The festive season is a time for indulgence, but it doesn’t have to mean unhealthy eating. With the right mindset and recipes, you can enjoy delicious treats and meals while sticking to healthy habits.
Nicole Jennings, spokesperson for Pharma Dynamics, highlights that the Dietary Approaches to Stop Hypertension (DASH) principles, which are widely recognised for their cardiovascular benefits, can guide the public towards balanced eating even during holiday celebrations.
“The DASH diet emphasises fruits, vegetables, whole grains, lean proteins and low-fat dairy,” she said. “It’s a perfect approach for festive feasting, as it allows you to enjoy flavourful meals without the guilt.”
Here’s how you can embrace a heart-healthy festive season, featuring recipes from the award-winning Cooking from the Heart resource, which was developed by Pharma Dynamics in partnership with well-known cookbook author, Heleen Meyer and the Heart and Stroke Foundation of SA.
1. Nutrient-packed plates: During the holidays focus on creating colourful plates packed with seasonal fruits and vegetables. It’s not just visually appealing; it’s packed with nutrients too.
Summer kebabs: These vibrant skewers are a hit at any gathering. Combine grilled mushrooms, steamed broccoli, bell peppers and cherry tomatoes for a veggie version or add lean chicken or pineapple for variety. Pineapple’s natural sweetness and tenderising properties make it a delightful addition.
Pork sosaties
Sosaties or kebabs are a popular way to cook meat over the coals. This simple marinade can be used for any meat.
- Ingredients:
2 tbsp (30 ml) lemon juice
2 tbsp (30 ml) sunflower oil
2 tbsp (30 ml) chopped fresh origanum
½ t (2,5 ml) salt
black pepper to taste
500 g leg or shoulder of pork, all fat removed and cut in cubes
1 onion, cut in pieces
1 green or red pepper, seeds removed and cut in pieces
½ pineapple, cut in pieces
- Method:
Mix lemon juice, oil, origanum, salt and pepper.
Place meat in a shallow dish and pour marinade over. Stir through to coat the meat.
Marinate for 30 minutes to one hour.
Thread meat with onion, pepper and pineapple onto sosatie sticks.
Braai over medium coals for 8-10 minutes on each side or until the meat is cooked, but still juicy.
- Tips:
Fry these sosaties over a medium heat in a frying pan using the marinade. This marinade can be used to make chicken or fish sosaties.
If available, dried prunes or apricots are delicious on these sosaties.
Add 1 teaspoon (5 ml) curry powder to the marinade, if preferred.
. Pack a salad jar: Prepare your favourite green salad and add a spoonful or two of cooked pasta. Toss in cubes of cheddar or feta cheese with well-drained tinned tuna (or even cooked chicken), and you have a delicious meal in one. It’s nutritious, portable and fun to eat.
Lemon and herb marinade
A versatile marinade for almost any fresh ingredient, from meat, fish and chicken to veggies. Lemon is such a wonderful and natural seasoning that it can enhance the flavour of almost any ingredient. The combination with fresh herbs is always delicious.
- Ingredients:
¼ cup (60 ml) olive or canola oil
3 tbsp (45 ml) lemon juice
1 tbsp (15 ml) finely grated lemon rind
2 t (10 ml) each chopped fresh rosemary, thyme, origanum and parsley (see tips)
black pepper to taste
- Method:
Mix all the ingredients together in a large mixing bowl and season with black pepper. Only season meat once ready to braai, with no more than 1½ teaspoon (7,5 ml) salt per kilogram of meat.
Place the any meat, chicken or fish in the bowl and mix well with the marinade to make sure that it is well coated.
Allow to marinate for one to two hours or overnight in the fridge. Fish should not marinate for more than 30 minutes.
Braai over medium coals until cooked to your preference. Cooking time will depend on the type of meat used. Brush with any extra marinade while braaiing.
- Tips:
Use dried herbs if preferred. Use ½ to one teaspoon (2,5–5 ml) each.
This marinade is best to be made and used straight away as the fresh herbs tend to discolour after some time.
Replace half the lemon juice and rind with orange juice and rind.
Salad ingredients, like cucumber, green beans, tomatoes and even avocado will be delicious with this marinade as a dressing. Or, serve over lightly cooked green veggies.
Toss butternut, baby marrows or veggies of your choice in the dressing and roast at 180°C.
2. Satisfying sweets without the guilt: You don’t have to skip dessert to stay healthy. Choose options that are naturally sweet and nutrient-rich.
