Healthy Holidays Eating: Vegan Choices

Vegan Holiday Options: Festive and Healthy

Enjoying a plant-based holiday doesn't mean missing out on festive flavors. These vegan dishes are perfect for the holidays, allowing you to indulge while keeping things healthy and nutritious. Let’s explore some delicious vegan options that you can include in your holiday meals.

Tips for a Healthy Vegan Holiday

1. Prioritize Whole Foods: Focus on fresh vegetables, whole grains, and plant-based proteins like beans, lentils, and tofu. Not only do these foods provide essential nutrients, but they are also naturally lower in calories.
2. Watch the Sugar and Oil: When preparing desserts or side dishes, reduce the sugar and replace oils with healthier alternatives like applesauce or mashed bananas in baking.
3. Fill Your Plate with Veggies: Start your meals by filling half your plate with non-starchy vegetables like Brussels sprouts, green beans, and roasted carrots. This way, you're ensuring you get plenty of fiber and micronutrients.
4. Use Natural Sweeteners: For cranberry sauces and desserts, use natural sweeteners like maple syrup, agave, or coconut sugar for a more wholesome flavor.
5. Swap Butter for Plant-Based Alternatives: When making stuffing or roasted vegetables, swap butter with olive oil, vegan butter, or even avocado for a rich flavor without added cholesterol.

3 Vegan Holiday Recipes

1. Vegan Stuffed Portabella Mushrooms

These savory stuffed mushrooms are the perfect addition to a holiday spread. Filled with vegetables, grains, and a hint of vegan cheese, they are a hearty yet healthy main dish.

Ingredients:

• 4 large Portabella mushrooms, stems removed
• 1 cup cooked quinoa
• 1/2 cup spinach, finely chopped
• 1/4 cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• 1/4 cup vegan mozzarella cheese
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Place the mushrooms on a baking tray, brush with olive oil, and bake for 10 minutes.
2. While mushrooms are baking, sauté garlic and spinach in olive oil until spinach wilts.
3. In a bowl, mix cooked quinoa, spinach, sun-dried tomatoes, and vegan cheese.
4. Stuff the mushroom caps with the mixture and bake for another 15 minutes.
5. Garnish with fresh parsley and serve.

Calories: ~180 per mushroom
Protein: ~6g
Fiber: ~4g

2. Vegan Sweet Potato Casserole

A classic holiday favorite made vegan by swapping dairy for plant-based alternatives. This version uses coconut milk and maple syrup to create a creamy and naturally sweet side dish.

Ingredients:

• 4 large sweet potatoes, peeled and chopped
• 1/2 cup coconut milk
• 2 tbsp maple syrup
• 1 tsp cinnamon
• 1/4 cup chopped pecans (optional for topping)
• 1/4 cup vegan marshmallows (optional)

Instructions:

1. Boil sweet potatoes until soft, then drain.
2. Mash with coconut milk, maple syrup, and cinnamon until creamy.
3. Transfer to a baking dish, top with pecans and marshmallows if using.
4. Bake at 350°F (175°C) for 20 minutes, or until marshmallows are golden.

Calories: ~190 per serving
Protein: ~2g
Fiber: ~5g

3. Vegan Lentil Loaf

A delicious and filling vegan loaf that’s packed with protein and fiber, this dish is a perfect meatless alternative for the holidays.

Ingredients:

• 1 cup dried lentils, cooked and drained
• 1/2 cup rolled oats
• 1/2 cup grated carrots
• 1/4 cup chopped onion
• 2 tbsp flaxseed meal mixed with 5 tbsp water (flax egg)
• 2 tbsp tomato paste
• 2 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a large bowl, mix the cooked lentils, oats, carrots, onion, and garlic powder.
3. Add the flax egg and tomato paste, and mix until combined.
4. Transfer the mixture to a loaf pan lined with parchment paper.
5. Bake for 40 minutes, let cool slightly, and slice.

