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Even after a cardiac event, even if you have type 2 diabetes or high blood pressure, you still deserve to enjoy beautiful holiday food. So I asked some of the top culinary dieititans to share their heart-healthy holiday favourites, and compiled them here along with a couple of my own.
Dietitians love food. We’ll happily break bread with loved ones, at the holidays or anytime. We might savour shortbread or chocolates, but our superpower is making vegetables, fruit, whole grains, nuts, and even legumes taste great.
So if you want a delicious, nourishing crowd-pleaser 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 the American spellings for words like flavour/flavor.
Colourful Appetizers
- Refreshing Pomegranate Salsa – This is one of my longtime favourites.
As Kristyn describes, it’s “…bright, colourful, crunchy, festive and tantalizing to the tastebuds! And, it is loaded 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
- King Trumpet Mushroom with Umami White Bean Puree – I always appreciate when people can incorporate heart-healthy legumes into tasty dishes.
In Cindy’s words, it’s “…a crowd-pleasing dish that is equally beautiful and delicious! An umami-packed plant-based dish with bold flavors that all guests will love.”
Created by Cindy Chou, RDN, cozy chef, dietitian, and founder of The Sound of Cooking®
Never-Boring Salads
- Kale and White Bean Salad with Pumpkin Seed Pesto Dressing – A fresh dark green vegetable like kale balances a heavy holiday meal, and the pesto dressing is sure to add dazzling flavour.
As Sheri says, “you’ll enjoy the coolness of a crisp salad and hearty fall flavors from pumpkin seeds, cranberries, and kale”
Created by Sheri Gaw, RDN, CDCES
- Mango Curry Chicken, Prunes & Millet Warm Salad – I love the unusual ingredients in this, from millet (a whole grain!) to apricots and prunes.
To quote Cristel: “This recipe is inspired by Moroccan flavours, and it can be served warm, or cold – as a salad, or grain bowl.”
Created by Cristel Moubarak RD, Dietitian and Founder, nutriFoodie
- Spinach and Kale Salad with Pomegranate Mustard Dressing is worth trying just for the quick pomegranate dressing, which a great match for spinach and kale.
Top that with “…crumbled goat cheese, toasted walnuts, pomegranate seeds, and some slivered shallots … drizzle with the dressing and you have a gorgeous salad that will be perfect on any holiday table.”
Created by Laura M Ali, MS, RDN a culinary nutritionist and author of the “MIND Diet for 2″
Energizing Entrees
- Salmon with Pomegranate – This would be a stunning centrepiece for a holiday meal, not to mention deliciously heart-healthy.
As Jenny says, “Salmon roasted to perfection, then topped with a fresh chopped herbs in extra virgin olive oil and sprinkled with pomegranate arils. This is a beautiful and festive addition to your holiday table.”
Created by Jenny Shea Rawn, MS, MPH, RD
- Vegan Stuffed Shells with Kale and Sun-Dried Tomatoes – This is a surprisingly 100% plant-based special dish, for any vegans at the table, or people who just enjoy fresh, flavourful food.
If you’re not so sure about plant-based cheeses, Melissa is reassuring: “…I was scared to try making them without ricotta and mozzarella…. but … WOW! Let me tell you that this is the BEST vegan recipe I have made yet!”
Created by Melissa Altman-Traub MS, RDN, LDN
- Savoury Pecan Loaf is another favourite around our house.
A hearty entree for vegetarians who eat eggs and dairy, it pairs well with mashed potatoes and gravy (vegetarian or not), complemented by salad or roasted vegetables.
Passed down to my sister-in-law and published here by me!
A Fresh Sweet Sauce
- Low Sugar Cranberry Sauce – Cranberry sauce is a holiday favourite, but wouldn’t it be nice if you could reduce the sugar while keeping it flavourful?
Kristi describes this as “…made with fresh apples, oranges, and cinnamon, which makes it more of a spiced apple cranberry sauce. You’re going to love it!”
Created by Kristi Ruth RDN, CNSC, LDN
Gorgeous Gifts (or Snacks!)
- Orange Spice Gluten-Free Thumbprint Cookies – Surprisingly, these are mostly pureed raw cashews, with a small amount of gluten-free flour, ground flax, maple syrup, and seasonings.
(You can use all-purpose flour if you don’t need them to be gluten-free.)
EA promises, “I guarantee you’ll absolutely love these delicious cookies!”
Created by EA Stewart, MBA, RD at Spicy RD Nutrition
- Peppermint Hot Cocoa Cookies (no-bake) – A fun and tasty party offering, these holiday date balls are so pretty they’ll have everyone gushing.
Laura calls them an “an ultra-seasonal treat that’s kind to your heart”.
The dates are blended with raw cashews and chia or flax seeds, which adds healthy fats and fibre to balance the sugar.
Created by Laura Yautz, RDN, Owner, Being Nutritious
- Christmas Granola – I make this sweet and spicy treat every year for teachers, neighbours, and coworkers.
I like giving something out of the ordinary, and the whole grain oats, oat bran, and walnuts are a heart-healthy bonus.
Created by Josée di Stasio, cookbook author and television personality, adapted by me.
Share your favourites with us!
Are you going to try any of these or perhaps other holiday dishes in the delicious/heart-healthy/right for you “sweet spot”? I’d love to see them, and so would members of my free Facebook group, the Sweet Spot Heart-Healthy Cooking Club.
Share your feedback in the comments for this post on Facebook or if you have a picture, make a new post so all will see it.
May the hugs and kindness in your holidays exceed the stress. Breathe, delete the last few things from your to-do list, connect with your favourite people, cook some great food, and enjoy!
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