By Heather Little-White, Ph.D., Food & Nutrition Consultant 
Shrimp and vegetable stir-fry with noodles.
CHRISTMAS IS the time for feasts of traditional foods like ham, cakes, sorrel and other treats that jeopardise one's course on the pathway to a healthy lifestyle. However, all is not lost because there are tasty and nutritious dishes that can be enjoyed in the spirit of celebration, without adding to your waistline.
The usual recommendation of adding lavish use of fruits and vegetables for the Christmas menu still stands.
Poultry and fish as well as the creative use of peas and beans can be tastily combined to make delectable treats.
While you may scoff at ham made from pork, there are variations of ham made from turkey, chicken or beef available at most supermarkets. These can be baked and dressed with pineapples, cherries and cloves and nicely glazed to give your spread of Christmas dishes the festive look.
Pasta offers a range of options combining with chicken or seafood, and vegetables of choice. Though seafood is high in cholesterol, a treat every once in a while will not do harm. However, stay away from
cream sauces with pasta dishes. Instead, use olive oil combined with herbs and fruit juice for a healthier combination.
Interesting pasta dishes are Seafood-Stuffed Pasta Shells; Macaroni, Broccoli & Cheese Bake; Tuna Pasta Supper Skillet: Shrimp Marinara with Angel Hair Pasta. To reduce the fat of the tuna pasta skillet use water-packed tuna instead of oil-packed tuna. Sun-dried tomato pesto sauce is good for pasta dishes and low-fat versions are available.
A typical healthy festive menu can be:
Fish Fingers with
piquant dip
Baked Chicken Ham
with Orange Ginger Glaze
Stuffed Turkey
Special Vegetable Lasagne
Sweet Potato 'N
Pineapple Crush
Traditional Gungo
Rice and Peas
Carrot and Beet Salad
Medley of Stir Fried
Vegetables
Minted Passion Fruit Punch
TIP
To reduce the fat in lasagne by about 5 grams, use skim milk and a low-fat cheese in place of whole milk and cheddar cheese. The lasagne noodles can be cooked a day ahead, drained and place in a single layer on a plastic-wrapped lined cookie sheet and refrigerator overnight.
FOR STRICT VEGETARIANS
Vegetable Burgers with
Sweet and Sour Sauce
Tangerine and Honey-
glazed Tofu Slices
Gungo Rice and Peas
(brown rice)
Nutty Raisin Candied
Plantains
Sweet Potato Vegetable
Salad
Cucumber, Lettuce,
Tomato, Raisin Salad
Buddha's Delight (Stir Fried
carrots, peppers, broccoli, pak
choi and water chestnuts)
GENERAL GUIDELINES
Reducing the use of meat as much as possible.
Eliminating deep fat frying -- instead use crisp coatings like breadcrumbs or cornflakes.
Make pie crusts with ground fruits or graham crackers instead of butter or shortening.
Limit high-fat cheeses.
Eliminate clarified butter, heavy creams and sauces.
Reduce the use of dairy products. Use vegetable stock to make stews and casseroles. Substitute skim milk and non-fat yoghurt.
Reduce the use of eggs especially the yolks where the fat and cholesterol reside. Replace whole eggs with whites; use two whites for every egg.
Use fresh herbs and whole spices for flavour instead of salt and sugar. Also useful are pickles, chillies, dried fruits, dried tomatoes, exotic mushrooms, wine vinegars and soy sauce.
Use cooking methods like grilling, pan roasting and smoking to maximise flavours.
Shrimp Marinara
with Angel Hair Pasta
INGREDIENTS
1 pack angel hair pasta
1 tbsp. olive or vegetable oil
1 lb. shelled, deveined
uncooked medium shrimp
1 garlic cloves, minced
1 16 oz. bottle flavoured
tomato pasta sauce
1 tbsp. lime juice
1 tbsp. vodka, if desired
1/8 tsp. crushed red pepper
flakes (or strips of scotch bonnet)
METHOD
Cook pasta to desired
doneness as directed on package. Drain: cover to keep warm. Heat oil in a large skillet over medium-high heat until hot. Add shrimp and garlic. Cook and stir 2-3 minutes or until shrimp just begin to turn pink. Stir in all remaining ingredients. Simmer
3-5 minutes or until mixture is thoroughly heated.
Serve over pasta. Serves 4
Source: Lotsa Pasta
