Tips for Surviving the Festive Season with Superfoods

The holiday festivities are in full swing but you can keep it healthy with superfoods.

What will this coming year be like for you? Will it mirror last year, with unnecessary weight gain as you give yourself licence to ‘let go,' only to work extra hard to shed those guilt-ridden love handles? The end-of-year festive season encourages abundance and excess.

Imagine tables groaning under the weight of richly roasted meats, roast potatoes, large T-bone steaks, and boerewors sizzling on the open braai, accompanied by kilojoule-laden sauces swimming with fat, buttery garlic bread rolls, mayonnaise-filled potato salad, and ice cream made with real cream. And let’s not forget the delicious puddings, cakes, chocolates, and sweets, or the gift hampers from clients and friends. Not to mention all the restaurant meals and office year-end party buffets! Aaaah, then there are the litres of beer, wine, cocktails, shooters, and sweet liqueurs. No wonder many of us gain weight over the holidays!

While occasional indulgence can be part of enjoying the festive season, the frequent party-going during the holidays can make it challenging to maintain mindful eating habits and regular exercise.

So why not be different this year? We’re not suggesting you skip the puddings and snack on celery sticks while your friends enjoy their wine — that’s certainly no fun! Instead, be aware of the temptations and make a conscious effort to choose better options when it comes to what you eat and drink whenever possible.

5 Tips for Surviving the Festive Season with Superfoods

Our tips and suggestions below will help you incorporate superfoods into your meals and celebrations this festive season. These will help you avoid the ‘bulge,’ so you won’t need such strict New Year resolutions!

Here's a list of the top 10 most popular superfoods, in no particular order, along with their potential health benefits:

1. Blueberries: High in antioxidants, blueberries may help reduce the risk of heart disease, cognitive decline, and certain cancers.
2. Salmon: Rich in omega-3 fatty acids, salmon may help lower triglycerides, reduce inflammation, and improve heart health.
3. Kale: Packed with vitamins A, C, and K, as well as minerals like calcium and iron, kale may help support eye health, immune function, and bone health.
4. Acai Berries: These small, dark purple fruits are rich in antioxidants, fiber, and heart-healthy fats, which may help support cardiovascular health and weight management.
5. Spinach: High in iron, calcium, and vitamins A and K, spinach may help support eye health, bone health, and immune function.
6. Pomegranates: Rich in antioxidants and vitamins C and K, pomegranates may help reduce inflammation, improve heart health, and support cancer prevention.
7. Quinoa: A complete protein and rich in fiber, iron, and magnesium, quinoa may help support heart health, digestive health, and muscle function.
8. Goji Berries: These small, red fruits are rich in antioxidants, vitamins A and C, and minerals like potassium and iron, which may help support eye health, immune function, and energy levels.
9. Chia Seeds: High in fiber, protein, and omega-3 fatty acids, chia seeds may help support heart health, digestive health, and weight management.
10. Turmeric: Containing a powerful antioxidant called curcumin, turmeric may help reduce inflammation, improve cognitive function, and support cancer prevention.

1. Don’t Arrive at Food-Filled Festivities with an Empty Stomach

Arriving hungry can lead to overeating. Instead, grab a smart snack beforehand that includes superfoods to keep you satisfied.

Super Snack Options:

• Chia Pudding: Mix chia seeds with almond milk and a touch of honey, then top with fresh blueberries or goji berries for a nutrient-packed snack.
• Spinach and Kale Smoothie: Blend spinach, kale, a handful of frozen blueberries, and a splash of pomegranate juice for a refreshing, antioxidant-rich drink.
• Salmon and Avocado Bites: Spread mashed avocado on whole-grain crackers and top with a small piece of smoked salmon for a protein and omega-3 boost.

2. Offer to Bring a Dish to Festive Gatherings

Bringing a dish ensures there’s at least one healthy option available. Incorporate superfoods into your recipes to make them both delicious and nutritious.

Super Salad Option 1: Three-bean salad (a great alternative to high-fat salads like potato mayo, as it is high in fibre and nutrients and provides lasting satiety).

