A Healthier Holiday Table: Nutritious Dishes from Around the World

The holidays are a time when food brings friends and families together. It’s a celebration of culture, connection, and good food. However, festive eating doesn’t have to mean putting your health goals on pause. Around the world, many holiday dishes feature fresh ingredients, balanced nutrition, and time-honored traditions that nourish both the body and the soul. Let’s explore some beloved holiday dishes from around the globe, each one delicious, meaningful, and made with a healthy twist.

Italy:

In coastal Italy, Christmas Eve is celebrated with La Vigilia, or the Feast of the Seven Fishes, which is a meal symbolizing abundance and devotion. Families prepare multiple seafood dishes, often baked or grilled with olive oil, garlic, and herbs. This lighter version of pesce al forno (baked fish) captures the same Mediterranean essence with heart-healthy fats and lean protein.

Recipe: Mediterranean Baked Fish with Lemon and Herbs

Serves: 4

Ingredients:

• 4 fillets white fish (cod, halibut, or branzino)
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tbsp chopped parsley
• 1 tbsp chopped basil
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place fish on parchment-lined tray. Drizzle with olive oil and lemon juice.
3. Sprinkle with garlic, herbs, salt, and pepper.
4. Bake for 12–15 minutes until flaky and tender.
5. Serve with roasted vegetables or quinoa for a balanced, heart-healthy meal.

France:

On French holiday tables, gratin Dauphinois is a timeless favorite. This creamy potato dish comes from the Dauphiné region in southeastern France, near the Alps. It first appeared in the late 18th century, traditionally made with thinly sliced raw potatoes, heavy cream, butter, garlic, and baked slowly until tender. Originally served to mark important occasions, the dish has become a staple of winter comfort and celebratory meals. Our lighter version keeps the celebratory feeling, while reducing the richness. Using thinly sliced potatoes, Greek yogurt and a touch of Parmesan, this dish keeps its signature silky texture while adding protein and cutting back on saturated fat.

Recipe: Light Gratin Dauphinois

Serves: 6

Ingredients:

• 2 lbs. potatoes, thinly sliced
• 1 ½ cups unsweetened almond milk (or low-fat milk)
• ¾ cup plain Greek yogurt
• 2 cloves garlic, minced
• ½ cup grated Parmesan
• 1 tsp fresh thyme (or ½ tsp dried)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a saucepan, warm almond milk with garlic and thyme. Remove from heat.
3. Stir in Greek yogurt until smooth.
4. Layer half the potatoes in a baking dish. Season with salt and pepper.
5. Pour half the yogurt mixture over. Repeat with remaining potatoes and sauce.
6. Sprinkle Parmesan on top. Cover with foil.
7. Bake for 40 minutes. Uncover and bake 10–15 minutes more until golden and tender.

Greece:

Melomakarona are soft, honey-soaked oval shaped cookies that are a Greek holiday staple during Christmas and New Year’s. Spiced with cinnamon and orange, the traditional version includes a lot of sugar and oil, but this healthier twist uses olive oil, whole wheat flour, and is naturally sweetened with honey and orange juice.

Recipe: Melomakarona Cookies

Serves: 20 cookies

Ingredients:

• 2 cups whole wheat flour

• ½ cup olive oil
• ¼ cup fresh orange juice
• Zest of 1 orange
• 2 tbsp honey
• 1 tsp cinnamon
• ½ tsp baking soda
• ¼ cup chopped walnuts (optional)

Syrup:

• ¼ cup honey
• ¼ cup water
• 1 cinnamon stick 

Instructions:

1. Preheat oven to 350°F (175°C).

1. In a bowl, mix flour, baking soda, and cinnamon.
2. In another bowl, whisk olive oil, orange juice, zest, and honey.
3. Combine wet and dry ingredients. Roll into small ovals.
4. Place on baking sheet and bake 15–18 minutes.
5. In a saucepan, simmer syrup ingredients 5 minutes.
6. While cookies are warm, dip each in warm syrup.
7. Sprinkle with walnuts if using. Cool completely.

Mexico:

In Mexico, pozole verde is a vibrant, festive stew often served at Christmas gatherings. Traditionally made with hominy, pork or chicken, and green chile sauce, this dish symbolizes family and celebration. This version uses lean chicken breast and plenty of green vegetables to create a hearty, low-fat, nutrient-rich stew.

