Surprisingly Nutritious: The Hidden Power of Festive Foods

Festive meals often get a bad reputation as indulgent splurges — rich puddings, creamy sauces, and heavy sides. But look closer, and many of the ingredients that grace our holiday tables are actually packed with valuable nutrients. In this piece, we dive into how classic festive foods can deliver vitamins, minerals, and antioxidants, sneaking in nutrition under the guise of celebration.

Why Festive Food Can Be Healthier Than You Think

Whether it’s a vegetable-laden side dish, a warm winter casserole, or a spiced dessert, many traditional holiday recipes serve as a stealthy way to fuel your body. Seasonal produce, herbs, and spices often contain compounds that support everything from digestion to immune health.

Below are some of the most nutrient-dense festive ingredients to lean into this holiday season.

Potatoes: Comfort Food with Nutritional Value

No Christmas dinner feels complete without roast potatoes, but they’re more than just a hearty side. Potatoes deliver key nutrients such as vitamin C and potassium, vital for immune function and healthy nerve and muscle activity. Leaving the skins on adds extra fibre and nutrients, making them a surprisingly wholesome addition to your plate.

Rosemary: More than a Fragrant Herb

That wintery, woodsy scent of rosemary may evoke cozy holiday dishes, but the herb does more than flavour your food. Rosemary is rich in antioxidants like carnosic acid and carnosol, which help neutralise free radicals and protect cells from oxidative stress.

Cinnamon: Spice Up Health

A staple in festive desserts, drinks, and dishes, cinnamon not only brings warmth and flavour — it also contains powerful antioxidants, including cinnamic acid. These compounds have anti-inflammatory properties that contribute to overall health and well-being.

Squash: Winter Veggie Powerhouse

Squash is a go-to winter vegetable for good reason. It’s incredibly versatile — great in stews, soups, mashes, sauces, or salads — and bursting with nutrients such as vitamin A, vitamin C, potassium, and fibre. Fibre is especially important for supporting gut health and maintaining healthy cholesterol levels

Cranberry Sauce: Little Berries, Big Benefits

Cranberries are loaded with flavonoids like anthocyanins and flavones (these are the compounds that give them their vibrant red colour). One of the few fruits rich in proanthocyanidins, cranberries may help prevent certain bacteria (like E. coli) from adhering to the urinary tract, offering a natural boost for urinary health.

Ginger: Comfort, Digestion & More

Feeling a bit queasy after a rich festive meal? Ginger could come to the rescue. Its active compound, gingerol, is known for soothing nausea and providing antioxidant support. Whether in tea, soups, or savoury dishes, ginger offers a comforting flavour and gentle digestive benefits.

Festive Eating with a Healthy Twist

So this festive season, don’t automatically write off holiday meals as “just indulgence.” Many traditional dishes and ingredients bring real nutritional value to the table — from antioxidant-rich spices to vitamin-loaded vegetables and immune-supporting berries.

By embracing these nutrient-dense foods, you can enjoy your seasonal celebrations while still nourishing your body. Holiday feasts don’t have to be guilty; they can be beneficent.

Takeaways for Nourishing Festive Feasts

• Opt to keep potato skins on when roasting to retain extra nutrients and fibre.

• Embrace herbs and spices like rosemary, cinnamon, and ginger — not just for flavour, but for antioxidant and anti-inflammatory benefits.

• Load up on vegetables and winter produce (like squash, root veg, seasonal greens) to boost fibre, vitamins, and minerals.

• Include festive fruits and berries such as cranberries for immune and urinary-tract support.

• Balance richer dishes with lighter, nutrient-dense sides to enjoy holiday meals mindfully.

Written by Madeline Peck, RDN in 2024. Updated by The Digest team, December 2025