Healthy Three-Bean Salad 

Ingredients:

• 1 cup green beans, trimmed and cut into 1-cm pieces
• 1 cup canned chickpeas (garbanzo beans), rinsed and drained
• 1 cup canned kidney beans, rinsed and drained
• 1 cup canned black beans, rinsed and drained
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped (or cilantro for a twist)
• 1/4 cup red bell pepper, diced (optional, for extra crunch)

For the Dressing:

• 3 tablespoons olive oil
• 2 tablespoons apple cider vinegar (or red wine vinegar)
• 1 tablespoon Dijon mustard
• 1 teaspoon honey (or maple syrup for a vegan option)
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin (optional, for a smoky flavor)
• Salt and pepper, to taste

Instructions:

1. Blanch the green beans: Bring a pot of water to a boil, add the green beans, and cook for 2–3 minutes until tender-crisp. Drain and immediately transfer to a bowl of ice water to stop the cooking process. Drain again and set aside.
2. Combine the beans: In a large bowl, mix the green beans, chickpeas, kidney beans, black beans, red onion, parsley, and red bell pepper (if using).
3. Make the dressing: In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, garlic, cumin (if using), salt, and pepper until well combined.
4. Toss the salad: Pour the dressing over the bean mixture and toss gently to coat everything evenly.
5. Chill and serve: Cover and refrigerate for at least 30 minutes to let the flavors meld. Serve cold or at room temperature.

Optional Add-Ins:

• A handful of cherry tomatoes, halved
• A sprinkle of feta cheese (if not vegan)
• A pinch of chili flakes for heat

This Three-Bean Salad is perfect as a side dish, a light lunch, or even a meal prep option. It’s high in protein, fiber, and healthy fats, making it both nutritious and satisfying.

Super Salad Option 2: This kale and Quinoa salad is a fantastic alternative to high-fat options like potato salad. It’s high in fiber, protein, and essential nutrients.

Kale and Quinoa Salad

Ingredients:

• 2 cups kale, chopped and massaged with olive oil
• 1 cup cooked quinoa
• 1/4 cup pomegranate seeds
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup toasted almonds or walnuts
• 1/4 cup dried goji berries
• Dressing: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon honey, salt, and pepper to taste

Instructions:

1. Combine kale, quinoa, pomegranate seeds, feta, nuts, and goji berries in a large bowl.
2. Whisk together the dressing ingredients and toss with the salad.
3. Serve chilled or at room temperature.

Superfood-Enhanced Main Course:

• Salmon with Turmeric and Spinach: Bake salmon fillets with a turmeric and olive oil rub, and serve on a bed of sautéed spinach. This dish is rich in omega-3s, antioxidants, and vitamins.

Superfood Side Dish:

• Roasted Sweet Potatoes with Chia Seeds: Toss sweet potato wedges with olive oil, sprinkle with chia seeds, and roast until crispy. The chia seeds add a crunchy texture and a boost of omega-3s and fiber.

Super Dessert Options:

• Dark Chocolate and Goji Berry Bark: Melt dark chocolate (70% cocoa or higher), spread it on a baking sheet, and sprinkle with goji berries and chopped almonds. Let it set in the fridge for a guilt-free sweet treat.
• Acai Berry Bowl: Acai berries are rich in antioxidants and make a great festive dessert. Blend frozen acai puree with a banana and a splash of almond milk, then top with granola, chia seeds, and fresh pomegranate arils for a colorful, nutrient-packed treat.
• Colourful fresh fruit salad: Fruit in season with Greek Yoghurt dressing (fruits are high in antioxidants, fibre, and essential nutrients!).

Greek Yogurt Dressing for Fruit Salad

Ingredients:

• 1 cup plain Greek yogurt (unsweetened or lightly sweetened)
• 1–2 tablespoons honey or maple syrup (adjust to taste)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• Zest of 1 orange (optional, for a citrusy kick)
• 1–2 tablespoons freshly squeezed orange or lemon juice (optional, for tanginess)

Instructions:

1. In a small bowl, whisk together the Greek yogurt, honey (or maple syrup), and vanilla extract until smooth.
2. Add the ground cinnamon and mix well.
3. If you want a citrusy flavor, stir in the orange zest and juice.
4. Drizzle the dressing over your fresh fruit salad and toss gently to coat.

