Connect & Grow Magazine: Issue 15: November -December 2024
The festive season is a time of joy, connection, and often indulgence. For many, it’s a time when traditions come to life—whether sitting down to a Christmas feast, gathering for Hanukkah, or celebrating uniquely. These traditions vary greatly depending on personal beliefs, family customs, and regional influences. It’s a time of sharing, reflecting, and enjoying delicious meals.
But with all the excitement, it’s easy to let healthy eating habits slide. Many of us end up overindulging or getting caught in the mindset that the entire festive period is an excuse to treat ourselves. And while enjoying the festive fare is an essential part of the celebrations, keeping our nutrition balanced is equally important.
Embracing Whole Foods—With Flexibility
If you want to make healthier choices this festive season, embracing whole foods is a wonderful place to start. Meals rich in vegetables, fruits, legumes, and whole grains can offer the flavours and satisfaction we crave while nourishing our bodies. Whether hosting or contributing to a meal, consider adding a vibrant plant-based dish. Roasted vegetables, hearty grain salads, or a colourful fruit platter can complement traditional dishes and encourage your guests to enjoy healthier options.
However, it’s also important to respect the diversity of the festive season for each individual. For some, a Christmas ham or a seafood spread is a family tradition that brings joy and togetherness. Encouraging plant-strong choices doesn’t mean excluding these elements but balancing them with nourishing, plant-based sides that enhance the meal’s overall nutritional value.
One Day to Let Loose—Not Weeks
Letting your hair down on Christmas Day or during a special celebration is okay. The trouble comes when indulgence stretches across the whole holiday period, turning into weeks of overindulgence. This impacts our physical health and can leave us feeling sluggish and unmotivated by the time the new year rolls around.
Consider the festive day itself an opportunity to enjoy those extra treats—your favourite pavlova, a slice of pudding, or a savoury pie—without guilt. Afterwards, getting back into a rhythm of eating nourishing, whole foods can help reset your body and keep you feeling your best.
Tips for a Balanced Festive Season
Navigating the festive season doesn’t mean depriving yourself; it’s about finding balance. Here are a few tips to help you enjoy the celebrations while staying mindful of your nutrition:
Start the Day Right: On the days surrounding big meals, start your day with a healthy, whole-food breakfast. Smoothies, whole-grain toast, or a fruit salad can give you a solid nutritional foundation without feeling heavy.
Stay Hydrated: It’s easy to forget to drink water when busy socialising, especially when it’s hot outside! Staying hydrated supports digestion and helps manage portion control.
Focus on Portions: Pushing the plate high is tempting, but keeping portion sizes in check will allow you to enjoy all your favourite dishes without feeling uncomfortable.
Bring a Healthy Dish: If you’re attending a gathering, offer to bring a plant-based dish that you love. It’s a great way to share your healthy traditions and ensure there’s always something on the table that aligns with your eating goals.
Stay Active: Enjoy the warm Australian summer by walking, swimming, or playing a family game outside. Staying active will help balance out some of the festive indulgences and keep you feeling energised.
Listen to Your Body: Often, festive meals are so plentiful that we end up eating past fullness. Pay attention to hunger cues and allow yourself to stop when satisfied.
Celebrate the Season—Your Way
Ultimately, the festive season is about connection, joy, and celebrating with those we love. Food is a beautiful way to unite people, and there’s no one right way to do it. Remember that balance is key whether your festive season includes a full plant-based spread, a mix of traditional favourites, or something else entirely.
Enjoy your celebrations, savour the moments with family and friends, and trust that with a little mindfulness, you can have a delicious and nutritious festive season that energises and prepares you for the year ahead.
Check out recipes from Kathy on the couple of pages’
November –December Recipe
Spinach, Mushroom and Sweet Potato Quiche
This quiche is packed with flavour and nutrients. It features a hearty chickpea flour base and a delicious veggie filling. It’s great for making ahead and can be served warm or cold, making it perfect for bringing to a gathering. Consider making individual tarts as an entrée.
Ingredients:
1 cup quinoa
1 1/2 cups rolled oats
1/2 cup almond meal
1/2 cup water
1 tablespoon ground flaxseed
Pinch of salt
For the Filling:
1 small sweet potato, peeled and thinly sliced
1 cup mushrooms, sliced
1 cup fresh spinach, chopped
1 small red onion, finely chopped
1/2 cup chickpea flour
1/2 cup plant-based milk (e.g., almond, soy, or oat milk)
1/2 cup water
2 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon turmeric (for colour)
1/2 teaspoon salt (or to taste)
Black pepper, to taste
1 tablespoon lemon juice
Fresh herbs (like parsley or thyme) for garnish
Instructions:
Prepare the Crust:
Preheat your oven to 180°C.
In a food processor, blend the rolled oats until they form a fine flour. Add the almond meal, flaxseed, and salt. Pulse to combine.
Gradually add the water and pulse until the mixture forms a dough-like consistency. It should stick together when pressed.
Press the dough evenly into a tart or quiche tin (about 9 inches). Press firmly along the bottom and up the sides. Poke a few holes in the bottom with a fork to prevent bubbling.
Bake for 10 minutes, then remove and set aside.
Prepare the Filling:
Steam or roast the thinly sliced sweet potato until just tender but still holding its shape. Set aside.
In a non-stick pan, sauté the mushrooms and red onion (without oil) over medium heat until softened and lightly browned. Add a splash of water if needed to prevent sticking. Stir in the spinach and cook until wilted. Remove from heat.
Prepare the Chickpea Mixture:
In a mixing bowl, whisk together the chickpea flour, plant-based milk,
water, nutritional yeast, garlic powder, onion powder, turmeric, salt, and black pepper. Whisk until smooth and lump-free.
Stir in the lemon juice for a slight tang.
Assemble the Quiche:
Place a layer of the sweet potato slices over the pre-baked crust.
Spread the mushroom, spinach, and onion mixture evenly over the top.
Pour the chickpea flour mixture over the veggies, spreading it out evenly with a spatula.
Bake:
Place the quiche in the oven and bake for 30–35 minutes, or until the top is firm and lightly golden.
Remove from the oven and let it cool for about 10 minutes before slicing.
Garnish and Serve:
Garnish with fresh herbs before serving. This quiche can be served warm or cold, making it ideal for transporting to events.
This quiche is light yet filling, making it a great addition to any festive meal. The oats in the crust provide a hearty, whole-food base, and the chickpea flour filling is packed with protein and fibre. It can be made a day ahead and tastes even better the next day!
Note: Not a mushroom fan? You can easily swap out the mushrooms for another vegetable that suits your taste. Here are a few great alternatives:
Zucchini: Thinly sliced or diced zucchini adds a mild flavour and pairs well with the other ingredients.
Bell Peppers (Capsicum): These will add a sweet, slightly crunchy texture. Red or yellow peppers would also add a nice colour contrast.
Broccoli or Cauliflower: Small vegetable florets add a bit of crunch and a nutritious boost.
Asparagus: Thinly sliced asparagus works beautifully in quiches, adding a fresh and slightly earthy flavour.
You can use one of these options or mix and match to suit your preference.
Tips:
Feel free to customise the salad with your favourite seasonal vegetables or add chickpeas for extra protein.
Happy Christmas, one and all. May your festive season be filled with love, laughter and family fun.
Kathy Ashton
Registered Clinical/Medicinal Nutritionist
T: 0413 604 712
(C) 2024 Break Free Consultancy
Disclaimer: all information is accurate at the time of publication and is subject to change. Always seek input from a professional