Written by: Mirela Simic, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
This Christmas, instead of the traditional "tips to enjoy Christmas without gaining weight" article, I decided to write one with healthy Christmas recipes. I mean, I could talk about mindful eating, portion control, staying hydrated, and exercise, but I thought there were enough health coaches out there doing just that. As a nutritionist and personal trainer with a dedication to health and wellbeing, I'm thrilled to share some festive recipes that will add a touch of magic (and health) to your Christmas celebrations. For years, I've been perfecting my version of fruit punch, and now I'm excited to share it with you, along with a nutritious twist on a classic dessert – a High-Protein Pavlova and Christmas-flavoured protein balls.
Christmas punch: A refreshing and nutrient-packed delight (I like to call it an almost healthy Christmas recipe)
This Christmas Punch is not only a low-calorie and high-spirit option perfect for sharing with friends and family; it's also full of antioxidants and essential nutrients. Bursting with antioxidants, cranberries contain flavonoids and polyphenols that protect your cells from free radical damage, reducing the risk of chronic diseases. They also have compounds that prevent bacteria from causing urinary tract infections. Cranberries contribute to heart health by improving blood pressure and reducing inflammation. Their dietary fibre supports digestive health and keeps you regular. Plus, they're packed with vitamin C, a super-important nutrient for your immune system and skin.
Lemons offer a hefty dose of vitamin C, bolstering your immune system and enhancing iron absorption from plant-based foods while promoting radiant skin. Lemon juice mixed in water (or in this case a nice refreshing drink) stimulates digestion, prevents constipation, and supports liver health.
With a long history of soothing digestive discomfort, mint helps relax digestive tract muscles, reducing gas and bloating. It also acts as a natural muscle relaxant and contains antioxidants and anti-inflammatory compounds that reduce inflammation. Mint's antibacterial properties freshen your breath and prevent oral infections. The scent of mint has a calming effect, reducing stress and anxiety.
I do have to give you a bit of a warning: I don’t like sweet drinks, and this cocktail won’t be sweet, but if you wish to make it sweeter, then feel free to add a bit of stevia or homemade sugar syrup to it.
Now, here's how to make this invigorating punch:
Ingredients
200ml gin or vodka (or opt for a non-alcoholic version)
2 cups fresh cranberries
1 cup fresh mixed berries (strawberries, blueberries, and raspberries)
1/4 cup fresh mint leaves
Juice of 2 lemons
4 cups soda water or sugar-free sparkling water
Ice cubes
Instructions
In a blender, combine the gin or vodka (or opt for a non-alcoholic version), fresh cranberries, and the juice of one lemon. Blend until smooth and transfer the mixture to a punch bowl or pitcher.
Add the mixed berries, mint leaves, and the juice of the other lemon to the bowl.
Slowly pour in the soda water and gently stir the mixture.
Add ice cubes to keep the punch cool and refreshing.
Serve in festive glasses or mugs, garnished with extra mint leaves and a few cranberries.
This Christmas Punch is not only visually stunning with its vibrant red and green colours but also full of flavours... and if you made it as a non-alcoholic drink, it is a lot healthier alternative to many sugary holiday beverages.
High-protein pavlova: A nutritious Christmas classic – this is a healthy Christmas recipe!
Now, let's turn our attention to dessert! Pavlova is a beloved Christmas classic, and I’ve given it a nutritious makeover. This High-Protein Pavlova is bursting with flavour and packs a protein punch, keeping you satisfied without overindulging. Here's how to create this delightful dessert:
For the meringue
4 large egg whites
1/2 cup blend of stevia and corn-starch
1 tsp white vinegar (or ½ tsp cream of tartar or lemon juice)
1 tsp vanilla extract
For the topping
1 cup Greek yoghurt or vanilla-flavoured yoghurt
1 tsp ground cinnamon (adjust to taste)
Fresh passionfruit and berries for garnish
Fresh mint leaves for garnish
Instructions
Like with any baked dessert, you should start by preheating the oven to 180 degrees Celsius.
Using a mixer on medium speed, blend the egg whites for 5 min or until they are nice and fluffy.
After 5 min of blending, it’s time to start adding ¼ blend of stevia and corn starch and keep mixing at high speed.
Once the mixture becomes stiff, add 1 tsp of vanilla extract, and this time use a wooden spoon to beat the mixture till the vanilla extract is evenly mixed.
finally, the last step is to fold in the white vinegar (or its alternatives); and spread the mixture in the desired shape.
