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Healthy Christmas!

What is a healthy Christmas?

Promoting healthy habits during the holidays is a good way to maintain both physical and mental well-being. Here are some tips to make the holidays healthier:

  1. Eat a balanced diet:

    • Enjoy a balanced diet with plenty of vegetables, fruits and lean proteins.
    • Moderate the consumption of sugar, salt and fat.

  2. Portion control:

    • Pay attention to portion size to avoid overeating.
    • Try using smaller plates to visually reduce portions.

  3. Stay hydrated:

    • Drink enough water during the day.
    • Limit the consumption of sugary drinks and alcohol.

  4. Exercise regularly:

    • Stay active during the holidays by walking, dancing or participating in other physical activities.
    • Organize family activities that promote physical exertion.

  5. Get enough sleep:

    • Try to maintain a regular sleep pattern.
    • Sufficient sleep contributes to good health.

  6. Reduce stress:

    • Plan in advance and set realistic expectations.
    • Take time to relax with activities such as meditation, breathing exercises or walks in nature.

  7. Healthy alternatives:

    • Look for healthy recipes and substitute ingredients as necessary.
    • Choose lean proteins, whole grains and healthy fats.

  8. Share meals with others:

    • Enjoy meals with family and friends, and share the responsibility for preparing healthy dishes.

  9. Be aware of alcohol consumption:

    • Drink in moderation and consider alternating alcoholic drinks with water.
    • Avoid driving under the influence.

  10. Celebrate without excessive pressure:

    • Focus on the value of togetherness and the joy of giving rather than on material aspects.

By applying these tips, you can enjoy the holidays while maintaining your health. It's all about a balanced approach and making conscious choices.

Healthy recipes and examples for Christmas breakfast

  1. Greek Yogurt Parfait:

    • Ingredients:

      • Greek yoghurt
      • Fresh berries (strawberries, blueberries, raspberries)
      • Honey
      • Granola
      • Almonds (chopped)

    • Preparation:

      1. Layer Greek yogurt in a glass or bowl.
      2. Add a layer of fresh berries.
      3. Drizzle with honey and add a layer of granola.
      4. Repeat the layers and end with chopped almonds on top.

  2. Oatmeal porridge with Apple and Cinnamon:

    • Ingredients:

      • Oatmeal
      • Almond milk
      • Apple (cubed)
      • Cinnamon
      • Walnuts (chopped)

    • Preparation:

      1. Cook oatmeal in almond milk.
      2. Add diced apple, cinnamon and chopped walnuts.
      3. Stir well and simmer until the oatmeal is done.

  3. Whole wheat French toast:

    • Ingredients:

      • Whole grain bread
      • Eggs
      • Almond milk
      • Vanilla extract
      • Cinnamon

    • Preparation:

      1. Beat eggs, almond milk, vanilla extract and cinnamon together.
      2. Dip slices of whole wheat bread into the egg mixture.
      3. Fry the French toast in a pan until golden brown.

  4. Avocado Toast with Smoked Salmon:

    • Ingredients:

      • Whole grain bread
      • Ripe avocado
      • Smoked salmon
      • Lemon juice
      • Pepper and salt

    • Preparation:

      1. Mash the avocado and season with lemon juice, salt and pepper.
      2. Spread the avocado puree on toasted whole wheat bread.
      3. Top with slices of smoked salmon.

  5. Spinach and Feta Omelette:

    • Ingredients:

      • Eggs
      • Spinach
      • Feta cheese (crumbled)
      • Cherry tomatoes (halved)
      • Fresh basil

    • Preparation:

      1. Beat eggs and pour into a heated pan.
      2. Add spinach, feta and tomatoes.
      3. Fry until the eggs are done.
      4. Garnish with fresh basil.

These recipes provide a healthy start to the day and contain a good balance of nutrients to give you energy for the festivities. Adjust the ingredients to your taste and dietary requirements.

Healthy recipes and examples for Christmas lunch

  1. Quinoa Salad with Roasted Vegetables:

    • Ingredients:

      • Quinoa
      • Mixed vegetables (e.g. peppers, zucchini, cherry tomatoes)
      • Olive oil
      • Fresh herbs (e.g. basil, parsley)
      • Feta cheese (optional)

    • Preparation:

      1. Cook the quinoa according to the instructions.
      2. Roast the vegetables with olive oil in the oven.
      3. Mix the cooked quinoa and roasted vegetables.
      4. Garnish with fresh herbs and possibly feta cheese.

  2. Stuffed Sweet Potato with Chickpeas:

    • Ingredients:

      • Sweet potatoes
      • Chickpeas (drained and rinsed)
      • Greek yoghurt
      • Avocado (cubed)
      • Coriander (chopped)

    • Preparation:

      1. Bake sweet potatoes in the oven until soft.
      2. Make a filling of chickpeas, Greek yogurt and avocado.
      3. Stuff the sweet potatoes and sprinkle with chopped coriander.

