The holidays are upon us and that means time spent in celebration with friends and family. Mixed in with all this coziness and merriment, are delightful calorie-rich, sugar-laden holiday treats.
It is easy to give ourselves a pass during the holidays. It comes once a year, and it’s a special occasion. But turning away from healthy eating can not only lead to holiday weight gain, it can also deter us from our long term health goals.
The good news is that you indulgences don’t have to take you wildly off course. Below, we’ve collected some low-calorie, low-sugar holiday recipes to help you enjoy a guilt-free holiday season!
Recipe Spotlight: Healthier Holiday Choices
While there are many better-for-you recipes out there, we’ve collected some of our favorites to help you celebrate without feeling worried or deprived! There is no reason you need to sacrifice fun and flavor to keep your health goals on track!
Cranberry Hummus
What is the holiday season without a little cranberry? This quick and easy appetizer has 61 calories and less than a gram of sugar per 2 tbsp serving!
Ingredients:
- 15 ounce chickpeas
- 1 cup cranberries frozen, thawed
- 2 tablespoons tahini
- 2 teaspoons extra virgin olive oil
- 1 1/2 tablespoons lemon juice
- 1/2 tablespoon dried parsley
- 1/2 teaspoon cumin
Directions:
- Add all ingredients to a food processor or blender and blend on high until all ingredients are broken down and smooth.
- Transfer to a bowl and chill 30 minutes prior to serving.
Apple Crumble with Oats
Holiday desserts are pretty hard to beat. Fortunately, with tasty options like this one, you can dig in with no concerns! For ⅔ of a cup serving, you’re looking at 148 calories.
Ingredients:
- ½ cup regular rolled oats
- 2 tablespoons whole-wheat pastry flour
- 2 tablespoons packed brown sugar
- ½ teaspoon ground cinnamon
- 1 tablespoon cold butter, cut into small pieces
- 3 medium Golden Delicious apples, cored and cut into thin wedges
- 2 tablespoons water
- 1 tablespoon fresh lemon juice
- 1 tablespoon packed brown sugar
- 1 (8 ounce) container Frozen yogurt or low-fat vanilla yogurt
Directions:
- Preheat the oven to 350ºF. In a medium bowl combine oats, flour, 2 tablespoons brown sugar and cinnamon. Mix until combined. Add the butter and work it in with your fingers, a fork or a pastry blender until the mixture begins to form clumps.
- In a large bowl, toss the apples with the water, lemon juice and remaining 1 tablespoon brown sugar. Transfer apple mixture to a 9-inch pie plate. Sprinkle the oat mixture evenly over the apples. Bake for 40 to 45 minutes or until the topping is golden and the apples are tender. If desired, serve warm with yogurt.
Winter Fruit Salad
Be the star of the potluck with this beautifully colored, delicious winter fruit salad! While this dish has 211 calories per serving and 39 grams of sugar, the bulk of this is from the fruit with minimal added sugar. And, this recipe contains 8 grams of fiber per serving as well.
Ingredients:
- 1 lb 5 count Clementine oranges, peeled and separated into segments
- 2 pears, cored and sliced
- 2 apples, cored and sliced
- 1 large pomegranate, to get 1 to 1 1/2 cups arils or seeds
- 4 kiwis, peeled and sliced
Lemon Lime Syrup:
- 3 Tbsp honey
- 2 Tbsp fresh lime juice, from 1 medium lime
- 2 Tbsp fresh lemon juice, from 1 medium lemon
Directions:
- In a large mixing bowl combine all prepared fruit.
- In a measuring cup, combine: 3 Tbsp honey, 2 Tbsp lemon juice and 2 Tbsp lime juice, until honey is dissolved. If honey is not dissolving easily, warm for 10 seconds in microwave.
- Drizzle dressing over salad and toss gently to combine. Serve right away or cover and refrigerate until serving.
Lemon Dill Salmon
Many households celebrate the holidays over a beautiful turkey feast but some prefer fish. This quick and easy salmon recipe is the perfect way to satisfy your tastebuds while getting some healthy fat!
Ingredients:
- 4 (6-ounce) skin-on salmon fillets (or one large 1 ¼ pound skin-on salmon fillet)
- ¼ cup olive oil mayonnaise
- 2 tablespoons fresh dill
- 2 tablespoons minced shallot
- 1 lemon
- Kosher salt and black pepper
- Toasted breadcrumbs, optional
Directions:
- Heat oven to 350ºF with rack set in middle position.
