Healthy tips for Cooking

Whenever you have a big meal to plan for large family gatherings, it is hard to stay on a diet. Here are some tips and recipes to help you prepare festive, healthy, and nutritious meals:

1. Focus on Whole, Fresh Ingredients

  • Fruits and Vegetables: Use fresh seasonal vegetables like sweet potatoes, Brussels sprouts, and butternut squash. Roasting brings out their natural sweetness.
  • Whole Grains: Incorporate whole grains like quinoa, farro, or brown rice into your sides.
  • Lean Proteins: Opt for turkey, chicken, or fish as your main proteins. For plant-based options, consider lentils, chickpeas, or tofu.

2. Use Healthier Cooking Methods

  • Roasting, Grilling, or Steaming: These methods retain nutrients and add flavor without excess fat.
  • Sautéing in Olive Oil: A healthier fat option, olive oil provides heart-healthy benefits when used in moderation.
  • Air Frying: For a crispy texture with less oil.

3. Portion Control and Balance

  • Balance your plate with half vegetables, a quarter lean protein, and a quarter whole grains.
  • Practice mindful eating and listen to your hunger cues.

4. Lighten Up Traditional Dishes

  • Mashed Potatoes: Use cauliflower or mix with parsnips to reduce carbs and add fiber.
  • Stuffing: Swap out white bread for whole grain or use wild rice as a base.
  • Gravy: Make a homemade version with low-sodium broth and use cornstarch to thicken instead of butter and flour.

5. Healthy Dessert Options

  • Use natural sweeteners like honey or maple syrup.
  • Choose fruit-based desserts like baked apples, poached pears, or a light fruit salad.
  • For pies, consider crustless options or use almond or oat flour for a healthier crust.

6. Herbs and Spices

  • Use plenty of herbs and spices to enhance flavor without excess salt or sugar. Rosemary, thyme, cinnamon, nutmeg, and cloves bring holiday warmth.

Recipe Ideas:

  • Roasted Brussels Sprouts with Balsamic Glaze: Toss Brussels sprouts with olive oil, salt, and pepper, roast, then drizzle with a balsamic reduction.
  • Sweet Potato Casserole: Use mashed sweet potatoes, a touch of honey, a can of frozen orange juice and top with chopped nuts instead of marshmallows.
  • Herb-Roasted Turkey: Rub turkey with fresh herbs, olive oil, and garlic, and roast until golden brown.
  • Quinoa Salad with Pomegranate and Almonds: A colorful, light side dish packed with protein, fiber, and antioxidants.

By focusing on balance, fresh ingredients, and mindful preparation, you can create a holiday feast that’s both delicious and healthy!

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Myra Nissen, CCH

Copyright © 2019–2022, Myra Nissen.
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This article was brought to you by Myra Nissen, CCH, RSHom(NA), Board Certified Classical Homeopath. Myra teaches women how to recognize their body’s unique needs and cues and uses Homeopathy to help empower women to take control of their bodies, health and well-being. Find out more, visit her blog www.myranissen.com/blog.
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