Calories: ~160 per slice
Protein: ~8g
Fiber: ~7g

Holiday Add-Ons and Side Ideas

1. Roasted Brussels Sprouts: Toss with olive oil, salt, and pepper, and roast until crispy. Add balsamic glaze for a flavor boost.
2. Maple-Glazed Carrots: Roast with a drizzle of maple syrup and a sprinkle of fresh thyme.
3. Fresh Cranberry Relish: Mix fresh cranberries with orange zest, orange juice, and maple syrup for a refreshing side.
4. Vegan Gravy: Make gravy with vegetable broth, nutritional yeast, and a thickener like cornstarch or arrowroot. Flavor with herbs like rosemary and thyme.

Vegan Dessert Options

1. Vegan Pumpkin Pie: Use coconut milk and a flax egg for a creamy filling with traditional pumpkin spices. Serve in a graham cracker crust.
2. Chocolate-Dipped Strawberries: Dark chocolate melted and dipped over strawberries for a festive and healthier sweet treat.
3. Vegan Gingerbread Cookies: Made with molasses, almond flour, and a plant-based butter substitute for a delicious seasonal flavor.

Here are high-level recipes for both vegan pumpkin pie and vegan gingerbread cookies, along with helpful tips to perfect them:

Vegan Pumpkin Pie

Ingredients:

• 1 3/4 cups canned pumpkin purée (unsweetened)
• 1 cup full-fat coconut milk (from a can)
• 1/2 cup brown sugar or coconut sugar
• 1/4 cup cornstarch (for thickening)
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 1/4 tsp allspice
• 1 pre-made vegan pie crust (store-bought or homemade)

Instructions:

1. Preheat oven to 350°F (175°C).
2. In a large bowl, whisk together the pumpkin purée, coconut milk, sugar, cornstarch, and spices until smooth.
3. Pour the mixture into the pie crust and smooth the top.
4. Bake for about 50-60 minutes, until the center is set and slightly firm to touch.
5. Let it cool for at least an hour before serving.

Tips:

• The coconut milk adds creaminess without using dairy.
• Cornstarch helps firm up the filling, ensuring it slices beautifully.
• Let the pie cool and set fully before slicing.

Vegan Gingerbread Cookies

Ingredients:

• 2 1/4 cups all-purpose flour (or a mix of gluten-free flour)
• 1/2 tsp baking soda
• 1 tsp ground ginger
• 1/2 tsp ground cinnamon
• 1/4 tsp ground cloves
• 1/4 tsp nutmeg
• 1/4 tsp salt
• 1/2 cup molasses
• 1/2 cup brown sugar
• 1/3 cup coconut oil (melted)
• 2 tbsp almond milk (or any non-dairy milk)
• 1 tsp vanilla extract

Instructions:

1. Preheat oven to 350°F (175°C).
2. In a large bowl, whisk together the dry ingredients: flour, baking soda, ginger, cinnamon, cloves, nutmeg, and salt.
3. In another bowl, whisk together the molasses, brown sugar, coconut oil, almond milk, and vanilla extract until combined.
4. Gradually add the dry ingredients to the wet, stirring until a dough forms.
5. Roll the dough out on a floured surface and cut into shapes using cookie cutters.
6. Place cookies on a baking sheet lined with parchment paper and bake for 8-10 minutes, until edges are golden.
7. Let cool completely before decorating (optional).

Tips:

• If you like soft cookies, bake for slightly less time; for crispier cookies, bake a little longer.
• You can decorate with a simple glaze made from powdered sugar and water, or keep them plain for a more rustic feel.

These recipes are easy to follow and use accessible ingredients, perfect for a vegan holiday treat!

With these vegan holiday recipes, you can enjoy all the flavors and festivities of the season without compromising your health goals. By incorporating nutrient-dense, plant-based foods and lightening up traditional recipes, you can celebrate in style while still eating mindfully.

Vegan or not, everyone can enjoy these delicious dishes as part of a festive and health-conscious holiday celebration!