Which Traditional Christmas Dishes are Healthiest

A traditional dish such as kutia is often prepared for the Christmas feast in eastern Poland. It is a typical dish of Ukrainian, Lithuanian, Belarusian, and Polish cuisine. Kutia is also known as a sacramental dish in Orthodox religion. It consists of shelled wheat, poppy seeds, honey, and sweets. Some versions also include milk, cream, and candied orange peels. Kutia can be high in calories, depending on the ingredients used, but on average, 100 g of kutia contains: – 220 kcal, – 6.2 g of protein, – 9.9 g of fat, – 29.2 g of carbohydrates, – 5.8 g of dietary fiber. A serving of kutia in a bowl is about 250 g, which is about 550 kcal. Kutia and Makowiec have similar ingredients – poppy seeds, nuts, and honey. On the Polish market, a poppy seed mass in a can is available, which contains poppy seeds, artificial honey, sugar, and sweets. The addition of food acids is a preservative factor, and the poppy seed mass is pasteurized. However, it can be prepared at home with good ingredients and real honey, which has health-promoting properties.

Blue poppy seeds, being one of the primary components of kutia, similar to other oilseed seeds, are an excellent source of protein and fats. A 100-gram serving of poppy seeds provides around 502 kcal, 23.8 grams of protein, 43.3 grams of fat, and 4.2 grams of carbohydrates. Furthermore, they are rich in mineral components such as calcium, phosphorus, potassium, and magnesium. Notably, the calcium content is quite high (up to 1266 mg/100 grams of product). In comparison, 100 grams of white cheese contains only about 100-200 mg of calcium.

In the preparation of kutii, various types of nuts can be used. Regardless of the type, they are an excellent source of fats, proteins, and fibers. The U.S. Food and Drug Administration (FDA) recommends consuming about 42 grams of nuts per day as part of a healthy diet. Among other plant-based products, nuts are the richest source of fat, and they are in beneficial proportions. They contain small amounts of saturated fats, but large amounts of unsaturated fats – both monounsaturated and polyunsaturated. Particularly beneficial for health are the omega-3 fatty acids, which are found in walnuts. The most proteins contain peanuts (about 26 grams per 100 grams of product), and the least – macadamia (8 grams per 100 grams of product). The largest amount of fat is found in macadamia nuts (76 grams per 100 grams of product) and the least – in hazelnuts (44 grams per 100 grams of product). The largest amount of fiber is found in almonds, and the least – in hazelnuts. Nuts are also a good source of L-arginine, an amino acid involved in the synthesis of creatine. They also contain important minerals necessary for the proper functioning of the body. The largest amount of iron is found in hazelnuts, magnesium and phosphorus – in Brazil nuts, and zinc – in pine nuts. Nuts are a good source of vitamins from group B, E, and K. Hazelnuts and almonds consumed in the recommended amount of 42 grams per day cover 100% of the daily requirement for vitamin E, which slows down the aging process of the body and prevents the development of atherosclerosis and cancer. Nuts have a health-promoting effect, but should not be consumed in excessive amounts, as they are very caloric – in 100 grams they contain from 550 to 700 kcal.

Sweet bee product, another component that makes up the box, contains 70-80% sweetening agents, 10-20% water and vitamins, minerals, organic acids and phenols. The primary sweet components in the sweet product are glucose and fructose, which quickly penetrate into the bloodstream. There are many varieties of the sweet product (e.g. Linden, rapeseed, buckwheat, heather, acacia, etc.) and their properties depend on which one is used to prepare the box.

Ingredients: barley groats, semolina 1⁄4 cup, blue poppy seeds 1/4 cup, Italian nuts 2 tablespoons of chopped or cut nuts, 2 teaspoons raisins honey bees a tablespoon, almond oil (optional) several drops. Preparation: Grind the poppy seeds in a coffee grinder. Pour boiling water (½ cup) over the poppy seeds and groats and cook for about 20-30 minutes. Then put the pot in a warm place and cover with a cloth. Add raisins, chopped nuts, almond oil and honey to the pot. Mix everything together.

Thanks to the aforementioned ingredients, such as poppy seeds, honey, and nuts, kutia and poppy seed roll are delicious and healthy dishes that are worth trying during the holiday season.

