19 November 2010

Have a heart-healthy Christmas

The festive season is not only a special time with family and friends, it's also that time of the year when we're tempted to over-indulge in our favourite kilojoule-laden foods.

The festive season is a wonderful time for festivals, celebrations and sharing special moments with our friends and families. Whatever your holiday tradition you'll most likely be faced with the temptation to indulge during December.

To have a heart-healthy holiday, you don't need to starve yourself on celery sticks and resort to boring tasteless meals. Just make a few simple swaps for healthier options throughout your day and convert those treasured favourite recipes into sensational healthier creations.

Here are some ways you can substitute ingredients to help you cut your calorie and fat intake:

Healthier alternatives to use in those special recipes:

250 ml butter

  • 1 Tbs extra virgin olive oil
  • 2 Tbs balsamic vinegar
  • 150 g rocket leaves
  • 1 avocado
  • 250 g smoked salmon
  • 325 g jar marinated goat's cheese, drained and crumbled
  • 2 Tbs roasted hazelnuts, coarsely chopped

  • 5-7 kg fresh or thawed plain turkey
  • Spice rub
  • 2 Tbsp (25 ml) ground sage
  • 1 tsp (5 ml) ground nutmeg
  • 1/8 tsp (1 ml) ground cloves
  • 2 Tbsp (25 ml) olive oil

  • 3 cups (750 ml) fresh or frozen (thawed) cranberries
  • 1 cup (250 ml) apple, diced (1 apple)
  • 1 cup (250 ml) pear, diced (1 pear)
  • 1 cup (250 ml) pomegranate seeds (1 pomegranate), optional
  • 1 Tbsp (15 ml) finely grated orange zest, 1 orange
  • 1 Tbsp (15 ml) shallot, finely diced
  • 1/3 cup (75 ml) fresh orange juice, from 1 orange
  • 1/3 cup (75 ml) cooking sherry, optional
  • 1 tsp (5 ml) cinnamon
  • = tsp (2 ml) black pepper
  • 1/8 tsp (0.5 ml) nutmeg
  • 2 dashes Tabasco sauce

  • 10-12 large juicy, deep purple ripe plums
  • 125 g sugar
  • 125 g blueberries
  • 3 cinnamon sticks
  • 1 vanilla pod
  • 2 cups (500 ml) fresh fruit juice (apple, orange or mango)
  • 30 ml (2Tbs) apricot or cassis liqueur (optional)
  • 30 ml (2 Tbs) fat free yoghurt (optional)


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