6 Tips For Healthy Holiday Cooking

Ho, ho, whoa! It's almost officially the season of snacking and scarfing down major holiday meals. With that thought in mind, we reached out to Chef Monika Sudakov of Chestnut Street Inn in Sheffield, IL for some top tips in healthy cooking. Chef Monika specializes in Mediterranean cuisine at her inn's onsite restaurant and teaches healthy cooking classes, so her tried-and-true insights should be able to alleviate any cook's anxiety for the occasion.

1) Go meatless more often and/or cut back on meat. Most people think if they aren't eating a big portion of meat they won't feel satiated. The key is to incorporate grains/legumes into your menu planning. Things like quinoa, beans, lentils and whole grains will bulk up your meal while also offering a great source of protein. 

2) Incorporate more spices into your cooking rather than fat. Take a hint from the many ethnic cuisines around the world and play with spices. You will find you can add a ton of flavor without a ton of calories or fat. Plus, it's a fun way to experience new cuisines!

3) Try roasting or sautéing veggies for maximum flavor. Steamed and boiled vegetables are boring and have no flavor. They also lose much of their nutritional value. Roasting and sautéing allow the natural sugars in vegetables to caramelize, giving the vegetables a nutty, robust flavor. Simply drizzle with a touch of olive oil and season with salt, pepper and whatever your favorite spice blend is. Roast for approximately 20-30 minutes depending on the vegetable until just tender. You can enjoy as is or, for just a touch of extra flavor, hit with a pinch of freshly grated parmesan cheese or a drizzle of balsamic vinegar.

4) Substitute olive, grape seed, avocado, walnut or sesame oils for butter, shortening or vegetable oils. These are lower in cholesterol and will add great flavor to whatever you are cooking. 

5) Eat more fish! We all know omega 3 fatty acids are an important part of a healthy diet. Take a hint from the Mediterranean cultures and eat more fish! It's quick and easy to prepare. You can either bake or pan sear in a little bit of olive oil with your favorite spice blend. I like making a simple sauce for fish using a touch of Greek yogurt, which is high in protein and comes in low fat and nonfat plain flavor, a hint of lemon juice, fresh dill and olive oil. It's quick and can be made ahead, kept in the refrigerator for up to a week and used multiple times. Also, if you make your own or keep store bought hummus on hand for snacking, it also makes a great topping on fish. Try mixing it with a little Sriracha for a spicy topping, or you can add a little pesto for some bonus flavor. 

6) Last but not least...just because you are going healthy doesn't mean you have to stop enjoying carbohydrates. There are plenty of whole grain options out there for side dishes/bread that can be important parts of a healthy diet. The fiber in whole grains are known to decrease cholesterol levels. Try using whole wheat pasta, brown rice, barley, oats and Old World grains such as amaranth, spelt or freekah. These are all excellent sources of fiber and delicious to boot! Most are pretty blank slates and will take on whatever flavor you add to them. You can prepare grains in vegetable stock seasoned with your favorite spice blend to up the flavor rather than simply cooking them in water.