The holidays are all about good food, good company, and making memories but indulging doesn’t have to mean ditching healthy habits. With a few smart choices and the right recipes, you can enjoy festive feasts without feeling guilty about it later.
Nicole Jennings, spokesperson for Pharma Dynamics, suggests the Dietary Approaches to Stop Hypertension (DASH) principles as a foundation for balanced eating during this celebratory time. “The DASH diet emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy,” says Jennings. “It’s a perfect approach for festive feasting, as it allows you to enjoy flavorful meals without the guilt.”
Pharma Dynamics’ Cooking from the Heart initiative, developed in collaboration with cookbook author Heleen Meyer and the Heart and Stroke Foundation of South Africa, offers a variety of recipes inspired by the DASH diet. These meals combine nutrition and taste, proving that healthy eating can be both satisfying and delicious.
Here are some inspiring ideas
Nutrient-packed plates
During the holidays, focus on creating colourful plates packed with seasonal fruits and vegetables. It’s not just visually appealing; it’s packed with nutrients too.
Pack a salad jar: Prepare your favourite green salad and add a spoonful or two of cooked pasta. Toss in cubes of cheddar or feta cheese with well-drained tinned tuna (or even cooked chicken), and you have a delicious meal in one. It’s nutritious, portable and fun to eat.
To elevate your salad, try this dressing recipe.
Elevate your braai game: South Africans love a good braai and it can easily be made heart-healthy with a few tweaks.
Spicy chicken wings: Marinate chicken wings in a flavourful, DASH-approved spice blend and cook them on the grill, in the oven or air-fry them. Serve on skewers for easy eating.
Healthy side dishes: Skip the heavy, creamy salads and opt for steamed broccoli and cauliflower with a light, flavourful yoghurt-based sauce. This fresh twist on the classic cauli-cheese is a healthier, equally delicious alternative.
Satisfying sweets without the guilt
You don’t have to skip dessert to stay healthy. Choose options that are naturally sweet and nutrient-rich.
Carrot cake smoothie: A refreshing blend of carrots, pineapple, banana, apple and spices like cinnamon and nutmeg. This smoothie captures the essence of carrot cake without the added sugar. It’s a perfect festive treat.
Fruit skewers with chocolate: For a quick dessert, thread strawberries, bananas and pineapple onto skewers. Dip them in dark chocolate for a decadent yet light treat.
Layered festive dessert: Create a parfait with plain yoghurt, fresh fruit, granadilla pulp, toasted coconut and nuts. It’s simple, elegant and refreshing – a guaranteed crowd-pleaser.
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Homemade gifts from the kitchen
Homemade gifts are thoughtful, budget-friendly and promote healthier choices. Here are three ideas:
Nut and seed sprinkle: A crunchy topping for salads, soups or snacks. Learn how to make it here.
Dry braai rub: Elevate any barbecue with this seasoning blend. Get the recipe here.
Infused oils: Combine rosemary, garlic and chilli with olive oil for a flavourful cooking or dressing oil.
Stay hydrated: water is key: Water plays a vital role in digestion, detoxification and even blood pressure regulation.
To enhance your festive health, Jennings advises staying hydrated. “Many people confuse thirst for hunger,” she explains. “By drinking enough water, you can maintain energy levels and even support weight management.” Infuse water with summer flavours like mint, lemon, cucumber, or berries for a refreshing twist.
Sharing meals with loved ones is equally important. “When we enjoy meals with family and friends, we’re more mindful of our portions and choices,” Jennings adds. “It’s not just food for the body, it’s nourishment for the soul.”
Delicious and healthy summer kebabs
These vibrant skewers are a hit at any gathering. Combine grilled mushrooms, steamed broccoli, bell peppers and cherry tomatoes for a veggie version or add lean chicken or pineapple for variety.
Pineapple’s natural sweetness and tenderising properties make it a delightful addition.
For more heart-healthy recipes and tips, visit Cooking from the heart.
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Pork sosaties
Ingredients
- 2 tbsp (30ml) lemon juice
- 2 tbsp (30ml) sunflower oil
- 2 tbsp (30ml) chopped fresh origanum
- ½ tsp (2,5ml) salt
- Black pepper to taste
- 500 g leg or shoulder of pork, all fat removed and cut in cubes
- 1 onion, cut in pieces
- 1 green or red pepper, seeds removed and cut in pieces
- ½ pineapple, cut in pieces
Instructions
- Mix lemon juice, oil, origanum, salt and pepper.
- Place meat in a shallow dish and pour marinade over. Stir through to coat the meat.
- Marinate for 30 minutes to 1 hour.
- Thread meat with onion, pepper and pineapple onto sosatie sticks.
- Braai over medium coals for 8-10 minutes on each side or until the meat is cooked, but still juicy.
Tips
- Fry these sosaties over medium heat in a frying pan using the marinade. This marinade can be used to make chicken or fish sosaties.
- If available, dried prunes or apricots are delicious on these sosaties.
- Add 1 tsp curry powder to the marinade, if preferred.
