11 Smart Swaps: How to Enjoy Every Holiday Meal Without the Food Coma

5. Cauliflower mash in place of heavy mashed potatoes

If mashed potatoes are a must, try cauliflower mash as a lighter cousin that keeps creamy texture and comfort. Steam cauliflower florets until very soft, then blend or mash with a little olive oil or plain low-fat yogurt, salt, pepper and roasted garlic for depth. For a richer profile without excess saturated fat, add a spoon of plain Greek yogurt or a tablespoon of grated Parmesan. Cauliflower provides far fewer carbohydrates than a comparable portion of potatoes and still satisfies the desire for a smooth, spoonable side. Keep the seasoning bold so the switch feels intentional: roasted garlic, chives, and a pinch of nutmeg work well. Serve the mash warm and spoon it into small bowls so guests who want both potatoes and cauliflower can choose a smaller portion of each. This makes it easy to keep plate sizes comfortable while still enjoying traditional pairings.

6. Lightened gravy made with low-sodium broth

Gravy often carries the richest calories at the table, but you can preserve its comforting thickness with fewer calories and less saturated fat. After roasting, skim excess fat from the pan drippings. Add low-sodium broth in place of excess drippings and thicken with a whole-wheat flour roux or a cornstarch slurry. Use olive oil for the roux instead of a lot of butter. Fresh herbs, cracked black pepper and a splash of vinegar or lemon brighten the flavor so less fat is needed for depth. If you want a velvety texture, whisk in a spoonful of plain Greek yogurt at the end off the heat—this adds creaminess and protein without large amounts of fat. The result is a gravy that tastes familiar and satisfying but supports digestion and energy better than a butter-heavy sauce. Make a small pot so guests can take only what they want, and offer it on the side to let people control portions.