Whether traditional or cross-cultural, your holiday recipes can be healthier when you’re mindful of the ingredients and cooking methods you use. Photo: Getty Images.
Getting together with family and friends to celebrate life, catch up, and enjoy a delicious meal is a wonderful aspect of the holidays.
For many Hispanic families, the holidays are a blend of American traditions and a rich cultural heritage with roots in Mexico, Latin American, Spain and beyond.
Wherever people come from, food is at the heart of Thanksgiving and Christmas celebrations.
To help you make healthy adjustments to your Thanksgiving and Christmas recipes, we spoke with two Colorado chefs.
Gemma Aguayo-Murphy is the creator of Everyday Latina, where she shares Mexican and Latin American recipes with a healthy twist.
Aarika Ortiz, a Denver-based chef with over a decade of experience, specializes in multicultural cuisine and teaches international cooking classes.
To guide you in preparing your holiday meals, Ortiz and Aguayo-Murphy shared their top seven recommendations to elevate flavors while also cooking healthy, holiday dishes. Here’s their key advice:
Add more vegetables to your traditional recipes
Choose natural sweeteners
When you have time, cook your own meals at home rather than eating in restaurants
Try enjoying smaller portions of rich foods
Use natural ingredients
Choose cooking methods that minimize added fat
When cooking with oils, opt for healthier options
Thanksgiving is a time to gather with family and enjoy a great meal. Try blending new and old traditions and foods.
Regardless of the origin of the recipes you prepare this Thanksgiving or Christmas season, pay attention to the ingredients and cooking methods you choose. Try adapting your favorite recipes to make them as healthy as possible.
“In general, many Latino families adopt the American tradition of serving roast turkey with classic sides like mashed potatoes, green beans, and salad,” Aguayo-Murphy said. “At the same time, families often add their own cultural touches and traditional flavors from their countries of origin.”
For Hispanic families, turkey, chicken, or pork often take center stage at the holiday table, accompanied by side dishes and beverages that reflect their cultural heritage.
When Aguayo-Murphy’s parents lived in Mexico, they didn’t celebrate Thanksgiving. When they moved to the U.S. and began raising their children, they discovered the beauty of blending traditions.
“My parents began to embrace Thanksgiving once we were growing up in the U.S., since it was such a prominent and fun holiday. We served the American traditional dishes, but we also added Mexican touches, like jalapeño salsa for the mashed potatoes and turkey, instead of gravy,” she said. (Try Aguayo-Murphy’s mole poblano recipe as a flavorful accompaniment to your turkey, chicken, or pork this holiday season.)
Tortillas or bolillos (a type of white bread made from wheat flour) also are popular accompaniments on Hispanic family tables. Cooks often serve these delicious options instead of rolls, Aguayo-Murphy said.
When it comes to beverages, Mexican Christmas punch (ponche navideño) and champurrado (a hot chocolate and corn drink) are popular drinks for people whose families have roots in Mexico.
Of course, traditions are as diverse as people in the U.S. Hispanics here trace their roots to at least 20 different countries, each with its own unique culinary traditions. So, Central American Christmas punch differs from Mexican ponche navideño.
Mexican Christmas punch (ponche navideño) is a fruit-based beverage. In some Central American versions of the punch, people celebrating the holidays enjoy milk and spices like cinnamon, alongside fruit.
Ortiz said another favorite drink on holiday tables is rompope, an eggnog-like drink made with milk, eggs, spices. It’s popular in Latin American countries including Mexico, Puerto Rico and Central America countries.
Try these delicious Latin American side dishes as you get ready to celebrate the holidays
As for side dishes, corn-based recipes are especially popular during the holidays for people who have roots in Mexico and Latin America.
“Elote, cornbread, or even tamales, are part of Latin American Christmas traditions. Desserts usually include buñuelos,” Ortiz said.
Across Latin America, buñuelos — a beloved holiday dessert — take on many forms. In Mexico, they’re dough dusted with cinnamon sugar, while in Central America, they’re made with cassava and cheese and drizzled with a cinnamon and anise syrup.
