• Think Outside the Box
• Zucchini Brownies Recipe
• Berry Oat Crisp Recipe
• Apple Oatmeal Cookies

Our favorite game this time of year seems to be Let’s Make a Deal — the Nutrition Edition. We’re always cutting deals with ourselves to make up for nutritional indiscretions in the face of seasonal temptations, a kind of karmic exchange to maintain balance in our otherwise healthy and active universe. Have another one of Grandma’s icing-swirled cinnamon buns this morning — run an extra mile at tempo pace tonight. Indulge in just one more slice of office party cake for lunch — eat a grilled, skinless chicken breast for dinner, a small salad and no dessert.

Play the game on your own terms this year by making some exchanges in the kitchen.

Our guidelines for making healthy substitutions will help you tone down the bad and add a lot more of the good to your favorite seasonal treats, without compromising taste. The added perk: pulling a fast one on your buddies. Bring one of these good-for-you goodies to your next holiday gathering, and no one will be the wiser.

Follow the directions on most boxed mixes and you’ll make a cake with a whopping 13 grams of fat per slice. Standard boxed brownie mixes will yield about 10 grams per square. Knowing this, you may have tried modifying your favorite boxed brand (or homemade recipe) already, and were left with something akin to chocolate rubber. But it doesn’t have to work that way. Get back to the cutting board, and next time, follow these simple baking substitutions to safely convert most of your favorite recipes into healthier alternatives with much better, more delicious results.

• Decrease the amount of butter called for in a recipe by one-third and substitute applesauce for the rest. This trims the fat by 4 to 5 grams per slice of cake and 3 to 4 grams per brownie square.
• Substitute equal amounts of plain, nonfat yogurt for butter. Cuts 825 calories off the cake.
• Alternate two egg whites for one whole egg. Reduces the fat by 10 grams.
• Use 3/4 cup vegetable oil for every 1 cup of shortening. Eliminates 372 calories, 37 grams saturated fat and 44 grams total fat.

To ensure your baked goods come out moist, always mix the wet ingredients together first, then add the dry ones, and mix just until moistened. The resulting batter should appear smooth, but a few lumps are OK. Also, check your baked goods often during the last few minutes of cooking to avoid overbaking. The edges should be golden brown and the middle moist, but not mushy. Cookies and cakes can go from perfect to overcooked in 60 seconds. The toothpick test works for some baked goods but not all, so a watchful eye is best.

The following recipes add a healthy twist to some traditional favorites:

Zucchini Brownies

Servings: 24

Ingredients
1-1/4 cups granulated sugar
1/2 cup canola oil (may substitute 3/4 cup applesauce)
1 teaspoon vanilla extract
1 whole egg and 2 egg whites (may substitute 4 egg whites)
1/2 cup skim milk
1 teaspoon baking soda
1-1/2 cups all purpose flour
1 cup whole wheat flour
1/4 cup cocoa powder
1/2 teaspoon cinnamon
1/2 teaspoon salt
2 cups grated zucchini (2 medium-sized)
Nonstick cooking spray

Directions

1. Coat a 9” x 13” x 2” baking pan with cooking spray
2. Combine first 5 ingredients in a large bowl.
3. In a separate bowl, sift together the baking soda, flours, cocoa powder, cinnamon and salt.
4. Mix the dry mixture and the grated zucchini into the wet mixture in alternating increments.
5. Bake at 350°F for 45 minutes.

Nutrition Facts
Made with 4 egg whites and applesauce instead of canola oil.
Calories: 95
Carbs: 21g
Protein: 2.5g
Fat: less than 0.5g

Berry Oat Crisp

Servings: Serves 24

Ingredients
Filling
1-1/2 cups fresh berries (or other fruit in season)
1/2 cup applesauce
1/2 teaspoon lemon rind
1-1/2 teaspoons lemon juice
1 teaspoon sugar
1/4 teaspoon cinnamon

Topping
1/3 cup old-fashioned oats
2 tablespoons whole wheat flour
2 tablespoons brown sugar
1/4 teaspoon cinnamon
1 tablespoon margarine (trans-fat-free brand, e.g., Fleischmann’s)

Directions
1. Mix all the ingredients in an 8” square baking dish.
2. Combine the topping ingredients, mix and crumble over the berries.
3. Bake at 350°F for 35 to 40 minutes.

Nutrition Facts
Calories: 57
Carbs: 10g
Protein: 0.75g
Fat: 1.5g

Also contains 1.5g of fiber per serving and 8 percent of the RDA for vitamin C.

Apple Oatmeal Cookies

Servings: 4 dozen

Ingredients
3 cups old-fashioned oats
1 cup all-purpose flour
4 teaspoons cinnamon
2 teaspoons baking powder
2 teaspoons baking soda
1/4 teaspoon nutmeg
1/2 cup brown sugar
1/2 cup apple juice
1 teaspoon vanilla extract
1 peeled apple, grated
3/4 cup raisins

Directions

1. In a food processor, combine 1 cup oats with the flour, cinnamon, baking powder, baking soda, nutmeg and sugar. Process until the oats are finely ground and the rest of the ingredients are mixed well.
2. Stir in the remaining 2 cups of oats.
3. Add the rest of the ingredients in order, mixing well after each.
4. Scoop tablespoon-sized drops onto cookie sheet.
5. Bake at 400°F for 12 to 15 minutes, checking often after 12 minutes to avoid burning.

Nutrition Facts
Calories: 44
Carbs: 9g
Protein:1g
Fat: less than 0.5g

Content provided by Women’s Running, article written by Lauren Atonucci, MS., R.D.

Lauren Antonucci, M.S., R.D., is a sports nutritionist and the director of Nutrition Energy, a New York City based nutrition consulting practice. She specializes in helping both competitive and recreational athletes reach their health and performance goals.