With the holiday season approaching, it can be difficult to manage a balanced diet.
The good news is that, contrary to popular belief, there is no food you can eat on vacation that feels bad. Instead of restricting and limiting yourself, I make a few tweaks to my favorite recipes to bring a healthy balance to my favorite holiday foods and treats. Below are some of my favorite holiday recipes. It’s part of fine-tuning.
dip
Tweak: Dips help add extra flavor to some of our favorite foods while adding extra nutrients. It is rich in tics. The great thing about Greek yogurt is that it can be used as a dip for both fruits and vegetables.
If you don’t like Greek yogurt, try hummus. This chickpea-based spread is a great way to fortify your holiday snacks with fiber and plant-based protein.
pasta and casserole
Tweaks: Pasta and casseroles are holiday staples and a great place to focus on adding a few ingredients for extra nutrition. Choose low-fat cheeses with 2% or less milkfat. When it comes to noodles, opt for whole grain or white pasta with added fiber. You can also add more fiber and nutrients by throwing in vegetables like steamed broccoli, cauliflower, spinach, peas, mushrooms, zucchini and carrots.
Alcoholic drinks and mocktails
Tweaks: There are some tweaks you can consider to enjoy alcohol in moderation this holiday season.
To reduce sugar in cocktails and mocktails, use freshly squeezed juices such as limes or lemons instead of flavored syrups. Freshly squeezed juice also provides added benefits of vitamins and fiber if you leave the pulp on. Increases nutritional value.
To enjoy alcohol in moderation this holiday season, try potions. Drinks that originally come in large cans or bottles are poured into small glasses.
If you want to learn more about how to have a balanced and realistic holiday season, we’re here to help. As Zehrs’ local Bradford Registered Dietitian, we offer a variety of services including his one-on-one consultations, virtual or in-store, store tours, and balanced recipe ideas for the holidays. For more information, please book a 15 minute discovery call at dietitianservices.ca.
Berry Kombucha “Fawceet” Mocktail
material:
- 3 fresh blackberries and 3 raspberries for garnish
- 10 fresh mint leaves
- 2 teaspoons of demerara sugar
- For a healthier twist, omit refined sugar from your recipe or add a dash of honey
- 2 teaspoons (1 ounce) fresh lime juice
- 1/4 Cup PC Organics 100% Coconut Water Non Concentrate (2 oz)
- 1/2 Cup PC Organics Raspberry Hibiscus Kombucha (4 oz)
- 1 cup of ice cubes
- 1 sprig of fresh mint for garnish
Instructions:
- Add blackberries and raspberries to a highball glass. Add 5 mint leaves and sugar. Stir with a muddler or wooden spoon handle until the mint is bruised and fragrant and the berries are crushed.
- Pour in lime juice, coconut water and kombucha. Stir in ice cubes and remaining 5 mint leaves.
- Garnish with additional berries and mint sprigs.
Madison Brown is a Registered Nutritionist with Zehrs in Bradford.
