Lighter Options for the Holidays

Food & Wellness

A Healthy Helping of the Holidays

Enjoying the foods, traditions, and celebrations of the season without leaving healthy habits behind.

By Beverly Gentry


Around here, November and December arrive with pecan pies, sweet potato casseroles, holiday party trays, Christmas cookies, and somebody insisting you need just one more helping. In East Texas, we don’t simply celebrate the holidays—we cook for them, bake for them, gather around the table for them, and quite often plan our next meal while we’re still enjoying the one in front of us!

And I wouldn’t have it any other way.


Some of my fondest holiday memories revolve around the kitchen, where wonderful aromas fill the house, familiar recipes make their annual appearance, and family and friends gather to share stories, laughter, and perhaps a little too much dessert. There’s something comforting about those traditions, especially when the recipes have been handed down through generations.


But somewhere between Thanksgiving dinner, Christmas parties, cookie exchanges, and New Year’s celebrations, it’s easy to find ourselves feeling a little overwhelmed by all that holiday indulgence. We enjoy the festivities, but sometimes we carry a helping of guilt along with that second slice of pie.


I’ve come to believe that enjoying the holidays and maintaining healthy habits don’t have to be competing goals. In fact, with a little common sense and a healthy dose of moderation, we really can have our cake—or Grandma’s famous pecan pie—and eat it, too.


The secret isn’t giving up the foods we love or missing out on our favorite traditions. It’s simply finding a little balance along the way.


Don’t arrive at the party starving. We’ve all done it. There’s a holiday party on the calendar, and knowing delicious food awaits, we decide to skip a meal or two to save room. Unfortunately, arriving hungry can make it harder to slow down and enjoy ourselves.


A better approach is to eat normally throughout the day, including foods that help keep us satisfied, and then enjoy our holiday favorites without feeling compelled to sample everything in sight.

Holiday gatherings are filled with tempting foods, but here’s something worth remembering just because something is on the buffet doesn’t mean we have to eat it.


Instead, choose the dishes that make the holidays special for you. Maybe it’s your grandmother’s cornbread dressing, your aunt’s homemade fudge, or a piece of Nanny’s coconut cake.


Enjoy those things! Take a portion that satisfies you, sit down, visit someone you love, and savor every bite. Sometimes a little of something truly special is far more satisfying than a plate piled high with things we don’t particularly care about.


We tend to pay attention to what’s on our plates, but holiday beverages can quietly add a surprising amount of sugar and calories.


Between sweet tea, festive cocktails, hot chocolate, eggnog, and those wonderful seasonal coffee drinks, it’s easy to consume more than we realize.


That doesn’t mean we have to give up our favorite holiday beverages. It simply means being a little more intentional with our choices.


Drink plenty of water throughout the day, especially during those busy hours of shopping, cooking, entertaining, and celebrating. Alternating a festive beverage with sparkling water and a slice of citrus is a refreshing way to enjoy the occasion while keeping things in balance.


Make Movement Part of the Celebration

I don’t know about you, but the holidays can make even the most organized schedule feel a little chaotic.

Fortunately, movement doesn’t have to mean spending an hour at the gym. A leisurely walk after Thanksgiving dinner, strolling through the neighborhood to admire Christmas lights, playing outside with the grandchildren, or taking the dog for an extra walk all count.


The important thing is to keep moving in ways that fit naturally into our lives. And if you happen to enjoy a little fresh air and good conversation along the way, all the better!


A Little More Joy, a Little Less Worry

Good health isn’t measured by how many holiday treats we turn down or how perfectly we follow a meal plan.


It’s found in the everyday choices we make, the ways we care for ourselves, and the joy we experience while sharing time with the people we love.


Enjoy Grandma’s pie. Have a Christmas cookie. Raise a glass with friends, take an evening walk, and remember that a few holiday celebrations don’t have to define the way we eat throughout the year.


