Holiday pie is the tastiest dessert, but it’s also loaded with calories. Don’t skip it,

perfect it — with these simple substitutions.*

Apples are full of antioxidants, and are a good source of fiber and potassium.

1. Apple

Quick TipAdding walnuts to your recipe provides a good source of omega-3 fatty acids.

Instead of:Pie crust

Consider:An oatmeal

crumble

Instead of:Refined white sugar

Consider:An alternative sugar,

such as coconut

Instead of:Vegetable oil

Consider:Coconut oil

Refined white sugar

Instead of:

a good source of fiber and potassium.

Instead of:

Adding walnuts to your recipe provides

Apples are full of antioxidants, and are

1. Apple

healthier pieBake a

Instead of:

Pumpkin is a great source of beta-carotene, fiber and potassium.

2. Pumpkin

Quick TipSkip the pie, and opt for a pumpkin parfait — topped with low-fat granola.

Instead of: Eggs

Consider:Egg whites(no yolks)

Instead of:Refined white sugar

Consider:Honey

Instead of:Whole milk

Consider:Unsweetened soy, almond or rice milk

Instead of:

Instead of:

Consider:

Consider:

(no yolks)

Consider:

Pecans are a good source of dietary fiber, protein, monounsaturated fat, vitamins and minerals.

© 2015 Sharp HealthCare. All rights reserved.www.sharp.com/news

From the expert

3. Pecan

Quick TipCut the recipe’s sugar amount in half for a healthier pie with a stronger pecan flavor.

“You don’t have to opt out of your favorite desserts during the holiday season. Instead, make them healthier by incorporating fresh fruit or raw sweetener. For those desserts that can’t be modified, enjoy in smaller portions.”— Kelly Trifilo, registered dietitian at Sharp

*Substitution amounts vary based on your recipe. Use a foodsubstitution chart for best results.

Instead of: Consider:Unrefined sugar such

as sucanat ormuscovado

White sugar

Instead of:Corn syrup

Consider:Maple syrup

Consider:Instead of:

Instead of: