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The word is out: Sugar is killing us, and it’s everywhere—even in places you wouldn’t expect. And while forgoing sweets all together might be ideal for your health, not everyone’s willing to go totally sugar-free on Thanksgiving. The solution? Make smarter sugar choices, like these swaps adapted from The Sugar Smart Diet: Seasonal Swap: Sweet potato casserole instead of sweet potato wedges. If it’s topped with toasted marshmallows, you’re looking at 4 grams of sugar per marshmallow right there—not to mention the butter and sugar embedded beneath. For an equally satisfying and much safer side dish, cut a couple whole sweet potatoes into wedges, coat ’em in 2 tablespoons of olive oil, 3 tablespoons of pure maple syrup (that’s sugar from nature, not a factory), a squeeze of lime juice, and a pinch of red-pepper flakes. Bake until done. Seasonal Swap: Canned cranberry sauce for fresh cranberry sauce. If it wiggles on the plate, don’t do it! A ½-inch slice of the canned stuff has 20 grams (5 teaspoons!) of sugar. But when it’s fresh, a couple of tablespoons should only run you about 11 grams of sugar. And bonus: Fresh whole cranberries are some of the richest cancer fighters. Seasonal Swap: Pumpkin pie instead of pecan pie. Pecan pie comes with a serious dose of corn syrup that amounts to 70 grams of sugar per medium slice! Pumpkin pie is still an indulgence, but with nearly half the sugar load (38 grams per slice) it’s a much smarter choice—plus pumpkin is packed with beta-carotene and fiber. Gluten-Free Thanksgiving Swaps A gluten-free Thanksgiving does not have to mean deprivation or exclusion! “Most Thanksgiving dishes are already gluten-free!” says Erin Scott, gluten-free blogger and author of Yummy Supper. “A gorgeous roast turkey, buttery mashed potatoes, all the veggie sides—from green beans to sweet potatoes to cranberries—are gluten-free by nature.” That said, there are a few (totally delicious) necessary tweaks to accommodate a gluten-free diet on Thanksgiving. Seasonal Swap: Nut bread instead of wheat bread. “Pecan or almond bread make for amazing stuffing,” says Scott. “Think an herby pecan bread dressing, or almond bread with mixed root veggies.” Subbing nuts for wheat also means you’ll ditch the blood sugar-spiking carbs and get a filling dose of protein. And if nuts aren’t your thing, you can also play around with quinoa or even wild rice in your favorite stuffing recipes, for a gluten-free, fiber-filled alternative. Seasonal Swap: Sorghum flour instead of wheat flour in the gravy. “My mom and aunt have always made the gravy for our Thanksgiving,” says Scott, “but now, instead of using standard wheat flour, they whisk in sorghum flour or an all-purpose gluten-free blend. Easy peasy.” Aside from being gluten-free, sorghum flour is also high in iron, protein, and fiber. Seasonal Swap: Gluten-free pie crust instead of traditional pie crust. There are lots of nice pre-made gluten-free crusts on the market these days, but you can also easily whip up gluten-free versions of your favorite pies yourself. Lilah’s Little Apple Galettes from Yummy Supper, for example, are the perfect gluten-free Thanksgiving alternative to classic apple pie, and you can use the crust for a number of other fillings, as well. Dairy-Free Thanksgiving Swaps Butter-drenched mashed potatoes and creamy pumpkin pie are Thanksgiving-table traditions, but if you’ve ditched dairy, you can still partake in these classic holiday dishes. “Some simple food swaps will let you enjoy everything Thanksgiving has to offer—and your family probably won’t even taste the difference!” says Dawna Stone, wellness pro and author of The Healthy You Diet. Seasonal Swap: Coconut oil or fruit instead of butter. For delicious dairy-free baked goods, you can swap the butter with coconut oil or pureed fruits such as apples, prunes, pumpkin, or bananas. Stone recommends a one-to-one ratio: “Some say to swap ¾ cup puree for 1 cup butter, but I find my baked goods are moist and delicious when I swap the butter with an equal amount of oil or fruit puree.” Seasonal Swap: Olive oil and chicken broth for butter. Stone’s secret to rich and creamy dairy-free mashed potatoes: Eliminate the butter and replace it with ½ cup of chicken broth and 1 tablespoon of olive oil for every 1½ pounds of potatoes. Seasonal Swap: Full-fat coconut milk instead of heavy cream or evaporated milk. Looking forward to a slice of pumpkin pie this Thanksgiving? Go ahead and indulge in a dairy-free version using a one-to-one swap of full-fat coconut milk for evaporated milk. “Your pie will be rich and creamy and your guests won’t even know its dairy-free,” says Stone. This article originally ran on Fitbie.com.

