An excellent source of omega-3 essential fatty acids – which are great for heart health – smoked salmon also provides just 185 calories per 100g portion. Smoked is higher in salt than poached or baked salmon, but they’re all an excellent source of quality protein, with useful amounts of vitamin B3 (niacin), which helps our body convert food to energy.
Whether its canapés, a starter or a dish to share, salmon is likely to be a popular choice:
Classic smoked salmon crostini
Smoked salmon with grapefruit salad
Parcel-poached salmon with herby mayonnaise
Smoked salmon grazing wreath
More like this
2. Turkey
This Christmas dinner classic is high in protein and low in fat – as long as you don’t eat the skin. A 100g (cooked weight) portion of light meat contains just 2g of fat, while the same size portion of dark meat contains 6.6g of fat. Turkey is a good source of selenium, which is important for our immunity, while the dark meat provides energising iron. As well as being rich in protein, poultry like turkey, is a useful source of the amino acid tryptophan which influences mood and sleep through its role in the production of nerve transmitters, like serotonin and melatonin.
Turkey may be the main event, but it needn’t be a time-consuming affair, and don’t forget leftovers make a deliciously light option for Boxing Day:
Healthy roast turkey crown
Slow cooker turkey
Turkey, strawberry & avocado salad
3. Cranberries
As well as being a useful source of vitamins like vitamin C, cranberries are rich in plant compounds that have a protective, antioxidant effect – these include proanthocyanidins, which also give cranberries their jewel-red colour. In fact, cranberries are especially rich in these protective compounds and may benefit us in a number of ways from protecting us from urinary tract infections to supporting heart health.
Try these delicious ways with cranberries:
Apple & cranberry chutney
Cranberry & lentil bake
Cranberry & raspberry smoothie
4. Red cabbage
Red cabbage should certainly be on your table this Christmas. Surprisingly high in calcium, which is required for healthy bones and teeth and a good source of folate, red cabbage is richer in vitamin C and protective anthocyanins than the green equivalent. All of which makes red cabbage great for skin health, immunity and for supporting the heart.
Get inspired with these new ways to cook red cabbage:
Beetroot & red cabbage sauerkraut
Tahini noodles with red cabbage & Sichuan peppercorn slaw
Red cabbage slaw
Red cabbage with balsamic vinegar & cranberries
5. Carrots
A rich source of beta-carotene which your body makes into vitamin A, which supports eye and skin health. The darker in colour, the more beta-carotene the carrot contains. Carrots are also a good source of potassium – needed to regulate fluid balance and blood pressure in the body – and, like most vegetables, they are low in calories. To optimise your absorption of these fat-soluble carotenoids, roast carrots in a little oil.
We love these ways with carrots:
Honey-roasted carrots & parsnips
Roasted carrots with basil pesto
Roasted carrot, rocket & lentil salad
Carrot pilaf with coriander chutney
6. Parsnips
A rich source of fibre, it’s no surprise that parsnips help keep you regular. They may also benefit a number of other gut-related conditions, including reflux and diverticulitis. Rich in both soluble and insoluble fibre, parsnips may help promote a greater mix of good gut bugs.
Old favourites and new, parsnips work well in wintry dishes:
Honey-roasted parsnips
Chickpea & roasted parsnip curry
Honey mustard chicken pot with parsnips
7. Potatoes
As well as being a useful source of fibre, some of the starch in potatoes is particularly beneficial for our gut bugs. This is because it is ‘resistant starch’, meaning it’s resistant to our digestion but can be broken down by our gut bacteria, providing them with the fuel they need to thrive. When we cook and cool potatoes, the starch granules lock together, making them more resistant to digestion. Studies suggest that when we include foods rich in this resistant starch, we experience a host of health benefits, including more efficient digestion, less risk of some chronic diseases and a reduced risk of colon cancer. All of this means those leftover roast potatoes might be even better for you!
Get inspired with these tasty ways with roasties:
Crispy roast potatoes
Air fryer roast potatoes
Roast potatoes with paprika
Refried roasties
Roast potato, turkey, sausage & stuffing pie
8. Brussels sprouts
We all know we should be eating more of these wonder foods and one of the reasons is that brussels sprouts are especially rich in a plant compound, called kaempferol. This protective plant compound has been studied for its many health-promoting properties, including the benefits it has for the heart. In fact, a US study found increasing vegetables in the diet, especially those of the brassica family, like brussels sprouts, may reduce the risk of heart disease.
Don’t keep sprouts only for the big day, include them in sides and mains throughout the week:
Charred brussels sprouts with Marmite butter
Brussels sprouts grain bowl
Brussels sprouts pad Thai
Brussels sprout slaw
9. Chestnuts
High in fibre, chestnuts may help curb your appetite, an extra bonus is that they are lower in fat and calories than other nuts. Animal studies suggest the addition of chestnut to the diet may reduce the accumulation of belly fat. Sadly, although the evidence looks promising, further research is needed to fully understand what this might may mean for us.
In the meantime, add these delicious recipes to your festive repertoire:
Brussels sprouts with bacon & chestnuts
Parsnip, cranberry & chestnut loaf
Chestnut & cranberry roll
Azerbaijani-style lamb with apricots & chestnuts
Venison sausage & chestnut casserole
10. Clementines
Oranges, including clementines and satsumas, contain health-promoting compounds known as flavanones and research suggests that these plant compounds help protect us from conditions like heart disease and cancer – they’re also thought to have anti-inflammatory, antiviral and antimicrobial benefits so they may also support our immunity during the cold and flu season. What’s more, the peel contains higher amounts of certain nutrients than the flesh, so using the peel and zest in recipes will help give your diet a boost.
Add some zest to your day with these delicious recipes:
Brussels sprouts winter salad with clementine dressing
Turkey & clementine lunch bowl
Clementine & honey couscous
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This page was last reviewed on 11 September 2024 by Kerry Torrens.
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
What are your favourite feel-good foods for Christmas? Let us know in the comments below…