Healthy Seasonal Swaps & Festive Flavours As the holiday season approaches, we’re inundated with an indulgent and delicious array of treats and drinks; from rich desserts to hearty feasts our plates can quickly fill up with indulgent treats that we all know can quickly turn into quite the unintentional gut challenge Whilst it’s important to […] The post Healthy Seasonal Swaps & Festive Flavour Upgrades appeared first on Love Your Gut.
Healthy Seasonal Swaps & Festive Flavours
As the holiday season approaches, we’re inundated with an indulgent and delicious array of treats and drinks; from rich desserts to hearty feasts our plates can quickly fill up with indulgent treats that we all know can quickly turn into quite the unintentional gut challenge Whilst it’s important to enjoy celebrating with friends and family at this time of year, at Love Your Gut we want to share some tasty and nutritious swaps to help support your gut health amongst all the festive cheer.
Why Does Gut Health Matter During the Holidays?
A happy gut contributes to better digestion, a healthy immune system, and even support your mood (1-2). With all the holiday stress and extra treats, keeping our gut in check can be an extra challenge. So, how can we enjoy the festivities while still caring for our gut health? Let’s dive into some simple swaps!
Swap sweet treats for fruit-based delights
Instead of always reaching for sweet treats such as cookies, cakes and chocolate why not opt for some fresh fruit? Try creating a colourful fruit platter or a festive fruit salad with seasonal fruits like pomegranates, oranges and apples. For a fun twist, use cookie cutters to shape the fruit into stars, hearts, or other designs – an eye-catching party piece that’s sure to delight both kids and adults (use the leftover bits for a fruit smoothie or salad)! You can even make a delicious fruit compote to serve over yogurt or wholegrain pancakes. Click here to see our strawberry compote recipe. Your taste buds will thank you, and your gut will love the fibre!
Swap traditional appetisers for a veggie platter
Instead of classic cheese boards with cured meats, consider making a vibrant veggie platter! Fill your table with colourful carrots, bell peppers, cucumbers and cherry tomatoes. Pair them with a homemade hummus or vegetable pâté for added flavour and nutrition. Need inspiration? Check out the recipe for our irresistible walnut, tomato, and sage pâté.
Top tip: Replace crisps with olives – they’re just as popular at parties!
Choose wholegrains over refined carbohydrates
When planning your festive feast, choose wholegrain options. Swap white bread for wholegrain when making leftover Christmas dinner sandwiches, and if you’re making stuffing, why not try using wholegrain bread or quinoa? These options are more nutritious as they provide fibre and keep your gut healthy.
Embrace lean proteins instead of fatty meats
When it’s time for the main course, consider lean proteins such as turkey or plant-based options instead of fatty cuts of meat. For those who prefer meat-free options, prepare a hearty nut roast for a satisfying centrepiece. This is packed with gut-friendly ingredients, including vegetables, lentils, herbs, spices, and nuts.
Top tip – For a healthier option, remove the turkey skin before digging in (it’s where most of the saturated fat is concentrated)!
Dessert swaps that delight
Dessert is often the highlight of any holiday meal, so let’s make it a good one! Consider ditching the heavy cakes for a lighter option like a fruit tart or creamy chia pudding. Or, if you’re a crumble fan, add a variety of fruits – think apples, berries, or pears – and top it with a mix of oats, seeds, and nuts for an extra fibre boost.
For a chocolatey treat, try our delicious Chocolate, Date, and Nut cake! Packed with natural sweetness from dates and prunes, both rich in fibre to support digestion and regulate blood sugar levels (3). It contains ground almonds for healthy fats and vitamin E, plus cocoa powder and dark chocolate for antioxidants. It’s a healthy treat that truly delights!
Mindful eating: savour every bite this Christmas
This holiday season, embrace a mindful approach to your holiday meals by paying attention to portion sizes. Start with a small helping of your favourite dishes and take time to savour each bite—enjoying the unique flavours and festive spices. Eating slowly helps you feel more satisfied and connected to the meal, and remember, there’s no rush; you can always go back for seconds if you’re still hungry. After the meal, a relaxed walk is a wonderful way to aid digestion, keep your gut bugs happy, and enjoy the holiday ambiance, rounding off a balanced and joyful celebration (4).
See more Love Your Gut festive recipes here.
Cheers to a joyful and gut-friendly holiday season!
References:
- Thursby E, Juge N. Introduction to the human gut microbiota. Biochemical journal. 2017 Jun 1;474(11):1823-36.
- Tan HE. The microbiota-gut-brain axis in stress and depression. Frontiers in neuroscience. 2023 Apr 14;17:1151478.
- The Scientific Advisory Committee on Nutrition (SACN), 2015, Carbohydrates and Health. Available at: https://assets.publishing.service.gov.uk/media/5a7f7cc3ed915d74e622ac2a/SACN_Carbohydrates_and_Health.pdf
- Zhang L, Liu Y, Wang X, Zhang X. Physical exercise and diet: regulation of gut microbiota to prevent and treat metabolic disorders to maintain health. Nutrients. 2023 Mar 22;15(6):1539.
The post Healthy Seasonal Swaps & Festive Flavour Upgrades appeared first on Love Your Gut.
