The idea for this article came from a recent call with my mother; now, bear in mind we are Italians, and during the call, she started to list every single dish she was going to make for the meals on Christmas Eve, Christmas Day and Boxing Day.
Now, whilst everything sounded delicious, from porcini risotto to the meatloaf with spinach and cheese to the homemade parmigiana, I couldn’t help but realise that amongst all these amazing dishes and starters, we had not mentioned veggies yet.
It reminded me of a conversation I had with one of my clients the other day on incorporating nutrients into festivities without the need to take away all our favourite foods.
So, here’s some tips for you all, with the aim of enjoying the festivities with people we love, our favourite meals and delicious nourishing options to incorporate on the menu. Bye bye guilt!
Healthy Appetizers…
My mom started to list mini sandwiches with tuna salad, others with smoked salmon or gorgonzola… Yes, great, love it (not the Gorgonzola cheese, apologies to all Italians but that’s just not my thing). I reminded her to make sure to also have olives and crunchy raw vegetables to munch on (in all fairness, before she reads this and starts shouting Italian stuff at me, she does always have olives on the table and raw veggies too, but she just forgot to mention it this time). So, in addition to your pigs in a blanket, crisps, pretzels and mini
quiches, here’s what you could add on the table:
- A colourful Raw Veggie Board with dips like Hummus and Guacamole: make this board extra colourful to increase nutrient content, get some radishes and carrots, celery and cucumber, some peppers and other raw veggies you may enjoy.
- Smoked Salmon on Seed or Whole Grain Crackers: to the crackers with the salmon a little dollop of Greek yogurt and a little sprinkle of dill. To increase veggie intake, swap the crackers for cucumber slices. Smart choice.
- Festive skewers the Italian way: on a skewer add cherry tomato, a little mozzarella, basil, olive and another cherry tomato. Drizzle some balsamic vinegar if you wish!
These options would already provide you and your guests with some fibre, protein and healthy fats, with the bonus of helping you avoid overeating later as they can keep you fuller for longer.
A Balanced Main Dish…..
A generous meat dish is what we normally see on Christmas tables, and there is nothing wrong with that! We love some delicious, hearty protein-rich meals. If you want to opt for leaner choices this year, you can look at turkey and chicken instead of beef or even choose salmon for a fish-oriented option.
Plant Feast – Let’s not forget some of your guests may be plant-based, in which case a nut roast, a stuffed butternut squash or a lentil loaf can be delicious mains to offer them (and all your other guests!) providing plant-based protein and fibre.
If you need some plant-based inspiration, I always go back to The Happy Pear (vegan twins, cooking up a veggie storm. They have an incredible 2 euros Christmas dinner recipe which I made numerous times for my family, and everyone loved it!). Just head to their YouTube
channel to find some inspiration.
Delicious and Nourishing Sides………
Side dishes are another fantastic opportunity to add some fibre, vitamins, minerals and antioxidants to your meal. Here’s a few options you may want to consider:
• Mediterranean Roasted vegetables: parsnips, brussels sprouts and carrots roasted with olive oil, rosemary and garlic. Budget-friendly and delicious, what’s not to like?
• Mashed Cauliflower: this can be a creamy option with a little butter, some cheese and chives, for anyone in the family that may need to decrease their carbohydrate intake and increase their fibre.
• Festive Salad: often times, I hear guests saying they would love something fresh after having eaten the baked pasta, and roast and the mash… So, a simple and colourful salad with rocket, watercress, pomegranate and walnuts (keep your dressing simple with olive oil and balsamic vinegar), can add that delicious freshness they may be craving.
Dessert Time is the best time……..
Who does not love a little something sweet after a meal, am I right?
In Italy we have Panettone and Pandoro generally, but here’s some healthier options to add in, especially if someone is not into that “cakey texture”.
• Dark Chocolate Bark: Mix up dark chocolate (choose 70% or higher), with seeds, nuts and some dried fruit. Just break it into pieces and pop it on a plate to serve. Hello Antioxidants!
• Fruit based desserts: Baking apples or pears and adding a dollop of yogurt, a sprinkle of cinnamon and a drizzle of honey can be another delicious treat. Personally, I would also add some crushed walnuts for extra crunchiness and brain loving fats.
• Smaller sized desserts: mini mince pies instead of regular sized can be another way to go, to allow guests something sweet without having to overdo it.
Alcohol Free Drink Ideas….
I had quite a few clients saying they wanted to avoid drinking too much this festive season. So, here’s some options to try if you want to lower your alcohol intake, or give your liver a break:
• Sparkling water infusions: Big Jugs of Sparkling water with slices of citrus, pomegranate seeds, maybe some rosemary sprigs. These could help increase hydration for your guests, who may want to have a glass of infused water in between their drinks. Wise move.
• Low Sugar Mocktails: Fresh fruit juices, with sparkling water, and herbs like mint or basil can be another delicious drink option. A base of kombucha (probiotic fizzy drink that can support your gut health) can also be an option.
The Key to It All…….
Enjoying a healthier Holiday season is not about restriction. It’s about balance and adding more nutrient-rich meals to your table, in addition to some classic ones. Enjoy mindful portions of treats, which should be easier if your plate was filled with the fibre, protein and fats we mentioned throughout. Say yes to what makes you happy, without the guilt or bloated feeling.
• Stay Hydrated: often thirst is mistaken for hunger.
• Listen to your body: check for hunger AND fullness cues.
• Take Breaks: it’s not a sprint or a competition. Put down your fork in between bites, enjoy the conversation with the people you love.
• Savour Every Bite: don’t rush through the meal. Look, smell and enjoy your food with each bite. Pro tip: chew every bite till it’s mushy before swallowing. Proper chewing may just be the number one tip to support digestion and decrease the risk of bloating.
And there you go, a few easy tips for enjoying a happier, healthier and more nourishing holiday season whilst still honouring your tradition and well-being.
Happy Holidays everyone!
