'Tis the season to be healthy

Published on Saturday 29 November 2008 10:01

AS the festive season approaches, we tend to focus on living the "high life". Being healthy is particularly challenging at this time of year but with a bit of help and careful forward-planning, it's easy to enjoy the festive season without feeling the need to overindulge.

The most important factor for healthy eating is that when people feel hungry, they eat. It is not conducive to starve yourself between meals, as this will only mean that you will eat too much when you do sit down. Having four or five small meals a day, or incorporating light healthy snacks between meal times will make you less likely to overeat.

It is also important to understand the difference between feeling hungry and being thirsty. Often, we reach for food when we feel dehydrated, so try drinking a glass of water, or fresh juice, before reaching for a snack.

Breakfast really is the most important meal of the day, yet so many think we can give it a miss. As energy levels are at their lowest in the morning, your body needs the boost it gets from good food to kick start the day. Cereals, fruit and porridge are all rich in complex carbohydrates which will release energy slowly and help sustain you until lunch.

If you feel peckish mid-morning reach for a piece of fruit or yoghurt as both are full of natural sugars which will keep you away from the biscuit tin. Alternatively, prepare snacks of raw vegetables, or try some dried fruit or pumpkin or sunflower seeds. Instead of the usual tea or coffee, I suggest hot water with lemon. As well as being really refreshing, it's a great detox.

Come lunch time, soup is a fantastic way to warm up. Hearty soups such as winter vegetable, spicy lentil or mulligatawny are delicious and their main ingredients are easy to find. Beans, lentils and pulses are also a great mix of protein and carbohydrates.

In the run up to Christmas Day a suggestion is to seek out healthier alternatives on the menu like steamed or poached fish. One of my favourite fish dishes is steamed halibut with Asian coleslaw. This is a great cuisine au natural dish, simple steamed fish with crunchy raw vegetables.

'Tis also the season of great merriment. Before heading out for the night, I recommend eating a small snack of mixed nuts and dried fruit in the afternoon, to boost energy and avoid the impact of alcohol on an empty stomach.

When it comes to deciding on your chosen beverage, think about some healthier alternatives. For example if you're a wine drinker, opt for a spritzer, it will last a bit longer and will contain half the calories. If you are more of a spirits drinker, try asking for a diet mixer or alternatively substitute fresh fruit juice for your usual Coke. Above all, enjoy your drink sensibly, taking sips rather than gulps. Alcohol also makes you lose more water than usual, resulting in dehydration. So make sure you have a glass of water nearby.

Above all, the festive season is about having fun, enjoying great company and great food. So with some early planning and a bit of consciousness, you can put into practice a New Year's resolution a bit earlier and have a healthy, happy Christmas.

Malcolm Webster is executive chef at The Sheraton Grand Hotel and Spa in Edinburgh

Steamed Halibut with Asian coleslaw (Serves 4)

Ingredients

4 x 180g halibut portions (haddock, cod or plaice would work as alternative fish)

Coleslaw Ingredients (makes ten portions)

500g thinly sliced green cabbage

180g thinly sliced red cabbage

2 carrots grated

1 red pepper thinly sliced

1 yellow pepper thinly sliced

6 spring onions chopped

25g chopped coriander (include the stalk as this has the most flavour)

Dressing

90ml rice wine vinegar

40ml sesame oil

50ml vegetable oil

5g garlic puree

10g ginger puree

20g toasted cashew nuts

Method

Salad - To make the dressing whisk all the dressing ingredients in a bowl together. Mix all salad ingredients together and add three-quarters of the dressing, keeping the rest to spoon over the fish once cooked.

Fish – I like to use a bamboo steamer for steaming my fish which is easy to use and gives great results (you can purchase a bamboo steamer in any good Chinese supermarket). Bring a pan of water to the boil. Place your steamer on top and cook the fish for approximately eight-ten minutes depending on the thickness of the fish – the thicker the fish the longer it will take to cook.

In a bowl or plate place a large spoon of Asian coleslaw in the centre and place the steamed fish on top. To finish, drizzle a spoon full of the dressing over the fish.

Daal pachranga Mixed lentil, bean & vegetable Daal (4 portions)

Ingredients

40g kidney beans soaked in water for 24hrs

60g white black-eyed beans soaked in water for 24hrs

60g yellow lentils soaked for 24 hrs

40g butter beans soaked for 24 hrs

60g red lentil (un-soaked, washed only)

100g cauliflower florets

150g peeled & diceD potatoes

100g peeled, de-seeded butternut squash or pumpkin

40g fresh green peas

10g desiccated coconut

100ml vegetable oil

10g mustard seeds

15g turmeric

5g curry leaves

20g chopped garlic

60g chopped tomatoes

2-3 fresh green chillies (depending on how hot you would like the Daal)

10g ginger chopped

10g garlic chopped

Method

Put all the lentils and beans into a litre of water and start to boil. Add the turmeric, salt and ginger and garlic and bring to the boil. Turn down the heat to a simmer and cook for about 40 minutes. Keep checking the pot until the pulses are almost cooked. Add the vegetables and cook until the potatoes are ready (approx 20 mins). The potatoes are a good indicator that the rest of the vegetables will be cooked.

In a saut pan, heat the oil and add the mustard seeds and curry leaves. Cook until you hear the mustard seed crackle, then add turmeric and coconut saut. Continue cooking for two minutes and then add the garlic saut. After another two minutes add the chillies and tomatoes. Cook for five minutes on medium heat then add to the lentil pan, mixing it in well whilst still on the heat. Season lightly with salt.

Serve and garnish with chopped coriander.

This dish can also be eaten with rice and chapatti or any other type of bread.