There’s only one ingredient that definitely doesn’t belong on a Festive plate: guilt. We’re here to have fun & feast – because healthy needs to be fun to be sustainable. Fortunately, the traditional festive feast is packed with nutritional powerhouses that you can feel great about eating, so ditch the guilt & dig in!
These bitter little berries are high in Vitamin C, fibre and antioxidants. The
proanthocyanidins in cranberries are specifically beneficial for supporting our hard-working livers. Add them to your plate and feel good that you’re supporting your immune system, gut health and liver all in one!
Shop bought cranberry sauce, while delicious, can often have more sugar in it than cranberries. For a healthier (and yummier) alternative, you could make your own cranberry sauce from frozen cranberries, orange juice and maple syrup or honey to sweeten. Or you can find organic cranberries in our Beetroot & Ginger and Beetroot & Berries instant smoothies.
I know, i know – most people claim to hate brussel sprouts, because when they are boiled into little fart bombs, they aren’t enjoyable. But roasted with chestnuts and garlic, bacon & walnuts or orange zest & cranberries – they are a completely different vegetable! Try it!
Either way, brussel sprouts are some of the most nutritious seasonal greens available in the UK in December. They’re a great source of Vitamin C and Folate (great for expectant mothers!) and high in gut healthy fibre. Getting enough fibre during the festive season is the best way to beat the bloat, and slow the absorption of sugar into your blood stream which will help to keep your blood sugar stable.
Yes we are potato lovers at FOGA. Did you know that potatoes score exceptionally high on the satiety index? This means that while they are a high carb food, they fill you up and keep you full. The method of cooking does impact how satiating they are – boiled potatoes scored the highest, followed by mash then roast potatoes and chips much lower down.
Potatoes also contain resistant starch – this is a type of starch that is not broken down and fully absorbed by the body so it reaches the large intestine, where it becomes food for the beneficial bacteria in your gut. Research has also shown that resistant starch can improve blood sugar control especially for people with insulin resistance.
Nutrition.org have a couple of suggestions for how to improve the nutritional value of your roast potatoes. 1) Try cutting your potatoes into bigger pieces – this means less fat is absorbed during cooking. 2) Swap half your standard potatoes with sweet potatoes – these can also contribute to your 5 a day, and are delicious with cinnamon 3) Leave the skins on to get more gut healthy fibre and slow the absorption of sugar into your bloodstream.
Clementines, tangerines & satsumas
These little orange stocking fillers not only look and smell fresh & zesty, they are jam packed full of immunity-supporting vitamin C. Delicious with breakfast, dipped in chocolate as a healthy pudding or find it in our delicious Carrot Cake plant protein shake.
Parsnips & Carrots
These underrated veggies are great roasted alongside your potatoes. They are deliciously sweet, carry no cholesterol and are rich in Vitamin C, Folate, K, E plus poly-acetylene antioxidants. Parsnips belong to the same family as carrots, and they have both been found to include falcarinol, panaxydiol and methyl-falcarindiol which studies have found contain anti-inflammatory and anti-fungal properties.
What better time to try those fancy looking nuts in M&S that come with the nut cracker. Nuts are a great source of monounsaturated fats and contain a variety of nutrients including potassium, iron, zinc, B vits and skin-boosting Vitamin E. One of our favourite ways to incorporate nuts is to have them chopped on the top of porridge with a sprinkle of cinnamon.
They’re also a great homemade gift; try this easy recipe:
- Mix 500g of mixed whole nuts (pecans, walnuts, cashews, almonds, peanuts) with ¼ tsp cayenne, ¼ tsp cinnamon, ¼ tsp cumin, 1 tsp salt, ¼ tsp black pepper in a bowl.
- Melt 30g of butter and add 60ml of maple syrup, then pour over the nuts.
- Spread over a baking tray and roast for 15 mins at 180.
- When cool, pop in a kilner jar with a ribbon for a lovely homemade gift!
Starter Kits are Perfect Gifts
If you want to give a gift that makes a difference, try our starter kits. With 14 shakes and a FOGAMATIC for
£80 £55, they’ll be thanking you for the whole year.