Tasty Tips for Healthy Holidays

Ideas for Nutritious Meals from Culinary Trained Dole Dietitian Melanie Marcus

With winter holidays just around the corner, it’s easy to be overwhelmed by the amount of delicious food that will be offered over the next few weeks. The truth is traditional holiday foods, while delicious, can be full of unhealthy fats, salt, sugar and often loaded with calories. Here are a few of my personal tips to get you through the Holiday Dinner without feeling like you completely overdid it. 

The Main Dish:

• There’s nothing wrong with a traditional turkey. Dark meat has more calories than white, but it also has more vitamins and minerals, so there is nothing wrong with enjoying a bit of both. You can always remove the skin to reduce extra calories from saturated fat. And remember, with proteins, aim for a portion about the size of your palm.
• Do as the Italians do and try serving fish! Most fish are lean and the fatty ones like salmon promote brain health. As a rule, fish has a shorter cook time when compared to other proteins too!
• Go vegetarian! A Whole Roasted Cauliflower makes a lovely presentation for any crowd! Try our Slow Roasted Whole Herbed Cauliflower this year!

Side Dishes:

• Steam or roast your vegetables. Green beans are nutrient-packed but in a casserole, with cream you’re not doing your heart any favors. Roasted broccoli makes a healthy side, but don't ruin it by adding butter or mounds of cheese. Brussels sprouts are packed with vitamins K and C and can easily turn into a delicious side with a little olive oil and herbs.
• Make your own cranberry sauce. Fresh is always best as canned varieties are usually loaded with unwanted high fructose corn syrup and other sugars. Homemade versions with fresh cranberries allow you to control how much and what kind of sugar is used!
• Change up your traditional creamy potatoes with a combination of mashed potatoes and plantains for a hint of sweetness! The flavor change-up would be welcomed within a spread of rich and savory dishes!

Desserts and Drinks:

• Go with pumpkin pie—it’s lighter than most other traditional desserts and pumpkin is loaded with vitamin A.
• Or better yet, go with fruit! Our DOLE® Fruity Christmas Tree with Cranberry-Ginger Dip is perfect for the occasion!
• Tea is very low in calories and has a comforting natural flavor. You can also enhance it with lemon or lime juice -- not sugar -- for a burst of fresh citrus.
• Best of all is water! Zero calories and you may even stave off hunger while you're sipping and waiting for the turkey to cook! Add a few fresh berries, cucumber, or slices of citrus for natural flavor and make it nice to look at!

Healthy Cranberry Sauce

Serves 8

Ingredients

24 oz fresh DOLE® Cranberries

 ¾ cup DOLE Pineapple Juice

½ cup applesauce (no sugar added)

½ cup water juice and zest of one orange

2 tablespoons honey (optional)

Directions

Put cranberries, pineapple juice, applesauce and water in a sauce medium-size saucepan and bring to a boil.

Allow the sauce to simmer for 20 to 30 minutes.

Remove from the heat; when the sauce has thickened, add the juice and zest of the orange along with the honey if using.

Allow to cool completely and store in fridge for at least 4 hours, preferably overnight before serving.

Published December 1, 2021