Combat Heart Disease, and avoid Holiday Sabotage!

Staying on a Whole Food Plant Based Diet During the Holidays

The holiday season is synonymous with indulgence and festive feasts, which can pose a challenge for those committed to a whole food, plant-based (WFPB) diet. However, with some planning and creativity, you can enjoy the holidays while sticking to your health goals. Here are some strategies and recipe ideas to help you navigate the season with ease.

Strategies for Staying on Track

1. Plan Ahead

• Menu Planning: Before heading to any holiday gathering, offer to bring a dish. This ensures there’s at least one WFPB option available. By bringing a dish you are sharing your lifestyle. This can open opportunities, and it allows for sharing your “why”. Additionally, you could say nothing at all. The fact is most people may be familiar with your offerings as you will be bringing “real” food at it would be viewed as another option to add to their plates.
• Research: If you’re dining out, look up the restaurant menu online beforehand. Many places are accommodating and can prepare plant-based meals if requested in advance. Another tip is to look at the “sides” offered on the menu. Many times, they include potatoes and vegetables, beyond just a salad. For example, I often get a plain baked potato and a side of salsa or mustard to avoid the high fat/salt toppings usually available. And then I’ll order some veggies and grains if available. More and more restaurants are offering veg/vegan options too, just be mindful of the ingredients and preparations and ask for any reasonable modifications.

2. Communicate Your Needs

• Host Communication: Let the host know about your dietary preferences. Let them know can bring something sharable to add to the feats. Most hosts appreciate knowing in advance and may even be curious to try some of your dishes.
• Educate: Gently use this opportunity to educate friends and family about the benefits of a WFPB diet. Sharing your reasons can often lead to support and understanding. Especially if your reasons are medical and for health reasons. You’ll also have a head start on all the New Year’s Eve resolutions to eat healthy.

3. Stay Prepared

• Snacks on Hand: Carry some plant-based snacks like nuts, fruit, or homemade energy bars to avoid temptation.
• Batch Cooking: Prepare large batches of your favorite WFPB meals and freeze them. Keep portions of cooked grains, potatoes, legumes in the fridge, so you can quickly assemble a meal. This way, you’ll have something ready to eat if holiday preparations get hectic.

      4. Focus on Whole Foods

• Prioritize Vegetables: Fill your plate with a variety of vegetables at every meal. This ensures you’re getting a range of nutrients and staying satisfied.
• Minimize Processed Foods: Stick to whole, unprocessed foods as much as possible. This helps maintain your energy levels and prevents holiday weight gain.

5. Mindful Eating

• Portion Control: Be mindful of portion sizes. It’s easy to overeat during the holidays, so listen to your body’s hunger and fullness cues.
• Savor the Experience: Eat slowly and enjoy each bite. This not only enhances your dining experience but also helps in better digestion and satiety. And in good company, affords conversations and enhanced social interaction. So it’s not just about the food.

Simple Recipe for You

1. Festive Stuffed Squash

A beautiful and hearty main dish that's perfect for the holiday table.

Ingredients:

• 2 acorn squashes, halved and seeds removed
• 1 cup quinoa
• 2 cups vegetable broth
• 1 cup chickpeas, cooked
• 1/2 cup dried cranberries
• 1/2 cup pecans, chopped
• 1 apple, diced
• 1 tsp cinnamon
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Place the squash halves cut side down on the baking sheet and bake for 30-40 minutes until tender.
3. In a pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes until the quinoa is cooked.
4. In a large bowl, mix the cooked quinoa, chickpeas, cranberries, pecans, apple, cinnamon, salt, and pepper.
5. Fill each squash half with the quinoa mixture and bake for an additional 10 minutes.

2. Creamy Mashed Potatoes

A comforting classic made plant-based.

Ingredients:

• 4 large potatoes, peeled and diced
• 1/2 cup unsweetened almond milk
• 2 tbsp nutritional yeast
• Salt and pepper to taste
• Fresh chives for garnish

Instructions:

1. Boil the potatoes in a large pot of water until tender, about 15-20 minutes.
2. Drain the potatoes and return them to the pot.
3. Add almond milk, nutritional yeast. Mash until smooth and creamy.
4. Season with salt and pepper, and garnish with fresh chives.

With these strategies and recipes, you can enjoy the holidays while staying true to your WFPB diet. Remember, the key is to plan ahead, communicate your needs, and focus on whole, unprocessed foods. Happy holidays!