Taste and tradition are at the heart of the holiday meals, but indulging in both usually means indulging in high calories, saturated fat and carbs. Is it possible for traditions, taste and health to live in harmony during the holiday season?

Heres how to give your holiday menus a healthy makeover without sacrificing taste. The North American Olive Oil Association has created several traditional recipes that accentuate favorite flavors but use olive oil to reduce the saturated fat found in typical holiday preparations. Just last year olive oil received a qualified health claim from the FDA for its healthy properties when used to replace a similar amount of saturated fat. Specifically, the FDAs claim states that, Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. These recipes will inspire you to achieve those health benefits by showing how easy it is to incorporate that substitution method into everyday meals and special occasions. Each of these recipes are sure to satisfy your familys desire for their favorite dishes during the holidays, but are also perfect for comfort food meals throughout the winter season. Sesame-Almond Vegetable Saute Prep time: 15 minutes Cook time: 12 minutes Total time: 27 minutes 1 1/3 cup chicken broth or water 1 1/2 small (about 2 lbs.) butternut or buttercup squash, peeled, seeded and cut into 3/4-inch pieces (about 2 cups) 1 cup baby carrots, halved crosswise 2 cups broccoli florets (about 1 1/2 inches) 1 1/2 cups cauliflower florets (about 1 1/2 inches) 1/3 cup slivered almonds 1/4 cup extra virgin olive oil 1 medium onion, cut into thin wedges 1 clove garlic, minced 2 to 3 teaspoons fresh thyme leaves 1/2 teaspoon salt 1/4 teaspoon red pepper flakes 1 tablespoon toasted sesame seeds* In Dutch oven or large skillet, combine squash, carrots and chicken broth. Cook over medium-high heat until broth is steaming. Cover and cook 3 minutes. Add cauliflower and broccoli; cover and cook 2 to 3 minutes longer or just until squash is tender and broccoli is brightened. Drain and set aside. In small skillet over medium-high heat, cook almonds 5 to 7 minutes or until light golden, stirring frequently. Remove from heat. In very large skillet or Dutch oven, heat olive oil over medium heat. Add onion and garlic; cook and stir 2 to 3 minutes or until onion is softened. Increase heat to medium-high. Add well-drained vegetable mixture, thyme, salt and red pepper flakes. Cook and stir until hot and tender. Stir in almonds; turn into serving dish. Sprinkle with sesame seeds. Yield: 12 servings *Toasted sesame seeds are available in the spice section of some grocery stores. To toast your own, follow directions for toasting almonds, stirring frequently and watching carefully to prevent browning. Mashed Sweet Potatoes Prep time: 50 minutes Cook time: 57 minutes Total time: hour 47 minutes 4 large sweet potatoes (about 5 lbs.), peeled and quartered Extra light olive oil for greasing casserole 1/4 cup extra light olive oil 1 medium onion, chopped 2 to 3 teaspoons grated fresh gingerroot 2 tablespoon grated orange peel (approx. 2 oranges) 1 teaspoon salt 1/2 teaspoon cardamom, optional 1/8 teaspoon cayenne pepper 2 slices cinnamon bread, tom into 1-inch pieces 2 teaspoons extra light olive oil Place potatoes in Dutch oven with enough water to cover. Bring to a boil. Reduce heat to low; cover loosely and simmer 15 to 25 minutes or until tender.* Drain well in colander; place in large bowl; set aside. Heat oven to 350F Lightly grease 2-quart casserole with olive oil. In medium skillet or saucepan, heat olive oil over medium heat. Add onion and gingerroot; cook and stir until tender. Lightly mash potatoes with spoon or potato masher. Add onion mixture and remaining ingredients except cinnamon bread and 2 teaspoons olive oil. For smoother consistency, beat with mixer to blend. For a chunkier mixture; mash with potato masher or wooden spoon to blend. Spoon into prepared casserole. In food processor or blender, process bread pieces until completely chopped. Blend in remaining 2 teaspoons olive oil. Sprinkle over potato mixture. Bake 35 to 45 minutes or until lightly browned and thoroughly hot. Holiday Carrot Cake Prep time: 40 minutes Cook time: 20 minutes Total time: 2 hours 15 minutes CAKE: 2 1/2 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons cinnamon 3/4 teaspoon nutmeg 3/4 teaspoon allspice 3/4 teaspoon salt 1 cup granulated sugar 3/4 cup packed brown sugar 4 eggs 1 1/2 cups extra light olive oil 2 1/2 cups shredded carrots 1 cup chopped walnuts FROSTING: 6 oz. cream cheese, softened 1/4 cup butter or margarine, softened 3/4 teaspoon vanilla 1/4 teaspoon salt 5 cups powdered sugar 2 to 4 tablespoons half-and-half Heat oven to 350F. Lightly grease three 9-inch round cake pans with olive oil. Cut waxed paper rounds to fit inside cake pans*. Grease waxed paper; lightly flour pans and liners; set aside. In medium bowl, combine flour, baking soda, cinnamon, nutmeg, allspice and salt; set aside. In mixing bowl, combine granulated and brown sugars, eggs and olive oil. Beat at high speed until creamy. Add carrots and flour mixture. Mix on low speed to moisten. Blend on high speed 1 minute, scraping sides as needed. Stir in walnuts. Divide evenly between the prepared pans. Bake 18 to 22 minutes or until top springs back when touched lightly and wooden pick inserted in center comes out clean. Cool 10 minutes on cooling racks. Loosen edges. Remove from pans; cool completely on racks. For Frosting: In mixing bowl, blend cream cheese, butter, vanilla and salt. Gradually add powdered sugar, beating on low speed to mix. Add 2 tablespoons half-and-half; beat at high speed, adding additional half-and-half 1 tablespoon at a time until desired spreading consistency. Place 1 cake layer on serving plate. Reserving about 2/3 of frosting for top and sides, spread one-half of remaining frosting on cake layer. Repeat with another layer. Top with remaining layer. Frost top and sides with reserved frosting. Refrigerate until serving. Remove cake from refrigerator at least 1 hour before serving. Serve at or around room temperature. 16 servings To cut waxed paper liners, fold one 30-inch piece of waxed paper into thirds to form 10-inch piece with 3 layers. Place on work surface. Place cake pan on top of paper and draw around pan. Use scissors to cut to fit pan, forming 3 liners. Make-ahead tip: Prepare and frost cake as directed. Freeze 1 hour to firmly set frosting. Wrap cake well Freeze up to 2 to 3 days. To serve, remove cake from wrapping. Place in covered cake container in refrigerator for at least 12 hours. Remove from refrigerator 2 to 3 hours before serving.