There’s room for tradition, room for moderation, and certainly room for a little indulgence.


Now, I would never suggest that we abandon our treasured family recipes in the name of healthy eating. Some dishes are meant to be enjoyed exactly the way Grandma made them, butter and all!


But there are plenty of little changes we can make to everyday dishes and holiday favorites that add a bit of nutrition without sacrificing the flavors we love.


Here are a few of my favorites.

Substitute plain Greek yogurt for some or all of the sour cream in your favorite ranch or onion dip. You’ll add protein while keeping that wonderful creamy texture everyone loves.


Serve it with colorful fresh vegetables alongside the traditional crackers and chips. You’ll have something for everyone.


Try replacing some of the butter and heavy cream with warm milk or chicken broth. You’ll still have delicious, creamy potatoes without quite so much richness.


And don’t feel obligated to eliminate the butter entirely. This is Christmas, after all!


Alternate cocktails or sweet tea with sparkling water garnished with fresh cranberries, orange slices, or a sprig of rosemary.


It’s festive, refreshing, and looks beautiful in a holiday glass. Sometimes the presentation is half the fun!

Add a platter of colorful roasted vegetables, a crisp seasonal salad, or fresh vegetables with a homemade dip alongside the traditional casseroles and holiday favorites.


Not only will your table look beautiful, but your guests will appreciate having a few lighter choices to enjoy.


Enjoy Dessert Without Sampling the Entire Dessert Buffet

Choose the dessert you truly love, serve yourself a satisfying portion, and enjoy it slowly.

A slice of homemade pecan pie may be far more satisfying than several sweets you didn’t particularly want in the first place.


And if you want another small piece of something wonderful, enjoy it without guilt. The holidays are meant to be celebrated, not spent worrying over every bite.


As I think about holiday gatherings and the importance of balance, my thoughts often return to my Mamaw in Houston County.


One Christmas in particular has stayed with me all these years.


I had been noticing for some time that my grandmother was growing older—delightfully, I might add—and I was beginning to understand that the number of holidays we would share might be limited. With that realization came a desire to pay a little closer attention, to remember the small things, and to hold on to the moments that made being together so special.


That Christmas, I was gifted with a memory that still makes me smile.


All day long, it seemed that every time I looked at my Mamaw, she had a large serving spoon in her hand.


She moved from one person to another, checking on everyone in the house, making sure their plates were full and that nobody was missing a helping of something they loved. Just when someone thought they had finished eating, here came Mamaw with another spoonful of dressing, potatoes, or whatever happened to be nearby.


No one was going hungry under her watchful eye!


It was precious to watch her take Southern hospitality to an entirely different level that Christmas.

Everyone sat around visiting a little longer, telling stories, laughing, and enjoying one another’s company. It seemed that nobody wanted to be the first to leave.


Perhaps, somewhere in our hearts, we understood that time would move on and things might someday change. Or maybe it had something to do with all those extra helpings!


Looking back, I don’t remember how many calories were on our Christmas plates or whether we went back for seconds. What I remember is my Mamaw, serving spoon in hand, making sure everyone had enough of something they loved.


I remember the laughter, the conversations, and how nobody seemed quite ready to leave.

Perhaps that’s the real lesson in finding balance during the holidays. Take care of yourself, enjoy the foods you love, and remember that the most precious things around our holiday tables aren’t always the dishes we serve, but the people gathered there.


So, make those family recipes. Invite the grandchildren into the kitchen. Mess up every dish in the house, and don’t worry too much about the flour on the floor.


After all, the best holiday memories aren’t made by doing everything perfectly. They’re made by sharing a little love, a little laughter, and sometimes, one more helping.



And speaking of holiday helpings, I’d love to share a few recipes from my kitchen to yours. They’re wonderful additions to your holiday table, offering a little balance without giving up the flavors and traditions that make this season so special. 








