A gut health expert shares her Christmas Day on a plate

The Beauty Chef’s festive favourites

Include fruits and vegetables for a healthier platter to serve guests. Image: Pexels

Whether you’re a seafood platter family or opt for a turkey roast, celebrating over food is a tradition for many. But instead of feeling stuffed and sluggish, it is possible to indulge in the festive season while keeping your gut happy, says The Beauty Chef's Carla Oates.

Like most, I love the holiday season in Australia. The balmy evenings, alfresco dining and of course, the mouth-watering food. The only downside? The number it can do on your digestive system. 

When you’re reaching for foods you don’t usually eat, consuming larger portions than usual, and drinking more, it’s not uncommon to experience a change in bowel habits. This means constipation and bloating are quite common around Christmas time.

But it’s not all doom and gloom for your gut. It is possible to enjoy all the festive foods on offer and maintain balance with a few helpful tips. To inspire your own feel-good holiday, here’s my own Christmas day on a plate.

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For breakfast: Mixed Berry and Plum Christmas Smoothie Bowl

A smoothie is a healthy way to kick off your morning. Image: Pexels

Breakfast is a great time to fit in some gut-nourishing whole foods before the celebrations kick off. This smoothie bowl serves up a dose of vitamin C and antioxidants, plus a fibre and probiotic hit to set your belly up for success. 

Serves 1 (makes 1 1/2 cups)

Ingredients

• 2 blood plums, quartered and stone removed
• 1 cup (125 g) frozen mixed berries
• 1 orange, zest finely grated & 1/ 3 cup (80 ml) juice
• 1 1/2 tablespoons almond butter
• 1 teaspoon The Beauty Chef GLOW Inner Beauty Essential
• 1 teaspoon ground cinnamon
• Extra berries and granola or cacao clusters for topping

Method

1. Place all of the ingredients in a high-speed blender. Blend until smooth.
2. Pour the smoothie into a shallow bowl. Top with granola or cacao clusters and fresh berries to decorate as desired.  

For platters: Roasted Capsicum Walnut Dip

Roasted Capsicum Walnut Dip

I always try to make a few homemade dips ahead of time so I can whip them out at a moment’s notice when putting together a platter. Unlike most store-bought varieties, this wholesome blend doesn’t have any artificial ingredients or preservatives. Plus, if you serve it alongside some carrots and celery sticks you can boost your veggie intake.

Ingredients

• ½ Medjool date
• ¾ cup (80g) walnuts
• 150g (approx. 1½) roasted red capsicums
• 1 tablespoon extra-virgin olive oil, plus extra for drizzling
• 2 teaspoons freshly squeezed lemon juice
• ½ garlic clove, crushed (omit for a low-FODMAP option)
• ½ teaspoon ground cumin
• ½ teaspoon chilli flakes
• ¼ teaspoon smoked paprika, plus extra for sprinkling
• Sea salt and freshly ground black pepper, to taste

Method

1. Place the Medjool date in a small bowl and cover with just-boiled water. Set aside for five minutes, or until softened. Drain.
2. Place the walnuts in a food processor and pulse, to coarsely chop. Transfer into a medium bowl and set aside.
3. Place the remaining ingredients, including the date, in the food processor and blend until the capsicum is coarsely chopped. Add the walnuts and pulse to combine but maintain a slightly chunky consistency. Season with salt and pepper.
4. Transfer into a serving bowl, drizzle with olive oil and sprinkle with smoked paprika.

For lunch: Fig, Pomegranate, Radicchio, Orange and Feta Salad

Fig, Pomegranate, Radicchio, Orange and Feta Salad

It’s not uncommon for the Christmas menu to feature at least three types of meat, so I opt for small servings of each while making sure to fill half of my plate with plenty of salad and veggies. I also try to include fermented foods where I can—a little sauerkraut makes a delicious accompaniment to Christmas ham! 

This fig salad is one of my favourites for summer and is served with radicchio which contains inulin (a prebiotic) which increases bile production and helps us utilise skin-loving fats.

Ingredients

• 3 ripe oranges
• 3 figs
• 1 head radicchio
• 1 pomegranate, seeds removed
• 150g marinated feta, drained and crumbled
• 3⁄4 cup (80g) walnuts, lightly roasted
• 2 large handfuls mint leaves, torn

For dressing:

• 1⁄4 cup (60ml) red wine vinegar (unpasteurised)
• 1 1⁄2 teaspoons Dijon mustard
• 1 teaspoon raw honey
• 1⁄3 cup (80ml) extra-virgin olive oil
• Himalayan salt and freshly ground black pepper

Method

1. To prepare the dressing, whisk the vinegar, mustard and honey together in a small bowl. Gradually pour in the oil, continuously whisking, until fully incorporated. Season with salt and pepper. Set aside.
2. Using a small sharp knife cut off the orange skin. Slice the oranges into approximately 1cm-thick rounds.
3. Roughly tear the figs into quarters.
4. Roughly tear the radicchio into pieces.
5. To assemble, arrange the orange, fig and radicchio on a large serving plate. Drizzle with half of the dressing. Scatter with pomegranate seeds, feta, walnuts and mint. Drizzle with the remaining dressing.

For dessert: Salted Miso Caramel Sauce

Salted Miso Caramel Sauce

Whether crème brûlée, chocolate pudding or a classic pavlova is on the menu, I’ll always make this easy salted miso caramel sauce a few days before as an accompaniment. It's decadent, and delicious and provides some fermented goodness. 

Ingredients

• 8 Medjool dates, pitted
• ⅓ cup (80ml) boiling water
• 100ml maple syrup
• ¼ cup (60ml) coconut cream
• 3 teaspoons white (Shiro) miso paste
• 1 ½teaspoons vanilla bean powder
• ½ teaspoon Himalayan salt

Method

1. Soak the dates in the boiling water for 10 minutes, or until softened.
2. Place the softened dates and any remaining water together with the remaining ingredients in a high-speed food processor or blender. Blend until smooth.
3. Store in an airtight container in the refrigerator for up to five days.

Originally published as A gut health expert shares her Christmas Day on a plate