For most people December is both emotionally and financially stressful.  Calendars fill up with social events and the expectation of giving and receiving gifts is part of the season.   A little planning can go a long way toward having a manageable, low stress holiday season. Take a few minutes to look at your calendar and think about the upcoming month and commit to taking care of yourself amid the glut of seasonal obligations. With the flu bug hanging around, it is particularly important to stay well rested, well hydrated and well nourished. 

Here are some practical tips to help make holiday eating both healthier and less stressful: 

 

Plan:  Save time and energy by making a shopping list that considers several dinners, lunches and breakfasts as well as a simple dish to bring to your staff Christmas party. The busier life gets, the easier it is to resort to eating out and grabbing food on the run.  Plan to eat with family every night and make sure there are staples in the fridge and the cupboard so that you can throw together a quick meal if time is running short.

 

Don’t forget about the basics: Sometimes in the hustle and bustle of the holiday season we forget to do the basic things that keep us healthy, happy, and grounded. We find ourselves justifying eating on the run and skipping a yoga or a fitness class in the name of preparing for the holidays. Busyness isn’t a good reason to eat a dinner of hors d’oeuvres from the office Christmas party. Try to keep shopping and eating regular meals and snacks. Eating a small meal before the Christmas party will help you make wise choices when you are there. Keeping children on a regular eating schedule will also help them regulate the amount of sugar they eat over the holiday.

If you plan ahead to those busy days and have something quick and easy to prepare, it will be easier to honor regular meals and snacks.  Tis’ the season to make use of bagged salads and pre-cut veggies. Don’t be afraid to make use of prepackaged greens, precut or frozen vegetables and canned beans. Simplify your cooking during busy times.  Here are some quick ideas:

  • Bean burritos –wraps, heated refried beans, jarred salsa, diced peppers, tomatoes and shredded lettuce
  • Pita pizzas –whole wheat pitas, tomato sauce, assorted veggies, mozzarella cheese
  • Noodles and tomato sauce. Add cut up veggies to a jarred sauce.
  • Soup and sandwiches.
  • Omelet and salad.

A quick utility meal will not only provide you with a variety of nutrients, it can also ward off the urge to eat the whole wheel of brie at the party.

 

Have a few favorite easy recipes on hand for parties:  Make a commitment to bring something light and nutritious to any parties you attend this season. Here are some ideas:

  • A seasonal fruit tray: include mandarin oranges, blood oranges and chunks of pomegranate along with classic favorites like tropical fruits and grapes.
  • Veggies with a bean dip. For a sophisticated party, place a teaspoon of bean dip on the end of purple endive leaves. If pressed for time, pick up a pre-made bean dip.
  • Antipasto served with crispy baked pita triangles or Melba toasts.
  • Festive guacamole
  • Cranberry and hazelnut faux-cheese

 

Be prepared for Christmas Dinner:  For most families, turkey and stuffing are the season’s tradition. This year, pair the turkey with a whole lot of simple but delicious vegetable dishes. With all the rich colours and diverse flavours, no one will feel the need to drown the plate in gravy. Plan to offer a couple of marinated vegetable salads or a fresh green salad that you can make ahead for easy meal prep the day of the big meal. Keep the vegetables simple and aim for three or four different coloured dishes. Here are some ideas: 

  • Diced cooked beets in a vinaigrette,
  • Whole roasted yams,
  • Roasted nugget potatoes,
  • Green beans, drizzled in olive oil and served with roasted slivered almonds or roasted hazelnuts,
  • Spinach salad in a vinaigrette, peppered with festive pomegranate seeds,
  • Marinated carrot salad,
  • A variety of roasted squash,
  • Romaine salad in a vinaigrette with pecans, red onions and mandarin oranges.

 

Lighten up traditional fare: Traditional ways of cooking and eating holiday meals aren’t always the healthiest. True, we only eat like this a few days of the year but why not build traditions around family and friends rather than high fat cooking. Here are some tips to lighten up that big holiday meal.

Make a lower fat gravy by siphoning the drippings into a heat proof glass container sitting in a large pot of cold water. As it cools, the fat will float to the top and the flavour filled juices to the bottom. Right before the turkey is done, remove the top layer of fat, heat the juices and add broth or vegetable cooking water to make the amount of gravy that you need. Thicken it with flour or cornstarch and season it with garlic and herbs, salt and pepper.

Moisten stuffing with broth or canned mushrooms instead of using fat. Add nuts and dried fruit instead of meat to add flavour. Use brown rice or wild rice or whole wheat bread to increase the fibre content.  Here’s a link to a stuffing recipe that I haven’t tried, but it looks great.

Make mashed potatoes creamy and delicious without all the butter. Replace some of the butter with low fat sour cream. Use skim milk and a little broth to add moisture.

 

Go easy on holiday desserts:  Be select about holiday baking. Make your favorites and put them in the freezer until you need them. Deck out trays of sweets with nuts and vibrant holiday fruits; rings of mandarins and blood oranges, and chunks of pomegranate.

 Remember that you can substitute low fat evaporated milk when a recipe calls for cream and in a loaf or a cake you can substitute a fruit puree like apple sauce for some of the fat.

Here are two colourful dessert recipes for the big feast.