Christmas dinner usually consists of turkey or ham, mashed potatoes with butter and gravy, vegetables, dressing, rolls, sugary drinks, and desserts to finish it all off!
Turkey is an excellent source of protein and is low in fat and sodium. You can remove the skin and choose white meat as the best option. Keeping your meat portion in control is key, and instead of gravy, try making a healthy homemade cranberry sauce or relish using fresh oranges and cranberries.
Fill half of your dinner plate with lots of vegetables, as these are low in calories and full of vitamins, minerals and fibre. Some great choices include, broccoli, Brussels sprouts, asparagus, carrots or a homemade coleslaw using a vinaigrette or Greek yogurt dressing. Use no-salt-added spices or herbs with a drizzle of olive oil if you are looking to add more flavour to your veggies.
Mashed potatoes can be swapped for sweet potatoes, which are packed with vitamin A. Leaving the skins on adds more fibre - try the new PC Mini Sweet Potatoes, which have a delicate peel and shorter cooking time. Sweet potatoes also have a lower glycemic index compared to white potatoes, meaning they will raise blood glucose levels less - therefore they are a great choice for those with diabetes.
For dressing, choose a recipe with lots of vegetables like onion, celery, mushrooms or zucchini and use a whole grain bread. You can also experiment with different grains, such as quinoa as featured in our recipe this week. Quinoa is a whole grain that is a source of fibre and is a complete protein.
This recipe would be a great option for those who need to prepare for guests with dietary restrictions that exclude wheat, as quinoa is gluten-free. To lower the fat and sodium in this recipe, use PC Blue Menu Turkey Bacon-Style as an alternative to regular bacon.
Drinks can add extra calories and sugar to your holiday meal. Try mixing sparkling water with some cranberry juice for a festive and refreshing option. Adding frozen pomegranate seeds, blueberries or cranberries to fizzy drinks will add colour and nutrition, and will also help to keep your drink cool.
You can still enjoy dessert, however, choose one dessert and have a small portion. Some healthier options are a crustless pie, or fruit such as a festive fruit salad or baked pears.
Other healthy recipe modifications include using milk instead of cream, or 0 per cent MF Greek yogurt instead of sour cream or mayonnaise in your favourite holiday recipes.
Remember to eat regular meals throughout the day, and don't ‘save' all of your calories for a bigger dinner, as this can backfire and cause overeating. Overall, enjoy your holiday and don't deprive yourself, but challenge yourself to try at least one new healthy recipe at your holiday dinner this season.
Also, when you are grocery shopping for your holiday celebrations over the next few weeks, keep in mind that the Atlantic Superstore Holiday Food Drive is on now to Dec. 24 at the Truro Superstore and at all Loblaw banner stores across the country. All food donations made at the Truro Superstore will go directly to the Colchester Food Bank Association and Salvation Army, Truro. Food or cash donations would be much appreciated.
Together Loblaw banner stores throughout Canada are aiming to collect a total of 1.8 million pounds of food and $1.8 million in cash donations for local food banks and provincial food bank associations by the end of 2014. By contributing just one or two food items, you can help others in our community have a nutritious and delicious holiday too!
Roasted Vegetable Quinoa Dressing
Nutty quinoa dressing studded with roasted root vegetables makes a scrumptious cold-weather accompaniment no matter what you decide to roast for the holidays. Unlike a traditional dressing made with bread, this is gluten-free.
Measure/Ingredient
10 slices PC Old Fashion Style Naturally Smoked Extra Thick Cut Bacon
1 large red onion, diced
2 cups (500 mL) diced carrots (1/2 inch/1 cm dice)
2 cups (500 mL) diced parsnips (1/2 inch/1 cm dice)
1/4 tsp (1 mL) each salt and freshly ground black pepper
2 sprigs thyme
1 pkg (225 g) PC Organics Golden & Black Quinoa
3 cups (750 mL) PC Blue Menu Chicken Broth
1/2 cup (125 mL) roughly chopped, skinned toasted hazelnuts
1 tbsp (15 mL) chopped fresh sage
2 Eggs
- Preheat oven to 375°F (190°C). Line rimmed baking sheet with parchment paper.
- Place bacon slices on prepared baking sheet in single layer. Bake in centre of oven for 20 to 25 minutes, turning bacon over after 15 minutes, or until crisp. Transfer bacon to paper towel-lined plate. Transfer 2 tbsp (25 mL) of the bacon fat from baking sheet to large bowl; discard rest of bacon fat. Increase oven temperature to 425°F (220°C). Once bacon is cool, cut crosswise into 1/4-inch (5 mm) thick pieces, place in second large bowl and set aside.
- To large bowl with bacon fat, add onion, carrots, parsnips, salt and pepper; toss together. Spread on same parchment-lined baking sheet in single layer. Nestle thyme sprigs among vegetables. Roast in centre of oven for 30 to 35 minutes or until soft and lightly golden. Discard thyme. Scrape vegetables into bowl with bacon. Reduce oven temperature to 400°F (200°C). Grease 10-cup (2.5 L) casserole dish.
- Meanwhile, in saucepan stir together quinoa and 2 cups (500 mL) of the broth. Cover and bring to a boil. Reduce heat to medium-low; simmer, covered, for 15 minutes. Remove from heat. Let stand, covered, for 5 minutes.
- Add quinoa, hazelnuts and sage to vegetable mixture. Cool for 5 minutes. Beat eggs with remaining 1 cup (250 mL) broth. Stir into quinoa mixture. Spoon into prepared baking dish and cover with sheet of greased foil.
- Bake in centre of oven for 30 to 35 minutes or until heated through. Uncover and bake 15 minutes or until golden on top.
Makes 15 servings
Per serving: 180 calories, fat 10 g, sodium 340 mg, carbohydrate 17 g, fibre 3 g, protein 6 g
Recipe source: pc.ca
CHEFS TIP: To toast and skin hazelnuts, place on rimmed baking sheet and bake at 350°F (180°C) for 10 minutes or until slightly darkened. Wrap nuts in clean tea towel; rub in the towel to remove skins.
CHEFS TIP: Make ahead: make to end of step 5, greasing foil. Freeze for up to one week. Thaw in refrigerator overnight. Bake at 400° F (200°C) as at step 6, increasing covered baking time by 10 minutes.
Terry Jordan is a Registered Dietitian with Atlantic Superstore in Truro, Nova Scotia. Have a nutrition question? Want to book a free appointment or educational store tour for yourself or your community group or business? Contact me by calling (902) 921-0700 or by email at terry.jordan@loblaw.ca.