Like everything in life — and cooking is no exception — the art is in the details. Let’s dive into the recommendations from our culinary experts. These tips aren’t just for the holiday season. You can use them year-round to adopt a healthier lifestyle.
Add more vegetables to your traditional recipes
Both culinary experts encourage people to include a variety of vegetables in their meals.
Vegetables add nutrients and bring vibrant colors to your table, making recipes both nutritious and visually appealing.
Emphasizing vegetables in your meals doesn’t mean you have to give up the dishes you love, Aguayo-Murphy said.
“It’s more about small, thoughtful swaps,” she said.
“For example, use fresh or roasted vegetables as sides, or add a salad with a homemade dressing to balance out rich foods,” Aguayo-Murphy said.
Many vegetarian dishes are rich in dietary fiber. They can also be filling, which can help people scale back their portions of less healthy holiday dishes, like meat dishes and desserts.
“It is a great way to pack the vegetables without feeling deprived or any less decadent,” Ortiz said.
(Learn how to prepare Mini Mexican stuffed peppers, a healthy appetizer you can enjoy during holiday gatherings.)
Choose natural sweeteners over refined sugar
To sweeten foods and drinks, Aguayo-Murphy prefers natural sweeteners over refined sugar.
“I opt for piloncillo, honey, coconut sugar, and pure maple syrup. These small changes keep the flavors authentic but make a big difference in how you feel after the meal,” she said.
Piloncillo is a popular ingredient in Mexico and throughout Latin America. It is made from pure sugarcane juice and is known by different names across Latin America. In some Central American countries, it’s called Dulce de rapadura, while in other countries in the region, it is known as panela or chancaca.
As for desserts, Aguayo-Murphy encourages people to serve fruit.
“Fruit-based options are naturally sweet,” she said.
“Flavor does not have to come from a lot of salt or sugar. I recommend using fresh or dried herbs, garlic, citrus, and spices. These are staples in my cooking and bring dishes to life without relying on added sodium or sweeteners.”
“You can also reduce sugar gradually or use natural sweeteners that don’t spike blood sugar as much, such as coconut sugar, raw honey, or pure maple syrup.”
(Try this mixed berries and cream recipe.)
Practice portion control by choosing smaller-sized meals and desserts
A healthy diet is essential not only for managing diabetes and hypertension effectively but also for supporting a healthy weight and lowering the risk of heart disease and stroke.
If we have loved ones with special dietary needs, such as diabetes or high blood pressure, one of the best ways to show love is by supporting them to eat in a way that meets their individual needs.
Measuring portions can significantly help in managing blood sugar levels.
Ortiz suggests keeping desserts “mini” (such as mini fruit tarts) so that they can enjoy a nibble without going overboard.
“When cooking for people with diabetes, it is all about monitoring the sugar levels around the holidays,” she said.
Another great strategy to maintain low blood sugar levels is using whole-grain flour and oats to add fiber.
(Learn how to prepare Ortiz’s gluten-free buckwheat crepes).
Breads are a beloved staple at holiday tables, but they contain both sugars and carbohydrates.
“Use low-carb breads that are full of ancient grains (which also come in thinner slices) or skip the carbs altogether, and use lettuce as wraps, sandwiches and a vessel to your dish,” Ortiz said.
Use natural ingredients. Avoid artificial flavors and colors.
Ortiz recommended avoiding artificial flavorings when preparing your holiday dishes, which are chemically based, lab-created, and synthetic.
“Most of our favorite holiday flavors, such as pumpkin, peppermint, and gingerbread, are not natural, so my suggestion is to incorporate the flavors as naturally as possible,” she said.
Ortiz recommended making your own spice blends or adding pumpkin or peppermint extracts to add a ton of flavor while avoiding the calories.
To add flavor, Aguayo-Murphy recommends using aromatic ingredients such as onion and garlic, along with herbs and spices.