Carrot cake smoothie: A refreshing blend of carrots, pineapple, banana, apple and spices like cinnamon and nutmeg. This smoothie captures the essence of carrot cake without the added sugar. It’s a perfect festive treat.
Carrot cake smoothie
This quick and easy smoothie is inspired by the flavour of a classic carrot cake. Sip on this guilt-free version and enjoy it as a breakfast or snack. It will keep you feeling fuller for longer.
- Ingredients:
2 tbsp (30 ml) raisins
¾ cup (180 ml) strong warm Rooibos tea
1 medium carrot, coarsely grated
½ small pineapple, peeled and cubed
1 medium banana, sliced
1 medium apple in the skin, chopped
¼ cup (60 ml) uncooked ordinary oats or ground almonds
½ tsp (2,5 ml) ground cinnamon
a pinch each ground nutmeg and ginger, or to taste
lemon juice to taste
- Method:
Soak raisins in Rooibos tea for 10-15 minutes to soften.
Place all the ingredients with the soaked raisins in a large jug. Blend with a stick blender until well blended. Season to taste with more ground spices and lemon juice.
Pour smoothie mixture into glasses and garnish with any extra elements used in the mixture; like a lemon wedge and sprinkle of cinnamon. If too thick, thin down with a little water or more Rooibos tea to your preference.
- Tips:
Peanut butter and blueberry smoothie: Replace the carrot and pineapple with another small banana and ½ cup (125 ml) frozen or fresh blueberries. Blend as above with 2 tbsp (30 ml) peanut butter (with no added salt or sugar) and 50 ml strong Rooibos tea. Garnish with more berries and ground spices. Makes 500 ml, to serve: two portions.
Overripe fruit, like berries or bananas, can be frozen in freezer bags – perfect for an ice-cold smoothie. First slice bigger fruit like banana or pineapple, and then freeze.
Fruit skewers with chocolate: For a quick dessert, thread strawberries, bananas and pineapple onto skewers. Dip them in dark chocolate for a decadent yet light treat.
Layered festive dessert: Create a parfait with plain yoghurt, fresh fruit, grenadilla pulp, toasted coconut and nuts. It’s simple, elegant and refreshing – a guaranteed crowd-pleaser.
3. Elevate your braai game: South Africans love a good braai and it can easily be made heart-healthy with a few tweaks.
Spicy chicken wings: Marinate chicken wings in a flavourful, DASH-approved spice blend and cook them on the grill, in the oven or air-fry them. Serve on skewers for easy eating.
Spicy marinade
The spices in this marinade make it perfect to use with chicken, beef, lamb or fish and ideal for home-made sosaties or see the tips for more ideas.
- Ingredients:
¼ cup (60 ml) olive or canola oil
1 tbsp (15 ml) mild curry powder or to taste
½ tsp (2,5 ml) turmeric
1 tsp (5 ml) ground cumin
1 tsp (5 ml) coriander seeds, crushed (see tip)
3 tbsp (45 ml) apple juice or Rooibos tea
2 tbsp (30 ml) lemon juice
1 tsp (5 ml) finely grated lemon rind
2 tbsp (30 ml) finely grated fresh ginger or 1 tsp (5 ml) ground ginger
black pepper to taste
- Method:
Mix the oil with the rest of the ingredients together in a jug. Remember to only season meat once ready to braai, with no more than 1½ teaspoon (7,5 ml) salt per kilogram of meat.
Place the meat, fish or chicken in a bowl and pour the marinade over. Mix until well coated.
Allow to marinate for 1-2 hours or overnight in the fridge. Fish should not marinate for more than 30 minutes.
Braai over medium coals until cooked to your preference. Cooking time will depend on the type of meat used. Brush with any extra marinade while braaiing.
Any unused marinade can be heated and served as a sauce. It is delicious served with brown rice, pap or even potatoes in the skin and the meat. Make double the marinade and refrigerate in a sterilised jar for up to two weeks.
- Tips:
Crush the coriander seeds with a rolling pin to release more flavour.
The strength of the curry powder will determine the spiciness of this marinade. Or add a finely chopped chilli for an even spicier version.
Tandoori: add ½ teaspoon (2,5 ml) paprika to half the marinade and stir this mixture into 1 cup (250 ml) low-fat plain yoghurt. Marinate lamb or chicken in this mixture overnight and brush over the meat while braaiing.
