Cortney Allen Column: It’s game time

Published 5:41 pm Wednesday, December 12, 2018

‘Tis the season for stuffing, football and family.

By stuffing I mean a turkey, not ourselves.

Cortney Allen

Although it’s the time of the year for comfort foods, it is important to keep your health in mind. It’s game time and time to plan your meals so you are not feeling defeated when the New Year comes around.

If you want to disguise the substitute, make it before hand and give it a taste test.

You can still enjoy original recipes, just be conscious of your serving size. You can eat smaller portions and still enjoy the taste.

Fruit is a great alternative for a dessert and you can still add the fat free whipped topping.

Be prepared for gatherings by bringing the healthy options with you.

It can be a stressful time of the year, so use exercise as your outlet. This is a way to relieve stress and burn off the extra calories you consume.

Enjoy your time with those you care about while still taking care of yourself.

Below are some healthy alternatives for your holiday recipes that can help keep the “fluff” from your waistline.

You can find additional recipes at

Happy Holidays!

Sweet Potato Casserole

3 cups mashed sweet potato
1/3 cup granulated sugar
½ teaspoon salt
¼ cup egg substitute
¼ cup skim milk
½ teaspoon vanilla
1/3 cup chopped pecans
¼ cup packed brown sugar
3 tablespoons all-purpose flour
1 teaspoon ground cinnamon
1 tablespoon melted butter
½ cup mini marshmallows


Butter: Applesauce

Sour Cream: Greek Yogurt

Flours: Use half whole- wheat and half white flour

Salt: Use herbs and seasonings

1. Heat oven to 350 degrees F. Prepare a 1 ½ quart casserole dish with cooking spray.

2. In a large bowl, stir together sweet potatoes, granulated sugar, salt, egg substitute, milk and vanilla. Transfer to casserole dish.

3. In a small bowl, mix together brown sugar, flour, cinnamon and butter. Sprinkle pecans first over the potato mixture, followed by the brown sugar topping and then the marshmallows.

4. Bake uncovered 35-40 minutes.

Cortney Allen is an extension agent with the Stanly County office of North Carolina Cooperative Extension. Call 704-983-3987