“I love using fresh herbs, but I always keep dried ones in hand for convenience, which still gives dishes great depth,” she said.
(Learn how to prepare cucumber mango pico de gallo)
Cook with healthier oils
Healthier eating and cooking choices are directly linked to overall health, and the choices we make about what we eat and how we prepare our food play a significant role.
When preparing your favorite recipes, the experts recommend using healthier oils.
“Healthy oils such as avocado (for high-heat cooking) or pure olive oil are great to cook with,” Ortiz said.
This holiday season, “To kick up sauteed veggies (such as sauteed broccoli or green beans), add a splash of walnut oil. It’s also wonderful in salad dressings, has antioxidants and omega-3 fatty acids, which are great to lower inflammation and the risk of heart disease,” Ortiz said. (Learn about seed oils)
While cooking with healthy oils is wise, excessive fat can lead to harmful inflammation.
“I like to use oils and fats that are nourishing and not inflammatory,” Aguayo-Murphy said.
“Olive oil and avocado oil are staples in my kitchen, and I also cook with high-quality beef tallow and clarified butter, also known as ghee. They’re stable at high heat and provide beneficial nutrients like vitamins A, D, and K,” she said.
Cook your own meals at home
Smart eating begins with paying attention to ingredients and opting for healthier food preparation methods.
One great way to make healthier food choices is to buy fewer processed foods and cook more meals at home.
“I believe tradition and health can go hand in hand. One of the best ways to enhance healthier eating is by cooking from scratch whenever possible,” Aguayo-Murphy said.
“I like to make dressings, salsas, sauces, and gravies from scratch because store-bought versions often contain additives and less wholesome ingredients. Making them at home lets me control what goes into our food,” she said.
Culture shapes the way we eat, and families can teach one another how to make nutritious choices.
“When families, especially kids, see how a dish comes together, they begin to understand where food comes from and appreciate the ingredients that go into it. Making traditional recipes at home not only gives you control over the quality of ingredients but also keeps cultural traditions alive in a more mindful way.”
Aguayo-Murphy recommended involving kids in preparing family recipes with healthier swaps.
“It’s a great way to connect them to their heritage while showing that nourishing, homemade food can still carry the same flavors and memories we grew up with,” she said.
Adapting traditional recipes can be the key to healthier eating habits, and a do-it-yourself approach allows you to take control of the ingredients and preparation.
“I opt for choosing to make zoodles instead of using traditional pasta in Italian dishes,” Ortiz said.
“Cooking your own food gives you a sense of control and pride,” she said.
Select cooking techniques that minimize the use of added fats
We can all use a little extra help in the kitchen, and there are cooking methods that can be wonderful allies.
Aguayo-Murphy advised people to avoid frying food whenever possible and to opt for alternative cooking methods instead.
Traditional oven-roasted turkey, chicken, or pork—or a grilled version—can be the centerpiece of your Thanksgiving or Christmas meal.
“Cooking methods like roasting or slow cooking help bring out natural sweetness and tenderness without needing extra oils or salt,” she said.
Hosts can be very busy during the holidays. Planning helps a great deal. Cooking main dishes and side dishes in the oven or slow cooker can free up the host to enjoy time with guests or make last-minute dishes on the stove or grill.
“Using the oven or roasting allows you to free up your hands and move on to cooking other dishes, while also being a healthier method of cooking. Luckily, most of the traditional dishes tend to reflect this method as well,” Ortiz said.
“I recommend avoiding fried foods and sticking to roasting or grilling, and for desserts, using baking whenever possible during the holidays,” she said.
So, with these recommendations, clear your kitchen counter, gather your cooking allies such as healthy ingredients, tools, and appliances, and fill your recipes with the main ingredients: love, dedication, and health.
You may reach Gemma Aguayo-Murphy at [email protected] and on Instagram.
Chef Aarika Ortiz offers in-home personal chef services and cooking classes. You can visit her website here, and on Instagram.
Dining and Cooking