Delicious, Nutritious Holiday Recipes

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

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Mango and Black Bean 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):

69 calories

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.

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Eggplant Pecan Pate from Sharon Palmer, RD.

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Abalone Cocktail from Christy Wilson, RD.

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Sweet Potato Polenta Bites with Thyme-Marinated Mushrooms from Kara Lydon, RD, LDN.

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Quick and Easy Lentil Feta Bruschetta from The Spicy RD.

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Main Dishes

Savory Spinach and Feta Pie from Katie Morford, MS, RD.

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Roasted Turkey Breast from Jennifer Lynn-Pullman, MA, RDN, LDN.

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Smoked Firehouse Chili from Elizabeth Shaw, MS, RD.

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Bacon Mushroom Cauliflower Risotto from Danielle Cushing, RD.

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Salads and Side Dishes

Carrots, Dates and Mint Salad from ‪Dixya Bhattarai‪, RDN.

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Roasted Brussels Sprouts from Katie Mora, MS, RD.

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Golden Beet Salad from Amy Bruursema Getman, RD.

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Warm Spelt Berry with Cinnamon Balsamic Vinaigrette from Steph McKercher, MS, RDN.

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Curried Quinoa with Butternut Squash and Pepitas from Katie Cavuto, MS, RD.

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Desserts

Apple Quinoa Bake from Lauren Harris-Pincus, MS, RDN.

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Cherry Pecan Baked Pears by Allison Stevens, RD.

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Orange Cranberry Tart from Judy Barbe, MS, RD.

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Vegan Cannoli Dip from Emily Cope, MS, RDN.

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12 Comments

  1. Pingback: Easy Healthy Holiday appetizers

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