  3. Shrimp and Quinoa Bowl:

    • Ingredients:

      • Cooked quinoa
      • Peeled shrimps
      • Cherry tomatoes (halved)
      • Avocado (sliced)
      • Lemon juice
      • Fresh parsley

    • Preparation:

      1. Fry the shrimps in a pan with lemon juice.
      2. Place cooked quinoa in a bowl and add shrimp, tomatoes and avocado.
      3. Garnish with fresh parsley.

  4. Chicken and Vegetable Skewers:

    • Ingredients:

      • Chicken fillet (in cubes)
      • Bell pepper (diced)
      • Mushrooms
      • Cherry or grape tomatoes
      • Olive oil
      • Herbs to taste

    • Preparation:

      1. Alternately thread chicken and vegetables onto skewers.
      2. Brush with olive oil and herbs.
      3. Roast in the oven or on the grill until the chicken is done.

  5. Zucchini Noodles with Pesto and Cherry Tomatoes:

    • Ingredients:

      • Zucchini noodles (made with a spiralizer)
      • Pesto sauce
      • Cherry tomatoes (halved)
      • Roasted pine nuts

    • Preparation:

      1. Briefly sauté the zucchini noodles in a pan.
      2. Mix with pesto sauce and add tomatoes.
      3. Sprinkle with roasted pine nuts.

These lunch recipes are not only healthy, but also tasty and festive. Adjust the ingredients to your preference and nutritional needs.

Healthy recipes and examples for Christmas dinner

  1. Grilled Salmon with Lemon-Dill Sauce:

    • Ingredients:

      • Salmon fillet
      • Lemon juice
      • Fresh dill (finely chopped)
      • Garlic (pressed)
      • Olive oil
      • Salt and pepper

    • Preparation:

      1. Marinate the salmon in a mixture of lemon juice, garlic, dill, olive oil, salt and pepper.
      2. Grill the salmon until done.
      3. Serve with extra lemon and sprinkle with fresh dill.

  2. Roasted Vegetables and Chicken Breast:

    • Ingredients:

      • Chicken breast
      • Mixed vegetables (carrots, potatoes, cauliflower, broccoli)
      • Olive oil
      • Fresh rosemary and thyme
      • Salt and pepper

    • Preparation:

      1. Marinate the chicken with olive oil, rosemary, thyme, salt and pepper.
      2. Roast the vegetables and chicken in the oven until done.
      3. Garnish with fresh herbs before serving.

  3. Quinoa Pilaf with Roasted Nuts:

    • Ingredients:

      • Quinoa
      • Mixed nuts (walnuts, almonds)
      • Dried cranberries
      • Onions (finely chopped)
      • vegetable stock
      • Fresh parsley (chopped)

    • Preparation:

      1. Fry onions in a pan, add quinoa and stir well.
      2. Add vegetable stock and cook quinoa according to instructions.
      3. Roast the nuts and add them to the quinoa together with dried cranberries.
      4. Garnish with fresh parsley.

  4. Stuffed Portobello Mushrooms:

    • Ingredients:

      • Portobello mushrooms
      • Spinach
      • Feta cheese
      • Cherry tomatoes (halved)
      • Garlic (pressed)
      • Balsamic vinegar

    • Preparation:

      1. Remove the stems from the portobello mushrooms.
      2. Fill with a mixture of spinach, feta, tomatoes and garlic.
      3. Sprinkle with balsamic vinegar and bake in the oven.

  5. Vegetarian Pumpkin Risotto:

    • Ingredients:

      • Arborio rice
      • Pumpkin cubes
      • Onion (finely chopped)
      • vegetable stock
      • Parmesan cheese
      • Fresh sage

    • Preparation:

      1. Fry onion in olive oil, add rice and stir until translucent.
      2. Add stock and pumpkin, stirring regularly until rice is cooked.
      3. Mix Parmesan cheese and garnish with fresh sage.

These dinner recipes provide healthy and delicious options for a festive Christmas dinner. Adjust the ingredients to your taste and dietary preferences.

Make healthy Christmas snacks yourself with recipes and examples

  1. Stuffed Dates with Almonds:

    • Ingredients:

      • Dates (pitted)
      • Almonds
      • Greek yoghurt
      • Honey

    • Preparation:

      1. Fill each date with an almond.
      2. Drizzle with a small amount of Greek yogurt.
      3. Drizzle with honey for a sweet touch.

  2. Caprese Skewers:

    • Ingredients:

      • Cherry tomatoes
      • Mozzarella balls
      • Fresh basil leaves
      • Balsamic glaze

    • Preparation:

      1. Thread a tomato, mozzarella ball and basil leaf onto small skewers.
      2. Place the skewers on a platter and drizzle with balsamic glaze.

