Christmas dinner is meant to be filled with indulgence, sweet treats, family fun, and great food. It is encouraged to eat till your heart’s content—after all, Christmas only comes once a year! However, if you’d like to be a bit more health-conscious, or those overly sweet or savoury foods just don’t tickle your taste buds like they used to, this article is for you!
This article features quick, easy, and scrumptiously healthy Christmas dinner starter ideas. Along with these recipes, we outline some of the health benefits of the ingredients. Additionally, this article will highlight which genetic markers are affected by the main ingredients. By purchasing a YOLO Health DNA kit, you can find out MUCH more about your genetic profile and exactly which foods to include more or less of in your diet to lead a healthier, happier lifestyle.
Healthy Christmas Dinner Starter Idea #1
Baked sweet potato rounds with avocado and pomegranate
Ingredients:
- 2 medium sweet potatoes sliced into 1cm thick rounds
- 1 ripe avocado
- 2 Tbsp pomegranate seeds
- 1 Tbsp olive oil
- Salt and pepper to taste
Method:
- Preheat the oven to 200°C (392°F)
- Toss the sliced sweet potato rounds in olive oil and some salt
- Spread evenly on a baking tray to roast for 20-25 minutes. Flip the rounds over halfway and bake until golden and soft
- Meanwhile, mash avocado with some salt and pepper to taste (optional)
- Once the sweet potato rounds have cooled down, spoon some mashed avocado onto the top
- Sprinkle with pomegranate seeds
- Serve warm or at room temperature
Health Benefits:
- Sweet potato contains beta-carotene and is a slow-release carbohydrate, which means you won’t have a sudden blood sugar spike and crash
- Avocado contains “healthy fats” and potassium
- Pomegranate seeds are high in antioxidants and polyphenols
What Could Your DNA Say?
The TCF7L2 gene regulates your blood sugar through the production of insulin. Depending on which variant you have, you could be sensitive to refined, simple carbohydrates; therefore, sweet potato could be a good option for you!
Healthy Christmas Dinner Starter Idea #2
Beetroot and feta salad with pumpkin seeds
Ingredients:
- 250g cooked beetroot (sliced into thin wedges or rounds)
- 50g feta cheese
- 2tbsp pumpkin seeds
- 100g baby spinach
- 1tbsp olive oil
- 1 tbsp balsamic vinegar
Method:
- Lightly toast pumpkin seeds in a dry pan (no extra oil) for 2-3 minutes until fragrant
- Layer baby spinach on a serving plate, top with beetroot and crumble feta on top
- Sprinkle the toasted pumpkin seeds
- Drizzle with olive oil and balsamic vinegar just before serving
Health benefits:
- Beetroot helps regulate blood pressure and nitric oxide production for healthy blood circulation
- Feta (not full-fat), contains calcium and moderate protein
- Pumpkin seeds contain magnesium, zinc, and some healthy fats
- Baby spinach leaves contain iron, vitamin K (which helps with blood clotting), and folate
What Could Your DNA Say?
The NOS3 gene produces nitric oxide synthase, an enzyme responsible for making nitric oxide, which helps to protect blood vessels and is involved in vasodilation (the opening of the blood vessels). Genetically, if you have a variant that doesn’t produce nitric oxide as well, beetroot can lend a helping hand.
Healthy Christmas Dinner Starter Idea #3
Roasted carrot-ginger soup
Ingredients:
- 600g carrots
- 1 medium onion (red onion for a sweeter flavour, yellow onion for a stronger flavour)
- 2 cloves garlic
- 15g fresh ginger
- 5 tbsp olive oil
- 750ml vegetable stock
- 2-3 pinches salt
Method:
- Preheat the oven to 200°C (392°F)
- Chop carrots and onion into evenly sized cubes
- Add carrot and onion cubes to the baking tray and drizzle with olive oil and salt. Optional: add garlic cloves to roast or reserve for blending
- Bake until soft and golden
- While still hot, add carrots, onions, vegetable stock, garlic cloves, and ginger to a blender.
- Blend to desired consistency
- Serve warm or cold with a drizzle of olive oil
Health Benefits:
- Carrots are high in beta-carotene, which assists in the production of vitamin A
- Garlic has antibacterial and antiviral properties
- Ginger is wonderfully anti-inflammatory and helps digestion.
What Could Your DNA Say?
The BCMO1 gene converts beta-carotene into Vitamin A. If you have the genetic variants that poorly convert beta-carotene into vitamin A, it will be very important to include extra vitamin A sources in your diet.
Eating Smart This Festive Season
Christmas meals don’t have to make you feel guilty, nor do you have to sacrifice flavour while eating healthy. For even more reassurance and guidance on what to eat, you can purchase a YOLO Health DNA Kit.
This article highlights just a few key genetic factors that play a role in your health and ingredients that can assist these genes. To find out exactly what your genetic blueprint is and what your genes need a little extra help with, a YOLO Health DNA kit truly lights the way.