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Sharp Health News

Bake a healthier pie (infographic)

Nov. 20, 2015

Polish off your holiday meal by serving the perfect pie — full of nutrients and light on unneeded calories. Kelly Trifilo, a registered dietitian at Sharp Chula Vista Medical Center, shares simple substitutions to lighten up three seasonal favorites.

Bake a healthier pie. Bake a healthier pie. Holiday pie is the tastiest dessert, but it’s also loaded with calories. Don’t skip it, perfect it – with these simple substitutions. (Substitution amounts vary based on your recipe. Use a food substitution chart for best results.) Apple. Apples are full of antioxidants, and are a good source of fiber in potassium. Instead of using a piecrust, consider an oatmeal crumble. Instead of refined white sugar, try using an alternative sugar, such as coconut. Rather than vegetable oil, think about using coconut oil. Also, adding walnuts to your recipe provides a good source of omega-3 fatty acids. Pumpkin. Pumpkin is a great source of beta carotene, fiber and potassium. Instead of using eggs, consider using egg whites without the yolks. Instead of refined white sugar, try honey. Instead of whole milk, why not try unsweetened soy, almond or rice milk. Or, skip the pie altogether, and opt for a pumpkin parfait topped with low-fat granola. Pecan. Pecans are a good source of dietary fiber, protein, monounsaturated fat, vitamins and minerals. Instead of white sugar, consider using unrefined sugar, such as sucanat or muscovado. (Cut the recipe sugar amount in half for a healthier pie with a stronger pecan flavor.) Instead of corn syrup, try maple syrup. You don’t have to opt out of your favorite desserts during the holiday season, says Kelly Tridilo, registered dietitian at Sharp. Instead, make them healthier by incorporating fresh fruit or raw sweetener. For those desserts that can’t be modified, enjoy in smaller portions.

View the printable version of this infographic.

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