Sosaties: thread 1 kg of marinated meat cubes onto kebab sticks. Try beef rump, sirloin or chicken fillets. Add onion, mushrooms, peppers, pineapple and fresh lemon or bay leaves for colour and flavour. Braai to your preference.
Healthy side dishes: Skip the heavy, creamy salads and opt for steamed broccoli and cauliflower with a light, flavourful yoghurt-based sauce. This fresh twist on the classic cauli-cheese is a healthier, equally delicious alternative.
Broccoli and cauliflower with a creamy sauce
This is a lighter version of the well-known cauliflower cheese. By using yoghurt instead of a rich cheese sauce, broccoli and cauliflower is still a delicious side dish.
- Ingredients:
200 g broccoli
200 g cauliflower
¼ cup (60 ml) grated cheddar cheese
175 ml plain low-fat yoghurt
½ cup (125 ml) plain smooth low-fat cottage cheese
½ t (2,5 ml) ground nutmeg or paprika
4 t (20 ml) chopped fresh parsley
1 t (5 ml) prepared mustard (optional)
½ t (2,5 ml) salt
pinch of paprika or peri-peri
- Method:
Cut broccoli and cauliflower into smaller pieces.
Place in a pot with 1-2 cm of water and simmer until tender, but still crunchy. Drain well.
Mix cheese, yoghurt, cottage cheese, nutmeg, parsley, mustard and salt.
Pour some of this sauce over the veggies. Sprinkle with paprika and serve with the rest of the sauce.
Serve hot or at room temperature as a side dish with meat or chicken.
- Tip:
You can also use this sauce as a dipping sauce with veggies or spoon it over baked potatoes
4. Home-made gifts from the kitchen: Home-made gifts are thoughtful, budget-friendly and promote healthier choices. Here are three ideas:
Nut and seed sprinkle: A crunchy topping for salads, soups or snacks.
Nut and seed sprinkle
A basic green salad or tray of roasted veggies are turned into a feast with this sprinkle. The combination of spices with the crunchy texture of the roasted nuts and seeds adds lots of flavour to a variety of dishes. Nuts and seeds are known as good sources of healthy fats, so make them a part of your meals in different ways.
- Ingredients:
¾ cup (180 ml) coarsely chopped raw almonds
½ cup (125 ml) raw pumpkin seeds
½ cup (125 ml) raw sunflower seeds
½ cup (125 ml) raw sesame seeds
½ tsp (2,5 ml) dried thyme
½ tsp (2,5 ml) ground cumin
½ tsp (2,5 ml) ground cinnamon
¼ tsp (1,2 ml) ground mixed spice
- Method:
Preheat the oven to 180 °C. Line a medium baking tray with baking paper.
Mix nuts and seeds together and place on the baking tray. Spread into an even layer and roast for 10-15 minutes or until just golden brown. Check after 10 minutes and stir through. Take care not to burn them as this can happen quite quickly.
Remove from the oven and mix the herbs and spices into the hot nut and seed mixture. Allow to cool and store in the fridge in an airtight container for up to 1 month.
Enjoy the sprinkle over salads, roasted veggies, chicken portions and even avocado. It is delicious as a dip with bread and olive oil and combines well with many different foods
- Tips:
Any combination of nuts and seeds will work well. Make sure you stick to a ratio of ¾ cup (180 ml) nuts to 1½ cups (375 ml) seeds, or about 2 cups (500 ml) in total so that the spices are balanced.
Spoon over oats or yoghurt as a delicious breakfast sprinkle. It also works well sprinkled over fresh fruit. Try it over the berry and cinnamon oat bowls.
Infused oils: Combine rosemary, garlic and chili with olive oil for a flavourful cooking or dressing oil.
5. Stay hydrated: Water is key. Water plays a vital role in digestion, detoxification and even blood pressure regulation.
“Many people confuse thirst for hunger,” Jennings explained. “By drinking enough water you can maintain energy levels and even support weight management.”
Add summer flair by infusing water with mint, lemon, cucumber or berries for a refreshing twist.
Sharing meals with loved ones is a cornerstone of a healthy lifestyle. Gather around the table, cook together and cherish the connection. “When we enjoy meals with family and friends,” said Jennings, “we’re more mindful of our portions and choices. It’s not just food for the body, it’s nourishment for the soul.”
This holiday season let the principles of the DASH diet inspire your meals. With the right recipes and mindset you can enjoy the festive spirit without compromising your health. For more heart-healthy recipes and tips, visit Cooking from the heart (www.mydynamics.co.za/cooking-from-the-heart-healthy-recipes/recipes/).
