Sweet and healthy holiday treats
In the not-too-distant past, gifting homemade goodies was an honored holiday tradition. Families eagerly shared their trademark cookies, candies, breads and more savory fare.
If you want to bring back that tradition or start a new one, these delectable treats are quick to make and sure to delight friends, co-workers, neighbors and extended family alike.
It's also a fun holiday activity that allows little ones to participate and experience the joy of giving.
"Gifts from the kitchen show an extra level of thoughtfulness and care, and they are wonderful to receive," says Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program.
"These healthful treats will be especially appreciated by those trying to maintain their nutrition and weight management goals this holiday season."
Get set to whip up some holiday magic with these recipes created by Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health.
Ancho chili-cinnamon chocolate bark
This sweet and savory chocolate bark is the perfect gift for those who enjoy unique flavor combinations.
Plus, the spice blend — ancho chili powder, fennel, cloves and cinnamon — provides a concentrated boost of antioxidants and anti-inflammatory compounds.
Ancho chiles contain capsaicin, which may support metabolism and cardiovascular health and have anti-inflammatory properties that can benefit people with arthritis or diabetic neuropathy.
Fennel and cloves deliver phytonutrients to aid digestion and reduce oxidative stress. Cinnamon is well known for helping to regulate blood sugar and improving insulin sensitivity.
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“These spices add warmth and a depth of flavor while contributing to overall metabolic and digestive wellness,” Rankell says.
The mixture of nuts — almonds, cashews and pistachios — adds a crunchiness as well as heart-healthy fats, plant protein, fiber and essential minerals such as magnesium, potassium and zinc. Add in dried cherries or cranberries to bring natural sweetness and polyphenols that support joint health and help fight inflammation.
Dark chocolate (especially the bittersweet varieties) is rich in flavonoids that benefit cardiovascular and cognitive health, and coconut oil contributes medium-chain triglycerides for quick as well as sustained energy.
“This quick and easy treat will spice up loved ones' lives while also providing numerous health benefits,” says Rankell. “That is definitely a gift that keeps on giving!”
Christmas jam
This versatile Christmas jam is great on toast and rolls but give it a whirl as a topper for brie and goat cheeses like chèvre on your next charcuterie board.
You may even consider serving the cranberry-based treat alongside the holiday entrée as a fresh accompaniment to turkey, duck or goose.
Cranberries, a staple of winter holiday meals, are a member of the heather family. And like their cousins — blueberries, bilberries and lingonberries — they are a major source of antioxidants that may be beneficial for heart health.
If that isn't enough, cranberries are also rich in vitamins and minerals, including manganese, copper and vitamins C, E and K1.
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In fact, all the fruits in this recipe are high in fiber, vitamin C and antioxidants with anti-inflammatory properties that help protect the body from harmful substances called free radicals.
"This jam is an all-natural alternative to most commercial jams that often contain unhealthy corn syrup derivatives, dyes and preservatives," says Rankell. "Best of all, every time someone uses it, they'll think of you!"
Matcha and black bean chocolate truffles
Who knew that chocolate truffles could be both delicious and good for you? These stunning, no-bake dessert bites are packed with heart-healthy benefits.
Matcha comes from the same plant as green tea but has a unique nutrient profile because it’s grown in the shade. The lack of direct sunlight boosts the plant’s amino acid content and chlorophyll production.
Because the entire leaf is ground into powder, matcha has more antioxidants than green tea, particularly catechins, which can help reduce inflammation and improve blood flow, supporting overall heart health.
The black beans in this recipe are an excellent source of dietary fiber and plant-based protein. The fiber helps reduce levels of LDL cholesterol, lowering the risk of cardiovascular disease in yet another way. They also are high in magnesium and potassium, minerals that help regulate blood pressure and overall cardiovascular function.
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The Medjool dates in this recipe add a natural sweetness yet their high fiber content slows the absorption of sugar, preventing spikes in blood glucose. They are also rich in flavonoids that reduce inflammation and protect blood vessels from damage.
Consumed in moderation, dark chocolate and cocoa powder are star ingredients when it comes to heart health. They contain flavanols that produce nitric oxide to help relax and dilate blood vessels and may also improve the function of endothelial cells lining blood and lymph vessels as well as the heart, itself.
“Thanks to the black beans and dates, this dish is loaded with protein and fiber — something you rarely see in desserts,” says Rankell. “Your recipients will love these heartfelt treats!"