What’s your favorite holiday dish? According to a 2020 Statista survey, the top five American dishes are turkey, mashed potatoes, stuffing/dressing, bread and ham. Is your mouth watering yet because most of America is ready to pile it on? No doubt, the holidays are synonymous with delicious, wholesome and satisfying dishes.

However, our favorite dishes sometimes underrepresent nutrient-dense, plant-based foods. These include high-fiber foods — vegetables, fruits, soy products, legumes (including beans, peas and lentils), nuts, seeds, whole grains and more. More fiber means better heart health, improved digestion and better blood sugar stability. It also means these foods are more satiating and will keep us fuller longer than lower fiber foods.

Plant-based foods are also very high in lots of other nutrients. Legumes, soy, nuts and seeds provide higher levels of protein, in addition to micronutrients, such as iron and zinc. Vegetables and fruits provide a wide array of essential micronutrients, including vitamin A, vitamin C, calcium and vitamin K.

Enjoy a holiday that not only satisfies your taste buds but also supports your health. After all, you have just one body to live in, so it’s important to take every opportunity to nourish it.

Tips for Plant-based Feasting

Check out these tips for a more plant-based holiday season:

• Include a simple, limited ingredient vegetable dish at holiday feasts. A classic, leafy green salad can be a crisp and fresh addition to more rich dishes, such as green bean casserole or candied yams.
• Embrace the cooler weather with soups or chilis filled with beans, lentils and vegetables. Enjoy soup season and meatless Monday with high-fiber, protein-rich, soul-warming soups.
• Swap breads, pastas and rice for higher fiber, whole grain choices. While all breads and starches are plant-based, they are not created equally. Whole grain choices, including whole wheat bread, brown or wild rice, quinoa and whole wheat pasta are higher in fiber, B vitamins and trace minerals than refined grain products and can contribute to a more stable blood sugar.
• Enjoy plant-based snacks. Celebrating the holidays and avoiding the cold outside often means more time at home, and for some, this means more snacking. Snacking when you are truly hungry between meals is absolutely fine and encouraged! In these situations, enjoy plant-based options that have both fiber and protein. Here are some options:
  • Trail mix with nuts, seeds and dried fruit
  • Raw veggies and hummus
  • An apple with peanut butter
  • A fruit and veggie smoothie made with yogurt, milk/milk alternative, chia or flax seeds, etc.

Scrumptious Plant-based Recipes for Your Holiday Gathering

Consider trying some of these plant-based dishes for your next holiday meal:

Everything But The Kitchen Sink Dip

Ingredients

• 1 tablespoon tahini
• 1 can garbanzo beans, rinsed, drained
• 2 cloves garlic
• ¼ cup cilantro
• 1 cup spinach
• 2 artichoke hearts (I used jarred)
• 2 carrots, peeled, chopped
• 2 roasted red peppers (I used jarred)
• 2/3 cup black beans, rinsed, drained
• Zest and juice of 1 lemon (about 2 tablespoons juice)
• 3 tablespoons olive oil
• Salt, pepper 

Instructions

1. Combine all ingredients in food processor and blend until smooth.
2. Serve with veggies or your favorite dippers, or use as a spread in a sandwich or wrap.

Apple Pear Cucumber Salad

Prepares 4 servings

Salad Ingredients

• 2 tart, crunchy apples
• 1 red or green pear
• 1 cucumber (seedless or seeded)
• 1 small, sweet onion

Dressing Ingredients

• 2 tablespoons whole grain mustard
• 2 tablespoons fresh dill, chopped (can use 2 teaspoons dried)
• 2 tablespoons apple cider vinegar
• ½ teaspoon brown sugar
• 4 tablespoons extra virgin olive oil or grapeseed oil

Instructions

1. Make dressing: mix together the mustard, dill, vinegar, sugar and oil. Set aside.
2. Core and slice apples and pears into thin slices, leaving skin on for color, flavor, and nutrition.
3. Slice cucumber, peeling if desired. Cut in half lengthwise, and slice to make half-moon shapes.
4. Prepare onion to your preference: diced, thin slices, etc.
5. Add all items to bowl with dressing and toss to coat.

