Food for Living Healthy Eating Christmas Newsletter
Just a little note to say a big Happy Christmas to you all and thanks for all your support and advice in 2009. Here is to a great 2010!!
Here are a few recipes for you to consider over the Christmas holiday. I’ve tried to reduce the amount of sugar and simple carbohydrates and replaced with whole grains and sugar alternatives. Some tips to keep your health in check this Christmas:
Try to increase your intake of green leafy vegetables such as broccoli, cauliflower, Brussels sprouts and kale which help the liver to detox.
Increase your consumption of onions, ginger and garlic, which act as prebiotics – feeding your good gut bacteria and keeping your immune system in check.
Sprinkle a little lemon on your salad or have a half a lemon in hot water, it helps your liver to detox.
For Christmas dinner:
Try to buy free range turkey, if possible.
Remember to fill your plate half with vegetables, quarter with turkey or alternative and the final quarter with carbohydrates.
For carbohydrates, use both roast sweet potatoes and normal potatoes to increase the anti oxidants in the meal.
Try to steam vegetables to retain nutrient value, or roast with the minimum oil.
Wild rice stuffing
This is a great alternative to bread stuffing for healty eating and contains more fibre, anti oxidants, nutrients and essential fatty acids!!
|125g wild rice
250 g long grain brown rice
1 medium onion (chopped)
180g diced celery
500g mushrooms (chopped)
1 green apple (diced)
4 garlic cloves
125g chopped walnuts
6 dried apricots
125g fresh parsley
2 tbsp fresh sage
3 tbsp fresh thyme
½ tbsp fennel seeds
130ml water or chicken stock
Salt and pepper to taste
|Bring 900ml of water to the boil. Meanwhile wash wild and other rice and add to boiling water. Bring down to simmer and let cook for 45 mins.
If water is left after cooking, drain off.
Place in a large mixing bowl.
Heat the water or chicken stock in a saucepan and add the onions, sauté for 5-10 mins.
Add mushrooms and onions and sauté for another 5 mins.
Add in the rest of the ingredients.
Pour over the mixing bowl filled with rice, mix well and set aside.
Always stuff turkey just before putting in oven.
This is a sugar free sauce which is very tasty and fits into a healthy eating plan.
|250 ml fresh orange juice
1 tsp minced root ginger
1 tsp minced orange zest
¼ tsp cinnamon
340 g fresh or frozen cranberries
100 g crushed pineapple
125 ml honey
|Bring orange juice, ginger, zest and cinnamon to boil on a high heat.
Rinse cranberries if fresh and add to liquid once boiling.
Reduce heat to medium and cook uncovered for about 10 mins.
Add crushed pineapple (you can crush with a fork) and honey and remove from heat and allow to cool.
Roast Root Vegetables salad
Try this as a warm salad with some chopped up leftover turkey for a great healthy eating meal.
2 small sweet potatoes
1 inch root ginger - grated
Salt and pepper to taste
Selection of salad leaves
|Pre heat oven to 200oc
Wash and peel vegetables into similar sized cubes.
Place in bowl and sprinkle with a little oil, the ginger and salt and pepper
Lay out on baking tray and bake for 20 – 30 mins.
Mix with salad leaves, parsley and chopped turkey, Sprinkle with a little lemon juice and extra virgin olive oil.