Wellness for the Family: Healthy Holiday Dish & Beverage Ideas

Some people might be worried about packing on the pounds during holiday celebrations.

Registered Dietitian Grace Derocha, with Blue Cross Blue Shield of Michigan, has some healthier dishes and drinks you can whip up and feel less guilty about.

Winter Fruit Salad


Fruit Salad

  • 3 grapefruit peeled and segmented
  • 3 blood oranges peeled and segmented
  • 2 navel oranges peeled and segmented
  • 4 kiwi fruit peeled and sliced
  • 3 bananas sliced
  • 1/2 pomegranate seeds

Orange Poppy Seed Simple Syrup

  • 1/4 cup water
  • 1/4 cup sugar
  • 1 navel orange juiced
  • 1 tsp. poppy seeds


  1. In a large serving bowl, combine fruit and toss gently.
  2. Prepare simple syrup by combining water, sugar, and juice of one orange. Bring to a boil; remove from heat.
  3. Stir in poppy seeds and cool completely.
  4. Pour simple syrup over fruit. Serve and enjoy!

Cranberry and Pear Spritzer


  • 32 oz. kombucha of choice, (make sure to check the sugar content; 4-6 teaspoons is the recommended maximum daily intake)
  • 1 cup cranberries, cut in half
  • 1 pear, sliced
  • 4 fresh rosemary sprigs (for garnish, optional)


  1. Pour the kombucha into four glasses.
  2. Divide the cranberries and pear slices between the glasses and garnish each one with a rosemary sprig. Cheers!

Christmas Tree Pizza


Cauliflower Pizza Crust

  • 1 small to medium sized head of cauliflower – should yield 2 to 3 cups once processed
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano or Italian seasoning
  • 1/2 teaspoon garlic powder or 1 clove of garlic minced
  • optional a few shakes of crushed red pepper
  • 1/4 cup shredded parmesan cheese
  • 1/4 cup mozzarella cheese
  • 1 egg


  • Pizza sauce or pesto
  • Spinach
  • Fresh mozzarella or feta
  • Bell peppers


  1. Preheat the oven to 450 degrees Fahrenheit
  2. Wash and dry cauliflower. Cut off stems and use florets. Pulse the cauliflower florets in your food processor to “rice” the cauliflower. Do this for about 30 seconds until the cauliflower looks like rice. Place riced cauliflower in microwave safe bowl and place in microwave for about 2 minutes.
  3. Let cauliflower cool for a few moments. Then dump into clean dry kitchen towel and squeeze out the excess moisture. This will make sure that your pizza crust sets and doesn’t turn into a crumbly mess due to too much moisture. Mix all ingredients together.
  4. Spray your cookie sheet or pizza stone with cooking spray. Then mold your cauliflower pizza crust onto it. Think thin crust pizza and it should be about 10 inches in diameter.
  5. Bake your pizza crust in the oven for 8-12 minutes. Take out crust and let cool for a few minutes.
  6. Place your favorite pizza sauce and toppings on cauliflower crust to look like a holiday tree and bake until cheese melts (about 5-7 minutes). I recommend vegetables and light cheese. Serve and enjoy

For more recipes and health and wellness tips, visit AHealthierMichigan.org.

Categories: the four, Wellness for the Family