Have A Healthy Christmas

Suppose there was a way to enjoy all the flavors of Christmas without overindulging?

This prospect is not far-fetched, according to Social Services and Home Economics Officer at the Rural Agricultural Development Authority (RADA), Chanee Carty, who proposes several creative meal ideas and substitutions that are bound to ensure that the Yuletide season is festive and healthy.

Firstly, most persons would agree that there is no Jamaican Christmas without the fruit cake.

The dark, flavourful, moist, rich treat, which is a staple at the dinner table for multiple reasons, requires a list of traditional ingredients which can end up costing a significant sum.

Ms. Carty points out, however, that this does not always have to be the case.

“For example, a lot of persons think that they have to use wine in their cake. To control your sugar intake, using just water is enough to steam your fruits. And if you want to add more flavour to it, you can add peelings or cinnamon sticks and avoid purchasing the alcohol,” she explains.

 

Ms. Carty informs that for some recipes which contain raisins, these add enough sugar to the cake and eliminate the need for additional amounts.

Additionally, ripe plantain, ripe banana, jackfruits or pineapple are great substitutes for persons who don’t enjoy raisins. These fruits can be pureed and added to the cake for a delicious outcome.

High protein meals are abundant at Christmas, as persons gravitate to the well-dressed ham, chicken, pork, mutton, oxtail, beef and fish.

“Though protein is healthy for the body and it’s quite nutritious, there are certain factors you need to consider in your consumption,” Ms. Carty cautions.

A serving of ham should not be more than three to four thin slices, and should be approximately three ounces.

For chicken, three to four ounces is the recommended serving for consumption; pork and beef – three ounces; and four to six ounces for fish.

Ms. Carty emphasises that “anything over that is overeating”, while advising that it is better to eat multiple small portions instead of a large meal in one sitting, and ensure that plenty vegetables are included with each meal.

In seasoning the various meats, if ready-made products are being used, it is not necessary to add more salt, Ms. Carty says.

“In addition to that, once you use more of our local seasonings, such as scallion and thyme, you realise that the food would be more flavourful and you would avoid using more salt,” she points out.

Vegetables are not to be overdressed or overcooked and should still be crunchy, even after steaming.

Avoid dressings retailed in the supermarket and, instead, use local products at your disposal to enhance vegetable dishes. An example of this is to combine a freshly squeezed orange with a bit of honey.

Some of the most popular side dishes at this time of the year are coleslaw, casserole, macaroni and cheese, and potato salad.

However, contrary to the traditional recipes for these, they don’t have to be laden with high calories.

For example, potato salad is typically made from Irish potatoes. But as Ms. Carty advises, there are healthier substitutions that could cost less at the market.

“You don’t always have to use Irish potato. You can also use breadfruit, you can use yellow yam, you can use green banana, or you can use green plantain as the main carbohydrate for your salad or casserole,” she says.

 

This can be complemented with carrots or pumpkin. In addition, instead of using the typical cheese sauce for casseroles, pumpkin can be used with coconut milk and natural seasonings for a palatable vegetable sauce.

RADA suggests this recipe for a vegan-friendly pumpkin cheese:

Ingredients:

2 cups cooked pumpkin puree
1 cup cooked chickpeas puree
2 ½ cups coconut milk
1 ½ teaspoons ground cumin
1 tablespoon oil
1 teaspoon mustard powder
1 teaspoon paprika
¾ teaspoon salt
3 garlic cloves minced
¼ teaspoon black pepper
½ cup grated onion

Method:

1. In a saucepan, sauté garlic and onion in oil. Add pumpkin and chickpeas puree, coconut milk and simmer for five minutes on low heat.
2. Add all dry ingredients and simmer for another five minutes.

3. Remove mixture from flame and cool for 15 minutes. Pour mixture in blender and blend for one minute or until sauce is creamy.
4. Pour over casserole, pasta or serve as a dip
Yields three to four cups.

By minimizing the purchase of commercial sauces and making these yourself, you would be “in control” of how much salt is added to your dish, points out Ms. Carty.

She notes that sorrel is a versatile ingredient to enhance sauces and glazes, and shares this recipe:

Ingredients

4 cups sorrel juice
1 scotch bonnet pepper
2 cloves garlic minced
1 ½ teaspoon grated ginger
2 tablespoon sugar
1/4 teaspoon cinnamon powder
1 tablespoon cornstarch
2 tablespoon water

Method:

In a saucepan, combine sorrel juice with scotch bonnet pepper, garlic, and cinnamon powder and simmer for 15 mins on low heat.

Dissolve cornstarch in two tablespoons of water and add to the mixture.

Return to the flame and simmer for five minutes or until mixture is thick. Yields two to three cups

When the season has ended, it is recommended that persons find creative ways to enjoy leftovers.

Your sorrel drink can be frozen in a popsicle mold to, not only extend the life of the product, but also provide a nutritious treat for children.

Before freezing, combine the sorrel with coconut milk for a unique and different flavour.

For persons seeking to make long-term dietary changes, Ms. Carty informs that RADA offers training in areas such as pasta-making from plantain and breadfruit flour, to avoid gluten.

Visit the Agri-Mart on Old Hope Road in Kingston to purchase healthy products or request the training. You may also reach out to chanee.carty@rada.gov.jm for more information.