Christmas tables also feature considerable quantities of various fish varieties, such as herring, cod, salmon, trout, and carp. Fish are a source of high-quality protein, mineral components (e.g. iodine, selenium, calcium), and omega-3 fatty acids. The largest amounts of EPA (eicosapentaenoic acid) are found in smoked mackerel, salted herring, sardine, and fresh salmon. DHA (docosahexaenoic acid) is present in the largest quantities in salmon, rainbow trout, and smoked mackerel. Fish dishes are a healthy source of nutrients for health. Omega-3 fatty acids support the work of the heart, brain, and immune system. It is also important to note that fish prepared by steaming, grilling, or baking contain larger quantities of healthy omega-3 fatty acids than those fried in deep fat.

Red Borscht, prepared with beetroots, is a fundamental component of the festive season. Some prefer cooked beetroots, others prefer pickled. Beetroots contain dietary fiber, which supports improved intestinal peristalsis. Beetroots contain betanin, which is a strong antioxidant. It protects the body from infections and improves liver function (V. Krajka-Kuźniak 2007), which during the holiday season may be additionally burdened by increased food intake, especially fatty foods. Borscht with pickled beetroots, like other fermented products, has a positive effect on metabolism and the body's resistance due to the vitamin C content (W. Anysz and colleagues 2009) and supports liver and intestinal function (A. Defecińska 2000). Such prepared borscht will have a unique taste, aroma, and color.

Cabbage is served in various forms during the Christmas season: as stew, pastries, pies, croquettes, along with peas or as a component of doves. Fresh and cooked cabbage is used in some dishes and fermented in others. Like other cruciferous vegetables, cabbage contains glucosinols, compounds with anti-cancer properties (Moreno et al., 2006). Moreover, cabbage is rich in flavonoids, which are responsible for bacterial and fungal activity. In addition, cabbage is a source of vitamins such as C, B-complex, K, and E. Fermented cabbage, like beetroot, improves gut microbiota and regulates digestion. It is worth including dishes with cabbage in the Christmas menu as it is a low-calorie vegetable, rich in fiber, and beneficial for health.

Traditional Polish Christmas dishes such as pies, croquettes, and ears are usually made with fine, light wheat flour, which contains less fiber and mineral ingredients than whole grain flour. To make these dishes healthier and more filling, it is advisable to replace the purified flour, such as type 450, with flour from a coarser milling, such as type 650, 1500 or 1850, if not entirely, at least partially. During the holidays, the most caloric dishes are various types of sauces that are added to the dishes. It is worth giving them up to reduce calorie intake. In vegetable salads, a portion of the mayonnaise can be replaced with natural yogurt or Greek yogurt. Such dishes will be just as tasty, but less caloric. Additionally, it is advisable to choose the preparation of Christmas dishes by cooking in water or steam, simmering or baking. Avoiding frying helps save extra calories from the fat added to the pan and retains the nutritional value of the ingredients used.

Classic holiday dishes vary by region and family tradition. Here are some examples: - red borscht with ears - about 45 kcal in 250 ml (glass), about 20 kcal in 8 g of ears (piece), - mushroom soup - about 80 kcal in 250 ml (glass), - pasties with cabbage and mushrooms - about 50 kcal in 30 g (piece), - pierogi with cabbage and mushrooms - about 70 kcal in 40 g (piece), - peas with cabbage - about 80 kcal in 100 g (without zasmażka, bacon and lard), - vegetarian bigos with mushrooms - about 50 kcal in 200 g (salad), - fish Greek-style - about 280 kcal in 200 g (about 100 g of white fish + 100 g of vegetables), - carp - about 290 kcal in 130 g fried version or about 140 kcal in 130 g baked version, - herring - about 220 kcal in 100 g (slice), - kutia - about 550 kcal in 250 g (salad), - poppy-seed cake - about 145 kcal in 40 g (1 cm thick slice), - compote of dried fruits (often smoked) - 185 kcal in 250 ml (depending on the amount of sugar added). Other dishes may also appear on the table, such as fruit soup, Russian pierogi, cabbage rolls, macaroni with poppy seeds, vegetable salad, cheesecake or gingerbread.