Christmas and indulgent treats go hand-in-hand. Even when following a balanced nutrient-filled diet, the odd treat can of course be enjoyed. However, with Christmas starting earlier each year, trays heaving with indulgent treats are to be expected at every family gathering or impromptu get-together from mid-November on, and it can sometimes be disconcerting for someone trying to keep their cholesterol in check, or if they’ve been advised to follow a heart-healthy diet.
Whether it’s for your own health or that of a loved one, planning is key to ensure a nutrient-dense diet is maintained. On Christmas Day or on the morning of a festive get-together, it’s important to have a filling breakfast, packed with slow-releasing carbohydrates and protein.
Scrambled eggs with smoked salmon on wholegrain toast would make for a nutritious and tasty start to the day. Turkey is a lean meat, packed with protein, vitamins, and minerals, but it’s best to avoid the skin when considering a heart-healthy diet. When making stuffing include a low-salt wholemeal bread and add nuts such as chestnuts or walnuts to add bulk and nutrients. Plenty of vegetables, such as sprouts, carrots, and parsnips, are always encouraged as part of nutrient-rich diet, but ensure they’re lightly steamed to maintain their optimal nutrient content. If roasting a few potatoes, use a little olive oil in place of goose fat or butter.
Cream-based desserts are plentiful at Christmas time, but kefir or Greek yoghurt are great alternatives to cream and are packed with gut-friendly nutrients. Ultra-processed snacks are lurking everywhere around the festive period. They tend to be salt-ladened and are best avoided when following a heart-healthy diet. Alternative snacks to enjoy in moderation over the festive season are a few squares of dark chocolate (at least 70% cocoa), homemade popcorn with spices in place of salt, unsalted almonds, or frozen grapes.
Ingredients: Serves 8
For the spiced berry chia jam:
500g mixed berries, frozen
2tbsp water
2tbsp honey
¼ tsp cinnamon
Pinch of nutmeg
2tbsp chia seeds
Zest of 1 orange
For the trifle layers:
100g soft, good-quality bread, crusts removed
500ml vanilla Greek yoghurt
For the toppings:
50g hazelnuts, chopped
Handful of blueberries
Handful of raspberries
Rosemary sprigs
Method
1. To prepare the chia jam, place the berries, water, honey, cinnamon and nutmeg into a medium-sized saucepan, and place over a medium heat. Bring to the boil, then reduce the heat and simmer for 10 minutes, mashing the fruit intermittently. Remove from the heat and stir through the chia seeds and orange zest. Allow to cool fully before making the trifle.
2. To assemble the trifle, place a layer of the cooled chia jam on the base of the trifle bowl. Top with the thin slices of the soft bread. Add some more of the jam and continue layering the bread and berries until all have been used up.
3. Top with a an even layer of Greek yoghurt. Add a sprinkle of the hazelnuts around the edges along with a few blueberries, raspberries, and a dew little sprigs of rosemary. Serve and enjoy.
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