Nutrition tips for enjoying a healthier, balanced holiday season – Writer’s Bloc

Nutrition tips for enjoying a healthier, balanced holiday season – Writer’s Bloc

The vacation season is right here and with it comes events, traditions and many yummy meals.

Contrary to in style perception, there are not any meals you must really feel unhealthy about consuming in the course of the holidays—there’s room for all meals in a wholesome, well-balanced weight-reduction plan.

Rather than having a restrictive strategy, a number of small additions to your favorite recipes can convey a wholesome stability to the vacation treats you like. Here are a few of my favorite vacation recipe tweaks.


The tweak: Bread and butter are sometimes served alongside vacation dishes or used as appetizers on the notorious charcuterie board. If you’d wish to make bread a part of your meal, go for complete grain bread as an alternative of white bread.

As for these charcuterie boards, add greens, nuts and fruits like apricots, berries and dates to up the vitamin in your board. These will pair properly together with your favorite cheese and meat and the added colors look gorgeous, too.

Meat entrees

The tweak: Don’t be afraid to change issues up and go for plant-based primary dishes. While meat and poultry are nice sources of protein, it’s also possible to acquire nice vitamin from plant-based meals.

If you’re not used to a plant-based weight-reduction plan, strive incorporating extra plant-based meals into your weight-reduction plan in the course of the holidays like a candy potato lasagna or lentil shepherd’s pie.

A plant-based weight-reduction plan presents all the required protein, fat, carbohydrates, nutritional vitamins and minerals for optimum well being.

Mashed potatoes

The tweak: If you usually add bitter cream or butter to your mashed potatoes, strive including 0% Greek yogurt for a nutritious twist on this traditional vacation facet. The Greek yogurt is a good stand-in that’s decrease in fats and better in protein.

Potato peels are additionally an incredible supply of fibre, so save time on peeling and depart them on.

If you feel adventurous, swap half the potatoes for some cauliflower, which is excessive in vitamin C and supply of folate.

If you wish to chat extra a couple of balanced and lifelike strategy to the vacations, I’m right here to assist. As a Kelowna registered dietitian at Your Independent Grocer, I present a spread of providers, reminiscent of digital one-on-one consultations, retailer excursions, and balanced recipe concepts for the vacations.

To be taught extra, guide a 15-minute discovery name with me at

Joy Zhang is a registered dietitian at in Kelowna.

Grilled Focaccia with Creamy Burrata Cheese and Basil


• 1 ACE rosemary focaccia bread (390 g), reduce in 12 slices (every about 3/4 -inch/2 cm thick)

• 1/4 cup further virgin olive oil

• 8 inexperienced onions

• 1/2 cup chopped contemporary parsley

• 1/3 cup chopped contemporary basil

• 3/4 tsp salt

• 1/2 tsp freshly floor black pepper

• 2/3 cup PC Black Label Basil Infused Extra Virgin Olive Oil

• 2 massive balls contemporary burrata cheese (every about 290 g), drained and torn in items

• 2 tbsp PC Black Label Basil Infused Extra Virgin Olive Oil

• 12 PC Black Label Caper Berries in Brine


1. Preheat barbecue to medium-high warmth. Brush one facet of focaccia with 3 tbsp (45 mL) of the olive oil. Brush onions with remaining 1 tbsp (15 mL) olive oil. Place bread, oiled facet down, on grill. Cook for 3 to 4 minutes, turning as soon as, or till browned on either side with gentle grill marks; switch to serving platter. Place onions on grill, perpendicular to grates. Cook for about 3 minutes, turning as soon as, or till wilted and really mushy; switch to reducing board.

2. Once onions are cool sufficient to deal with, chop finely; switch to small bowl. Add parsley, basil, 1/2 tsp (2 mL) of the salt and 1/4 tsp (1 mL) of the pepper. Stir in 2/3 cup (150 mL) basil oil till mixed; spoon over grilled focaccia. Arrange burrata items over prime of herb combination. Drizzle 2 tbsp (25 mL) basil oil evenly over prime. Sprinkle with caper berries and remaining 1/4 tsp (1 mL) every salt and pepper. Serve instantly.

This article is written by or on behalf of an outsourced columnist and doesn’t essentially replicate the views of Castanet.

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