsp. cream of tartar (for each tsp. of baking powder)

Corn Starch = Tapioca starch or Arrowroot starchCorn Syrup = 1 C. sugar + 1/4 C. water ( substitute for 1 cup of corn syrup)Powdered Sugar = Grind together 1 C. sugar + 1 Tbs. potato starch in a food processor. Will not be the same consistency of real powdered sugar. Do not grind for too long, it can harm your grinder.Vanilla Extract = 2 vanilla beans into small bottle of potato vodka. Let sit for 1-2 months and remove the beans.

OTHER COMMON ALLERGIES INCLUDE:

NUTS EGGS FISH SHELLFISH

There are a few alternatives for eggs listed previously in this infograph. For the rest of these, it’s probably best to just avoid them all together if you know of someone with any of these allergies. If you are unsure about allergies that a friend or family member may have, just ask! They will really appreciate the consideration.

SOURCES & MORE INFO:http://allrecipes.com/howto/common-ingredient-substitutions

http://farrp.unl.edu/informallbig8

http://www.foodallergy.org/allergens

http://glutenfreegoddess.blogspot.com/2007/01/cooking-baking-gluten-free-tips-for.html

http://glutenfreecooking.about.com/od/glutenfreecookingbasics/a/Safeingredients.htm

http://kidswithfoodallergies.org

http://allrecipes.com/recipe/soy-sauce-substitute/

http://freeeatsfood.com/2011/02/20/a-crash-course-in-corn-free-baking-and-cooking/