Christmas is a special time also in our kitchen. For many of us, this is just a magical period that we look forward to all year long, wanting to taste Christmas delicacies. We often feel like we should upgrade these dishes, and there's nothing more wrong with that! Christmas dinner is one of the most beautiful but also healthy Polish culinary traditions.
The Christmas menu is based on seasonal produce and is easily accessible in our climate. And very good, because it gives us the best in the kitchen – natural ingredients. Among them we find fish, sauerkraut, dried fruits, seeds, honey, beets or mushrooms. Each of these products provides us with a wide variety of biologically active ingredients that have a positive impact on our health. So, let's take a closer look at them…
Fish
Fish is a treasure trove of biologically active ingredients and a very good source of protein. The fatty acids contained in them have a positive effect on the functioning of the cardiovascular system, reduce the risk of tumors, support the nervous and immune systems, and also slow down the aging process of cells. Therefore, carp and herring should be consumed more often than once a year!
Carp is a medium-fat fish, so it provides us with precious omega-3 acids that have a positive effect on the nervous, immune and circulatory systems. In addition, it is also a source of vitamins A, B and D and trace elements: iron, calcium, zinc and potassium.
Herring, in turn, is considered one of the healthiest fish. Like carp, it is a source of unsaturated fatty acids, B vitamins, and vitamins A, E, or D3. It is important to note that it belongs to the fish with the lowest degree of heavy metal contamination.
When choosing a fish in the store, remember that it should always have red gills, transparent eyes and shiny, elastic skin with adjacent scales. Also, don't buy live carp-it's unethical. In addition, the meat of strained fish is definitely less delicious, often bitter.
Sauerkraut
Sauerkraut and its juice have huge health potential. It is not only a vitamin bomb (especially vitamin C, but also vitamins of group B, A, E, K), but also a source of folic acid, fiber and ... probiotics.
The rich composition of sauerkraut means that its use is recommended for people suffering from metabolic syndrome-hypertension, overweight or obese, diabetes mellitus or hyperlipidemia. The vitamin C mentioned earlier strengthens the walls of blood vessels, and also helps regulate cholesterol and fat levels in the blood.
What else? Sauerkraut contains many compounds that have been shown to help prevent cancer. The presence of antioxidants means that frequent consumption of this product can reduce the risk of developing cancer of the digestive system, cervix, breast, ovary or prostate. Sauerkraut also supports the body's natural immune system, the digestive system, and has an analgesic effect (for example, cabbage juice reduces puffiness).
However, what should you pay attention to when buying ready-made sauerkraut? It should contain only cabbage, other vegetables and salt. Adding vinegar should light a warning light for us-we get information that complete fermentation did not occur, and its taste was covered only with vinegar.
When choosing cabbage, make sure that it is fresh and not pasteurized. Pasteurization not only worsens its taste, but also destroys probiotics and reduces the content of vitamins. How do I recognize pasteurized cabbage? Fresh food should be stored in the refrigerator, and pasteurized food can be stored at room temperature. So, if in the store a jar of cabbage is on a regular shelf, then this is not the product that is suitable for our holiday menu.
Beetroot and beet sourdough
Beetroot, although extremely popular in our country, is still an undervalued vegetable from the point of view of health. And, as it turned out, its frequent use can protect against many diseases.
The most famous health-improving effect of beetroot is its positive effect on the circulatory system. Due to the presence of antioxidant dyes and folic acid, beetroot consumption reduces homocysteine levels, thereby reducing the risk of developing atherosclerosis. In addition, beets provide B vitamins that support the cardiovascular system, and the trace elements contained in them, such as nitrates, potassium or magnesium, lower blood pressure.
However, few people know that beets can protect other organs of our body. It has been shown that the substances contained in beets have antitumor effect, protect the liver and counteract constipation.
What about sourdough?
It's simple-it's a vitamin bomb. In addition to the substances mentioned earlier, beet sourdough as a result of the fermentation process contains probiotics that improve the functioning of the intestines and have a beneficial effect on the immune system. In folk medicine, beetroot sourdough has been used to treat infections, digestive problems, allergies, and to reduce feelings of fatigue.
So, how to make borscht on Christmas Eve? It is best to use natural ingredients. When making traditional borscht, get out the beetroot and beetroot starter culture, and leave the concentrates or instant borscht on the store shelves. Your hard work will reward the amazing taste of the dish and improve your health and well-being. A great idea is to use beetroot juice to make borscht, instead of spending hours cooking vegetables to make broth. The taste and health value will be incomparably better.
Prunes
Their presence in the Christmas compote is not accidental. Prunes promote digestion and reduce the absorption of cholesterol.
This is due to the presence of a large amount of dietary fiber. Fiber improves intestinal motility, helping the digestive process, and also prevents the absorption of cholesterol and simple sugars. Prunes can also act as a prebiotic, promoting the development of a good gut microbiota.
Prunes are also characterized by a high concentration of biologically active substances. They are an excellent source of vitamin K, as well as potassium, beta-carotene, and boron, which helps maintain bone health and delay the onset of osteoporosis by increasing bone mineral density.
As a source of vitamins A, C, E, and K, they are also a great alternative to sweets. However, it is worth remembering that they are also a source of simple sugars, so they should not be consumed in excess.
