12 WAYS OF CHRISTMAS
How to add more nutrients to other festive favourites
Yule log: Add fruit such as raspberries or cherries to the filling for extra fibre, vitamin C and phytochemicals, naturally occurring plant substances that help us to stay healthy.
Mince pies: Add chopped apple to mincemeat. They’re rich in a group of phytochemicals called flavonoids, which are linked to healthier hearts and cancer protection.
Nuts: Enjoy a handful with a satsuma, mandarin or clementine. The vitamin C they contain will boost the absorption of iron from the nuts, great news if you follow a meat-free diet.
Chocolate: Turn white, milk or plain chocolate into a fibre-filled fruit and nut Christmas bark. Melt the chocolate, spread on to a baking tray lined with non-stick baking paper, sprinkle with nuts, dried cranberries and chopped dates, then chill until set.
Dates: Remove the stones, fill with calciumcontaining light cream cheese or nut butter, then top with an almond, pecan or walnut halve or chopped pistachios.
Turkey sandwiches: Add avocado for extra potassium and monounsaturated fats, plus vitamin B6, which fights fatigue and regulates hormones. Avocados are also packed with vitamin E, an antioxidant and immune system supporter.
Dips: Give shop-bought dips a homemade look and make them go further by ramping up the veg content. Add grated cucumber to tzatziki, lightly crushed chickpeas to houmous and chopped tomato to salsa to boost your five-a-day, fibre, vitamins and minerals.
Cheeseboard: Fill the gaps with grapes, satsumas, dried figs, cranberries, apricots, celery and nuts for a fibre and nutrient boost. Just two dried figs (30g) provide a tenth of your daily fibre needs, plus potassium, magnesium, calcium, copper, manganese and vitamin B6.
Cranberry sauce: Upgrade shop-bought cranberry sauce by heating it with frozen cranberries for extra vitamin C and proanthocyanidins – plant chemicals with antioxidant power.
Christmas breakfasts: Add smoked salmon to scrambled eggs, bagels or croissants for a decent hit of omega-3 fats, which keep your heart, brain and eyes healthy.
Prosecco: Add clementine juice to a glass of bubbles for a festive Bucks Fizz. Like OJ, it’s rich in vitamin C, which is vital for making collagen, a protein that keeps skin looking smooth and wrinkle free.
Red wine: Turn it into mulled wine by adding antioxidantrich spices such as cinnamon, star anise, nutmeg and cloves, and dilute with vitamin C-rich orange juice. These mop up harmful free radicals in the body, which can damage cells, potentially causing cancer or heart disease.