I know you would think I was a real humbug if I gave you a nutrition lecture just before the holidays. So, I will not tell you to stop eating your traditional or favorite holiday foods. But I am going to ask you to think about what you can ADD to those meals that could make them more healthful for you and your holiday guests.
Your holiday meal is probably already planned… or someone else is cooking and you have little control. But there are some things you can do throughout the next week or so that will allow you to start the new year a little ahead of the game and not wish you had overindulged. Chef John LaTour from Healthy Families-Healthy Futures recently did a training for the Expanded Food and Nutrition Education Program Educators and Family and Consumer Sciences Agents from our N.C. Cooperative Extension Southeast District. Chef John shared ideas about Keeping the Holidays Healthy. He readily admitted that holidays can be stressful, which can lead to mindless (or perhaps we should say endless) eating.
I really like a couple of his strategies. They are definitely "doable." Some of these ideas actually ADD to your meals instead of making you feel like you’re sacrificing.
Make room for veggies. At meals or parties don’t ignore the vegetables. If nothing else, add an extra vegetable side dish to your holiday table. Make it an option that isn’t slathered with butter, creamy sauces or marshmallows. Roasted winter root vegetables are simple. If you’re a guest in someone else’s house, why not be the guest that brings the vegetable dish? Others may be thankful that you did.
Find a fruit. Same as vegetables, don’t ignore the fruit. Add a simple fruit dish to your holiday table or menu. Make your own Cranberry Chutney that adds apples and raisins along with orange juice. Baked apples or an apple crisp could do the job, too.
Add some whole grains to your meals. Adding whole grains to your recipes or menu could just be some simple swaps. How about whole-grain biscuits or rolls? Add some wild rice or brown rice to your stuffing.
Chef John also developed some Healthy Holiday Swap recipes. The educators jumped in and prepared these foods and then sampled their work.
One of the recipe swaps Chef John shared was for a Harvest Quinoa side dish. I know this might be too much of a change for you for your holiday, but give it a try. It accomplishes all of the above suggestions in one dish. It contains three vegetables: onions, carrots, and butternut squash. It adds fruit in the form of apples (I’d leave the skins on for more fiber and color) and apple cider. Add adds a grain with the quinoa. There’s also the bonus of garbanzo beans that add fiber and a low-fat protein. I liked the sweet flavors from the apples, the apple cider, and the squash with no added sugars.
