Oh no! It's Christmas. There goes my waistline.

Poor Christmas dinner! Saddled with a rotten rep by DietWorld. But is it really deserved…? We think not.

The traditional bird and all the trimmings has more nutritional bang for its buckshot than even Santa might guess. Let's deconstruct the annual slap-up and give those virtuous victuals a chance to clear their name. Almost as much fun as picking at the turkey!

~ Christmas Dinner ~

Smoked Salmon

Salmon is rich in omega-3 fatty acids, which have been shown to benefit cardiovascular, brain, joint and eye health. It also boasts a range of vitamins and minerals, including vitamin D, vitamin B12 and selenium. Wild-caught Alaskan salmon is lowest in contaminants. High-quality organic farmed salmon, such as Old Millbank Smokehouse, is a good second. Or try unsmoked (and equally yummy) gravlax, a cured salmon dish from Scandinavia.

Turkey

Turkey is rich in protein, which stabilises blood sugar and curbs appetite. The better fed the bird, the more nutritious its meat is likely to be.

Meat from turkeys free to roam and eat a natural, organic diet contains higher amounts of B vitamins, selenium, and omega-3 fatty acids. Turkey is also rich in tryptophan, a precursor to the neurotransmitter serotonin, that helps regulate appetite, sleep, and mood. Uncle George nodding off after gobbling his Christmas din-dins? Tryptophan is a major culprit (quite apart from other temptations that might have crossed his path).

Stuffing with Parsley, Sage, Rosemary & Thyme

Traditional stuffing herbs smell of pine woods and are rich in volatile oils, antioxidants, vitamins, minerals, and phytochemicals. For a micro-taste of their awesome power, read on…

Parsley's active volatile oils qualify it as a 'chemoprotective' food. It helps neutralise benzopyrenes – carcinogens found in cigarettes and charcoal grill smoke.

Sage boosts memory, according to research on healthy young adults published in Pharmacological Biochemical Behavior (June 2003).

Rosemary increases blood flow to the brain, improving concentration.

Thyme's volatile oils have been shown (in ageing rats, at least!) to protect cell membranes and enhance the percentage of healthy fats found in cell structures. 

Roast potatoes

The phytochemicals in the humble spud rival those in broccoli, while its potassium levels may help lower blood pressure. Tatties roasted in virgin coconut oil are delicious and bring that tropical bombshell's beauty to the party.

Brussels sprouts

Love 'em or hate 'em, they love you. Steamed Brussels sprouts may help lower cholesterol. Sprouts also have DNA-protective and cancer-preventive qualities and are a good source of antioxidants. They support detoxification, the inflammation response and cardiovascular and digestive systems.

Red cabbage with apples and cloves

Cabbage supports the digestive and cardiovascular systems and has cancer-preventive qualities. Jewel-coloured red cabbage contains more anthocyanin polyphenols. These antioxidants are anti-inflammatory and potentially protective, preventative and therapeutic across a number of illnesses.

Apples contain antioxidant polyphenols and soluble and insoluble fibres. Apple polyphenols help prevent fat oxidation, a contributing factor in atherosclerosis. Polyphenols and fibre together help lower cholesterol. Apples also have anti-cancer, anti-asthma and weight-loss properties and help regulate blood sugar.

Cloves contain eugenol, an anti-inflammatory volatile oil used in dentistry as a mild painkiller and anti-bacterial agent, plus a respectable vitamin and mineral content.

Cranberry Sauce

Cranberries help prevent urinary tract infections. Phytonutrients in cranberries (when taken as cranberries, not isolated components) appear to have antioxidant, anti-inflammatory and anti-cancer properties. Research suggests cranberries also benefit the cardiovascular, digestive and immune systems. Gently simmer cranberries with orange juice and light muscovado sugar for a delicious sauce.

Plum Pudding

Anyone found the plum yet? Dried fruits, spices, nuts and fresh fruit are major components of plum pudding. Check out the health benefits of raisins, sultanas, currants, cinnamon, allspice, ginger, cloves, coriander, almonds, apples, oranges and lemons on World's Healthiest Foods. These help balance out the slightly dodgier ingredients…

Red Wine

Straight-up, jiving in mulled wine and hiding in luscious gravy, red wine is a party animal at Christmas. Resveratrol, a compound found in grape skins, wends its merry way into red wine. Resveratrol appears able to slow the growth of tumours and is often held partially responsible for the 'French Paradox'.

Chocolates

Flavonols in cocoa may protect blood vessel linings but studies are mixed. Quality is key, as non-organic products can contain toxic residues. Careful of raw cacao, too, if migraine-prone; it can be a potent trigger. Pop into the "Chocsack" (or shop online) for tasty choices, such as the outrageously delectable Ombar (made with bio live cultures), or Booja Boojia Hazelnut Crunch Truffles.

~ Merry Christmas and a Happy New Year, One and All! ~

The one time I (stupidly) joined a diet club in December, 'the Christmas season' was viewed as something to fear and control. But Christmas fare is more nutritious than processed food we might eat thought-free throughout the year.

Stress impedes digestion; slow dining aids it. Our bodies love chilled, candle-lit affairs. Savouring every bite is so much healthier than counting fat grams or suffering pangs of manufactured guilt. Especially when our Christmas repast is overflowing with good things…

Did you know…?

The Ho-Ho-Hopsack has a sparkling produce section? Plus lovely Christmas foods to de-thorn any seasonal spikiness!