The holiday season is here! With this season, comes many cookies to bake, parties to attend, and family celebrations to have. My focus as a nutritionist is to help families maintain healthy habits while enjoying all the foods the holiday season brings.
Here are some simple tips that you and your little ones can follow at home:
1. Try to keep your regular meal timings during the holidays when you can: Routine is so important to maintain a healthy discipline and relationship with the food. Regular timings maintain a sense of security for your child - 3 healthy meals with healthy snacks every 2-3 hours!
2. Make veggies a part of healthy snacks by including them with a dip or adding them to a smoothie. For the fussy little ones, try shredding vegetables in soups or pasta sauces. Homemade bread is also a great way to get those micronutrients such as vitamins and minerals.
3. Spend time with your kids and get those curious minds busy in the kitchen. Involving them with holiday baking will get healthy conversations rolling. Little ones love to feel important, get them to choose a healthy recipe, and get them involved with appropriate tasks based on their age which also gives an opportunity to talk about safety in the kitchen.
4. Parents, you are a role model: Holidays are perfect for spending time with little ones and modeling healthy eating behaviours. Maintaining regular meal timings and eating together will help model good behaviour. When parents have a good relationship with food, kids are more likely to follow.
5. Holiday treats: I believe during festivities, food is a reason to celebrate, as it is sure to bring people together. Keeping well-balanced routine meals in check with the treats will help to maintain the balance. I like the 80-20 rule! 80% of the time think along the lines of well-balanced meals inclusive of protein, carbohydrates, and healthy fats along with hydration and 20% of the time allow the little ones the treats, the holiday fun foods.
6. Treats are treats and not BAD foods, do not make your child feel guilty about enjoying the treats. This allows them to appreciate moderation. Appreciation teaches them responsibility.
Here are some healthy recipes that you can incorporate and enjoy in your kitchen with your family!
Baked Berry Oats
Serves 6
2 cups oats (quick or traditional)
2 cups unsweetened almond milk
2 tbsps. maple syrup
1/2 cup unsweetened applesauce
1 tsp cinnamon
2 tbsps. chia seeds
2 cups frozen berries
1/4 cup sliced almonds
Preheat oven to 350ºF (177ºC). Grease a baking pan with coconut oil. Add all ingredients except the sliced almonds to a mixing bowl and stir until thoroughly combined. Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean. Sprinkle with sliced almonds before serving. Enjoy!
Crispy Prosciutto Soup
Serves 6
Ingredients:
· 3/4 tsp avocado oil
· 3 leeks (trimmed, roughly chopped)
· 3/4 yellow onion (chopped)
· 3/4 head cauliflower (cut into florets)
· 6 cups chicken broth
· 3/4 tsp sea salt 170 grams
· Prosciutto (sliced into small pieces)
· 2 cups canned coconut milk (full fat)
· 1/3 cup parsley (chopped)
Instructions
In a large pot or dutch oven, heat the avocado oil over medium heat. Once hot, add the leeks and onion and sauté for 4 to 5 minutes. Add the cauliflower, chicken broth and sea salt. Bring to a boil, then reduce heat and let simmer for 15 to 18 minutes.
Meanwhile, heat a large non-stick skillet over medium heat. Add the prosciutto and cook for 3 minutes per side or until crisp. Remove from the pan and set aside.
Add the coconut milk to the soup and stir to incorporate. Blend the soup with a stick blender or in a blender. Ladle into bowls and top with crispy prosciutto and parsley. Serve and enjoy!
Crackers with Pear, Cheese and Honey
Serves 1
Ingredients
· 30 grams seed crackers
· 1/4 pear (sliced thin)
· 56 grams cheddar cheese
· 3/4 tsp raw honey 1/8 tsp
· Thyme (fresh)
Instructions
Assemble the crackers on a plate. Top with pear slices and cheddar cheese. Drizzle honey over top and add thyme. Enjoy!
Frozen Yogurt Covered Blueberries
Serves 6
Ingredients:
· 3 cups blueberries (fresh or frozen, not wild)
· 1/3 cup plain Greek yogurt
Instructions:
In a bowl, combine blueberries and yogurt until well coated. Line a baking sheet with parchment paper. Transfer individual yogurt-covered blueberries to the sheet in an even layer. Freeze for at least 30 minutes before transferring to a freezer bag or a freezer-safe storage container. Continue to store in the freezer until ready to eat.
Wrapping Up
Implementing a healthy habit early on will lead them to make healthy decisions in their lives as they grow up and go into high school, post-secondary, and adulthood.
If you enjoy the recipes for the holidays with your little ones, reach out for more ideas on fun and healthy recipes.
About Sujata
Sujata is a Holistic & Culinary Nutritionist as well as a Metabolic Balance coach. Sujata helps her clients to overcome personal challenges and to help clients live their healthiest life.