Even after a heart attack, even if you have type 2 diabetes or high blood pressure, you still deserve to enjoy the beautiful food of the holidays. So I asked some of the top culinary nutritionists to share their heart-healthy holiday favorites, and I’ve collected them here along with a few of my own.
Dietitians love food. We will gladly break bread with loved ones, at the holidays or at any time. We may taste cookies or chocolates, but our superpower is making vegetables, fruits, whole grains, nuts, and even legumes taste great.
So if you want a colorful, delicious, nutritious crowd for a holiday gathering, we’ve got you covered.
Note: Some of the contributors are in the US, so when I quoted their writing, I left off the US spelling for words like taste/taste.
Colorful appetizers
- Refreshing Pomegranate Salsa – This has been a long time favorite of mine.
As Kristyn describes, it’s “…bright, colorful, crunchy, festive and tantalizing to the taste buds! And, it’s packed with antioxidants! Serve as a salsa or as a condiment with chicken or fish.”
Created by Kristyn Hall MSc, RD, Dietitian and Certified Health and Wellness Coach(r), Chief Energizing Officer, Energize Nutrition
- Trumpet king mushroom with Umami white bean puree – I always appreciate when people can incorporate heart-healthy legumes into delicious dishes.
In Cindy’s words, it’s “…a crowd-pleaser that’s equal parts beautiful and delicious! A plant-based dish full of umami with bold flavors that all diners will love.”
Created by Cindy Chou, RDN, hospitality chef, nutritionist and founder of The Sound of Cooking®
Never Boring Salads
- Kale and White Bean Salad with Pumpkin Seed Pesto Dressing – A dark green vegetable like kale adds freshness and balance to a hearty holiday meal, and pesto dressing adds a burst of flavor.
As Sheri says, “You’ll enjoy the coolness of a crisp salad and the hearty fall flavors of pumpkin seeds, cranberries, and kale.”
Created by Sheri Gaw, RDN, CDCES
- Warm salad with mango chicken, plums and millet – I love the unusual ingredients in this, from millet (a whole grain!) to apricots and plums.
Let me quote Cristel: “This recipe is inspired by Moroccan flavors and can be served hot or cold – as a salad or a bowl of grains.”
Created by Cristel Moubarak RD, nutritionist and founder, nutriFoodie
- Spinach and cabbage salad with pomegranate mustard dressing it is Worth trying just for the quick pomegranate dressing, which goes especially well with spinach and kale.
Top with “…shredded goat cheese, toasted walnuts, pomegranate seeds and some chopped shallots…drizzle with the dressing and you have a wonderful salad that will be perfect on any holiday table.”
Created by Laura M Ali, MS, RDN, culinary nutritionist and author of “MIND Diet for 2”
Dynamic inputs
- Salmon with pomegranate – This would be an amazing healthy centerpiece for a holiday meal.
As Jenny says, “Salmon seared to perfection, then tossed with fresh chopped herbs in extra virgin olive oil and sprinkled with pomegranate. This is a beautiful and festive addition to your holiday table.”
Created by Jenny Shea Rawn, MS, MPH, RD
- Vegan stuffed shells with cabbage and sun-dried tomato – This is an amazingly 100% plant-based specialty dish that will delight every vegan at your table.
If you’re worried about plant-based cheeses, Melissa is reassuring: “…I was afraid to make these without ricotta and mozzarella… but… WOW! Let me tell you, this is the BEST vegan recipe I have ever made!”
Created by Melissa Altman-Traub MS, RDN, LDN
- Savory Pecan Loaf it is another favorite in our house.
A hearty meal for vegetarians who eat eggs and dairy, it pairs well with mashed potatoes and gravy (vegetarian or non-vegetarian), topped with salad or roasted vegetables.
It was passed on to my sister-in-law and posted here by me!
A lighter sweet sauce
- Low Sugar Cranberry Sauce – Cranberry sauce is a holiday favorite, but can we reduce the sugar while keeping it tasty? Absolutely!
Kristi describes it as “…made with fresh apples, oranges and cinnamon, making it more like a tangy apple cranberry sauce. You’ll love it!”
Created by Kristi Ruth RDN, CNSC, LDN
Great gifts (or snacks!)
- Gluten Free Orange Spice Imprint Cookies – Surprisingly, these are mostly pureed raw cashews, with a small amount of ground flax, gluten-free flour, maple syrup and spices.
(You can use all-purpose flour if it doesn’t need to be gluten-free.)
EA promises, “I guarantee you will absolutely love these delicious cookies!”
Created by EA Stewart, MBA, RD at Spicy RD Nutrition
- Warm Mint Cocoa Cookies (No Bake) – A fun and delicious party favor, these date balls are so pretty they’ll make everyone drool.
Laura calls them “a super-seasonal treat that’s kind to your heart.”
Mix dates with raw cashews and chia or flax seeds, which add healthy fats and fiber to (somewhat) balance out the sugar.
Created by Laura Yautz, RDN, Owner, Being Nutritious
- Christmas granola – I make this sweet and spicy treat every year for teachers, neighbors and co-workers.
I like to give something out of the ordinary and whole oats, oat bran and walnuts are a heart-healthy boon.
Created by Josée di Stasio, cookbook author and TV personality, adapted by me.
Share your favorites!
What are your favorite delicious / heart-healthy / holiday “sweet spots”? We’d love to see them in my free Facebook group, the Sweet Spot Heart-Healthy Cooking Club.
And if you try any of these dishes or have feedback, please share it below this post to the group.
May the hugs and kindness in your holidays overcome the stress. Breathe, cross the last few things off your to-do list, connect with your favorite people, cook great food and enjoy!
