Great ideas for a deliciously healthy Christmas Day

Christmas Day is just around the corner, so the Heart Foundation has a few simple tips to help you enjoy the festivities.

“This is a time of year when people often worry about over-indulging, especially with meals, when there are lots of gatherings with friends and family. But it is easy to ensure that you have a happy and healthy Christmas,” said Kathy Bell, Chief Executive Officer, Heart Foundation (Victoria).

Here are a few great ideas for a deliciously healthy Christmas Day:

1. For a healthier Christmas roast use oils such as canola, sunflower or olive oil to brush meat and vegetables. Cook the meat on a rack and the vegetables in a separate dish.

2. Make vegetables or salads the main part of your meal. For a great roast vegetable recipe, visit the Heart Foundation website: www.heartfoundation.org.au

3. Choose smaller serves.

4. Mangoes, apricots, nectarines, peaches, plums, cherries and berries are at their beset over Christmas. Serving them sliced on a large platter makes a delicious and refreshing dessert. Try sprinkling with some fresh mint.

5. You can still enjoy your Christmas pudding; just have a small piece with Heart Foundation Tick approved custard or ice-cream.

6. Have iced water on the table and give it a refreshing twist – add some citrus slices, a wedge of rockmelon or mint leaves and a few strawberries to flavour Give gifts that make being active fun – like neoprene balls for the beach or pool, a Frisbee, kite or cricket set.

7. If the weather is fine, make the most of having the whole family or friends together and get active – start the day with a swim at your favourite beach or river, or enjoy a backyard dip. Go for a walk after lunch, play some backyard cricket, or try-out your new Christmas gifts in the park.

RECIPE: SMOKED TROUT AND FIGS
Serves 4
Prep time: 20 mins

Ingredients
4 handfuls mixed baby salad leaves (mesclun)
200g smoked trout flesh, broken into bite-sized pieces
6 fresh figs, quartered
20g pine nuts, lightly toasted

Dressing
1 tsp freshly squeezed lemon juice
1 tb extra virgin olive oil

Method

1. To make dressing, combine lemon juice, oil and 2 tablespoons hot water in a screw top jar. Shake until well combined. Season with freshly ground black pepper.

2. Place the salad leaves in a large bowl and toss with the dressing. Arrange leaves on a platter and top with trout, figs and pine nuts.

Nutrients
Per Serve

Energy (kJ) 797
Protein (g) 15.0
Total Fat (g) 11.0
Saturated Fat (g) 1.5
Poly-unsaturated Fat (g) 3.4
Monounsaturated Fat (g) 5.2
Carbohydrate (g) 7.0
Dietary Fibre (g) 2.6
Sodium (mg) 42
Potassium (mg) 571

This recipe and others can be found in the Heart Foundation’s The New Classic Cookbook. To purchase a copy telephone 1300 36 27 87 or visit www.heartfoundation.org.au