The word is out: Sugar is killing us, and it’s everywhere—even in places you wouldn’t expect. And while forgoing sweets all together might be ideal for your health, not everyone’s willing to go totally sugar-free on Thanksgiving. The solution? Make smarter sugar choices, like these swaps adapted from The Sugar Smart Diet: Seasonal Swap: Sweet potato casserole instead of sweet potato wedges. If it’s topped with toasted marshmallows, you’re looking at 4 grams of sugar per marshmallow right there—not to mention the butter and sugar embedded beneath. For an equally satisfying and much safer side dish, cut a couple whole sweet potatoes into wedges, coat ’em in 2 tablespoons of olive oil, 3 tablespoons of pure maple syrup (that’s sugar from nature, not a factory), a squeeze of lime juice, and a pinch of red-pepper flakes. Bake until done. Seasonal Swap: Canned cranberry sauce for fresh cranberry sauce. If it wiggles on the plate, don’t do it! A ½-inch slice of the canned stuff has 20 grams (5 teaspoons!) of sugar. But when it’s fresh, a couple of tablespoons should only run you about 11 grams of sugar. And bonus: Fresh whole cranberries are some of the richest cancer fighters. Seasonal Swap: Pumpkin pie instead of pecan pie. Pecan pie comes with a serious dose of corn syrup that amounts to 70 grams of sugar per medium slice! Pumpkin pie is still an indulgence, but with nearly half the sugar load (38 grams per slice) it’s a much smarter choice—plus pumpkin is packed with beta-carotene and fiber. Gluten-Free Thanksgiving Swaps A gluten-free Thanksgiving does not have to mean deprivation or exclusion! “Most Thanksgiving dishes are already gluten-free!” says Erin Scott, gluten-free blogger and author of Yummy Supper. “A gorgeous roast turkey, buttery mashed potatoes, all the veggie sides—from green beans to sweet potatoes to cranberries—are gluten-free by nature.” That said, there are a few (totally delicious) necessary tweaks to accommodate a gluten-free diet on Thanksgiving. Seasonal Swap: Nut bread instead of wheat bread. “Pecan or almond bread make for amazing stuffing,” says Scott. “Think an herby pecan bread dressing, or almond bread with mixed root veggies.” Subbing nuts for wheat also means you’ll ditch the blood sugar-spiking carbs and get a filling dose of protein. And if nuts aren’t your thing, you can also play around with quinoa or even wild rice in your favorite stuffing recipes, for a gluten-free, fiber-filled alternative. Seasonal Swap: Sorghum flour instead of wheat flour in the gravy. “My mom and aunt have always made the gravy for our Thanksgiving,” says Scott, “but now, instead of using standard wheat flour, they whisk in sorghum flour or an all-purpose gluten-free blend. Easy peasy.” Aside from being gluten-free, sorghum flour is also high in iron, protein, and fiber. Seasonal Swap: Gluten-free pie crust instead of traditional pie crust. There are lots of nice pre-made gluten-free crusts on the market these days, but you can also easily whip up gluten-free versions of your favorite pies yourself. Lilah’s Little Apple Galettes from Yummy Supper, for example, are the perfect gluten-free Thanksgiving alternative to classic apple pie, and you can use the crust for a number of other fillings, as well. Dairy-Free Thanksgiving Swaps Butter-drenched mashed potatoes and creamy pumpkin pie are Thanksgiving-table traditions, but if you’ve ditched dairy, you can still partake in these classic holiday dishes. “Some simple food swaps will let you enjoy everything Thanksgiving has to offer—and your family probably won’t even taste the difference!” says Dawna Stone, wellness pro and author of The Healthy You Diet. Seasonal Swap: Coconut oil or fruit instead of butter. For delicious dairy-free baked goods, you can swap the butter with coconut oil or pureed fruits such as apples, prunes, pumpkin, or bananas. Stone recommends a one-to-one ratio: “Some say to swap ¾ cup puree for 1 cup butter, but I find my baked goods are moist and delicious when I swap the butter with an equal amount of oil or fruit puree.” Seasonal Swap: Olive oil and chicken broth for butter. Stone’s secret to rich and creamy dairy-free mashed potatoes: Eliminate the butter and replace it with ½ cup of chicken broth and 1 tablespoon of olive oil for every 1½ pounds of potatoes. Seasonal Swap: Full-fat coconut milk instead of heavy cream or evaporated milk. Looking forward to a slice of pumpkin pie this Thanksgiving? Go ahead and indulge in a dairy-free version using a one-to-one swap of full-fat coconut milk for evaporated milk. “Your pie will be rich and creamy and your guests won’t even know its dairy-free,” says Stone. This article originally ran on Fitbie.com.

