Healthy
Holiday Eating — Yes, You
Can!
By Nava Atlas
The holidays can be a particularly trying time for health-conscious
eaters as well as vegetarians, who often find themselves at the
fringe of celebrations that are centered on high-fat meals and
guilt-inducing sweets.
It
doesn't have to be this way, of course. Let’s adopt
the exuberant attitude toward food and celebration that Europeans
and many ethnic cultures do, by focusing on good-for-us foods — organic
produce, grains and legumes, whole-grain flours and sweeteners,
savory herbs and spices, exquisitely prepared into seasonal dishes.
For vegetarians, the health-conscious and anyone who wants to
reduce food-related angst, here are some ideas for eating heartily
yet healthfully during the holiday season.
Think
ethnically. I enjoy stepping outside of my own cultural
heritage to jazz up holiday meals, whether that means making
Sephardic dishes for Hanukkah or Native American dishes for Thanksgiving.
Ethnic cookery offers quite literally a world of options, including
the use of creative seasoning and greater use of produce in the
menu.
Use
seasonal produce. Use an abundance of hardy fall vegetables
(preferably organic), including a variety of squashes, pumpkins,
apples, pears, sweet potatoes and other root vegetables, cruciferous
vegetables (cabbage, broccoli, cauliflower) and fresh greens.
Know
your guests’ needs. When planning
a holiday meal, or any festive meal, I like to ask guests beforehand
if they
have any dietary restrictions. It's surprising, for example,
how many people can't eat dairy products. Being able to accommodate
everyone is gratifying, and I like everyone to leave the table
happy.
Provide
for yourself. If you're invited to a gathering where you suspect
there will be limited food choices
for you, volunteer
to bring something healthy — whether an appetizer, a main
dish, or a low-fat dessert. You'll ensure your own satisfaction
while sharing your good food choices with others.
Get
the fat out. Holidays are a perfect time for a bit of indulgence,
but too much makes us feel awful! Don't be afraid to break with
tradition. Just because your mom made a favorite dish or cake
with two sticks of butter, that doesn't mean you have to. There
are many easy ways to substitute healthier ingredients for fatty
ones. Some of my standbys:
• For
creamy dips: Pureed silken tofu is a superb base. It also addresses
the needs of those who can't
use dairy products.
• For baking, you can substitute non-fat yogurt or applesauce for
all the fat in a recipe. I particularly like nonfat vanilla yogurt
for making quick sweet breads and muffins. The results are always
unbelievably moist.
•
Cook grains and "sweat" vegetables in vegetable broth.
It gives them a flavor boost that helps curb the impulse to use
more butter or margarine to heighten taste.
• Dairy products such as cream, hard cheeses and butter are high
in saturated fats, which raise cholesterol levels. Use reduced-fat
versions of dairy products, and in general use organic dairy
products as much as possible. In addition, stay away from products
containing hydrogenated or even partially hydrogenated fats.
Instead of butter, you might try using olive oil where appropriate,
or a natural, non-hydrogenated margarine.
•
Move away from the notion that the richer something is, the better
it tastes. Fresh and dried herbs, spices, lemon and lime juice,
vegetable stock and wine all do wonders for flavor without adding
fat — or even calories, for that matter.
© Nava
Atlas
Nava
Atlas, mother of two teenage boys, is a natural foods expert
and author of eight cookbooks, including her most recent, The
Vegetarian Family Cookbook (Broadway Books). You can find out
more about her at www.vegkitchen.com, one of the most widely
visited culinary sites on the internet.
