Enjoy Heart-Healthy Summer Feasts to Celebrate the Festive Season in Style!
Johannesburg – The holiday season is a time for celebration, but it doesn’t have to lead to unhealthy eating habits.
By adopting the right mindset and recipes, you can indulge in delightful treats and meals while maintaining healthy practices.
Nicole Jennings, a spokesperson for Pharma Dynamics, emphasizes that the Dietary Approaches to Stop Hypertension (DASH) principles, celebrated for their heart health benefits, can lead the public towards balanced eating, even during festive occasions.
“The DASH diet emphasizes the consumption of fruits, vegetables, whole grains, lean proteins, and low-fat dairy,” explains Jennings.
“It’s an excellent strategy for holiday feasting, allowing you to savor flavorful dishes without any guilt.”
Here’s how you can adopt a heart-healthy holiday season, featuring recipes from the acclaimed Cooking from the Heart resource, collaboratively developed by Pharma Dynamics and renowned cookbook author, Heleen Meyer, along with the Heart and Stroke Foundation of SA.
- Nutrient-rich plates: During the festive season, concentrate on creating vibrant plates filled with seasonal fruits and vegetables. Not only are they visually appealing, but they are also rich in nutrients.
- Summer kebabs: These colorful skewers are perfect for any gathering. Mix grilled mushrooms, steamed broccoli, bell peppers, and cherry tomatoes for a vegetarian option, or include lean chicken or pineapple for a flavorful twist. The natural sweetness and tenderizing effects of pineapple make it a delightful addition.
- Discover the recipe here.
- Prepare a salad jar: Assemble your favorite green salad and incorporate a spoonful or two of cooked pasta. Add cubes of cheddar or feta cheese along with well-drained canned tuna (or even cooked chicken) for a nutritious, portable, and enjoyable meal. To enhance your salad, try this dressing recipe.

- Satisfying desserts with no guilt: You can still enjoy dessert while staying healthy. Opt for naturally sweet and nutrient-laden options.
- Carrot cake smoothie: A revitalizing blend of carrots, pineapple, banana, apple, and spices like cinnamon and nutmeg.
- This smoothie captures the essence of carrot cake without added sugar. It makes for an ideal festive treat.

- Fruit skewers with chocolate: For an easy dessert, thread strawberries, bananas, and pineapple onto skewers. Dip them in dark chocolate for a rich yet light treat.
- Layered festive dessert: Assemble a parfait with plain yogurt, fresh fruit, granadilla pulp, toasted coconut, and nuts. It’s straightforward, elegant, and refreshing – sure to please any crowd.
- Enhance your braai experience: South Africans cherish a good braai, and it can easily be made heart-healthy with just a few adjustments.
- Spicy chicken wings: Marinate chicken wings in a flavorful, DASH-friendly spice blend, then grill, bake, or air-fry them. Serve on skewers for hassle-free eating.
Access the marinade recipe here

- Healthy side dishes: Skip the heavy, creamy salads in favor of steamed broccoli and cauliflower drizzled with a light, flavorful yogurt-based sauce.
- This fresh take on the classic cauli-cheese provides a healthier yet equally delicious alternative.

- Thoughtful kitchen gifts: Homemade gifts are considerate, budget-friendly, and encourage healthier choices. Here are three suggestions:


- Flavored oils: Combine rosemary, garlic, and chili with olive oil for a delicious cooking or dressing oil.
- Stay hydrated: the importance of water: Hydration is crucial for digestion, detoxification, and even blood pressure management.
“Many people mistake thirst for hunger,” Jennings points out.
“By staying adequately hydrated, you can maintain your energy levels and even assist with weight management.”
Infuse summer vibes by adding mint, lemon, cucumber, or berries to your water for a refreshing twist.
Sharing meals with family and friends is essential to a healthy lifestyle. Come together around the dinner table, cook side by side, and appreciate the bond.
“When we share meals with loved ones, we are more mindful of our portion sizes and food choices,” states Jennings.
“It’s not just nourishment for the body; it’s food for the soul.”
This festive season, let the DASH diet principles guide your meal planning.
With the right recipes and mindset, you can embrace the holiday spirit while prioritizing your health.
For additional heart-healthy recipes and guidance, visit Cooking from the heart.