Tiny swaps for a stealthily healthy Christmas lunch

Christmas is a time when it’s often so easy to let your guard down with so many social occasions, each with countless discretionary treat food and drinks up for grabs. That’s what the silly season is all about right?

While there is always a place for these food and drink groups like the beloved Christmas pudding slice (or two or three), this year, why not try also implementing a couple of stealthily, healthily Christmas swaps?

Christmas shouldn’t be about restricting yourself but like the age old saying of; everything in moderation goes, these tiny swaps will help curb the Christmas day crash without compromising on taste.

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Nutritionist and Uncle Tobys Ambassador Kathleen Alleaume rounded up some healthier swaps so you can enjoy while not feeling like you’re missing out this holiday season.

BREAKFAST

Swap pavlova for pavlova oats

Christmas just isn’t complete without the humble pav, however one single slice can add up to a whole meal’s worth of kilojoules, especially when topped with layer upon layer of whipped cream.

Why not try switching those traditional favourites to a delicious and nutritious breakfast like this ‘Coconut Mango Pavlova Oat Bowl’ (recipe below) to get that pavlova flavour through a healthy breakfast alternative this Christmas.

Snacks

Swap creamy dips and water crackers for hummus and wholegrain

Whilst creamy dips taste delicious, they’re typically high in saturated fat, hidden nasties and kilojoules. Swap in protein-rich varieties, such as hummus or tzatziki, or DIY vegetable-based beetroot, baba ghanoush or guacamole.

The ‘vehicle’ for the dip is also important. Water crackers or oven-baked options contain highly refined carbohydrates and can be laden with salt, so opt for crackers made with whole grains and seeds or vitamin-packed veggie sticks (celery, carrots, cucumber, capsicum) for an added fibre boost and antioxidants.

Swap salty chips for nuts

Chips and salty snacks are so easy to continually munch on throughout the day while you are waiting for your next course, but they also contain high levels of saturated fat and/or salt.

Instead, swap to unsalted nuts in your shopping trolley this Christmas. These are a great source of protein and healthy fats and will keep hunger at bay.

MAINS

Swap Christmas stuffing for oat stuffing

For many, Christmas day spreads; stuffing, is a must, for a traditional roast turkey or pork. Instead of breadcrumbs or packet mix which may be high in salt and made with highly refined white flour, experiment with different whole grains like ground UNCLE TOBYS rolled oats, quinoa, buckwheat, or bulgur to boost the protein and fibre content. Then, try mixing these with herbs and spices so to not compromise on the delicious stuffing flavour.

Swap creamy dressing for homemade

Salads are healthy, right? But often they can be drenched in creamy ranch sauce or mayo. To slash the added saturated fat and hidden sugars, make your own dressing made with Greek yoghurt, olive oil, a squeeze of fresh lemon and fresh mint. This stealthy healthy alternative will also help support a healthy gut this Christmas.

Swap traditional pork for seafood

Honey baked ham or roast pork with crackling is part and parcel of a traditional Aussie Christmas. However, it may be time to ditch heavy winter foods from your Christmas menu and opt for a leaner and lighter summer spread that match the warmer temps. Try fresh locally sourced seafood. Think BBQ salmon or other omega-3 rich fish, prawns and oysters

SWEET TREATS

Swap apple pie crust with whole grains

If a morning of pavlova oats doesn’t quite interest the masses, why not try whipping up a healthy apple pie or fruit crumble made of whole grains instead of the traditional Christmas goodies this year?

Instead of a biscuit crumb you could try a whole grain oat and nut-based base or a crumble, topped with sweetness of poached seasonal fruit and a hint of cinnamon. Any added sugar in your recipe? Try skipping the added sugar altogether and enjoy the sweetness from those delicious fruits all on their own.

Kathleen Alleaume is a Sydney-based nutritionist, Uncle Tobys Nutrition Ambassador, exercise physiologist and author who covers all the latest scientific breakthroughs, translating the details into clear, practical advice. Visit her website here or follow her on Instagram at @therightbalance_

Recipe: Coconut Mango Oat Pavlova Bowl for a breakfast twist this Christmas

Recipe credit: Hayden Quinn

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