Johannesburg – The festive season brings joy and merriment, yet it doesn’t need to result in unhealthy eating behaviors.
Embracing the right mindset and culinary ideas allows you to enjoy fabulous dishes and treats while still keeping health in check.
Nicole Jennings, a representative of Pharma Dynamics, highlights that the Dietary Approaches to Stop Hypertension (DASH) principles, renowned for promoting heart health, can steer individuals towards balanced eating during the holidays.
“The DASH diet encourages the intake of fruits, vegetables, whole grains, lean proteins, and low-fat dairy,” Jennings articulates.
“It’s a fantastic approach to holiday dining, permitting you to relish delicious meals without any sense of guilt.”
Here’s how to embrace a heart-friendly festive season, featuring recipes from the esteemed Cooking from the Heart initiative, created by Pharma Dynamics alongside celebrated cookbook author Heleen Meyer and the Heart and Stroke Foundation of SA.
- Nutrient-dense dishes: This holiday season, focus on crafting colorful plates brimming with seasonal fruits and vegetables. They not only look appealing but also offer an abundance of nutrients.
- Summer kebabs: These vibrant skewers are ideal for any occasion. Combine grilled mushrooms, steamed broccoli, bell peppers, and cherry tomatoes for a vegetarian treat, or add lean chicken or pineapple for added flavor. The natural sugar and tenderizing properties of pineapple enhance the dish beautifully.
- Find the recipe here.
- Salad jars: Put together your favorite green salad and include a spoonful of cooked pasta. Toss in cubes of cheddar or feta cheese along with drained canned tuna (or cooked chicken) for a healthy, on-the-go meal. To elevate your salad, try this dressing recipe.
- Guilt-free desserts: You can enjoy dessert while promoting health. Choose naturally sweet and nutrient-packed options.
- Carrot cake smoothie: A refreshing mix of carrots, pineapple, banana, apple, and spices like cinnamon and nutmeg.
- This smoothie brings the delightful taste of carrot cake without any added sugar, making it a perfect festive indulgence.
- Fruit skewers with chocolate: For a quick dessert, thread strawberries, bananas, and pineapple onto skewers. Coat them in dark chocolate for a decadent yet light treat.
- Layered festive dessert: Create a parfait using plain yogurt, fresh fruit, granadilla pulp, toasted coconut, and nuts. It’s simple, elegant, and refreshing – bound to please any gathering.
- Enhance your braai experience: South Africans love a good braai, which can easily be made heart-friendly with slight adjustments.
- Spicy chicken wings: Marinate chicken wings in a flavorful, DASH-compatible spice mix, then grill, bake, or air-fry them. Serve on skewers for convenient eating.
- Wholesome sides: Ditch the heavy, creamy salads for steamed broccoli and cauliflower topped with a light, flavorful yogurt-based sauce.
- This fresh interpretation of classic cauli-cheese delivers a healthier yet equally delicious option.
- Thoughtful kitchen gifts: Homemade presents are thoughtful, budget-conscious, and promote healthier choices. Here are three ideas:
- Herbed oils: Blend rosemary, garlic, and chili with olive oil for a delightful cooking or dressing oil.
- Stay hydrated: Hydration is vital for proper digestion, detoxification, and the management of blood pressure.
“Many individuals confuse thirst with hunger,” Jennings notes.
“By ensuring proper hydration, you can sustain your energy levels and aid in weight control.”
Enhance your hydration by adding mint, lemon, cucumber, or berries to your water for a refreshing touch.
Gathering around the table with family and friends is a fundamental aspect of a balanced lifestyle. Celebrate together, cook in unison, and cherish the connection.
“When we share meals with loved ones, we tend to be more aware of our portion sizes and food selections,” Jennings adds.
“It’s not merely sustenance for the body; it’s nourishment for the spirit.”
This holiday season, let the DASH diet principles shape your meal planning.
With the right recipes and perspective, you can celebrate the holiday season while putting your health first.
For more heart-healthy recipes and advice, visit Cooking from the Heart.
