The Ultimate Guide to Christmas

By December 18, 2019 Christmas
With Christmas around the corner and festive feasts on their way, the holiday season can seem challenging when it comes to maintaining all the hard work you have put in during the year. However, this guide to eating healthy for Christmas will help you prepare your own Christmas feast using healthier choices and provide you with recipes that can make Christmas parties guilt-free.
Making little healthy swaps throughout your Christmas cooking is a great way to still enjoy your favourite seasonal dishes whilst still making healthy choices.
Try these swaps out this year for yourself!

ENTREE SWAPS
SWAP Cream/Cheese based dips WITH Low-fat yoghurt/ricotta/light Philly base
SWAP Chips/Corn Chips WITH Oven-baked, rice based snacks, nuts,  fresh vegies
SWAP Lollies/Chocolate WITH Sugar free lollies, low fat/snack size chocolate, dried fruit
SWAP Cheese WITH Reduced fat variety, mix soft cheeses with fresh vegies e.g. tomato
SWAP Savory Biscuits/Pretzels WITH Choose low fat or oven baked, breadsticks
SWAP Kabana/Salami WITH Lean deli meats e.g. ham, chicken.MAIN SWAPS

SWAP gravy made from drippings WITH Gravy made from powder
SWAP Salad Dressing – oil & vinegar WITH No-Oil dressing/ vinegar only
SWAP coleslaw – full-fat dressing WITH Reduced fat dressing
SWAP roast vegetables in meat juices/oil  WITH Par-boil then roast with spray oil
SWAP Roast meat cooked in pan WITH Roast meat on rack, lean cuts
SWAP Poultry with skin/Pork crackling WITH Remove skin and crackling
SWAP Potato salad – creamy dressing  WITH Low-fat sour cream/yoghurt/mayo
SWAP Cold sliced ham WITH Lean thin sliced ham

DESSERT SWAPS 

Cheesecake – make with low-fat Philly/cream, have biscuit base only, not sides
Custard/Ice cream – use low fat variety, make with skim milk and sweetener
Fruit cake & Plum Pudding – have ½ slice or small slice, make own
Mince Pie & Shortbread – have 1 only, dried fruit, make own
Fruit salad in syrup – In natural juice or fresh
Jelly – Diet jelly, make with diet lemon soft drink for ‘fizz’.
Try some of these quick and healthy dip ideas to add flavour and colour to your platters. Serve with fresh vegetables (e.g. carrot sticks, celery sticks, chopped capsicum) or oven based rice snacks. Using Greek yoghurt as a base for dips is a great way to make dips healthier and tasty. Simply combine the following ingredients in a bowl and enjoy!
QUICK TSATZIKI RECIPE:
1 cup natural Greek yoghurt, reduced fat
2 tbs dill, roughly chopped
1 tbs garlic, crushed
1 tbs Extra Virgin Olive Oil
Juice from one lemon
SPINACH DIP RECIPE:
2 cups spinach wilted and chopped
200g light Philadelphia
2 tbsp low fat Greek yogurt
3/4 cup shredded light cheddar cheese
1/4 cup shredded parmesan cheese
1/4 tsp garlic powder
1/2 tsp salt
(Serve warm for melted cheese)
ROASTED EGGPLANT & GARLIC DIP:
4 medium-size eggplant flesh only, roasted
1 cup low fat Greek  yogurt
4 cloves garlic, pressed through a garlic press
3 tablespoons lemon juice
1/4 cup parsley
1 tablespoon olive oil, plus more to drizzle at the end
Salt and Pepper to season
Try something refreshing and bold this Christmas with this salad decorated in strawberries, feta, mint leaves and a drizzle of balsamic vinegar!
(Serves 4)
INGREDIENTS:
4 cups spinach leaves
2 cup rocket leaves
1 cup chopped strawberries
60g salt-reduced feta cheese, crumbled
1/2 cup roasted walnuts, roughly chopped
1/2 cup mint leaves
4 tbs balsamic vinegar
METHOD:
1. Combine spinach, rocket, strawberries, feta cheese, walnuts and mint leaves
2. Drizzle balsamic vinegar on top and serve.
NUTRITION INFO:
(Per Serving)

827kJ Protein: 9.4g    Fat: 14.6g    Sat- fat 2.2g    Carbs: 4.7g    Sodium: 229mg

(Serves 6)
INGREDIENTS

2 cups low-fat Greek yoghurt
2 tsps vanilla paste
1 cup fresh raspberries
1 cup fresh strawberries
1/2 cup dark chocolate chipsMETHOD
1. Add mix together the Greek yoghurt and vanilla.

2. Pour the mixture into a 20cm x 20cm square cake tin lined with baking paper

3. Add strawberries, raspberries and dark chocolate chips.

4. Freeze for at least 4 hours and cut to serve!

NUTRITION INFO:
(Per Serving)
983kJ     Protein : 6.8g    Fat: 10g    Sat- fat 6.2g    Carbs: 24.1g    Sodium: 81mg
The gift they are guarenteed to love…

Make Christmas gifting easy this holiday season and get your friends, family, those special to you or even a secret santa Two Greek Girls Cooking’s NEW cookbook ‘The Mediterranean Diet – The Lifestyle of Eating’.  This Book is filled with filled with fantastic expert health advice, mouthwatering recipes and tips on living the Mediterranean lifestyle.
Click here to order now!
This week on our social media:
Self Care Tips for Christmas

With the holiday season around the corner, life can get a bit hectic. Sometimes we get so lost in buying gifts, entertaining guests, visiting family, working and keeping kids busy on school holidays that we forget about ourselves. Follow these easy tips to ensure that you aren’t losing yourself during this crazy busy season.

Chuck a Peach on the Barbie!

With peaches in season during these hot Aussie summers, this grilled peach recipe goes great alongside a scoop of Low-Fat Greek Yoghurt and a sprinkle of Tree of Life muesli. This is the perfect Christmas dessert that doesn’t contain added sugar but is guaranteed to wow guests!

If you loved these posts, follow us on Facebook and Instagram @Treeoflifenutrition to keep up to date with great recipes, nutrition information and controversial food topics from a dietetics point of view. Also be sure to check out @twogreekgirlscooking on both Instagramand Facebook for all things the Mediterranean diet, Mediterranean recipes and events.
Start your mornings right this holiday season!
Muesli is a smart healthy breakfast option that often tastes bland but is essential for providing your body with the boost of energy it needs in the morning. With this in mind, our very own Desi Carlos has developed a muesli that not only tastes great, but is good for you too! This muesli boasts nutritional properties like lower GI, high fibre, omega 3 & 6, high in antioxidants, oat lower cholesterol.
Available at Tree of Life Nutrition,
Taylor Medical centre
1 kg bag of muesli for $19.50
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