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Sharing a meal is healthy for your heart in more ways than one, but it does not have to mean overdoing it over the festive season.
The Heart Foundation's Holiday Cookbook is filled with recipes that not only are about togetherness, but also find meals that taste good and aren't as heavy on your body to process.
Among the mains recipes are chicken schnitzel with broccoli slaw, roast vegetarian loaf, prawn and quinoa salad and Thai-spiced fish with mango coriander sambal.
There's also recipes for breakfasts, sides, snacks and of course, desserts (a healthy take on a chocolate almond olive oil cake, anyone?)
Heart Foundation Senior Dietitian Jemma O'Hanlon said the recipes were made with one very important ingredient in mind: togetherness.
"While we're certainly focusing on heart-healthy recipes, we're also keen to see people cooking together and sharing these meals with others. We know that for many people, the festive season can be one of loneliness," she said.
"Staying socially connected and talking with family and friends can help wellbeing. You can enhance your wellbeing even more by eating the right kinds of foods during the holidays."
While spending some time with friends and family can have positive benefits for your heart, overindulging can undo a lot of that good.
"There's often a lot of extra helpings and sweet treats, and despite our best intentions, many of us end up overeating and indulging more than we intend to. This can take a toll on our heart health," Jemma said.
"The good news is that by making some small changes, it's possible to strike a balance and still enjoy the holiday festivities."
Among the foundation's tips for healthier eating over the holidays are:
- Add a heart healthy twist to traditional Christmas recipes: When cooking, use healthy oils and ingredients like nuts, seeds, avocados and olive oil. Instead of adding salt to boost flavour, change things up with herbs, spices, citrus and vinegar.
- Make vegetables the star of your celebration menu: our hot holiday summers are a perfect time for colourful, tasty salads.
- Keep moving: shift your celebrations beyond the table, by taking the whole family walking or bike riding. Alternatively, set up a game of backyard cricket or kick the footy in a local park.
- Be aware of how long the festive season lasts: remember to pace yourself, it's OK to indulge a little, but it's important to get back to healthy eating habits. Start your New Year with a heart healthy eating resolution.
You can download the book for free here.
