Nothing smells more like the holidays than warm pies and fresh baked goodies.  Unfortunately, nothing feels more like the holidays than the extra baggage that comes with them.  Now your favorite desserts can be just as yummy and healthier, too – any time of year.

Photo by Mark Thomas

The Pastry Part

Whether you’re making cookies or pies, cakes or breads, there are more healthy options available to us than ever before.  Many store bought pie crusts are laden with trans fats and made from refined white flour.  Since whole grains are highly encouraged as a great source of fiber in our diet, let’s see how we can incorporate them here.

Unless you are sensitive to wheat (as in gluten intolerant), whole wheat flours are widely accessible – even at Trader Joe’s.  King Arthur and Bob’s Red Mill are two popular brands, or you can save by purchasing in bulk from your favorite health food store.

Another option is spelt flour, which can be substituted one for one to white flour.  Spelt is a distant cousin to wheat but can usually be tolerated by those with allergies.  Just like whole wheat, spelt has a high gluten content which is the protein that binds it all together.

You might also substitute oat flour, nut flours (by simply grinding nuts to a fine texture) or cornmeal in recipes. Other whole grain flours may be combined with all-purpose flour, but make sure you read up on it first to get the right lift and density.

The Inside Scoop

Pie filling is so versatile, but in keeping with my theme of seasonality, let’s talk apple and pumpkin (again.)  As mentioned in my post on pumpkin muffins, you can opt to roast your own, or use store-bought puree.  And when using apples, I tend to leave the peel on (only when organic) – as the skin contains more fiber and nutrients than the flesh.

Invariably recipes call for waaay too much sugar, which I not only reduce in half, but substitute with healthier sweeteners that don’t spike the blood sugar. Agave nectar is a wonderful plant-based variety which comes from the same plant as tequila (no wonder I love it!)  No processing chemicals are used in its production, keeping its integrity as a whole food. One big advantage to using agave nectar over other sugars (even honey) is that it takes longer to reach our blood stream.  Controlling these levels is an important factor in lowering risk for heart disease and diabetes, reducing cholesterol levels, and managing our weight.  Wow.  And you can find it almost everywhere now.

Agave nectar can be used in almost every baking recipe, but since it’s a liquid, reduce the ‘sugar’ amount by 25 percent. You should also cut back other liquids in recipes by same amount.  And again as a liquid, it will cook faster so reduce the oven temperature by 25 degrees.

In addition to baking, agave nectar is delicious in coffee, tea and…margaritas, of course.  Or hot mulled wine this time of year – another holiday scent which is timeless.

Just back from the market (it’s already crazy) but haven’t started my cooking yet (so I apologize for no photos.)  I did want to send this off in time for holiday prep – for both the budget and the waistline. I will only indulge you with healthful suggestions this week.  No extra calories required.

“Trimming” at home:

If you are hosting one of the major meals at your house, consider some of these options in your menu plan.

Have a strategy. You know not to go to the store hungry, but also take time to prepare a list of items you will need for your gathering.  If you can do this in advance (of Christmas, let’s say) – be on the lookout for pre-holiday sales.  Just today I got a 2-for-1 deal on pumpkin and cranberries.  And shop early – in the day.

Pick seasonal fruits and veggies. With produce, it’s key to know what’s in season to take advantage of better prices (not to mention all the health benefits, etc.)  Right now there’s an abundance of fresh apples, sweet potatoes, onions, carrots, persimmons and pomegranates.  Corn and tomatoes are out, but if you find they are absolutely essential, buy them canned or frozen (organic, of course.)

Try a buffet. This is an economical way to serve many.  Start with the healthier foods at the beginning of your table, and ‘heavier’ items at the end.  People’s plates will usually be full of the good stuff by the time they reach the big-ticket section.  Just make sure you offer several choices of colorful veggies.

Remember, beverages have calories, too.  Especially alcoholic ones.  I have been known to sip here and there (to keep with the festive spirit, of course) and when cooking, it’s easy to lose track.  Just 4 ounces of wine adds up to 100 calories, and come on – that’s barely an aperitif for some.  Be kind to your liver and remember moderation.

Make your own dessert.  Ah, my favorite subject.  Some of the sugar-laden, trans fat pies I’ve seen out there continue to feed this recession!  Even store bought pie crusts can fetch up to $4 a piece, vs. about $1 for homemade (and so much tastier, too.) If you’re intimidated by baking, tomorrow’s post will contain some healthful tips in part 2 of our series this week.