The New Holiday Plate: Healthy, Wholesome, and Welcoming For All

As dietary restrictions become more commonplace (an estimated 10% of Americans have a food allergy, another 5% are vegetarian or vegan), serving a holiday meal that satisfies a diversity of diners may seem intimidating. Below we show some easy ways to deconstruct or reconstruct your dishes to give everyone – whether they’re heart-healthy, diabetic, gluten-sensitive, lactose-intolerant, nut-free or plant-forward – a prime seat at the table.

Keep it fresh

Opt for meats or poultry that haven’t been pre-seasoned or injected with a brine that adds sodium and sugar. Offer a small tofurky as an alternative option for committed vegetarians and adventurous eaters.

Keep it traditional with a twist

Prepare a rice-based stuffing or quinoa-centric pilaf with time-honored holiday seasonings like celery, sage and thyme. Swap out canned cranberry sauce, high in preservatives and sugar, for a tasty new recipe of fresh cranberries boiled and simmered with fruit juice, applesauce and orange zest.

Keep it versatile

Small adjustments can make a big difference. Use olive oil instead of butter, vegetable stock instead of chicken or beef broth, or a plant-based milk instead of regular.

Keep it neutral

Serve sauces and gravies on the side so everyone can enjoy the main dish without concerns about hidden allergenic ingredients.

Keep it simple

Place nuts, croutons, cheese, dried fruits and dressings adjacent to the greens, and let guests build a salad according to their individual preferences.

Keep it seasonal

Pile a colorful selection of winter’s best, from sweet potatoes and beets to broccoli and Brussels sprouts, in a single layer on a baking sheet, spray lightly with olive oil, season with black pepper and herbs, and roast at 425 degrees for about 45 minutes. The heat will coax out the exquisite natural flavors in the veggies for a dish that’s suited to any type of diet.

Keep it light

Substitute apple sauce for oil when baking to cut down on fat and sugar.

Keep it non-alcoholic

Stir up an appealing selection of ‘mocktails’ for all who choose not to imbibe.

Allergens: Off the Plate

Be aware of these ingredients, which account for more than 90% of all food allergies:

1. Fish
2. Milk
3. Peanuts
4. Crustacean shellfish
5. Soybeans
6. Tree nuts
7. Wheat
8. Eggs
9. Sesame (added in 2021)

Sources:

• Academy of Nutrition and Dietetics
• Food Revolution Network

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