by Amy Chow, RD
It’s that time of the year! As we head into the holiday season, there will be many opportunities to show off your skills in the kitchen while honouring your culture and traditions. Take advantage of the variety of healthy foods available to you this season to nourish your body and soul. Read on to see my top five healthy holiday appetizer ideas to inspire your next gathering.
Let’s start the party with a fun holiday trivia (scroll to end for answers):
- What festive red fruit is a symbol of prosperity and fertility for centuries and were even called the “fruit of the gods” in ancient Greece?
- Which holiday nut, often roasted and sold in festive cones, has been enjoyed as a seasonal treat since ancient times?
- What sweet treat, made with dried fruit and nuts, is a classic addition to holiday dessert tables and known for its long shelf life?
1. A festive holiday grazing board
Who doesn’t love gathering around a grazing board? Traditional charcuterie boards are loaded with processed meats and cheese which might end up spoiling your appetite for the main course. Lighten up your holiday appetizer with a colorful holiday graze board filled with fruits and vegetables. From bright green sugar snap peas and juicy red apples to yellow bell peppers and earthy mushroom slices, the options are endless! Bonus: Make it fun and use cookie cutters to create festive shapes with softer produce like pineapple, cantaloupe, and cucumber. Sprinkle the board with fresh pomegranate seeds or shredded coconut to add in some holiday sparkle.
Flavour boosters are a fun way to spice things up and add appeal to the grazing board! Here are some ideas to take your grazing board to the next level:
- Dips: hummus, yogurt, guacamole, marinara sauce
- Condiments: honey, jam, pickled mustard seeds, red pepper jelly
- Toppings: hemp hearts, shredded coconut, pomegranate seeds, dried cranberries
2. Healthier holiday baked goods
Enjoy healthier holiday baked goods without sacrificing taste or festive spirit! Shredded zucchini, shredded carrots, mashed banana, and applesauce can be used to swap out the extra sugar and butter in baked goods, like muffins, scones, and cookies. Give this carrot and pineapple cake, zucchini waffles, or chocolate chip spinach banana bread a try.
3. One-bite appetizers
One-bite appetizers are perfect when entertaining a crowd. Sliced cucumber, potatoes, and eggplant, make a perfect one-bite base. Offer smoked salmon cucumber bites; spread a dollop of plain Greek yogurt on a thick round slice of cucumber and top with smoked salmon. This one-bite low carb appetizer is a nutritious choice for a quick bite or party appetizer. You can take it up a notch and position the cucumber rounds into a triangle shape, to form a Christmas tree. Top the tree with a “tree-topper” by using a chunk of cheese or use sliced star fruit. Drizzle the platter with capers or balsamic glaze for extra flavour. You can also give these potato röstis with smoked salmon or grilled eggplant canapés a try.
4. Caramelized Roasted Yams
Roasted yams make a simple, yet flavorful holiday appetizer. Cut yam into wedges or finger-size strips and roast them with salt, pepper, and your favourite herbs. Or pair yams with a tangy and zesty mustard sauce, for a bite that’s both savoury and sweet. Leave the skin on for extra texture and fibre.
5. Festive Nuts & Seeds
Pair nuts and seeds with dried ginger, raisins, or dried cranberries for a satisfyingly sweet and crunchy snack. To enhance the flavour, roast the nuts and seeds in the oven with olive oil or add spices, like paprika, cumin, cinnamon, salt or pepper.
Aim for Balanced Eating, Not Perfect Eating
The holidays are all about peace, love and joy – so why not apply this to our attitudes on food and eating as well. Food is one of life’s main sources of enjoyment; it’s part of our identity, culture, background, and festive celebrations. Learning how to balance your diet with flexibility will help you develop a healthier relationship with food. It’s perfectly healthy to enjoy a favourite snack food such as ice cream and chips AND share a healthy appetizer at your work or school party. Enjoy any party foods that entice you and aim to stop when you feel satisfied. Savour the food and take the time to feel the deliciousness with each bite. And finally, don’t forget to appreciate the love and energy your host has put into making the food!
Answers to the trivia questions in the introduction:
- Pomegranate
- Chestnuts
- Fruit Cake
About the author
Amy Chow is a Registered Dietitian based in Langley, BC. With over a decade of experience, Amy has a special interest in pediatric nutrition, food allergy management, digestive health, and eating disorder recovery. She is the founder of Find BC Dietitians Inc. and is passionate about connecting people with nutrition experts across BC.
