A Healthier Main Course

Many elements of the traditional Christmas dinner are actually super nutritious! Here’s how: 

Roast Turkey Crown: The Christmas turkey is packed with protein and is particularly rich in an important amino acid called tryptophan, which is a precursor to serotonin, the “feel good brain chemical” also responsible for a good night's sleep and calmer mood.

Red Cabbage: This vibrant purple cruciferous vegetable is rich in antioxidants, particularly anthocyanin which has been shown in research to have anti-ageing properties and protect heart health. 

Brussels Sprouts: Another member of the hormone-health protective cruciferous vegetables, the humble Brussels sprout is packed with fibre, folate, vitamin K and vitamin C. Don’t scrimp on these little green delights! They’re extra delicious sauteed with chopped bacon and olive oil.

Festive Roasted Vegetables: Carrots, parsnips, and beetroot are packed with antioxidants and fibre, as long as they're not overcooked! Once chopped, mix them in some light olive oil and season with sea salt, black pepper, garlic granules and paprika for a delicious mix of nutrition.

Cauliflower Mash: Yet another member of the cruciferous vegetable family, this makes a wonderful lower carb, higher fibre alternative to potato mash.

Other Great Protein Choices For The Christmas Dinner Table

Lean Beef Tenderloin: A wonderful source of not only protein, but heme iron (the active form), vitamin B12, niacin, and zinc. 

Herb-Crusted Salmon: Packed with heart and brain healthy omega-3 fats, salmon can add variety and a tonne of health benefits.

Roasted Gammon: Slightly lower in protein than poultry, beef and lamb but still a good option. Gammon is rich in selenium, zinc, phosphorus, potassium, and iron as well. 

Other Bits To Consider

Healthier Stuffing: Grab your favourite home made stuffing recipe and swap out white bread for whole-grain or wild rice for extra fibre and flavour.

Better Oils: Avoid cooking with sunflower, rapeseed or vegetable oils and sprays as these are what’s known as ‘trans’ fats and offer no nutritional benefits at all. In fact, trans fats have been shown to be inflammatory to the cells of the body and brain. Instead, cook with coconut oil or light olive oil. Roast potatoes in goose fat rather than the trans fats oils. 

Nutrient Powered Desserts 

Baked Apples with Cinnamon and Walnuts: Low in added sugar and rich in good fats this can be a comforting festive dessert.

Poached Pears: Simmered in spiced, lightly sweetened water or wine, pears offer elegance and natural sweetness.

Dark Chocolate Bark with Nuts and Berries: Minimal sugar, antioxidants from dark chocolate, and healthy fats from nuts make this a satisfying and festive choice.

Mince Pies with a Healthy Spin: Mince pies don't have to be laden with gluten, white flour and sugar. Why not make your own with ingredients such as ground almonds (instead of flour) and maple syrup (instead of sugar). We love this healthier mince pie recipe.

Tips for Portion Control and Mindful Eating

Start to be mindful of your bites. Make a point of taking smaller bites of the (hopefully healthier) party food and chewing each mouthful thoroughly before swallowing. At the dinner table, place your knife and fork down between mouthfuls (eg. whilst you chew thoroughly). This is more likely to result in less consumption overall AND far better digestion and nutrient absorption. 

Protein, protein, protein! Whatever you do, focus on eating PROTEIN and vegetables FIRST. This will support blood sugar control and appetite control. 

Add a daily ZIP juice for more phytonutrient support during the festive season

This month we are celebrating our ZIP juice for its festive rich red colour, which is due to the antioxidant-rich red plants we include in the science-backed recipe.The ZIP juice is rich in antioxidants and flavonoids from organic hibiscus flowers and carrots blended with immune-supportive quercetin from red apples and anti-inflammatory, digestion-supportive ginger. Order yours here! 

Final Words..

Our final words to you before ending this blog are to ENJOY and soak in every minute of your time with loved ones, family and friends over the festive season. On those occasions that you overindulge or have the sugary treats and desserts, don't sweat it. Let it go and keep moving. Just get your protein and veggies IN and don't worry too much about the other stuff. Stressing out about overindulgences is likely more negative than the food itself!! All those stress hormones do the same if not more harm. 

Remember, the festive season is about enjoyment, family, and gratitude, and it's okay to indulge a little. However, taking a more balanced approach, such as using some of our healthier suggestions in this blog, will leave you feeling good both physically and emotionally.