What should I do when buying prunes? It is best to choose those that contain only fruit in their composition. Unfortunately, manufacturers often add various additional substances, such as sugar, sulfur dioxide, sunflower oil, palm oil, or an acidity regulator (for example, malic acid). And if malic acid is not harmful, then, unfortunately, palm oil or sulfur dioxide negatively affect your health and products with their addition, of course, should be avoided.
Mushrooms
Until recently, it was believed that mushrooms provide food exclusively with taste qualities. Recently, more and more people are talking about their nutritional properties and health promotion.
Mushrooms are a source of protein, as well as riboflavin, niacin, and vitamin D2. Thanks to the presence of lysine, they can replenish the necessary amino acid pool for people who do not consume animal products. In addition, they also contain many minerals, such as potassium, phosphorus, or magnesium.
As a low-calorie food with a high fiber content, mushrooms have health benefits. Their consumption affects the absorption of cholesterol supplied with the diet, which leads to a decrease in the concentration of LDL fractions and total cholesterol in the blood. In turn, biologically active compounds contained in edible mushrooms have immunostimulating, antitumor, anti-inflammatory, hypoglycemic and antioxidant effects.
However, when buying mushrooms, remember that they must be sold by authorized persons. If you do not know if this is the case, you can always ask the seller to provide the appropriate certificate that he or she should be legalized with. This ensures that the product you buy is safe and properly tested.
Poppy seeds
Poppy seeds are a good source of B vitamins and minerals: calcium, phosphorus, potassium, and magnesium. However, the antioxidants contained in it-tocopherols (especially gamma - tocopherol) and tocotrienols-deserve special attention. These substances and their antioxidant properties have a preventive effect against cancer, cardiovascular, metabolic and autoimmune diseases. It has also been shown that tocotrienols can inhibit the biosynthesis of cholesterol, reducing its level in the blood.
On store shelves (especially during the holiday season), you can find ready-made poppy seeds. However, do not forget to focus on the composition of the product in this case. Unfortunately, very often the amount of glucose-fructose syrup is greater than the amount of poppy seeds themselves. In addition, the finished masses can be thickened with flour or starch, so, in the end, we do not have enough of the poppy itself. Therefore, it is worth preparing the poppy seed mass yourself, for example, for cakes, because thanks to this, we get confidence that the fragrant dough consists mainly of natural ingredients, and its energy value does not increase artificially before adding flour or sugar. For convenience, the poppy mass can be prepared from the ground poppy seeds available in stores.
Honey
The nutritional value of honey largely depends on its botanical origin and the method of its production. However, it is undoubtedly considered a product that supports our health, especially during the period of infection.
Due to the presence of hydrogen peroxide, essential oils and antioxidants, honey has bactericidal and fungicidal properties. It relieves inflammation of the upper respiratory tract and has an expectorant effect. It also has a supportive effect on the digestive system, reducing the feeling of heartburn and belching, eliminating bloating and nausea. It can also have a laxative effect, as it stimulates intestinal motility. Bee honey is also used to treat wounds and skin burns.
So, how do we know if the honey we buy is suitable? Be sure to check the label to make sure that the product really does not contain additives. Real honey crystallizes after a while, which is also a kind of reference point for us. However, the lack of crystallization does not mean that it is of lower quality – depending on the type, honey crystallizes in just a few weeks, others take up to 2 years. Store-bought honey is also often heated before being bottled to slow down the crystallization process. The best option is to buy from a trusted beekeeper! However, if we don't have one in the area, it's worth choosing a specific honey from well-known beekeeping brands-even if it's a little more expensive.
Moderation is the healthiest thing
So how is it that, despite the fact that almost all components of the holiday menu are healthy, we tend to feel sluggish after the holidays and notice digestive problems? The secret is not what, but how much food we take at a time. An excess of even the healthiest and best foods that affect digestion is not good for us at all.
So, if we want to celebrate a 12-course Christmas Eve dinner – as tradition dictates-let's prepare as many of them as you can find on the tasting menu in good restaurants. If, on the other hand, nothing prevents us from eating at least 15 abalone by the beginning of Christmas Eve, then the 12-course tradition is clearly not for us, and we should try to spread the menu for all holidays. After all, the taste of your favorite dishes is a delicious element of the holidays, not their meaning in itself. 😊
Congratulations with the best festive taste, which is associated with joy and warmth-Merry Christmas!
Junior specialist in Marketing Communications and PR.
He is a graduate of the University of Warsaw and the Main School of Agriculture. We have been in the HoReCa industry for more than 10 years. For many years, he has been associated with the Trip group, Sobienie Royal Golf and Country Club, and the Florentin Restaurant in Warsaw.
She graduated from the Faculty of Architecture of the Warsaw Technical University with a degree in Architecture for the Knowledge Society and Visual Communications at the Polytechnic University of Milan. A specialist in creating a mood. She has gained experience at home and abroad at numerous international seminars (Seville, Lisbon, Florence), fellowships at La Sapienza (Rome), etc. m.in. in Carmi e Ubertis and ADM Milano.
A manager with many years of experience in the cosmetics, food, and children's industries. During his career, he was associated with such companies as: L'Oreal, Samsung, Danone-Nutricia, Unilever. During his professional life, he was responsible, among other things, for the development of e-commerce sales and content in Poland and the countries of Central and Eastern Europe. 