Apple Walnut Salad with Maple Vinaigrette

Sometimes a beautiful salad is just what a holiday table needs to balance all those rich, comforting dishes we love so much.


This Apple Walnut Salad brings together crisp apples, toasted walnuts, tender greens, and a delightful maple vinaigrette. The dried cranberries add a touch of sweetness, while the cheese gives it just enough richness to feel special.


It’s colorful, refreshing, and pretty enough to earn a place right alongside the turkey and dressing.

Servings: Approximately 6 side salads


Ingredients

For the Maple Vinaigrette

3 tablespoons extra-virgin olive oil

2 tablespoons apple cider vinegar

1 tablespoon pure maple syrup

1 teaspoon Dijon mustard

½ teaspoon kosher salt

¼ teaspoon ground cinnamon

¼ teaspoon freshly ground black pepper

For the Salad

½ cup coarsely chopped walnuts

½ medium shallot, finely diced

5 ounces mixed greens, arugula, baby spinach, or a combination (approximately 5 packed cups)

1 small sweet-tart apple, such as Honeycrisp, thinly sliced

¼ cup dried cranberries or dried cherries

2 tablespoons roasted and salted pumpkin seeds

2 ounces crumbled goat cheese, feta, or blue cheese


Instructions

  • Preparing the Dressing
  • Combine the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, cinnamon, and black pepper in a small jar with a tight-fitting lid.
  • Seal the jar and shake vigorously until the dressing is well combined. Set aside until ready to serve.
  • Prepare the Salad
  • Place the chopped walnuts in a small, dry skillet over medium heat. Toast for approximately 3–4 minutes, stirring frequently, until fragrant. Remove from the heat and allow it to cool.
  • Place the mixed greens and finely diced shallot in a large serving bowl.
  • Add approximately half of the vinaigrette and toss gently to coat. Add more dressing as desired, reserving any remaining dressing for serving.
  • Arrange the sliced apple, dried cranberries or cherries, pumpkin seeds, crumbled cheese, and toasted walnuts over the greens.
  • Serve immediately.
  • From My Kitchen: The vinaigrette can be prepared up to two days ahead and refrigerated. Shake or whisk before serving. For the freshest presentation, slice the apple and assemble the salad just before your guests arrive.


Holiday Roasted Vegetables with Pecans and Cranberries

There’s something wonderful about a platter of beautifully roasted vegetables on a holiday table.

The Brussels sprouts and butternut squash develop a lovely, caramelized flavor in the oven, while the cranberries bring little bursts of sweetness. Add toasted pecans and a maple-balsamic drizzle, and you’ve got a side dish that feels right at home in a Southern kitchen.


Best of all, much of the preparation can be done ahead of time, leaving you more time to enjoy your guests.


Servings: Approximately 6–8 side portions


Ingredients

1 pound Brussels sprouts, trimmed and halved

1 medium butternut squash, peeled and cubed (approximately 4 cups)

1 medium red onion, cut into wedges

3 tablespoons of olive oil

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

½ teaspoon garlic powder

½ teaspoon dried thyme

½ cup pecan halves, lightly toasted

⅓ cup dried cranberries

1 tablespoon pure maple syrup

1 tablespoon of balsamic vinegar

1 teaspoon Dijon mustard


Instructions

  • Preheat the oven to 425°F. Line two large, rimmed baking sheets with parchment paper rated for that temperature or lightly oil the pans.
  • In a large bowl, combine the Brussels sprouts, butternut squash, and red onion. Drizzle with olive oil and sprinkle with salt, pepper, garlic powder, and thyme. Toss until evenly coated.
  • Spread the vegetables in a single layer on the prepared baking sheets, leaving space between the pieces so they roast rather than steam.
  • Roast for approximately 25–35 minutes, turning the vegetables and rotating the baking sheets halfway through cooking. The vegetables should be tender with lightly browned, caramelized edges. Begin checking at 25 minutes, as roasting times will vary depending on the size of the pieces.
  • While the vegetables roast, whisk together the maple syrup, balsamic vinegar, and Dijon mustard in a small bowl.
  • Transfer the roasted vegetables to a large serving platter. Add the toasted pecans and dried cranberries.
  • Drizzle with the maple-balsamic mixture and toss gently to combine.
  • Serve warm.
  • From My Kitchen: The squash can be peeled and cubed, the Brussels sprouts trimmed, and the dressing prepared a day ahead. Refrigerate separately until ready to roast. For an especially pretty presentation, save a few pecans and cranberries to scatter over the finished platter.


