None of us will get through the holidays with a “perfect” eating record, and trying is pointless, anyway. While indulgence is the name of the game during December, preparing one or two better-for-you dishes to have at parties means you’re never completely at the mercy of high-calorie holiday fare. Here are 20 holiday dishes that we nutrition experts depend on to stay healthy and energized during this hectic season. Enjoy!
Mango and Black Bean Salsa
A few weeks ago, I got a shipment from my friends at The National Mango Board so I made Mango and Black Bean Salsa from book, MyPlate for Moms, How to Feed Yourself & Your Family Better to share with you.
The salsa is festive, and nutritious. Mangos are bursting with more than 20 vitamins and minerals and, along with the black beans, they lend the salsa a hefty amount of fiber, which is often in short supply during the holiday feeding frenzy.
Tote Mango and Black Bean Salsa to a holiday party to serve with toasted whole grain Naan or pita triangles, serve as a side dish with roasted or grilled meat, chicken, or fish, or have on hand as a healthy snack.
Mango and Black Bean Salsa
Makes 2 1/2 cups
2 cups fresh mango, chopped into 1/2-inch pieces
2 cups canned black beans, rinsed and drained
1/2 cup diced red onion
1 to 2 tablespoons finely chopped, seeded jalapeño pepper (optional)
1/4 cup chopped fresh cilantro
3 tablespoons fresh lime juice
1/2 teaspoon salt
In a medium serving bowl, combine all ingredients. Refrigerate until ready to use.
Serve with toasted whole wheat Naan or pita bread cut into triangles.
Per serving (1/4 cup without bread):
0 grams fat
199 milligrams sodium
14 grams carbohydrate
4 grams fiber
3 grams protein
10 milligrams calcium
More on the Menu
Here are 19 better-for-you foods for a healthier holiday season.
Appetizers and Dips
Healthy Creamy Corn & Avocado Dip from Abbey Sharp, RD.
Roasted Carrot Hummus from The Meal Makeover Moms.
Eggplant Pecan Pate from Sharon Palmer, RD.
Abalone Cocktail from Christy Wilson, RD.
Sweet Potato Polenta Bites with Thyme-Marinated Mushrooms from Kara Lydon, RD, LDN.
Quick and Easy Lentil Feta Bruschetta from The Spicy RD.
Savory Spinach and Feta Pie from Katie Morford, MS, RD.
Roasted Turkey Breast from Jennifer Lynn-Pullman, MA, RDN, LDN.
Smoked Firehouse Chili from Elizabeth Shaw, MS, RD.
Bacon Mushroom Cauliflower Risotto from Danielle Cushing, RD.
Salads and Side Dishes
Carrots, Dates and Mint Salad from Dixya Bhattarai, RDN.
Roasted Brussels Sprouts from Katie Mora, MS, RD.
Golden Beet Salad from Amy Bruursema Getman, RD.
Warm Spelt Berry with Cinnamon Balsamic Vinaigrette from Steph McKercher, MS, RDN.
Curried Quinoa with Butternut Squash and Pepitas from Katie Cavuto, MS, RD.
Apple Quinoa Bake from Lauren Harris-Pincus, MS, RDN.
Cherry Pecan Baked Pears by Allison Stevens, RD.
Orange Cranberry Tart from Judy Barbe, MS, RD.
Vegan Cannoli Dip from Emily Cope, MS, RDN.