The holiday season is upon us, and with it comes the joy of festive gatherings, delicious treats, and cherished moments with loved ones. But let’s face it—staying mindful of our health can feel tricky with all the indulgences calling our name.

That’s why I’m excited to share some practical, wellness-focused holiday eating strategies inspired by Alyson Chugerman, a seasoned Integrative Nutritionist and Health Empowerment Coach with over 24 years of experience in the wellness field.

These tips are perfect for enjoying the flavors and traditions of the season while staying aligned with your health goals. Whether you’re looking to balance indulgence with mindfulness or find healthier twists on holiday favorites, these ideas have you covered.

Let’s dive into Alyson’s advice and discover how to savor the holidays without overindulging!

Holiday Eating Hack #1: Mini Appetizers for Mindful Portions
One of my favorite tricks for keeping holiday indulgence in check is focusing on portion-friendly bites. Mini servings of holiday favorites not only look adorable on the table, but they also let you enjoy a variety of flavors without going overboard. Try mini sweet potato bites for a delicious and crowd-pleasing appetizer that’s easy to make and enjoy.

Mini Sweet Potato Bites with Cranberry and Pecan Topping

Spoon Fork 12-15 bites (serves 6-8 as an appetizer)
Clock 30 minutes

INGREDIENTS
2 medium sweet potatoes, sliced into 1/4-inch rounds
1/2 cup fresh cranberries (or cranberry sauce)
1/4 cup pecans, halved
1 T. maple syrup
1/2 tsp. cinnamon
Olive oil spray (optional, for roasting)
Sea salt, to taste

DIRECTIONS

  1. Preheat Oven: 400°F
  2. Prepare Sweet Potatoes: Slice sweet potatoes into 1/4-inch rounds. Place on a baking sheet lined with parchment paper. Spray or brush with a light coating of olive oil and sprinkle with sea salt.
  3. Roast: Roast in the oven for 20–25 minutes, flipping halfway through, until soft and golden on the edges.
  4. Cranberry Topping: While sweet potatoes roast, heat the fresh cranberries in a small saucepan over medium heat with 1–2 tablespoons of water until they begin to burst and soften (about 5–7 minutes). Mash slightly and stir in maple syrup and cinnamon.
  5. Assemble: Once sweet potatoes are done, top each round with a spoonful of cranberry mixture and a pecan half.
  6. Serve: Serve warm as a tasty appetizer!

Holiday Eating Hack #1: Mini Appetizers for Mindful Portions
These mini sweet potato bites are a fantastic way to balance holiday indulgence with mindful eating. Sweet potatoes provide a natural sweetness while being loaded with fiber to support digestion and gut health. They’re also an excellent source of beta carotene, which the body converts to Vitamin A, essential for eye health and a strong immune system. Adding cranberries gives a burst of antioxidants, and pecans contribute heart-healthy fats and a satisfying crunch.

These bites let you enjoy the festive flavors of a traditional dish in a perfectly portioned, nutrient-dense treat—perfect for savoring the season while staying on track with your wellness goals.

Holiday Eating Hack #2: Lighten Up Classic Favorites
One of my favorite holiday strategies is swapping heavy, calorie-laden ingredients with lighter, nutrient-rich options. A great example is this recipe for cauliflower mashed potatoes. It delivers all the creamy comfort of the original dish with a fraction of the calories and carbs.

Cauliflower Mashed Potatoes with Garlic and Chives

Servings: 4-5
Time: 25 minutes

Ingredients:

  • 1 large head of cauliflower, chopped into florets
  • 1/4 cup Greek yogurt (or 1/4 cup cashew cream for dairy-free)
  • 2 cloves garlic, minced
  • 1/4 cup fresh chives, chopped
  • 1 tablespoon olive oil or butter (optional, for creaminess)
  • Sea salt and black pepper, to taste

Directions:

  1. Prepare Cauliflower: Bring a large pot of water to a boil. Add cauliflower florets and cook until fork-tender, about 10–12 minutes.
  2. Drain and Dry: Drain the cauliflower well, then return it to the pot over low heat for a minute to remove excess moisture.
  3. Blend: In a food processor, combine cauliflower, Greek yogurt (or cashew cream), garlic, and olive oil or butter if using. Blend until smooth.
  4. Season: Add salt and pepper to taste, blending again to incorporate.
  5. Garnish: Top with fresh chives for a vibrant touch.
  6. Serve: Enjoy hot as a lighter, healthier side dish.

Cauliflower is an incredible low-carb, high-fiber alternative, and Greek yogurt (or cashew cream) adds creaminess without the heavy saturated fats. Chives not only enhance the flavor but add a lovely, fresh garnish.

Holiday Eating Hack #3: Add Hidden Nutrition to Desserts
Why not turn your favorite desserts into nutrient-packed treats? This hack combines indulgence with health benefits by using ingredients like avocados and dark chocolate. This dark chocolate avocado mousse is a perfect example—it’s rich, creamy, and packed with fiber, healthy fats, and antioxidants.

Dark Chocolate Avocado Mousse with Pomegranate Seeds

Servings: 4
Time: 15 minutes

Ingredients:

  • 2 ripe avocados, peeled and pitted
  • 1/3 cup dark chocolate chips (70% cocoa or higher)
  • 1–2 tablespoons honey or maple syrup (adjust to taste)
  • 1 teaspoon vanilla extract
  • 1/4 cup fresh pomegranate seeds (for topping)

Directions:

  1. Prepare Chocolate: Melt dark chocolate chips in a double boiler or microwave, stirring until smooth. Cool slightly.
  2. Blend: Combine avocados, melted chocolate, honey or maple syrup, and vanilla extract in a blender or food processor. Blend until smooth.
  3. Taste and Adjust: Adjust sweetness as needed.
  4. Chill: Refrigerate mousse for at least 30 minutes to firm up.
  5. Garnish: Top with fresh pomegranate seeds for color and a burst of flavor.
  6. Serve: Enjoy chilled as a satisfying dessert.

Avocados add creaminess while sneaking in fiber and healthy fats that support heart health and cholesterol balance. Dark chocolate provides antioxidants to boost immunity, and pomegranate seeds add a festive touch along with a dose of Vitamin C and protective antioxidants.

Here’s to a festive season full of fun, good health, and wellness!
Claudette and Jim

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