Recipe: Pozole Verde Stew

Serves: 6

Ingredients:

• 1 lb. skinless chicken breast
• 1 can white hominy (drained and rinsed)
• 4 cups low-sodium chicken broth
• 1 poblano pepper, chopped
• 1 jalapeño, seeded
• 1 cup chopped spinach
• ½ cup chopped cilantro
• 2 cloves garlic
• 1 onion, chopped
• 1 tbsp olive oil
• Salt and pepper to taste
• Optional toppings: radishes, avocado, lime, cabbage

Instructions:

1. In a pot, boil chicken in broth until cooked. Remove, shred, and set aside.
2. In a pan, sauté onion and garlic in olive oil until soft.
3. In a blender, combine sautéed onion/garlic, peppers, spinach, cilantro, and ½ cup broth. Blend until smooth.
4. Return blended sauce to the pot with broth, hominy, and shredded chicken.
5. Simmer for 20 minutes. Season with salt and pepper.
6. Serve hot with traditional toppings like shredded cabbage, sliced radish, avocado, and lime.

Syria:

Dolma, meaning “stuffed” in Arabic, is a beloved dish across the Middle East and often appears on Syrian holiday tables. Families traditionally prepare bell peppers, zucchini, tomatoes, or grape leaves stuffed with a savory mixture of grains, herbs, and sometimes nuts. It symbolizes hospitality, generosity, and family unity, making it a meaningful dish for Christmas celebrations. Using vegetables, whole grains like quinoa or bulgur, and heart-healthy olive oil creates a fiber-rich, nutrient-dense, low-fat dish that’s satisfying and festive.

Recipe: Vegetarian Dolmas

Serves: 6

Ingredients:

• 6 medium bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa or bulgur
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup chopped tomatoes
• 2 tbsp olive oil
• 1 tsp ground cinnamon
• 1 tsp allspice
• 2 tbsp chopped fresh parsley
• ½ cup chopped walnuts or pine nuts (optional, adds protein and healthy fats)
• Salt and pepper to taste
• 1 ½ cups vegetable broth

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a pan, heat olive oil over medium heat. Sauté onion and garlic until fragrant.
3. Add tomatoes, quinoa (or bulgur), spices, parsley, nuts (if using), salt, and pepper. Mix well.
4. Stuff each bell pepper with the mixture, pressing gently.
5. Place stuffed peppers in a baking dish and pour vegetable broth around them.
6. Cover with foil and bake for 30–35 minutes until peppers are tender.
7. Serve warm, garnished with extra parsley.

Japan:

In Japan, strawberry shortcake is a popular Christmas dessert, often enjoyed on Christmas Eve as a festive treat. Light, fluffy, and topped with fresh strawberries, it has become a seasonal favorite for families and friends celebrating the holiday together. Using whole wheat flour, Greek yogurt, and natural sweeteners reduces refined sugar and adds protein and fiber, making it a lighter, more nutrient-rich treat.

Recipe: Light Strawberry Shortcake

Serves: 6

Ingredients:

• 1 cup whole wheat pastry flour
• 3 eggs
• ½ cup coconut sugar
• ¼ cup unsweetened applesauce
• 1 tsp vanilla extract
• 1 cup Greek yogurt
• 1 tbsp honey
• 1 cup sliced strawberries

Instructions:

1. Preheat oven to 350°F (175°C).
2. Beat eggs, sugar, and applesauce until fluffy. Stir in flour and vanilla.
3. Bake in an 8-inch pan for 20–25 minutes. Cool completely.
4. Mix Greek yogurt and honey for frosting.
5. Layer and top with strawberries for a fresh, festive dessert.

Holiday traditions around the world remind us that good food and good health can go hand in hand. These global dishes celebrate flavor and culture, while proving that you can enjoy the festive season mindfully while still embracing the joy of eating. Try adding one of these international recipes to your menu this year and experience how nutritious eating can be the most delicious celebration of all.

By Kimberly Gardner, Dietetic Intern, and Dani Rodriguez-Brindicci, Director of Clinical Nutrition

If you have questions or would like to learn more techniques for building a healthy, nutritious lifestyle, schedule an appointment with one of our registered dietitian nutritionists through the Outpatient Medical Nutrition Therapy Office or the Diabetes Self-Management Program. Both are located at the Torrance Memorial Lundquist Lurie Cardiovascular Center, 2841 Lomita Blvd., Suite 335. Call 310-891-6707 or visit TorranceMemorial.org/nutrition to explore upcoming classes and programs.