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How to cater for vegan guests at Christmas

How to cater for vegan guests at Christmas

Planning Christmas lunch can be a huge operation and even more so if it’s your first time at the helm.  So, what do you do when one of your guests tells you they’re vegan?

If you break down the Christmas lunch table then most dishes are actually plant-based and those that are not can easily be adapted without too much effort.

What do you serve in place of roast turkey?

There are many options that can be cooked alongside the turkey for your vegan guests.  

Vegan roasts made from ingredients such as nuts, seeds, beans, pulses and lentils are a good option and you can find many recipes online.  Look for recipes full of flavour which make the most of dried spices and dried fruits. Stuffed butternut squash is also a really nice option and you can make festive fillings using grains and dried cranberries.

Cooking a vegan roast is always going to be full of the key elements of taste including both flavour and texture.  Another option is a meat-free alternative which are normally made using tofu.  

What about the roast potatoes?

The only consideration here is the type of fat that you choose to cook them in.  Animal fats are often used to roast potatoes at Christmas so be sure to switch to olive or rapeseed oil.  Coconut oil can be used and offers an interesting flavour.  You can also roast with garlic and rosemary for something delicious. 

The key to nice and crispy roast spuds is picking a floury variety and giving them a good shake before you put them in the oven.

What about the vegetables?

All veggies are plant-based so there’s no issue here.  Some vegetable options do contain dairy such as parmesan roasted parsnips or cauliflower cheese.  You can adapt these dishes by using nutritional yeast and fortified plant-based drinks made from soy, nuts and seeds.

What about the gravy, savoury and sweet sauces?

No Christmas lunch is complete without a good gravy.  You can make a good vegan alternative using dried porcini mushrooms which give it a strong ‘umami’ flavour.  

Savoury and sweet sauces that use butter, milk or cream can be made using alternatives made from plant oils, fortified plant drinks, soy, nuts and coconut.

What about the Christmas pudding?

Christmas pudding is not vegan as it contains ingredients such as suet, eggs and honey.  You could make your own vegan alternative but buying one in is much easier.

What about the booze?

This is one thing that non-vegans may not even have ever thought about but not all booze is vegan friendly.  

Some drinks may use isinglass (substance obtained from fish bladders), gelatine, eggs white, seashells and other animal products during the filtering process prior to bottling.  Honey may also be used to sweeten certain drinks so worth keeping an eye out for.

You can check out which brand of alcoholic drink is vegan by using the website Barnivore.

Adapting your Christmas lunch to accommodate vegan guests is really not that difficult once you know where to make the changes.  Many of these changes can be used to feed everyone and will likely go unnoticed by your other guests.  

Of course the other option is start veganuary early and go completely plant-based this Christmas!

 

Can you cure a hangover?

Can you cure a hangover?

Can you cure a hangover?

So, it’s that time of year again when all good intentions go to pot as we succumb to the excitement of the festive season and even the most ardent ambassadors of sobriety get swept up in the moment.  This time of year is synonymous with overindulgence and to be honest, why not enjoy yourself.  However, the fun times can come at a cost as we are left nursing the effects of a hangover the following day. For those with a more engaging social diary the whirlwind of events can start to take their toll as the festive season unfolds and heavy drinking over a long period can cause problems further down the line.

Research shows that we tend to drink more during the festive season and according to a survey commissioned by Cancer Research UK, young adults consume an average of 63 units in the run up to Christmas, which is the equivalent of 30 glasses of wine or 22 pints of beer.  As well as causing hangovers, this excess of booze can also affect our waistlines as these units contribute an extra 4000 calories (1).

What is a hangover?

The effects of drinking too much include headaches, dehydration, nausea and stomach ache as well as that non-descript feeling of anxiety experienced by some people and the lack of good quality sleep.  Alcohol is broken down in the liver and produces a compound called acetaldehyde, which is responsible for the unwanted side-effects of alcohol consumption. These effects become worse as you drink more, which leads to greater the build-up of acetaldehyde.

Whats the cure?

Everyone has their own take on the ultimate hangover cure but according to a large systematic review published by the British Medical Journal, researchers concluded that there was no convincing evidence for any conventional or complimentary interventions to prevent or treat them (2).  However, getting the basics right such as keeping hydrated, eating before drinking and choosing or avoiding certain foods and drinks may go some way to ease your pain.

