By Gabrielle Newman, Nutritionist at The Fast 800.
Christmas is nearly upon us, and if you are on hosting duties this year, or simply need to create a dish for the table, adding some superfoods into the mix is a great way to pump up the nutritional value of your Christmas feast this year. While Christmas is notorious for leaving many people feeling heavy and bloated, adding a few nutrient-dense ingredients can be a helpful way to balance it out.
1. Olive Oil
Australia makes some of the best olive oils in the world, and while many people may see it just as a cooking tool, it is a great ingredient that adds flavour and nutritional value to any dish. Olive oil is rich in monounsaturated fat, which has been shown to have anti-inflammatory benefits. It also contains large amounts of antioxidants and may be helpful for those trying to lose weight.
Add a drizzle to your salads on Christmas day with some salt and pepper. Not only will it help to bring out the flavour of the ingredients within the dish, but it will also provide a host of health benefits and help you absorb fat-soluble nutrients.
2. Nuts
Nuts, such as pistachios, which are a favourite of mine at Christmas time, contain healthy fats, can promote healthy gut bacteria and are rich with antioxidants. I love pistachios as they have an earthy flavour with a hint of sweetness, and are quite unique to other nuts. Add them into a salad, mix them in with a roasted Brussel Sprout dish, they would even go well in most desserts. Plus, they’re a brilliantly vibrant green and purple nut, which helps any dish look a little more festive.
3. Beans and Legumes
Though not the fanciest ingredient to add to your Christmas menu, these superfoods are loaded with B vitamins, minerals, protein and fibre. Regular consumption of beans can promote healthy weight maintenance, reduce blood pressure and cholesterol. Beans don’t have to be boring though! Try baking them in the oven with a drizzle of olive oil and some salt to make them crispy and then adding them to your salads.
4. Greek Yoghurt
Greek yoghurt, like the above mentioned ingredients, is a staple in the Mediterranean diet; thought to be the healthiest diet in the world. Choose full fat with a higher protein content to help you feel full and satisfied. Greek yoghurt has been shown to help lower blood pressure, improve your gut and bone health and much more. It also works well as a healthier substitute when it comes to sauces and dressings on your Christmas table. For example, instead of using cocktail sauce with a prawn cocktail dish, you can use Greek yoghurt with some spices instead to make the dish significantly healthier.
5. Berries
Berries, such as strawberries, blueberries, blackberries and raspberries are among the best superfoods in the world due to their high antioxidant levels and low sugar content. They also happen to be in season in the Southern Hemisphere over Christmas time, so they are more affordable and easy to source. Utilizing berries into your sauces, salads and desserts is a great way to incorporate them into your Christmas spread.
For more healthy festive recipe ideas, head to thefast800.com.
By Gabrielle Newman, Nutritionist at The Fast 800.
Christmas is nearly upon us, and if you are on hosting duties this year, or simply need to create a dish for the table, adding some superfoods into the mix is a great way to pump up the nutritional value of your Christmas feast this year. While Christmas is notorious for leaving many people feeling heavy and bloated, adding a few nutrient-dense ingredients can be a helpful way to balance it out.
1. Olive Oil
Australia makes some of the best olive oils in the world, and while many people may see it just as a cooking tool, it is a great ingredient that adds flavour and nutritional value to any dish. Olive oil is rich in monounsaturated fat, which has been shown to have anti-inflammatory benefits. It also contains large amounts of antioxidants and may be helpful for those trying to lose weight.
Add a drizzle to your salads on Christmas day with some salt and pepper. Not only will it help to bring out the flavour of the ingredients within the dish, but it will also provide a host of health benefits and help you absorb fat-soluble nutrients.
2. Nuts
Nuts, such as pistachios, which are a favourite of mine at Christmas time, contain healthy fats, can promote healthy gut bacteria and are rich with antioxidants. I love pistachios as they have an earthy flavour with a hint of sweetness, and are quite unique to other nuts. Add them into a salad, mix them in with a roasted Brussel Sprout dish, they would even go well in most desserts. Plus, they’re a brilliantly vibrant green and purple nut, which helps any dish look a little more festive.
3. Beans and Legumes
Though not the fanciest ingredient to add to your Christmas menu, these superfoods are loaded with B vitamins, minerals, protein and fibre. Regular consumption of beans can promote healthy weight maintenance, reduce blood pressure and cholesterol. Beans don’t have to be boring though! Try baking them in the oven with a drizzle of olive oil and some salt to make them crispy and then adding them to your salads.
4. Greek Yoghurt
Greek yoghurt, like the above mentioned ingredients, is a staple in the Mediterranean diet; thought to be the healthiest diet in the world. Choose full fat with a higher protein content to help you feel full and satisfied. Greek yoghurt has been shown to help lower blood pressure, improve your gut and bone health and much more. It also works well as a healthier substitute when it comes to sauces and dressings on your Christmas table. For example, instead of using cocktail sauce with a prawn cocktail dish, you can use Greek yoghurt with some spices instead to make the dish significantly healthier.
5. Berries
Berries, such as strawberries, blueberries, blackberries and raspberries are among the best superfoods in the world due to their high antioxidant levels and low sugar content. They also happen to be in season in the Southern Hemisphere over Christmas time, so they are more affordable and easy to source. Utilizing berries into your sauces, salads and desserts is a great way to incorporate them into your Christmas spread.
For more healthy festive recipe ideas, head to thefast800.com.
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