The perfect healthy Christmas dinner - Dietician in Morningside, Sandton
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The perfect healthy Christmas dinner

The perfect healthy Christmas dinner

The perfect healthy dinner Christmas planned just for you!

 

Wouldn’t it be nice if someone could plan the perfect healthy Christmas dinner just for you? Well here you have it! From starters to desert this is the perfect Christmas meal for you.

The meal includes a wonderful slow roasted tomato, garlic and thyme soup as well as a baked salmon with a yogurt dill dressing to start off with.

The starters are followed by a succulent honey and soy Chinese5-spice roast chicken with two side dishes. These side dishes include a low carb sugar free pumpkin pie and honey mustard roast sweet potatoes. Your main meal is also accompanied by a wonderful salad with tomatoes, baby marrows, palm hearts and toasted pine nuts.

To end off your meal with a flourish, the sugar free sweet potato chocolate brownies, low carb choc chip cookies and chocolate swirl meringues are to die for.

So why not make this Christmas as special as any other Christmas but without any extra kilos at the end of it! What could be better than delicious food with benefits!

I wish you a wonderful festive season and look forward to sharing new recipes with you in the new year.

Christmas dinner

The Perfect healthy Christmas dinner planned just for you!

MENU

STARTERS

 Slow roasted tomato, garlic and thyme soup

 

2kg salad tomatoes

1p sprigs fresh thyme

6 cloves garlic

2 small red onions cut into wedges

Salt to taste (I used pink Himalayan salt)

Pepper to taste

olive oil

500ml vegetable stock

 

Method

  1. Cut the tomatoes in half and place them into a baking tray
  2. Add the fresh sprigs of thyme, the garlic cloves and the red onions making sure to distribute them evenly around the baking tray
  3. Drizzle the olive oil generously all over the ingredients in the tray and place the baking tray into the oven
  4. Roast the tomatoes at 180⁰C for about an hour or until the skins are staring to peel away from the tomatoes and there are bits of charred skin on some of the tomatoes
  5. Once the tomatoes have cooled down, peel the skin off the tomatoes and place the inside of the tomatoes into a pot big enough to hold all the tomatoes and stock
  6. Once all the tomatoes have been peeled and added to the pot (and the skins have been discarded) add the rest of the ingredients including all the liquid in the pan into the pot with the peeled tomatoes
  7. Add the stock to the pot and blend the ingredients in the pot with hand blender
  8. As soon as the tomato soup is blended and you have checked the soup to see that the seasoning is correct you are ready to enjoy your scrumptious and healthy bowl of soup

 

Delightful baked salmon with a yoghurt dill dressing

 

300g fresh salmon (3 x 100g fillets) – or for as many guests as you are having

 

Dressing

½ cup full fat, thick yoghurt

2 Tbsp fat reduced mayonnaise

1 tsp dried dill

3 Tbsp water

Salt to taste

 

  1. Pre-heat the oven to 180⁰C
  2. Place the salmon on to a baking tray lined with baking paper and season with salt
  3. Put the baking tray into the oven and bake the salmon for 10 – 12minutes depending on how you like your salmon cooked
  4. Once cooked, remove the salmon from the oven and allow it to cool down
  5. Add all the dressing ingredients into a bowl and mix well to combine
  6. You can either serve the sauce separately to the fish or drizzle ove the top of the fish to serve

 

MAINS

 

Honey, soy and Chinese-5-spice roast chicken

 

Marinade

2 Tbsp honey

3 low sodium soy sauce

1 tsp Chinese-5-spice

2 tsp olive oil

1/3 cup water

 

1.5kg chicken (feel to use a bigger chicken and double up on the sauce)

 

Method

 

  1. Combine the ingredients for the marinade and mix well, making sure that the honey has been properly dissolved
  2. Place the chicken into a baking dish that is suitable for the oven and pour the marinade over the chicken
  3. Rub the marinade all over the chicken making sure to coat the bird well
  4. Leave the chicken to marinade for an hour or two before cooking if possible
  5. Preheat the oven to 200⁰C and place the marinated chicken into the oven to roast for 70 minutes or until the skin has gone a dark brown colour and the chicken is cooked through
  6. Once cooked remove the chicken from the oven and enjoy !

 

Low carb sugar free pumpkin pie

 

1kg pumpkin, cut into cubes

2 eggs

2 egg whites

½ cup lite coconut milk

½ cup almond flour

1 ½ Tbsp stevia erythritol blend

¼ tsp cinnamon

½ tsp baking powder

 

Method

 

  1. Steam the pumpkin for 40 – 45 minutes or until it is soft enough to mash
  2. Allow the pumpkin to cool down a bit and then add the rest of the ingredients
  3. Mix the ingredients well so that there are no lumps of almond flour and pour into a baking dish that has been sprayed with olive oil spray
  4. Bake the pumpkin pie for 55 – 60 minutes or until it is set
  5. Enjoy!

