Holiday eating that’s good for your heart
Holiday parties mean gingerbread cookies, fudge and cupcakes. People in the U.S. typically gain 1.3 pounds during the holiday season, according to recent research published in the New England Journal of Medicine. That may not seem like much, but it takes an average of five months to lose that extra weight, according to the study. Fortunately, you can enjoy seasonal fare without packing on holiday pounds. “Healthy treats during the holidays may sound like an oxymoron, but there are a plethora of recipes modified to be healthier by using fruits as sweeteners and more oats and whole-wheat flour instead of white flour,” says Dr. Victoria Shin, a cardiologist with Torrance Memorial Physician Network in California. Consider these ideas:
Baked pears
Baked pears are a delicious and easy-to-prepare holiday treat, Shin says — and they supply a good amount of cholesterol-reducing soluble fiber. Cut two pears lengthwise, and use a melon baller or grapefruit spoon to hollow out the core and seeds. Place the pear halves on a plate, cut sides up, sprinkle cinnamon and sugar over the fruit, add granola and cranberries, splash some apple juice, then cover loosely with wax paper and microwave on high for six to eight minutes. Serve the fruit as a snack or a dessert.
Chocolate-dipped strawberries
It may seem counterintuitive, but high-quality dark chocolate with a high cocoa content is quite nutritious. For one thing, it doesn’t have the fat or calories of highly-processed milk chocolate, which contains butter and added sugar. Also, it offers high amounts of iron, magnesium and copper, plus is a rich source of antioxidants. “Any time you can incorporate healthy ingredients, like fruit or whole grains, you can essentially make your snacks and desserts count toward your healthy diet,” says Kathleen Zelman, a registered dietitian based in Atlanta.
No-bake energy bars or balls
Combine oatmeal, pistachios, sunflower seeds, bits of high-quality dark chocolate and a small amount of peanut butter (just enough to hold the ingredients together). Place the ingredients on a baking pan and roll them into balls or cut them into squares. Oatmeal is a high-fiber food that helps lower cholesterol, the nuts and peanut butter provide protein and the dark chocolate has antioxidants, says Hope Williams, a registered dietitian and health coach in Rhinelander, Wisconsin. “It’s a great way to get the 25 grams of fiber that you’re shooting for every day,” she says.
Low-sugar baked goods
Bake holiday cookies, cupcakes and other breads with the usual recipe — but reduce the sugar the instructions call for by a half to a third, and use natural, unsweetened applesauce, which is fat-free, instead of butter or oil. Boost the flavor with cinnamon, nutmeg and pumpkin pie spice. The baked goods will be just as tasty with the benefit of being healthy, says Ricia Taylor, a registered dietitian and certified diabetes educator with Kaiser Permanente in Georgia. “I use less than half to a third [of the amount of sugar typical recipes call for], and you can’t tell the difference,” she says. This approach can be used with other holiday recipes that use sugar, too, such as sweet potato soufflé.
Popcorn topped with dark chocolate
Pop some low-sodium popcorn or take pre-popped popcorn and put it into a bowl. Melt high-quality dark chocolate, and drizzle it over the popcorn. You’ll end up with a snack that’s tasty and healthy, since popcorn — a whole grain — is high in fiber, and dark chocolate provides antioxidants, says Melissa Rifkin, a registered dietitian at Montefiore Medical Center in the Bronx section of New York City.
Pomegranate bark
Cut open some pomegranates and place them in muffin tins. Melt high-quality dark chocolate in a double-boiler or a microwave and drizzle it over the fruit, then sprinkle in small amounts of sea salt. Place the fruit inside the refrigerator for about 10 minutes before serving, Williams says. Like dark chocolate, pomegranates are rich in antioxidants as well as vitamin C. A 2011 pilot study published in the Israeli Medical Association Journal found that eating pomegranates could reduce arthritis symptoms by as much as 62 percent.
Mixed nuts and fruits
Mix raw almonds, dried apples, dried apricots, dry-roasted soy bean halves, whole dried cranberries and raw English walnuts into a bowl for a heart-healthy snack. These ingredients can help you keep your cholesterol down, which is good for your cardiac health, says Miryam Quinn-Doblas, a registered dietitian based in Westfield, New Jersey.
Fruit sorbet
Throw fresh bananas, raspberries, strawberries and blueberries or frozen dark cherries into a blender, and whip them to create a fruity and healthy sorbet. Bananas are high in potassium, and the berries contain plenty of fiber. Blueberries are also high in antioxidants. “If you have an urge to eat ice cream, this would work pretty well,” Williams says.
Holiday drinks
Eggnog and hot chocolate with whipped cream are holiday season staples, but they’re high in fat and calories. For healthy substitutes, prepare eggnog with low-fat milk and half or less of the usual amount of cream or half and half, Zelman says. Prepare hot chocolate with real cocoa powder using nonfat or low-fat milk and sweeten lightly. A cranberry spritzer, prepared with 100 percent cranberry juice, 2 tablespoons of honey and a handful of mint leaves, is another festive and healthy holiday beverage, Taylor says. Hot peppermint tea, which has no calories, is also an option, says Lori Zanini, a registered dietitian in Los Angeles.
Eating strategies
A little planning can help you get through the holidays without adding unwanted pounds. Don’t go to a holiday party when you’re ravenous, says Dr. Nicole Weinberg, a cardiologist at Providence Saint John’s Health Center in Santa Monica, California. Before going to a party where there will be plenty of food, drink lots of water or snack on fruit, nuts or a salad so you won’t devour sugary and fatty or high-calorie holiday offerings. And at the party, don’t hang out near the buffet table. “When you stand there, you may not be hungry but still eat because you have nervous energy or just to keep up with whoever you’re talking to,” Taylor says.
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