Southern Sweet Potato Casserole with Pecan Crumble

Now, I don’t know about your family, but around here, sweet potato casserole is practically a requirement at a Southern holiday gathering!


And while I dearly love the traditional versions, complete with marshmallows or a generous brown sugar topping, this recipe offers a slightly lighter alternative without sacrificing that familiar holiday flavor.


The natural sweetness of the potatoes shines through, complemented by maple syrup, warm spices, and a buttery pecan anyone will feel they’re missing a thing.


Servings: Approximately 8


Ingredients

For the Sweet Potato Filling

3 pounds sweet potatoes, weighed before peeling (approximately 4–5 medium)

3 tablespoons unsalted butter, melted

¼ cup whole milk

2 tablespoons pure maple syrup

2 large eggs, lightly beaten

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

¼ teaspoon ground nutmeg

1 teaspoon freshly grated orange zest

½ teaspoon kosher salt

For the Pecan Crumble Topping

¾ cup chopped pecans

¼ cup old-fashioned rolled oats

3 tablespoons all-purpose flour

3 tablespoons light brown sugar

2 tablespoons unsalted butter, melted

½ teaspoon ground cinnamon


Instructions

  • Preheat the oven to 350°F. Lightly butter a 2-quart baking dish. Use a larger dish if needed to leave room for the topping.
  • Peel the sweet potatoes and cut them into evenly sized chunks.
  • Place the potatoes in a large saucepan and cover with water. Bring to a boil and cook for approximately 15–20 minutes, or until fork-tender.
  • Drain thoroughly and mash until smooth. Allow the potatoes to cool slightly.
  • Stir in the melted butter, milk, maple syrup, vanilla, cinnamon, nutmeg, orange zest, and salt. Taste and adjust the seasonings before adding the eggs.
  • Stir in the lightly beaten eggs until thoroughly combined.
  • Spread the sweet potato mixture evenly into the prepared baking dish.
  • In a separate bowl, combine the pecans, oats, flour, brown sugar, melted butter, and cinnamon. Stir until the mixture is evenly moistened and crumbly.
  • Sprinkle the pecan topping evenly over the sweet potatoes.
  • Bake uncovered for approximately 30–35 minutes, or until the filling is set, the center is thoroughly heated, and the topping is golden brown. The egg-containing filling should reach 160°F in the center.
  • Allow to rest for 5–10 minutes before serving.
  • From My Kitchen: For an even richer flavor, try roasting the sweet potatoes instead of boiling them. Roasting concentrates their natural sweetness and may reduce the desire for additional sugar.
  • To prepare ahead, cook and mash the sweet potatoes and refrigerate them in a covered container for up to one day. Prepare the crumble separately. When ready to bake, bring the potatoes closer to room temperature, complete the filling with the remaining ingredients, add the topping, and bake until fully heated and set.



Black & Blue Breakfast Parfaits

Holiday mornings can be wonderfully busy, especially when the house is filled with family and overnight guests.


These Black & Blue Brea

kfast Parfaits are a lovely way to start the day with something fresh, colorful, and just a little special.

Sweet blackberries and blueberries are gently simmered with maple syrup, orange zest, and warm cinnamon, then layered with creamy Greek yogurt and topped with crunchy homemade granola.

They’re pretty enough for a holiday brunch and simple enough to prepare much of the night before.


