By Thandi Hallinan (RD)SA
The holiday season is here, and with it comes the promise of delicious meals, memorable gatherings, and a bit of downtime to relax and celebrate. While it’s tempting to dive into the season with abandon, there’s a way to enjoy it all and feel fantastic. This December, let’s emphasize wellness with mindful eating, refreshing sips, and a focus on supporting local South African farmers.
Mindful festive eating: savour every bite!
There’s something truly magical about festive food – it’s often filled with memories, family traditions, and flavours we look forward to all year. That’s why mindful eating is such a game-changer during the holidays. Rather than feeling guilty or overindulging, mindful eating encourages us to slow down and savour every bite, creating a sense of satisfaction that lasts longer.
Quick tips for mindful festive eating
- Fill up on colour: Colourful, nutrient-rich foods like leafy greens, roasted veggies, and vibrant summer fruits are not only beautiful but packed with fibre, vitamins, and antioxidants. They help fill us up with the good stuff, leaving room to enjoy treats in moderation.
- Portion your plate: Holiday spreads can feel overwhelming with all the options, so try balancing your plate with a mix of vegetables, lean proteins, and your favourite festive treats. This way, you get to enjoy a taste of everything without feeling too stuffed.
- Savour the flavours: Mindful eating is about making each bite a mini celebration. Take the time to appreciate the crunch of a roasted veggie, the sweetness of a fruit, or the richness of the dessert. By eating slowly and mindfully, we often feel fuller, satisfied, and more connected to the holiday meal.
The festive season is meant to be enjoyed, so give yourself permission to indulge – just make each bite count!
Fresh and festive alternatives
Healthy holiday recipes don’t mean giving up on the festive feel! These dishes offer the same indulgence and excitement of holiday meals but pack a nutritional punch, making you feel great without missing a thing. Each recipe embraces local, seasonal produce, so you’re not only boosting health but also celebrating South Africa’s seasonal foods.
A hit at any braai, these marinated chicken skewers are tender, flavourful, and packed with protein. The fresh lemon, herbs, and a hint of garlic add an irresistible punch that’ll have everyone asking for more. Not only is this dish delicious, but it’s lean and rich in protein, perfect for filling up without the heaviness of richer holiday meats.
- Ingredients: 500g chicken breast, 1/4 cup lemon juice, fresh rosemary, thyme, garlic, olive oil, salt, and pepper.
- Instructions: Cut the chicken into cubes and marinate in lemon juice, olive oil, fresh herbs, and crushed garlic. Let it sit for at least 30 minutes for the flavours to infuse. Skewer the pieces and cook on the braai until golden brown. Serve hot with a garnish of lemon slices and rosemary sprigs for extra flair.
2. Sweet potato and butternut bake with cinnamon and honey
This dish combines the earthy sweetness of sweet potato and butternut with warm spices and a drizzle of honey. This dish is visually stunning and bursting with flavour. Plus, it’s rich in vitamins A and C, helping boost immunity and skin health. It’s like a holiday dessert in disguise, but packed with fiber and beta-carotene!
- Ingredients: 2 medium sweet potatoes, 1 medium butternut, 1 tbsp honey, 1 tsp cinnamon, 2 tbsp olive oil.
- Instructions: Dice the sweet potato and butternut, toss with olive oil, honey, and cinnamon, and roast at 180°C for about 30-40 minutes. Let it caramelize for a delicious depth of flavor. For a festive touch, garnish with fresh parsley or pomegranate seeds.
3. Festive fruit salad with mango and coconut
Finish off the meal with a light and tropical fruit salad. Using fresh mango, pineapple, and a sprinkle of shredded coconut, this dish is as refreshing as it is vibrant. It’s a natural, low-calorie dessert that’s hydrating and full of vitamin C. Plus, it’s an easy way to bring South Africa’s freshest produce into your festive table.
- Ingredients: 2 ripe mangoes, 1 cup pineapple chunks, 1/2 cup pawpaw, shredded coconut.
- Instructions: Cut the mango, pineapple, and pawpaw into bite-sized pieces. Toss together and sprinkle with coconut for extra texture. Serve chilled to bring out the fruity sweetness.
Sip smart: hydration and festive beverages
With summer in full swing, hydration is essential, especially during the holiday bustle. Here are a few festive beverages that are as refreshing as they are beautiful – and won’t leave you with a sugar crash.
1. Rooibos iced tea with ginger and lemon
A South African staple, rooibos is the perfect caffeine-free tea for hot days. By adding ginger and lemon, you get a refreshing zing and a festive feel. Rooibos is loaded with antioxidants and has no caffeine, making it a gentle and refreshing drink that’s easy on the body.
- Instructions: Brew rooibos tea with fresh ginger slices and a squeeze of lemon juice. Let it cool and serve over ice with extra lemon slices. Add a splash of sparkling water and a few mint leaves for an added sparkle.
2. Sparkling berry and mint water
This drink is both beautiful and refreshing. Berries are full of antioxidants and vitamins, while mint adds a fresh kick, making this a delicious yet nutritious option.
- Instructions: Fill a jug with sparkling water and add fresh strawberries, raspberries, and mint leaves. Allow the flavours to infuse for a few minutes, then serve with extra berries for garnish.
3. Fruit-infused water with watermelon and basil
Add a hydrating twist with a watermelon-basil infusion. It’s subtle, unique, and a great conversation starter. Watermelon is hydrating and filled with vitamins, and basil adds a unique, slightly peppery flavour that pairs beautifully with the sweet melon.
- Instructions: In a jug, add sliced watermelon and fresh basil leaves to cold water. For a stronger infusion, let it sit in the fridge for an hour before serving.
Supporting local: a gift that keeps giving
The holidays are a wonderful time to support South Africa’s farmers and markets. When we buy locally, we’re not just getting fresh produce but also supporting sustainable practices, reducing carbon footprints, and celebrating our country’s incredible diversity of foods.
Why buy local?
- Freshness and Nutrition: Local produce doesn’t need to travel far, so it’s fresher, packed with nutrients, and full of flavour.
- Environmental Benefits: By choosing local, we’re reducing transport-related emissions, supporting a cleaner, greener environment.
- Community Impact: When we buy from local farmers, we’re investing in our communities. Supporting local businesses boosts our economy and helps farmers thrive.
- Challenge Yourself: This season, see if you can create a festive meal entirely from local ingredients. Whether it’s a fresh salad, a beautiful braai, or a delicious dessert, you’ll get the satisfaction of knowing you’re celebrating the season in a meaningful, sustainable way.
Here’s to a festive December that’s all about balance, health, and the joy of celebrating South African flavours and community!
Remember that our Registered Dietitian is available to answer any nutrition-related questions or queries at
Thandi.Hallinan@empactgroup.co.za
Copyright © 2021 Empact Group, All rights reserved.
You are receiving this email because you are part of the Empact family.
Our mailing address is:
Empact Group
22 Milky Way
Linbro Park
Johannesburg, Gauteng 2090
South Africa