Healthy Cooking — for Any Occasion

Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

Although holidays occur all year, November through January is often referred to as "the holiday season." Though this season is wrapping up, we can continue to make healthy eating a priority at every celebration and at every meal we plan, all year long.

Healthy party ideas

When planning a party or celebration, healthy cooking may be a lower priority than saving time and saving money, but there are some ways to do all three. Along with the shopping and cleaning for your party, you may also need to consider guests' specific nutritional needs, as well as cherished celebration traditions.

Some beloved traditional or party foods may not lend themselves to the usual "healthy cooking" substitutions — so rather than facing a disappointed audience, keep portions reasonable and offer several better-for-you party alternatives. Here are some ideas for hosting a celebration with health in mind:

Substitute when you can. Cut back on fat by using a cooking spray for browning food, or choose a heart-healthy oil such as olive oil. Alternatively, try a lower-fat cooking style like roasting, grilling, baking, or broiling.
Choose leaner dairy products and cuts of meat whenever possible.
Go easy on the salt shaker and add flavor with herbs and spices.
Reduce added sugar in desserts, or replace sugar with a calorie-free sugar substitute such as sucralose, stevia, saccharine, or aspartame.
Add a green salad to your celebration table. Be generous with the veggies, and you'll provide a great starter course that helps take the edge off of hunger.
If you're attending a celebration, volunteer to bring a healthier option to the party. Try one of these ideas:

Salsa with vegetables or chips are easy choices. Try mixing Giant Eagle^® salsa with some low-fat plain yogurt or cream cheese for a creamy dip.
Shrimp with cocktail sauce and wedges of lemon are always a favorite. Combine shrimp with cherry tomatoes or pepper wedges on cocktail skewers.
Lower-fat brie, feta, low-fat cheddar, and other wholesome choices are available to add to a cheese assortment, along with some whole-grain crackers. Thread cheese and vegetables on skewers, and add some grapes to the skewers for a tasty side-dish option.
Giant Eagle^® frozen chicken tenders are an easy way to feed a crowd. Try making them oven-fried with some dipping sauce as a low-fat appetizer, or baking or roasting them with mushroom sauce or salsa as a main dish.

Healthier eating all year long

Healthy cooking isn't just for parties! Incorporate these healthier eating tips into your weeknight meal planning all year long, and everyone will benefit.

Plan quick meals for busy nights rather than depending on takeout or fast food.
Make the mid-day meal the largest meal of the day on weekends and days when schedules are tight.
Try our quick and easy dinner ideas that even non-cooks can prepare. We tweaked them to make them healthier!

Tomato or vegetable soup and grilled cheese sandwiches.

Tips: Prepare the sandwiches using lower-fat cheese and whole-grain bread. Look for reduced-sodium soups, or season with herbs instead of adding salt.
Omelets or scrambled eggs with cheese, chopped peppers, onions, salsa on the side, and toast.

Tips: Try using more egg whites than yolks in your eggs. Add some fruit for a side.
Hot turkey or ham and cheese sandwiches on slim buns or wraps.

Tips: To make, place meat and cheese on wraps or sandwich rounds, wrap them foil and heat them in the oven or toaster oven. To save time, prep the sandwiches the night before. Add cut fruit and a salad for an easy meal. Choose lower-fat meat, cheese and whole or multi-grain buns or wraps.