ABC, Lowcountry Live: Comfort Food with a Healthy Twist

Mia Syn Registered Dietitian Nutritionist TV ABC

Comfort foods get a bad rap – but they don’t have to! Today on ABC Lowcountry Live, I shared some ways to put a healthy twist on some classic favorites.

Mac and Cheese 

My mac and cheese will help you meet our VEGGIE quota for the day because  it’s made with butternut squash and cauliflower. I used the Bolthouse Farms dressing to add that creaminess that we crave and to cut back on the calories and fat. All of their dressings have 60 calories and 5 grams of fat or less per serving with no preservatives or artificial flavors. Besides adding them to mac and cheese, they’re also a staple for your seasonal salads.

Mashed Potatoes

I shared my low carb mashed potatoes made with cauliflower and parsnips. Instead of using heavy cream, I used Pacific’s new Cashew Non-Dairy Beverage to make them light and fluffy. It’s available in the original, vanilla, and two unsweetened varieties, all carrageenan-free and made with organic fair trade certified cashews.Because it’s mild in taste, it’s a great addition to savory AND sweet recipes like soup and baked goods.


I shared my healthy holiday pizza and instead of using cheese and marinara as the base, I used this Spinach and Kale Dip & spread from La Terra Fina made with Greek Yogurt. You get great flavor, vitamins, minerals, antioxidants for less calories and fat. All their dips are gluten-free, great for entertaining and can be served warm or cold. They can also be used as a dip for sweet potato fries and as a spread on burgers.


I shared a sweet take on SUSHI made with fresh strawberries, apple, coconut and nuts so you’re getting those good vitamins and minerals. They’re by Tropical Joe – you can order them at they deliver throughout the southeast. Makes a great hostess gift or if you’re entertaining guests over the holidays, a quick and easy dessert option.

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