December 15, 2000

A Sweet Approach to Traditional Holiday Favorites

During the holiday season, gift-giving is on everyone's mind. One of the best gifts is a holiday meal that all friends and family can enjoy. This season, bring something to the table for everyone! Cooking and baking holiday favorites with sugar alternatives, such as Equal sweetener, is a simple way to reduce calories and carbohydrates, especially important for those with diabetes or weight concerns.

Imagine a smooth, rich pumpkin pie that has 31% fewer calories or delicious raspberry almond bars that are 34% lower in calories than a traditional recipe! Equal has worked hand-in-hand with people with diabetes for almost 20 years, providing flavorful alternatives and sensible choices for a healthy lifestyle. Whether you have diabetes or not, a sweet and healthy life is always within reach with sugar alternatives such as Equal!

There are lots of easy tips to ensure an enjoyable holiday season. Here are just a few:

Substitute yogurt for sour cream in recipes to reduce fat and calories while maintaining great taste.

Use applesauce to replace fats in baked goods like muffins, cakes and cookies. Substitute all or part of the fat with the same amount of applesauce.

Don't be fooled by the term "fat-free." Many of these products, especially baked goods, can be loaded with more sugar and calories than you realize.

In addition, the Equal kitchens have developed nearly 200 recipes to give people freedom to eat the foods they love.

Try one of the following recipes and "indulge" this holiday season!

For more recipes and tips, visit or call 800-323-5316.


Cranberry Sauce

2/3 cup water
2 cups fresh or frozen cranberries (8 ounces)
7-1/4 teaspoons Equal for Recipes or
24 packets Equal sweetener or 1 cup Equal Spoonful

Combine water and cranberries in medium saucepan. Bring just to boiling; reduce heat. Boil gently, uncovered, over medium heat 8 minutes, stirring occasionally. (Skins will pop.) Remove from heat; mash slightly. Stir in Equal. Cover and chill. Serve chilled with beef, pork, ham or poultry.

Makes 12 servings.

Nutrition information per serving (2 tablespoons): 17 cal., 0 g pro., 4 g carb., 0 g fat, 0 mg chol., 0 mg sodium Food exchange: free food 76% calorie reduction from traditional recipe


Pumpkin Pie

Pastry for single-crust 9-inch pie
1 can (16 ounces) pumpkin
1 can (12 ounces) evaporated skim milk
3 eggs
5-1/2 teaspoons Equal for Recipes or 18 packets Equal sweetener or 3/4 cup Equal Spoonful
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves

Roll pastry on floured surface to circle one inch larger than inverted pie pan. Ease pastry into pan; trim and flute edge.

Beat pumpkin, evaporated milk and eggs in medium bowl; beat in remaining ingredients. Pour mixture into pastry shell. Bake in preheated 425ºF oven 15 minutes; reduce heat to 350ºF and bake until knife inserted near center comes out clean, about 40 minutes. Cool on wire rack.

Makes 8 servings.

Nutrition information per serving: 175 cal., 8 g pro., 22 g carb., 7 g fat, 86 mg chol., 208 mg sodium Food exchanges: 1-1/2 bread, 1 fat 31% calorie reduction from traditional recipe


Raspberry Almond Bars

2 cups all-purpose flour
3-1/2 teaspoons Equal for Recipes or
12 packets Equal sweetener or 1/2 cup Equal Spoonful
1/8 teaspoon salt
8 tablespoons cold margarine, cut into pieces
1 egg
1 tablespoon skim milk or water
2 teaspoons grated lemon peel
2/3 cup seedless raspberry spreadable fruit
1 teaspoon cornstarch
1/2 cup sliced toasted almonds or walnuts or pecan pieces

Combine flour, Equal and salt in medium bowl, cut in margarine with pastry blender until mixture resembles coarse crumbs. Mix in egg, milk and lemon peel. (Mixture will be crumbly.)

Press mixture evenly into bottom of greased 11 x 7-inch baking dish. Bake in preheated 400ºF oven until edges of crust are browned, about 15 minutes. Cool on wire rack.

Mix spreadable fruit and cornstarch in small saucepan; heat to boiling. Boil until thickened, stirring constantly, 1 minute; cool slightly. Spread mixture evenly over cooled crust; sprinkle with almonds. Bake in preheated 400ºF oven until spreadable fruit is thick and bubbly, about 15 minutes. Cool on wire rack; cut into bars.

Makes 24 servings.

Nutrition information per serving: 116 cal., 2 g pro., 15 g carb., 6 g fat, 9 mg chol., 59 mg sodium Food exchanges: 1 bread, 1 fat 34% calorie reduction from traditional recipe

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