Indulgence without guilt — A healthier way to enjoy the holidays
Peace, joy and love. We see these sparkling words everywhere during the Christmas season.
But rarely are these sentiments involved when we think about holiday eating. For many of us, the standard definition of end-of-the-year eating habits is overdoing it, feeling lousy and even feeling guilty by New Year’s Eve.
Just looking at the facts, it’s clear that as a nation, our relationship with food, particularly come December, is less than ideal. Browsing through the more than 1 million hits on Google for “New Year Detox” reveals our obsession with the desire to erase dietary transgressions come January. And everyone from Gwyneth Paltrow to the Food Network wants to tell us how to do it.
Juice cleansing is an estimated $200 million dollar industry in the U.S., according to Consumer Reports, with sales predictably spiking after the New Year. Why do we feel the need to go to extremes to “clean up” our diets as soon as the last notes of “Auld Lang Syne” have faded?
Much of this apprehension, even anxiety, surrounding holiday eating stems from our inner dialogue about what we “should” and “shouldn’t” eat, according to dietitian-nutritionist Ellyn Satter, a leading expert and author on eating behavior. So instead of a few days of enjoying traditions and foods that only come but once a year, the holidays become a constant test of willpower at which we assume we’re bound to fail.
Rich, sugary or otherwise indulgent foods shouldn’t be labeled forbidden. Rather, they should be eaten with the fullest attention. Sitting down and being mindful of the aroma, flavor and texture of extra-special foods is one of the surest ways to prevent overeating.
Munching mindlessly when stressed or while doing other things is where we get in trouble. It’s those sugary, rich foods that can leave us feeling sluggish and bloated when eaten in large portions, especially after several days in a row of festivities.
Besides fully tuning in to the pleasures of celebratory foods, adding some new, more nourishing options is another way to transform our approach to holiday eating.
Leaving a gathering satisfied rather than stuffed is likelier to happen when we strike a balance: a plate filled with mostly fresh, real food leaves room for indulgences without going overboard. In this way, our bodies and minds are energized and primed to enjoy the season’s joys to the fullest.
Having a handful of wholesome, festive, delicious recipes at hand to bring to gatherings or serve at your own get-togethers will help ensure that dinner doesn’t wind up consisting of cheese, crackers, eggnog and sugar cookies.
Dishes that feel celebratory and special while including whole foods as ingredients can be appreciated by everyone, not just the family “health nut.”
A soiree centered upon cocktails and appetizers is one no-fuss way to bring people together for the holidays. Unfortunately, a spread of creamy, cheesy, starchy hors d’oeuvres washed down with sugary mixers often spells an unhappy stomach by evening’s end.
Crab-stuffed mushrooms are a perennial favorite, but when most versions call for more butter and breadcrumbs than seafood, a revamp may be in order. To lighten this bite-sized nosh, trade out white breadcrumbs for blanched almond flour, and use a generous squeeze of lemon juice to replace part of the copious amount of melted butter typically used to finish the dish.
Comforting casseroles are a time-tested crowd-pleaser and hold up well to traveling over snow-dusted roads. Finding a shareable hot dish with a respectable ratio of vegetables to grains can be challenging, however.
A recipe originally featured on The Kitchn strikes a perfect balance of tender, flavorful greens and artichokes topped with savory, cheese-sprinkled polenta rounds. Using prepared polenta saves precious time and makes for a polished look on the buffet table. This dish is wonderful served with a side of warm, rustic tomato sauce.
For a home cook who’s always been her family’s default salad-maker, it can be hard to conjure up new ideas each year. Turning to a reliable whole-foods blog for inspiration this season, I discovered what may become an annual staple.
Green Kitchen Stories is a husband and wife team that has written three award-winning cookbooks and hosts a gorgeous food blog. Their recipe for Squash & Millet Winter Salad brims with flavor, color and texture. The soft, creamy millet seed is similar to couscous. Combined with fruit, vegetables and nuts, it’s a meal in a bowl.
Because this salad takes a little extra time to prepare, consider making a double batch and saving some in the fridge for quick grab-and-go lunches between last-minute shopping trips.
Christmas cookies, finally, are one of the most common foods that I hear people lament about overeating. The duo of flour and sugar can spike blood sugar and leave us hungrier than when we started. Plus, if cookies are hanging around the house for weeks, it seems inevitable there’ll be those stress-fueled moments we mindlessly munch on a whole plateful.
For some of my family members, diabetes is a very real reason to shun the classics in favor of a friendlier option.
Mexican wedding cakes and their cousin, snowballs, are a perennial favorite. Surprise — they taste just as heavenly when almond flour and natural sugar-free sweeteners are substituted. A version studded with walnuts and scented with vanilla and cardamom is special enough to give as an edible gift.
Finding peace with enjoying our favorite foods, seeking out the joy in making, eating and sharing them, and loving ourselves enough to take time to savor each bite may be the keys to making it through December feeling nourished and invigorated instead of run-down and in need of a detox.
No matter how you typically approach the coming month of feasts and festivities, make sure to add a dash of kindness and compassion to the mix this year. Cheers to good health and great food.
Recipes
Cheesy Polenta and Greens Casserole
Winter Squash and Millet Salad with Pomegranate and Hazelnuts
Ashleigh Spitza is a registered dietitian and freelance writer living in Milwaukee. She blogs atfunkybeetsblog.com.