Homemade Vegetarian Chili

Prepares 4 to 6 servings

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium red onion, chopped
• 1 large red bell pepper, chopped
• 2 medium carrots, chopped
• 2 ribs celery, chopped
• ½ teaspoon salt, divided
• 4 cloves garlic, pressed or minced
• 2 tablespoons chili powder (use less if you prefer a very mild chili)
• 2 teaspoons ground cumin
• 1 ½ teaspoons smoked paprika
• 1 teaspoon dried oregano
• 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes, with their juices
• 2 cans (15 ounces each) black beans, rinsed and drained
• 1 can (15 ounces) pinto beans, rinsed and drained
• 2 cups vegetable broth or water
• 1 bay leaf
• 2 tablespoons chopped fresh cilantro, plus more for garnishing
• 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste

Garnishes

Options include chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

Instructions

1. In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon of the salt. Stir to combine and cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about seven to 10 minutes.
2. Add the garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about one minute.
3. Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes.
4. Remove the chili from the heat and discard the bay leaf. For the best texture and flavor, transfer 1 ½ cups of the chili to a blender, making sure to get some of the liquid portion. Securely fasten the lid and blend until smooth (watch out for hot steam), then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)
5. Add the chopped cilantro, stir to combine, and then mix in the vinegar, to taste. Add salt to taste. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days or you can freeze it for longer-term storage.

Hasselback Pears

Prepares 4 servings

Ingredients

For the pears:

• 2 pears
• 1 tablespoon salted butter, melted
• 1 tablespoon brown sugar
• ½ teaspoon cinnamon

For the oat topping:

• 2 tablespoons salted butter, melted
• 2 tablespoons brown sugar
• ¼ teaspoon cinnamon
• 1 tablespoon flour
• 1 tablespoon old-fashioned oats

For serving:

• Vanilla ice cream or whipped cream, optional

Instructions

1. Preheat oven to 400 degrees Fahrenheit. Spray a cast iron skillet or 8×8 inch glass baking dish with cooking spray.
2. Slice the pears in half from top to bottom. Remove the core. Place the pears cut-side down on a cutting board. Slice through the pears at ¼ inch intervals, stopping just before reaching the bottom, leaving the slices connected to each other.
3. Prepare the remaining pear ingredients: Stir together the melted butter, brown sugar, and cinnamon.
4. Add the pears to the prepared dish or skillet. Brush the pears with the brown sugar butter mixture, making sure to get some between the slices.
5. Cover with foil and bake for 20 minutes.
6. While the pears are baking, make the oat topping. Stir together the butter, brown sugar, cinnamon, flour, and oats until well blended.
7. Remove the pears from the oven then spoon the streusel mixture onto the tops of each pear, working some between the slices. Return to the oven, uncovered, and bake for an additional 15 minutes.
8. Remove pears from the oven and allow to cool for 5 minutes before serving with ice cream or whipped cream, if desired.

Try Something New this Holiday

Showing some love to your body and your spirit is just what’s needed for a season that is nutritious, delicious, merry and bright. Try one of these recipes, and feel free to explore other plant-based options this holiday season.

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About Marissa Robinson MS, RD, LDN

Robinson is a registered dietitian who loves to utilize intuitive eating principles to support people in leading happier and healthier lives. With a background in both nutrition and fitness, Robinson holds a bachelor’s degree in dietetics and a master’s degree in exercise physiology and sports nutrition from Florida State University. Robinson is also a Certified Personal Trainer and loves sharing her passion for joyful movement with all of her clients. Joining WakeMed Corporate Wellness Services in 2021, Robinsom has enjoyed supporting her clients’ wellness journeys through individualized nutrition counseling and interactive classes.

Outside of work, Robinson enjoys trying new restaurants, baking and snuggling her cocker spaniel, Murph.

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About WakeMed Corporate Wellness Services

WakeMed Corporate Wellness extends beyond traditional wellness programs. We strive to cultivate healthy habits among employee populations and improve health outcomes all while increasing productivity, optimizing human resource investments and boosting employee engagement.

Our comprehensive corporate wellness services are specifically designed to meet the needs of your workplace. From biometric screenings and educational presentations to health coaching, mobile wellness services, COVID-19 vaccine clinic, and flu vaccine clinics, our team of health care professionals works closely with corporate clients to build a wellness program that best meets the needs of their employees.

Whether you have thousands of employees or just a handful, WakeMed Corporate Wellness has the solutions your employees need to be successful in their health journey. Contact us to learn more about the customized corporate wellness services we offer.

About WakeMed Nutrition Services

Our licensed, registered dietitians in Outpatient Nutrition Services are committed to providing evidence-based, scientific nutrition advice. Nutrition counseling is offered for:

• Adult Weight Management
• Bariatric Surgery
• Diabetes
• Celiac Disease and Other Food Allergies
• Heart Health
• Vegetarian Nutrition
• Pediatric Weight Management
• Other Pediatric and Adult Nutrition Issues
• Wellness
• Gastrointestinal Disorders (IBS, diverticulitis)

For more information, or to schedule an appointment, please call or have your physician FAX a referral to us. Insurance coverage and costs may vary.

Phone: 919-350-7000, option 1, then option 3
FAX: 919-350-8959

Disclaimer: The advice of individual medical providers serves as guidance from the specific provider and is not intended to establish standards of clinical practice or rules of law for WakeMed Health and Hospitals.