Food & recipes

Fill Up On Festive Superfoods

Think Christmas food is unhealthy? Think again, there are some superfoods hiding in all those festivities…

Christmas 2021 is set to be bigger and better than ever. And with almost a third of us planning to spend more than usual on this year’s preparations, our festive tables are expected to be groaning with indulgent seasonal treats as we enjoy overdue celebrations with family and friends.

But while we all like to enjoy our favourite fare, Christmas can be a nutrition nightmare for many. Piles of sugary mince pies, jugs of thick brandy cream and mountains of roast potatoes washed down with your tipple of choice can mean it’s not only Santa’s belt that’s on the snug side come January. But there’s no need to avoid the buffet table if you want to feel your best for the festive period; a few foodie tips and tricks will ensure your Christmas is nutritious and completely delicious.

Trust Mother Nature to have our backs; thankfully December’s seasonal bounty means that by including a selection of our favourite festive superfoods we can continue to fuel our wellbeing throughout the celebrations. We’ve picked five of our most prized seasonal superfoods loaded with everything you need to sparkle with wellness throughout all those festive feasts…

Walnuts for wellbeing

In pagan folklore, nuts at Christmas represent a bountiful harvest and fertility. But while the Victorians liked to hang them on the tree from a ribbon, you’re much better off eating them as one US study found that walnuts had by far the highest antioxidant levels of all nuts. Walnuts are a highly valuable vegetarian source of omega-3 which contributes to healthy brain function and aids memory – great news for anyone planning to get out the nutcrackers this Christmas. They also contain significant levels of biotin and vitamin E which are both important for glowing skin, healthy hair growth and strong nails; plus, a study by the British Journal of Nutrition found that regular nut eaters reduced their risk of coronary heart disease by up to 37 percent. Walnuts make a fantastic addition to salads, providing crunch and texture, and we love them paired with figs and goat’s cheese for heart-healthy canapes or party snacks.

Unbeetable nutrition

Injecting colour into your Christmas table by breaking up the beige with brightly-hued fruit and veg is a sure-fire way to provide a feast for the eyes and body alike. Vivid-coloured foods are a valued tool in our nutrition arsenal, and they don’t come much more vivid than beetroot. Gloriously festive, this red root is one the most potent antioxidant vegetables, helping to protect cells from damage, reduce inflammation and it makes for a mouthwatering veggie centrepiece. Scientists believe the pigment that gives beetroot its deep magenta colour – betacyanin – could be helpful in the fight against heart disease and agerelated cancer, so there’s even more reason to include this purple powerhouse in your party prep. In season in the UK from late summer until January, beetroot is a versatile veg, lending itself to roasting, baking, grating and even juicing. We love the showstopping miso beetroot tarte tatin from Sarah Helmsley, overleaf, or you could try adding the juice to festive fizz or mocktails for a tantalising tipple.

My darling clementines

Finding a clementine in your stocking on Christmas morning is a gift in more ways than one. As with all fruits in the orange family, clementines are an extremely good source of vitamin C: just one small fruit provides 40 percent of your RDA. But this traditional festive fruit is also bursting with beta carotene, thought to aid eye health and prevent against vision loss, and has been linked to improved cognitive function. Clementines make the perfect December go-to snack, with just 35 calories per fruit and are packed with dietary fibre for healthy digestion this party season. Use in festive dessert plates, dip into high-quality melted cocoa, add to juices and keep a few on you for when you fancy something sweet.

Sprout saviours

Love them or hate them, Brussels sprouts are a non-negotiable part of Christmas dinner. And for good reason: while all brassicas are high in antioxidants, sprouts in particular are super rich in one, kaempferol, which is an all-round health hero with tons of heart health benefits. Sulphurous vegetables like the much-maligned sprout are also known to help support the gut, defend against infection and aid the body’s natural detoxification processes – so be sure to load up on the mini green cabbages on the big day rather than buy into any January detox programmes. Need more convincing? Brassicas once again prove themselves a nutrition heavyweight by helping to stabilise blood sugar levels – reducing cravings for the sweet stuff and slashing the risk of type 2 diabetes. We like ours shredded and stir fried with spices, roasted with heart-healthy garlic and chestnuts; be sure to check out our wonderful Brussels sprout thoran recipe which will convert even the most hardened sprout-hater.