It’s time to bake the pavlova in the oven; once you place it in, reduce the temperature to 90 degrees Celsius and bake until it is completely dried and firm.
Once it's baked, switch the oven off and leave the pavlova in to cool. Once it is completely cooled down, you can add Greek yoghurt and the toppings.
No-bake cinnamon ginger protein balls
The next delicious treat I have for you is what I like to call Christmas-flavoured protein balls…as you can imagine they are full of cinnamon! Cinnamon is such a versatile spice that offers numerous health benefits. It is rich in antioxidants, has anti-inflammatory properties, AND it plays a role in regulating blood sugar levels and improving insulin sensitivity, making it beneficial for individuals with diabetes.4
Ingredients
1 cup (240 g) rolled oats
1/2 cup (120 g) vanilla protein powder
1/4 cup (60 g) almond butter or your preferred nut butter
1/4 cup (60 ml) honey or maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon vanilla extract
Pinch of salt
Optional: 2-3 tablespoons of water (if needed for texture)
This recipe could be adjusted to make no-bake Raffaello coconut balls by keeping cinnamon and ginger out of the recipe, adding 1 whole hazelnut in the centre of each ball and rolling it in coconut- also super delicious.
Instructions
In a large mixing bowl, combine the rolled oats, vanilla protein powder, ground cinnamon, ground ginger, and a pinch of salt. Mix these dry ingredients.
Add the almond butter, honey (or maple syrup), and vanilla extract to the dry ingredients. Stir everything until well combined. If the mixture seems too dry, you can add a tablespoon of water at a time until it reaches the desired consistency.
Once the mixture is well combined and holds together, use your hands to roll it into bite-sized balls. The size is up to your preference, but smaller balls are usually ideal for snacking.
Place the protein balls on a plate or baking sheet and refrigerate them for about 15-20 minutes to firm up.
After the protein balls have been set, they are ready to enjoy. Store any leftovers in an airtight container in the refrigerator.
These no-bake protein balls are a convenient and healthy Christmas recipe that's perfect for satisfying your sweet tooth while providing a protein boost. The warm flavours of cinnamon and ginger add a delightful seasonal twist. Enjoy these delicious protein balls as a quick pick-me-up during your day!
I hope you enjoy these festive, healthy Christmas recipes as much as I do and find them as delightful as they are nutritious. Remember, the holiday season is about celebration, togetherness, and joy, and you can fully immerse yourself in the festivities while maintaining your focus on a healthier you. I also have a regular “4 Tips on How to Indulge in this coming festive Season and maintain a Healthy Diet” and “ Instead of weight loss focus on health” article on my blog, and in case you’d like to read them, click here and here.
I wish you a wonderful and Healthy Christmas season.
Mirela Simic, Executive Contributor Brainz Magazine
With over a decade of experience in high-pressure jobs, moving across countries, and establishing her own PT studio, she understands the toll of a busy lifestyle on one's health. After suffering from chronic burnout, and a range of debilitating symptoms, she embarked on a journey to become a nutritionist. Specialising in helping individuals with chronic health conditions, hormonal imbalances, digestive disorders, and autoimmune issues, she focuses on personalised nutrition and lifestyle adjustments to restore vitality and well-being.
References:
Health benefits of cranberries (no date) WebMD. Available at: https://www.webmd.com/food-recipes/health-benefits-cranberries
Singh, N., Yarla, N. S., Siddiqi, N. J., de Lourdes Pereira, M., & Sharma, B. (2021). Features, Pharmacological Chemistry, Molecular Mechanism and Health Benefits of Lemon. Medicinal chemistry (Shariqah (United Arab Emirates)), 17(3), 187–202. https://doi.org/10.2174/1573406416666200909104050
Tafrihi, M., Imran, M., Tufail, T., Gondal, T. A., Caruso, G., Sharma, S., Sharma, R., Atanassova, M., Atanassov, L., Valere Tsouh Fokou, P., & Pezzani, R. (2021). The Wonderful Activities of the Genus Mentha: Not Only Antioxidant Properties. Molecules (Basel, Switzerland), 26(4), 1118. https://doi.org/10.3390/molecules26041118
Allen, R. W., Schwartzman, E., Baker, W. L., Coleman, C. I., & Phung, O. J. (2013). Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Annals of family medicine, 11(5), 452–459. https://doi.org/10.1370/afm.1517
