The holiday season is here and, with it, lots of opportunities for fellowship and food. So what can you do to lighten up your holiday fare and avoid weight gain? Julie Hartley, a Willis-Knighton dietitian who works with the Rx for Life program, offers these suggestions:

Herbs for Salt – A little sea salt is actually OK. The problem is that you’re already consuming way more salt than you realize in the breads, cured meats, cheeses, soups and all sort of snacks you’re eating. But less salt doesn’t mean no flavor – just add a little more imagination to the kitchen. Lemon juice, garlic, rosemary, thyme, oregano (just to name a few) not only add amazing flavor but have wonderful nutritional health benefits.

Spice for Sugar – Use a similar tactic with sugar that you did with salt – try vanilla, nutmeg or cinnamon when baking to decrease your sugar intake. Plenty of flavor, fewer empty calories.

Cauliflower for Potatoes – Blend some cauliflower in place of recipes that call for potatoes or pasta. It is a healthier alternative and with a little added garlic and fragrant herbs; even the kids will approve. If you’re not ready to go all the way, try using half the recipe with the cauliflower substitute in your shepherd’s pie or garlic mashed potatoes for a significant cut in calories.

Dairy Substitutes – Try coconut milk in desserts that call for heavy cream, like chocolate mousse. Swap out organic tofu for soups, sauces, pastas, dips and desserts. Unsweetened Greek yogurt can be blended into recipes instead of sour cream to make them have less calories and more protein. Dietitians from the Willis-Knighton Diabetes & Nutrition Center have shared recipes to help you remove some of the calories from your holiday goodies. A great example is a family favorite, Sausage and Egg Casserole for holiday mornings and busy holiday weekends. The original recipe was taken from “Sampling Arkansas” by Helen Deane and modified by Linda De Lacerda. Look at both the traditional version and the lighter one to see how calories and fat have been shaved.

– Traditional Version

– Egg and Sausage Casserole

6 slices of bread

1 tablespoon butter

1 pound sausage

5 eggs

2 cups half and half

1 teaspoon salt

5 ounces shredded cheddar cheese

Butter one side of each slice of bread; cut into cubes. Place cubed slices of bread on the bottom of a 13 x 9 x 2 greased casserole dish. Brown sausage and crumble; place crumbled sausage over the bread. Beat eggs in separate bowl. Add half and half along with salt into the egg mixture. Pour over sausage and bread in casserole dish. Sprinkle the cheese over this mixture. Cover and refrigerate overnight. The next morning bake uncovered at 400 degrees for 40 to 45 minutes. Yield: 6 servings Nutritional analysis per serving – kcals: 627; Carbohydrate: 17 g; fat: 48 g;

– Lighter Version

– Egg and Sausage Casserole

6 slices of reduced calorie bread (no butter)

12 ounces reduced fat sausage

1 ¼ cups egg substitutes (ex: Egg Beaters)

2 cups skim milk

½ teaspoon seasoned salt

5 ounces fat free shredded cheddar cheese

Following the directions for original recipe, substitute modified ingredients for the original ingredients. Instead of greasing the casserole dish, use vegetable spray to “grease” the pan.

Nutritional analysis per serving – kcals: 270; Carbohydrate: 17 g; fat: 11.5 g

Ready for more lighter recipes to try during the holidays? Check out the Willis-Knighton website, wkhs.com, and click on wkhs.com/recipes.