Food & recipes

Eat well: How healthy is your Christmas dinner?

With the festive season upon us we’ve asked our three food buffs to pick apart the traditional ingredients

With the festive season upon us we’ve asked our three food buffs to pick apart the traditional ingredients

Turkey

This tasty bird is a nutritional powerhouse, says Ian Marber…

Unlike many other Christmas foods – turkey is actually good for you. It is a great source of protein and as a white meat it is also relatively low in fat, especially when eaten without the skin. Protein breaks down slowly and so can keep glucose levels in the blood stable, which results in consistent energy and reduced appetite. It is also a rich source of selenium and vitamin B3, both are important components of the superoxide, dismutase – a potent antioxidant. Selenium is also needed for the conversion of thyroid hormones into their useable form and so plays a role in energy and weight management. Turkey is a good source of zinc too, which has many roles in the human body ranging from immune function to its antioxidant properties. It is also a good source of phosphorous, a mineral which strengthens teeth and bones. Lastly, there is a myth about turkey and sleep; while it is true that turkey is a dietary source of tryptophan, a precursor to sleep, the levels are nowhere near that which would cause drowsiness!

The Food Doctor is nutritonist Ian Marber. Visit fooddoctor.com

How to cook them: Brussel Sprouts

Christmas dinner wouldn’t be the same without them, says Antony Worrall Thompson…

This green, bud-like and nutritious veggie is derived from the brassica family and named after the city in Belgium, although few historians believe the plant actually originated there. The Brussel sprout tends to be neglected by us until December when we then force two or three down as a nod to the traditions of Christmas! But in fact you should stock up on this delicious veg throughout the year as it is really healthy. It contains large amounts of vitamin C and A, folic acid and is a really good source of dietary fibre. We should all try and eat more during the year to enjoy their health benefits. And, if you’re put off by having to cross the ends when trimmed, don’t – I find they cook perfectly well without it.

Go nuts: Bake a single layer of pecan pieces on a shallow baking pan at 180°C until they’re fragrant and have turned a few shades darker. Add half a tablespoon of butter and a quarter of a teaspoon of salt to the nuts and then toss until the butter is melted and the nuts are completely coated. Boil 900g of Brussels sprouts in salted water until just tender. Transfer to a bowl of iced water to stop them from cooking further. Drain the sprouts and then pat dry. Melt two and a half tablespoons of butter in a heavy-based frying pan over moderate heat. Then add half a tablespoon of minced garlic and 100g of pancetta. Cook for one minute, increase the heat and add to the sprouts, stirring occasionally for about five minutes. Add one teaspoon of lemon juice, season and stir in the pecans to serve.

Creamed: This indulgent dish is best saved for special occasions such as Christmas! It’s delicious and simple but will add inches to your waist line. Serve as a side dish for your main meal on the big day. In a pan boil 500g of trimmed Brussels sprouts for 10 minutes. Drain and put sprouts into a food processor. Add 200ml of double cream, 75g of butter and season, then blitz until puréed.

Antony Worrall Thompson is one of the UK’s top restaurateurs and TV chefs

Carina’s Fact File: Cranberries

Eat these health-boosting fruits to stay on top festive form, says Dr Carina Norris.

These smooth, round berries are bursting with antioxidants including polyphenols, anthocyanins and ellagic acid, which help protect our arteries and reduce the risk of heart disease and stroke.

Due to the proanthocyanidins content the berries also have an ‘antiadhesion’ effect which stops bacteria from sticking to surfaces within the body. It’s this property that makes cranberry effective against ‘waterworks’ infections such as cystitis. It has also been shown to protect us from bacteria in other parts of the body, including those that cause gum disease.
They also help support the immune system as they are a good source of health giving vitamins A, C and E.

Dr Carina Norris’ is a health writer. Her latest book is called The Food Manual (£17.99, Haynes).