Healthy Holiday Eats That Don’t Skimp on Flavor

The holiday season is a time to gather, reflect and savor delicious food with loved ones. But who says your holiday feast can’t be both festive and healthy? Sylvia Crowder, PhD, a nutrition researcher in Moffitt Cancer Center’s Health Outcomes and Behavior Program, shares her tips for creating a wholesome and satisfying menu.

With a few creative adjustments to traditional dishes, you can craft a festive menu that keeps the holiday spirit alive while embracing healthier choices. 

The Main Event: Turkey and Alternatives

The classic turkey

Roasting turkey is the healthiest way to prepare it, especially if you opt for the lean turkey breast and skip the skin. Boost the flavor with an herb rub featuring rosemary, thyme and sage instead of relying on butter.

For nonturkey fans

Salmon, roasted chicken or Cornish hens are great alternatives. Salmon offers heart-healthy omega-3s, while smaller birds can be seasoned similarly to turkey for a familiar flavor profile.

Plant-based main dishes

Stuffed acorn or butternut squash filled with quinoa, spinach, mushrooms and cranberries is a nutrient-packed option. Lentil or mushroom-based “loaves” can mimic the heartiness of traditional mains while offering fiber and protein.

Sides That Shine!

Stuffing makeover

Swap white bread for whole-grain bread or wild rice to boost fiber and stabilize blood sugar. Adding diced vegetables like carrots, celery and mushrooms bulks up the dish while cutting calories. 

Sweet potato magic

Instead of a sugary casserole, roast sweet potato rounds with olive oil, cinnamon and paprika. Top with chopped pecans or walnuts and a drizzle of maple syrup for natural sweetness and crunch.

Green bean revival

Skip the heavy cream soups. Instead, lightly steam green beans and toss them with olive oil, garlic and lemon juice. Sprinkle sliced almonds or pecans on top for added texture and healthy fats.

Gravy without the guilt

Let your homemade gravy sit for a few minutes to skim off excess fat. Using a low-sodium vegetable broth for the base lightens it further without sacrificing flavor. 

Dessert Done Right!

Greek yogurt pumpkin mousse

Blend pumpkin purée with Greek yogurt, cinnamon and nutmeg, sweetened with a touch of honey. Chill and serve with a sprinkle of crushed nuts or dark chocolate shavings.

Chia pudding with fall spices

Combine chia seeds with almond milk, maple syrup and spices like cinnamon and nutmeg. Let it set overnight for a creamy, nutrient-dense dessert.

Mini pumpkin pies

Bake crustless mini pumpkin pies in a muffin tin. These small portions are perfect for satisfying a sweet tooth without overindulging.

Sipping Smart!

Cranberry rosemary sparkler

Mix unsweetened cranberry juice with sparkling water, lime juice and a sprig of rosemary.

Spiced pear mocktail

Blend pear with cinnamon, nutmeg and lemon juice, then top with sparkling water for a refreshing twist.

Finding balance without compromise in your meals is easier than you think. Start with portion control by using smaller dishes, which naturally encourages moderate servings of richer foods. Make smart swaps like substituting Greek yogurt, olive oil or natural sweeteners such as maple syrup to transform heavier dishes into lighter, healthier options.

Lastly, opt for cooking techniques that preserve nutrients and enhance flavors, such as roasting or steaming, instead of frying or boiling.

With these simple tips, you can enjoy satisfying meals that are both nutritious and delicious. Ultimately, the best part of the holiday isn’t just the food but how good you feel sharing it with loved ones.