  3. Cucumber boats with salmon spread:

    • Ingredients:

      • Cucumber (sliced)
      • Smoked salmon
      • Cream cheese
      • Dill (chopped)

    • Preparation:

      1. Mix cream cheese with chopped dill.
      2. Place cucumber slices on a tray and spoon some salmon spread on top.

  4. Roasted chickpeas:

    • Ingredients:

      • Chickpeas (drained and rinsed)
      • Olive oil
      • Paprika powder
      • Cumin
      • Salty

    • Preparation:

      1. Mix chickpeas with olive oil, paprika powder, cumin and salt.
      2. Roast in the oven until crispy.

  5. Guacamole with Vegetable Sticks:

    • Ingredients:

      • Ripe avocados
      • Tomato (diced)
      • Red onion (finely chopped)
      • Coriander (chopped)
      • Lime juice
      • Carrot and celery sticks (cut)

    • Preparation:

      1. Mash avocados and mix with tomato, red onion, coriander and lime juice.
      2. Serve with chopped carrot and celery sticks.

These healthy snacks are not only nutritious, but also festive and tasty. They add color and variety to your Christmas menu. Feel free to adapt the recipes to your taste and dietary needs.

Making healthy Christmas snacks for children

  1. Fruit Christmas Tree:

    • Ingredients:

      • Fresh fruits such as strawberries, grapes and pineapple
      • Wooden skewers
      • Green apple (for the base)

    • Preparation:

      1. Thread pieces of fruit onto the wooden skewers in the shape of a Christmas tree.
      2. Stick the skewers into a green apple as a base.

  2. Cheese and Grapes Christmas Wreath:

    • Ingredients:

      • Mini mozzarella balls
      • Grapes (red and green)
      • Basil leaves
      • Skewers

    • Preparation:

      1. Alternately thread mini mozzarella, grapes and basil leaves onto the skewers in the shape of a wreath.

  3. Santa Claus Faces:

    • Ingredients:

      • Apple slices
      • Strawberries (halved)
      • Greek yogurt or vanilla yogurt
      • Mini chocolate chips

    • Preparation:

      1. Place apple slices on a plate as a face.
      2. Place a halved strawberry on top as a Santa hat.
      3. Add Greek yogurt for beard and use mini chocolate chips for eyes.

  4. Santa Claus Bananas:

    • Ingredients:

      • Bananas
      • Strawberries (halved)
      • Mini chocolate chips
      • Coconut flakes

    • Preparation:

      1. Cut the bananas in half.
      2. Place a strawberry on top of the banana as a Santa hat.
      3. Use mini chocolate chips for the eyes and a piece of coconut flakes for the beard.

  5. Healthy Snowmen:

    • Ingredients:

      • Rice crackers
      • Cream cheese
      • Carrots (for the nose)
      • Olives (for the eyes and buttons)

    • Preparation:

      1. Spread cream cheese on the rice waffles.
      2. Add carrots for noses and olives for eyes and buttons to create snowmen.

These child-friendly snacks are not only fun to make, but also fun to eat. They add a playful touch to the festive atmosphere.

Make your own healthy Christmas dessert

  1. Fruity Christmas Tree:

    • Ingredients:

      • Fresh fruits such as strawberries, kiwi, grapes and pineapple
      • Greek yogurt or melted dark chocolate
      • Honey (optional)

    • Preparation:

      1. Cut the fruits into pieces.
      2. Arrange the pieces of fruit on a plate in the shape of a Christmas tree.
      3. Drizzle with Greek yogurt or melted dark chocolate.
      4. Add a touch of honey for sweetness if desired.

  2. Chia seed pudding with Christmas wreath:

    • Ingredients:

      • Chia seeds
      • Almond milk
      • Vanilla extract
      • Fresh fruit such as pomegranate seeds and raspberries

    • Preparation:

      1. Mix chia seeds, almond milk and vanilla extract.
      2. Let the mixture set in the refrigerator for several hours or overnight.
      3. Serve in individual bowls and make a Christmas wreath shape with fresh fruit.

  3. Stuffed Dates with Almond Butter:

    • Ingredients:

      • Dates (pitted)
      • Almond butter
      • Coconut flakes

    • Preparation:

      1. Fill each date with a spoonful of almond butter.
      2. Sprinkle coconut flakes over the almond butter for extra texture.

  4. Greek Yogurt Parfait with Christmas Decorations:

    • Ingredients:

      • Greek yoghurt
      • Honey
      • Granola
      • Fresh fruit such as strawberries and blueberries

    • Preparation:

      1. Build layers of Greek yogurt, honey and granola in glasses.
      2. Top with fresh Christmas decorations of strawberries and blueberries.

  5. Coconut and Banana Snowballs:

    • Ingredients:

      • Bananas
      • Coconut grater
      • Dark chocolate (melted)

    • Preparation:

      1. Cut the bananas into small pieces.
      2. Dip the banana pieces in melted dark chocolate.
      3. Roll the chocolate dips in coconut grater.
      4. Place the "snowballs" in the refrigerator to let the chocolate set.

These healthy Christmas desserts are not only delicious, but also beautifully presented. They will definitely add a festive atmosphere to your Christmas celebration.

Enjoy a beautiful Christmas!

Let's enjoy colorful and nutritious meals together, of which love and care are the most important ingredients. Healthy eating can be just as festive, and let's toast together to a Christmas full of warmth, joy and well-being!

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