Optional Add-Ins:

• A pinch of nutmeg for warmth.
• A splash of almond or coconut extract for a unique twist.
• Chopped fresh mint leaves for a refreshing touch.

This dressing is creamy, lightly sweetened, and packed with flavor, making it a perfect healthy alternative to custard.

3. Eat Mindfully

Eat slowly and savour every bite. It takes 20 minutes for your stomach to signal to your brain that you are feeling full. Many of us have had a 3 course meal in that time and then it's too late when we are overly full and the heart burn starts!

Incorporate superfoods into your meals to make them more satisfying and nutrient-dense.

4. Avoid the Buffet Trap

Serve up your food on a plate and leave the table. Try to always eat while sitting and using cutlery, not just mindless nibbling with your fingers. Buffets can be a temptation, but you can make smarter choices by focusing on superfood-based options.

Super Finger Food Options:

• Fruit Kebabs with Pomegranate Drizzle: Skewer fresh fruits like blueberries, strawberries, and pineapple, and drizzle with pomegranate reduction for a festive touch.

5. Don’t Categorise Foods as ‘Good’ or ‘Bad’

Enjoy your favorite holiday treats in moderation, but balance them with superfood-rich options.

Try not to categorise foods as either ‘good' or ‘bad' and rid the thinking that eating healthier means giving up their favorite foods, i.e., the ‘bad' foods. It’s simply all about moderation, not elimination. So when it comes to the decadent Christmas puddings, chocolate liqueurs and creamed cakes, have half a portion but still enjoy the taste!

If You Choose to Drink Alcohol

Alcohol can add empty calories, but you can make smarter choices by incorporating superfoods into your drinks.

• Always eat food before or with alcohol. Before heading out to that function or family gathering, have a small healthy snack like a piece of fruit or a handful of biltong or unsalted nuts. This will help stabilise your blood sugar levels, reducing the temptation to overindulge at the party.
• Drink slowly and take small sips, limiting your intake to no more than one unit of alcohol per hour. Consider alternating each alcoholic beverage with a glass of still or sparkling water. Be cautious with cocktails, as they are often much higher in sugars and calories and can be easy to overconsume because they taste so good! Sweet or creamy drinks can add unnecessary fat and calories — often equivalent to a bar of chocolate. Opt for drinks like whiskey, brandy, or vodka with soda water for lower-calorie options.
• To avoid the 29 kJ per gram of alcohol that we easily consume, stick to still or sparkling water with a twist of lemon, or choose a spritzer where you dilute wine with a sugar-free drink or soda water.

Super Drink Options:

• Turmeric Ginger Mocktail: Mix turmeric, ginger, lemon juice, and sparkling water for a refreshing, anti-inflammatory drink. Add a touch of honey for sweetness.
• Pomegranate Spritzer: Mix pomegranate juice with sparkling water and a splash of lime for a festive, low-calorie drink. Garnish with fresh pomegranate seeds for extra flair.

Final Thoughts on Healthy Eating During the Holidays

By incorporating superfoods like blueberries, salmon, kale, acai berries, spinach, pomegranates, quinoa, goji berries, chia seeds, and turmeric into your festive meals, you can enjoy the season without compromising your health. Remember, it’s all about balance and making mindful choices. If you indulge in a rich meal or dessert, balance it out with a nutrient-packed dish at your next meal. And don’t forget to stay active — even a brisk walk can help keep your metabolism up during the holidays.

Enjoy the festive season with delicious, superfood-rich recipes that nourish your body and keep you feeling your best!

Editor's Note: Did you know that studies show that people who maintain a healthy diet during the festive season are more likely to stick to their New Year resolutions? Making mindful choices can lead to lasting lifestyle changes! Here is an article with Tips for staying Healthy during the Festive Season. And for the rest of the year, here is an article on A Healthy Children’s Party.