Servings: 6 small parfaits


Ingredients

For the Blackberry-Blueberry Compote

1 cup blackberries, halved if large

1 cup blueberries

2 tablespoons pure maple syrup

1 teaspoon finely grated orange zest

¼ teaspoon ground cinnamon

¼ teaspoon vanilla extract

For the Parfaits

3 cups vanilla Greek yogurt (2% or whole milk)

¾ cup Granny’s Granola (recipe follows)

¼ cup chopped, toasted pecans

Additional orange zest or fresh mint for garnish, optional


Instructions

Prepare the Compote

  • Combine the blackberries, blueberries, maple syrup, orange zest, and cinnamon in a small saucepan.
  • Bring to a gentle simmer over medium heat.
  • Reduce the heat and simmer for approximately 10–12 minutes, stirring occasionally, until the berries soften, some begin to burst, and the mixture thickens slightly.
  • Remove from the heat and stir in the vanilla extract.
  • Allow the compote to cool, then refrigerate until chilled.
  • Assemble the Parfaits
  • Divide approximately half of the Greek yogurt evenly among six small glasses or serving bowls.
  • Spoon a layer of chilled berry compote over the yogurt.
  • Add the remaining yogurt, followed by another spoonful of compote.
  • Just before serving, sprinkle each parfait with Granny’s Granola and toasted pecans.
  • Garnish with fresh mint or a little orange zest, if desired.
  • From My Kitchen: The compote can be prepared up to three days ahead and refrigerated in a covered container. Assemble the yogurt and berry layers ahead if desired but wait until serving time to add the granola so it stays delightfully crunchy.

For guests who prefer a less sweet breakfast, plain Greek yogurt can be substituted for the vanilla variety.


Granny’s Granola

I’ve always believed that some of the best recipes come from finding a way to make something delicious that works for the people we love.


This crunchy, nut-filled granola is a little different from the traditional oat-based versions. It’s packed with pecans, walnuts, almonds, pumpkin seeds, and coconut, making it a wonderful topping for yogurt, cottage cheese, or fresh fruit.


And because it’s made without oats or wheat-based ingredients, it can be a useful option for those avoiding gluten, provided all the ingredients are verified gluten-free and cross-contact is prevented.


Ingredients

1 cup of chopped pecans

1 cup of pecan halves

1 cup of pumpkin seed

1 cup of chopped walnuts

1 cup of sliced almonds

1 cup of large-flake unsweetened coconut

1 cup of powdered sugar, or an equivalent powdered sugar substitute such as Swerve


Instructions

  • Combine the pecans, pumpkin seeds, walnuts, almonds, and coconut in a large bowl.
  • Heat a large, dry nonstick skillet over medium-low heat.
  • Working in batches, add enough of the nut and coconut mixture to cover the bottom of the skillet in an even layer.
  • Toast for approximately 4–6 minutes, stirring frequently, until the nuts and coconut are lightly golden and fragrant. Watch carefully, as coconut can brown quickly.
  • Reduce the heat to low. Add a proportional amount of the powdered sugar to the toasted mixture, stirring continuously until the mixture is evenly coated. The sugar should soften and adhere to the warm nuts, although the finished coating may vary depending on the sweetener used.
  • Immediately transfer the mixture to parchment paper and spread into an even layer to cool, separating larger clumps as desired.
  • Repeat with the remaining ingredients, allowing each batch to cool completely.
  • Store in an airtight container in a cool, dry place.
  • From My Kitchen: I especially love this granola sprinkled over Greek yogurt with fresh berries or layered into the Black & Blue Breakfast Parfaits.
  • It’s also a wonderful little homemade gift. Fill a pretty jar, tie a ribbon around the lid, and you’ve got something thoughtful and delicious to share with a neighbor or friend.
  • Wishing you a holiday season filled with good food, good company, cherished traditions, and plenty of wonderful memories around the table.