Pomegranate power

Pomegranates hit the headlines about a decade ago when researchers discovered how widespread their health benefits were, and this large, sweet fruit remains a big-hitter in the seasonal superfood stakes. We love to sprinkle the jewel-like seeds on everything from porridge to curries and salads to sweet treats, but they really come into their own during the festive period where we can enjoy adorning cocktails, sprout sides and healthy puddings with the pretty pink fruit. Pomegranates are high in polyphenols which guard cells against damage from cholesterol, and some studies have suggested consuming its juice regularly helps lower blood pressure and improve blood flow to the heart. Its antioxidant and potassium content is also thought to delay muscle soreness after high intensity exercise, while the vitamin K found in pomegranate plays an important role in blood clotting, bone metabolism and regulating calcium levels. To enjoy all the benefits of this winter wonder fruit, cut in half horizontally and hold over a bowl, skin side up. Hit the skin hard with a wooden spoon to release the seeds from the pith; it’s a little messy but a great stress reliever. Scatter over the beautiful miso beetroot tarte tatin.

Miso beetroot tarte tatin

Recipe: Sarah Helmsley for Robert Welch

Serves 2

• 500g beetroot, peeled and sliced into segments
• 1 red onion, peeled and sliced
• 5 tbsp olive oil
• 1 tbsp tamari
• 2 tbsp miso paste
• 1 tbsp coconut or brown sugar
• Juice and zest from one small orange
• 1 sheet of ready rolled puff pastry
• Fresh thyme to decorate
• Pomegranate seeds to decorate

1. Preheat oven to 200C/400F/Gas 6.

2. In a large bowl add the olive oil, tamari, miso paste, orange zest and juice and coconut sugar and whisk together until combined.

3. Add the sliced onion and beetroot and stir through. Pour into a frying pan over a medium heat stirring through for five minutes.

4. Remove pan from heat and place a sheet of tinfoil over the pan and bake in the oven for 30 minutes.

5. Scatter a light dusting of flour over a work surface and roll out the puff pastry until slightly bigger than the base of the pan. Using the measurement of the pan base as a guide, use a knife to cut a rough circle in the pastry.

6. When the beetroot has baked for 30 minutes remove from the oven and discard the tinfoil. Place the pastry circle on top making sure it covers the beetroot and tuck the edges in slightly. Return to the oven and bake for another 30-40 minutes or until the pastry has risen and is golden brown.

7. When the tarte tatin has baked, remove from the oven and leave to stand in the pan for five minutes. Place a large plate over the pan and flip over so the tarte tatin now has the pastry on the base.

If some of the beetroot still remains in the pan just spoon out and place on top of the tarte as well as any juices. Decorate the top with pomegranate seeds and sprigs of thyme.

Brussels sprout Thoran

Recipe: dabbadrop.co.uk

Serves 1

• 600g Brussels sprouts, washed
• 2 carrots, peeled and grated
• 2 tbsp coconut oil
• 2 tsp black mustard seeds
• 15 fresh curry leaves
• 1 red chilli finely sliced
• Handful chopped coriander
• Pinch salt
• Juice from ½ lemon
• 50g desiccated or fresh grated coconut

1. First shred the sprouts – slice them as thinly as you can with a sharp knife.

2. Put the coconut oil into a pan over a high heat. When smoking hot, add the mustard seeds. Wait until they have all finished popping (you’ll hear them), then add the curry leaves. Wait for them to sizzle before adding the Brussels sprouts and carrot.

3. Gently cook for around three to four minutes then add the red chilli, salt and a squeeze of lemon. Cook until soft and starting to caramelise, then add the garlic, red chilli, coconut and coriander.

4. Keep tossing and turning for three minutes, then take off the heat. Taste to check the salt and lemon balance, and adjust if needed. We like to serve with parsnip paratha for an added seasonal treat.