The festive season is a time for indulgence, but it doesn’t have to mean unhealthy eating. With the right mindset and recipes, you can enjoy delicious treats and meals while sticking to healthy habits.
Nicole Jennings, spokesperson for Pharma Dynamics, highlights that the Dietary Approaches to Stop Hypertension (DASH) principles, which are widely recognised for their cardiovascular benefits, can guide the public toward balanced eating even during holiday celebrations.
“The DASH diet emphasises fruits, vegetables, whole-grains, lean proteins and low-fat dairy,” she says. “It’s a perfect approach for festive feasting, as it allows you to enjoy flavourful meals without the guilt.”
Here’s how you can embrace a heart-healthy festive season, featuring recipes from the award-winning Cooking from the Heart resource that was developed by Pharma Dynamics in partnership with well-known cookbook author Heleen Meyer and the Heart and Stroke Foundation South Africa.
1. Nutrient-packed plates
During the holidays, focus on creating colourful plates packed with seasonal fruits and vegetables. It’s not just visually appealing – it’s packed with nutrients, too.
Summer kebabs (pictured)
These vibrant skewers are a hit at any gathering. Combine grilled mushrooms, steamed broccoli, bell peppers and cherry tomatoes for a veggie version, or add lean chicken or pineapple for variety. Pineapple’s natural sweetness and tenderising properties make it a delightful addition.
Pack a salad jar
Prepare your favourite green salad and add a spoonful or two of cooked pasta. Toss in cubes of cheddar or feta cheese with well-drained tinned tuna (or even cooked chicken), and you have a delicious meal in one. It’s nutritious, portable and fun to eat. To elevate your salad, try this dressing recipe.
2. Satisfying sweets without the guilt
You don’t have to skip dessert to stay healthy. Choose options that are naturally sweet and nutrient-rich.
Carrot cake smoothie
A refreshing blend of carrot, pineapple, banana, apple and spices like cinnamon and nutmeg. This smoothie captures the essence of carrot cake without the added sugar. It’s a perfect festive treat.
Fruit skewers with chocolate
For a quick dessert, thread strawberries, bananas and pineapple onto skewers. Dip them in dark chocolate for a decadent yet light treat.
Layered festive dessert
Create a parfait with plain yoghurt, fresh fruit, granadilla pulp, toasted coconut and nuts. It’s simple, elegant and refreshing – a guaranteed crowd-pleaser.
3. Elevate your braai game
South Africans love a good braai, and it can easily be made heart-healthy with a few tweaks.
Spicy chicken wings
Marinate chicken wings in a flavourful, DASH-approved spice blend and cook them on the grill, in the oven or air-fry them. Serve on skewers for easy eating.
Healthy side dishes
Skip the heavy, creamy salads and opt for steamed broccoli and cauliflower with a light, flavourful yoghurt-based sauce. This fresh twist on the classic cauli-cheese is a healthier, equally delicious alternative.
4. Homemade gifts from the kitchen
Homemade gifts are thoughtful, budget-friendly and promote healthier choices. Here are three ideas:
Nut and seed sprinkle
A crunchy topping for salads, soups or snacks. Learn how to make it here.
Dry braai rub
Elevate any barbecue with this seasoning blend.
Infused oils
Combine rosemary, garlic and chili with olive oil for a flavourful cooking or dressing oil.
5. Stay hydrated
Water is key: It plays a vital role in digestion, detoxification and even blood pressure regulation.
“Many people confuse thirst for hunger,” Jennings explains. “By drinking enough water, you can maintain energy levels and even support weight management.”
Add summer flair by infusing water with mint, lemon, cucumber or berries for a refreshing twist.
Sharing meals with loved ones is a cornerstone of a healthy lifestyle. Gather around the table, cook together and cherish the connection. “When we enjoy meals with family and friends, we’re more mindful of our portions and choices,” says Jennings. “It’s not just food for the body – it’s nourishment for the soul.”
This holiday season, let the principles of the DASH diet inspire your meals. With the right recipes and mindset, you can enjoy the festive spirit without compromising your health.
Click here for more heart-healthy recipes and tips.