Healthy holiday cooking tips, plus a roasted root vegetable recipe
Posted: November 25, 2024
Holidays are for enjoying the company of family and friends stress free. Nutritious foods and mindfulness are a couple healthy holiday cooking tips to consider. [caption id="attachment_14307" align="alignright" width="450"]
Add friends, family and these tips to your holiday cooking traditions.[/caption]
Here, Marshfield Clinic Health System Registered Dietitian Jennifer Baldini offers more healthy holiday cooking tips to make all your upcoming celebrations more enjoyable.
Healthy holiday cooking tips
- Set expectations. You don't need to do it all, though it can feel that way around the holidays. Ask for help. Recruit your friends or family to assist with planning, baking or cooking.
- Prepare your kitchen. It may be helpful to organize and straighten up your kitchen for efficient baking and cooking. Get staple ingredients and proper tools.
- Make a plan. Start with a menu and a grocery list. It's okay to keep it simple. Then look at sales and shop ahead for what you can. ChooseMyPlate.gov has helpful recipes and tips.
- Practice mindful eating. Fill your plate with veggies, fruits and lean protein like white meat turkey. If something else catches your eye, take a small portion and savor each bite.
- Go media-free. Once it's time to sit down and eat, go no phones, no TV. Enjoy each other's company with conversation, reminiscing and laughter.
- Consistency over perfection. If you want to treat yourself, do so on the day you celebrate with family and friends (rather than all holiday season long). Then get back on track with a balanced diet.
- Plan for leftovers. Leftovers save you time and money. If there is a lot left, cut down on food waste by sending food home with your guests.
- Start new (active) traditions. After large holiday meals, encourage friends and family to be active with you – have a dance party, take a walk, or try a new sledding hill. Regular activity can help you make healthier food choices.
Test your holiday food smarts
If you truly want to keep off the winter pounds, you can be more selective in which foods make the cut. Take our quiz to test your choices for healthy holiday meals, apps, desserts and drinks. [xyz-ihs snippet="Holiday-Food-Smarts"]Roasted Root Vegetables
In the spirit of the season, Baldini offers this recipe for holiday cooking that's simple, colorful and good for you. Prep time: 10 minutes Cook time: 20-30 minutesIngredients
- Salt
- Pepper
- Garlic
- Suggested vegetables: onions, carrots, potatoes, sweet potatoes, beets, winter squash-butternut and acorn, cauliflower, broccoli, parsnips, Brussel sprouts, mushrooms, garlic
Instructions
Prep cooking pan- Use a roasting pan or rimmed baking sheet large enough to spread a single layer of vegetables
- Layer bottom of pan in vegetable oil or cooking spray
- See ingredients for vegetable suggestions
- Cut suggested veggies into equal-size pieces and toss them with vegetable oil to reduce pan sticking
- Add salt, pepper and garlic powder
- Optional post-cooking flavor: balsamic vinegar
- Pre-heat oven to 450 degrees F
- Place uncovered pan on the lower third of the oven
- Cook time: 20-30 minutes, check every 10 minutes
- Roast until golden brown and easily pierced with fork
[su_button style="default" background="#003E51" size="6" url="/-/media/marshfieldclinic/images/shine365/2019/11/Roasted-Root-Vegetables.pdf" target="_self"]Print Roasted Root Vegetables Recipe[/su_button]
[divider]For questions about eating healthy, talk to a Marshfield Clinic Health System provider.
[su_button style="default" background="#003E51" size="6" url="https://marshfieldclinic.org/appointments" target="_self"]Schedule appointment[/su_button] [su_button style="ghost" background="#003E51" color="#003E51" size="6" url="https://marshfieldhealth.iqhealth.com/" target="_self"]Message your provider[/su_button]
[divider]