Never drink on an empty stomach

Drinking on an empty stomach can be a recipe for disaster as this allows alcohol to be absorbed into the bloodstream more quickly.  According to the survey carried out by Cancer Research UK, a third of Brits aged 25-34-year olds said they skipped a meal to account for the extra calories (1).   The approach of avoiding food is seriously misguided as it not only increases the effect of alcohol but makes you more likely to nibble on bar snacks, buffets or visit the kebab house on the way home by stimulating the appetite.

Try to eat something before you go out even if it’s a sandwich on the way to the pub and choose something substantial with a good source of protein and healthy fats such as tuna sandwich, which will have more impact than a light salad.

Avoid dark coloured drinks

Dark coloured drinks such as brown spirits and red wine are rich in compounds called congeners.  These are impurities produced during the fermentation process, which add to the taste, aroma and appearance of dark coloured drinks.  The higher the concentration of congeners the more intense the hangover is likely to be the following day.

Hydrate!!!!

Few of us appreciate the impact of dehydration on the body, which can leave you feeling lightheaded, tired, confused and irritable. The body can survive for some time without food but not without water, which is why the effects of dehydration are felt more quickly.  Dehydration is a key driver for hangovers, especially as alcohol inhibits the production of anti-diuretic hormone, which is used by the body to re-absorb water.  Falling ill from drinking and vomiting only adds to the impact of dehydration.

To keep hydrated throughout the evening, alternate your alcoholic drinks with water and increase the length of your drinks with soda water or low-calorie mixers.  Drink plenty of fluids before bed and the following day and adding in electrolyte sachets can help to rebalance your system and replace nutrients commonly depleted by alcohol such as magnesium, potassium, calcium and B vitamins.

Avoid the greasy fry-up

The greasy fry-up is ubiquitous with hangovers but can actually leave you feeling much worse.   Fatty foods such as fried eggs, fried bread, sausages and bacon can put a strain on your digestive system as they take longer to break down and may encourage indigestion as well as leaving you feeling sluggish during the day.

Try something lighter such as boiled, poached or scrambled eggs on toast.  Eggs are nutritional powerhouses and contain a good source of the amino acid cysteine, which helps the liver to breakdown acetaldehyde.  Low blood sugar also contributes to the hungover feeling so team your breakfast with a glass of fresh fruit juice as a natural source of sugar as well as vitamin  C.

Think twice before reaching for the coffee

Coffee is a great pick-me-up but caffeine can leave you feeling jittery and upset sensitive tummies. Not everyone is as sensitive to the effects of caffeine so it’s a matter of personal choice.  Herbal teas are a good way to hydrate and ingredients such as ginger can help with nausea as well as providing an invigorating zingy flavour.  Ginger can be enjoyed as a tea by adding 1-2 tsp of ginger powder, ½ a lemon and 2 tsp of honey to a teapot, topping with hot water and leaving to brew for five minutes before serving.  The addition of a little honey can provide a gentle way to rebalance blood sugar levels.

Avoid energy drinks

Don’t be tempted by energy drinks as they are often high in sugar.  Some brands contain as much as 45g or 9 tsp of sugar per 500ml can, which will cause a serious sugar rush followed by a major crash, especially if drunk on an empty stomach.  These drinks, even if sugar- free are also loaded with high amounts of caffeine and other stimulants that can leave you feeling jittery and increase bowel spasms, especially in sensitive hungover guts.

Artichoke supplements may help

This supplement stimulates bile production and can help to relieve bloating and other symptoms of indigestion associated with alcohol consumption.  If you know you have a hectic month of over-indulgence ahead of you then try taking this supplement daily.

Foods that may help to promote good liver function

Certain foods may encourage greater bile flow through the liver, which helps to remove toxins more efficiently.   These include bitter and dark green vegetables (rocket, cabbage, kale and cabbage) and  globe artichokes.  Beetroot has also been traditionally associated with liver health by way of a plant compound called betaine.  All vegetables are hugely beneficial to health so the message here is just to eat more of them in general!!

I hate to be the bearer of bad news, but the reality is that there is no miracle cure when it comes to hangovers and how rough you feel is largely dependent on how much you have drunk.  Whilst there are plenty of useful tips such as those above to help you feel a little less shabby the following day, it’s important to always drink sensibly.

 

References 

  1. Cancer Research UK Dryathlon 
  2. https://www.bmj.com/content/331/7531/1515