5 Healthy Dishes For the Holiday Season (and 3 Things to Eat Less Of)

Nothing heralds the holidays quite like the cozy sweater weather and enjoying long-awaited gatherings over delicious, seasonal treats. Amidst the season of joy and sharing, it’s easy to get carried away and overindulge. Overeating can result in many different health issues, and depending on the food, it can increase the risk of colorectal cancer.

Holiday staples, such as red meats, processed meats, and alcohol, are linked with an increased risk of colorectal cancer due to carcinogens found in them. Carcinogens such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic aromatic amines (HCAs) are compounds that are formed when meat is cooked at high temperatures. Meanwhile, nitrates are used as preservatives in cured and processed meats, and are converted into another carcinogen, nitrosamines, by the body when eaten.

If you’re hosting a gathering, or have an upcoming potluck to cook for, there are healthy alternatives that you can consider preparing for your friends and family. We share five easy recipes and put the spotlight on the beneficial key ingredients in each recipe that not only taste good, but can even help reduce cancer risk.

1. Zucchini Roll-Ups with Creamy Filling

Pastries are typically high in saturated fats and refined carbohydrates, which can contribute to inflammation and increase the risk of colon lesions. In this recipe, the traditional puff pastry is substituted with zucchini (also known as courgette or baby marrow).

Zucchini, the main ingredient, is rich in many vitamins, minerals, and antioxidants that can help lower the risk of cancer. At the same time, it is also an abundant source of soluble and insoluble fiber that improve bowel movement and regulate gut microbiota, helping to maintain overall gut health.

View recipe here.

2. Stuffed Mushrooms with Spinach and Quinoa

Be it the mushrooms or the stuffing, this recipe is chock full of ingredients that confer many health benefits besides just reducing cancer risk.

Quinoa and spinach are high in vitamins, minerals and antioxidants. Meanwhile, mushrooms are high in glutamic acid, which contributes to a rich, savoury flavour, or umami. Mushrooms are also high in protein, and combining its rich flavour and its natural low-sodium content, makes it a healthier alternative to red meat.

View recipe here.

3. Grilled Salmon with Pink Peppercorn Tartar Sauce

Fish is an excellent alternative to meat and poultry, and salmon in particular is high in omega-3 polyunsaturated fatty acids (PUFAs). These long-chain fatty acids have been shown to have various health benefits, such as reducing inflammation, improving lipid metabolism, and enhancing cognitive function.

n-3 PUFA may also exert anticancer effects by modulating multiple signaling pathways involved in cell growth, apoptosis, angiogenesis, and inflammation.

View recipe here.

4. Sweet Potato Sliders with Homemade Guacamole

Sweet potatoes, as the name suggests, are a naturally sweet, nutrient-rich vegetable that can be cooked in a variety of ways. These high-fiber tubers also contain high amounts of phytochemicals; orange variations are rich in beta-carotene while purple varieties contain more anthocyanin.

Avocado is a well-known superfood packed with vitamins, minerals, and is rich in healthy fats that help reduce bad cholesterol and lower the risk of heart disease and stroke.

View recipe here.

5. Fruit Skewers with Dark Chocolate Drizzle

Nothing wraps up a hearty meal like a sweet dessert, and here’s one that you can dress easily in festive colours just by choosing the right fruits.

Berries are natural sources of antioxidants that help reduce the levels of free radicals that cause cellular damage. Other fruits are also rich in vitamin C, and other vitamins and minerals, and in combination with dark chocolate, make for a healthy dessert that can be freely enjoyed.

View recipe here.