By Bec McPhee, Accredited Practising Dietitian and Health Coach

For many, holidays are a time to relax, catch up with family and friends, and enjoy good food. Whether you’re heading to a BBQ, entertaining at home, or enjoying a well-earned break, food is often a big part of the celebrations. 

Eating well doesn’t mean missing out on your favourite holiday foods. A few simple swaps can help you enjoy delicious meals whilst adding more colourful, nutritious ingredients to your plate. 

The trick is to focus on adding flavour, making the most of fresh seasonal produce, and finding easy ways to give everyday meals a healthy twist. 

From the BBQ to the dessert table, here are six simple swaps to bring fresh flavour to your festive favourites, plus recipe ideas to get you started. 

#1 Add more flavour with herbs and spices 

You don’t need lots of salt to make food taste delicious. Herbs, spices, garlic, and citrus can add plenty of flavour to everyday meals. 

Try this: 

• Swap salt-heavy marinades and seasoning mixes for herb and spice blends 

• Add lemon, lime, or fresh herbs to grilled fish, chicken, and vegetables 

• Try a Mingle Moroccan or Mexican recipe base to add flavour to chicken, meat, tofu, or vegetables 

• Experiment with different spice combinations to give meals a flavour boost 

A little tip: Check the nutrition information panel when comparing seasoning products, particularly their sodium content. 

#2 Make your BBQ healthier with lean proteins 

BBQs are a holiday favourite and a great opportunity to enjoy lean proteins and plenty of colourful vegetables. 

Try this: 

• Swap processed sausages and fatty meats for marinated chicken, fish, prawns, or tofu 

• Make colourful vegetable skewers with red capsicum, zucchini, mushrooms, and red onion 

• Make Moroccan-inspired chicken skewers using chicken thigh, reduced-fat Greek yoghurt, lemon juice and Mingle Moroccan recipe base 

• Try seasoning tofu with a Mexican-inspired spice blend before grilling 

• Serve with a fresh salad instead of relying solely on bread and potato salad 

#3 Freshen up your salads with fibre-rich ingredients 

Salads don’t have to be boring! Adding a variety of vegetables, legumes, nuts, and seeds can increase fibre and make salads more satisfying. 

Try this: 

• Swap traditional creamy potato salads for a fresh potato and green bean salad with a lemon, olive oil, and herb dressing 

• Swap traditional creamy, mayonnaise-based dressings for a homemade avocado dressing: Blend 1 ripe avocado with lemon or lime juice, a tablespoon or two of reduced-fat Greek yoghurt, a little water, garlic, and cracked pepper until smooth and creamy 

• Add chickpeas, lentils, or four bean mix to salads for extra fibre and plant-based protein 

• Include colourful seasonal vegetables such as tomatoes, cucumber, leafy greens, avocado, and capsicum 

• Add toasted nuts or seeds for crunch and healthy fats 

• Try a Moroccan-inspired chickpea salad with parsley, pomegranate, cucumber and feta, using a little spice blend for extra flavour 

#4 Give everyday vegetables a delicious flavour boost 

Vegetables are a great way to add colour, fibre, vitamins, and minerals to your meals. Rather than serving vegetables as an afterthought, make them part of the main event. 

Try this: 

• Swap plain steamed vegetables for BBQ vegetables tossed with garlic, herbs, or spices 

• Try balsamic BBQ vegetables: Toss chopped vegetables such as zucchini, capsicum, mushrooms, and red onion with a little olive oil. Place on the BBQ and cook until they begin to soften. Halfway through cooking, drizzle over a little balsamic vinegar and briefly increase the heat to allow it to reduce and coat the vegetables. Reduce the heat and continue cooking until the vegetables are tender and lightly caramelised 

• Sprinkle with a little Mingle Mexican or Moroccan seasoning before roasting or grilling 

• Add leftover barbecued vegetables to low-carb wraps, salads, or grain bowls for an easy lunch 

#5 Make entertaining easier with healthier dips and snacks 

Dips, sauces, and nibbles are often part of holiday entertaining. Small changes can help you enjoy these foods while adding more nutritious options. 

Try this: 

• Swap some creamy dips for homemade hummus and guacamole 

• Make a quick yoghurt dip with Greek yoghurt, lemon juice, garlic, and herbs or spices 

• Serve vegetable sticks alongside wholegrain crackers  

• Include olives, unsalted nuts, and colourful vegetable platters 

• Use herbs and spices to flavour homemade dips instead of relying on extra salt 

#6 Make dessert delicious with fresh fruit and yoghurt 

You don’t need to avoid dessert to eat well over the holidays. Fresh seasonal fruit can make a delicious addition to your favourite sweet treats. 

Try this: 

• Make a fruit platter using seasonal fruit, e.g., fresh berries, cherries, grapes, and sliced stone fruit, including mango, peaches, and nectarines  

• Serve fresh fruit with Greek yoghurt and a sprinkle of cinnamon or add one of Mingle’s ‘Sweet toppers’ 

• Try grilled peaches or pineapple on the BBQ 

• Add fresh fruit to a simple yoghurt parfait with nuts and seeds 

Put your food swaps into action 

A few simple, flavour-packed recipes to inspire your next BBQ, family gathering, or festive feast. Try something new and bring your favourite seasonal ingredients to life. 

• BBQ chicken skewers with rainbow salad 

• Lemon pepper baked fish boat 

• Backyard chicken bake 

• Moroccan stuffed eggplant 

• Moroccan chicken skewers with chickpea salad 

More variety at your holiday table 

Healthy eating over the holidays isn’t about being perfect or giving up the foods you love. It’s about finding simple ways to add more goodness, experiment with flavour, and enjoy a variety of nutritious foods. Make the most of seasonal produce, get creative with herbs and spices, and try a few new ideas at your next BBQ or family gathering. 

To help you get started, we’re partnering with Mingle Seasoning to bring a little extra flavour to your festive cooking. Enjoy 20% off Mingle products with code DIABETESAU20 at checkout. 

Disclaimer: Healthy food swaps can be achieved through a wide range of food, ingredient, and meal preparation choices. Content developed through the Diabetes Australia and Mingle partnership is intended to provide education, inspiration, and practical examples only. Mingle products may feature within some examples, but they are not the only way to support healthier eating habits or meal preparation choices.