 

Honey mustard roast sweet potatoes

 

1 kg small sweet potatoes (you can use any variety of sweet potatoes and yams will work well too)

 

Dressing

1 Tbsp honey

2 Tbsp olive oil

1 tsp Dijon mustard

½ tsp salt

2 Tbsp water

 

Method

  1. Combine all the dressing ingredients together in a bowl and mix well
  2. Place the sweet potatoes into an ovenproof baking dish and pour the dressing over the potatoes
  3. Bake in the oven 180C for 1 ½ – 2 hours or until the sweet potatoes are cooked through (if you poke them with a knife, the knife should go through easily)

 

Tomato, baby marrow and palm heart salad with toasted pine nuts

 

450g baby tomatoes of various different sizes

1 heaped cup sliced palm hearts

4 baby marrows, sliced

14 green olives, pitted and sliced

2 spring onions, chopped

¼ c pine nuts

 

Dressing

1 Tbsp olive oil

4 Tbsp red wine vinegar

1 tsp garlic and herb seasoning

Salt and pepper to taste

 

Method

 

  1. Cut the baby tomatoes in half and place into a salad bowl
  2. Add the palm hearts, sliced baby marrows, green olive and spring onions to the tomatoes
  3. Place the pine nuts onto a baking tray and toast in the oven for 5 minutes at 180⁰C
  4. Remove the pine nuts from the oven, allow them to cool down and add to the salad with the rest of the ingredients
  5. Combine the salad dressing ingredients and mix well
  6. Pour the salad dressing over the salad ingredients and toss well to combine all the flavours well
  7. This salad is best served at room temperature

 

DESERT

Fudgy sugar free sweet potato brownies

 

1 large sweet potato (should fill a 250ml cup when mashed)

2 tsp oil

40ml (Half of a third of a cup) coconut oil

¼ c stevia (make sure it’s one that it’s suitable for baking or it goes very bitter)

¼ c castor xylitol (finely ground)

2 Tbsp honey

½ cup cocoa powder

½ cup almond milk

1 large egg

½ tsp baking powder

½ tsp Vanilla extract

 

  1. Drizzle the sweet potato with the oil and bake in the oven at 180C for about 45 – 60 minutes or until it’s properly cooked through and soft enough to mash
  2. Once cooled own peel the sweet potato and mash well
  3. Combine the mashed potato with the rest of the ingredients and mix well
  4. Pour the batter into an ovenproof dish that is about 22cm x 22cm in diameter and bake at 180C for 40 minutes

 

Low carb choc chip cookies

 

1 cup cashew nut butter*

½ cup castor xylitol

2 Tbsp coconut flour

1 Tbsp chocolate chips

1 jumbo egg

¼ tsp baking powder

*cashew nut butter can be quite expensive so feel free to use the nut butter of your choosing

Method

 

  1. Mix all the ingredients together until they form a dough
  2. Take spoonful’s of the dough using a teaspoon and form each spoonful of dough into a ball so that each ball is roughly the size of  a large walnut
  3. Place each ball on a baking tray lined with baking paper and bake at 180C for 10 minutes. When they come out of the oven they are soft and they harden as they cool

 

Sugar free chocolate swirl meringues

 

3 extra large egg whites

2 Tbsp stevia-erythritol blend (it must be suitable for baking or it goes very bitter)

¼ tsp lemon juice

¼ tsp vanilla extract

1 Tbsp boiling water

¼ tsp cocoa powder

 

Method

  1. Combine the cocoa powder and boiling water, mix them well and set aside
  2. Separate the eggs and place the egg whites into a clean bowl (if the bowl has any residue or isn’t clean then the egg whites won’t whip)
  3. Beat the egg until the they are starting to form peaks
  4. At this point start slowly adding the stevia until the egg whites are looking glossy
  5. Then add the lemon juice and vanilla until the meringue mixture has formed stiff peaks (the ultimate test is if you turn the bowl over then the egg whites stay in the bowl))
  6. Drop a few drops of the cocoa mixture into the eggs whites and fold the mixture 2 – 3 times to incorporate the chocolate (be very gentle doing this and don’t fold more than two or three times or you won’t get the swirl effect
  7. Pre-heat the oven to 120⁰C
  8. Place the meringues into the oven and immediately reduce the oven temperature to 100⁰C
  9. Bake the meringues at 100C for one hour
  10. After an hour turn the oven off, open the door to the oven slightly and allow the meringues to cool down in the oven
  11. Once they have cooled down the meringues are ready to serve and eat

 

I hope that you enjoy these recipes and that this makes planning your Christmas dinner so much easier. If you would like some more healthy food inspiration then go to http://sandtondiet.myntproductions.co.za/wp for lots more healthy recipes. Here are some other recipe suggestions that you may want to add to this menu Outstanding shredded beef recipeHealthy and quick baked Italian meatballs or Thai peanut butter chicken curry. If you have any vegetarians coming over for Christmas dinner this coconut curried lentils recipe is really delicious.

 

Disclaimer

Please feel free to add the link to this Perfect healthy Christmas dinner post to your articles but this article is an original publication and All rights are .reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

 

 

 

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