Kristine M. Napier, MPH, RDFood is a celebration of life. What better way to celebrate the special joys of the holidays than with your favorite foods? It can be difficult to balance the desire to stay in shape and enjoy special holiday food, so we developed 10 rules for healthful holiday eating. Here's how to enjoy luscious treats and a healthy profile.
Adopt a cognitive switch regarding parties. Think of them as an opportunity to enjoy friends and events, rather than a license to overeat. Make your focus the people, the music, the mood, and the holiday spirit, instead of the food. Bring along a favorite holiday CD or two, or even a new game if it seems appropriate.
Shop at the buffet table before choosing food. Plan your strategy for the evening, right down to knowing which special treat you'll save for your grand finale food.
Each time you visit the buffet, choose one serving of just one or two foods. Enjoy them in nibbles while you visit with friends and meet new people.
Water down the calories with a tall glass of water, diet soda or club soda. Allow the calorie-free beverage to fill you up, not the food. You can still enjoy the great food, but in smaller portions.
Take a dish you know is healthy just in case the fare is on the heavy side. You can try one of the recipes included here.
Try the 80-20 rule of eating. Give into cravings, such as a rich chocolate cake, 20% of the time. Choose eight healthy nibbles for every two rich and heavy ones.
Don't starve yourself before a party. This increases the chance that you'll binge because you're so hungry.
Adopt mindful eating, which means enjoying food in small bites and savoring every little one. To think of this another way, have you ever downed an entire candy bar or dish of ice cream while stressed without even tasting it? Mindful eating is the exact opposite. It's a way to enjoy the many layers of flavor in each food.
Search for a recipe that cuts calories without sacrificing flavor as a substitute for one of your holiday favorites. Do a practice run before serving it at a party. Remember, you don't have to cut out all fat and other good flavors. You just have to cut them back.
Serve smaller portions of favorite foods for which there is no substitute. For example, instead of cutting a chocolate mousse pie into eight pieces, slice it into 10. Everyone will enjoy the fabulous flavors with little or no guilt.
Chocolate Raspberry Ganache (Serves: 16)
Copyright and used with permission by Kristine Napier, MPH, RD
½ cup nonfat milk
1 tablespoon corn syrup
½ cup liquid egg substitute
1 cup semisweet chocolate chips
¼ cup raspberry liquor
1 tablespoon chopped orange zest
1 angel food cake
3 cups fresh raspberries
Combine milk and corn syrup in a heavy medium-size saucepan. Bring to a boil; boil 2 minutes, stirring constantly.
Reduce heat; whisk in the egg substitute. Remove from heat; stir in the chocolate until it melts. Stir in the raspberry liquor and orange zest. Place the mixture in a container, cover loosely, and refrigerate at least 2 hours or overnight.
Slice angel cake crosswise into thirds. Spread 1/3 of the chocolate mixture on top of the bottom layer; top with 1/4 of raspberries. Drizzle 1/3 of chocolate on top of raspberries.
Place the second layer of cake on top of the first layer. Repeat the chocolate-raspberry process. Place the third layer on top the second layer and repeat the chocolate-raspberry process. Garnish plate with remaining raspberries. Refrigerate or serve at once.
Holiday Spiced Nuts (Serves: 16)
Copyright and used with permission by Kristine Napier, MPH, RD
1 pound peanuts, cashews, slivered almonds and walnuts
½ teaspoon black pepper
¼ to 1 teaspoon chili powder
¼ to 1 teaspoon garlic powder
2 teaspoon ground cinnamon
2 tablespoons brown sugar
2 tablespoons extra virgin olive oil
Preheat oven to 350°F
In a large bowl, combine spices, brown sugar and oil.
Stir nuts into mixture.
Toss to coat and spread nuts on a cookie sheet with a lip.
Toast in oven until light golden brown, about 10 minutes, stirring once or twice. Serve warm.
Rich and Skinny Café Mocha
Copyright and used with permission by Kristine Napier, MPH, RD
½ cup strong brewed coffee
½ cup nonfat milk
3 tablespoons nonfat dry milk powder
2 tablespoons unsweetened cocoa
1 to 2 packets artificial sweetener
1 to 2 tablespoons nonfat frozen whipped topping, thawed
1 candy cane
Combine all ingredients in large microwave-safe mug; whisk together.
Heat on high for 1 minute or until piping hot. Stir well. Top with whipped topping and place unwrapped candy cane in mug. Serve at once.
Roasted Red Pepper Dip
Copyright and used with permission by Kristine Napier, MPH, RD
1 jar (about 7 ounces) roasted red peppers (in brine, not oil), drained
8 ounces reduced fat cream cheese, brought to room temperature
Freshly ground black pepper, to taste
2 to 3 cloves garlic, peeled
1 small onion, peeled and quartered
Prepared horseradish to taste (optional)
½ pound baby carrots, washed well
4 ribs celery, sliced and quartered
Combine all ingredients in food processor.
Process on pulse setting until mixed well and to desired degree of chunkiness.
Serve with vegetables.