Savor the Festive Season with Tasty and Heart-Healthy Summer Dishes!

Johannesburg – The festive season is a wonderful time for joy, but it doesn’t mean you have to compromise your healthy eating habits.

With the right mindset and recipes, you can indulge in scrumptious treats and meals while still adhering to good health practices.

Nicole Jennings, a representative for Pharma Dynamics, points out that the Dietary Approaches to Stop Hypertension (DASH) principles, known for their benefits to heart health, can guide the public toward balanced eating, even during the holidays.

“The DASH diet focuses on the intake of fruits, vegetables, whole grains, lean proteins, and low-fat dairy,” says Jennings.

“It’s a fantastic approach for holiday feasting, enabling you to enjoy delicious dishes without feeling guilty.”

Here’s how you can enjoy a heart-healthy festive season, featuring recipes from the esteemed Cooking from the Heart resource, which was created by Pharma Dynamics in collaboration with celebrated cookbook author Heleen Meyer and the Heart and Stroke Foundation of SA.

• Nourishing plates: Focus on crafting vibrant dishes adorned with seasonal fruits and vegetables during the festivities. These not only look appealing but are also packed with nutrients.

• Summer kebabs: These bright skewers are ideal for any gathering. Combine grilled mushrooms, steamed broccoli, bell peppers, and cherry tomatoes for a vegetarian selection, or add lean chicken or pineapple for a tasty twist. The natural sweetness and tenderizing impact of pineapple enhance the dish.
• Find the recipe here.

• Create a salad jar: Put together your preferred green salad and mix in a scoop or two of cooked pasta. Include cubes of cheddar or feta cheese along with well-drained canned tuna (or cooked chicken) for a nutritious, portable meal that’s enjoyable to eat. To elevate your salad, consider this dressing recipe.

• Guilt-free decadent desserts: You can still treat yourself to dessert while being mindful of your health. Choose naturally sweet and nutrient-rich options.
• Carrot cake smoothie: A revitalizing blend of carrots, pineapple, banana, apple, and spices like cinnamon and nutmeg.
• This smoothie embodies the spirit of carrot cake without added sugars and serves as an ideal festive treat.

Check out the recipe here.

• Fruit skewers with chocolate: For a simple dessert, thread strawberries, bananas, and pineapple onto skewers. Dip them in dark chocolate for a rich yet light experience.

• Layered festive dessert: Create a parfait with plain yogurt, fresh fruits, granadilla pulp, toasted coconut, and nuts. It’s easy to prepare, elegant, and refreshing – sure to delight any audience.

• Elevate your braai: South Africans love a good braai, which can be heart-healthy with a few simple changes.

• Spicy chicken wings: Marinate chicken wings in a flavorful, DASH-friendly spice blend, then grill, bake, or air-fry them. Serve on skewers for easy eating.

Get the marinade recipe here.

• Nutritious side dishes: Opt for light, steamed broccoli and cauliflower drizzled with a zesty yogurt-based sauce instead of heavy, creamy salads.

• This fresh twist on the classic cauliflower cheese offers a healthier, yet equally tasty alternative.

Explore the recipe here.

1. Thoughtful kitchen gifts: Handmade gifts are thoughtful, budget-friendly, and promote healthier choices. Here are three great ideas:

• Flavored oils: Combine rosemary, garlic, and chili with olive oil for a delightful cooking or dressing oil.

1. Stay hydrated: the importance of water: Staying well-hydrated is vital for digestion, detoxification, and even regulating blood pressure.

“Often, people confuse thirst with hunger,” Jennings mentions.

“By ensuring proper hydration, you can keep your energy levels up and even assist in weight management.”

Infuse your water with summer flavors by adding mint, lemon, cucumber, or berries for a refreshing twist.

Sharing meals with family and friends is a crucial element of a healthy lifestyle. Gather around the dinner table, cook together, and cherish the connections you make.

“When we dine with loved ones, we tend to be more mindful of our portion sizes and food selections,” Jennings adds.

“It’s not merely about feeding the body; it’s nourishing the soul.”

This holiday season, let the DASH diet principles inform your meal planning.

With the right recipes and mindset, you can celebrate the holiday spirit while prioritizing your well-being.

For more heart-healthy recipes and advice, visit Cooking from the heart.