Healthy Holiday Treats

The holidays are filled with sugary temptations, but creating wholesome, festive snacks can help you indulge mindfully while still enjoying the season’s flavors. From colorful fruit platters shaped like Christmas trees to spiced popcorn mixes and roasted nuts, there are plenty of creative, healthier options to satisfy your cravings. By preparing these fun and tasty alternatives, you’ll not only curb the sugar overload but also bring a touch of holiday cheer to your snack table—without the guilt!

Holiday Trailmix for a Holiday Treat

        Nuts - walnuts or pecans

            Walnuts contain 1. polyunsaturated fatty acids - can have a positive effect on the heart by reducing bad cholesterol,  2. Apha-linolenic and linoleic acid - have anti-inflammatory properties and 3. Prebiotics - support gut health (Shmerling, 2024). Pecans contain monounsaturated fats, vitamin E, calcium, magnesium, and many other vitamins and minerals. 

        Dark chocolate

             Dark chocolate contains many nutritional benefits such as fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. You want to select a quality dark chocolate that has a high cocoa content (Gunnars, 2022).

        Berries - dried cranberry or blueberries

              Dried berries add color and a chewy texture in comparison to the other items in the Holiday Trailmix. When buying the dried berries double check the ingredients for added sugar, especially with cranberries. Dried berries offer a variety of benefits such as vitamin C, vitamin E, vitamin K, and antioxidants.

        Seeds - pumpkin or sunflower seeds

              Pumpkin and sunflower seeds are a great source of protein, dietary fiber, and healthy fats. Pumpkin seeds also have minerals such as magnesium, zinc and potassium. When buying seeds watch the salt content. 

Recipe for a Holiday Trailmix 

Mix the following in a dish and either put it in a decorative bowl or fill small red individual cups for easy serving (this can control serving size).

1 cup raw nuts	Pecans, walnuts, cashews, peanuts, or a mixture
½ cup dark chocolate	There are a variety of dark chocolate options to buy online at your local store
1 cup dried berries	Cranberries, blueberries or your favorite berry
1 cup seeds	Pumpkin or sunflower seeds
Additional items optional - add to taste	You can add some spices such as sea salt or cinnamon, clove or nutmeg if you like those seasonings

Deviled Eggs as a Holiday Treat

Eggs are a great source of protein, vitamin B12, A, iron, riboflavin, zinc, and calcium (Réhault-Godbert et al., 2019).

Eggs can be boiled and just eaten, or made into deviled eggs. If making deviled eggs you can replace half the mayonaise with greek yogart for a lower fat mixture and sprinkle with paparika for a lovely red color. Deviled eggs make a lovely holiday display on your table. They can be served with a whole grain cracker.

Veggie Tray for Your Holiday Treat Table

One sure way to help beat the temptations of the holiday goodies is to make sure you have a veggie tray or any vegetables cut up and ready to snack on.  Reaching for a handful of celery, cucumber, broccoli, or peppers is one way to help fill your belly and ward of the desire to eat 2, 3, or even more cookies (speaking from experience).  While we are taught not to deprived ourselves, there is over indulgence so know thyself!  If you know you are unable to resist the sweets, prepare ahead of time so you can take action swiftly and steer clear of sugar overload.  Some of the benefits of the following veggies are:

1. Broccoli:  

2. Celery

3. Carrots

4. Peppers (red)

5. Cauliflower

   
   
   
   

Having a few healthy but yummy treats prepared ahead during gatherings can assist with making smart food choices while still enjoying the special foods of the holiday. By considering the above options or other items like fresh fruit arrangements, or homemade granola bites that balance nutrition and indulgence. These thoughtful additions not only support your well-being but also provide delicious alternatives for guests who may have dietary preferences. Remember, the holidays are a time for connection, joy, and savoring the moments with loved ones. We hope you have a happy holiday season filled with laughter, love, and cherished memories with family and friends.

References

 Gunnars, K. (2022). 7 proven health benefits of dark chocolate. Healthline. https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#TOC_TITLE_HDR_2

Réhault-Godbert, S., Guyot, N., Nys, Y. (2019). The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Nutrients, 11(3):684. doi: 10.3390/nu11030684. PMID: 30909449; PMCID: PMC6470839.

Shmerling, R. (2024). Harvard health publishing: Health benefits of walnuts. https://www.health.harvard.edu/blog/health-benefits-of-walnuts-2018081314526