Three easy swaps, a few pantry staples, and the one dish she'll never take off the table. Join Gwen live on Wednesday, Nov 4.
The backbone of the holiday season is tradition. The same dishes, the same table, and even the same people asking for seconds. So when someone says they want a "lighter," meal it can sound like they're coming for your stuffing.
Gwen Fields sees the holidays differently. A plant-based chef and the founder of Nourished, Gwen helps people make informed, nourishing choices about what they eat, and helps restaurants bring more plant-forward dishes to their menus. Ahead of her Wellness Wednesday session with RebuildU on November 4, we asked her how she approaches the touchy subject of the holiday table.
Her short answer (we think you’ll be happy): you don't have to give anything up.
A Commitment to Plant-Based Cooking
Gwen has been vegan for 17 years, but the shift started well before that. She stopped eating meat and poultry more than two decades ago, and over time found she wasn't enjoying fish or dairy as much as she used to. When she decided to go fully plant-based, her reaction was simple: I can do this.
What made was discovering how satisfying plant-based cooking could be. The food was good, so it became a natural part of her life.
What's on Gwen's Holiday Table?
Being plant-based doesn’t mean sacrificing around the holidays, so if you're picturing a sad plate of steamed vegetables, picture again. Gwen's table is full of all your familiar favorites, just all made with plant-based ingredients: collard greens, sweet potatoes, stuffing, gravy, cranberry sauce, and carrot cake for dessert. There's even turkey for her husband, who describes himself as "veganish."
The dish she'd never take off the menu? Sweet potato purée with candied pecans. It's rich enough to pass as dessert, and it holds its own as a side.
What You’re Getting Wrong about Lighter Holiday Food
When people try to make holiday food lighter, Gwen says, they tend to focus on what to cut instead of what to use in its place.
Her culinary training taught her that every ingredient in a recipe has a job. Her Food for Life training taught her to look for more nourishing options, especially whole plant foods, that can do that same job. So instead of removing something and hoping for the best, she asks what it was doing and what else could do it.
That's what "great taste, no sacrifice" means to her: enjoying the foods and flavors you love while being thoughtful about how they're prepared. Every time she considers a swap, she weighs three things:
Flavor
Texture
Nourishment
If a swap doesn't hold up on all three, it doesn't make the cut.
Gwen's Three Favorite Holiday Swaps
1. Unsweetened soy milk instead of cow's milk
Gwen reaches for unsweetened soy milk in both cooking and baking. It has a mild flavor and a creamy consistency, so it slips into recipes without changing them, and it brings some protein along with it.
2. Unsweetened applesauce instead of oil
One of her go-to baking swaps. Applesauce keeps things moist while cutting back on added fat. It works especially well in cakes, muffins, and quick breads.
3. Ground flaxseed instead of eggs
For many baked desserts, Gwen replaces each egg with a "flax egg": 1 tablespoon of ground flaxseed mixed with 3 tablespoons of water. Stir, let it sit a few minutes to thicken, and use it the way you'd use an egg.
Three pantry staples for November and December
Gwen's short list of what to keep on hand all month:
Onion powder. Savory depth, no chopping.
Garlic powder. An easy lift for almost any savory dish.
Smoked paprika. One of her favorites. It gives collard greens and other dishes a rich, smoky flavor without relying on smoked meat.
One tip for hosts, one for guests
Hosting? Think about who's coming before you plan the menu. Ask about food allergies, dietary preferences, and anything else people need, so everyone feels welcome at the table.
Bringing a dish? Check with your host first! Ask what would be most helpful and whether there are any allergies or preferences to plan around.
Cook along with Gwen on November 4
Gwen's hope for the session is simple: that you leave knowing healthier holiday cooking isn't about giving up the foods and traditions you love. It's about rethinking familiar ingredients and finding new ways to make your favorites, without losing any of the flavor.
Her three-word version: Rethink. Nourish. Recreate.
She'll also walk through her must-have sweet potato purée with candied pecans, including the two small changes she makes to the original. We'll share the full recipe after the session, but if you want it first, come live.
Wellness Wednesday: Healthier Holiday Cooking
Wednesday, November 4 · 12 PM PT / 3 PM ET
30 minutes
Free, online
Want more?
For practical guidance on plant-based eating, download the free Good Nutrition booklet from the Physicians Committee for Responsible Medicine (PCRM).
Download the Good Nutrition booklet
Gwen Fields is a plant-based chef and the founder of Nourished, where she helps individuals make nourishing lifestyle choices and helps restaurants expand their plant-forward dining.