6 Easy Swaps that Make the Holidays Much Healthier (and Just as Delicious)

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The holidays come with an abundance of indulgent foods. Think about it: What festive gathering isn’t centered around some decadent treat, elaborate meal, or sweet bite? We often find ourselves binge-eating during this time, which only creates lackluster moods and sluggish brain fog. This season, we would like to encourage you to make choices that will keep you feeling lucid, energized, and happy. These simple swaps trade empty calories for dense nutrition without compromising any holiday flavor.  


1. The Classic: Eggnog

The Swap: Brazil Nut Milk with Fresh Nutmeg

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Most eggnogs are made of raw egg, loads of sugar, heavy cream, bourbon, and nutmeg. (If we handed you a handful of sugar to eat you would probably politely decline, but that’s essentially what you’re doing when you drink a cup of eggnog.) Instead, lean into the spicy, creamy goodness of this holiday treat with BrazilNut Milk. Our PrimaFoodie recipe makes the frothiest, creamiest drink. We love to add vanilla extract, cinnamon, and a good dusting of fresh nutmeg to ours. You’ll never miss the Nog.


2. The Classic: Mashed Potatoes 

The Swap: Parsnip Purée

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 Mashed potatoes are usually a highlight on any holiday table. Unfortunately, they are filled with butter and heavy cream and very little nutrition. On top of that, potato is a high glycemic food that essentially turns into sugar when digested by the body. You can still get that creamy starch with parsnips. This low-glycemic root vegetable is just as satisfying with roasted meats, gravy, and all the fixings. (Plus it’s approved for SIBO and Low FODMAP diets.)

 


3. The Classic: Pasta

The Swap: Spaghetti Squash, Celeriac Noodles, or Zucchini Noodles

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The highlight of a good pasta dish is usually the al dente texture of the pasta and the flavor of the sauce. When cooked just right, a thin “zoodle” made from squash, celeriac, or zucchini noodle still gives you that pasta bite while being a healthy vehicle for your Italian gravy.  

 

 



4. The Classic: Starbucks Chai Latte

The Swap: PrimaFoodie Chai Latte   

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For some, Starbucks is everything. But we simply cannot stand by them when they douse their lattes with milk and simple syrups filled with sugars, corn syrups, and added preservatives. The PrimaFoodie Chai uses smooth brazil nut milk, and delightful—and healthy—spices.

 





5. The Classic: Milk Chocolate

The Swap: Dark Chocolate  

For those on SIBO and Low FODMAP diets, milk chocolate is a big no. Swapping that for 100 percent cacao raw chocolate can satisfy your chocolate craving without the added milk and sugar. Plus, raw cacao is rich in antioxidants and minerals. We melt ours down with a bit of local honey and some coconut oil to make our chocolate almond butter cups, dip fruit, homemade marshmallows, and biscotti.

6. The Classic: Bread

The Swap: Macadamia Nut Bread

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Trust Nichole when she says: You can survive the holidays without gluten. Here’s one way: Make the PrimaFoodie Macadamia Nut Bread. Toast and spread a thick layer of homemade jam on top. It also makes for a quick dessert with a little raw cocoa dusting.








8 Sources of Hidden Gluten

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Because of a prevalence of gluten-containing grains in many conventional foods, as well as a high risk for ingredient cross-contamination, gluten is ubiquitous—and it can sneak up on us in unexpected ways.

By Stacey Lindsay

Gluten: a perpetual concern, an obsessed-over topic, a sneaky substance. Made up of two proteins called glutenins and gliadins, gluten has created an upswell of concern—and for good reason. At least 1 percent of Americans suffer from Celiac disease, a serious immune reaction to consuming gluten. Furthermore, research states that gluten may negatively impact those who don’t have Celiac, often deemed non-celiac gluten sensitivity or gluten intolerance, in the form of bloating, rashes, inflammation, and a well of other issues.