- Zest lemon then cut lemon into wedges. In a small bowl, combine ¼ cup mayonnaise, 2 tablespoons chopped dill, 2 tablespoons minced shallot, ½ teaspoon lemon zest, ½ teaspoon pepper, and ¼ teaspoon kosher salt.
- Coat baking sheet with nonstick spray. Arrange salmon, skin-side down, on sheet; pat dry with paper towels. Season salmon with ½ teaspoon each kosher salt and pepper.
- Spread mayonnaise mixture evenly over salmon fillet(s).
- Roast salmon until it easily flakes with a fork and a thermometer inserted in the center registers 125ºF, 15–20 minutes.
- Top with toasted breadcrumbs, optional. Serve with lemon wedges.
The Ginger Snap Cocktail
Consuming alcohol over the holidays can easily tip your calorie count out of control. But if you simply must imbibe, try this cocktail with low-cal ingredients!
Ingredients:
- 2 ounces Peach CÎROC
- 1 piece ginger
- 4 sage leaves
- 0.75 ounces fresh lemon juice
- 2 ounces soda water
Directions:
Put the ginger and sage in a mixing tin. Muddle, then add lemon juice and CÎROC. Pack with ice and shake. Strain in a Collins glass and top with soda water. Garnish with a piece of sage.
The Benefits of Low-Calorie, Low-Sugar Options
Choosing low-calorie, low-sugar options can offer a number of benefits.
Reducing Holiday Weight Gain
When trying to reach health and fitness goals, improving cardiovascular health, or managing chronic conditions like diabetes, losing or maintaining weight is important. And nothing can throw a wrench into that plan quite like an endless parade of holiday celebrations.
With low-calorie, low-sugar options, you can keep your weight in check without feeling deprived or left out.
Supporting Long-Term Health Goals
Healthier holiday eating can go a long way to supporting your long-term health goals.
Individuals with or at risk for diabetes need to pay close attention to their blood sugar levels. Healthier holiday recipes that are low in calories and added sugar can help everyone manage blood sugar and reduce risky spikes.
No matter your specific health goals, the holidays can create internal tension. You know your goals, and you know what you need to do to get there but indulging over the holidays can leave people feeling guilty and a little ashamed.
By including healthier holiday recipes and options at your gatherings, you can give yourself more room to enjoy the experience. In fact, you may find that other people are grateful for flavorful healthier options, too.
Holiday Health Tips: Additional Advice for Healthier Holiday Eating
Staying on during the holiday season requires more than a low-calorie recipe or two. Here are some more tips to help you eat healthier this year!
Be Mindful
There is often a lot going on at holiday gatherings and it is easy to get distracted while eating. When in a social situation, remember to:
- Take time to eat: if possible, find a place to sit down and focus on what you are eating.
- Pay attention to your food choices: When there is a full holiday spread or food is served throughout an event, it can be hard to keep track of what you are eating. Try to look for the healthiest options whenever possible.
- Notice your hunger and fullness: Try to make your food choices based on your hunger level. If you aren’t hungry, consider taking a pass.
Try to Celebrate in Ways That Don’t Involve Food
So many holiday celebrations and family and cultural traditions involve food. But if possible, try to find ways to be with the people you care about in a way that doesn’t involve eating.
Consider:
- Going for a family walk or hike
- Playing your favorite sport or game
- Making holiday crafts together
Reconsider Your Drink
Both alcoholic and non-alcoholic drinks can add calories, sodium, sugars or saturated fat to your meal. Consider sparkling or flat water with fruit, or a black coffee or tea.
Enjoy Your Food
No matter what choices you make, it is important to enjoy your food. Low-calorie, low-sugar foods are best but you need to be able to cut yourself a little slack, too. Eating foods you love without guilt can help you develop healthier eating habits and a better relationship with food.
If you do not find healthier options, don’t panic. Have a smaller portion and ensure you take the time to savor it.
Find Support on Your Festive Healthy Eating Journey with Naples Concierge Health
Festive healthy eating is better when you have a team in your corner!
At Naples Concierge Health, we are proud to work as your co-pilot, creating personalized health plans that address your specific concerns and work towards your unique health goals.
Our range of services go beyond standard services to help you reach your health and lifestyle goals. With wellness and nutrition coaching, you’ll never be at a loss when faced with a healthcare challenge.
Contact us today to work towards your best health.
