Written by: Kirby Moir, RDN, LDN Food City Registered Dietitian 

The joys of the holiday season mean festive celebration, spending time with loved ones, and plenty of delicious food.  The whirlwind of activities that kick off with Halloween and continue through Thanksgiving and Christmas can mean indulging in favorites for several months.  How does one strike a balance between maintaining health and still enjoying favorite holiday traditions? Give opportunity for new traditions by trying a few techniques to eat smart and focus on wellness this holiday season.  

 

Balance is key.  

Embrace all foods and avoid an all or nothing mindset.  This mindset occurs by setting unrealistic expectations or goals.  For example, going to a party with the mindset to not consume any sugar, and then find a large spread of delectable desserts. Most people who fall into temptation will then abandon efforts and vow to try harder next time.  This approach backfires by not leaving space for favorite foods.  Replace an all or nothing approach with the mindset to focus on nutrient rich foods first.  Add more fiber, lean protein, and healthy fats and enjoy indulgent choices in moderation. By giving permission to savor and enjoy holiday favorites it is often easier to consume a portion and maintain balance. 

 

Bring a dish or two.

If attending a holiday gathering offer to bring a dish or two.  Prioritize preparing dishes that add color from fruits and vegetables. For a simple option try a large fruit or vegetable platter.  To elevate this pair with a homemade dip or transfer to festive holiday platter. This high fiber, nutrient rich option is great for snacking and perfect for parties.  Order table ready party trays and platters instore or online from Food City. A crowd-pleasing option with no preparation required. 

For a traditional sit-down dinner try roasted vegetables.  Winter is full of fresh produce like winter squash, kale, Brussels sprouts, sweet potatoes, pears, and pomegranate.  Couple in season produce with olive oil and add warming spice blends like clove, cinnamon, or nutmeg.  Roast in the oven to achieve a rich, savory dish.  Garnish vegetables with fresh herbs – like- rosemary or pomegranate seeds for a colorful and festive finish.  

 

Smart Swaps. 

Trying to improve eating habits does not mean changing every item on the table a few small tweaks can offer balance.  

When making baked goods use fruit puree. An equal amount of fruit pure, like unsweetened applesauce, for oil in cake, brownie, bread, or muffin mixes. The fruit adds flavor, moisture, and tenderness to baked goods when the oil is omitted.

Dips and side dishes can be lightened up by using fat-free milk, yogurt, sour cream, or cream cheese. Use these in place of the whole-fat products. A dollop of vanilla fat-free yogurt makes a nice substitute for whipped cream on desserts.  If looking for a swap for cream, try fat free canned evaporated milk.  An easy way to make your baking a little bit healthier, lower in calories and more nourishing.

When it comes to the centerpiece for your holiday table, try leaner options. Food City full-service meat department is staffed with Certified Butchers who can help with planning, preparation tips, and custom cuts.  Try a tenderloin roast for your holiday celebration to bring joy to the whole family. A tender beef roast is lean, succulent, and flavorful. The tenderloin roast is from the loin meaning it will provide less fat per ounce and offers more than 20% of daily iron and zinc recommendations 

A favorite holiday flavor pairing is tenderloin roast with festive cranberry sauce. The cranberry sauce uses fresh cranberries to add extra fiber and reduce sugar. 

Tenderloin Roast  

• 2 to 3 pounds beef tenderloin roast 

• 1 pound pearled onions 

• 2-packs ShortCuts Brussel sprouts 

• 1 tablespoon olive oil

• 1 teaspoon salt, divided

• 2 tablespoons chopped fresh thyme leaves

• 2 tablespoons chopped rosemary leaves

• 2 tablespoons chopped garlic 

• 1 tablespoon pepper

 

Cranberry Sauce

• 2– 12 oz bags fresh cranberries

• 3 tablespoons finely chopped shallots

• ¼ cup brown sugar 

• 1 teaspoon grated lemon zest

• 1 teaspoon orange zest

• ¼ cup balsamic vinegar

• 1/3 cup orange juice 

• 1/3-1/2 cup water 

• 1 teaspoon chopped thyme leaves

• ¼ teaspoon salt 

To make cranberry sauce.

1. Preheat oven to 350 degrees.  Combine all ingredients in 13x9 baking dish and roast for 45-50 minutes until cranberries have softened and juices have started to thicken.  Remove from oven and allow to cool for 15-20 minutes. Once cooled, transfer to fridge while roast cooks. 

 

To make roast.

1. Heat oven to 425°F. 

2. Bring a large pot of water to a boil. While the water is coming to a boil, trim off the root ends of the onions. Prepare a large bowl of ice water.

3. Place the onions in the boiling water and boil for 2 minutes. Drain. Submerge the onions in the ice water and let sit, stirring with your hand once or twice for a few minutes until cool enough to handle.

4. Use your fingers to pinch the stem end of the onions and the skin will loosen and then slide right off.

5. Combine onions, Brussels sprouts, oil and ¼ teaspoon salt on metal baking pan; toss to coat. Set aside.

6. Pat roast dry with paper towel to remove moisture. 

7. Combine thyme, rosemary, garlic, and pepper in small bowl. Add mixture evenly over roast 

8. Place roast in shallow roasting pan. Do not cover.  Place prepared vegetables in oven with roast. Roast beef at 425°F for 35 to 45 minutes for medium rare; 45 to 50 minutes for medium doneness. Roast vegetables 45 to 50 minutes or until tender and lightly browned.

9. Once roast is removed from oven reduce heat to 350 degrees transfer cranberry sauce to oven to warm while roast rest. Allow roast to rest for 15-20 minutes before slicing. 

For more inspired holiday recipe ideas visit our Meals and Recipe Center.