The protein substance, which is present in wheat, barley, and rye, has created a sort of chasm in the food world: There are the foods with gluten and the foods without. But it’s not that simple. Because of a prevalence of gluten-containing grains in many conventional foods, as well as a high risk for ingredient cross-contamination, gluten is ubiquitous. It can sneak up on us, often in unexpected ways, including foods made without gluten-grains, beauty products, and even medications. Unless an item is marked Certified Gluten-Free, a ruling issued by the FDA in 2013, knowing whether or not you’re inadvertently consuming gluten can be a challenge. That is why we rounded up eight of the most common foods and products that unexpectedly have it.

It’s yet another powerful reminder to peel back the layers and investigate all that we put in, on, and around our bodies.

Seasonings

In an ideal world, that taco seasoning pack would only contain chili pepper, garlic powder, red pepper, paprika, cumin, and some salt and pepper. However, chances are that some wheat starch or wheat flour is in the mix. (The same goes for other artificial additives, like anti-caking agents and coloring.) Read the labeling on seasonings, as well as spices and bouillon, to make sure they only contain the spices and salt. Or better yet, create your own blends.

Soy Sauce

Since it’s not explicitly marked (and the name can be a little misleading), soy sauce tends to catch many by surprise. But turn over the label and you’ll see that the main ingredients are soybeans, wheat, salt, and some sort of fermenting agent. Luckily, gluten-free options, as well as healthier coconut aminos and tamari sauce, are widely available and pack the same salty-umami punch. (Also watch out for teriyaki sauce, since one of its made ingredients is soy sauce. Look for teriyaki made with coconut aminos or tamari.)

Condiments

Wheat is ubiquitous in conventional ketchups, mustards, relishes, salsas, and other dressings because it is a cheap and easy way to stabilize and thicken. Thankfully, many manufacturers of condiments, dressings, and sauces are now clearly stating if their product is gluten-free.

Liquor

Beer tends to be the more obvious and avoided glutinous alcohol. But it’s important to remember that many gins, bourbons, vodkas, and whiskeys are essentially distilled from either wheat, barely, or rye and therefore likely contain gluten. Look for libations that are made from potato, corn, or grapes (ideally, organically grown and non-GMO).

Deli Meats

Unless they’re labeled as gluten-free, prepackaged meats, such as turkey, ham, and roast beef, often contain salts, seasonings, and other binders and flavorings that can contain wheat gluten. Ideally, opt for fresh meats that are sustainably raised, grass-fed, and hormone-free.

Personal Care Items

Over the past several years, a growing number of skin care and beauty companies have started to create products that are gluten-free. Others have become more explicit about the fact that they do not use gluten in their formulations, but they still may contain trace amounts of gluten. The reason for this is that forms of wheat, barley, and rye are common additives to face creams, lipsticks, and other products. (Hydrolyzed wheat protein and barley malt extract are two common forms.) The Mayo Clinic states that gluten cannot be absorbed through the skin, but there is still a risk of imbibing the product other ways.

Vitamins and Medications

While it is obvious to focus on the active ingredients of a supplement or medication, it may be less so to consider the inactive ingredients. Various oral tablets and capsules contain excipients, which are inactive ingredients that serve to carry or deliver the active ingredients. Common examples include forms of lubricating salts, glidant silicas, and water-binding starches. The latter are commonly derived from corn, but some manufacturers do use wheat starch. If this is a concern, ask your pharmacists—or dissect the label.

Oats

Oats, or more specifically oatmeal, tends to be confusing. The reason is because oats are naturally free of the gluten proteins found in wheat, rye, and barley, however they can—and most often do—have traces of gluten from cross-contamination. This can happen in the field, as oats are commonly grown in close proximity to wheat and other gluten-containing grains, or in the facility, as oats and other grains are often processed under the same roof. So, it is important to vet your oatmeal to make sure it is certified gluten-free and sourced from a manufacturer that maintains the most rigid of safety approaches in their farming and processing.

If you are looking to be more diligent about ridding gluten, the Celiac Disease Foundation is an excellent resource for further understanding and avoiding the substance, as well as vetting food manufacturers’ safety practices.