’Tis the Season: Healthy Holiday Treats

The holiday season is a time for family, friends and food. Enjoy your holiday and keep your health goals on track with a little planning and mindful eating!

Center stage on every table, potatoes play the best supporting side dish to any main course. Nestled next to the turkey, ham or prime rib, there is no need to pass on the potatoes! Here are two easy to prepare potato recipes worthy of your feasts this season:



  • 2½ pounds sweet potatoes, peel and cut into 1½-inch pieces (about 8 cups)
  • ⅓ cup Pure maple syrup
  • 2 tablespoons butter, melted
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • Freshly ground pepper, to taste
  1. Preheat oven to 400°F.
  2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish.
  3. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl.
  4. Pour the mixture over the sweet potatoes; toss to coat. 
  5. Cover and bake the sweet potatoes for 15 minutes.
  6. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

Serving size: about ½ cup | Calories Per serving: 92 calories | Additional Ingredient Information: 2 g fat(1 g sat); 2 g fiber; 18 g carbohydrates; 1 g protein; 4 mcg folate; 5 mg cholesterol; 9 g sugars; 5 g added sugars; 11,108 IU vitamin A; 12 mg vitamin C; 32 mg calcium; 0 mg iron; 119 mg sodium; 294 mg potassium



  • 2 ½ cups whole milk
  • 1 ½ pounds Yukon Gold potatoes, peeled and thinly sliced
  • 2 garlic cloves
  • 1 tablespoon unsalted butter
  • 1 large leek, trimmed, halved lengthwise, and sliced (about 2 cups)
  • 1 teaspoon kosher salt, divided
  • 2 ounces gruyere cheese, shredded (about ½ cup)
  • 1 ounce Parmesan cheese, grated (about ¼ cup)
  • ½ teaspoon freshly ground black pepper
  1. Preheat oven to 375°F.
  2. Combine milk, potatoes, and garlic in a large saucepan; bring to a boil.
  3. Reduce heat and simmer 5 minutes or until potatoes are almost tender.
  4. Drain in a colander over a bowl, reserving 1/2 cup milk mixture.
  5. Melt butter in a 10-inch cast-iron skillet over medium heat.
  6. Add leek; cook 8 minutes or until tender, stirring occasionally.
  7. Remove pan from heat; place leek mixture in a bowl.
  8. Arrange half of potato slices in a single layer in bottom of skillet or a gratin dish.
  9. Top evenly with half of leek mixture.
  10. Sprinkle with 1/2 teaspoon salt and 1/4 cup Gruyere cheese.
  11. Repeat layers with remaining half of potatoes, remaining half of leek mixture, remaining 1/2 teaspoon salt, and remaining 1/4 cup Gruyere.
  12. Drizzle with reserved 1/2 cup milk mixture; sprinkle with Parmesan.
  13. Cover pan with foil; bake at 375°F for 25 minutes or until bubbly and golden brown.
  14. Remove pan from oven, and sprinkle with pepper; cool.
  15. Cut into 10 wedges.

‘Tis the season to enjoy! Don’t let parties become your hazard zone. Avoid gathering around snack stations. When it’s time to eat, remember two easy steps to stay on your healthy track: controlled portions and low-calorie drinks. Avoid eggnog, punch, mulled beverages, cider and juices. Instead, opt for water or carbonated water with a twist of citrus, diet sodas, low carb wines, or mixed drinks using zero calorie mixers.

Make your social rounds the primary goal of each party you attend. Mingle and make your way around the room a time or two to double down on your step goal. ‘Tis the season for a joyful holiday. We will be there with you – every step of the way.

Serving size: 10 servings total | Calories Per serving: 134 (1/10 of the dish) | Additional Ingredient Information: Fat 5.8g; Sat fat 3.4g; Monofat 1.6g; Polyfat 0.3g; Protein 6g; Carbohydrate 16g; Fiber 2g; Cholesterol 18mg; Iron 1mg; Sodium 312mg; Calcium 157mg; Sugars 4g

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