Close up of loaf of bread

The word is out: Sugar is killing us, and it’s everywhere—even in places you wouldn’t expect. And while forgoing sweets all together might be ideal for your health, not everyone’s willing to go totally sugar-free on Thanksgiving. The solution? Make smarter sugar choices, like these swaps adapted from The Sugar Smart Diet:  Seasonal Swap: Sweet potato casserole instead of sweet potato wedges. If it’s topped with toasted marshmallows, you’re looking at 4 grams of sugar per marshmallow right there—not to mention the butter and sugar embedded beneath. For an equally satisfying and much safer side dish, cut a couple whole sweet potatoes into wedges, coat ’em in 2 tablespoons of olive oil, 3 tablespoons of pure maple syrup (that’s sugar from nature, not a factory), a squeeze of lime juice, and a pinch of red-pepper flakes. Bake until done.  Seasonal Swap: Canned cranberry sauce for fresh cranberry sauce. If it wiggles on the plate, don’t do it! A ½-inch slice of the canned stuff has 20 grams (5 teaspoons!) of sugar. But when it’s fresh, a couple of tablespoons should only run you about 11 grams of sugar. And bonus: Fresh whole cranberries are some of the richest cancer fighters.  Seasonal Swap: Pumpkin pie instead of pecan pie. Pecan pie comes with a serious dose of corn syrup that amounts to 70 grams of sugar per medium slice! Pumpkin pie is still an indulgence, but with nearly half the sugar load (38 grams per slice) it’s a much smarter choice—plus pumpkin is packed with beta-carotene and fiber.   Gluten-Free Thanksgiving Swaps A gluten-free Thanksgiving does not have to mean deprivation or exclusion! “Most Thanksgiving dishes are already gluten-free!” says Erin Scott, gluten-free blogger and author of Yummy Supper. “A gorgeous roast turkey, buttery mashed potatoes, all the veggie sides—from green beans to sweet potatoes to cranberries—are gluten-free by nature.”  That said, there are a few (totally delicious) necessary tweaks to accommodate a gluten-free diet on Thanksgiving.  Seasonal Swap: Nut bread instead of wheat bread. “Pecan or almond bread make for amazing stuffing,” says Scott. “Think an herby pecan bread dressing, or almond bread with mixed root veggies.” Subbing nuts for wheat also means you’ll ditch the blood sugar-spiking carbs and get a filling dose of protein. And if nuts aren’t your thing, you can also play around with quinoa or even wild rice in your favorite stuffing recipes, for a gluten-free, fiber-filled alternative.  Seasonal Swap: Sorghum flour instead of wheat flour in the gravy. “My mom and aunt have always made the gravy for our Thanksgiving,” says Scott, “but now, instead of using standard wheat flour, they whisk in sorghum flour or an all-purpose gluten-free blend. Easy peasy.” Aside from being gluten-free, sorghum flour is also high in iron, protein, and fiber.  Seasonal Swap: Gluten-free pie crust instead of traditional pie crust.  There are lots of nice pre-made gluten-free crusts on the market these days, but you can also easily whip up gluten-free versions of your favorite pies yourself. Lilah’s Little Apple Galettes from Yummy Supper, for example, are the perfect gluten-free Thanksgiving alternative to classic apple pie, and you can use the crust for a number of other fillings, as well.   Dairy-Free Thanksgiving Swaps Butter-drenched mashed potatoes and creamy pumpkin pie are Thanksgiving-table traditions, but if you’ve ditched dairy, you can still partake in these classic holiday dishes.  “Some simple food swaps will let you enjoy everything Thanksgiving has to offer—and your family probably won’t even taste the difference!” says Dawna Stone, wellness pro and author of The Healthy You Diet.  Seasonal Swap: Coconut oil or fruit instead of butter. For delicious dairy-free baked goods, you can swap the butter with coconut oil or pureed fruits such as apples, prunes, pumpkin, or bananas. Stone recommends a one-to-one ratio: “Some say to swap ¾ cup puree for 1 cup butter, but I find my baked goods are moist and delicious when I swap the butter with an equal amount of oil or fruit puree.”  Seasonal Swap: Olive oil and chicken broth for butter. Stone’s secret to rich and creamy dairy-free mashed potatoes: Eliminate the butter and replace it with ½ cup of chicken broth and 1 tablespoon of olive oil for every 1½ pounds of potatoes.  Seasonal Swap: Full-fat coconut milk instead of heavy cream or evaporated milk. Looking forward to a slice of pumpkin pie this Thanksgiving? Go ahead and indulge in a dairy-free version using a one-to-one swap of full-fat coconut milk for evaporated milk. “Your pie will be rich and creamy and your guests won’t even know its dairy-free,” says Stone.  This article originally ran on Fitbie.com.
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