You can enjoy a healthier Christmas dinner without much effort or loss of taste
THE AVERAGE Christmas dinner of turkey, ham and pudding clocks up almost 1,500 calories, which is more than half the recommended daily allowance (RDA) for men and three-quarters that of the RDA for women. Add in canapés or a starter, a brandy and some wine with dinner and you could stretch it to 3,000 calories.
But a Christmas dinner need not be an unhealthy experience. If you fill your plate with plenty of seasonal vegetables, one or two small roast potatoes, a couple of slices of turkey and ham and use homemade cranberry sauce, stuffing and gravy as garnishes rather than entire portions, then you are looking at a meal rich in high quality protein, vitamins, minerals and antioxidants, nutrition consultant and chef Lynda McFarland says.
“As a rule, I try to get people to cover 40 per cent of their plate with vegetables, so they fill up on high-fibre nutrient-rich, easy-to-digest foods and are less likely to experience bloating and fatigue from a meal containing more difficult-to-digest foods. If the above is followed, you would be looking at approximately 500 calories depending on the amount of butter/oils used,” she adds.
Turkey, the vital Christmas dinner component, is high in zinc, selenium, phosphorus, iron and B vitamins, according to McFarland.
“It is also a complete protein high in essential amino acids [which means they cannot be synthesized in the body and so must be provided in the diet] including tryptophan. Tryptophan triggers the production of serotonin – the hormone which boosts mood and makes us feel content and relaxed.”
Ham is a good source of protein and iron, but can also be high in sodium if it is salt-cured.
Brussels sprouts are a great source of vitamins A and C, iron, potassium and fibre. Though for some people sprouts are not the best part of Christmas dinner, an average portion will provide half the daily requirement of folic acid and all your vitamin C needs.
A member of the cruciferous family, the health benefits of these greens include liver detoxification and boosting immunity. They taste good with a lemon juice, olive oil and fresh herb dressing which will also greatly enhance nutritional content.
Like turkey, roast potatoes are also a good source of tryptophan, so you will be getting a good combined dose. “They are also rich in vitamins C and B6, potassium, manganese and antioxidant phytochemicals making them a great food for cardiovascular, hormonal and immune health.” says McFarland.
Roast parsnips are a good source of vitamin C, folic acid, potassium and fibre, as well as being a good food for balancing blood pressure.
Cranberries are a source of vitamin C and are rich in phytonutrients with antioxidant, anti-inflammatory and anti-cancer properties. Their proanthocyanadin content helps offer protection against urinary tract infections, according to McFarland.
Bread sauce, traditionally made with white breadcrumbs, butter and cream, can be given a healthy makeover by using wholemeal crumbs, onion, cloves, bay leaves, peppercorns and crème fraiche increasing its antioxidant content and lowering its fat, she says.
Similarly, stuffing can also be made healthier by using plenty of fresh or dried herbs, onion, garlic, a little real butter, sea salt, freshly ground black pepper and wholemeal breadcrumbs or bulgur wheat (or quinoa/millet for coeliacs). This healthy stuffing will be rich in antioxidants and fibre. Stuffing consisting of white breadcrumbs and margarine will be high in refined carbohydrates and trans fats, according to McFarland.
A healthier option for mince pies would be to use half wholemeal and half white spelt flour instead of white flour, and to include unrefined sugar instead of ordinary sugar and real butter instead of margarine.
Finally, no Christmas dinner can be complete without the pièce de résistance – the Christmas pudding. The dried fruits used to make traditional puddings are enriched with potassium and also contain iron and fibre.
According to McFarland, it’s the sugar and suet that make pudding an unhealthy dessert, but if the fruit and spices are increased, the sugar can be reduced and real butter can be used instead of suet. “Enjoy in extreme moderation, this stuff is heavy,” she says.
See lyndamcfarland.com
